King Kong

“King Kong”
3RFT:
1 DL (455/300) done at 245#
2 Muscle Up done at 4 C2B and 4 Dips
3 Squat Clean (250/175) done at 115#
4 HSPU done with two abmats

Time: 9:55

jp

Press, Row, Clean, Snatch

Press 10-8-6-4-2 ended w/ 115#

5 Rounds For Time:
10 Pendlay row 95/65
10 Squat Cleans 95/65
10 push press 95/65
1 power snatch 95/65

Did 85# at 26+ mins

jp

Monday to Wednesday 11 to 13 June 2012

Monday
Str - SQUAT CLEAN – Work up to 1RM (Still nursing hamstring so only went up to about 75#
WOD - 12 minute AMRAP –
-1 Split Jerk from the rack @ 90% 1RM (Done at 65# from the ground)
-200m run (Done as 100m Row)

12 rounds

Tuesday - 5 Rounds for Time:

- 10 reps Back Squat @75% Bodyweight (Hamstring - Did at 65#)
- 10 Box Jumps(Hamstring - used 12" box :-/ )

8:00

Wednesday - Five Rounds for time;
- 1 rep press (85% 1RM )
- 1 strict pullup
- 1 press
- 3 strict pullups
- 1 press
- 5 strict pullups

Time: 12:55 done as Rx at 115  

Finally a non-hammy workout!

jp

Wed-Friday plus Monday

Wed:???

Thur: Worked on full squat cleans

Friday: 10! OH Squat at 65# and Burpees

Monday: Mobility/Flexibility WOD for a whole hour

jp

Squat Clean and Split Jerk

Strength Workout
Squat Clean and Split Jerk 1RM - I ended at 135# with a full squat. Then I
got scared at 145# and couldn't (wouldn't) drop under the bar for the squat.
WOD
3 rounds
25 push-ups
25 squats
15 wall balls
250m row
Time: 13:56
jp

Deadlifts and Squat Cling & Pull-ups

5-5-5

235# - 255# - 260#  --  This was good since I (F) on the last attempt at 260.

12-9-6
Squat Clings
Pull-ups

We got a late start so Chris cut it down to the above from 21-15-9...  Clock died 2:50 in so not sure of the time.

jp

WOD - Chipper

As Rx:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

As Completed at base gym:

65 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

20 Ring Pulls (Angle) and 20 full Dips

25 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

65 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 25lb plate held overhead

Time: 1:08

Long work out!

jp