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Tag Archives: Clean

3/3/14
A- 6x (rest/need)
f.squat x 1 (work to heavy single)
= 225×2, 245, 265, 275, 285, 300 (PR)

B- 20 min work to heavy C&J
– snatch pulls: 185# x 3, 205# x 3,3,3, 225# x 1,1
– work up to 240# C&J

C- 3 rounds for times
– 6 cleans (185#)
– 20 burpees over bar
* rest to 3 min total
= 1:17, 1:35, 1:50 ish ?

D- cool down

3/5/14
A- 5x (rest/need)
DL x 6 (@ 41X1)
= 225#, 225, 245, 245, 245

B- 3x for times
– 15 thrusters (95#)
– 15 C2B
* rest 90 sec
= 1:09, 1:09, 1:12

Rest 5, then
C- 3x for times
– 3 snatch (145# / ~75%)
– 15 box jumps (26″)
– 10 burpees
= 1:30, 1:50, DNF

Rest a few, then
D- for time
row 1000 m
30 sdlhp (55#)
50 sit ups
= around 7 min?

3/7/14
A- mobility work

B- 14.2
3 min – 2 rounds
– 10 OHS (95#)
– 10 C2B
3 min – 2 rounds
– 12 OHS (95#)
– 12 C2B
….
= 164 (14/14 + 16 OHS, 16 C2B)
* actually wasn’t too bad. Lower back mobility was killing me

C- 6x
Squat – @90 sec
3 reps (265# / ~78%)

3/10/14
jog with dog

3/11/14
A- 2x / untimed
– row 250 m
– accumulate 60 sec L sit
– HS hold 60 sec
– 25 pushups

B- 10 OTM
C&J x 1.1.1 (@75-80%) = 175# x 7, 185# x 3

C- light metcon
3 rounds
10 burpees over bar
10 C2B

D- 3x
row 500m
rest 1 min

NOTE: weak-ass WOD / felt like crap… likely carryover from weekend

3/12/14
A- 5x (@ 90 sec)
squat snatch x 5 (135#)

B- 3x (max reps)
– 60 sec – shoulder to OH (155#)
– 2 min – rest
= 14, 12, 11

C- 4 min AMRAP
– 10 dips
– 10 burpees over bar
= 3 rounds
* Note: 2 people on 1 dip station, so probably would have been 3.5-4 rounds

Rest 3 min, then
D- 4 min AMRAP
– 20 thrusters (45#) [sub for wall ball]
– 10 GHD sit ups
= 2 rounds + 20 thrusters, 4 GHD

3/14/14
A- warm up / mobility

B- CF Open 14.3
= 106 (3 rounds + 16 DL @ 275#)
* 3rd round complete at 4:53

C- Snatch
95 x 5
135 x 3
(155# (~80%) x full + hang) x 9

D- core work / cool down

3/15/14
A- 3x / untimed
12 GHD situps
8 GHD extensions
250 m row

B- 30 min OTM
power clean x 1
* work up in weight by 5-10# until miss.
* Then drop 10-20# and stay there
= 135#, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235, 240, 245-F, 245-F
= 225# x 15

C- Squat @ 2-3 min
5 – 280
3 – 295
1 – 315
5 – 295
3 – 315
1 – 335

D- 15 min OTM
min 1 – 6-8 HSPU
min 2 – 5 box jump offs
min 3 – 12 burpees

E – cool down / mobility

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2/3/14
A- F.squat x 2 for 7 OTM
= 245# / 85%

B- Press – 5×5 @ 125# /80%
rest 2 min b/w sets

C- work up on push jerk 8-10 min
to (205# x 2)x3

Evening – soccer game

2/5/14
A- 2x / untimed
– 10 kipping HSPU
– 10 candlestick rollups
– 8-10 GHD ext (3011)
* focus on movement efficiency / technique

B- 5 min ARMAP
1 – clean (225#)
1 – Muscle up
2/2, 3/3 …
= 3 rounds + 4 cleans (long walks b/w movments)

REST 5 MIN, THEN:
C – 5 MIN AMRAP
– 3 snatch (135#)
– 6 T2B
– 9 BJ (24″) = 4 rounds + 6 T2B (long walks b/w movments)

