Sunday, December 22, 2013

Front Squat

85x5

105x5

125x3

140x5

120x7

100x9

Ring Rows

5,5,5,5,5,5

EMOM (12 Min)

Odd

5 burpees

Jump over bar 

3 Clean 90#

Even

5 burpee

10 KB swing, Russian 53#

Tuesday, 05.29.12

Strength: Clean. Find a 1rm 
My previous PR is 145 but I was only able to hit 135 and that took multiple tries.  I just wasn't feeling it today! 
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm: 
- 1 Muscle Clean 
- 1 Hang Power Clean 
- 1 Power Clean 
- 1 Clean 
- 2-5 Pull Ups (pick # based on ability to finish within the minute) 


I ended up stripping my weight on this down to 85# because of the muscle clean.  

Friday, 04.27.12

Strength: Clean.  Find arm
PR'd with a 145# Clean!

Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no thrusters however)

Completed 9 rounds + 3 deadlifts + 1 clean


This was one of the WODs from the Elk Grove Grinder competition that I went to watch and cheer on Doug in last month.  While I was watching this particular WOD, I really wanted to try it! Of course they all made it look easier than it was.  I compared my score to the results and I would have been in a 3-way tie for 10th place in that WOD.  

Tuesday, 01.10.12

Warm-Up:
250m Row
400m Run
Romanian deadlifts
pull-ups
sit-ups

Strength:
1 RM power cleans - I got to my long standing PR of 125 and stopped there because I'm still taking it easy with my back.

Metcon:
On the minute for 12 minutes:

Clean Complex @ 60% of 1RM (Power Clean, Hang Clean, Clean)
Max Double Unders to finish the minute
Total Double Unders: 179