Saturday, October 5, 2013

Workout
2PM

SWOD
Power Clean 1 RM 135x3, 155x2, 185x1, 205x0, 0, 0. 3x3 @ 165 of 1 RM
After SWOD & DWOD - 50 Banded Goodmornings

DWOD
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups

Just getting back after a week of a two-day bachelor party and a cold. Power cleans felt light on the first pull but the second pull and drop sucked.

Friday, September 6, 2013

Workout
11AM

SWOD

Power Clean 5x3@155

Chin-ups 3x max reps 8,8, 10

DWOD

"Sindy"
As many rounds as possible in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today's SWOD

Friday, August 23, 2013

Workout

11AM

SWOD

3xMax Rep Chin-ups 8,8,8

DWOD

On the Minute
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

Used 135# cut it short to 6 minutes. Time to go to work.

Wednesday, August 21, 2013

Workout
12PM

SWOD

Deadlift 1x5 @275 (5 perfect reps)

DWOD

Complete 4 rounds:
Each round lasts 2 minutes. During the round complete:
4 Power Cleans - 185 lbs
Max Rep Ball Slams 40 lbs
*Rest 60 seconds between rounds

Friday, August 16, 2013

Workout

SWOD

Power Cleans 5x3@160

DWOD
Complete:
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds:
Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups
*Rest as needed between efforts.

Friday, July 26, 2013

Workout
11AM

Power Clean 5x3
185x2x2x2, 155x5x5

Conditioning

"GFY" Tabata

Deadlift @225

Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.

Wednesday, July 24, 2013

Workout

Strength
Deadlift 305x5

Conditioning
5 rounds
3 Power cleans @155
40 yd shuttle run

Friday, July 19, 2013

Workout

Conditioning
5 40yd sprints

Find 5RM weighted chinups
35# (used dumbbell, feet failed, not arms/back)

Strength
Power Cleans 5x3 (2x3@175, 3x3 @155)


Really need to drop the weight next time and focus on dropping under the bar. My grip failed today too.

Saturday, June 16, 2013

Workout
6PM

Power Clean 5x3 @170

Row 1000m

Friday, May 31, 2013

Workout
10AM

Strength:
Power Clean 5x3
165x5x3

Conditioning:
5 rounds of
2 Snatch Pulls @135
rest 30 seconds
10 lateral jumps to 20" box
rest 30 seconds

Friday, May 3, 2013

Workout
11AM

Strength
Power Clean
165x5x3

Chin-ups
3xmax reps
3, 3

Conditioning
3 Rounds
1 minute sit-ups
1 minute ring push ups
1 minute ring rows
1 minute banded good morning

The power cleans felt good and didn't hurt my shoulder, but I didn't want to push the weight any higher--go up next time. The chins still didn't feel right on my shoulder so I stopped. Conditioning sucked. I woke up with a headache and just couldn't shake it.

Monday, April 10, 2013

Workout


Strength: Push Press 5-5-5-3-3-3
135x5, 145x5, 155x5, 165x3, 175x3, 185x3

WOD: AMRAP in 10:00
- 5 Power Clean (155/105#)
- 7 Toes To Bar
-9 Wall Ball (20/14# to 10')

*Cash Out (Optional)
- 12 Muscle Ups for Time (if you have them)
-OR-
- 12/12 C2B Pull Up/ Strict Ring Dips for Time
(Cash out time starts exactly 2:00 after the WOD)

Friday, January 25, 2013

Workout
9AM


Strength: Power Snatch 3-3-3-1-1-1
75x3, 95x3, 105x3, 115x3, 125x0, 125x1, 135x1

WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar

Time: 8:13

Monday, January 21, 2013

Workout
9AM


Strength: Floor Press  3-3-3-1-1-1
165x3, 185x3, 195x3, 200x1, 205x1, 215x1
WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots

Time: 4:08

Friday, December 21, 2012

Workout
9:30AM

Strength:  Power Clean 3-3-1-1-1
75x3, 135x5, 175x3, 175x3; 205x0, 1; 215x0, 0
Conditioning: As many rounds in 15:00 of:
- 15 Hang Power Cleans
- 15 Sit Ups

Maybe 10 or 11 rounds?

Friday, December 14, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last week)
45x5, 95x4, 135x3, 175x5x3
Conditioning: On the minute for 10:00:
- 3 Power Snatches (75#)
- 5 Burpees

Went light on the snatches to focus on form, since mine sucks.

Saturday, December 8, 2012

Workout
9AM


Skill:  Power Clean practice and warm up

Conditioning: 30:00 as many rounds as possible of:
- 5 Wall Balls
- 3 Hand Stand Push Ups
- 1 Power clean @ 85% 1RM (155#)

Friday, December 7, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x3, 95x3, 135x3; 170x5x3

Conditioning: 21-15-9
- Power Snatch @ 60% 1rm (95#)
- Box Jumps (24")

Time: 6:35

Friday, November 16, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x5, 95x4, 135x3; 165x5x3

Conditioning: Challenge Number Six:
- Row 500 meters
Then:
- perform a set of 20 STRICT Pull Ups
4 minute time limit on all work

Time: 4:44

Friday, October 19, 2012

Workout
9:30AM

Strength: Power Clean + Overhead Press 5-4-3-2-1.  Work up to weights higher than you will use for "Grace".  Work a Push Press or Jerk or whatever you want to warm up.
Worked up to 185

Conditioning: "Grace"
For time:
-30 Clean and Jerks (135/ 95#)

Time:5:20

Sleep
1:30AM-8AM (6.5 hours)
12PM-1PM (1 hour)