WOD - FRIDAY, JUNE 29TH 2012

AM STRENGTH


A. 10X1 - SPLIT JERK
205-215-225-245-265-275(F)-275(F)-285(F)-285(F)-285(F)

B. 10X2 BANDED DEADLIFT
245# - W A BLUE BAND

B1. 5X5 SHOULDER PRESS
ALL SETS AT 145#

C. KING KONG(AKA IM A WIMP AND CANT DO THE WEIGHT)
3 ROUNDS
1 DL (405)
2 MUSCLE-UPS
3 SQUAT CLEANS - 250
4 HSPU

- THE DL TOOK ME A WHILE TO SETUP! I HAD TO TAKE ABOUT A :45 SEC BREAK BETWEEN EVERY REP OF THE SQUAT CLEANS!

PM STRENGTH
D. EMOM FOR 20 MIN
EVEN = 3 POWER SNATCHES (155) + 3 BURPEES
ODD = 3 THRUSTERS (155) + 20 DOUBLES
- COMPLETE - SNATCHES GOT TOUGH.

WOD - THURSDAY, JUNE 28TH 2012

ACTIVE RECOVERY
400M BEACH RUN EASY
1 HOUR SAND VOLLEYBALL
800M BEACH RUN EASY

WOD - WEDNESDAY, JUNE 27TH 2012

STRENGTH


A. MUSCLE SNATCH - 80%X3X3 @ 125#

B. 3 STOP SNATCH WITH 1 HIGH HANG SNATCH - 7X2
SET 1 = 135#(TO LIGHT)
SET 2 = 145#
SET 3 = 155#
SET 4 = 160#
SET 5 = 165#
SET 6 = 170#
SET 7 = 175#

C. FIND 5RM TNG SQUAT SNATCH
SET 1 = 155#
SET 2 = 170#
SET 3 = 175#(GOT 4 REPS)

* ALL THE D'S WERE SUPERSETS*

D. 4 SETS ME STRICT HSPU - 4 SETS KIPPING HSPU
SET 1 = 7 AND 2
SET 2 = 6 AND 3
SET 3 = 6 AND 2
SET 4 = 6 AND 3

D1. 4X5 STRICT WEIGHTED C2B PULLUPS
SET 1 = 45#
SET 2 = 45#
SET 3 = 53#
SET 4 = 63#(GOT 3)

D2. 4X15 WEIGHTED BACK EXTENSIONS
SET 1 = 25#
SET 2 = 35#
SET 3 = 45#
SET 4 = 50#

WOD #1
E. 5 ROUNDS
10 RING DIPS
8 T2B
6 BOX JUMPS (33INCHES)
MY TIME = 3:54

WOD#2
F. EMOM FOR 20 MIN
EVEN = 11 CALS ON THE ROWER
ODD = 7 C2B PULL-UPS

WOD - TUESDAY, JUNE 26TH 2012

AM SESSION

A. 5X3X1 - VERTICAL CLEAN W 1 JERK FROM HIP HIGH VERTICAL CLEAN + 1 JERK
SET 1 = 185#
SET 2 = 195#
SET 3 = 215#
SET 4 = 220#
SET 5 = 225#

B. 5RM TOUCH N GO POWER CLEAN
SET 1 = 185#
SET 2 = 215#
SET 3 = 225#
SET 4 = 235(GOT 3)

C. BACK SQUAT % OFF OF 3RM OF 365#
1X5 @80% - 290#
1X3 @90% - 330#
1X2 @95% - 345#
1X2 @100% - 365#

D. EMOM 10 MIN
5 MUSCLEUPS REMAINING TIME DOUBLE UNDERS
MY SCORE = 297 REPS
* MISSED ONE ROUND
** WENT UNBROKEN TILL ROUND 5 AND SAT OUT ROUND 6.  THEN ROUND 7 UNBROKEN, ROUND 8, 9 AND 10 WERE 2-2-1

