AMRAP 12 Minutes of the following:
7 Power Snatches Unbroken @ 75/45
30 Double Unders
+
- Pretty sure I got at least 10 rounds + 7 snatches plus a few more D/U's. Snatches gave me no trouble at all. D/U's had a lot of misses between 30-40 which sucked!
Rest 12 Minutes
+
AMRAP 12 Minutes of the following:
6 Deadlifts @ 185/135
8 Lateral Burpees
10 Box Jumps(Repetitive or Step Down)
- Box Jumps have been killing me lately. This WOD was no different. I moved through the D/L's and Burpees just fine. Was dog slow on the BJ's however. Did all step down. Score was 8 rounds + 15 but I can't swear to it. I lost count late in the workout.
Friday, January 31, 2014
Monday, January 27, 2014
Monday January 27, 2014
A. Snatch Pulls @ 110%, 1 rep x 10 minutes, on the minute, every minute.
- Worked with 205#. Feel like I lacked timing and explosiveness on these
B. Quickly build to a 90% of your best Snatch. 10 Minutes.
- Meh. I continue to struggle with Squat Snatches. I hit 170 on my first attempt but failed at 175 and did not re-attempt. Something is just off and I need an entire 2 hour training session doing nothing but snatches to fix whatever is wrong.
C. Quickly build to 90% of your best Clean and Jerk. 10 Minutes.
- Worked to 245. Didn't feel all that solid on these today but I'll take it.
D. 3 Sets of the following:
Row 500 Meters
9 Clean and Jerks @ 165/115 lbs
3-5 Muscle Ups
Rest 4 Minutes between sets
- Worked with 205#. Feel like I lacked timing and explosiveness on these
B. Quickly build to a 90% of your best Snatch. 10 Minutes.
- Meh. I continue to struggle with Squat Snatches. I hit 170 on my first attempt but failed at 175 and did not re-attempt. Something is just off and I need an entire 2 hour training session doing nothing but snatches to fix whatever is wrong.
C. Quickly build to 90% of your best Clean and Jerk. 10 Minutes.
- Worked to 245. Didn't feel all that solid on these today but I'll take it.
D. 3 Sets of the following:
Row 500 Meters
9 Clean and Jerks @ 165/115 lbs
3-5 Muscle Ups
Rest 4 Minutes between sets
- Oh man, these were not pretty!
- First round: about 1:35 on the row. 9 reps C&J dropped every rep. Got 4 muscle ups
- Second Round: About a 1:40 row.C&J's dropped every rep. Got 3 Muscle ups
- Third round: 1:45 row, 3 muscle-ups
After a few minutes rest did a set of 5 M/U's without much trouble. Amazing how much harder these are when you're gassed!
Sunday January 26, 2014
After an emotionally taxing weekend and a long-ass car ride I needed to head to the gym for some stress relief! So, I completed yesterday's scheduled workout
10 Sets of the following @ 90%:
5 Chest to Bar Pull Ups
15 Wall Balls
35 Double Unders
Rest 1 Minute between sets
- Did pretty good on these, can't really complain. Sets were mostly about a minute. There were a few rounds where I messed up on D/U's that were probably more like 1:05-1:10. CTB's were slow because I can't butterfly them...yet!
+
5 Sets of the following:
30 Seconds of Deadlift @ 135/95
30 Seconds of Lateral Burpees
30 Seconds of Box Jumps
Rest 90 seconds between sets
10 Sets of the following @ 90%:
5 Chest to Bar Pull Ups
15 Wall Balls
35 Double Unders
Rest 1 Minute between sets
- Did pretty good on these, can't really complain. Sets were mostly about a minute. There were a few rounds where I messed up on D/U's that were probably more like 1:05-1:10. CTB's were slow because I can't butterfly them...yet!
+
5 Sets of the following:
30 Seconds of Deadlift @ 135/95
30 Seconds of Lateral Burpees
30 Seconds of Box Jumps
Rest 90 seconds between sets
- Not gonna lie, these sucked!! I got 25 Deadlifts in round one and just about killed myself on the Burpees and Box Jumps! All other rounds I backed off my pace and got about 17 D/L's. Burpee rounds were 12 reps and box jumps...well, box jumps were just a complete shit show! I hit 10 most rounds which is dog slow. Went all out in last round and still only got 13.
Friday, January 24, 2014
Friday January 24, 2014
Branford Team WOD walkthrough
WOD 1: 8:00 partners work up to max of following complex
- 1 Clean (any type), 1 Hang Sq. Clean, 1 Front Squat, 2 Jerks
- Worked up to 225. Didn't feel too bad.
