Barbells for Boobs

Grace: 30 clean & jerks for time at 135#

Did 115#. Back super-sore from deadlifts on Friday. 4:13. If back was good I would have definitely gone Rx.

A.
Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics) 
Rest 45 seconds
Handstand Push-Ups x Max Reps  4+1
Rest 3-4 minutes
Deadlift x 10 reps (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps  3+2
Rest 3-4 minutes
Deadlift x 5 reps (use the same load)  
Rest 45 seconds
Handstand Push-Ups x Max Reps;  2+3

205 all sets unbroken. Next time go 225.

B.
Three rounds for time of:  9:02 with regular pull-ups
30 Kettlebell Swings
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

Still smoked from pull-ups yesterday

Performance

A.
Four sets of:
Strict Weighted Pull-Ups x 2-3 reps  Like 2.9's with 26# kettlebell, so still totally improving.
Rest 90 seconds
Front Squat + Jerk  Worked up to 205. Got a little wonky on the jerk, but locked it out.
Rest 90 seconds

B.
Complete as many rounds as possible in 5 minutes of:  4
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Pull-ups were actually pretty good. Did the first 10 unbroken and my kip is getting better.
Pistols with the green band. I think the strength is there, it's just a new awkward movement. The knee felt good though. The opposite quad is what hurt the worst, but it got better as it went along. 

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:  3+6
10 Toes to Bar
20 Double-Unders

Tore my hand a little on second round of TTB. Then I just got tired. Double-unders were oddly off. I think my rope was hitting something on the ground on the second set.

Performance

A.
Five sets of:
Bench Press  185x5, 195x3, 205x3, 215x1.5 (failed 2nd rep), 215x2 (redeemed myself) (PR)
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1  95#
(rest 10 seconds between each single)
Rest 90 seconds

212 was my 1 rep max on 6/19/2012 so pretty good.

B.
Three rounds for time of:  7:26 Rx
10 x Hang Power Snatch (115/75 lbs.)  Took 5 attempts to get the last rep. Got heavy!
15 x Ring Dips  Some toe-tapping may have occurred. 

Performance

A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each @ 2011
Rest 60 seconds

Worked on snatches with Cody instead. Got up to 65kg. Failed 67. Not getting under it fast enough. Also kinda tired from having this cold.

B.
Five rounds for time of:  15:47
Walking Lunges with DBs or KBs x 20 reps
DB or KB Push Press x 20 reps
Double-Unders x 40 reps

Used 44lb kettlebells for first round and a half. Too heavy. Went with 35lbs for the last three sets. Last three rounds of double-unders sucked. I think it was just tiredness. 

Weight

Weight at 6:00A: 213.8 23.0

Didn't work out today. Sick with chest congestion. Didn't sleep very well at all last night. Bummed I missed power clean 1 rep max.

Weight

Weight at 8:00A: 210.4 26.5 A new low! Down 10lbs from Monday! Getting back to eating right made a huge difference.

Performance and Fitness

A.
Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010  44lb kettlebells. Wobblier than I expected.
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1 15's. Last two sets were 10 and 5. Tempo made them hard.
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111  All 8's. Not too bad. 
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x 30-50 reps  50's First set broken. The rest all unbroken!
Rest 45 seconds

24:40 Great workout! These longer stamina workouts are great sometimes. Next time add weights to the push-ups and try 53lb kettlebells.

Performance

A.
Four sets of:
Deadlift x 4-6 reps @ 2111  185x6, 205x6, 225x6, 245x4
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps All 4's
or
Handstand Hold x 30-60 seconds
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (115 lbs/80 lbs)

Rest three minutes between sets.

12, 11 Pretty slow runs

Had a cold thing today so not feeling 100%. Could have done better on pretty much everything. 

Performance

A.
Take 15 minutes to build to a heavy Power Clean

Worked up to 87kg! PR! Next time shoot for 89.

B.
In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

9 rounds with Matt at 135#. I did 5.

Performance

A.
Five sets of:
Overhead Squat x 3 reps @ 30X1  95, 115, 135, 145(failed 3rd rep)
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0  3 reps for all 4 sets with 8kg kettlebell
Rest 3 minutes

Ran out of time for 5th set

B.
Seven rounds for time of:  I think it was 10:00ish but I can't remember
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

Performance

A.
Five sets of:
Squat Clean & Thruster + 2 Thrusters  95, 115, 135, 145, 155 Felt pretty good.
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps  Jumping negatives
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs)

B.
For time:  10:41
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps  10 @ 24kg 10 @ 32kg
Box Jumps x 20 reps
Kettlebell Swings x 25 reps  32kg
Box Jumps x 25 reps
Kettlebell Swings x 30 reps  32kg
Box Jumps x 30 reps

Still stepping up for jumps. Want to try jumps but still kind of nervous about it. 

