Front Squats + Deadlift, Wallball & Muscle Up Triplet

Front Squat - 2rm
60
80
100
120
130
140 PB

142.5x1 PB

10kg increase on my 2rm which also tied my old 1rm

Conditioning
3RFT:
10 Deadlift - 140kg
50 Wall balls - 9kg/10ft
10 Muscle ups

18:44 PB

Thrusters, Cleans & 2 Couplets

Thruster - 10 minutes to find 3rm (bar taken from the floor)
40
60
70
80
85 PB
90 PB
95 PB feel like i had more in me but ran out of time

Clean - 10 minutes to find max
100
110
120
125
131xx let the bar pull me forward first attempt, second go was close.

Conditioning
4RFT:
250m Row
12 Alternating single arm DB snatch - 27.5kg

6:46

Rest 30 minutes

3RFT:
10 STOH - 70kg
20 Pistols

4:26

Back Squat PB & 2013 Regional Event 7

Back Squat - Heavy single, if it feels good go for max
60x5
80x5
100x3
110
120
130
140
150
160
167 PB
170 PB 2kg over double body weight and 10kg off my goal for 2013

Conditioning
2013 Regional Event 7
4RFT: (10 minute time cap)
2 Rope climbs - 15ft
100ft Sprint
4 Squat cleans - 102.5kg
100ft Sprint

7:01

Friday and Saturday

Friday 10th May

Amanda
9-7-5:
Muscle ups
Squat snatch - 60kg

5:14 PB

Snatch - Immediatly following Amanda find max in 6 minutes
70
75
80
85
90x

Clean & Jerk - Heavy single
60
70
80
90
100
110
115
121 PB
122.5x (jerk)

Conditioning
For time:(14 minute time cap)
1200m Run
63 KB swings - 24kg
36 Pull ups

10:32

Saturday 11th May

AM

Overhead Squat - 3rm taken from the floor
60
70
80
85
90
92.5
98
102.5x(2)

All default PB's as it's the first time i've tried for a 3rm. I'm curious to see what my 1rm is now as it was 100kg prior to this session.

Conditioning
For time: (10 minute time cap)
12-9-6
C&J - 85kg
Box jumps -30"

6:01

PM

Front Squat - 10 minute AMRAP at 85%
27 reps, legs felt fine the front rack was the limiting factor.

Conditioning
3RFT:(15 minute time cap)
30m HS walk
60 Double unders
20 Wall balls - 9kg

13:32

OHS's & 2012 Games Chipper

Overhead Squat - 5rm
40
60
70
75
80

Default PB as i've never went for a 5rm before.

Conditioning
For time:
10 OHS - 70kg
10 Over box jumps - 24"
10 Thrusters - 60kg
10 Power cleans - 90kg
10 T2B
10 Burpee muscle ups
10 T2B
10 Power cleans - 90kg
10 Thrusters - 60kg
10 Over box jumps - 24"
10 OHS - 70kg

14:24

Back Squats & 2012 Regional WOD #2

Back Squat - Heavy single
60x5
80x5
100x3
110
120
130
140
150
155
160
165 PB
167.5x

Conditioning
2012 Regional WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

21:11 PB Just under a 7 minute PB since last year.

Snatches, Running, HSPU's, C&J's, Rope Climb's and DB Thrusters

AM

Snatch - 1x1 @80% every 30s for 10 minutes
78kg, 1 miss.

Conditioning
For time: (18 minute time cap)
Run 1200m
30 HSPU
Run 800m
20 HSPU
Run 400m
10 HSPU

15:35

PM

Clean & Jerk - 1x1 @80% every 60s for 15 minute
96kg, no misses

Conditioning
5RFT: (7 minute time cap)
1 Rope climb - 15ft
10 DB thrusters - 20kg

5:19

Friday & Saturday

Friday 3rd May

Warm Up
3RNFT:
5 Strict HSPU
10 C2B pull ups
20 Double unders

Paused Snatch - Heavy single
30
40x2
50x2
60x2
65
70
75
80xx
80

Paused Clean & Jerk - Heavy single
60
80
90
100
105
110

Front Squat - Heavy single
60
80
100
110
120
130

Conditioning
4RFT: (14 minute time cap)
30m OH walking lunge - 20kg
15 Burpees to plate
50 Double unders

11:12

Saturday 4th May

AM

Maurice
5RFT:
20 Burpee over box jumps - 24"
15 Front squats - 60kg
10 Sumo deadlift high pulls - 60kg

23:13 PB 3:57 PB

PM

Snatch - Technique work
40x2
50x2
60x2
65x2
70x2
75x2
80x2
85
90
93 PB
95 PB

Power Clean - 3 touch and go every 60s
60
65
70
75
80
85
90
95
100 PB

Thursday

Snatch - Max double
40
50
60
70
75
80
85 PB
87.5x(1)

Clean + Clean & Jerk - Max
60
80
90
100
105
110

Conditioning
For time:
*With a bar loaded from inside out 10kg, 15kg, 15kg, 25kg
5 Deadlifts - 150kg strip 25kg plates
5 Deficit HSPU on stipped plates
4 Cleans - 100kg strip 15kg plates
4 Deficit HSPU on stipped plates
3 Snatch - 70kg strip 15kg plates
3 Deficit HSPU on stripped plates

4:37

Deadlifts and all HSPU unbroken, cleans and snatch in singles. 2 missed snatches.

Tuesday

Snatch - 90%x2x3
80x2x3

Clean & Jerk - 85%x2x3
100x2x3

Conditioning
For time: (20 minute cap)
5-4-3-2-1
Back squat - 135kg
Muscle ups
400m run between each round

16:55

Back squats felt heavy, had to take a breather after the runs to make sure i didn't fail any reps. The muscle ups felt really strong, felt like i could have done sets of 5 all the way through. It was only the last 400m run that felt like i could actually open my legs.