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Tag Archives: squat-clean

4/1/13
A – skills: kipping HSPU, 2x unders, planche hold

B – Find max F.squat = up to 260#

C – “MoFo” – on minute
– Bench @ 165# x 5
– strict pullups x 5
– F.squat @ 205# x5

4/2/13
A – 5 rnds on 2 min
– Hang Clean + Clean + F.squat + Jerk
(155#, 155, 175, 175, 175)

B – 3 rnds
6 OHS (95#)
6 OHS (115#)
6 OHS (135#)
rest 2 min = 9:17

4/3/13
A- run 5k w/ dog
B-
50 KB swings (53#)
25 burpees
40 KB swings
20 burpees
30 KB swings
15 burpees
20 KB swings
10 burpees
10 KB swings
5 burpees = 13:09

4/5/13
A- 3 rnds skills: GHD, HSPU w/ kip, 2x unders
B- Open WOD 13.5 = 77 (kept slipping off bar on pullups)
C- 5 x 3 (90 KG) 1-1/4 Squats

4/6/13
A-
20 min work on squat-C&J
ended w/ 6 sets on min of 1rep squat-clean % ~90%
B- mobility

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3/11/13
6 x squat clean, hang squat clean
– 155#, 185, 185, 205, 205 (1rep), 205 (1rep)
then 4 rounds
– 5 power clean (135#)
– 5 front squat
– 5 jerk
– 5 bar muscle ups = 14:09
* didn’t complete last 3 MU. Tweaked shoulder on rep 17

3/12/13
20-25 min skills
– dips, TGU, HSPU
then
21-15-9
– squat jumps (sub for wall ball)
– T2B
– box jump (24″)
– KBS (53#) … want to say sub 730, didn’t record

3/13/13
yoga; 3 mi run

3/14/13
CF Open 13.2 = 270
post- skill work on rings

3/18/13
yoga

3/20/13
yoga

3/23/13
CF Open 13.3

1/13/13
skill work: pull up technique
-Row 1000 meters
-150 double unders
-Row 750 meters
-75 double unders
-Row 500 meters
-50 double unders = 14:48

1/14/13
8 x 3 squat cleans – 2-3 min rest
= 155#,165, 175, 185,185, 195, 195, 195
3 mi run w dog

1/15/13
Yoga

1/16/13
15 min AMRAP
3 hang clean (135#)
Then 2 rounds
3 pull ups
6 push ups
9 box jumps
= 6 rounds, 2 snatch

1/18/13
21-15-9
– Front squat (135#)
– burpee pullups = 7:44
post: 3 mi run w/ dog

1/19/13
2 hour hike

8/27/12
12 minutes AMRAP
:Barbell complex (135/95) of:
-4 Deadlifts
-3 Hang Power Cleans
-2 Lunges (Bar in front-rack position, 1 rep per leg)
-2 Push Jerks
= 10 rounds, 1 push jerk
post: core work

8/28/12
3 rounds:
– 20 squats (155#)
– 30 box jumps (24″)
– 40m bear crawl = 11:30
post:
Front Squat: 4-3-2-3-4 (155#-185-205-205-135)

8/29/12
Squat clean: 9×2
135#, 155, 165, 175, 185, 185, 195, 195, 205
-10 dips between first 6 rounds

8/31/12
15 min snatch skill work:
-muscle snatch
-snatch grip push press
-snatch balance
Then
-5 min burpees = 80
Then
?? Don’t remember. Something heavy or skill

9/2/12
2 rounds
– 50 sit ups
– 25 L one arm swing (35#)
– 25 R one arm swing
– 40 box jump (30″) = 8:59
Post:
5×5 DL -225#

8/13/12
15 min on minute
-3 jerks (working up on weight for score)
-20 double unders
max = 165#, 4 missed rounds / minutes
post:
-handstand work: 10 min

8/14/12
chipper:
-30 pullups
-30 plate ground to OH (45#)
-30 lunges w/ plate OH (45#)
-30 dips
-30 push press (95#)
-75 m broad jumps = 10:18
post:
-bench: 135# 3×5

8/15/12
14 rounds on 2 min:
-20 double unders
-squat clean:
x 3- 135#, 155,155,165,165,175,175,185
x 2- 185,185,185,185,185,185

8/16/12
REST DAY

8/17-18/12
lazy

8/20/12
50-35-20
-wallball (14#) -gym only has 14# med balls
-pull ups
-double unders = 11:03
post:
bench- round 1: 5 x 95#, 5×135, 3×165
round 2: 5 x 95, 5×135, 3×165
round 3: 5 x 135, 3 x 165

8/21/12
–feel like I did something before this but can’t remember
3 mi run & KB work

8/22/12
8-7-…-2-1
-squat clean (155#)
-30 double unders = 14 min (toooo slow)

