Gone with the wind... Sing it.

From TOW:

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 135#

Rest 1:1

Monday, Monday, Monday! And no case of such a thing.

From:
BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Back on the Wagon

Started doing TOW again, after a few weeks of horrible fitness commitment and a quarter of academia induced sloth.

Needless to say everything hurts.

GOing off a week back, to see how that treats me under the schedule I have to keep now with the combination of the baby and the PhD journey.

Friday:

7X2 Power Clean – heaviest possible, rest 60 sec. Went to 190 before form went to shit, stopped.

Conditioning

For time:

7 Push Press 155#
14 Lateral Box Jumps 20″
21 T2B
7 Push Jerks 155/120#
14 Lateral Box Jumps 20″
21 T2B
7 Split Jerks 155/120#
14 Lateral Box Jumps 20″
21 T2B

Done in 7:59

Saturday:

1 Front Squat every 30 seconds for 7 minutes @ 195#(~80%1RM).

Conditioning

2 minutes ME Rope Climbs 15′
*No rest

7 minute AMRAP of:
7 Back Squats 185#
14 Target Burpees
*No rest

2 minutes ME Row for Calories

4/3/26

Believe you me, I do intend to do good things, but life gets in the way.
I spent this academic quarter (my first three months as a new Dad) hardly working out. It may not have been the healthiest decision, but I'm doing it.
Missed a few, but did do a 24:05 Badger one day... anyway it's time to get back on track.

Cost me dearly

For time:
9 muscle ups
500m row
40 chest slap push ups
30 2KB overhead walking lunges 24kg
20 ground to shoulder 85lb sandbag
30 chest slap push ups
20 2KB overhead walking lunges 24kg
10 ground to shoulder 85lb sandbag
500m row
9 muscle ups
29:27

AM WOD with team trapsadopolis

Snatch complex,
Hang power snatch, snatch grip push press, overhead squat
3rm, 2rm & 1rm
145, 150, 165

5rm push press
155, failed 170x2

AMRAP12
10 SDLHP @95#
400m run
100m short of 6

To WOD or not to WOD...

Isn't that always the question?

Outlaw WOD

30 Box Jumps 30' box
20 deadlifts at 250
30 toes to bar
20 dumbell push presses 40lb DB
30 GHD sit ups
20 calorie row
30 pistols
30 burpee box jumps 30' box
18:33

Saturday

Heavy hang clean and jerk
Worked up to 205

Push press
1RM 185
Backed off to 115 and worked up to 2RM of 170

4 rds
15 C2B pull ups
15 burpees onto 45lb plate
15 OHS 95lbs
11:30

Friday AM

Green belt training with some ground fighting drills.

Thursday

Took 7 attempts at a heavy snatch.
PR of 182, then missed 185x2

Back Squats 225 3x3

For time
50 calorie row
150 double users
50 calorie row
11:21

First day after a week off

Really bad warm up.

5 rds
2 push press at 185
100m run
2:00 rest
That sucked.

5:00 later,
AMRAP 8
5 deadlifts at 315
10 lateral burpees
Had to drop to 275 after 2+2
Did another 2 rds after that.

Lean back fat Joe

7 sets of 2 three position snatch pulls followed by 1 power snatch @ 145 lbs

7x1 power clean and push jerk @ 185 lbs

"Eli-Beth"
15, 10, 5 reps of
135lb snatch
Ring dips
6:39

Thesis won't write itself, odd huh?

Wish it would though.

New 1 RM snatch 180
205 max C&J today

3x205 high bar back squat ever 1:00x7

Metcon only

Four rds, for time:
6 muscle ups
6 box jumps 36 inch
24 OHS at 65 lbs
12:03

Squats and such

1) Back Squat (please read the directions carefully):
@205
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
135->215
Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 pull ups

7+40 feet

Keeping up-ish

Today, I ride the snake.
Snatches
Clean and jerks
All weights in the pic.

Accessories:
Heaving snatch balance 3x3@135
Pendlay row 3x5@172

Sunday 29 July

6x2 banded deadlift @185+green bands
Every 2 sets of DL, 5 incline bench press @165, slight incline.

AMRAP7
12 pull ups
12 pistols
12 HR push ups
3+12/4

Saturday 28 July

5x2 snatch from blocks, worked to 155
5x2 clean from blocks, worked to 205
Blocks set to mid thigh

Power day

Since I can't hit every day of the schedule this quarter each week I will alternate doing either the olympic lifting from boxes with doing the power versions. I'm still missing either accessories or WODs when time runs out. The priority remains Olympic weightlifting and strength.

Today
7x1 power snatch, worked up to 155, caught that below parallel so I went back to 150 for three.
7x1 power clean & push jerk, wild day, trying too hard to muscle clean, need to get low without squat cleaning. Weird that I cannot find middle ground. Started bonking at 175, worked up to 190, started failing, went back to 180 for a last good single.