5 x 5

a. back Squat

175 pound

b. Push Press

165 pound

c. Healthlift

255 pound

Barbara

Back Lever Hold - front lever rows

L-sit - Pass Throughs


Barbara

1. 3:56

2. 3:55

3. 4:10

3 minute rests

This one was did at Miami Beach on vacation.

Oly day

Clean and Jerk 3 x 3

80kg (2-2-2)

Snatch pull 3 x 3

90kg

Over head suqat 3 x3

85kg

Front Squat 2 x 3

102.5kg (2) - 100kg (1- 0 )

5x5

a. back squat 220 pound x 5 x 5

b. push press 155 pound x 5 x 5

c. healthlift 210 pound x 5 x 5

Sprint Interval Training

4 x 400 meters

2 minute rests

6 x 100 meter sprint

1 minute rests

3 sets of:

max push-ups

max pull-ups

Definitly didn't feel a 100% today, felt weak today.

Oly Lifting Practice

Oly Lifting Practice

Snatch 2 x 5
145 pound ( 1-2-2-2-2)

Clean 2 x 5
175 pound ( 1-2-2-2-1)

Push Jerk 2 x 5
175 pound (2-2-2-2-2)

Finisher:
3 Rounds of:
Body Bag Zercher Carry , down driveway and back

Evening Training:

1A. Back lever hold x 4
1B. L-pull-ups 3-4 x 4

2A. L-sit hold x 4 sets
2B. Reverse Leg Lifts 5 x 4 sets
10lb-5lb-5lb-7.5lb

3A. Walrus Walk, full court x 2
3B. Ag Walk , half court x 2

The Dumbbell Complex

5 Rounds for max load of:

5 Deadlifts

5 Hang Squat Cleans

5 Push Presses

5 Front Squats

rest as needed between rounds

50-55-60-65-70 (PR!)

I was coming down with a cold that day. But still managed to pull off this workout and the next day I was done. had to take a day off. the cold got the best of me the next day.

Strength Practice

1A. Back Squats (Moderate 75%) 5 x 5

205 pound x 5 x 5

1B. Push Press (Light 65%) 5 x 5

135 pound x 5 x 5

1C. Healthlift (Heavy 85%) 5 x 5

275 pound 5 x 5

"Grace"

"Grace"

For Time:

60 Kilo Clean and Jerk, 30 repetitions

9:15 ish

Slower than my previous. But I didn't go for a PR today. I kept a nice casual pace, kept calm, didn't try to rush it. I just wanted to get 30 reps in with 60 kilos. It was my third day of working out; I was sore form the Fight gone Bad charity event on Saturday, and then the Olympic Lifting Wod yesterday.

Plank Walks in the P.M.

Olympic Lifting Day

1. Snatch 2 x 3

145 pound ( 2 - 1 - 1 )

2. Front Squats 3 x 5

205 pound

3. Clean Pulls 3 x 3

205 pound . Got to own that load a little more

4. Split Jerk 3 x 5 ( left - right - left )

I held the positions for a lil'

135 ( 3 -3 ) 155 ( 3 - 3 - 3 )

5. Sandbag Zercher Carry

down the driveway and back x 3 sets

regulate rests to 1 minute next time

6. Max V-ups x 3

"Fight Gone Bad"

Fight Gone Bad

Wall-ball Shots 25 - 21 - 21

Sumodeadlift Highpull 23 - 20 -16

Box Jumps 30 - 25 - 22

Push Press 20 - 16 - 14

Row (calories) 16 - 14 - 12

Total = 295

1 minute at each station after which you take 1 minute rest. You do 3 rounds. score is total number of reps/calories

Olympic Lifting Practice

Lifting Inna Da Yard

Muscle Snatch 3 x 3

105 pound

Power Snatch 2 x 4

135 pound

Power Clean + Push Jerk

175 pound

Afternoon:

1a. back lever hold x 5 sets

1b. L pull-ups in tuck position 4-5 x 5 sets

2a. L-Sit hold x 5 sets

2b. suspension trainer leg curls 5 x 5 sets

Squat/Push Press/Deadlift

A. Back Squat (Heavy) 85%

95 kg (5-5-5-5-5)

B. Push Press (Moderate) 75%

65 kg (5-5-5-5-5)

C. Deadlift (Light) 65%

90 kg (5-5-5-5-5)

Elizabeth

"Elizabeth"

115 pound Cleans

Parallel Bar Dips

13:36

Gymnastics Practice

A1. Front Lever - tuck

B1. Multi-plane Pushing

A2. Planche -tuck

B2. Hollow Outs

Olympic Lifting Heavy Singles

Snatch

180 pound PR !!!

Clean & Jerk

205- 215 (x-x-x)

I cleaned the last one , jerked it , but lost it as I was standing up with it.

Front Squats

135(5) - 185 (3) - 225 (1) - 235 (1) PR !!!

Box Jumps

37" - 43.5" - 45"(partial) - 42"

Time Dominant "Angie"

Time Dominant "Angie"

3 minutes max pull-ups

3 minutes max push-ups

3 minutes max sit-ups

3 minutes max squats

I want to keep my metcons to under 15 minutes so I modified "Angie" to be only 12 minutes. I liked it this way. That way I can focus on developing brute strength.

Squat/Push Press/Deadlift

A1. Back Squat 75% x 5 x 5

190 lb/85 kg

A2. Push Press 65% x 5 x 5

125 lb/55 kg

A3. Deadlift 85 % x 5 x 5

270/125 kg

B1. Turkish Get-Ups 3 x 5 Right/Left

Gymnastics Practice

A1. Back Lever max hold x 5 sets

A2. Naners - Tuck x 4-5 x 5 sets

B1. L-Sit max hold x 5 sets

B2. Pike Support lower thru to L-sit x 3 x 5 sets