Monday 2.4.12

Olympic Lifting:
1 Split Snatch + 1 Hang Split Snatch = 1 Rep:
-110x4 (60%)
-125x3 (70%)
-145x2 (80%)
-150x2 (85%)

1 Clean + 1 Jerk = 1 Rep:
-130x4 (60%)
-155x3 (70%)
-175x2 (80%)

Back Squat:
-268x3x5 (80%)

Gymnastics Strength:
-4 Wide Grip Pullups + 5 Chinups x5
-:15 Ring Supports x8
-20 Hollow Rocks + 20 Supermans x4

Metabolic Conditioning:
150m Row Sprints x 15, 1:30 rest between sprints:

Fastest: 28.3
Slowest: 29.3

Kept pace under 1:40 for the entirety of all sprints.

Thursday 11.29.12

Strength:
Overhead Squat:
-135x3
-145x3
-150x3
-160x1
-170x0
-165x1
-170x1

Oly Comp later that day:

Split Snatch:
-165x1
-175x1 (PR)
-180x0

Clean and Jerk:
-205x1
-215x1 (Tied PR)
-225x0

Conditioning:
"Annie":
50-40-30-20-10:
-Double Unders
-Situps

5:52 (PR by 5 seconds).

Tuesday 2.14.12

Warmup:
-Back Squat: 105x4, 135x3, 170x2
-Bench Press: 75x4, 95x3, 120x2

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Back Squats: Training Max - 304
 -205x5, 230x5, 259x7
Bench Press: Training Max - 213
-140x5, 160x5, 182x7

Conditioning:
5 minute AMRAP:
165# Clean and Jerks
14 Rounds + 1 Clean.

(During the CF Games last year, I got 16+1.  I don't know if it was coming off of night shifts, or the heavy lifting before, or mentally I just wasn't there...but I'm stronger and more conditioned that at this point last year and I certainly should have done better.)

Sunday 11.27.11

Warmup:
-Burgener Warmup
-3 Position Snatches with 45#,75#

SWOD:
-Snatch: 95x2, 102x2, 108x1, 115x1, 108x1, 115x1
-Clean and Jerk: 147x2, 158x2, 168x1, 179x1, 168x1, 179x1
-Front Squats: 2x8@179#, 7,7,6 @ 207#
-Snatch Shrugs: 5x8 @ 156#
-Strict Knees to Elbows: 3x10
-Back Extensions: 15, 12, 10

Metcon:
I ran out of time.  The SWOD portion of the workout took me nearly 90 minutes.  I will work in a metcon on my "off day" tomorrow to make up for it.

Saturday 10.15.11

Warmup:
Literally 6 pushups, 20 Double-Unders, putting on my lifting shoes, taping my wrists pink for "Barbells for Boobs", and 1 practice C&J.




WOD:
"Grace"
-30 Clean and Jerks @ 135#
3:10 (PR)

I had no intentions of doing this WOD whatsoever.  I came in today completely beat up, ate McDonald's for breakfast, didn't warmup at all, and managed to PR by almost 2 minutes.  I guess all the training coming into today is to thank for it, because I certainly didn't prepare properly today.  Glad we had a "coaches heat" to inspire me to join in our awesome event!