Airdyne til ya dyin

1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%

Hit 200lbs for both.

Then 15min AD at ~150w

300

Not the movie. 300lbs. To paraphrase Rollins, 300lbs is always 300lbs. Today I put up 300 lbs for the second time ever.

BBG

1) Tall Snatch: 4-5 light singles to warm-up 75lbs

2) Snatch from blocks (above knee): 2rm Hit 170- 1×2@95%(160) 1×2@90%(150)

Strength:

1) Back Squat off 300: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%(270-PR3rm), 1X1@100% (300)– rest as needed

2) Front Squat off 255: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed

Memorial Day

There's no comparing the difficulty of a workout with the pain of loss.

I did Murph tonight after a long day with family. I added a half mile to each run and wore 27lbs. I went alone.

My time was 1:05. But what matters isn't the time, the distance, or the weight. What matters is stopping the nagging voice in the back of your head.

The voice tells you to quit. To short your reps. To do half. To start doing jumping pull ups. The voice is your fear, your self pity. The voice wants us to quit and go back to living a life asleep and unalive.

Fuck that voice. Go on. Finish what you start. Do more. Be alive.

Saturday running

Evert two minutes, for 10 RDS:
10-1 descending every round
250m down and back hill sprints
Pistols
KB clean and jerk

Last week...

Didn't get to WOD today... This didn't post last week...
I did work and I may have worked...

Monday

WL:

1) 5×3 Mid-hang Clean @ 80% of 3rm – 165- rest as needed

2) 5×3 Jerk @ 135 – rest as needed

Strength:

1a) 3×10 Strict Pull-ups – rest 90 sec.

1b) 3×5 Push Press @ 135, 80% of 5rm – rest 90 sec.

Tuesday

BBG

1) Tall Snatch: 4-5 light singles to warm-up 75x1, 95x1x4

2) Mid-hang Snatch: 5×3@120 (80% of 3rm)

Strength

1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
Off300
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed
Off255
Conditioning

5X400M Run – rest 1:1 see pic

BBG 1) Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90% Hit 230. 5lbs over my C&J PR 2) Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90% Worked to 200, no high blocks so catching each rep sucks balls. Strength 1a) 3XME UB Strict C2B Pullups (if less than 5 reps UB do sets 3X7) – rest 90 sec 10-7-5

Effffffff

I tend to forget to post a lot...

So here goes another two day catch up session...

Wednesday:
BBG

1) Clean with 3-sec Pause each rep (just above the knee): 5×3@160

2) Behind-the-neck Jerk off blocks (drop each rep): 5×3@135

Strength
Both @135
1a) Bent Over Rows: 5X5 – medium/heavy, rest 60-90 sec.
1b) Push Press: 5×3@80% of 3rm – rest 60-90 sec.

Conditioning

For time:

30 Muscle-Ups
12:22, singles, controlled flash out and lock out

Friday:
1) Snatch from blocks (power position): 5X3@80% 135– rest as needed

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: 3@80% 115– rest as needed

Strength/Accessories

1) Back Squat: off 3001X4@70%, 3X4@80% – rest as needed.

2) Front Squat: off255 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

5 rounds of:

1:00 ME HSPU (6)
1:00 ME Double-Unders(50)
1:00 ME TTB (15)
1:00 Rest

Saturday hand off

Trying to WOD while handing a toddler back and forth doesn't work.

Out toddler is way too interested in joining the rest of the class while they bang on heavy barbells.
WOD 140510

BBG

15 minutes to establish a 1RM Clean & Jerk.
215, missed the jerk on 225

Conditioning

3 rounds for time of:

Run 400m
21 HSPU
12 Hang Snatch (full squat) 95/65#
16:33

Nasty Girls (plus size, but not v2.0)

Snatch from blocks, about med thigh, for 3RM, then 3@95%, 3@90%: 175, 165, 160 5 Sn grip behind the nexk push press + 3 overhead squats, to max: Up to 175, no drop sets today B/S: 6@195, 6@210, 2x6@240 F/S: 5@155, 5@165, 2x5@180 Done "Nasty Girls v1.2" 3 rft: 10 pistols 40 air squats 7 muscle ups 155lb HPC 12:53

Tues/Weds rollup

Seems like I just mentioned my poor posting habits...

Tuesday
Oly

Tall Snatch: work to a 3rm- 3@95%, 3@90 hit 125, missed two at 135

Strength

1) Back Squat off 300: 8@65%, 6@75%, 4@85%, 4@90% – rest as needed

2) Front Squat off 255: 5@70%, 4@80%, 3@85%, 3@90% – rest as needed

Conditioning

3 rounds for time of:

10 Clean & Jerks (anyhow) 155/105#
20 Lateral Burpees (lateral jump over bar)
7:58

Wednesday

BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
205, 190, 180

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed
215, didn't do drop sets...

