01/03/13 - Triple PB and Team WOD

Friday 1st

Power Snatch - Max
50
60
70
80
85 PB

Power Clean - Max
80
90
100
110x
110
117 PB

Front Squat - 1rm
60
80
100
120
135 PB
140 PB

Conditioning - Team Wod
In a 20 min window (Paired with Lee Howe)
Skierg 1 mile (2x400m each)
then
Complete Annie
50-40-30-20-10
Double unders
Sit ups
then
AMRAP Cheif
3 Power cleans - 85kg
6 Push ups
9 Air squats

19+10

Squat & Boxing Annie

Strength

1) Back Squats: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75%

74, 81, 87.5, 93

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

BW, 10, 10, 10

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

70, 75, 81, 86

Conditioning

'Boxing Annie'
50-40-30-20-10
Double unders
Box jumps - 24"
Sit ups

11.23 Rxd

All unbroken apart from a mess up on the double unders on the set of 40.

03/01/12 - Snatch & Kettlebell Annie

A) Snatch

40x5
50x3
55x3
60xf,1
65xff

Really dissapointed with snatch today, neglected them as of late which showed in my timing. More work to be done.

B) Kettle Bell Annie

50-40-30-20-10
Double Unders
Sit Ups
Kettle Bell Swings - 24kg

15.28 Rxd

First set of KBS broken 30-20, second set 20-10-10, third set 10-10-10, fourth and fifth sets unbroken.

Annie, Max Pull Ups, HSPU & DU Practice

Annie

50-40-30-20-10
Double unders
Ab-mat sit ups (unanchored)

11.59

Such a frustrating workout for me, while i was warming up i was stringing together 5-9 DU's every time. As soon as that buzzer goes i can't get more than 2! All the sit ups were unbroken and quick.

HSPU work

1 ab-mat 5,3,4,3

10 HSPU's for time - 3.23

The 10 for time were full depth, the 1st rep was strict the other 9 were kipping. Broken up 2,4,4. I think if i start by kipping i could do 10 unbroken.

Max Pull Ups

3 sets of max pull ups with 2 minutes rest between efforts.

14, 11, 10

Really dissapointed with these numbers i was aiming for 20 first round. It felt likemy hands were about to rip so i tried to regrip the bar but ended up dropping off.

Double Under Practice

Mini flight simulator

Each stage must be unbroken and you must stop the rope before you move onto the next stage.

1-2-3-4-5-4-3-2-1 - 4.36

30 DU's for time - 1.20