8/13/2013

high hang squat clean & Jerk x2 - dropping bar each rep. bring down to mid thigh.
205 x 2.  a little dicey on the 2nd jerk
Failed 215 but got one squat clean

speed front squats - red bands.
8 sets of 3 - 45 second rest
125#

Speed strict press - red bands - a bit shorter
8 sets of 3 - 45 second rest
55#

3 sets of
10 games pushups
5 straight grip pullups
7 hanging knee raises.

8/11/2013

Snatch Pulls - 135x5, 155s5, 155x5, 155x5
Snatch drop/balance - 95x5, 115x5, 135x5
clean pulls - 135x5, 155x5, 185x5
Hang Squat Cleans - speed sets of 3 at 135.  8 sets.
light push press - 65lbs, 12 sets of 3 for speed

8/10/2013

1RM Power Snatch 185
Failed 195x2
Failed 190x1

Ty - 7/19/2012

back squat 3x1x0 tempo 5x5.  95,95,115,115,115.  havent done squats in forever so went light.  was still a challenge.

21-15-9
power clean -135
american KB swing 55

7:17
did singles on the power cleans which helps.  unbroken kb swings

2 40 year prowler pushes w/ 90lbs.  those are super hard for me after a workout.

Ty - 7/4/2012

1RM Hang Power Clean: 225.  failed 235 twice.  I hanged 225x2 pretty easily last week (with a drop b/t) so this seemed a little light. 

evey 2 minutes for 20 minutes

3 power cleans
5 box jumps - 24
7 russian swings  - 2 pood

i used 155 for the first 5 rounds then 165.  the cleans were easy.  the box jumps and thne the wings were just gassing.  It was SOOO hot in the gym today.

Ty - 6/29/2012

2 rep max hang power clean:
215 no problem.
225 - nailed first one, drop and catch, caught 2nd one low and dropped it. picked it up right away and nailed the 3rd attempt for a total of 2 good lifts
235 - failed 2 attempts.

WOD:
4 rounds with exactly 2 minute rest:
20 wall balls 20#
20 American KB 55#
10 strict pullups
brutal.  slow as hell on the pullups. 

Ty - 6/12/2012

1RM power clean and jerk - up to 215.  not easy, though. failed 225 a few times.

AMRAP in 12 minutes:
4 HSPU
20 American KB
200 meter run

5 and 11 swings.  used 1 abmat for teh HSPU on teh first round but went w/o it the rest.  first time i've ever done that many HSPU w/o and abmat. 

weighed mid 170's last week.

Ty - 6/14/2012

Snatch work on my own.

3x3 snatch balance - 95#
3x3 snatch complex  - snatch grip DL, hang snatch, snatch balance (off back) - 95#
3x3 hang snatch - 115#
3x1 hang snatch - 135#

either 30 seconds of single unders or max double unders (25-50) between each set. 

I moved my snatch grip way out today (and had done so the other week).  im close to the end of the bar.  works well.

Ty - 6/5/2012

1 RM Hang Squat Snatch - up to 175.  failed 185 3 times.  caught it all three but landed on my knees.
175 was fairly smooth. 

WOD:
21-15-9
OHS 95#
burpees
had to sub front squats for OHS 10 reps in.  wrists are effed up.

Ty - 5/29/2012

1 rep max power clean - up to 225.  tried for 240 twice. failed both but got it in the rack pretty low.

7 rounds:
3 power cleans - 155
6 TTB
9 american swings - 70/2pood

11:43

Still havent made it to the gym more than once or twice a week (sometimes not at all) for a few months.  have lost weight and gas tank. 

Ty - 3/31/2012

single leg squats. 55lbs. 8xsidex3 i hate these.

metcon 1:
3 rounds of
15 wall balls
15 pullups
3:52

Metcon 2:
3 rounds
10 hang clean and jerks - 135#
50 double unders
8:20

Ty - 3/13/2012

Test Day

400 meter run - 1:27
2 minute rest
2 minute amrap DUs - 100+ lost count
2 minute rest
400 meter run 1:39

I was fried after this. 10 or so minutes later did this

7 rounds of
5 hang power cleans - 135#
15 air squats
5 strick pullups

8:36

Ty - 1/23/2012

Been back in action for a few weeks now but haven't posted. Been getting 2-3 workouts in per week. My back is MUCH better and i'm able to do heavy cleans, KBs etc. haven't tested heavy deadlifts yet but i'm sure i'll be fine. been sitting on a KB on my butt cheek to loosen the tight muscle. made all the difference.

Clean pulls - 135, 185, 205, 225 x3

wod: 3 rounds of:
15 hang squat cleans - 135
15 pullups
15 american kb swings - 2 pood/70lb

14:33

slow and steady. the hang squat cleans really take the energy out of you.

Ty - 1/5/2012

Test day:

3 RM front squat.
havent done much the past couple months so went light on these. ended up at 175x3

we'll be doing the following metcon every 8 weeks

3 rounds
10 front squats (from ground) - 115#
10 pullups
10 burpees

5:06

could have gone a bit heavier but went unbroken on the movements with 10 seconds or so b/t rounds.

Ty - 1/3/2012

My back finally feels good after using a KB as a foam roller. back in action...slowly

1 round every 2 minute for 16 minutes of:

3 power snatches - 95#
4 box jumps - 24"
6 lateral jumps over bar
4 box jumps
3 snatch pulls - 95#

Ty - 11/11/2011

100 burpees for time. broke at 50 for a couple minutes. total burpee time was 10 minutes....one ever 6 seconds.

also did some back exercises. it's feeling better.

Ty - 11/9/2011

100 burpees. 50 in 5 minutes, a couple minute break, 50 more in 5 minutes.

crossfit at night. did some back/glute stretches for about an hour.

Ty - 11/7/2011

5x8 seated good mornings- 3 with pvc, 2 with 22lb bar
supersetted w/ chinups 4-8 reps
5 20 yard butt clenching toe walks

for time:
5 rounds of
50 DUs
10 ring rows.

3x10 hanging knee raises.

Ty - 11/5/2011

100 burpees in 10 minutes. one ever 6 seconds.

Ty - 11/4/2011

100 Burpees in 10 minutes. 1 every 6 seconds with boxing round timer. felt a little harder than yesterday. start to get gassed around 75.