September 19th to 25th, 2013

September 26th - comp prep.


September 25th - rest

September 24th, 2013
A.
Three sets, not for time, of:
Muscle-Up x 5 reps
Shoulder dislocates x 15
Strict Toes to Bar x 10 reps

got me good and loose.

B.
five sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
185,205,215,225,235. Done in nano's. High hang is tough. 

C
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes2:38.2:53, 2:36.  Sets 1 and 3 unbroken and fast. 

September 23rd
A.
five sets of:
Halting Snatch Deadlift + Snatch Pull +Tall Box Jump
Rest 2-3 minutes

185,205,215,225,225  40", 44" x 4.

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

95,135,175, 205,225, 240,255,265. No misses, good day with jerk. First WOD at new gym. 

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

5x285, 3x305, 1x330.   10x230, 10x245, 10x250.  God high rep squats are miserable. 

September 21st
A. Clean and Jerk quick up to 225.  Felt good. Looking for 275 to 285 on the 28th.
+
5 RFT
10 Thrusters (135 lb. )
20 Pull-Ups
Run 400 Meters

(I made some changes and on rounds 2 and 4 did 20 wall balls and 20 toes to bar)\

took me 21:03.  Thrusters/ pull-ups destroy me. Always have. 

September 20th

A.
Snatch x 5 reps @ 115
Snatch x 5 reps @ 135
Snatch x 5 reps @ 155
All fast and unbroken. Used straps at 155.

B.
3 RFT
6 power cleans 225
6 muscle up
6 HSPU 4" deficit

lost my time!