Yesterday's training

part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

rest 6+ hours

part 2:

4 touch and go heavy power clean

10 burpees AFAP

rest 4 min x 6-9 sets @ 100%

Part 1: 

A: Built to 155#x3

B: Did w/ part 2 @ 185#x3

C: 115x3,125x2,135x3,145#x2 (ties 1RM)

D1: around 3 minutes

D2: subbed 100 situps about 2 min

Part 2:

started with 135# @ 34".  Ended with 180# @ 34"

Clean - build heavy Hit 210# new PR

Tester 2/12

Tester WOD:
5 Muscle UPs
10 HSPU
15 C & J @155# (scaled to 135#)
25 WB (subbed 25 thrusters)
30 burpee pullups
35 cals on rower
time: 10:30.
Sleep was off last night but got after it the best I could today.  Jerks felt heavy and well, burpees in general are a huge pain in the ass.

Post WOD Fuel:
50g P/105g C (2 bananas, 1 sweet potato w/ 2 tsp honey, 1 apple)

Beast Mode...

ON!


Yesterday's WOD:
AM: 1 min 90%:1 min 50% airdyne x 15 sets.  
- Average Cals: 25, total cals 497 (pissed I didn't hit 500)
PM: Squat 245x5,255x3, 270x5 (hi bar, ass to ankles)
Muscle snatch @ 85# 3x3
Snatch Pulls @ 155# 3x3
For Time:
5 squat snatch @ 80#
20 DU
4 SS
20 DU
3 SS
20 DU
2
20 DU
1
Time: 3:50s ish.  Double unders have really been off lately.  need to work on 'em some more.  


Today's WOD
Beast mode was on!
AM: 
De load wendler: 
Deadlift @225#x3x5 off of 4" platform. 
Bench @ 135# 3x5


PM:
Clean - build to 200#.  PR by 10#


4 Muscle ups on minute for 6 min
build to tough 10 KB snatch/arm.  
10 PU on minute for 10 min
AMRAP DU in 40 sec, rest 2 min x 5


MU were ok, shoulder iffy for some reason.  
Built to 2pood x6/arm, hand was tearing so called it
Pullups good and easy
DU were a !@##$@ disaster.  ranged from 27-61.  Just Couldn't string them together.


+ OHS @135# x 10 reps


In honor of the Packers winning the Super Bowl (and the fact Lombardi is the man) we'll end fittingly with one of his quotes:


"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious." - Vince Lombardi

OPT Tester

10 minute capacity test

4 min row - max calories
3 min max pullups
2 min max BW squat
1 min Push Press/Jerk

Score: 197 (82+70+30+15)
BW @ 170#, PP/Jrk @ 115#, not 135# as Rx'd due to that being 75% of max, not desired output

Overall, felt like I killed it today.  Surprised myself with pullups and squats. Thanks Coach Erin for pushing me through it!

Post WOD Fuel: 60g P/100g C

"Everyone has a talent.  What is rare is the courage to nurture it in solitude and to follow the talent to the dark places where it leads."

Erica Jong

Deadlifts and Paleo Mlik

WOD:
Warmup 5 min on Airdyne about 80 cals
Deadlift @325x5, 345x3, 365x7
B: Bench 3x3 rest 90 sec @ 165# (moderate effort)
C: Bench 3x3 rest 3 min @ 185#x2,190# (tough effort)
D: Muscle up into 5 ring dips x 5 sets, rest 1 min.  complete
"Cool Down" on airdyne 5 min, 106 cals

Nik

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.
- Henry David Thoreau

Blizzards are awesome!

Blizzard is now over!  Turned out to be a beautiful day...interesting thought there.

OPT WOD
8 sets:
4 heavy clean and jerk, touch and go
6 burpees
8 CTB chin ups

115#-155# C&J, ranged from 47 seconds to 59 seconds.
+
Got dragged into an AMRAP 20 min of 5 hang snatch @65#, 10 Box Jumps, 15 Chin ups (more chin ups...)
Didn't count rounds as didn't do it Rx'd.  Just worked the snatch and box jumps, chin ups ranged from jumping to single strict (hands were destroyed)

Post Wod fuel:
50g P/100g C


"Once you have determined what you want, you have made the most important decision of your life.  You have to know what you want in order to attain it."
- Douglas Lurtan

Snatches..

...I amuse myself

AM WOD:
Build to heavy 1 snatch
@ 115# from hang with metal plates
+
5 rounds for time of:
10 hang snatch @ 75#
10 box jumps 24"
10 WB (subbed thrusters)
15 Double Unders
Time: 8:16.  Snatch was a power of will and strength.  Ugliest form ever

PM:
5 min warmup on airdyne 102 cal
Press @ 115x5,120x3,130x6
5 sets of:
20 DU, rest 20 sec; 3 Wall walks rest 20 sec
Beat blizzard home

Post WOD fuel:
AM: 40g P/105g C
PM: 40g P/80g C

Nik

"If you want something, go get it.  Period."