Sunday, October 6, 2013


Warm-up: 2 Rounds
10 Jumping squats
10 Burpee broad jumps

Speed: EMOM for 8 minutes: 40 yard sprint 

Strength 1: Every 60 seconds for 8 Minutes: 3 Front Squats
sets 1-3: 65% 1 RM FS
4-6: 70%
7-8: 75%

Strength 2:
Push Press: 2-2-2-2-2
Push Jerk or Split Jerk: 2-2-2-2-2
*Objective is to increase weight with every set, from the first set of push press to the last set of jerks. Be Smart and Strategic!

WOD: 3 Rounds, 2 Minute AMRAP
5 Front Squats 135#/95#
20 DU
* Rest 1 Minute between Rounds
* Goal is 3 Rounds per AMRAP

Core: Accumulate 3 Min L-sit hold plus 1 minute Hollow Rock hold. Every time you break you must do 3 K2E (Knees must touch elbows!)


  1. Warm up: Check

    Speed: Check

    Strength 1:145# rounds 1-3, 165# rounds 4-6, 185# rounds 7-8. Working every 60 seconds was a nice change. I could have done more weight but was happy with the way I felt

    Strength 2: Started at 115# going up 10# every set ending at 205#. 205# was tough but I felt confident in going up in small increments

    WOD: Completed 3 rounds of front squats but only 2 of DU for every round. Still struggling with DU

    Core: didn't get to hollow rock hold ran out of time

  2. Pre Workout: Had to squeeze in the Lurong WOD - 10 snatches @80#, 20 pull-ups, 30 box jumps, 40 KB swings @35#, 30 box jumps, 20 pull-ups, 10 snatches. I could still feel my triceps from Monday in my kipping pull-ups.

    Warm up and Speed: Did these with Ernie and Jay. Probably need to work on my sprinting form a bit, I'm sure I could be more efficient.

    Front Squat: 95#, 100#, 110# - felt pretty good for front squats

    Push Press/Split Jerk: Ernie and I have trouble with directions...we accidentally did Push Jerks instead of just Push Presses. We said Push Press, we just added an extra little dip in there. So, started off at 75# and added 5# each time to end at 120#. My shoulders and triceps were definitely fatigued by the end of this.

    WOD: Well...Ernie and I had a tough time again here. I did something funny to the clock so we couldn't time our first round. We got through 2 rounds and then stopped to figure out the time issue. 2nd round I got a full 3 rounds in and the 3rd round, I was 5 DUs short of 3 rounds. The Front Squats felt rough on these! My legs were on fire. But, the good news is, my DUs are coming along, even had a few unbroken sets in there. We did not use racks, took it from the floor.

    Core: L-sits - fail. I took about 15 mins to accumulate my 3 mins worth of L-sit holds. I did a lot of K2E. I only broke the hollow hold once at least.

    Now, I want a nap :)

  3. Preface: 3 hours can SUCK IT!

    Warm-up: check.

    Speed: Done. Felt easier after the 200s last weekend!

    Front Squat: 135#, 185#, 205#

    Push Press 75#, 85#, 95#, 105#, 115#,
    Push Jerk 125#, 135#, 145#
    Split Jerk: 155#, 165#
    **Shoulders felt much better today, I think due to the lateral dumbell raises I did earlier this week. I think I will benefit a lot from various dumbell movements (forward raises, lateral raises, bent over rows etc..). I plan to work this into my own programming since it is a weakness.

    Round 1 - 70 (2 full rounds+5 squats & 15 DU)
    Round 2 - 69 ( 2 rounds, 5 squats & 14 DU)
    Round 3- 68 ( 2 rounds, 5 squats & 13 DU)
    My double unders looked like a loose noodle by the end....I would have skipped those couple extra breaths before squats to get 3 full round had I not missed the fact it was 3 rounds, not 6.

    Core: think I did this wrong. Set a timer for 3 minutes, and was either holding L-Sit or doing k2e. Same with hollow rock.

    George jumped in and did the whole workout with me, which was awesome. Really helped me push through only getting 3 hours of sleep. He did a great job!

    Mobility: Rolled and stretched for 15 minutes before leaving.