REST 5 MIN, THEN:
D – 5 MIN AMRAP
2 – thrusters (135#)
2 – burpees over barbell
4/4, 6/6 …
= 8/8 + 1 thruster
* really started slowing down on thrusters in round 3-4

E –
row 2k (easy pace) ~= 8:20
stretch / mobility

2/7/14
A- 10 min AMRAP (Open 11.4)
– 60 bar facing burpees
– 30 OHS (120#)
– 10 MU
= 108

B- Squat (@ ~2min)
6- 235
4- 270
2- 300
1- 320
2- 300
4- 285
6- 255

2/8/14
A- 3x / untimed
– HS walk – 10 m
– skin the cat x 5
– GHD extensions (30X1) x 8

B- for time:
5 – ground to OH – 205#
10 – ground to OH – 185#
15 – ground to OH – 135#
20 – ground to OH – 115#
= 8:43 (should have scaled a bit)

rest 7 min then
C- 7 min AMRAP [7 min of open 12.1?]
– 30 double unders
– 15 snatches (75#)
= 4 rounds + 30/5

D- row 1500 m, stretch

1/27/14
A- 5x (@ 2 min)
f.squat x 1 (90%+)
= 255#, 255, 265, 275, 275

B- 6x (@ 2min)
clean + f.squat (90%+)
= 225#, 235, 235, 245, 245, 245

C- 5x (@ 2 min)
power clean x 5 (touch and go)
155#, 175, 175, 195 x 3, 195 x3

D- 10 min bike
stretching

1/29/14
A- 6x (@ 2 min)
snatch x 1 (90%+)
= 165#, 170, 175, 175, 185-F, 185-F

B- 3 rounds for time
– 10 BJ (24″)
– 8 candlestick rollups (subbed from T2B)
– 10 alt pistols
= 4:18

C1: 4 rounds / time
– 5 squat clean (185#)
– 10 C2B
– 20 2x unders = 7:45

REST 5 MIN, THEN
C2: 12-9-6
– OHS (155#) dropped to 135# rounds 2,3
– C2B = 5:45

REST 5 MIN, THEN
C3: 3 rounds / time
– 10 DL (135#)
– 10 wall ball (16# to 12′)
=~ 4 min

1/31/14
A- 75 wall ball

B- DL (@ 2-3 min)
10 – 185
10 – 225
6 – 285
6 – 285
4 – 315

C- for time
row 500 m
10 snatches (135#)
20 T2B
10 MU…. bonked on WOD at this point; stomach felt like shit

PM – run w/ dog

2/1/14
A- 20 min work on snatch technique

B- 15 min work to heavy C&J
to 235 x 1, 245-F

C- for time
row 500 m
10 snatch (135#)
20 T2B
15 MU
30 shoulder to overhead (135#)
row 500 m
20 T2B
40 HSPU
25 burpees over bar
row 500m
= 24:42

D- mobility / recovery

1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
– 45 sec max reps ground to OH (185#)
– rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
– Odd: 15 wall ball (16# to 12 ft target)
– Even: 10 C2B

1/14/14
A- 3x (untimed)
– 10-12 kipping HSPU (focus on form, no wasted motion)
– L-sit / planche hold (accumulate 45-60 sec)
– 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
– row 100m
– 4 push press (115#)
– 8 burpees over bar
– 4 push press
– 4 bar MU
– rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
– 10 candlestick roll ups
– 10 box step-off jumps
– 15-20 sit ups
– 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
– 6 thrusters (115#)
– 6 box jump overs
– 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
– Row 1000 m
– 25 shoulder to OH (115#) = 5:12
rest 4 min
– row 500 m
– 20 shoulder to OH (135#) = 3:42

1/18/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
– 10 min elliptical / recovery
– mobility work

1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
– 5 min row for meters = 1356 m
– 4 min to establish 2RM F.squat = 245#
– 4 min to est. 1RM shoulder to OH = 225#
– 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
– 3 squat (265#)
– 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
– MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
– HS hold 30-60 sec
– 2x under 50

B- 12 OTM
– snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
– row 300 m
– 25 OHS (95#)
– rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
– 15 C2B
– HS walk
– 10-12 T2B

B- 5x for times
– 5 squat cleans (205#)
– 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
– row 250 m
– 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

