Tuesday- 02/28/12- Hatch Squat, AMRAPS, MWOD- 26/365

"The Lord is my Shepherd; I shall not want. He maketh me to lie down in green pastures: He leadeth me beside the still waters.
He restoreth my soul: He leadeth me in the paths of righteousness for His name' sake. Yea, though I walk through the valley of the shadow of death, I will fear no evil: For thou art with me; Thy rod and thy staff, they comfort me. Thou preparest a table before me in the presence of mine enemies; Thou annointest my head with oil; My cup runneth over. Surely goodness and mercy shall follow me all the days of my life, and I will dwell in the House of the Lord forever." - Psalm 23

Strength
1) Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2 to 3 minutes between sets.- 195, 205, 225, 235
2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.- 25, 45, 45, 45

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.- 155, 165, 185, 185

Conditioning
*The 3 AMRAPs should be performed as one continuous WOD.
4 minute AMRAP of:
1 Rope Climb 15′
8 Hang Squat Snatch 115/75#
-2 rounds + 2 snatch

2 minute AMRAP of:
Row for Meters
-501m

6 minute AMRAP of:
6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)
-3 rounds

*Rest 10 minutes.

Run 1 mile @ 95% pace.- 5:55, track was short each lap

MWOD 26/365-
http://www.mobilitywod.com/2010/09/episode-26-hips-and-hari-kari-psoas-and.html

Monday- 02/27/12- Clean Work, PTT-DU, Thruster, C2B PU, MWOD- 25/365

"So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide. Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none. When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision. When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home."
-Meditation by Chief Tecumseh 1768-1813 Shawnee Nation
BB Gymnastics
1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO- 275
1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.- 185x3, 195

Notes: Barbell should start just below the knees.

 Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
*Rest 3 minutes between each round.
-1:05, 1:07, 1:10, 1:13- total: 4:35

Midline/Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.- BW, 10, 10
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.- 100
1c) 3X10 STRICT Toes to Bar – rest 45 sec.- all UB

MWOD- 25/365 (couldnt find episode 24)-
http://www.youtube.com/watch?v=XEXFcPClb9Q

Sunday- 02/26/12- Rest Day, MWOD 23/365

MWOD 23/365-
http://www.mobilitywod.com/2010/09/ring-ready-shoulders-yo.html

Saturday- 02/26/12- Max Snatch, C&J, "Elizabeth", MWOD 22/365

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 155, 165f, 165f
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 225-failed jerk, 225-failed jerk, 230-5# pr clean, didnt even attempt jerk

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
For time.
-6:52, 1:21 pr-did singles on all the cleans, moved through them much faster than last time when I tried to hang on to the bar more

MWOD 22/365-
http://www.mobilitywod.com/2010/09/runners-legs.html

Friday- 02/24/12- Hatch Squat, Open Wod 12.1- 7 min Burpee AMRAP, MWOD 21/365

Strength
High-Bar Back Squats: 1X5 @ 65%, 3X5 @ 75% – rest 2 to 3 minutes between sets.- 205, 235

Conditioning
7 minute AMRAP of:
Burpees
Notes: Burpees should be performed to a target that is 6″ above the highest reach.
-135

MWOD- 21/365-
http://www.mobilitywod.com/2010/09/strong-goats-orlando-style-low-back.html- good stuff for the hips

Thursday- 02/23/12- Rest Day, MWOD 20/365

MWOD 20/365- http://www.mobilitywod.com/2010/09/getting-ready-for-strongman-hip.html

Wednesday- Snatch Technique Work, Active Recovery, MWOD 19/365

BB Gymnastics
20 minutes Snatch technique work.- worked up to 133 for a couple, felt really off today

Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.

Conditioning
3 rounds for time of:
Run 400m
Row 400m
20 KBS 24/16kg
-13ish

Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece. There is no need for a perfect KB standard.

