Front Squats, Hang Cleans + AMRAP

Strength:
Front Squat - Heavy single
100
105
110
115
120
122.5 PB

BB Gymnastics:
Hang Squat Clean - Heavy single
70
80
90
100 PB
102.5 PB
105 PB
107.5 PB
110 PB
112.5 x

My full clean 1rm is 111kg, i think this means i need to work on that first pull and staying on my heels.

WOD:
10 minute AMRAP
4 C2B
8 Pistols
12 K2E

8 Rnds + 2 Reps

I seem to find K2E more difficult than T2B, more work to be done on these.

Hang Sqaut Snatch + Klepto

Hang Squat Snatch
50
55
60
65
67.5 PB
70 PB
72.5 PB
75x

'Klepto'
4 rounds for time:
27 box jumps - 24"
20 burpees
11 squat cleans - 65kg

16:27 Rxd

27/04/12 - Strength, Skill WOD + Team WOD

Strength
Back Squats 5x5
90
100
105
110
115 PB

Press 3x5
40
42.5
45

Didn't realise how long it's been since i last done strict press, going to dial these back in as i feel over head strength is critical.

Skill WOD
10 minute AMRAP
7 Deadlift - 100kg
24ft Handstand walk
21 Double unders
14 Pistols
24ft HS walk

4 Rnds + 3 Du's

Team WOD - with Bohdan
In pairs in a 20 minute window
Run 1 mile relay style 4x400m
Then in remaining time AMRAP
5 Ball slams - 9kg
7 HR push ups
9 Air squats

33 Rnds + 16 reps

26/04/12 - Rest Day

Mobility, foam rolling and stretching.

Squats, ring dips & conditioning

Strength
Front Squat 5-5-5-5-5
80
85
90
95
100 PB

Weighted Ring Dips
10
12
16
20x2

Skill
EMOM for 10 minutes
Even minutes 10 T2B
Odd minutes 10 Ring dips

All t2b unbroken, ring dips broken 7-1-1-1 in the last round. Both movement completed in under 20 seconds each round.

Conditioning
20 min AMRAP
30 Double unders
200m Run
10 Burpees

10 Rnds + 30 DU's

Really gassy, more conditioning wods like this to be done.

Skills + Power Cleans

800m Run- 2:29

1a) 3 x Max UB strict HSPU

5, 4, 3

1b) 3 x Max UB C2B pull up

15, 13, 10

Not to good, hit 20's the last time i did these, although they werent done the day after Fran.

Power Cleans 3-3-3-3-3 T&G

70
80
85
90
95 PB
97.5 xx

Failed the 3rd rep on the first attempt at 97.5 and the second rep on the second attempt.


Handstand walks - managed a couple of walks of around 30ft

Snatches + FRAN

Snatches
4x2 T&G - 60
1x68
1x76
1x80 xxx

Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:35 Rxd PB

BB Gymnastics

1) 12 minutes to establish a 1rm Jerk

 90, 100, 105, 110xx, 107.5xx

Current PB is 111kg so I'm not overly please with this. Shoulders felt week, maybe a bit of a deeper lunge is needed. 

Conditioning 

'Annie the Cheif'
For the time:
50 Double unders
50 Sit ups
5 rnds of the Cheif
40 Double unders
40 Sit ups
4 rnds of the Cheif 
30 Double unders
30 Sit ups
3 Rnds of the Cheif 
20 Double unders
20 Sit ups
2 Rnds of the Cheif 
10 Double unders
10 Sit ups
1 Rnd of the Cheif 

15:07 Rxd

BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

52.5, 56, 60, 64, 68 - All double unders unbroken and no misses

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 100kg – rest 30 sec.
Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

70kg - Scaled to keep them unbroken. All rows around 1:38/9 500m split

Conditioning

3 rounds for time of:
15 KIPPING HSPU
10 1 Arm KB Snatches (alternating) - 24kg
5 Muscle Ups

12:18

First round unbroken then downhill from there, more muscular fatigue slowing me down rater than being gased.

Strength

1) 1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

11 reps @ 110kg

Just didn't have it in my legs today, even warming up 100kg felt twice as heavy. Im pretty sure i can do this next week.

OLY + Skill work

AM:-
BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
57.5kg - No misses

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
80kg - No misses

Weights felt to light for both lifts, should have gone touch and go on the snatches.

PM:-
Strength
1a) 3 X ME Bench Press @ 75% – rest 60 sec.
75kg - 11, 9, 8

1b) 3 X ME Strict C2B Pullups – rest 60 sec.
6, 4, 3

Conditioning
3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks - 70kg

12:56 Rxd

Rest 10-15 minutes

5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

8-3-3-3-3-3

Brandon Phillips smashing the conditioning.

