Lame and Weird

A. Power Clean: x3
B1. 80% of PC heavy triple x 5; rest 20 sec
B2. 50 Unbroken Double-Unders AFAP; rest 2 minutes x 3 sets
C. GHD Sit-Ups: 3 x 15

a. Worked up to 176# today... lame. Was hoping to PR. Strained a muscle in my back/shoulder though and the pain was radiating clear into my chest... weird.

b. Rolled with 154# instead of the 80%. Didn't do the du's unbroken, but did them all the same.

c. Done and done

Get Scrappy

A. Power Clean "On the Minute" 135lbs
B. GHD Sit-Ups: 4 x 15 reps; rest 60 sec

12 rounds and 8 reps into the 13th minute rx'd... an okee day for a lightweight. Done and done on part B.

Zooooot Zoot

The Chief
AMRAP in 3 minutes of:
3 Power Cleans, 135#
6 Push-Ups
9 Air Squats
1 Minute Rest

Repeat 5 Rounds


My goal was 5 rounds for each interval... and I accomplished just that. Feels good hitting a goal. Feels even better getting a 4 round PR. I had some time to spare in the first couple of rounds and might have been able to squeeze 6 in, but I didn't want to fall-off at the end and poss drop to 4. Will try to do a 6-6-5-5-5 next time though.

Trouble Is

A. Power clean: 3,3,3; rest 180 sec
B. Front Squat: 5,5,5; rest 180 sec
C. Push-press: 2,2,2; rest 180 sec

Worked up to 176 on the cleans, stance went wide on 2 of the last 3 reps... 198 on the front squats, back wasn't staying tight today... Skipped the push-press due to the back and did some weighted push-ups instead, maybe did 40/50 with a 45lb vest....

Finished the day off with some ab work... 15xabmat 8181, 15xghd 3131, and 15 abrollers 2121

Hands On

Power Clean 3x3
Front Squat 3x5
Push-Press 3x2

Had an Airrosti treatment/appt before the WOD today to help loosen up my back, so was kinda takin it easy... my best on each was 176, 184, and 154. Did a nice lil ab-burner wod as dessert as well.

Powered Clean

AMRAP in 15 min:
5 Power Cleans, 70% 1RM
7 Handstand Push-Ups

Rolled with 135 on the barbell (70% of 195)... 35# dumbbells were the sub for hspu's. Coaches wanted us to do crown-to-the-ground today, and I don't have the strength to make it thru an entire WOD without abmats. I was going to use the 45# db's but after watching my partner struggle with just the 35's I thought twice. Wish I hadn't though. Total result was 13 rounds plus 2 cleans. Next time I def need to roll with 155 and 45's and shoot for an even 10. Good stuff today besides.

59 XAM RIA EKIN

A. Power Clean and Push Press, 1RM

B. 800M Row

C. 75 Wall-balls, 20# ball

a. Was able to nab a legit 175# on the push-press... I think thats a PR.
b. 2:34 on the row... First time doing an 800, quads were on fire
c. 4:34 on the wall-balls which is a rediculosly slow time. My tri's and ant. delts were screaming at me! Couldn't suck it up.

All in all a fun day.

High Fidelity

Power Clean
5RM

AMRAP in 15 minutes of:
5 power cleans @ 75% 5RM
10 Burpees
30sec mandatory rest

A lil tricky doin this one solo... it was a make-up WOD that I missed on Monday. I had both my iPhone and G-Shock workin to time the 30sec intervals and the overall 15min of pure torture. My low back was shot today. I'm guessing from yesterday's kettlebell snatches. I was actually surprised at how sore I was getting out of bed this morning (shoulders, chest, and low back). So when workin up to a 5RM my performance was anything but impressive. Did 50, 60, 70, 80(x2), 75(x4), and 72kg. My previous PR was 195x5... nuff said. I just didn't have any pop/speed/mojo in my pull today. After grazing thru the blog I decided to run with 62kg (136.4) on the metcon since this was close to what a lot of guys my size were doing. Ended up squeezing out a lack-luster 8.5 rounds.

ps day 2 of the mud butt

weight: 171.0    

Pins And Needles

Power Clean
10-5-3-1-1-1-1-1

Secret Service Snatch Test:
10 minute,s max one-handed snatches @ 1.5 pood (53#)

First day back from about a 3 week hiatus... felt good*. Worked with J. Rader and scored a 15# PR on the cleans. The loads were 95-115-135-165-175-185-190-195. Got a lil ugly towards the end (was going wide with my stance and losing lumbar) but got it up nonetheless.

