BARBELL COMPLEX

With a 92.5kg Barbell perform 30 rounds of the following:

• Deadlift
• Hang Power Clean
• Push Jerk
• Split Jerk

23:59 Rxd

Back Squats/Skill AMRAP

Back Squats 5 x 5 - 100kg,120kg,135kg,140kg,145kg (PB)

15 Minute AMRAP

• 7 Paralette HSPUs to a 7" deficit
• 14 Pistols
• 21 Double Unders

7 + 14 Pistols

Trip to CF Notts/ Team Throwdown

Olympic lifting at CF Nottingham

Clean 122.5kg (PB)
Clean n Jerk 120kg (equal PB)

9 min AMRAP

• 3 Muscle ups
• 9 Burpees

10+2 MU's

Team Throwdown with CF Tyneside

Great days training!! Loads of positives!!

Shoulder Press/ Tyneside throwdown

Wed 24th

Shoulder Press x 3 upto 62.5kg, x 1 upto 68.5kg (PB)

Thur 25th

30 minute window:

D.T

5 Rounds

• 12 Deadlifts @ 70kg
• 9 Hang Power Cleans @ 70kg
• 6 Shoulder to Overhead

30 Muscle ups

in remaining time AMRAP:

• 5 Front Squats @ 70kg
• 10 Burpees

10 Rounds Rxd

"GAUNTLET"/ SNATCHES

"The Gauntlet"

in a 30 minute window:

"JACKIE"

• Row 1k
• 50 Thrusters @ 20kg
• 30 Pull ups

"KARABEL"

 

10 Rounds

• 3 Power Snatch @ 60kg
• 15 Wall Balls @ 9kg

in remaining time AMRAP Cindy - 5 Pull ups, 10 Press ups, 15 Air Squats

9 Rounds + 21 reps

PM

Snatch, rest as needed between sets

2 x 2 @ 57.5kg

2 x 2 @ 65kg

2 x 1 @ 72.5kg

2 x 1 @ 77.5kg

Happy with that after this mornings WOD

Clean n Jerk Singles

Clean n Jerk upto 115kg, Failed jerk @ 121kg

Front Squats x 2 upto 130kg

7 min ladder

• 1 Hang Power Clean @ 70kg
• 1 T2B
• 2
• 2
• 3
• 3
• etc

Round 10 + 2 Hang Power Cleans = 112 reps

SNATCHES/ LONDON THROWDOWN WOD

20 mins to hit a 1 Rep Snatch - 75kg, failed 80kg x 3

rest 5  mins

• 100 Power Snatches for time using 40kg barbell.

On 1st minute perform 1 Lateral burpee, 2nd perform 2 etc. 

07:38 Rxd, hit my 99th Snatch on 7 mins exactly.

Front Squat/Barbell work/MATCON/Team training

Work upto a heavy Front Squat - 130kg (comfortable)

Every 30 secs for 10 rounds complete:

• 1 Power Snatch + 1 Hang Squat Snatch @ 60kg (no misses)

rest 5 mins

Every 40 secs for 10 Rounds complete:

• 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 95kg (missed 2nd jerk and 10th Hang Squat Clean)

For time:

Complete 100 Double Unders

Then 10-20-30 reps of:

• Box Jump @ 30"
• KB Swing @ 32kg
• Burpees with a jump n touch 6" above your reach

100 Double Unders

10:30 Rxd

Team Training focusing on KB Thruster and KB Snatch @ 24kg

3 x METCONS/ ROWING CONDITIONING

3 Rounds for time:

• 7 Deadlifts 160kg
• 15 HSPUs

04:06 Rxd

Rest 5 mins

3 Rounds For Time:

• 7 Power Clean 90kg
• 15 C2B Pull ups

07:49 Rxd

Rest 5 mins

3 Rounds for time:

• 7 Hang Power Snatch 60kg
• 15 Ring Dips

03:43 Rxd

Rest 5 Hours

Row 300m in under 60 secs then rest 60 secs x 10 rounds

Brutal workout, was averaging about 57 secs per 300m.

Front Squat/Clean n Jerk/ METCON

Front Squat upto a heavy single - 130kg (comfortable)

Clean n Jerks x 2 upto 110kg, cleaned 115kg but missed jerk!!

3 Rounds no time

• 7 Muscle ups
• 14 Wall Balls
• 50 Double Unders

all unbroken

For time:

• 30 T2B
• 20 KB Thrusters 24kg each arm
• Row 1k
• 20 KB Thrusters 24kg each arm
• 30 T2B

09:52 Rxd

Must get better at KB Thrusters

Back Squats 5 x 3/ Snatches/METCON

Back Squat x 3 - 100kg,120kg,130kg,140kg,150kg

Snatch x 1 50kg,60kg,65kg,70kg,75kg,80kg, 85kg (Failed)

Snatch for volume touch n go

• 42.5kg stop at 15 reps (15)
• 50kg stop at 10 reps (10)
• 60kg stop at 7 reps (7)

rest 3 mins inbetween sets, all sets comfortable

10 min Handstand walk practice

3 Rounds for time:

• 45 Pull ups
• 30 Box Jumps @ 24"
• 15 OH Squats @ 50kg (unbroken)

