Sunday, April 20, 2014

Monday 4/21

A. 4 x 2: 3 Position Squat Snatch (High Hang, Hang, Floor)
*This is about technique, stay in the 65-70% range

Strength 1: Front Squat, 3 x 3 across
*Add 5# to weight used last week. 
**If there is a Monday where you know you cannot go 5# heavier on all sets, then wait until a day later in the week when you feel more fresh and then complete the front squats.

Strength 2: Build to a 3 RM Bench Press

WOD: For Time
80 Wallballs 20#/14#
60 T2B
40 GHD Sit-ups
30 OHS 115#/75#
20 C2B
10 Strict HSPU


  1. My right hip flexor is really bugging me again, so I skipped the squat snatches today.

    Strength 1: Front Squats, 3x3 across
    I did 90#, which was tough for me with a sore hip flexor. I didn't do this workout last week, so wasn't able to just add 5#. I'll try to build from 90#.

    Strength 2: 3RM Bench
    Got two good reps at 80#, the third rep I lifted my hips off the bench to get it back up. Not a great number, but an improvement for me!

    WOD: 33:46
    Just not feeling great today energy wise. The wall balls were not bad at all.
    The T2B really take me a while, I need to be able to link more together...working on my kip. Started ripping my hand on these.
    GHDs weren't bad, I actually like those.
    OHS was HARD today, scaled to 65#.
    Didn't get all 20 C2B because my hand just got worse. Got through 10 singles, then did 10 each of push-ups and RR.
    My HSPUs are not strict, have to kip. These took longer than they should have because I just had nothing left in the tank. Want to re-do this workout soon!

  2. I opted to workout with everyone else today, at least for part of it, so I was a little all over the place.

    3x5 heavy back squat - did 175# for all 3 sets

    Then, I did Tuesday's DL work
    Strength 1: Deadlift
    A. 1 x 2 @ 85% - 205# - these felt pretty heavy today - but, the second one was definitely easier.
    B. Every 90 Seconds for 9 Minutes: 3 reps @ 70% - 180#

    Alternating Every 2 Minutes for 18 Minutes (you choose weight)
    A. Max Unbroken Strict C2B - did 1 strict C2B, then 5 strict pull-ups each round
    B. 8 Bent Over Rows - did these at 85# today
    C. 8 Snatch Grip RDLs - did these at 135#

    Then, I worked my BMUs with a band because I'm not sure how else to work the entire movement - I just keep working down the band strength.

    Then, I did 10 min EMOM - 3 strict Pull-ups, 3 strict ring dips