Ring in the new year

Today I just had to get some work in.

Emom6
5* power cleans, Adding weight each min
75-110
Wait 5:00
Emom6
1 power clean, 1front squat, 1 push press @115
Wait 3:00
Emom3
2 bar muscle ups

5*5

Overhead squat 5*5 up to 185
Then, Nancy,
5 RFT
400m run
15 OHS @95#
18:14

Split jerks and FGC

Worked up to a heavy max split jerk,
45x8, 95x5, 135x3, 165x2, 185, 200, 215, 225FLx3, 215, 220FL, 220.

Wistfully regretful, yet accepting of these numbers. I just haven't been doing the work.

Need to get back on track.

Fight Gone Bad (ish)
No 20lb ball, no rower.
Did double unders and 18lb ball to 11ft target.

Barbell work:

Hang Snatch (from power position): 5 attempts to work to a max single. 135, 150fl, 140, 145flX3.

1X1:00 ME T&G Snatches (full) @ ~60% (85#) of max set in above, goal is to go the

full minute UB as fast as possible.

WOD:

"Elizabeth"

21-15-9 rep rounds of: Power Cleans 135lbs & Ring Dips, For

time.

7:54

Show up, do work.

Emom 5: 2 power snatches @115
Emom 5: 2 power clean and push jerks @150
Emom 10: RDS of Cindy
Emom 5: 2 hspu, 4 pistols, 6 t2b

Partner WOD

Nothing cooler than a good partner WOD.

5*1 clean and jerks @185

Then one man works, one man rests, for four rounds, afap:
5 bar muscle ups
10 burped box jumps
Goal was for each to give the other as little rest as possible.

Nothing since black Friday....

Well, actually there might have been a single WOD since, but I took a solid 10 days post vasectomy to recover.

Yes, post vasectomy, but training continues.

Today:
5*1 snatch from blocks right below knee @130
5*2 pause front squats, two count at bottom.
3rft:
9 power cleans @135
15 strict ring dips
6:08

Brace yourself. Turkey is coming.

Barbell work: ~15:00

 

1) Power Snatch: 5x1 worked up with 1:00 rest 145, 155, 160, 165, 170

 

2) Power Clean & Jerk rest no more than 1:00, worked up 165, 185, 205, 215 miss, 215 miss

 

Strength: ~10:00

Do both back to back, rest 1:30 after; 

a) 4X5 Front Squats @ 185
b) 10x C2B pull ups

 

Conditioning workout

 

1) 4 rounds of:

 

Row 200m

15 Burpee over Rower (jump over the rower slide)

Rest 1 for 1 between rds.

10:04 total
 

*Rest as needed between #1 & #2.

 

2) For time:

15 Power Snatches 115

15  HSPU

10 Power Snatches 135

10 HSPU
5 Power Snatches 95

5 HSPU
7:14

I doth rest too much

1a) 5*3 Pause backsquats @185
1b) 5*3 tempo ring dips

3rft:
10 barbell box step ups @95 lbs
10 toes to bar
10 push presses @95lbs
1:00 rest
9:04

2a)3*2 archer pushups per side on rings
2b)3*5 single arm bent over dumbell row @50lbs

Zimmerman

Complete as many rounds as possible in 25 minutes of:


11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


9 rds +11 pull ups RXed

Do work.


1) 5X1 Hang Snatch – work to a max for the day, rest as needed
145,155,165 FL, 165 FL, 160


2) 5X1 Hang Clean & Jerk – work to a max for the day, rest as needed
185,195,200,205,210FL, 210 Ugly


WOD:
9-7-5 reps for time of:
4 inch Deficit HSPU
Front Squats 135#
Lateral Burpees
7:11

Veterans Day

To all who served, past and present--Happy Veterans Day, 2014.

Haven't been missing workouts but I haven't been posting either.

Today...
Quick warmup, barely adequate to get the blood moving, then:
5RFT
~300m run
15 push ups
40lb DB power snatches 7 per arm
16:40

Get some, go again.

Twofer position clean, 5*1
3+1 t&g clean @150 (7@135)
Alternating with 4 sets of 4 tempo ring dips.

Emom 10
Odd minutes
30/double under s
5 power snatch @95
Even minutes
7 lateral burpees
5 push press @95
Rolling.directly into another 10, w/ reduced numbers
15/1 odd
5/1 even

Far from centered.

That's my life right now, and I love it.

Today was the third workout back since taking about four weeks off. Needless to say I have lost my gainz (and consequently about 8 lbs).

But now I am back on the quest to be better, in so many ways.

Pause snatch, 5x2 w/three seconds at the knee and good form, 95, up to 165, felt good.

3*3+1unbroken ME snatches, back to 155, then 8@115 for the +1

For time,
200m run
15 hspu
30 empty barbell jump squats
400m run
30 empty barbell jump squats
15 hspu
200m run

12:56

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