Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 36,5 kg x 3 x 2
- Snatch - 38,5 kg x 1 x 3

Strength:
Back Squat - 3 Rep Max
3 x 3 x 112,5 kg (+4 kg)

WOD:
Tabata Front Squats, 42,5 kg

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.

Score: 59 reps (+10)

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:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch Balance - 46,5 kg x 3 x 2
- Snatch - 52,5 kg x 1 x 3

WOD:
- 30 Pull-Ups

Time: 02:03

Added some skill training, and some lighter barbell work.

Skill Work:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch Balance - 46,5 kg x 3 x 2
- Snatch - 42,5 kg x 1 x 3

Strength:
Bench Press - Set a new 5 Rep Max
1 x 5 x 56,5 kg (+0 compared to last time)

WOD:
AMRAP in 15 minutes:
- 10 Pull-Ups
- 15 Goblet Squats, DB #20 kg
- 20 DB Swings, 20 kg

3 rounds in 13:33.

Skill Work:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch - 50,5 kg x 1 x 3

Strength:

Bench Press - Set a new 3 Rep Max
Failure at 62,5 kg

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 DB Swings, 20 kg

Time: 05:27

Skill Work:

- Overhead Squat - 56,5 kg x 2 x 2

- Snatch Balance - 46,5 kg x 3 x 2

- Snatch - 50,5 kg x 1 x 3

Strength:

Close Grip Bench Press - Set a new 3 Rep Max
1 x 3 x 54,5 kg

WOD:

"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rounds completed: 11

Skill Work:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch Balance - 46,5 kg x 3 x 2
- Snatch - 50,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 106,5 kg

WOD:

"Michael"

3 Rounds for Time:

- 200 Rope Jumps

- 50 Good Mornings (Round 1 #37,5 kg, Round 2-3 #32,5 kg)

- 50 Sit-ups
Time: 30:30

Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 36,5 kg x 3 x 2
- Snatch - 38,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 92,5 kg
1 x 3 x 112,5 kg

No new PR, but a good form, which was what I was concentrating on.

WOD:
3 Rounds for Time:
- 7 Power Cleans, 57,5 kg
- 14 Box Jumps,
- 21 Pullups

Time: 14:22
It's possible I forgot 7 pull-ups in round 2. Not sure.

Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 36,5 kg x 3 x 2
- Snatch - 38,5 kg x 1 x 3

Strength:
Back Squat - Find your 3 Rep Max
1 x 3 x 106,5 kg

WOD:
Tabata Front Squats, 42,5 kg

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.

Score: 49 reps

Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 39,5 kg x 3 x 2
- Snatch - 42,5 kg x 1 x 3

Strength:
Deadlift - Find your 1 Rep Max
1 x 121,5 kg

WOD:
Burpees
10x 5
Rest 2-3 minutes between efforts.

Took 3x20, 21, 19, 18 and 3x19 seconds.

Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 36,5 kg x 3 x 2
- Snatch - 39,5 kg x 1 x 3

Strength:
Back Squat - Find your 3 Rep Max
1 x 3 x 104,5 kg

WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 56,5 kg
- 5 Thrusters, 56,5 kg

Completed 4 rounds in 11:30. That was fun, in a painful, sweaty way!

Skill Work:
- Overhead Squat - 50,5 kg x 2 x 2
- Snatch Balance - 38,5 kg x 3 x 2
- Snatch - 40,5 kg x 1 x 3

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

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, 52,5 kg
- 5 Pullups, 10 kg
(Compare to Jan 8th)

Result: Completed 7 rounds in 09:24
Improved by 2 rounds! Woo-hoo!

Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 40,5 kg x 3 x 2
- Snatch - 40,5 kg x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max
1 x 3 x 70,5 kg

WOD:
3 Rounds:
- 5 Handstand Push-ups
- 10 Power Cleans, 60,5 kg
- 15 Front Squats, 60,5 kg
- 20 Pull-ups
Rest 2:00 between rounds

Time: (06:31 + 08:09 + 09:10) = 23:50

This was one hell of a workout. It would have been 5 rounds originally, but, seriously, no way.

Skill Work:
- Overhead Squat - 42,5 kg x 2 x 2
- Snatch Balance - 48,5 kg x 3 x 2
- Snatch - 38,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 98,5 kg

WOD:
"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes completed: 10

Skill Work:
Overhead Squat - 54,5 kg x 1 x 3
Snatch - 44,5 x 1 x 3

Strength:
Deadlift - Set a new 1 Rep Max
1 x 120,5 kg - Solid PR!

WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.

Subbed 5 Burpees for each sprint.
Times: 21, 19, 18, 20, 20, 18, 20, 21, 19 and 19 seconds.

Skill Work:
- Overhead Squat - 48,5 kg x 2 x 2
- Snatch Balance - 38,5 kg x 3 x 2
- Snatch - 41,5 kg x 1 x 3

Strength:
Shoulder Press - Set a new 5 Rep Max
1 x 5 x 54,5 kg

WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 Pull-ups
- 15 KB Swings, 2 Pood (or 75 lbs DB)

For HSPUs, I subbed pushups with feet about hip high; used 20 kg DBs for the DB swings.

Completed 4 rounds in 11:18.

Strength:
Overhead Squat - Set a new 3 Rep Max
3 x 62,5 kg

WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.

I did 10 Burpees each round instead.

00:39
00:40
00:37
00:38
00:40
00:39
00:38
00:44

Added some handstand practice to the warmup - at least I do manage to kick up into a handstand against the wall; this is quite an improvement. No way I can do unmodified HSPUs on tomorrow's WOD, though, I'll have to sub.

Skill Work:
- Overhead Squat - 50,5 kg x 2 x 2
- Snatch Balance - 50,5 kg x 3 x 2
- Snatch - 54,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 96,5 kg

WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 DB Thruster, 10 kg each
- 25 Sumo Deadlift High Pulls, 33,5 kg
- 25 Box Jumps, 31 cm
- 25 Push Presses, 33,5 kg
- 25 Burpees
Rest 1 minute between rounds.

Round 1: 10:32
Round 2: 13:42
Round 3: 13:16
Total Time: 37:30 (excluding rest time)

This was brutal.

Alright. I think I'll switch to CF Barbarian Fitness. Looks good; I'll start at Mon 21st dec. I'm looking forward to how the 3/1/2/1 scheme will shape up. If I'm unhappy with this in a few months, I'll reconsider.

Strength:
Back Squat - Set a new 3 Rep Max
3 x 92,5 kg

Skill Work:
- Overhead Squat - 42,5 kg x 2 x 2
- Snatch Balance - 42,5 kg x 3 x 2
- Snatch - 46,5 kg x 1 x 3

WOD (scaled and subbed):
15-12-9
- Squat Cleans, 56,5 kg
- Chinups
Total Time: 17:45

Yesterdays WOD was:
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

I've never done Snatches, so I subbed a Power Clean + Push Press for each Snatch; and jumpropes for the running.

Five rounds for time of:
3 x 42,5 kg Power Clean + Push Press
15 x OHS
80 x Jumprope


Time Total: 16:20