Midline
1a) 3×3(each arm) TGU – medium/heavy, rest 60 sec.- 24kg
1b) 3×10 Fast UB T2B – rest 60 sec.- 11 sec each set

MWOD- 19/365-
http://www.mobilitywod.com/2010/09/amazing-effort-good-now-get-ready-for.html

Tuesday- 02/21/12- C&J Work, PTT (PP, DU, OHS), MWOD 18/365

BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.- 185, 195, 205, 215 (5# pr for power clean), 223 (13# pr for power clean, missed hsc)
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.- 185, 185, 190, 190, 190
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.- 135

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.- 221

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#
*Rest 2 minutes between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
-1:49, 2:46(1 drop on OHS), 2:36, 2:40- 9:36 total time

*After completing the above piece rest 5 minutes, then:
5 minute AMRAP of:
STRICT HSPUNotes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.
-12

MWOD- 18/365
http://www.mobilitywod.com/2010/09/gaming-system-hips-and-thoracic-prep.html

Monday- 02/20/12- Hatch Squat, Sled Pull, Row, OH Lunge AMRAP, MWOD 17/365

Strength
1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.- 190, 225, 250, 285, 300
2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.- 165, 185, 205, 215

Conditioning
Compare to 111110 or 111111
20 minutes to get as far as possible:
30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…

Notes: The sled pulls should be performed with a 15’ rope attached to the sled. Pulling is hand over hand (think final event at the 2011 games. Distance should be acquired by setting up 2 cones 30’ apart. After pulling the total length of rope, back pedal and repeat.

MWOD 17/365-
http://www.mobilitywod.com/2010/09/free-your-scap-free-your-mind.html

Sunday- 02/19/12- Rest Day, MWOD 16/365

MWOD 16/365-
http://www.mobilitywod.com/2010/09/shoulders-and-back-squat-rack-and-darth.html

Saturday- 02/18/12- Triple Testing, MWOD 15/165

WOD 1:
8 minute AMRAP of:
12 Wall Balls 20/14#
12 Pullups
50 Double-Unders
-5 rounds + 1wb
*Rest EXACTLY 12 minutes.

WOD 2:
15 minutes to establish a 3RM Hang Squat Snatch.
-135#

Notes: Obviously this piece should be performed without putting the BB down. If the BB drops below the knees before the 3 reos are finished, the set is over. Use a judge for depth on the squat.

*Rest EXACTLY 5 minutes.

WOD 3:
7 Muscle-Ups
21 Box Jumps 24″
35 KBS 24/16KG
35 Pushups (hand release)
5 Muscle-Ups
21 Box Jumps 24″
35 Power Cleans 115/75#
35 Burpees
3 Muscle-Ups
21 Box Jumps 24″
35 GHD Situps
35 Push Jerks 115/75#
For time.
-21:21

Notes: Box Jumps should be performed using the ’11 Regionals standard (stand and show control on top of the box). KBS should be ABSOLUTELY vertical; please use a judge if possible. Burpees should be absolutely vertical with arms extended completely overhead.

MWOD- 15/365-
http://www.mobilitywod.com/2010/09/overhead-squat-prep.html

Friday- 02/17/12- Hatch Squat/PTT-Run, Sq Clean, DB PP, MWOD 14/365

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.- 205x2, 225x3
Notes on the High-Bar Back Squat.
2a) Bench Press: 2X5 @ 85%, 2X5 @ 95% of 120120 – rest 45 sec.- 175x2, 190x2
2b) Front Squat: 4X5 @ 60% – rest 90 sec.- 155

Conditioning (pain threshold training)
5 rounds for total time of:
Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 40/25#
Rest 3 minutes.
-think my first round was around 2:45, not sure after that...slow, cleans were not UB

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

MWOD 14/365- 
http://www.mobilitywod.com/2010/09/you-must-defeat-evil-chair.html

Thursday- 02/16/12- Rest Day, MWOD 13/365

MWOD 13/365- http://www.mobilitywod.com/2010/09/celebrity-goat-death-match-chris.html

