1RM Front Squat, 2011 regionals WOD 4

Take 15 mins to hit a 1RM Front Squat - 145kg

rest 10 mins

For time:

• 100 Pull ups
• 100 KB Swings @ 24kg
• 100 Double Unders
• 100 OH Squats @ 42.5kg

17:44 Rxd

Back recording my progress

Back Squats x 5 - 100kg,120kg,130kg,140kg

7 Rounds for time:

• 7 Push jerk 70kg
• 7 C2B pull ups
• 7 Burpees

09:19 Rxd, moved far too slow, but all unbroken

rest 4 hours

10 mins to hit a 1RM Hang Power Snatch - 70kg

7 min ascending ladder

• 3 Hang Power Snatch 50kg
• 3 T2B
• 6
• 6
• 9
• 9
• etc

18 T2B complete + 2 Hang Snatch = 128 reps

First sesh back after LTD

Back Squats x 3 - 80kg,100kg,120kg,140kg,150kg,152.5kg (PB)

For time:

• 30 HSPUs
• 40 Pull ups
• 50 KB Swings @ 24kg
• 60 Sit ups
• 70 Burpees

09:55 Rxd

PM

Power Cleans OMEM x 5 for 5 mins - 70kg
Power Cleans OMEM x 5 for 5 mins - 80kg
Power Cleans OMEM x 3 for 5 mins - 90kg
Power Cleans OMEM x 2 for 5 mins - 100kg
Power Cleans OMEM x 2 for 5 mins - 105kg (2RM PB)
x1 - 110kg,115kg,117.5kg,120kg,122.5kg (PB)

Past few days

Friday

Build upto a heavy Front Squat single - 135kg
1RM CnJ - 121kg (PB)
1RM Clean - 125kg (PB)

5 Rounds for time:

• 10 OH Squats 60kg
• 24 DU's
• 10 Split Jerk 60kg
• 24 DU's

11:27. all unbroken

rest 4 hours

5 Rounds

• 20 KB Snatch 24kg (10 each arm)
• 20 Wall Balls

08:00

Saturday

5 mins to hit a 1RM Snatch - 85kg, just missed 90kg

Max UB Pull ups - need more

shuttle practice

OPEN WOD 12.3

18 min AMRAP

• 15 Box Jumps 24"
• 12 STOH 52.5kg
• 9 T2B

11+18 reps

past few days

Tuesday

Snatch upto 65kg x 5, 70kg x 3, 75kg x 3, 80kg x 1

3 Rounds for time:

• Run 400m
• 15 OH Squats @ 60kg

09:12

Wednesday

Thruster upto 95kg

For time:

• 12 Thrusters @ 60kg
• 12 Box Jumps 30"
• 9 Thrusters @ 70kg
• 9 Box Jumps 30"
• 6 Thrusters @ 85kg
• 6 Box Jumps 30"

04:57

rest 5 mins 

For time:

• 15 Fronts Squats @ 85kg
• Run 60m shuttle
• 12 Hang Power Clean 85kg
• Run 50m Shuttle
• 9 Push Jerks @ 85kg
• Run 40m Shuttle

04:27

Back Squats/Push Press/WOD

Back Squats x 3

80kg,100kg,120kg,140kg,150kg,155kg (2 reps, 2nd rep was shallow, cheers Coach.B)

Push Press's x 3

60kg,80kg,90kg,95kg PB

7 Rounds

1 min AMRAP HSPU's
1 min AMRAP KB SWINGS @ 32kg
rest 1 min

HSPU's -24-18-15-13-12-11-10
KB's - 33-31-26-23-21-23-24

Rest 4 hours

Buy in 100 DU's

5 Rounds

• 15 Burpees
• 15 T2B

Cash out 100 DU's

09:55 Rxd

How to make Muscle Ups tough!!

In 3 minutes perform 15-10-5 reps of:

• Kipping Pull ups
• Press ups

in remaining time AMRAP Muscle ups

rest 3 minutes and repeat 2 more times

6-4-2.

Humbled!!!