12:12 Rxd

past few days

1 Hang Clean + Split Jerk upto 112.5kg (PB)

Snatch x 2 upto 75kg
Snatch x 1 upto 82.5kg (PB)

30 Muscle ups for time - 04:13 (PB)

Team Training for DWF

Highlights for me was a new 2RM PB Front Squat  - 132.5kg

1 Push JERK + 1 Split Jerk upto 115kg (PB Push Jerk)

Split Jerk x 1 upto 125kg (PB)

Barbell Complex

Using one bar, change the plates

• 1 Squat Clean
• 3 Front Squats
• 3 STOH

60kg-60kg-70kg-70kg-80kg-80kg-90kg-90kg-80kg-80kg-70kg-70kg-60kg-60kg

11:43 Rxd, missed the 3rd STOH @ 90kg and 3rd STOH @ 80kg on the way back down!!

Snatch/NANNIE/ 2 x 3 min AMRAPs

1 x HIGH HANG SNATCH + 1 MID HANG SNATCH upto 60kg

"Nannie"

For time:

• 50 DU's
• 15 OH Squat @ 42.5kg
• 40
• 15
• 30
• 15
• 20
• 15
• 10
• 15

05:40 Rxd, pretty happy with that considering my legs are fried

PM

3 min AMRAP

• 7 KB Thrusters @ 24kg each hand
• 7 Burpees

3 Rounds + 7 Thrusters

rest 1 min

3 min AMRAP

• 7 KB Swings 24kg
• 7 Pistols

6 Rounds + 2 Swings

Back Squats/METCON x 2/CLEANs

Back Squat 5x5 @ 110kg,120kg,130kg,140kg,150kg (for 2 reps, legs were real tired)

Lacee Kovacs ladder - 10 min Ladder

• 1 CnJ @ 60kg
• 1 Burpee C2B Pull up
• 10 DU's
• 2
• 2
• 20
• etc

8 CnJs + 2 C2B Burpee Pull ups

Rest 4 Hours

1 Power Clean + Push Jerk + Split Jerk upto 105kg, failed Push Jerk on 110kg (PB Power Clean)

For time:

• Row 1k
• 20 HSPUs (unbroken)
• Row 750m
• 15 HSPUs (13+2)
• Row 500m
• 10 HSPUs (Unbroken)
• Row 250m
• 5 HSPUs (Unbroken)

12:18 Rxd

CHIPPER

For time:

• Run 800m
• 21 Shoulder to Overhead @ 70kg
• 21 C2B pull ups
• Run 400m
• 15 STOH 70kg
• 15 C2B pull ups
• Run 200m
• 9 STOH 70kg
• 9 C2B pull ups

11:01 Rxd

Snatches/METCON/FRONT SQUATS/TEAM TRAINING

1 x Power Snatch, 1 x Squat Snatch - 60kg,65kg,70kg,75kg,77.5kg (PB Power Snatch) Failed 80kg on both.

rest 5 mins

5-4-3-2-1 reps for time:

• Ring Muscle ups
• Power Snatch @ 75kg

05:38 Rxd, no missed reps

PM

Front Squat x 2 upto 130kg

Team Training

Highlights for me were 

4 x unbroken 24 foot Handstand walks

105kg Bear complex, could have more with more time....

50 Unbroken Pull ups

Front Rack holds @ 80kg are harder than expected.

Deadlifts, 2 Metcons

Deadlifts 3 x 3 - 150kg,190kg,200kg. 3x1 - 210kg,217.5kg,220kg PB

10 rounds for time:
-10 wall balls 9kg
-10 T2B

08:27 Rxd

10 rounds for time
- 1 Burpee bar muscle up
- 1 Burpee ring muscle up
- 1 8" deficit Paralette HSPU

08:14 RXD

CnJ/ AMRAP

Work upto a heavy Front Squat - 120kg

Work upto a heavy Clean n Jerk - 100kg,110kg,115kg,121kg (failed the jerk, PB clean)

rest 5 hours

22 min AMRAP

• 25 Double Unders
• 6 HSPUs
• 6 Squat Cleans @ 100kg
• 6 C2B pull ups

7 + 2 Squat Cleans

Back Squats/OUTLAW/METCON

Take 15 mins to hit a new 5RM back squat
80kg,120kg,135kg, 150kg (4 reps, was gay on the 5th rep and bottled it!! Thats what I get for drinking on Sat night)

Snatch 2x2 @ 52kg, 2x1 @ 55kg, 2x1@65kg, 2x1@ 72.5kg rest 1 min inbetween reps 4 x 1 @ 60kg, rest 30 secs inbetween reps

For time:

• 100 Double Unders

then 5 Rounds of:

• 20 Box Jumps @ 30"
• 15 KB Swings @ 32kg
• 10 Wall Balls 9kg-12' target

11:52 Rxd

Handstand walk practice constantly getting 30'