20120731

August Goals

Short, sweet, and to the point.

BB Gymnastics

255 Snatch
340 Clean and Jerk

Strength

470 LBBS
300 Push Press
475 Dead Lift

Skill

50 Foot Hand Stand Walk
10 UB Bar Muscle Ups
12 UB Strict Paralette HSPU
85 UB Double Unders

WOD 120730

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
205-215F-215-230F-220F-220-220-215-215

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
245-245-245-260-275F-295-275-275-275-260-260

Accessories
1a) 3X3 Heaving Snatch Balance
205-205-215

1b) 3X5 Pendlay Rows
185-185-185

Conditioning
1 Minute ME Bar Muscle-Ups

3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
 
1 Minute ME Bar Muscle-Ups

5-1 Muscle Up and 7:35 Triplet

20120727

WOD 120727

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension
245 Bar and 125 Band

1b) 5X5 Incline Bench Press
185-195-195-205-205

Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

5 Rounds 5 Pushups

Midline
1a) 3X10 “Strict” Weighted GH Raise
15#

1b) 3X20 UB GHD Situps

20120726

WOD 120725

BB Gymnastics
1) 7X1 Power Snatch
185-185-190-195-195-200-210

2) 7X1 Power Clean + Push Jerk
250-250-255-260-260-275-275

Strength
1a) 3X10 BB Weighted Step-Up 20″
135-145-155

1b) 3X15 Reverse Hypers
25

1c) 3X8 DB Strict Press
70s

2) Bench Press 5x3x5 Low-Medium-Heavy
225-245-265
225-245-265
225-245-265
225-245-265
225-245-265

Conditioning
Swim: 7X50m – Rest 1:1
Signed up for 12 weeks of swim lessons.

20120725

701 Strength 120725

Strength
1) 3X5 High Bar Back Squat
365

Conditioning
8 Minute AMRAP:
15 Squat Jumps
12 Clapping Pushups
9 Pullups

6 Rounds 8 Jumps

Don't Go "Chick"

20120724

WOD 120724

BB Gymnastics
1) 5X2 Snatch off High Boxes
135-145-155-165-175

2) 5X2 Cleans + 1 Split Jerk off High Boxes
225-245-255-265-275

Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 425
385

2) 5X3 Front Squats (1st Rep Pause)
300

Conditioning
For time:
Row 500m
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

15:32

For time:
185# Clean & Jerk, 10 reps
Sprint 100 Yards
15 foot Rope Climb, 7 ascents
Sprint 100 Yards
185# Clean & Jerk, 1 rep

3:40

20120723

WOD 120723

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80%
185-185-185-195-210-220-220-220-210-210-195-195

2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75%
230-230-230-245-260-280-280-280-260-260-245-245

Accessories
1a) 3X5 Behind the Neck Push Press
205-215-225

1b) 3X5 Pendlay Rows
185-185-185

Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
10-11-9-10-8

Max Distance HS Walk or ME Shoulder Touches
14'-24'-15'-30'-18'

ME UB Double-Unders
65-29-34-47-54

20120721

WOD 120721



BB Gymnastics
1) 1RM Snatch
240

2) 1RM Clean & Jerk
325  

Conditioning
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups

2:26