Wednesday- 02/15/12- Snatch Work, BTC 1.3-Bar MU,Sq Clean/Thurster, MWOD 12/365

"Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your toil is not in vain in the Lord."- 1 Corinthians 15:58

BB Gymnastics
1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.- 125
2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.- 153

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.- 157, 187x3

Conditioning
Beat the Coach (Canadian) 1.3
9-6-3 of:
Bar Muscle-Ups
Squat Clean to Thrusters 185/120#
For time.
-Got thru the first 9 mu and 1 thruster, failed about a dozen times on the next attempts on thrusters, threw a hissy fit like a little girl then left.  I am way to old to throw fits like this, I am making a vow to myself never to act like that again! Should have taken it down to 175 and got some work in, but I was upset with myself and pressed for time so I just left.

Midline
1a) 3X20 Reverse Hyper – medium, rest 45 sec.
1b) 3X20 UB GHD Situps – rest 45 sec.

MWOD 12/365- http://www.mobilitywod.com/2010/09/its-just-movement-break-it-down.html

Tuesday- 02/14/12- Hatch Squat, Rope Climb, Burpee, Row Metcon, MWOD 11/365

Strength
*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.
1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.- 205, 220, 235, 250
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.- 155, 165x3
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.- 155, 165x3

Skill
10 minute practice: Ring HSPU.- got my first ring HSPU tonight, ended up getting 3 in a row! Thanks to Josie Parsons for the coaching tips!

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.

Conditioning
10 Rope Climbs 15′
75 Burpees
Row 500m
For time.
-9:25

Notes: Burpees should be finished in a COMPLETELY vertical position with hips completely open and arms completely extended overhead while clapping. There is no height standard for the jump, but both feet must clearly leave the floor. Again, use a judge if necessary.

 MWOD 11/365- 
http://www.mobilitywod.com/2010/09/stronger-than-diane-goddess-of-squat.html
-Good stuff! Been incorporating alot of the stretches and band work into warm ups each day, feeling much looser and able to keep feet pointed forward in squats.

Monday- 02/13/12- C&J Work, OHS, T2B, KB Swing AMRAP

BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec.- 190
2) 5X2 Split Jerks @ 85% – rest 60 sec.- 190
3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.- 275
3b) 4X3 Push Press – heaviest possible, rest 60 sec.- 155, 165, 170, 170

Conditioning
“WOD 1 – Training Camp 12.3″
8 minute AMRAP of:
7 OHS 135/95#
14 T2B
21 KBS 32/24kg
-1 round + 15 swings, got no repped on about as many as I actually got

Notes: The preference would be for everyone to complete this WOD with a judge specifically focusing on the KBS. The KB should be ABSOLUTELY vertical (bottom flat to ceiling), with the elbow completely extended and the ears showing in front of the arms. If you cannot get a judge then find a way to get yourself on video to make sure you are performing perfect reps.

Midline
20 alternating reps of heavy TGUs (not for time).- skipped

Wod 10/365- http://www.mobilitywod.com/2010/09/how-to-stretch-your-back-bits.html- 
-skipped

Sunday- Rest Day, MWOD 9/365

MWOD 9/365- http://www.mobilitywod.com/2010/08/i-will-bend-like-reed-in-wind-episode-9.html

Saturday- 02/11/12- Max Snatch, C&J/Row, Sq. Clean to Thruster, Burpee Intervals (AKA Pain Threshold Training!), MWOD 8/365

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 155, 160 (f), 160-tie current pr, 165(f)...yes I know this was actually 4 attempts, pulls felt strong today, really tried to think about "pulling the head of a lion" like the beast Donnie Shankle
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 215, 225 (f-jerk), 225 (f-jerk)- pulling the bar plenty high in clean but still losing thoracic extension bad standing it up, also getting the bar plenty high in the jerk but need to work on confidence getting down under it and being stable

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
-2:42, 3:02, 3:07, 3:17, 3:28- weight vest made this one rough, after first round couldnt get into top gear

Notes: This entire WOD should be performed with a 20/10# vest.

