M-W

Monday:
Odd STR programming:
1-1-1 KB Snatch (2pood)
1-1-1 Barbell Full Snatch (115?)
1-1-1 Full Clean (135?)

WoD

With a kettlebell, do 8reps of…
-Round the body both directions (see 1st video below)
-Figure 8,(see 2nd video below)
-KB Dead Lifts,
-KB Swings,
-Clean and Press(4 per side)

Tuesday:

Strength:
Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)
2 min rest btwn sets

WOD:
8min AMRAP:
8 Curtis P’s* @ 75#
8 KBS @ 2pd/
8 weighted sit-ups @ 45#
Reps was 2+2

Wednesday:

Strength:
Front Squat 7×3, then 1×3+
2 min rest between sets

WoD:

For Time
50 Wall balls
15 Front Squats @ BW (I did 95#)
50 Burpees
15 Front Squats

Time: 14:50ish

Elisabeth like

21-15-9
115# Cleans
Dips (half of each set were assisted)

Time: 12:19

jp

Rested Wed and Thur (except for deadlifts on Thursday)

Friday:
High Bar Back Squat 3x5 at 155#

Then For Time:
With 45# bar
50 back squats
25 Hanging Squat Snatch
25 Hanging Squat Clean
25 Press
25 Bent over back rows
Time: 11:43(ish)

Time off and Workouts

Been working on the deck.  Took Sat to Tuesday off as it was 100 degrees and I spent 8+ hours a day in the sun.

Wed:
3 rounds
25 Cleans at 115#
25 Box Jumps
25 Sit-ups
250m row
Time: 22:15ish - suppose to be 4 rounds, but figured that was enough.

Thursday
Coached the AM and did last Tuesday's workout for myself

Push Press 2 Rep ended at 145#, but failed at 155#

Then

4 rounds of
250m row
rest 30 seconds

rest 3:30

Then 4 rounds
 250m row
rest 30 seconds

killer.

jp

Elizabeth

21-15-9:

Clean 135# - Completed at 125#
Ring dips - Rounds 2/3 used small red band

Time: 13:40ish?

I forgot...

jp

All week long...

Monday:

Cleans - 2 rep Max w/ 60 second max time...
Worked up with a 5-5-3-3-2-[2]
Failed on 165#, 160#, but hit the 155# on the final work-up....

Tuesday:

100 Sit-Ups for time

Then:

5 RFT of:
10- OH Walking Lunges (45/25)
10- Box Jumps (24/20)

I ended with 10:35ish...  I was told I did six rounds vice five. Opps...

Wednesday:

Nutts 

10 HSPU

15 deadlifts (225# vice 150#)

25 box jumps

50 pull-ups

100 wall ball shots

200 double unders (subbed 600 singles)

400m run w/ 45# plate.

Time: 36 mins

Thursday:

Great thanksgiving with Ashley, Carl and Riley.  Turkey turned out perfect and all the sides were great. :)

jp

Cleans

Five one rep max cleans after dynamic warm-ups
Ended with 165# clean.
jp

Monday Cleans

Morning!

Today was a solid workout after a dynamic warm-up

WOD

3 Rounds for time:

400 Meter Run

30 Abmat Sit Ups

15 Cleans  (75/135)

I dropped the cleans weight to 115 to make sure I kept up a good pace.

Time: 12:28

Cals: 185

Avg HR: 156

Max HR: 169

Cash out was some gymnastic rolls on the mats.

jp

AMRAP 12 Mins Cleans and Side Lunge/Squat

12 minutes can feel like a loooong time.

12 Min As many rounds as possible (AMRAP)

10 Side Lunges (Really large stance air squats)

5 Cleans (Floor to Rack) at 115#

I lost track after three rounds and Chris said he lost track after 9…  I get tired and forget to count, especially while I’m counting reps.  It was a solid workout, plenty of tired and sweat afterwards.

jp

Tuesday, Thursday, & Friday...

Tuesday was Deadlifts, but forget the weights

Wednesday I rested

Thursday was a MetCon

5 rounds of
1 min of Cleans 65#
1 min Wall Ball
1 min SDHP 75#

Friday was Back Squats 3 reps
I ended with 210# I think...

jp

Cleans

Today was clean development.  I’m still working on form as all the Olympic lifts are very technical in nature.  So I did the 15 mins of lifting, but in lower weight category, really trying to focus on planting, shrugging and elbows forward.  Most of the work was done at 95#.

jp

WOD - Linda

As Rx:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (300)

Bench press: body weight (200)

Clean: 3/4 body weight (150)

Set up three bars and storm through for time.

As Completed

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 155

Bench press: 95

Clean: 75

Time: 31:58

I ended up doing about ½ of proscribed for the weights.  The Deadlift and Cleans seemed to be about right, but the Bench Press was a bit lighter than I thought it would have been.

jp

WOD - Clean, Bench Press, Overhead Squats

This was a one rep max of each...  Kind of a Cross Fit Total type thing.

My ends were:

Clean: 105 - 125 (F)
Bench Press: 195
Overhead Squat: 65 - 95 (F)
Total: 365
Odd combo of lifts and strange weight distro for me.

jp