A. Power Clean – 3 singles @ 75% of 1 RM x 6 sets – rest 90 seconds *elbows around B. Good morning; 3 x 8-10, rest 60 seconds C. PUsh Press; 5.4.3.2.1, rest 2 minutes + 15 sec. aD sprint @ max effort rest 3 minutes x 10 RESULTS: A. 225#. Felt Solid B. […]
A. Snatch – 3 reps @ 65% x 10 sets – rest 60 seconds B. Front rack bulgarian split squat; 3 x 8-10/leg + 20 minute EmOm odd = 20 sec. am rap muscle up even = 15 cal on rower RESULTS: A. 130# B. 185-205-205 C. Done (MUs 6-5-3-3-2-3-3-4-2-3) *Harder than I thought it […]
A.1 single leg DL; 3 x 5/side, rest 60 seconds A.2 Single leg bulgarian split squat (light weight); 3 x 6/side, rest 60 seconds B. Reverse hyper; 3 x 6-8, rest 60 seconds + 5K row TT + plank hold – 60 seconds hold, 60 sec. rest x 3 RESULTS: A1. 135# A2. 135# 5k […]
“Fight Gone Bad” RESULTS: 146/131/122=399. That was my first time doing that WOD. I just don’t think I gave it an honest effort. My third round was rough mentally.
A. Snatch balance – work up to a tough single B. Clean – start @ 155# and build by 20# every 90 seconds until max + 15/12/9/6/3 hang squat clean @ 135 HSPU + TGU work – 6/h RESULTS: A. 205#. Felt almost easy. Failed miserably at 215#. B. Got 275#…failed at 295#…rested a few […]
A. DB single leg DL @ 6 x 4-5/leg, rest 60 seconds bt. legs B. Power clean x 1 + split jerk x 3 – build up to tough set in complex + For time 750m row 20 clean and jerks @ 135 20 muscle ups 20 burpee box jumps @ 30″ + reverse hyper; […]
A. snatch – work up to a tough single + 21/15/9 thruster @ 95# pull up RESULTS: A. 185#. Getting more consistent at this weight. B. 2:23.
I was at the OPT Mixed Modal Seminar in DC. I did the workout programmed for Friday on Saturday. A. CG single leg RDL, 5 x 5 @ 22X1, rest 60 seconds bt. legs B. Power clean – work up to a tough triple TnG + 7 minute amrap 4 power cleans @ 155 24 […]
A. Snatch balance; 2 reps x 10 sets, rest 60 seconds B. Snatch – from pause @ knee (halting snatch grip DL to knee w/ 2 sec. pause) then go; build to tough single. C. OHS @ 22X1; 2 reps x 4 sets, rest 90 seconds D. Weighted pull up; 5 reps x 5 sets, […]
A. Single leg DB DL, 4 x 5/side, rest 45 seconds bt. legs B. Power clean @ 83-85% of 1 RM; 4 reps (singles) x 5 sets, rest 2 minutes + 3 push jerks @ 82-87% of 1RM 10 burpee box jumps @ 24″ 20 sec. on AD AFAP rest 5 minutes x 6 sets […]
