Push Press + Farmers Walk

Push Press - 1rm
60
70
80
90
95
101xxx
98

I should have hit 98kg first and then went for the PB attempt, a 6kg increase that close to your max is stupid.

Farmers Walk - As far as possible in 2 minutes, 80kg each hand
37m

Walked around 25m before i put them down, struggled to get the barbells balanced again.

Conditioning
AMRAP 15
12 SDHP - 42.5kg
10 Over box jumps - 24"
8 T2B

10+14

Complexes + AMRAP's

Snatch + Hang Snatch - 1x15 every 60s, start at 80% then build
70x3
72.5x3
75x3
77.5x3
80x3

Felt really solid on this complex today, no misses and felt fast.

Clean + Hang Clean + Jerk - 1x15 every 90s, start at 80% then build
90x3
95x3
100x3
105x3
110x3F

Failed the jerk twice and lost my grip going for the hang clean on the third at 110kg.

Conditioning
10 min AMRAP
30 Unbroken double unders
20 Ball slams - 9kg
10 HSPU
*No rest*
1 min AMRAP
Burpees

5+37 & 22

Tripped at 26 on my second round of double unders, all HSPU unbroken. I could speed up on the ball slams if i was to repeat the workout.

First Date with the Airdyne

AM

Back Squat - 92.5%x3x6
148x3x4 - Failed the 3rd rep of the 5th set

148kg is a new 3rm PB

Deficit Deadlift - 8x3 every 2 minutes
140kg

Conditioning
21-15-9
KB swings - 24kg
Box jumps - 24"

2:37 Just something to get a sweat on.

PM

Skill
5x Max UB Strict HSPU - Rest as needed
6
7
4
4
3

Conditioning
5 minute cap
50 Burpees
AMRAP Airdyne calories

59

23/02/13

Snatch - Max
40
50
60
70
80
85x

Clean & Jerk - Max
60
80
90
100
110

Woke up feeling like i had been hit by a bus. Guess i'm failry pleased with the numbers hit feeling as sore and tired as i did.

Conditioning
For time:
50-40-30-20-10 Double unders
*10 burpees between each set

4:32

22/02/12

Power Snatch from Deficit - Max
40
50
60
70
75
77.5
80 PB

Power Clean from Deficit - Max
60
70
80
90
100
110 PB
112 PB

Front Squat - 3rm
60
80
100
120
130x(2) PB 2rm
130x(2)

Conditioning
6RFT:
10 KB taters - 24kg
60m Sled push - 90kg

16:57

Push Press 3rm & Diane PB's

Push Press - 3rm
40
50
60
70
80
90
92.5 PB
95x(1)

'Diane'
21-15-9
Deadlift - 100kg
Handstand push ups

6:03 PB

I should be pleased with a 2 minute 23 second PB but i can't help but feel a little dissapointed with my HSPU's today. I just couldn't get the timing or rhythm down, it's frustrating going from hitting 30 unbroken last week to struggling to hit 10 this week. On plus note all the deadlifts were unbroken so next time round i should be able to beat this time.

Finisher
1-10 Ladder
Unbroken pull ups

2:20

Barbell Complexes

Re: Now this is the story all about how my life got flipped, turned upside down!

---

Snatch + Hang Snatch - 80%x1x15 every 60s
70kg, 2 misses on the hang snatches.

Clean + Hang Clean + Jerk + Jerk - 80%x1x15 every 90s
90kg, no misses.

Conditioning
AMRAP 10 min
5 Bar muscle ups
20 Wall balls - 9kg/10ft

5+19

All bar muscle ups unbroken, felt like i could have kept these unbroekn for another 3 or 4 rounds. 4 rounds of wall balls unbroken, 15-5 on the 5th round. Shoulders were the limiting factor.

Back Squats

Back Squat - 82.5%x7x4
132kg

Skill/Volume
EMOM x 10
Even - 3 T&G power snatch - 60kg
Odd - 3 Parallette HSPU

EMOM x 10
Even - 5 T&G power cleans - 80kg
Odd - 5 Strict ring dips

Conditioning
50 burpees for time - 2:01

Thursday, Friday & Saturday

Thrusday 14th

EMOMx20
Even - 3 muscle ups
Odd - 10 wall balls - 9kg

Friday 15th

Power Snatch - Max double from deficit
40
50
60
65
70
75
77.5xx

Power Snatch - Max double from deficit
60
70
80
90
100
105xx(1)