MWOD 8/365- http://www.mobilitywod.com/2010/08/mobility-i-has-it.html- Gonna make this one up tomorrow, after the intervals I just wanted to get out of the gym and eat my cheat meal and drink beer.  I did incorporate several of the last few days mobs into my warm up and felt much looser, this stuff works!

Friday- 02/10/12- Hatch Squat, OHS/Ring Dip work, MWOD 7/365

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.- 225, 235, 250, 275
Notes on the High-Bar Back Squat.
2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.- 170x2, 190x2

Conditioning
5 rounds for total reps of:
ME OHS @ 155/105#- 3, 1,0, 2, 2- kept moving my feet

Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.

ME Ring Dips- 21, 18, 19, 17, 10

Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.

*Rest as needed between movements.
Midline/Strength
1a) 3X12 Tempo GH Raise – rest 60 sec. VIDEO DEMO- done, no tempo

Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position.

1b) 3X20 UB GHD Situps – rest 60 sec.- done

MWOD 7/365- http://www.mobilitywod.com/2010/08/bro-your-navicular-bone-dropped.html- did this before lifting today, also did couch stretch, shoulder mobility, and squat holds after training.  Left shoulder is hurting and stiff, progress is slow trying to keep feet straight ahead in squats, I need alot of mobility work and gotta stay diligent doing it everyday.

Thursday- 02/09/12- Rest Day, MWOD 6/365

"Do you not know?
   Have you not heard?
The LORD is the everlasting God,
   the Creator of the ends of the earth.
He will not grow tired or weary,
   and his understanding no one can fathom.
²⁹ He gives strength to the weary
   and increases the power of the weak.
³⁰ Even youths grow tired and weary,
   and young men stumble and fall;
³¹ but those who hope in the LORD
   will renew their strength.
They will soar on wings like eagles;
   they will run and not grow weary,
   they will walk and not be faint."- Isiah 40:28-31

Much Needed Rest Day!

MWOD- 6/365- http://www.mobilitywod.com/2010/08/sign-papers-old-man.html
-Did the last two days of shouler mobility and the 4 min squat today, and felt great! Shoulders are much looser and I feel like im making some progress in the squat.

Wednesday- 02/08/12- Hang Snatch Work/BJ, Burpee AMRAP, MWOD 5/365

BB Gymnastics
20 minutes Snatch technique work from the hang.- worked up to 131 for a couple sets doing 1 hang squat snatch, 1 hang split snatch, missed twice at 141, very sore all over today

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

Conditioning
8 minute AMRAP of:
15 Step Down Box Jumps 24″
20 Burpees
-4 rounds + 17 burpees, felt like I waited to long to start pushing, should have had 5+

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

Midline
1a) 3X5 TGUs – medium/heavy, rest 45 sec.- 1.5 pood
1b) 3X20 Reverse Hyper – medium, rest 45 sec.- 100#

MWOD 5/365- http://www.mobilitywod.com/2010/08/darth-shoulder.html- no energy after todays session, gonna make this up tomorrow

Tuesday- 02/07/12- Hatch Squat/"Diane"/DU, T2B, Row AMRAPS, MWOD 4/365

"Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking anything."- James 1:2-4

Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.- 225, 250, 275, 285, 315
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.- 16, 11, 12, 11
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.- 165, 190, 205, 225

Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.
-11:54, total meltdown on hspu, approx. 5 min un-pr

*Rest 5 minutes.

3 minute AMRAP of Double-Unders.- 220
2 minute AMRAP of T2B.- 41
1 minute AMRAP Row for Calories.- 27
Notes: Each AMRAP should be completed with no rest between.

