Thursday 12.15.11

Warmup:
-Back Squats: Empty Bar x 6, 135x6, 185x6

SWOD:
-Back Squats: 5x6 @ 75% 1RM (237#)

Metcon:
10:00 AMRAP of:
-20m Bear Crawl
-5 Tire Flips (#4 Tire)
-10 Strict Burpees (6-point with one foot vertical jump to terminate each rep)
4 Rounds + 20m Bear Crawl

Today was supposed to be my heaviest olympic lifting day of the week, but I woke up feeling like I had been hit by a truck.  It took all my energy to drag myself in.  I should have taken the day off, but with the prospect of 4 days off ahead of me, I couldn't stand to take a rest day heading into it.  So take the results (and the workload) for what they are.

Wednesday 12.14.11

Warmup:
-Bench Press: 45x10, 135x5, 165x3
-Deadlift: 45x10 (stiff-legged), 135x3, 225x3
-Power Clean: 45x5

WOD:
"Linda" aka "3 Bars of Death":
10-9-8-7-6-5-4-3-2-1 of:
-Bodyweight Bench Press (180#)
-1.5x Bodyweight Deadlift (275#)
-3/4 Bodyweight Power Clean (135#)
24:38

I haven't done a metcon over 10 minutes in quite a while, and I was feeling the need to work a little longer today.  So I decided to combine my strength work and conditioning into one...BAD DECISION.  This WOD seriously crushed me. I'm borderline disabled at this point.  One more day until my 4 days off....

Tuesday 12.13.11

Warmup:
-Burgener Warmup
-3 Position Snatch w/ Empty Bar
-3 Position Snatch @ 75#

SWOD:
-3 Position Snatch + 2 Snatch Shrugs @ 102#, 2 cycles (rest between each cycle), 3 Cycles @ 108# (rest between each)
-3 Position Clean @ 175#, 2 cycles (rest between), 3 Cycles @ 188# (rest between)
-Box Jumps: 3x5 @ 42"
-Chinups: 3x10 @ 5#

Metcon:
10:00 AMRAP:
-15 Power Snatches @ 75#
-30 DU
6 Rounds + 1 Snatch

Monday 12.12.11

Warmup:
-Chasing my daughter around The Compound for about 10 minutes
-Strict Press 45x5, 75x5

SWOD:
-Strict Press (Working weight = 135): 88x5, 102x5, 115xMax Reps (6)

Metcon:
10 Minute AMRAP of:
-5 Strict Pullups
-7 Push Press @ 65% Bodyweight (120#)
-9 Toes to Bar
6 Rounds + 3 Strict Pullups.

Whether it was the late night workout in the extreme cold, the five days off, or chasing my daughter around during the WOD, I just didn't have it tonight (did that cover all my excuses?).  Heavy Olympic lifting day tomorrow.  Let's hope that turns out better than today did.

Tuesday 12.6.11

Warmup:
-Burgener Warmup w/ Empty Bar
-Clean Complex (Power Clean, Hang Squat Clean, Squat Clean): 135#, 165#
-Rack Jerks: Empty Bar x3, 95x3, 135x3

SWOD:
-Clean Complex: 188x2, 200x3
-Rack Jerks: 2x3 @ 158, 3x3 @ 168
-Clean Pulls: 2x3 @ 238, 3x3 @ 250
-Box Jumps: 3x5 @ 44"

Metcon:
10:00 AMRAP of:
-4 Power Cleans @ 175#
-8 Pushups
-12 Situps
10 Rounds

Monday 12.5.11

Warmup:
Bench Press: Empty Barx10, 115x5, 135x5

SWOD:
Bench Press: 150x5, 170x5, 190xMax Reps (5)
Ring Dips: 3x10 @ bodyweight

Metcon:
10:00 AMRAP of:
-10 Plyo Pushups
-40 yard shuttle sprint
10 rounds + 5 pushups

Sunday 12.4.11

Warmup:
-Static Shoulder Stretching
-Burgener Warmup w/ PVC
-3 Position Snatch: Empty Bar, 75#

SWOD:
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 95#, 3 @ 102# (rest between each rep), 95#
-Snatch Balance: 2x3 @ 81#, 3x3 @ 88# (working on quick transition under the bar, balance, etc, so low weight)
-Back Squat: 5x3 @ 252#
-Clean Shrugs: 5x5 @ 300#
-Back Extensions: 15, 12, 10
-Knees to Elbows: 10,10,10
-Chins: 10,10,10

WOD:
"1/2 Tabata Fight Gone Bad" - 4 intervals of 20 seconds work, 10 seconds rep for each movement (10:00 total):
-Wall Balls, 20#
-SDHP's, 75#
-Box Jumps, 20"
-Push Press, 75#
-Row, for Calories

209 Reps.

My new work schedule is 4 days on, 4 days off, so you'll see some gaps in my posting.  I felt really fresh today coming off 4 rest days.  We'll see how I feel after my 4th straight day of heavy lifting...