WOD 2: Team 2K Row
- Time was 6:40. We did 250M splits the whole time.
WOD 3: 9:00 AMRAP - Each partner switches after full round
- 3 Burpee Box Jumps, 6 D/L @ 185#, 9 Pull-Ups
- We got just shy of 11 rounds
WOD 1: 8:00 partners work up to max of following complex
- 1 Clean (any type), 1 Hang Sq. Clean, 1 Front Squat, 2 Jerks
- Worked up to 225. Didn't feel too bad.
WOD 2: Team 2K Row
- Time was 6:40. We did 250M splits the whole time.
WOD 3: 9:00 AMRAP - Each partner switches after full round
- 3 Burpee Box Jumps, 6 D/L @ 185#, 9 Pull-Ups
- We got just shy of 11 rounds
Wednesday January 22, 2014
AMRAP 12 Minutes of the following;
Row 1000 Meters
100 Air Squats
50 Pull Ups
25 Burpees
-1 round + about 500M
+
Rest 15 Minutes
+
10 Rounds of the following:
4 Toes to Bar
6 Overhead Squats @ 95/65
8 Box Jumps
- Time was 10:20. Don't feel great about this. This one crushed me, especially box jumps.
Row 1000 Meters
100 Air Squats
50 Pull Ups
25 Burpees
-1 round + about 500M
+
Rest 15 Minutes
+
10 Rounds of the following:
4 Toes to Bar
6 Overhead Squats @ 95/65
8 Box Jumps
- Time was 10:20. Don't feel great about this. This one crushed me, especially box jumps.
Tuesday January 21, 2014
A. High Bar Back Squat, 1 rep @ 93% x 3 sets, rest 2-3 minutes between sets.
- All sets @ 305#. Felt pretty easy.
B. 3 Sets of the following:
15 Power Snatches @ 115/75 lbs
35 Calories Airdyne
Rest 9 Minutes between sets
- Not sure what my time was on these. Snatches took about :40 - :45. A/D took forever
C. 10 Sets of the following @ light work:
30 Seconds on Airdyne
Rest 30 seconds
30 Seconds of Jump Rope
Rest 30 seconds
- All sets @ 305#. Felt pretty easy.
B. 3 Sets of the following:
15 Power Snatches @ 115/75 lbs
35 Calories Airdyne
Rest 9 Minutes between sets
- Not sure what my time was on these. Snatches took about :40 - :45. A/D took forever
C. 10 Sets of the following @ light work:
30 Seconds on Airdyne
Rest 30 seconds
30 Seconds of Jump Rope
Rest 30 seconds
Monday, January 20, 2014
Monday January 20, 2014
Not a good training day overall. Worked out at 6AM (all by myself!!) and just couldn't shake the cobwebs off. Felt tired and weak today for some reason.
A. Above Knee Snatch @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
- Worked to 170# (all power snatches today). Had some misses where my timing was just off.
B. Above Knee Power Clean + Split Jerk @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
- All set with 205#. No misses but some early sloppiness on both the clean and the jerk. Was dialed in better by the 8th set.
C. Close Grip Bench Press, 1 rep @ 80% x 8 sets, rest 30 seconds between sets.
- All sets at 195
D1. Row 25 Seconds @ 90% x 6 sets, rest 15 seconds.
D2. 2-3 Unbroken Muscle Ups x 6 sets, rest 1:30 between sets.
A. Above Knee Snatch @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
- Worked to 170# (all power snatches today). Had some misses where my timing was just off.
B. Above Knee Power Clean + Split Jerk @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
- All set with 205#. No misses but some early sloppiness on both the clean and the jerk. Was dialed in better by the 8th set.
C. Close Grip Bench Press, 1 rep @ 80% x 8 sets, rest 30 seconds between sets.
- All sets at 195
D1. Row 25 Seconds @ 90% x 6 sets, rest 15 seconds.
D2. 2-3 Unbroken Muscle Ups x 6 sets, rest 1:30 between sets.
- Decided to work one of my weaknesses so did M/U's with no false grip (which I'm horrible at!!!). These tend to expose my lack of explosiveness in my kip and today was no different. I had some unbroken sets but for the most part I was failing on the 2nd or 3rd rep. Just need to practice these more. I am much better using false grip but I also know that this is a less efficient technique.
Tried to work some Butterfly CTB pull-ups at the end but it just wasn't happening today!!!
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