MWOD 4/365- http://www.mobilitywod.com/2010/08/silent-p-in-filet-very-paleo.html
-felt like crap after diane and it was already late so didnt do this, gonna make it up tomorrow

Monday- 02/06/12- C&J Work/Tempo Run, MWOD 3/365

BB Gymnastics
1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.- 185
2) 5X2 Power Jerks @ 85% – rest 60 sec.- 185
3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.- 245, 245, 245, 275
3b) 4X5 Push Press – heaviest possible, rest 60 sec.- 155, 155, 155, 165
Conditioning
15 minute Tempo Run.
5 minutes @ 70% of 800m pace.
5 minutes @ 90% of 800m pace.
5 minutes @ 70% of 800m pace.
-approx. 2.25 miles
MWOD 3/365- http://www.youtube.com/watch?v=e4cpBBDVGGU
-Did this after the run and it felt great.  Holding the stretches for 2 min is tough for me b/c im not big on patience, but I can definitely tell the difference in how my calves felt.  Also did 2 min couch stretch on each side, hips are feeling pretty good as well.

Sunday- Rest Day/MWOD 2/365

MWOD 2/365- http://www.mobilitywod.com/2010/08/dont-go-in-pain-cave.html

Did this right after I got home from work.  Hips were tight and this one hurt.  Holding the position for 2 min was tons of fun, especially with both my dogs wanting me to pet them and trying to lick me.  Pushing them back did help pass the time.  Didnt test the air squat before hand, but felt ok after doing these stretches.  Was able to keep feet pointed a little straighter ahead and also noticed that my hips felt loose the rest of the night.  But that could have also been the high life I was drinking.  Either way, had a fun night eating great food, drinking beer, and watching the Super Bowl with friends.

Saturday- 02/04/12- Double Day, MWOD 1/365

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1:
100 Burpees for time.
*Rest 10 minutes.
-4:30, 4 sec pr

Test 2:
15 minutes to establish a 1RM Snatch.
*Rest 5 minutes.
-155, 5# un-pr

Test 3:
8 minute AMRAP of:
4 Muscle-Ups
6 Hang Squat Cleans 185/120#
*Rest AT LEAST 3 hours.
-3 rounds +2 mu
Test 4:
20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B
For time.

Notes: If you have variable height pullup bars—sorry.

20111216-122419.mov

►

*Rest 30 minutes.
Test 5:
3 rounds for time of:
Run 800m
20 HSPU

Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.

Also, gonna start Kelly Starrett's Mobility Wod back at the first and work through all 365. Here is MWOD 1- http://www.mobilitywod.com/2010/08/first-of-many-beat-downs.html

This was pretty rough considering I have the mobility of a 95 year old.  Squatting with feet pointing straight ahead was horrible and I split these up into 5 two min sets with 1 min in between.  I did this wearing my nano's and had to hold onto a basketball goal for part of the time.  It can only get better from here.

Friday- 02/03/12- Hatch Squat/Midline Strength

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.- 235, 250, 250, 250
Notes on performing the High-Bar Squat.
2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 120120 – rest 60 sec.- 170, 170, 190, 190
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 185, 185

Midline/Strength
1a) 5X10 Reverse Hypers – medium/heavy, rest 45 sec.- 100
1b) 5X3 TGUs (3L/3R) – heavy, rest 45 sec.- 1.5 pood

Wednesday- 02/01/12- Split Jerk Practice/2011 Regional Wod 4-100 PU, KB Swing, DU, OHS

BB Gymnastics
20 minutes Split Jerk technique work.- worked up to 211 for a couple, missed 221

Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the bar when Chad is holding it in the rack position and compare that to the height it is at when he receives it overhead. This is what I mean by creating space under the bar (watch the video until the end, the lift is repeated in slow motion).

Conditioning
For time:
100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#
-finished 63 OHS

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.