Long week

Managed to hit WODs through the whole week.

Monday:

3-pos snatch in 15:00, 160

Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m
17:20

Tuesday:

4*5 pause front squats @185lbs

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate
13...something

Wednesday:

2rm power clean + push jerks (drop in between), 205, then 2@195, 2@185

9,6,3 rep rds for time of:
Bar muscle ups
135lb push press
5:20

Friday:

2rm power snatch, 160, then 2@150, 2@150

Then, for time:
9 power cleans @155
21 HSPUs
7 power cleans
15 HSPU
5 P/C
9 HSPU
8:20

3*8 bench press @185

BBG: 4X5 Pause Front Squats 1@ 155 3@ 185– (STRICT 3 second pause in the bottom at absolute bottom depth) Fn#K, that's hard. Conditioning: 3 Rounds of: 50 DU 30 Plate OH Walking Lunge (45/25) 20 Burpees to a plate Rest|work ration of 1:2 5:00 end of #1, 12:47 #2, 21:26 total time

15 minutes to find a max 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) then – 1X1@95%, 1X1@90% 165, hit all but last snatch at 170, dropped to 155, 145. Conditioning Mini-Flight Sim, 5,10,15,20,25,20,15,10,5, no time. Then, for time: Run 800m 30 KB Swings 24kg 50 Pistols (alternating) 30 KB Swings 24kg Run 800m 13:20 RX'ed, glad to do get some good gymnastics in, real glad I didn't scale along the lines of the voice in my head.

10k, what?!?!

Yes, ran from Pentagon north parking to the Washington Monument. SFW? Do you even run bro? Do you?

10.5ish lots of wrong turns, traffic. And crowds in about 56:00.

Back?

I guess I can say I'm back in the gym. But I definitely am not back on TOW programming.

Warm up
400m run
3rds
5 95lbs power cleans
5 dips
5 ball ups

AMRAP 12:
200m run (plus stairs)
5 double KB clean and jerk 2*45lb KBs
7 25lbs slam balls
9 20 inch burpee box jumps
4 full rds

Back in slowly

Long warm up.

7 RDS for time:
250m run
7 back squats @135
7 rung push ups
17:24

Impact

Dropped 185lbs on myself today. It was bound to happen I suppose. Happily for me (and my family -- especially Tiff) I am OK.

Goal was warm up then do three attempts at 1rm snatch and c&j. Pick/call your attempts and only three attempts.
So I move well until 180, which I make cleanly. But at 185 it just comes straight down on me when I don't lock out.

This should have been my cue to hit the shower and go home or even return to work.

Tried to hit it two more times.
Failed.

Then did Amanda in 7:58.

Fri fun

Gotta be quick sometimes.

Priorities drive reality.

In & out in 45:00

8:00 airdyne
2rm power clean 205 (missed second 215 3x)
Heavy push jerk for day, 200
A) 4*8 bench press fast, 135
B) 4*8 strict C2B pullup

Two days worth

Tuesday
3 position clean +1 jerk, worked up to 210
A) 4*ME bar muscle up
B) 4*8 jumping good morning at 155lbs

Thursday
2rm power snatch, 2@95%,2@90%
Hit 155*1, and 153*1, but 150*2, then 143 and 138
4*3 snatch balance heavy-ish, 2 sets at 155, 2@165.

A) 3 185lbs pause back squats
B) ~30 second handstand hold against wall trying to pull away whole time

AMRAP12
10 TTB
20 20lbWB
30 lateral jumps over 12 in barrier
4+10+20+3

New cycle begins

3-position snatch: off floor, above knee, hang. 1rm, then 95%,90%.
Hit 150, 140, 130.

1a 3xME HSPU
1b 3xME 185lb front squat
11/7, 11/4, 11,3

5 rounds, every 2:00
100m run
3 HSPU
5 burpees
100m run
~:20 rest per round

Ya crew run, run, run. Ya crew run, run.

35min run @85% perceived max effort.

Get it done.

I've got a sinking feeling that hard work is required from this point on.

The snatch didn't like me today, nor I it. A simple 5*2 @165 left me beaten. First set tapped a knee on both reps. Dropped to 155. Failed 2nd rep. Even at 135 I felt like yuck. Back at it again soon.

5*3 back squats @225

Then, for time:
50 double unders
12 push presses @135
9 muscle ups
9 p/p
6 m/u
6 p/p
3 m/u
50 double unders
8:57

Put in work

It pays off.

Monday, 21 July.

5*1 clean and jerk @185

5rft:
7 hang power cleans @135
14 hand stand push ups
250m run
19:58

BBG 1) Clean from blocks (just above knee): 2rm –205 Fl on 2nd, so 200lbs 2×2@90% 2) BTN Jerk from blocks (drop every rep): 2rm –200lbs- 2×2@90% Strength/Skill 1a) 4X3 Bench Press – work to a 3rm, 200lbs, rest 90 sec. 1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec. Conditioning For time: 30 Burpee Box Jump Overs 24/20″ 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20″ 10:28

On the run...

Today I spent 20:00 to find a heavy 2rm snatch. Hit 180lbs. Made one at 185lbs. Then dropped to 170*1 and 160*1.

Conditioning:
100 hang power snatches 45# bar
100 double unders
1 mile run
13:42

Ffffff or the systematic open bipolar--bicoastal challenge pt2

This was hard.
Friday led me to receive all weekend after doing CFGO 11.5&11.6 with 7:00 rest in between them.

11.5: 9+5+10+1
11.6: 12's+8

Monday the 14th:
2rm clean and jerk, then 1*95%, 1*90%
Hit 205.
7:00 AMRAP of:
9ghd sit-ups
6 target burpees
3 strict HSPU
4+9+5

Snatch: 2RM then 1x95% and 1x90%, missed 175 and 170, so took 165 are my 2rm for the day. Back Squat, same pattern but for 3rm. Went to 255, no gas in the legs today is all I can figure. For time: 800m run (ropes to security gate over bridge and back) 5 rope climbs 50 burpees 5 rop climbs 800m run 17:12 Goddamn it was hot.

Another case of the mondays.

Yesterday...
15:00 snatch max, hit 185 easy, chased 195x5, no joy.
15:00 clean and jerk max, hit 215,with some effort, missed 225x3.

3RFT
500m row
21 HSPUS
12 double KB snatch, 35kbs in each hand
20:54

Today (Tuesday)
Max for day 2 squat cleans +1 jerk, 210,1*95%,1*90%.
Five single jerks at 205.

Three rounds of 3*165 behind the neck push jerk.
5*c2b pull up between rounds

Then 3rft
250m run
8 muscle ups
20 wallballs
12:38

Active rest

21,18,15,12,9,6,3 rep rounds of 70lbs Russian KB swings
250m hill shuttle run (125 down and 125 back up) starts each round and 10 burpees ends each round.
17:36
Finished with 10 quick trips up and down some nearby stairs the a 30 minute walk.

Happy Independence Day America

Fourth of July should have been a rest day but it was not instead.

7 rounds of 500m walk wearing 36 lbs and 500m row without.
55:38