WOD 11/06/08

Front Squat: 1 x 100 kg (90%)
Rack jerk: 3 x 3 @ 70 kg (70%)
Snatch + Power Snatch: 3 x 115 lbs (60%)
OHS: 1 x 2 @155 lbs (85%)

Metcon: 3 rounds
300M row
10 pull ups

2 min rest

3 x 10-28" box jumps

WOD 11/02/08

Handstands x 5

Front Squats:
134 x 5
204 x 5
214 x 5
224 x 5
234 x 3
244 x 2
254 x 3 PR
264 fail

Handstands x 5 (lower in planche)

Abs:
Windshield wipers 3 x 10
Russian twist x 10 + 1 slam ball sit up + 5 GHD sit ups x 3

WOD 11/01/08

Snatch: 40, 40, 45, 50, 55, 60, 70, 75, 80x, 80x, 80x, 80, 82.5x, 82.5x

C&J: 60, 60, 65, 70, 75, 80, 85, 90x, 90

WOD10/26/08

Clean Pulls

WOD 10/16/08

Snatch 3 x 2 -- 40 kg
Hang snatch 3 x 2 -- 40 kg
Hang snatch 3 x 2 -- 40 kg (from rack)

Snatch x 2 -- 40, 45, 50
x 1 -- 55, 60, 60

Snatch DL x 3 -- 60, 65, 70, 80, 85

Abs: 3 x 10 toes to bar
3 x 10 GHD circles (20#)

WOD 10/9/08

Snatch: 4 x 2 (40/45 kg)
2 hang + 2 floor x 4 (40 kg)
FS x 5 (40, 40, 50, 60, 65, 70, 75, 80)

WOD 10/7/08

Clean pulls 2 x 3: 60 kg
Clean & Jerk x 2: 60, 65, 70, 60

Abs: 5 x 5 L holds (1 sec)
3 x 10 toes to bar

10 Min handstands to split planche

WOD 9/7

I failed on my 80 kg snatch attempts again this week, but I hit four big PR milestones.  We worked out with some really stout guys from OBX Lifting and both were in their mid- to late-forties, warming up on 110 snatches.  It gave me massive hope to compete at an elite level in a couple years.  They gave a lot of free feedback, to the point you realize just how little you know among experienced lifters.

Our little band of weightlifters is growing into a real lifting club.  We built two free-standing platforms and we have the 5 already at Potomac CF.  Good friggin' times.

WOD:
C&J, heavy single -- 50 x 2 x 2, 60, 70, 75, 80, 85, 90, 95 PR
Front squat, heavy single -- 70 x 2 from clean, 90 x 3, 95, 100, 110 PR

Abs: alternating
3 x 15 GHD situps
3 x 15 knees to elbows

WOD 9/6

WOD:

Tall snatch + mid-hang snatch - 1 + 2 x 4 -- 40 kg
Overhead Squat, heavy singles -- 50, 60, 70, 75, 80 x 2 PR

Snatch -- 40, 50, 60, 65, 70x, 75, 80x, 80x, 80x, 80x, 70

WOD 9/2/08

Warm up:
10 OHS
750M Row
Alligator walk

WOD:
Back squat (87%) 2 x 5 @ 285 lbs
Snatch DL (118%) 2 x 3 @ 95 kg
Snatch Pull (118%) 1 x 3 @ 95 kg
Push Press (85%) 3 x 5 @ 67.5 kg (from power clean)
Pull ups 3 x 10 with 20 lbs vest
GHD Situp 3 x 10 with 4 kg med ball overhead
Side bends 3 x 10 @ 24 kg

WOD 8/31/08

Warm up:
750M row, alligator walk, side lunges, kicks (side, front), squat stretch, wrist and elbow circles, scorpions
2 x 40 kg snatch

WOD 1: 1RM snatch
50, 60, 65x, 65, 70x, 70x, 70, 75, 40, 40, 80x (4)

Abs: 15 KTE, 2 x 10 TTB

The last attempt was my closest. I caught it easy and dumped on the OHS.  F!  I have to cap my 1RM attempts at 7-10.  16 snatches is getting ridiculous.

