Wednesday, June 27, 2012

I've turned into an OUTLAW.

Day 3 WOD 120626:

BB Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side
Notes: Complete all Cleans, then one Split Jerk after the third Clean.
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.
I am starting to fall in love with all the technical work. I finally conquered my fear and did a jumping bar muscle up. It wasn't that I couldn't physically do one, it was just my head psyching me out cause of the height. I couldn't get my body up and over the bar to lock out, but it was getting late and I knew I had to start the clock and just get the conditioning over with. My 2nd attempt with the clock running, I finally got it down. Of course the bar was at about forehead level and I jumped with bent knees/straight arms. Hopefully i can lower the box bit by bit. I think 241 DUs, is a pretty valiant effort. 

Day 2 Outlaw Way

WOD 120625:

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.
1- 35 x 5
2a-45 x 5
2b-45 x 5
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
1a.) Did first set as rx’d then had to scale with PVC
1b.) 15# Barbell my wrists were definitely feeling this.
21-15-9 of:
OHS 135/95#
8:29 @ 35#. My shoulders were fried at this point. Chained together my first 7 T2B, which is a “PR.”
All this work took 2 hours

Day 1 of the Outlaw Way

WOD 120623:

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.
Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

June 17, 2012

“Fifty Filthy” in reverse!

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 6 lb ball
50 Back extensions
50 Push press, 15 pounds
50 Knees to elbows
Walking lunge, 50 steps
50 Kettlebell swings, 3/4 pood
50 Jumping pull-ups
50 Box jumps

My time: 31:46... I felt dizzy twice: during a long set of KB swings, and the box jumps at the end. Just was completely out of gas. Wrist felt great. 

June 4, 2012

Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

Max: 70#. This is not my true 1RM, as I was playing cautious with my wrist. 

3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts
21 Box jumps, 24 in. (subbed 20" step ups)

Hip flexors were just fried from track night the night before, combined with the rowing. 

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