255 posts and counting...

Skill Work:
- Snatch Pull - 54,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Strength:

Box Squat - Set a new 1 Rep Max
5 x 1 x 92,5 kg

WOD: Grace

30 x Clean + Jerk 56,5 kg
Time: 08:24 (-01:05)

Skill Work
2Pos Clean 3 x 52,5 kg
Overhead Squat 2 x 2 x 56,5 kg

Strength
Bench Press (with band) 3RM
1 x 3 x 56,5 kg
I'm honestly not sure whether I did 2 or 3 reps. I failed at 60,5 kg, took some weight off, did my best... and then I wondered whether I'd counted. Oh well.

WOD:
"Eva"
2 Rounds for Time:
- 100 Rope Jumps
- 30 DB swings, 20 kg
- 30 Pull-ups

Time: 15:41 (-00:05)

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets
Clean Pull - 72,5 kg x 3 x 3

Strength
Bench Press (with bands) 5RM
1 x 5 x 52,5 kg

WOD:
AMRAP in 12 minutes of:
- 10 Hang squat cleans, #52,5 kg
- 20 DB Thrusters, #12 kg each

4 rounds in 10:59 (improved by about a minute, and some reps)

The first time I've used bands (pink ones, no less). Added them to the warm-up pushups, and the press. Fun!

Skill Work:
- Snatch Pull - 54,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Strength:

Box Squat - Set a new 3 Rep Max
1 x 3 x 82,5 kg (+4kg)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 56,5 kg
- Pullups, 10 kg

Time: 15:32

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets
- Clean Pull - 78,5 kg x 3 x 3

Strength:

Sumo Deadlift - Set a new 3 RepMax
2 x 114,5 kg; Failure on the third rep. Added 2 x 2 x 92,5 DLs to work on form.

WOD:

SDLHPs:

10 x 20,5 kg
Rest approximately 2-3 minutes between reps.
Times: 22, 21, 21, 21, 21 and 21, 20, 20, 20, 20 seconds.

Skill Work:

- Snatch Pull - 54,5 kg x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Front Squat:

Set a new 1 Rep Max
1 x 98,5 kg

WOD:

"1/2 Angie"

- 50 Pullups

- 50 Pushups

- 50 Situps

- 50 Squats(Compare to 1 June 2010)

Time: 11:51
Improved by 01:08

Skill Work:

- Snatch Pull - 54,5 kg x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets

Strength:

Sumo Deadlift - Set a new 5 Rep Max
1 x 5 x 108,5 kg

WOD:

Five rounds for time of:

- 21 Thrusters, 32,5 kg

- 42 Rope Jumps
Time: 13:56

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets
Clean Pull - 72,5 kg x 3 x 3

Strength
Bench Press 5RM
1 x 5 x

WOD:
AMRAP in 12 minutes of:
- 10 Hang squat cleans, #52,5 kg
- 20 DB Thrusters, #12 kg each

3 rounds, and 20/10 reps in 11:53.

Pretty exhausted today - I'll do a half day or rest day tomorrow, depending on how I feel.

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets
Clean Pull - 72,5 kg x 3 x 3

Strength:
Shoulder Press - Find your 1 Rep Max
1 x 63,5 kg

WOD:
Three rounds for time of:
- 20 Back Squats, 50,5 kg
- 10 HSPU

Time: 08:53

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets
Clean Pull - 71,5 kg x 3 x 3

Strength:
Back Squat - Find your 5 Rep Max
1 x 5 x 100,5 kg

WOD:
"Josh"
- 21-15-9 of
Overhead Squats, 42,5 kg
Pullups

Time: 07:57

Skill Work:
- Snatch Pull - 55,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 53,5 kg x 3 Sets

Strength:
Bench Press - Set a new 1 Rep Max
1 x 62,5 kg

WOD:
AMRAP in 10 minutes:
- 5 Weighted Pull-ups, 16 kg
- 10 Clapping Push-ups
- 16 Lunges w/ 20 kg plate overhead (8 on each side)

Completed 3 rounds + 1 Pull-Up.


Also, birthday.

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets
- Clean Pull - 71,5 kg x 3 x 3

Strength:
Back Squat - Set a new 3 Rep Max
1 x 3 x 102,5 kg

WOD:
21-15-9
- Back Squat, 42,5 kg
- DB Swings, 22 kg

Time: 06:24

Skill Work:
- Snatch Pull - 45,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 44,5 kg x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 112,5 kg

WOD:
Sprints
10 x 20 Rope Jumps
1 minute rest between each set
(09; 09; 13; 10; 09; 09; 09; 09; 11; 10 seconds)

Added Double-Under practice. I suck at DUs.

rxed were 100 meter sprints. The 20 r-jumps were definitely easier than the sprints would have been, but I'm OK with that.

Skill Work:
- 2 Position Clean (Above Knee, Floor) - 52,5 kg x 3 Sets
- Clean Pull - 78,5 kg x 2 x 2

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 92,5 kg

WOD: 2 Rounds for time: - 100 SDLHP 20,5 kg - 20 DB Swings, 23 kg DB - 20 Push-ups
Time: 24:56

Scaled the WOD to two rounds. This was one hell of a workout.