Back Squat

Back Squat 6-4-2 6-4-2

100-110-120 105-115-125x

I was struggeling to maintain my lumbar curve, my back is in bit from Diane on Monday. I cut my session short and ended it here. Worked on my back with the foam roller and the peanut. Hopefully it'll be feeling a bit better tomorrow so i can get a WOD in.

Power Snatch Galore

Power Snatch 1-1-1-1-1

50, 60, 65, 70xx, 70, 72.5xxx

Lost both fails at 70kg forward, and all three attempts at 72.5kg ended up as squat snatches. I then loaded the bar up with 80kg (bodyweight) and went for a new 1rm squat snath PB. After watching some footage of the lift i've noticed i'm jumping forward alot, this is something i am going to need to address.

Met-con
21-15-9
Power Snatch - 42.5kg
Burpees

5:50 Rxd


Finisher
Handstand walk - 25ft PB

Deadlift triples + Diane

Deadlift 3-3-3-3-3

60, 80, 100, 120, 130, 140, 145, 147.5

Started to lose my lumbar curve on the last set so called it a day at 147.5kg

'Diane'
21-15-9
Deadlifts - 100kg
HSPU

8:26 Rxd PB

A 6 second PB which I'm not to happy with if I'm honest, this felt a lot tougher than the first time i done it. I got the first set of DL out unbroken, then broke everything else here and there. I think the way i broke it last time on the  07/02/12 was smarter in regards to the deadlifts. I was feeling pretty taxed already from a long weekend on my Level 1 Cert, but a PB is a PB at the end of the day.

Finisher
50 Hand release push ups - 2:52

25-5-5-5-5-5

OLY work + Manchester WOD 2

3 Position Clean (high hang, mid thigh, floor)

60, 70, 75, 80, 85

I have been struggling with my footwork recently, jumping forward and landing on my toes. Really concentrating on verticle hip power rather than horizontal.

Manchester WOD 2
12 minute AMRAP:
6 Power cleans - 50kg
4 Push Press - 50kg
10 Toes to bar

9 Rnds + 12 Reps (192 Reps)

Unbroken touch and go power cleans and push press until round 8 when the bar came out of my hands. T2B broke to quick singles around the 3rd round due to grip fatigue!

Push Jerk Triples & CF Manchester WOD 1

Push Jerk - Heavy Triple

60, 70, 80, 85 PB, 90x

Failed the third rep at 90kg, i think I'll have that next time i give this a go.

Met-con
CF Central Manchester Qualifier WOD 1

6 minute AMRAP:
10 Power snatch - 35kg
10 Burpees
10 Box jumps - 24"

4 Rnds + 8 Reps (128 Reps)

All power snatches unbroken touch and go, burpees started to slow in round 3 and 4. I was surprised by how much harder the box jumps got, i was expecting them to be the easiest part of the WOD. I'm pleased with my score though as i was aiming for 4 rounds.

Last couple of days

Saturday

'The Six'
6 rounds for time
600m run
6 power clean - 80kg
6 box jumps - 30"
6 KB swings - 32kg
6 lateral burpees

28:16 Rxd

Slow runs!

Monday

BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.

61, 65, 68 Fail

Foot work was all over the place today, kept landing on my toes and losing the bar forward.

2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.

84, 89, 95

3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

115, 115 Fail 2nd rep, 100, 100

Thrusters 7x3 @ 70%

60kg

Front Squats + Squat Cleans

Front Squat - Heavy single

70

8

90

100

110

Squat Cleans - Establish 1rm

70

80

90

100

110 PB

111 fail

111 PB

Front Squats + Upside Down Du, KB, and Burpee Ladder

Front Squats

80, 90, 100 PB, 105 PB, 110 PB, 112.5 failed 3rd rep

2 months ago my 1 rep max front squat was 110kg

Conditioning

For time
5-10-15-20-25-30
Double unders
KB swings - 24kg
Burpees

12:38 Rxd

03.04.12

BB Gymnastics
*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

53, 57, 61, 65, 67.5, 70 (failed power snatch at 70kg but made the squat snatch)

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

75, 80, 85, 90, 95, 100

Conditioning
For time:
30 Box Jumps - 30"
20 Deadlifts - 142kg
30 T2B (subbed Vsits pull up rig is in the new unit)
20 DB Push Press (subbed BB) - 45kg
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 12kg
20 Burpee Box Jumps 30"

17:02

Outlaw 02/04/12

BB Gymnastics
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

1) 5X1 Snatch @ 80-90% – rest 90 sec.

71, 72.5, 74, 76, 78

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

85x4x2

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

112x4x2

Strength
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
1a) 7X3 Weighted STRICT Pullups @ 70% (moving units so no pull up rig, subbed Bent over rows)

70x7x3

1b) 7X3 Bench Press @ 70%

70x7x3

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds

1:41

More work to be done on these!!