Sunday, October 27, 2013


Gymnastics: 3 Rounds
A. 3 Strict MU or 6 Strict C2B
B. 60 second Plank Hold

Strength 1: Alternating EMOM for 10 Minutes
Odd: 5 OHS
Even: 3 Max Distance broad jumps (do not worry about recording)
*Goal is find a heavy 5 rep OHS for the EMOM but it will not be a true 5 RM. Emphasis is technique, once technique starts to go do not add weight

Strength 2: 5 sets of 5 touch-and-go clean & jerks, rest as needed between sets (unbroken, you choose the weight)

WOD: For Time
2 Rounds: 
400 m run
21 KB Swings 53#/35#
12 Pull-ups
30 Wallballs 20#/14#

then, immediately:

15 clean & jerks 155#/100#


  1. Gymnastics: Check, did C2B

    Strength 1: for OHS, used 135#. Could have done more weight but it felt good to focus on technique and form

    Strength 2:worked from 135# to 155#. It was challenging but not too heavy
    I worked push jerk and split jerk here

    WOD: Did the first round unbroken, broke up the pull ups (6 and 6) and the wall balls (15-9-6) for round two. The clean and jerks were tough immediately following. Paul was there this morning and gave me some good pointers on being more efficient. Did everything in 15:07

  2. Gymnastics: Did strict chin over bar instead of C2B, planks were fine

    Strength 1: OHS - 65#, 75#, 75#, 95#, 95#

    Strength 2: Used 95# for all 5 rounds, did mostly push jerks, but did a couple of split jerks. Still didn't feel awesome on these today, still felt weak overhead.

    WOD: 15:02 Total, took WAY too much time on the 15 clean and jerks (3:55). Butterflied my pull-ups (but feel weak on those too), did the wall balls in two sets of 15 each round and kettlebells all unbroken.

    I'm still feeling pretty weak with anything overhead and with my pull-ups, something is off, just not sure what it is. Might still be fatigued from last week, might also be that I need to make sure I get more food in me before I do these workouts, was definitely on empty by the end.

  3. Gymnastics: Did banded strict MU, Strict C2B and the muscle up trainer for these. I felt pretty weak on these. Still working on it.

    Strength 1: OHS- 185# for all sets. These felt fine, glad to be doing heavy OHS again.

    Strength 2: 185 for 4 rounds, then 195 for the final set. These felt heavy, which they shouldn't have. Maybe a weak day for me.

    WOD: 13:25. Got to work out with Jay, which was a motivator on the run. 400 was about 2 min each round, KB were easy and unbroken both rounds, as were the C2B PU; round 1 wall balls were broken into 20-10, round 2 was 3 sets of 10. 155# clean and jerks felt heavy, had to split jerk the last 10. Overall though, felt pretty heavy.