Warmup - 500m row (light) and a few hang power cleans/hspu
WOD: Hang Power Cleans 115# 12, 10, 8, 6, 4, 2
HSPU 2, 4, 6, 8, 10, 12
Time: 11:01
Been going consistent lately and feeling good. Cleans have been feeling great as of late also. HSPU were harder than expected after HPC. Back at it tomorrow!
Monday, December 19, 2011
Monday, September 26, 2011
The Lark
Garage Games Workout
Warmup: 400 m run, Power snatches @ 45#, 95#, 135#
WOD 1: 3 RFT
16 Power cleans 155#
600m run
Time: 14:28
WOD 2: Wrestling Practice
Warmup: 400 m run, Power snatches @ 45#, 95#, 135#
WOD 1: 3 RFT
16 Power cleans 155#
600m run
Time: 14:28
WOD 2: Wrestling Practice
Thursday, September 22, 2011
Front Squat
Warmup: DU's, prayer stretch, light front squats
WOD: Front Squat
135x5
165x5
185x5
185x5
185x5
185x8
Most reps gotten at 185 so far, tried keeping chest vertical more...felt good
WOD 2: Wrestling Practice
Doggin on fools...as usual
WOD: Front Squat
135x5
165x5
185x5
185x5
185x5
185x8
Most reps gotten at 185 so far, tried keeping chest vertical more...felt good
WOD 2: Wrestling Practice
Doggin on fools...as usual
Saturday, September 17, 2011
Fight gone bad
Warmup: wod movements
WOD: fight gone bad
1 min each station with 1 min rest in between rounds
Wall balls
Row for cals
Sdhp 75#
box jumps 20"
push press 75#
Time: 288 reps
WOD: fight gone bad
1 min each station with 1 min rest in between rounds
Wall balls
Row for cals
Sdhp 75#
box jumps 20"
push press 75#
Time: 288 reps
Tuesday, September 13, 2011
Snatch Balance
Warmup: Burgener Warmup, figure 8's and dislocates, lighter snatch balances
WOD 1: Snatch Balance
95x1
115x1
135xf
135x1*
135xf
135x1*
*New PR. Weight felt good overhead, felt fine getting to depth. Caught first one at 135 a little high and bar traveled forward and lost it. Second attempt much better.
Practiced double unders for 10 mins
WOD 2: Wrestling practice
Doggin on fools
WOD 1: Snatch Balance
95x1
115x1
135xf
135x1*
135xf
135x1*
*New PR. Weight felt good overhead, felt fine getting to depth. Caught first one at 135 a little high and bar traveled forward and lost it. Second attempt much better.
Practiced double unders for 10 mins
WOD 2: Wrestling practice
Doggin on fools
Saturday, September 3, 2011
Grace Practice run Sat
Warmup: Shoulder and hip mobility, Clean and jerks w/ bar, then 95#, then few reps at 145#
WOD 1: Grace
30 Clean and Jerks for time
Time: 5:53*
*pr because never done it before
DID ON SUNDAY WITH BP, JORDAN, AND TROY AND GOT 3:58*
Much better time second time around.
WOD 1: Grace
30 Clean and Jerks for time
Time: 5:53*
*pr because never done it before
DID ON SUNDAY WITH BP, JORDAN, AND TROY AND GOT 3:58*
Much better time second time around.
Thursday, September 1, 2011
Thursday
Warmup: Light bench, no stretching
WOD 1: Bench
185x4
165x5
165x5
165x6
165x6
WOD 2: Wrestling practice
Doggin on fools
Gymken
WOD 1: Killer couplet 1 rope climb 20 burpees 2 rope climbs 15 burpees 3 rope climbs 10 burpees 4 rope climbs 5 burpees Time: 4:59 WOD 2: 3 RFT 10 pbar pop up dips 30 count handstand hold 15 air squats Time 7:06 Shoulders were smoked on dips, need to work on low back and core strength more...
WOD 1: Bench
185x4
165x5
165x5
165x6
165x6
WOD 2: Wrestling practice
Doggin on fools
Gymken
WOD 1: Killer couplet 1 rope climb 20 burpees 2 rope climbs 15 burpees 3 rope climbs 10 burpees 4 rope climbs 5 burpees Time: 4:59 WOD 2: 3 RFT 10 pbar pop up dips 30 count handstand hold 15 air squats Time 7:06 Shoulders were smoked on dips, need to work on low back and core strength more...
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