8/23/12
yoga

8/24/12
2 rounds:
– 20 Toe to bar
– 40 box jumps (24″)
– run 400m = 7:39
post:
squat- 3×5 @ 225#, 245#, 245#

6/18/12-6/24/12
do not remember logs, 3x WOD

6/25/12
22 min:
odd min-1 power squat clean (165 x 5, 185 x 6)
even min-10 box jumps (36″)
then-4×5 bench press (155, 175×3)
post-3 rnd
-15 GHD
-10 T2B
-30 sec plank

6/26/12
hang snatch (12 min)-work to heaviest set of 3
145#, 155# = fail
then- 5 rnd
-10 push press (80#)
-10m handstand walk
~200m suicide spint = 15:13

7/2/12
row 500m (moderate pace) = 1:51, 1:52, 1:55
*2 min b/w rows
then-
C&J(135#) – 9 reps (50 sec)
death by C&J = 6
PM-core work

7/3/12
7 rnds:
-10 push press (115#)
-10 pullups = 6:35
Immediately following:
-10 min find 1RM press (125#)
-10 min find 1RM push-press (185#) -might have gone higher
-5×3 Jerk (135#)

7/5/12
21-15-9
hang squat snatch (95#)
pullups =~ 7:30 (I think)
post:
squat: (225#) x 5,5,5

7/10/12
power squat clean 10 x 3 on 2 min
135#, 155# 165# x 8

7/11
?
7/13/12
10 rounds:
-10 DL (135#)
-10 pushups = 6:09
post-snatch skill work

6/4/12
3 rounds:
30 wall ball
20 KtE
10 C&J (135#) = 14:02
post-
-60 GTE
-5 min core work
then ??

6/7/12
3 rnds:
-50 2x under
-40 situps
-30 KB cleans (25#)
-20 pullups
-10 HSPU = 12:05
rest 5 min
2 rnds:
-run 800m
-15 DL (245#) = 13 min
post: bench – 165# 4×5

6/10/12
3 mi run

6/11/12
power squat clean x 3: 135#, 145, 155, 175 x 7
then 3 rounds:
-15 good mornings
-50′ walking lunge w/ OH plate (45#)
-15 KTE
-50′ walking lunge w/ OH plate (45#)

6/15/12
muscle snatch- 6×8 – 45# x 3, 55# x 4, 65# x 1
snatch grip push-press: 6×5 – 95#
snatch: 6×2- 135#
then- 15 min ladder (1/1, 2/2 …)
-power clean (185#)
-HSPU = 7/7 + 1 clean
post:
3 rnds
-15 GHD
-10 T2B

1/23/12
“Airforce” = 9:36
-4 burpees on minute
-20 thrusters (95#)
-20 SDHP
-20 Push Press
-20 OHS
-20 Front squat
post-
100 sit ups
200 flutter kicks

1/24/12
Squat: 225# x 5,5; 245 x 5,5; 255 x 5
Jerk: 135# x 2,2; 155 x 2,2; 165 x2

1/25/12
12 min AMRAP
-3 snatch (95#)
-5 HSPU
-7 burpees = 7 rounds, 3 snatch (note–HSPU = weakness)
post:
-squat Clean x 1: 155#, 175, 195, 225(F), 205, 215

1/26/12
rest

1/27/12
5 rounds–2 min each
-25 wall ball
-max burpees
-rest 2 min b/w rounds
score = 93 burpees

1/28/12
6 rounds:
-5 CtB pullups
-10 thrusters (95#)
-15 burpees
-20 sit ups = 14:22
post:
-jerk x2: 115, 135, 155

11/27/11
Squat x 3: 135#, 185, 225, 275, 275, 275
DL x 3: 225#, 275, 275, 275, 285, 295

11/28/11
15-12
-squat clean (155#)
-HSPU = 10:00

11/29/11
5 Rounds
-7 Push Jerks (75#)
-7 Toes to Bar
-7 Hang Power Cleans
-7 Burpees
-7 Front Squats = 10:30
Post:
Squat- 250# 6×2

11/30/11
20 min AMRAP:
-run .2 mi
-max pullups… score = 132 (pullups over 9 rounds)

12/1/11
Squat- 250# 6×2
post:
21-15-9
-OHS (95#)
-burpees = 6:22 (all unbroken)

12/6/11
DL: 275#x 2,2,2,2; 315#x 2,2,2,2,2
Squat: 250# x 3,3,3,3,3,3
tabata pushups
post-2 mi run

12/7/2011
row 1k = 3:53
4 rounds:
3 min work, 1 min rest
-3 power cleans (135#)
-6 pushups
-9 squats = (5 rnds + 3 cleans, 5 rnds, 5 rnds, 5 rnds)

12/8/2011
Squat: 250# x 2,2,2,2,2,2,2
post: row intervals x 5 (20/40sec)

12/9/2011
10 min (AMRAP)
-10 thrusters (75#)
-10 pullups
-30 double unders = 7 rounds