12/20/13
A- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 305
3×2 – 295

B- muscle snatch x 1 (rest/need)
= 115, 135, 135, 135, 145 (slight dip)

C- 5x (rest/need)
hang snatch x 1 (155#)

D- 5x (rest/need)
power clean + push jerk (185#)

E- 12 min OTM
– odd – row 250 m
– even- 10 T2B

12/21/13
hike

12/23/13
A – snatch – @ 2 min
2 sets; ~70% (135#) x 3 reps
6 sets; ~80% (155%) x 2 reps

B – Jerk balance 3×3 (155#)

C- F squat @ 2 min
3 – 230 (80%)
2 – 245
1 – 265
3 – 245
2 – 260

D -12 days of Xmas (easy version)
1. squat clean (95# — all bar weights)
2. push press
3. SDLHP
4. ring dips
5. pullups
6. wall ball (20#)
7. hang snatch
8. back squat
9. deadlift
10. box jumps
11. T2B
12. burpees
= stopped (~14:30); back was tightening after 10 rounds
Felt good but didn’t want to push my back after long travel; est total would have been about 20 min

12/27/13
A- C&J x 2 reps (rest/need)
– 135, 135, 155, 155, 185, 185

B- Filthy 50
=~ 20 min

PM – 3+ hour hike

12/28/13
stretching

11/14/13
10 thrusters (135#)
30 pullups
20 thrusters (115#)
20 pullups
30 trusters (95#)
10 pullups = 6:18
* felt good–could have pushed it harder (~5:45 – 6:00)

11/15/13
A- 8x – Snatch (@ ~ 2 min)
= 165# x 3,3; 175# x 2,2,2,2; 175# x 1- snatch pull, 1 snatch

B- easy row 2k = 8 min
C- stretch
Evening hike w/ dog

11/16/13
A- Squat (@ 2min)
5 – 245
3 – 275
1 – 305
3×3 – 275

B- 4x
– 3 snatch pull (205#)
rest 45 sec
– 10-15 HSPU (= 15, 15, 12, 10)
rest 45 sec

C- 2 rounds for times:
row 500 m
12 burpees over erg
rest 3 min
= 2:33, 2:40

11/18/13
A- 3x (untimed)
– 5 pistols (each leg)
– 10 strict T2B
– max HSPU – 15, 12, 7 — still feeling yesterday

B- for reps
– 2 min: shoulder to OH (185#) = 12
rest 4 min
– 2 min: shoulder to OH (165#) = 18
rest 4 min
– 2 min: shoulder to OH (135#) = 29 or 34 (? – can’t remmember)

C- 20 min OTM
hang clean + clean
= 135# x 2;
155# x 2
175 x 3
185 x 3
195 x 2
205 x 1
last 6 min- 205# x 1 clean

* evening run w/ dog

11/19/13
A- F.squat (@ 2min)
5 – 205
3 – 225
1 – 255
4x 5 reps – 215

B- 5x
– muscle snatch x 1 (= 115#, 135–slight dip, 125, 125, 125)
rest 30 sec
– 15 dips
rest 30 sec

C- 3x
– 3 snatch pulls (205#)
rest 45 sec
– 20 GHD sit ups
rest 45 sec

D- 12 min on the bike then stretching
*evening hike w/ dog

11/1/13
A- 5x (@ ~2:30)
snatch x 1.1.1 = 165# all sets

B- 5x (@ ~2:30)
snatch grip DL x 4-5
= 195# x 5, 205x 5, 215 x 4 (3 sets)

C- bonked on this (meant to do 3 rounds)
– row 1000 m
– 20 burpees over erg
– 10 HSPU
– rest 5 min
– row 500 m
– 20 burpees over erg
– 5 HSPU
= 6:10, ~3 min…. HSPU fail and row bonk

11/2/13
A- 10x (@ 2min)
clean x 1
= 135, 155, 175, 195, 215, 225, 245, 255-F, 255-F – 245, 225

B- 10 min OTM
– 6 push press (115#)
– 8 pullups
– 5 SDLHP (115#)
= first 5 @ 1 min, last 5 @ 1:20

C- Squat (@ 3min)
5 – 225
3 – 275
1 – 295
3 – 275

11/4/13
A- Snatch (@ 2 min)
– 165# x 1.1 (3 sets); 175# x 1 (2 sets); 185# x 1 = F, F, F (kept getting the bar overhead and not being able to stand it up)

