Saturday, January 11, 2014


EMOM for 5 Minutes: 5 Squat Snatches 

Strength: Squats
A. Build to a 1 RM Front Squat
B. Build to a 1 RM Back Squat
C. Take 83% of today's 1 RM Back Squat: 1 x Max Reps

WOD 1: 3 Rounds
1 Minute Max Effort Box Jumps 24"/20"
1 Minute Max Effort Power Cleans 115#/75#
1 Minute Max Effort Rope Climbs
1 Minute Max Effort lateral burpees over bar
1 Minute Rest


  1. EMOM: 135#. This started off easy, but got tougher after about the 3rd minute. Got the blood pumpin pretty well with this one.

    Strength: Skipped front squats due to low on time, Back Squat=330#, then 8 reps at 275#. These felt okay. A little weak today.

    Box Jumps: 30, 20, 20
    Power Cleans: 20, 15, 15
    Rope Climbs: 3, 2, 2
    Burpees: 18, 16, 14

    I really wanted to stop on this one. I got pretty light headed and dizzy on the first round. Don't know if I pushed too hard in that round or just an off day. I pushed through. Box jumps felt good, cleans were pretty light, and I just kept moving on the burpees. But the rope climbs.... These killed me. Kinda weak and uncoordinated today.

  2. Squat Cleans: I started out at 65#, thinking I would build to 95#, but I got to 75# and it was challenging!! So, I stuck at 75# and kept them all TnG.

    A. built to 175# - a 10# PR
    B. Couldn't get past 185#, so now my FS is almost equal to my BS - thinking I have a problem.
    C. 8 @ 155#

    Box Jumps: 27, 25, 25
    Power Cleans: 17, 16, 13
    Rope Climbs: 2, 2, 2
    Burpees: 17, 16, 17

    Box Jumps felt good on this one, Power Cleans felt heavier than they should have. I took my time on the Rope Climbs, I think it's a mental thing for me - jumping up there when I feel fatigued. Burpees, felt ok, but after all of those box jumps, the jump over the bar started to feel tough. This was more of a mental challenge for me - to move right into the next movement after a minute, without staring at the bar or rope and just breathing.

  3. Squat snatches: Did 75# for the whole 5 minutes.

    Strength: A. Front Squats: Hit 175# which is 5# more than last week. New PR.
    B. Back Squats: Did 195#, little worried about doing more without a spotter.
    c. 160#, 9 times, could have probably done more, didn't feel like I pushed myself as hard as I should have

    Box Jumps: 25, 20, 23
    Power Cleans: 15, 14, 13
    Rope Climbs: 2, 2, 2
    Burpees: 15, 13, 12

    The rope climbs were rough, felt fatigued before I even started. So I needed to rest for a few seconds before jumping on the rope. The power cleans started to feel heavy after the first 5 or so. Box jumps, these were off for me today, didn't feel as good as they usually do. I am with Liz, it was difficult to jump right into the next movement without stopping and just breathing.