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:
- 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:
Snatch Balance - Heavy Single 1 x 52,5 kg
Snatch Deadlift - 52,5 kg x 3 x 2

Strength:
Deadlift - Set a new 1 Rep Max
Failure at 124,5 kg

WOD:
SDLHPs:
10 x 10 #20,5 kg

Rest approximately 2-3 minutes between reps.

Between 18 and 21 secs for each set.

Not that surprised that I missed a PR; I've not been training that regularly, or eating that clean. All that will change come September! :)

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:
- Snatch Deadlift - 54,5 kg x 2 x 3
- Snatch Balance - Heavy Single 1 x 54,5 kg

Strength:
Shoulder Press - Find your 5 Rep Max
1 x 5 x 58,5 kg

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 62,5 kg
- 10 Pull Ups
- 15 Box Jumps

6 rounds in 19:43.

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:
Snatch Balance - Heavy Single 1 x 53,5 kg
Snatch - 36,5 kg x 1 x 3

Strength:
Bench Press - Set a new 1 Rep Max
1 x 57,5 kg

WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- DB Swings, 22 kg

You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)

70 DB swings in 05:15.
45 Burpees as a penalty (because, seriously, 90 Burpees? No way.)

Skill Work:
- Snatch Deadlift - 55,5 kg x 2 x 3
- Snatch Balance - Heavy Single - 1 x 53,5 kg

Strength:
Shoulder Press - Set a new 3 Rep Max
1 x 3 x 57,5 kg

WOD:
Alternating Tabatas
- Thrusters, 28,5 kg
- Pull-ups
*Start the clock and perform as many reps as possible for 20 seconds of thrusters. Rest 10 seconds. Then perform as many pull-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is the total number of reps of thrusters plus the total number of reps of pullups in 16 sets. The entire workout takes 8 minutes.

Score: 43 Thrusters + 38 Pull-Ups = 81

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.

Skill Work:
Snatch Balance - 1 x 52,5 kg
Snatch Deadlift - 56,5 kg x 3 x 2

Strength:
Front Squat - Set a new 1RM
1 x 92,5 kg

WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps

4 rounds in 09:45. Clapping PUs were the limiting factor here.

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