B- F. Squat (@2-3 min)
3 – 205
2 – 225
1 – 245
1 – 265
1 – 275
1 – 275
3 – 245

C- row 2500 m = 9:40
+ 50 pullups (didn’t time)

11/5/13
A- 3x (untimed)
– 10-12 GHD ext
– 15 GHD sit ups
– 10 strict T2B

B- 3 rounds for time (scaled from 5 rounds)
– 10 HSPU
– 15 thrusters (115#)
– 20 burpees / bar
– 25 pull ups
= 17:42

10/18/13
A- 2x (untimed)
– 50 2x unders
– 10-15 T2B
– 10 GHD extensions
– 10 GHD sit ups

B- 6x (@2-3 min)
– halting snatch grip DL + hang snatch + snatch
= 135#, 155, 165, 165, 165, 165-F

C- 3x
– DL x 3-5 reps (275#) @4121
rest 90 sec
– strict HSPU x max (= 21, 15, 12)
rest 90 sec

D- 2x (25# @20X1)
weighted Pullups x 3-4
weighted dips x 6-8
— NOTE: stomach was really full / cut D short from 12 min OTM

10/19/13
A- 3x (untimed)
– HS hold x 60 sec
– pistols x 5 each
– C2B x 10

B- 10 min OTM
– clean x 1.1 (205#)

C- Squat (@2-3 min)
5 – 245 #
3 – 275
1 – 295
5,4,3 x 275 (hamstrings felt weak on the last 2 sets)

D- 4x (for time)
– row 350m
– rest 60 sec
= 8: 15 (total including rests)

10/21/13
A- 20 min work to heavy f.squat
= 135# x5, 185 x 3,3; 225 x2, x1 – 245, 255, 265, 275, 275-F

B- 5x (2-3 min)
-power snatch + squat snatch
= 155# x 3, 165# x 2

C- 3x (2-3 min)
– snatch pull x 4-5 (95+%)
= 185 x 5,5; 205 x 4

D- 2x (untimed)
– 10-12 GHD extensions @4011
– 10 strict T2B

10/22/13
A- 3 x (untimed)
– 3 TGU each arm (55#)
– 40 2x unders
– 15 GHD sit ups

B- 3 rounds / time
– 12 thrusters (135#)
– 20 C2B = 7:35

At 11min, begin:
C- 3 rounds / time
– 10 DL (245#)
– 15 HSPU = 8:20

10/11/13
A- 6x (2-3 min rest)
– halting snatch grip DL + hang snatch + high hang snatch
= 135#, 135, 145, 145, 155, 155

B- 3x OHS x 3 (@ 2 min)
= 155# x 3

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
8 x 3 – 235

D- timed
50 2x unders
10 HSPU
40/8
30/6
20/4
10/2 =~ 4:19

10/12/13
A- 6x hang clean (above knee) + hang clean (below knee)
(rest 2-3 min)
= 205, 215, 215, 225, 225, 225–F rep 2

B- Jerk (@ 2 min)
5 – 135
3 – 165, 165
2 – 185, 185
1 – 205, 215

C- 20 min OTM
min 1 = max set pullups (stopped at 39, then worked down—like 2 each of last 2 sets)
min 2 = max HSPU (stopped at 12, then worked down)
min 3 = 3 power cleans (165#)
min 4 = row 200 m

10/13/13
hike w/ dog ~ 2 hr

10/14/13
A- 5x (2-3 min)
F.squat x 2-3 (@31X1)
= 205# x 3, x2 – 215, 225, 225, 225

B- 3 rounds / time
row 500 m
30 burpees over erg
= 14 min

Rest 6 min, then:
C- for time:
10 reps of bear complex (135#)
= 6:21

10/15/13
A- cardio work
– jumping rope 2 min on 2 min off x 3
– interval biking 15 min

B- 15 min OTM
– snatch x 1
= 95#, 115 x 2; 135 x 3; 155 x 3; 175 x 3; 185, 185-f, 155

C- 15 min OTM
– clean and jerk x 1
= 135# x 3; 175 x 3; 185 x 3; 205 x 3; 225-F,F (was getting bar up but not out of hole)

D- cool down / mobility