Front Squat - 5x3 (Heavier that last week)
115kg

Conditioning
3 RFT:
15 Cal row
10 Ring dips
5 Power cleans - 90kg

6:05 Rxd

Saturday 16th

Snatch - Max
40
50
60
70
80x
80
85
92xxxx
92 PB

Clean - Max
60
70
80
90
100
110
120
125 PB
127 PB
130 PB

Conditioning
2 RFT:
25 Burpees
50 STOH - 42.5kg
75 KB swings - 24kg
100 Double unders

22:19 Rxd

Wall Climbs & Box Jumps

Snatch Hi-Pull + Hang Snatch (below knee) - Max double
40
50
60
65
70
75

Clean Hi-Pull + Hang Clean (below knee) + Jerk - Max double
60
70
80
90
95

I didn't go to max on the two complexes today, just concentrated on hitting positions and being fast.

Conditioning
For time:
10 Wall climbs
50 Box jumps - 24"
8 Wall climbs
40 Box jumps
6 Wall climbs
30 Box jumps
4 Wall climbs
20 Box jumps
2 Wall climbs
10 Box jumps

10:38

Shoulders blew up, all those handstand push ups yesterday won't have helped.

Deadlifts, Back Squats & HSPU's

Deadlift - 5RM, must reset after each rep NO touch and go
100
120
140
160 PB stopped here as i started to lose perfect form, it's not worth jacking up my back for a few extra kilograms during training.

Back Squat - 90%x3x6
144x(2) legs are still fried from Saturdays workout, only managed 2 reps so i dropped the weight to 130kg and completed the remaining 5 sets

Conditioning
20 minute AMRAP
Run 400m
Max rep HSPU

15
14
12
11
11
13

Lost my balance and fell of the wall during the first set, all other sets were to failure.

Friday & Saturday

Friday

Deficit Power Snatch - 80%x2x2
72kg

Deficit Power Clean - 80%x2x2
100kg

Front Squat - 5x3, Heavier than last week
112.5kg

Saturday

Snatch - Max in 10 minutes
75
80
85
90
92xxx

Clean & Jerk - Max in 10 minutes
90
100
110
115
120 PB

Conditioning
2012 Regional WOD 4
For time:
50 Back squat - 60kg
40 Pull ups
30 SHTO - 60kg
50 Front squat - 40kg
40 Pull ups
30 SHTO - 40kg
50 OHS - 30kg
40 Pull ups
30 SHTO - 30kg

29:28 - 25 OHS completed at the 22 minute time cap

Split Jerks

Split Jerk - Build to max, then 80%x2x2
60
80
90
100
105
110
115
120xx
120
125 PB

100x2x2

Conditioning
AMRAP 12 minutes
10 Burpee box jumps - 24"
30 Unbroken double unders
5 Shoulder to overhead - 80kg

5 rnds + 10 reps

Unbroken through out. Aim for the workout was to keep the push jerks touch and go for as long as possible, managed to keep it to only a couple of reps with a pause between.

Power Cleans & Rope Climbs

Snatch Hi-pull + Hang Snatch (Below knee) - Max
40
50
60
65
70
75x
75
80
82.5xx

Clean Hi-pull + Hang Clean (Below knee) - Max
60
80
90
95
100
105
110
112.5x

Conditioning
5 RFT:
Run 200m
5 Power cleans - 80kg
1 Rope climb - 15ft

9:38 Rxd

My aim for the workout was to keep the power cleans unbroken, this got tough in the the last round but i managed it. 80kg is becoming easier to handle for multiple reps!!

Back Squats, Deadlifts & HSPU's

Back Squat - 80%x7x4
128kg

Deficit Deadlifts - 8x3 every 2 minutes
135kg

Conditioning
For time:
Run 800m
30 HSPU
Run 800m

8:59

HSPU's unbroken which is a 5 reps PB

Last couple of days

Friday

Hang Power Snatch - Max
50
60
70
75
77.5xxx
77.5

Hang Power Clean - Max
70
80
90
100
105
110
115
117.5x

Front Squats - 85%x4x4
110kg

Conditioning
For time:
90 Wall balls - 9kg
70 KB snatches - 24kg
50 Over the box jumps - 24"
30 T2B
10 Muscle ups

15:24 Rxd

Saturday

Power Snatch - Max
60
70
75
77.5
80
83 PB
84x

Power Clean - Max
90
100
110
115
117x

Conditioning
Hell-in
For time:
Run 1200m
63 Kettlebell Swings – 55/35lb
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups
*Upon completion 90 seconds to establish max shoulder to overhead

22:22 + 110kg