power snatch

mobility
PS x 1: 55 - 155 by 5# increments

Snatch grip shrugs:
1 x 3 x 155
1 x 3 x 160
1 x 3 x 165

SU x100
DU x 60(pr!)

TGU x 1 x 40#

dl

mobility

DL:
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
5 x 3 x 375 (last set sumo)

SU x 50
100 yds
SU x 50
60 yds
SU x 50
40 yds
SU x 50
20 yds

Tweaked or pulled muscle in my back so waved off another cffb WOD.

sp

mobility
KB warm-up: 10/5 w/12kg

SP:
1 x 5 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
5 x 3 x 161

Last sp WOD I barely finished, so decided to scale down to micro- increases and see how long that will last.

Left foot bothering me after DU so taking a day or two break from them. I feel a PR just around the corner!

KTE: 12, 10, 8
TGU x 1 x 35#

back squat

pm:

mobility
bs:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 295

SU x 100
DU: 33, 33, 39
SU x 100

bench press

mobility
KB warm-up
SU x 100

BP
1 x 10 x 45
1 x 3 x 95
1 X 3 x 135
1 x 3 x 185
5 x 3 x 230

cleans

Trying to catch up so skipped rest day.

Mobility

KB warm-up

sc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 145

pc:
1 x 2 x 185
5 x 2 x 200

MU x 3
SU x 100
TGU x 1 x 30#

deadlift

Back from JAX and picking up on some missed WODs.

am:
mobility
sup x 10
KB warm-up

pm:
DL 
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
5 x 3 x 365 (last set sumo)

SU x 75
DU: 13, 42, 27
SU x 75

TGU x 1 x 25#

back squats

Away for work again. The usual excuses for missing WODs or forgetting to post results.

p.m:

BS:
1 x 5 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
7 x 3 x 290

Cleans

Forgot to post my WOD yesterday (cffb crushed me) so catching up.

***Thursday***

Mobility

sc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 135

pc:
1 x 3 x 155
1 x 3 x 185
5 x 3 x 195

cffb:
5 rounds
sprint 20-40-20
8 x kbs @ 2 pod
16 x pushups
rest 1 min

:55, :56, :59, 1:05, 1:27

su x 50
du: 27, 24

*** Today (Friday) ***
mobility

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
5 x 3 x 230

spu x 10
su x 50
du x 50 (broken)

SP

mobility
sp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
5 x 3 x 155

su x 50
du x 50 (broken)

back squat

bw: 194

p.m:

mobility
spu x 10

bs:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
7 x 3 x 285 w/ 3 min rest

su x 50
du: 12, 29, 20

bench

mobility
spu x 9

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
5 x 3 x 225 w/3 min rest

Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps

95/20
105/24
115/28
125/32
135/36

power cleans

mobility
oakfit kb (8kg)

sc:
1 x 3 x 55
1 x 3 x 75
1 x 3 x 95

pc:
1 x 3 x 135
1 x 3 x 155
5 x 3 x 185

cut this down to 5 sets instead of 7 because of the cffb.

cffb:
Complete 5 rounds for time of:
5 Power Cleans @ 75% of 1 RM
1/2 Gasser Farmers Walk - heavy dbs/kbs

pc w/ 175#
fw w/ 2pd kb's

19:48

DL

bw: 194

mobility
modified oakfit kb (8kg)
balance boards

dl:
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
7 x 3 x 345 w/ 3 min rest

su x 50
du x 50 (broken)

SP

bw: 193.2

balance routine
su x 50
du x 50 (broken)
tgu: 5R/5L @ 8kg

Gonna try to add this daily

sp:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
7 x 3 x 150 w/ 3min rest

cffb
2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)

Informally timed this but not worth recording. Very slow BUT starting back on the path to doing *some* running.

BS

Back from work for a nice 2 weeks. Lets see if I can get mean on these WODs.

mobility

ohs: 1 x 10 x 60
bs:
1 x 2 x 95
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 280 w/ 30 sec rest

cffb:
Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

9rds + 5 w/ 1.5pood

Ouch! cffb put me down.