Strength

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
185
1b) Push Press: 5×3@90% of Monday’s 3rm – rest 60-90 sec.
155

Not posting well, oh well...

So it seems the road to hell is still paved with good intentions. I always intend to record my workouts...

Looking back it seems that I only missed a few days really, the 2nd I took an extra day off due to a dental appointment. This full time job thing really can get in the way.

1 May
BBG
) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

200lbs

Strength
1a) Bent Over Rows: 3X5 – 185lbs, rest 60-90 sec.
1b) Push Press: 3x5@140 – rest 60-90 sec.

Conditioning
4 rounds of:

1:00 ME Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Pull Ups
1:00 ME Burpee Box Jumps 24″
1:00 Rest
10-8-8-6, 20s, 13,11,10,10

3 May
15:00 to hit 1rep max snatch.
190lbs, PR by 5.

Then, 21-15-9-6-3
HSPU
135 front squat
Bar facing burpees
13:54

Catching up

Yesterday I did two things and two things only.

15:00 max snatch (185)
15:00 max clean and jerk (210)
5 lbs off my true max snatch and 10 off my max c&j.

Today I did a lot more:

BBG

1) Tall Snatch: work to a 3rm- 1X3@95%, 1X3@90%
Worked to 135
2) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90%
Worked to 155

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Off if 300...

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, 1X5@85% – rest as needed
Off 255...

Conditioning

10 minute AMRAP of:

10 DB (two dumbells) Ground to Overhead 35#
10 shoulder touches
10 DB Burpee 35#
10 30″ Box Overs

2+10,10,10

Some days

3rm snatch from blocks@knees 170, drop to 95%-160, 90%150

Back squats off 300
10#60,10@65,8@70,8@75%
Front squats off 255
5@60,5@65,2*5@70%

All she wrote, skipped the 5 snatch grip behind neck push press 3 OHS complex and conditioning.

Another day in the way

Barbell

1) High-hang Clean to a 3rm – 1X3@95%, 1X3@90%
195, 185, 175

2) Behind the neck Push Jerk to a 3rm – 1X3@95%, 1X3@90%
200,190,180

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 KBS

13:51

Grip it and rip it

BBG

1) Mid-hang Snatch: work to a 3rm –
165
1X3@95%, 1X3@90% – rest as needed.
156.5, 147.5

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Based on 300

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed
Based on 255

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

7/15/14,6/13/14,6/13/14

Magic Mondays

Some days are good. Some days you make good.

3rep max UB mid hang clean. Then 3@95%,3@90%.
205,195,190

200m run
30 shoulder touches
20 sit ups
10 hand release burpees
200m run
10 hand release burpees
20 sit ups
30 shoulder touches
200m run
5:18
(scaled touches to lifting hands off ground)

#garagedays

BBG

1) 15 min to establish a 1RM Snatch.
165

2) 15 min to establish a 1RM Clean & Jerk.
215

Conditioning
EMOM10
3 strict ring dips
3 50lb fatbar cleans

WOD 140418:

BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
Hit 170,161.5,155

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed
Hit 150,140,135

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.
Off 300, did 6@75-whoops

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
Off 255

Let yo' kids lift.

Heard today that the Pentagon Gym is going to put their older bumper plates and bars outside next to the ropes and pull up bars.

That's exciting.

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) –200, FLx2@210 1×3@95% 180, 1×3@90% 170

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) 175– 1×3@95% 155, 1×3@90% 140

Strength/Skill

1a) Bent Over Rows: work to a 5rm 150– 1×5@95% 140, 1×5@90% 135

1b) Push Press – 5×5@90% of Monday’s 5rm 140x1 then dropped to 135

Conditioning

3 rounds for time of:

15 Pistols (alternating)
10 DB Snatches (alternating) 50#
5 Burpee Box Jumps 24″

8:14

Zero sympathy

That's what I have for myself tonight.
No sympathy.

Squatted until I was sick to my stomach today. Serious. Ill.

Snatch; find a 3rm the back off to 90%, 95%, went up to 155, missed 165 3x. Dropped to 145x3, 135x3.
Really working to stop jumping backwards when I catch.

Snatch balance; find a 3rm... 95%, 90%...
150, 140, 135.

Back squats:
10x180, 8x195, 6x210, 6x225, 6x245
Front squats;
150x5, 160x5, 170x5, 2x5@180

Fuck conditioning after all that. Took over an hour and a half. Legs spent.