>Single father, lawyer, media darling.
WOD 130525:
BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Strength
*Note: Group 3, do not do this portion.
1X20 HBBS
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
Conditioning
Compare to 121119
5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
*Rest 2 minutes, then (Group 3, do not do this portion)…
3 minute AMRAP of:
Bar Muscle-Ups
Extra 130525:
*Rest approximately 30 minutes before starting.
GROUP #4 Conditioning
*Group #4: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.
WOD 1-
For time:
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups
WOD 2-
30 Burpee Muscle-Ups for time.
*Notes: 7:00 cap.
after two week of no work at all (jumpers knee rehap):
1: 75kg (8 kg under PR, but felt very good)
2: 100kg (11kg under PR)
Backsquat: 110kg 13 reps. last time: 115kg 20reps
Conditioning:
10:00 (9” rope, so 1 extra climb every time)
20 MU
BBG:
1) 95Kg
2) 105Kg
Strength:
125Kg
Sn- 185 (-15)
CnJ- 225 (-30)
HBBS- 235 (+10 PR)….that was a dog fight. Every time I bounced out of the hole I got pushed on my toes. Rough.
METCON soon
Only had time for 3 min Bar MU- 7 (wtf?)
1000 M time trial swim later
Conditioning:
10:42 Rx (1:04 PR)
15 Bar Muscle-ups (6 rep PR)
1) 265…3 solid attempts @ 280
2) 305…2 attempts @ 320
BS – 275
Cnd –
previous 8:41 + 21
Today – 8:40 + 25
G4 later
1) 185
2) 230
Felt like shit and getting really frustrated at these plateaus
Murph 38:10
Condo-
10:14 w/ 30# wall ball
Spent too much time breathing and not enough time moving
Bbg this afternoon
3/3/2
BBG:
1.) 155#, Failed 4x @ 175#(180# Max)
2.) 235#, Failed @ 245#(250# Max)
Strength:
225# x 20
Conditioning:
12:12 Subbed Muscleups no rope
AMRAP3 on Airdyne 79 Cals, no bar for c2b pullups
Felt slow today, first week on the programing
PR on both snatch and clean today.
Snatch 185
Clean and jerk 255. Cleaned 260 but failed the jerk.
Clean and Jerk
265#
Cond-
11:35
30 burpee muscle ups
5:29
BBG:
1) 165-pulling 175 well above my chest, one of these days i’ll grow a sack and get under the bar.
2) 220 (f-jerk)
Strength:
245
Conditioning:
Ropes outside and there’s a monsoon out.
*swoll city wod= 3xamrap of ring pull-ups, banded seated rows, and bb curlz.
2/5/2
220 snatch (pr)
270 clean n jerk (pr)
265 x 20 on HBBS
7:08 on conditioning
+20 bar muscle ups in 3 mins
BBG
1) 242, just missed 264 (Pr 275)
2) 295, pretty easy but elbow still bothering me
Strength
Pussed out on 20 rep as I had a tension headache just from warm ups. Set of 5 instead.
5 x 5 – 275, 295, 315, 335, 345
Made up runs from yesterday (elbow)
1:17
1:19
1:19
1:22
1) 133 – 10 lbs off
2) 143 – missed 153 a few times. I just can’t get my elbows around fast enough!
Strength – 195
Conditioning- subbed bar MY for rope climbs because I did the Wednesday rope climb wod yesterday.
8:29 I think.
Bar MU that is
1). 135. 1st snatch in a month. No shoulder pain
2). Heavy
Cond.
8:31
Jackie
5:50. To the bar in 4:50. Had to do mixed grip kip pull-ups. Still can’t butterfly with shoulder issues. This will go way down info can butterfly
Thrusters unbroken. First time doing mixed grip
BBG
1) 110KG (sooo close to a 115kg snatch, just need to sit it over my head more. keep missing forward)
2) hurt thumb on snatch so just went up to 120kg (143kg PR)
Strength
145KG (5KG pr)
Conditioning
14:42
Did on Sunday 5-26-13
MFS: 5-3-3
BBG
1) 135# (Heaviest since shoulder injury.)
2) 185# (Heaviest since shoulder injury.)
1X20 HBBS; 205#
Conditioning (Subbed 5x rope pull-ups for Rope Climbs) 15:59
Back in the game post surgery ( 8 months labrum)
1. C+ J – 185
BS – 225
+
8.27 ( 4,10,3,15,2,20,1,25)
Just got back today. Been out on mission since friday climbing mountains out here in Afghanland. Body is toast, definitely got some work in.