Went with 44# kb's on the snatch test. Alternated 5 per hand and took small breaks after each 20. It was raining and humid so I kept having to re-chalk. I ended up with a mediocre 147 reps. Shoulders felt good, but I was gettin gassed and wanted to barf on more than one occasion. Guess that's what first days back are all about.

Weight: 167.9 (without shoes)


*felt good but hammies/calves were sooper tight and got a touch of plantar faciaitis in the right foot

Muscle-Up Power Clean Couplet

Jerk
1RM

7 rounds AQAP:
3 muscle-ups
7 power cleans, 115 pounds

175 PR
6:38 with 115# and 2 mu's per round

Hands-On Training

Power Clean
5-5-5-3-3-3

Then, 10 Rounds:
10 dealifts, 135#
10 push-ups

Hands can never leave the bar, 5 burpee penalty for each infraction if you do.

Cleaned 135-155-170-185(fail)-175-180-DNF... Ran out of time and didn't get to do my last set of 3. Had some sloppy reps in there where my feet went WAY too wide. Actually did a squat clean on another not-so-perfect rep. I attempted the 185 for my first set of 3, but couldn't even
get it off the ground once. Think I could've bagged it on my last set had I more time... next time.
On the met-con I pulled a 9:12 with no penalties. In fact, no one in our class was charged any. I am 99% certain I did AT LEAST 11 rounds on this, and I'm thinking I might have even done 12. I remember 2 distinct times having lost count and going with the lower number of sets, but who's to say... guess I'll find out next time I do this WOD. The push-ups went a lot smoother than I had anticipated. I went unbroken for the first 5 sets, then on the remaining sets went unbroken for the first 5 of each set, then did 3 and 2 to finish out on all but the last set which I had to do 2 singles.

weight: 161.9

Chief

"The Chief"
5x3 minute rounds with AMRAP of:
135 power clean, 3 reps
6 push-ups
9 squats

Rx'd: 4-4-4-5-4 = 21 (4 round PR)

Thank You Cap'n

Hang Power Clean
3-3-3-3

Rest 5 minutes

"Mini Nicole"
AMRAP in 10 minutes:
200m run
Max reps chest-to-bar pull-ups

145/155/160/165(PR) that's bodyweight too (finally!)

Did 6 rounds with 39 c2b... 40 was my goal, but on the last rep I didn't get my chest to the bar FTL... NEXT TIME!

Clean Swingers

Clean
2-2-2-2-2-2

Then, 200 kettlebell swings @ 35#

160# was my best today... 2nd pull and a full shrug continue to be obstacles.
9:34 on kb swings.

TASTES GREAT! LESS FILLING!

The Chief
As many rounds as possible in 3 minutes of:
3 power cleans, 135#
6 push-ups
9 squats
Repeat 5 times. Rest 1 minute between sets.

Had a GREAT weekend, but WODs are not fun when you have beer for blood...

4+4+3+3 2/3+3 1/3=17 FTL

Chief, I'll be back to get ya

Dragging Ass

Power Clean, 2-2-2-2-2

Then 3 Rounds, for time of:

5 Power Cleans, 85% of your heaviest set
2 minutes of Wall-Ball shots, 20 pound ball
Rest 2 minutes

My final "heavy" set was at 160#... I only nailed it once so I went back down to 155#. There were a few instances when I got the weight up, but then pushed my hips too far forward to get under the bar. I guess this was because I wasn't bringing my arms up and around quickly/completely and had to compensate. Whatever it was I strained my back trying to muscle the bar up. Definitely want to avoid this in the future. At the lighter loads I can feel that "sweet" spot and look forward to the day when I can pop-up a rock solid 200#. Practice, practice, practice...

After all that I used 135# for the WOD which felt light even though it was more than 85% of that 155#. Wall-balls were 46, 47, and 43. On these I knocked out 25 by the 1 minute marker every time. My goal for next time should be 30/minute.

I felt drained after today's workout. I slept well, had a great breakfast, and it wasn't an especially difficult WOD so I'm not sure why I had the slump... I even had a protein shake and a cup of coffee after the workout. Hopefully it's an isolated incident.

Weight: 172.5