SWOD
ME
Below the Knee Power Clean
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Overhead Squat
Warm-up sets: x3 x5 (x5 if needed)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2-2.5 minutes b/w sets
RE
Three sets of:
Barbell Push Press x20 (increase weight)
ss w/
Barbell Goodmornings x10 (Heavier)
Rest 1-1.5 minutes b/w sets
CWOD
For time:
30 DB Man Makers, 40#/30#
Burpee-Squat Clean-Thruster-OH Lunge-OH Lunge
Post all results to comments.
13 comments:
Rickey, do the man makers with the row or just burpee and jump into the squat clean ?
Zvi, you're right. Add the row. Thanks for the heads up.
And I had to ask, F#$%K!
Have been sick the past couple of days. My reason for not posting. Hope to be on track again soon.
Below the knee power clean:
225x1, 235x1, 240x1, 235xf, 225x1
OHS:
200x6, 210x2, 210x4, 205x6, 215x4, 225x3, 235x2
3rds:
20 Pushpress at 115lbs
10 Good mornings at 115
rest 90sec between rounds
55sec
1:09 min
1:23 min
WOD:
30 DB Man Makers at 2x40lbs DB
Burpee, Pushup, row right, row left, sq. clean, thruster, Overhead lunge r, OH lunge l =1rep
11:29
During my warm-up/mobility/practice time, I PR'd my handstand walk - 24 feet!! About double what I've done before!
BTK Power Clean
143 - 153 - 163 - 173(a little messy) - 178(barely - forgot to open my hands in the catch)
worst part was the initial lift off the ground - Monday's deadlifts wrecked me!
Overhead squat
2 x 6 @ 88#
2 x 8 @ 79#
did a ton of work on mobility before, but the wrist was cranking everything out of whack. Frustrating.
Push press/Good morning
59/82
CWOD
made up the power snatches from last week.
1:13 or 1:23 - don't remember, but I also think I did rep 3 twice. Either way, I freaking loved it. I will do that every day. And I mean that.
Good stuff tonight! Tara is an animal on the overhead squats. Holy hell.
Power cleans: 121, 126, 131, 136, 141
OHS: 88#. still hurting the shoulder but worked on "over-shrugging" which helped.
RE: BB Push Press: 59#, BB GM: 102#
CWOD: 20 manmakers completed (20#) not sure of the time.
Power cleans:
109-119-121-131-136
This felt really good, almost light. Especially since I failed at 119 TWICE last week, I'm very happy with these numbers.
OHS:
87# across. Dumped on rep 6 of the first round, but I think it might have been a fluke. The rest felt pretty good.
Push press:
58#
Good mornings:
88#
CWOD:
I chose manmakers. Since snatches scare the hell out of me, I knew I wouldn't get much of a conditioning workout if I went that route. Got 20 with 20#. No clue on the time.
Power clean: 174,184,194,198,203 (fail)
OHS: all four sets at 164
Push Press: 115, 20th rep in 3rd round
Good Mornings: 135, these still suck
Chose to do the 15 power snatches at 147. Got to 13 reps when the 3 minutes were up. Did the other two shortly after.
BKPC
WU
154x5 198x3 220x2
WS
225,230,235,240(fail),240(fail)
OHS
WU
88x5 110x3 132x2
WS
132 Across
PP
88 Across
Goodmoring
135 Across
Sorry for not posting earlier, hectic week.
Below the Knee Power Clean
75kg, 77.5kg, 80kg, 82.5kg,85kg
Overhead Squat
4x6x45kg tried 50 on the first but it was ugly, went down to keep good form.
Three sets of:
Barbell Push Press x20 (increase weight)
ss w/
Barbell Goodmornings x10 (Heavier)
PP 45kg
GM 55kg For time:
30 DB Man Makers, didn't get to this one. had to get out of the gym, but will do it.
me: 200,205,210,210,210
se: 130,130,130,135
re:
pp - 90 x 3
gm - 95 x 3
cwod: 14:10
good hard day
thanks for the program
BTK Cleans
126-131-136-141-146failed
OH Squats
87 across
Press
58
Good Mornings
88
cwod
15 snatches @87#
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