WOD 8/30/08

3 Position Snatch: 50 kg, 1 extra full snatch for dropping
Snatch Balance: heavy single to 1 x 2 (50, 55 pressed out, 55, 60, 65, 60 60)

Rower intervals: 250 sprint to 150 recover.  Rounds for 7 minutes (3.5)

Abs:
2 x 15M caterpillar walk
1 x 10 knees to elbows
1 x 10 toes to bar

Tomorrow, heavy singles day. Going for 80 kg.

WOD 8/28/08

Warm up:
Light KB swings
40kg clean pulls 2 x 2
40 kg clean & jerk 2 x 2
40 kg sotts press 1 x 3

WOD 1:
Front squat: 3 x 5 (77.5 kg) (77%)
Snatch pull: 3 x 3 (80 kg) (103%)
Rack jerk: 1 x 3 (85%)

WOD 2: For time

20 KB swing (24 kg)
10 24" box jumps
15 KB swings
5 Box jumps
500M Row
5 Box jumps
15 KB swings
10 Box jumps
20 KB swings

Time: 7:40

WOD 8/26/08

Forgot my shoes tonight. Interesting lifting in bare feet. It was a good exercise in stability though.

Warm up: 2 x 29 kg snatch
Hang snatch: (heavy singles) 38, 40, 45, 50, 55, 60x
Muscle snatch: (heavy singles) 50, 55, 60, 65, 60, 60
Power clean + jerk + 2 push press at 60 (75% - 4 rounds)

Metcon: (3 rounds)
10 (75 lb sandbag shoulder cleans + 2 lunges) - Rx is 50% BW
20 Pull ups (did all unbroken)

Time: 7:15

WOD 8/26/08

Muscle snatch - heavy single
Power clean + push press - 75% PC x 2 x 3

WOD 2: 3 rounds for time
10 (1 sand back shoulder clean + 2 lunges) - 50% bodyweight
20 pull ups

Time: tbd

WOD 8/24/08

Warm-up:
Row 200M, reverse wrist curls (5# KB... what?), 2 x 40 kg clean pulls

WOD:
C&J Doubles 40 kg, 46.8, 60, 65
Clean singles - jerk doubles 70, 70, 60

Clean + 5 FS - 60 kg x 5

Clean pulls x 4 @ 70, 75
Snatch pulls x 4 @ 85, 80, 95

100 Ab mat sit ups

- - - -

Sick! http://strengthmill.com/viewvideo/1506/One_Arm_pullup_to_one_arm_muscleup_to_one_arm_pres/

WOD 08/23/08

Heavy snatch: 40, 40, 60, 60, 65, 70x, 70, 75, 80x, 80x, 80x
Snatch pulls: 80, 90, 80

GHD Situps: 3 x 20
Piked knees to elbow: 3 x 10

I was close on 80 kg.  I feel like that's going to fall next Saturday.

WOD 08/21/08

Warm up:
FS 5 x 45, 95, 135

WOD 1: 5 sets each
FS 5 x 145
Drop Snatch: 5 x 45, 45, 45, 65, 65

C&J doubles (29kg, 29, 40, 40, 60, 60, 65)

WOD 2: 3 rounds for time
25 pull ups
20 knees to elbows
10 Zercher sandbag cleans (40#)

Time: 15:44 (s-l-o-w)

WOD 08/19/08

Warm-up:
10 KB swings (12kg)
10 1-hand KB swings (each)
DL: 11 x 5 (111 lbs)

WOD: 1-1-1-1-1-1-1-1-1

(201-271-291-316-341-361-381x-371-381x)

Abs: GHD Situps
15, 15, 20, 10

WOD 08/17/08

Snatch: 40kg, 40, 40, 44.5, 44.5, 49, 49
Snatch pulls: 3 x 2 @ 92.26kg

Caterpillar crawl
3 x 10 GHD Sit ups
Caterpillar crawl