12.31.11 Workout

part 1

 

A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min (155lbs, 175lbs, 185lbs, fail @205)

B. Push Press - 3,3,3; rest 4 min(155lbs)

C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed(95# x 4 sets, 115# - last set)

 

rest as needed

 

part 2

 

for time:

300 m row

100 double unders (unbroken)

300 m row

time: 3:24

12.29.11 Workout

OPT 'Being' WOD:
AMRAP 20 minutes:
6 push jerks @ 50% of 1rm
6 Deadlifts @ 50% of 1rm
10 toes to bar UNBROKEN

10 rounds plus 6 push jerks and 1 deadlift

PJ - 95#
DL - 155#

T2B - UB every round!

12.28.11 Workout

as many rounds in 20 min:

6 power clean - 50% 1RM

6 bench press - 50% 1RM

35 unbroken double unders

12.17.11 Workout

A. clean grip DL @ 55% 1RM; 8 sets of 2 @ 11X1; 30 sec b/t sets (185lbs)

B. hang power clean - 1,1,1,1; rest 3 min (185-185-165-165)

+

5 sets @ 100%:

15 unbroken chin ups

20 unbroken wall balls

25 unbroken double unders

(rest 4 min between sets) 

(got everything UB)

12.15.11 Workout

5 rounds:
AMRAP HSPU
400 meter run @90%
20 anchored situps AFAP
rest walk 3 minutes

handstand pushups - 21,22,23,20,20

12.14.11 Workout

A.Snatch - find 1rm. set new PR (165lbs) failed at 170lbs

B. 2 back squats each minute on the minute for 12 minutes )225lbs)

C. Clean and Jerk - 60% 1RM x 4 TnG on the minute for 6 minutes (135lbs)

  

12.8.11 Workout

A. clean grip DL - build to a tough single fast; NOT a 1RM (285lbs)

+

7 rounds for time:

7 DL - 225#/155#

35 double unders

time: 7:39 (everything UB)

12.6.11 Workout

A. Hang Power Snatch - build to a tough single in a few sets - NOT a 1RM (125lbs)

+

dogsled sprints (2 plates) 

Walk rest 3 min x 3

+

30 double unders AFAP

20 unbroken chin ups AFAP

rest walk 3 min x 3 (completed all UB)

 

12.3.11 Workout

 

3 min @ 80%:

5 KBS - light (1.5pood)

5 burpees

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 80%:

5 box jumps continuous (24")

5 toes to bar

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 97%:

Row 150 m

5 burpees

12.2.11 Workout

A. Back Squat @ 30X1; 3,3,3; rest 5 min (245lbs-245lbs-245lbs)
+
3 sets: (1:01)(1:05)(1:04)
3 clean and jerk tough (185lbs-185lbs-185lbs)
6 burpees AFAP
rest 2:30
+
'Jackie'
6:44 (1 second off of previous PR)

12.1.11 Workout

A. Push Press x 1/Push Jerk x 2/Split Jerk x 1; rest 2 min x 4 (155lbs-160-160-165)

B. Rope Ascents - 2 per set leg less - 20'; rest 3 min x 3 (1 legless, 1 legs used per set)

C. Farmers Walk - 50 m heavy continuous; rest 2 min x 3 (2 pood kettlebell in each hand)