Wednesday 130123

BB Gymnastics

5X5 UB Hi-Hang Cleans, rest 75 sec.
-185#
-225#
-245#
-265#x4
-265#

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls, rest 45 sec.
-295# for all sets
1b) 3X5 Jumping Good Mornings, rest 45 sec.
-145#
-145#
-165#
1c) 3X5 Split Press, rest 45 sec.
-145#
-145#
-165#

Conditioning

Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
-5:11
-5:08
-5:01
-5:05
40 burpee penalty

I felt pretty good today, 2nd day in a row I great sleep and being able to sit outside for a bit and relax.

Nate and I at CrossFit United rocking some sic Clinch Gear shorts

Tuesday 130122

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches, rest 75 sec.
-155#

-175#

-195#

-215#

-225#x4

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk, rest 60 sec.

-135#
2b) 3X5 Snatch Grip Push Press , rest 60 sec.

-205#

-215#

-225#

Strength

HBBS: 3X10, rest 3 full minutes

-255#

-275#

-305#

Should have gone heavier, but I wanted to maintain my speed throughout all ten reps.

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Conditioning

Partner Workout:
5 rounds per person for total working time of:

4 Power Cleans 260#
8 difficult Deficit HSPU (45# and a 25# Plate)
Row 24 Calories

-24:21

Final Attempt at 5 UB Hi-Hang Snatches- 225#

Monday 130121

BB Gymnastics

1) Snatch:
5X1 @ 80%, 210#
5X1 @ 90%, 240#
8X1 @ 75%, 185#

– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

7 minute AMRAP of:
Burpees

-117 burpees

*2012 Open standard.

Snatches felt pretty good, 240# felt pretty light today.  I was suppose to do Clean and Jerk but I tweaked my knee on my first 80% attempt and decided not to push it.  The 12.1 Open workout felt a lot less sucky this time.  I got 4 more reps than I did during the Open, and I wasn't nearly as crushed this time.  

20ft Rope Climbs suck after GHD Situps- OC Throwdown Event #3

Saturday 130119

I didn't have time to get everything in today had to go to work early so I did what I could get through.

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

-255#, barely missed 270#

2) 20 minutes to establish a 1RM Clean & Jerk.

-300#, made a huge jump to 335# and missed horribly

Friday 130118

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
- 275#+ green band

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
- 285#/300#/315#

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
-75#/85#/90#

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:
KB Snatches 24/16kg

-then (no rest)-
Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:
KB Snatches 24/16kg

-then (no rest)-
Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

-136-64= 200 total KB snatches

I'm Back- Wednesday 130116

Since I just got back from competing at the OC Throwdown this weekend, and this is my first training day back I went about 75% on everything just to get myself moving.

BB Gymnastics

EMOM for 7 minutes (8 sets): 

1 Power Snatch + 3 Heaving Snatch Balances –  155#

Strength

1a) 5X3 Flat-Footed Clean Pulls –  245#

1b) 5X3 Pendlay Rows – 245#

1c) 5X3 Split Press – 135#

Conditioning

Run: 4X440m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

     - 1:41/1:38/1:36/1:38

Felt pretty good today, finally feeling like my CNS has recovered from the Outlaw Open.