9/16/2014

5x 
a1) power clean 1.1.1 (10 seconds b/t each)
a2) hollow hold - 20 seconds

155,165,175,155
just did 4 rounds.  175 was sloppy (legs spread too far out) so I dropped to 155.

conditioning:
AMRAP 4 minutes (4 rounds + 7 pull ups)
10 70# kb swings
10 pull ups
rest 4 minutes
AMRAP(4 rounds + 2 box jumps)
10 24" box jumps
10 HR push ups


at home in the evening, I did "Green Sally Up" squats with 75#

8/25

deadlift 6-8  30X1  x3
225x8, 255x7, 285x6

ring push ups AMRAP x3 (toes on 45# plate/concrete ledge @ NB)
25,14,12

conditioning 3 rounds - 15:39
8 135# power cleans
10 ctb pull ups
400m run

Part 1: four movements make up one rep...
1)Deadlift from floor to knees,return bar to floor
2)deadlift from floor to hip, return bar to knee height
3)high pull from knee height to full extension, return bar to floor
4)power clean
Perform 3 reps per set

Work up to heaviest set of 3 reps possible

Part 2:
7 minutes of AMRAP double burpees (2 squats, 2 kickbacks, 2push ups, 2 tucks, 2 jumps)
 
Did WOD at lunch...did Part 2 first to serve as warm up. I got 10 of the double burpees done, then scrapped that part of the WOD. They were very slow going and I had a few re-dos after I'd start out doing a regular burpee, then have to re-start to ...get the double squat in. Not sure if I just wasn't mentally with it or if the movement should just be thrown out of the arsenal. Other WODstars, what say ye?


Part 1: 95,125,145,165 (failed on final power clean at 165, then reset and got it)

AMRAP 20

Johnson...scaled to:
9 225# deadlift
8 muscle ups
9 135# power cleans

3 full rounds, plus deadlifts and 3 muscle ups, 3 more assisted, and 2 failed

3rd round of muscle ups...had a toe push on 2 of the makes plus failed on other 2 trys (not counted in the makes)

WOD totals: 36 deadlifts, 28 muscle ups, 5 assisted m\u, and 4 fails, 27 power cleans

cleans

Clean one rep every minute on the minute for 15 minutes. I waited for the beep, then began the set up for each lift. All power cleans:

155, 165, 175, 185f, 175, 185f, 180, 175, 185, 190f, 185, 185f, 180, 180, 180

Max/Min: 185/155

FYI...
Good: 185x2, 180x4, 175x3, 165, 155
Failed: 190, 185x3