WOD 06/29/08

Warm-up: 3 rounds
100 jump rope
10 OHS
10 Pu
10 PU (skipped last)

Tabata 100# Thrusters
8-6-4-3-3-3-3-2

4 min rest

OH Press: 3RM (2 min rest)
95-105-115-130x

Max PU: 3 rounds (90 sec rest)
25-15-15

Oblique twist: 1 round
65#

This is cool and has climbing application if you do light weight for rounds. Put 20# (one side only) on a 45 bar and shove it into a stable corner. The swivel/pivot with straight arms and one bent knee to each side--sorta like a golf swing.

WOD 6/29/08

Warm-up: 3 rounds
3 TGU (12kg)
15 Squats

WOD 1: 7 rounds
7 C&J (65 lbs)
7 Ring pullups
7 Burpees

(last two rounds were 5 x 95/135)

WOD 2: 10 rounds
50 Jump rope
DB Rows (10/20)

5x5 Ab rollers

WOD 6/28/08

Warm-up: 10 OHS, 10 JPU, 5 min row for distance (1025M)

WOD:
Box squats -- 135, 195, 215, 225, 235, 285x
Fran (21-15 only) -- Time: 5:03

WOD 6/26/08

Thursday WOD: 1 RM
Snatch: 95, 120, 135, 150xxx, 150 (PR), 155x -- previous PR 140
C&J: 150, 170 (PR) -- previous PR 165

WOD 06/24/08

Tuesday WOD: CNS rest day

Snatch, 95, 12 x 1, 20 seconds rest -- no failures in 12
Good mornings, 2x10, 2 min rest, light rest
External shoulder rotation work, 2x10, 10#

WOD 6/21/08

AM
Snatch Deadlift: (3 min)
3 reps: 95, 95, 115, 125, 135, 155, 175, 225
2 reps: 245
1 rep: 240

Snatch High Pull: 2 x 5 (150) (3 min)

OHS: (3 min)
6 reps: 135, 145
5 reps: 150

Glute hamstring raises: 2 x 10 (12# med ball)

Strict Pull-ups: 2 x 10, 1 x 7

Dips: 1 x 10

PM
Snatch: 1 rep
50kg, 50, 60, 60, 60, 65x

Clean and Jerk: 1 rep
60,60, 60

Ab wheel: 3 x 10
Rotator cuff exercise: 1 x 12, 1 x 10

WOD 06/19/08

Warm-up: 95# snatch

Snatch: 1 x 135 (with chains) -- 15 sec added with each failure except first (1 min added). 4 failures to reach goal of 15 completed snatches.

OHS: 3 x 145 (dumped on 4)

Front Squat: 3 x 225 (dumped on 4)

WOD 06-17-08

Snatch: 75 x 10, 95 x 4, 125 x 1 (30 sec rest)
Dimmel Deadlift: 135 x 10, 185 x 10 (3 min rest)

Pre-train for 1 x 135 snatch: successful

Knees to elbows: 1 x 7, 1 x 8 (20# ankle weights) (2 min rest)

Depth jumps: 1 x 10 (1 min rest)

WOD 6/14/08

AM

Pin squat: (3 reps) 135, 205, 275, 325, 405, (1 rep) 435x, 435x, 435
Snatch Pulls: 95 x 5, 135 x 5, 145 x 5, 150 x 6
OHS: 135 x 5, 145 x 2, 145 x 6
Depth Jumps: 10 reps

PM

Snatch: 65 x 5, 95 x 2
Clean: 95 x 5 (couple jerks)

WOD 6/12/08

I had my best day of O-lifting since I started training. My goal for the July 26 comp is 165 (body weight).

Snatch 1 RM: 95-120-125-135-140-145x-145x (previous PR 115)

Timed Snatch (at 125 w/ 30 sec rest): 1x-1-1-1-1-1-1-1-1-1-1-1-1

Front Squat: 125 x 5, 185 x 12 (drive at the bottom for explosive power)

OHS (from top position only): 95 x 6, 120 x 6, 135 x 8

1 Muscle up (1 attempt for fun)

WOD 6/10/08

Snatch: 15 x 1 (65# w/ strict 30 sec rest)
Good mornings: 10 x 4 (130# w/ 3 min rest)
Max jump height test: 103"
Knees to elbows: 32 (max 2 min test)

1-6 with a rock star diving catch. I hit the ball hard 3 times but right to the outfielders' gloves. They played me perfectly.

WOD 06/07/08

AM
Deadlift: warm-up - 95 x 3, 185 x 1
Sets of 3 - 235, 255 275, 290, 305, 315,
Set of 1 - 325, 342.5, 350 (all PRs)

Snatch pull: sets of 3
95, 120, 120, 120, 120

Dynamic glue raises: 8# wall ball
8, 6, 6

PM
Tall snatch: 5x (45, 65, 65)
Drop snatch: 5x (65, 85)
Snatch: 4 reps (95, 95) - failed on all but 1 each
OHS: 1 rep (135, 95)
Ab wheel: 5 x 7

WOD 6/05/08

Snatch: 15 x 6 with 30 sec rest at 105# + 20# chains on each side
(each failure adds 15 sec to rest) The goal is to ultimately do 15 x 6 with only 30 sec rest and no failures.

Final rest needed 1:30 between sets. 20 total attempts. Only complete snatches count.

Front Squat: 6 reps or failure (goal - explosive movement upward)
105-125-145-165-195-215x (fail on 3rd rep)

Push jerk: x 3
135-155-170-170x (2 reps)
170 PR

Dimmel Deadlift: 1 x 10 @ 135#

Spinal Decompression: 2 x Scorpion stretch, twist on pull-up bar

WOD 6/3/08

Started my oly lifting training this week, which means less met-con, more foundation to strength building.

Comp on July 26 in York, PA.

WOD:
Hang clean: 10 x 3 at 95# -- dynamic movement as quickly as possible. 1 min rest.
Overhead Squats: 2 x 7 at 115, 135
Good mornings: 4 x 8 at 150. 2 min rest.

July 12-13 Certification

I signed up for the Level 1 certification in Virgina Beach. No refund policy. I'm committed now.

Mens Softball

Went 0-5 with two really good swings to deep center field. They were caught but at least I got two good strokes.

WOD 6/1/08

WOD:

Deadlift
5-5-3-3-3 (135, 155, 175, 205, 240)

Met-con
5 rounds for time

100 Jump rope
10 Clapping push-ups
10 DB snatches (40#)

Time: 16:20