PM SESSION

A. PUSH PRESS - 5X2
A1. PAUSE FRONT SQUAT 5X2 - PAUSE 3 SEC AT BOTTOM ON EACH REP

PUSH PRESS WEIGHTS - 210/220/230/235/240(PR)
FRONT SQUAT WEIGHTS = 215/220/230/245/255

B. 2 ROUNDS
400M RUN
25 BURPEES
MY TIME = 4:47

WOD - MONDAY, JUNE 25TH 2012

AM SESSION


STRENGTH
A. 5X3 - VERTICAL SNATCH (CHEST BEHIND BAR) - AT HIGH BLOCKS
145-150-155-155(2) - 155

B. 5X3 SNATCH PULLS
B1. 5X3 HEAVING SNATCH BALANCE
SET 1 = 215#/185#
SET 2 = 225#/195#
SET 3 = 235#/205#
SET 4 = 245#/215#
SET 5 = 250#/220#

C. 4X8 GHD
C1. 4X3 BB TURKISH GETUPS
SET 1 = 35#/55#
SET 2 = 35#/60#
SET 3 = 35#/65#
SET 4 = 35#/ 70# (FAIL CAUSE I SUCK AT TURKISH GETUPS!)

WOD
21-15-9
OHS(135)
T2B
MY TIME = 4:11
* OHS ONLY BROKE UP MY 15'S TO 9 AND 6.  T2B UNBROKEN.

PM
STRENGTH
3X10 DEADLIFTS @ 80% OF 10RM - 275#

WOD
10 ROUNDS
2 HANG CLEANS(230#)
3 MUSCLE-UPS
4 HSPU

MY TIME = 13:08
- ACTUALLY DID 2 UNBROKEN REPS ON RD 1,2,3 AND 10!  BEFORE REGIONALS I CAN ONLY DO 1 HANG SQUAT CLEAN @225.

WOD - SUNDAY, JUNE 24TH 2012

ACTIVE/CARDIOVASCULAR RECOVERY

A. 6X500M ROW W 2 MIN WALKING BREAK AFTER EACH
SET 1 = 1:38.1
SET 2 = 1:39.4
SET 3 = 1:40.1
SET 4 = 1:45.2
SET 5 = 1:47.1
SET 6 = 1:49.5

* TRIED TO KEEP THESE WITHIN 5 SECONDS OF EACH OTHER BUT DEF DIED OUT ON MY LATER SETS OF ROWS.  LEGS WERE SO TIRED, AND MY HEALTHY DOSE OF EATING LIKE CRAP AND DRINKING YESTERDAY DID NOT HELP, OR IM JUST A BIG WIMP!

B. 5 MIN SINGLE UNDER JUMP ROPES

C. 2X16 GHD SITUPS
C1. 2X16 BACK EXT
C2. 2X9 SIDE BENDS (100#DB)

WOD - SATURDAY, JUNE 23RD 2012

STRENGTH

A. SNATCH MAX FOR DAY
135-155-175-185-195-200-205-210-215(F)-215(F)

B. SNATCH - 7X1 - @175# - HIT ALL 7 PRETTY EASILY

C. CLEAN AND JERK MAX FOR DAY
205-225-235-245-265-275(NEW PR)-285(F)

D. CLEAN AND JERK 7X1@ 235 - MISSED MY FIRST REP HIT THE NEXT 6

E. BACK SQUAT 7X3 @320 - HIT ALL 7 SETS LEGS GOT KIND OF TIRED AT THE END.

F. DID A FUN TEAM WOD W A BUNCH OF THE COMPETITORS FROM OUR GYM.

WITH A PARTNER - DID IT WITH MOLLY
5 ROUNDS - 1 PERSON WORKS AT A TIME - SPLIT THE REPS UP
100 DU
25 BURPEES
20 OHS (135)
10 MUSCLE-UPS

OUR TIME = 19:40ISH

DID ABOUT 12-13 OHS A SET, AND ABOUT 6-7 MUSCLEUPS A SET EVERYTHING ELSE WE SPLIT.