Take this opportunity to focus on the fundamentals before loads – proper set-up position, bar speed, and a solid rack position at the catch.

Post experiences and loads to comments. Compare to 051209.

Heather graduates to the 1.5 pood.

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This entry was posted on Thursday, January 7th, 2010 at 20:24 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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Well since I’m not in this weekend I did quite a bit of work today haha
Pullup ladder 1-10 in 7:24

A1. HSPU @ 2010 – amrap (-1) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 – amrap (-1) x 3 sets; rest 45 sec
B2. KBS – 15 unbroken x 3; rest 45 sec
C1. Dips @ 2010 – amrap (-1) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 15 x 3; rest 30 sec

A1. to 10lb plate and abmat 4/6/5
A2. @ 135lb 6/7/6
B1. 7/6/7
B2. @ 60lb all 3 sets unbroken
C1. dips with toes on ground at bottom, lock out off floor 4/4/3
C2. So I was told it was 10-15 so I did 10 unbroken each round haha

Then 30sec double unders, 30sec rest x10
12/10/8/15/6/10/15/13/13/10 = 112

Then strung together 14 or 15 DU!!!!!! (got excited and lost count) ðŸ™‚

THen I did a Steve-creation: 5 rounds of 10 wallball squats and 10 pullups (both unbroken). I was told if any were unbroken, that set would have to be repeated.

It’s Friday! How bout some made up fun instead?

More fun than heavy power cleans? No such thing. However, I can certainly think of a few extras that you might enjoy…

I ran 1 mile in 7:53 then rest 3 min, and then 3 400’s at mile pace with 30 sec rest. (the 400’s were to easy, I guess I need to speed up my mile)

Power Cleans:

75/95/95/95/105/105/110

I may have been able to do a bit more, but I was trying to do what Stephen said, and work on my form.

Easy Run: 3.25 miles in 25:05

2x through: bridge, plank, s. plank, bird dog, superman, wipers, hollow rock.

5x 12 pullups, 25 pushups, 30 situps.

Not for time.

Abs hurt.

I rep max Power cleans to 90#

this pr!

Practice “GETTING UNDER” @ 75#

then 5 sets of 20 ghd situps

Got up to 87.. probably could have done more, but was on a time limit and still had to do the metcon below

21-15-9

Wall balls and ring rows

8:49

Well since I’m not in this weekend I did quite a bit of work today haha

Pullup ladder 1-10 in 7:24

A1. HSPU @ 2010 – amrap (-1) x 3 sets; rest 60 sec

A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec

B1. Ring Push Ups @ 2010 – amrap (-1) x 3 sets; rest 45 sec

B2. KBS – 15 unbroken x 3; rest 45 sec

C1. Dips @ 2010 – amrap (-1) x 3 sets; rest 30 sec

C2. GHD Raises @ 2010; 15 x 3; rest 30 sec

A1. to 10lb plate and abmat 4/6/5

A2. @ 135lb 6/7/6

B1. 7/6/7

B2. @ 60lb all 3 sets unbroken

C1. dips with toes on ground at bottom, lock out off floor 4/4/3

C2. So I was told it was 10-15 so I did 10 unbroken each round haha

Then 30sec double unders, 30sec rest x10

12/10/8/15/6/10/15/13/13/10 = 112

Then strung together 14 or 15 DU!!!!!! (got excited and lost count) ðŸ™‚

My first workout of the new year at CFN…

Back Squat: 3×5@225lbs

Bench Press: 3×5@135lbs

Deadlift: 1×5@255lbs

Squats were really hard today. REALLY hard. They were terrifying. Next week I need to eat more food and drink my milk.

Squats and milk!

110 max, need to work on getting my elbows out and up.

Snatch

3 unbroken @ 65

2 unbroken @ 85

5×1 @ 95

1 @ 110 (tied pr pretty easily)

Clean & Jerk

same reps @ 95, 110, 135

Clean Pull

3×3 @ 165

PS 20:50 ctb Angie yesterday

1 min slow ðŸ˜¦

Snatch balance – 225

Power snatch + snatch – 140×5 w/2 min rest

Then 4 rounds of:

3 BJs @ 46″

12 CTB PUs (steel bar)

125 m row

2 min rest

65-75-80PR(+17)

I was short on time today and my form sucked. I need to work on elbow speed.

Worked up to 150

For your consideration, The moft excellent comedie and tragical romance of Two Gentlemen of Lebowski

http://runleiarun.com/lebowski/

155

Power cleans: worked up to 155pr

Power cleans up to 195

Powercleans: 115-135-165-185-205-215

THen I did a Steve-creation: 5 rounds of 10 wallball squats and 10 pullups (both unbroken). I was told if any were unbroken, that set would have to be repeated.

Total reps

60 wallballs, about 90 pullups, and 3 f-bombs

Nice job, Steve (and Brent) for kicking my azz….