Tuesday May 6, 2014 (BACK SQUAT 1RM, Lots of Cleans and abs)

SWOD:

Spend 20 min finding your:
Back Squat 1RM

Mine was 150#

WOD:

Clean Up those Abs!

15 min AMRAP

5 Power Cleans @ 135/95#
10 V-Ups
5 Hang Cleans @ 135/95#
20 Sit-Ups
5 Full Cleans @ 135/95#
10 V-Ups

I did this at 85#. I should have done 95 and probably could have. I worked extra hard on my Full Cleans, because I have struggled with those and got really comfortable with them. I did 3 full rounds and 17 reps. 

a LOT behind, a little catch up: Monday May 5,2014 (Mile Run, power snatches)

WOD #1:
1 mile Run (Going for a PR!)
My run took me 10:17. Definitely not the best time in the world, but better than I expected. 

WOD #2:
4 Rounds for Time
10 Power Snatches @ 115/75# (I did the first round and a half at RX weight, then dropped to 65#)
15 Toes 2 Bar
20 Wall Balls @ 20/14#

This took me 19:27. It took a long time but I did true toes 2 bar, so I'll take it. 

Thursday March 13 - C&J, Bear Complex, HSPU, Weighted situps, Pistols

SWOD:
10 min EMOM
2 Clean and Jerk @ 80%
After 5 minutes the weight increases to 85%
WOD:
Buy-In:
5 Bear Complex @ 135/95#
then…
8 HSPU
12 weighted sit-ups @ 35/25#
16 Pistols
then…
Buy-Out:
5 Bear Complex @ 135/95#

I did my first bear complex at 95, but it was ugly and bad form, so I dropped to 75 for the remaining 9.
I did my HSPU on the box...used the 25# for situps and had to use box assist for the pistols. It took me 18:50. I was really not pleased with this time, the pistols killed me and dropping weight in the beginning took a lot of time off too. All in all I need to work on pistols for sure and hand stand pushups.

Wednesday March 12 - Power Snatch, Ring Dips, Box Jumps

SWOD:
Spend 20 min working on your Muscle-Up Technique.
We could be preparing for something…

I really need to work on pull ups more than muscle-ups :) Plus muscle ups terrify  me. I need to work on my fear of being up that high. Also on my fear of being upside down (ie. handstand pushups)

WOD:
For Time:
21-15-9
Power Snatch 75/55#
Ring Dips
Box Jumps 24/20″

I did the actual 55# and 20" box, but was unable to do ring dips without a band (I used a red and black). I finished in 10:27.

Tuesday March 11 - Back Squat, KB Swings, HR PU, DUs

SWOD:
Back Squat (Heavy!)
Warm-Up Reps
1×10 @ 65% (90#)
1×8 @ 70% (100#)
Heavy Reps
10×2 @ 85% (120#)
10×1 @ 95% (130#)

WOD:
17′ min AMRAP of…
8 KB Swings (35#)
20 Double Unders (Singles = 3 to 1) (I did actual DUs)
8 Hand Release Burpees
20 Double Unders

My max back squat is 140# so this is the number I used when finding my percentages...This was a LOT of squats!

I got 4 full rounds plus 15 reps. This I was pretty pleased with. I stopped a few times to watch Kiffer attempting muscle ups, which slowed me down plus I did real double unders even though I could have gotten through way more if I had just done the 60 singles.

Monday March 10 - Split Jerk, Hang Squat Clean, Toes 2 Bar

SWOD:
Split Jerk (from rack)
1×10 @ 60% (65#)
1×8 @ 70% (80#)
2×5 @ 80% (90#)
3×2 @ 90% (105#)
My max clean and jerk is 115, so I used this number to find my percentages.

WOD: 
For Time:
Buy-In:
800m Run
then…
15, 12, 9, 6, 3
Hang Squat Clean 115/75# (I did 65#)
Toes 2 Bar
Buy-Out:
800m Run

This sucked. I have shin splints something terrible from doing so many double unders during 14.1..so my run was very slow. It took me 24:04 to finish...I did do actual toes 2 bar, though.

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

The women weight was 65#. I was only able to get 10 reps, because I couldn't do chest to bar pull ups (In fact I can't do regular pull ups lol) I did manage to get 2 pull ups, but they weren't C2B.
If I were able to do those I could have probably gotten at least to the second round b/c the 65# OHS wasn't terrible. I finished my first 10 in 45 seconds. and I kind of took my time because I knew I wouldn't be able to go any farther.