Weight at 6:00A: 220.4 25.0

Food
9:30A 2 Egg Cups
10:30A Cup of Veggie Juice
1:30P Artichoke Salad
2:30P 1 Egg Cup
3:30P Celery and Almond Butter
5:00P 2 Walnuts
6:30P Chicken & Tomatoes with Green Beans

Performance and Fitness

In teams of two, partners will alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
40 Kettlebell Swings
30 Burpees
20 Pull-Ups
10 Air Squats

2 + 40 KB swings + 6 burpees. 3rd round all me after Craig quit.

and then . . . coach’s surprise.

Tabata 8 rounds of push-ups, 8 rounds of air squats.

Performance

Five rounds for time of:
225/155 lb. Deadlift x 10 reps  185# All unbroken. 
Push-Ups x 15 reps
Run 400 Meters

Could have definitely gone 205, maybe 225 on a good day. Push-ups were slow. Tired chest and triceps from Wednesday. Runs were slow.

Performance

A.
Take 12-15 minutes and build to a heavy Power Clean

Got up to 80kg just fine. Failed 2 attempts at 90kg. PR is 85kg. Next time work up to 87. 

B.
Five sets for times of:  57, 57, 54, 53, 51
155/105 lb Power Clean x 5 reps  60kg
24″/20″ Box Jumps x 15 reps  Step-ups
Rest 2 minutes

Performance

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1  135x8. 185x6, 185x6, 190x6  Shoot for 195 next time
Rest 90 seconds
Toes to Bar x 10 reps @ 1010  All 10's Felt good.
Rest 90 seconds

B.
For time:  8:45
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups

Had to do regular dips since there were no rings left.

Weight at 6:00AM: 215.8 25%

Performance

A.
Four sets of:  
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds

Worked on snatch technique instead. 5-6 sets of 2 snatches, 2 overhead squats with 60kg

B.
In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

6+20 wall-balls+100m with Sergio.

Performance

A.
Complete as many rounds and reps as possible in 8 minutes of:  2+6 Rx
135/95 lb. Thruster x 5 reps  Felt pretty good.
135/95 lb. Power Clean x 10 reps  These were rough, but did first set unbroken, albeit slowly.
Pull-Ups x 15 Reps  Did 5's first set, second set was worse. Need to get that kip down.

Rest 4 minutes, and then,

B.
Complete as many rounds and reps as possible in 8 minutes of:  2+50
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders  Not as much of a break as I would have hoped. Part A wore me down.

Rest 4 minutes, and then,

C.
Complete as many rounds and reps as possible in 8 minutes of:  2 
10 Burpees  Blech!
20 Push-Ups  Pretty much in 5's
30 Anchored Sit-Ups
Done by this point!

Performance

A.
Take 15 minutes to work up to a heavy Split Jerk  205 (PR) Felt good. Shoulders were sore all week. Think I could have gone heavier if we had more time and shoulders felt better. 

B.
Complete as many rounds and reps as possible in 15 minutes of:  5
Wall Ball Shots x 10 reps
Box Jumps x 20 reps
Run 200 Meters

Performance

A.
Five sets of:
Clean Pulls x 1.1.1  135, 155, 185, 195, 215 Not too bad
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111  8's Better than before. felt good.
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds

B.
Five rounds for time of:  6:31 @ 115#
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps  First 3 kipping, last 2 jumping
(chest-to-bar pull-ups for advanced athletes)

Got pretty tired on the pull-ups. Forearms were burning and it was hot and muggy as heck!

Performance

A.
Three sets of:
Overhead Squats x 8-10 reps @ 2010  75, 95, 115. Could have done all three with 105-115.
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010  8's. First set no toe touch. Remaining sets, toe.
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

B.
Three rounds for time of:  8:45. Sucked it on the runs.
Kettlebell Swings x 30 reps
400 Meter Run

Performance

A.
Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1 135# 2+5, 155# 0+3 (too heavy), 95# 2+7, 105# 2+8, 115 2+1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds  22, 15, 13, 11, 0 (ran out of time)
(practice PERFECT plank position – no snaking or loss of midline integrity)
Rest 2-3 minutes

B.
Every minute, on the minute, for 10 minutes perform:
7 Thrusters
3 Burpees

Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

7+6 at 95#. Got tired too fast. Took rounds 6 and 8 off. Shoulders were sore from double-unders yesterday?

Fitness and Performance

In teams of three, complete five rounds for time of:  4 + 363 meters with Rich and Matt
Row 1000 Meters
100 Double-Unders  Did mostly all of these
75 Kettlebell Swings
50 Box Jumps  Step-ups

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

Weight at 8:00A: 215.4