29.07.2014 - DE Upper

A. Skin the cat; 5x3
3x3 - These are still making me feel really sick!

B. Jerks; 5x3 - progressive
90, 95, 100, 105, 110 - Bringing the bar back to the front rack is the toughest part for me

C. CGBP; 3@70%; EMOM x9
74kg

+
5RFT
10m handstand walk
9 T2B
8 burpees
7 5" deficit HSPU

14:14 - 4/5 hs walk unbroken

01.07.2014 - AM 5K Run + PM DE Upper

AM

5000m run

PM

A. Crossover Symmetry

B. Push press; 2@75%; EMOM x9
78kg - Feeling strong, comfortable weight today.

C. 20 bar muscle ups for time
1:28 - 10, 5, 5

D1. Parallel bar dips; max x5; 60s rest
16, 13, 13, 10, 9

D2. Strict pull ups; max x5; 120s rest
11, 9, 8, 6, 5

+
15 minute AMRAP @80%
15 tuck crunch
10m handstand walk
15 wall balls - 9kg

6+15 - Handstand walks were 5m out + back, unbroken bar 1 or 2, unbroken wall balls.

23.06.2014 - Pump Session!

A. TYW's; 3x10

B. Push press; 9x2@70% EMOM
74kg - All T&G

C1. Bent over row; 3x8-12; 30s rest
60(12), 70(12), 80(12) - Should have started at 70kg or 80kg

C2. Wtd ring dip; 3x12-14; 60s rest
5(12)x3 - These were really tough!

+
5RNFT:
12 CGBP - 60kg
8-12 ring row
32 unbroken double unders

E. Handstand walk ladder; Increase 1m every minute x10
Fell once on the 7m round, all other rounds unbroken.

Outlaw 27/03/12

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

52.5

57.5

60

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

81

86

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

1 - 16/1:40

2 - 11/1:48 (fell off the wall)

3 - 14/1:50

4 - 10/1:47

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24kg

56 Reps

2) ME UB Thrusters 52.5kg

12 Reps

3) ME HS Walk for distance (3 attempts)

10 Meters x 3

*Rest as needed between efforts.

BB Gymnastics
20 minutes Snatch technique work.

Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.

Timing felt off at lower weights, performed a few hand power snatches and hang squat snatches.

Power snatches - upto 50kg

Squat snatch singles
60
65
67.5 f
67.5
70 f
70
71 PB

Conditioning
'Open WOD 11.1'
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 35kg

5 Rnds + 21 = 246 reps

Skill
10 minutes Handstand Walk technique work.

'Lest We Forget' & GHD's

'Lest We Forget'
18 Minute AMRAP 1 min rest at 11 mins

11 Hang Power Snatches @ 35kg
11 Burpees
11 Thrusters @ 35kg
11 Pull Ups
5 rounds Rx'd

Snatches unbroken for 3 rounds, burpees all rounds unbroken, thrusters broken up from round 1 same with pull ups. Pull ups were hit and miss today, i managed to string together a few sets of butterfly pull ups. Tore my hand as well not sure how far through.

DU's & GHD's

5 Round for time
20 DU's
10 GHD sit ups

5.28 Rxd

Wanted sub 5 but i tripped twice on the 1st round of double unders and once on the 2nd and 3rd rounds, managed to go unbroken on the last two sets. It's the first time i have tried GHD's in a WOD i'll be feeling them in the morning.

Free standing handstands and handstand walking practice, my best walk was 2 stall mats around 8ft.