Thursday, January 16, 2014


A. 5 Minutes to HS walk as far as possible
B. 3 x 5-10 Kipping HSPU

Strength: Deadlift
A. Establish a 1 RM Deadlift
B. 7 x 3 Speed Deadlifts at 65% of 1 RM

WOD: The Chief
5 x 3 Min AMRAP Resting 1 Minute between rounds
3 Power Cleans 135#/95#
6 Push-ups
9 Air Squats


  1. (Did this workout Sunday at home)

    A. These are definitely a weakness and I don't get far at all
    B. I only got 5, 5, 7 unbroken each set...we did a 21-15-9 WOD with these Thurs and I think I am still tired from that.

    A. 155# (145# felt easy, but then 155# felt awful...not happy with this)
    B. 7 x 3 at 100#...these were way too easy. (I may need to test a 1RM on a day I am feeling better)

    I went down to 80# for clean and jerks, probably should have done at least 85#. I just felt really tired and sluggish and not focused. Ankle mobility felt poor today.
    got 283 total reps

  2. Gymnastics-worked on HS walk, still go the wrong direction. But feel like I may be getting closer.
    B. Did kipping HS pushups, these felt great

    Strength: A. Worked up to a new PR 275#
    B. Used 180# for the 7 x 3 speed, towards the 6th round they started to feel heavy

    WOD: Manage to stay right above 4 rds everytime. The pushups were a struggle towards the end. definitely need to continue to work on them. Did the 95# cleans.