Sunday:
Rest/Recovery
Monday:
[1] Hatch Wk4 D1
Back Squat: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% - rest as needed.
8x235, 8x255, 6x295, 6x315
Front Squat: 1x5@70%, 1x5@75%, 1x5@80%, 1x5@85% - rest as needed.
5x225, 5x235, 5x255, 5x265
*OMG... today these squats felt soooo heavy. I need to make sure I'm hydrated & eating enough.
[2] 3 Rounds for time:
500m Row
15 Bench Presses @ 155lbs
Time: 9:23rx
*Game plan: 1:50-1:54 on rowing. Reps of 6-5-4 on bench presses. This worked great till the 3rd round. I tried to go all out on the bench press and made it to rep 8 exhausted. After that it took me 3 more sets to complete. I need to not get too excited and just stick to the plan. Overall, very fun WOD.
[3] Skill: 5 UB Bar Muscle Ups [completed].
Tuesday:
[1] 5x3 Snatch from blocks (above the knee) @ 85% -Rest 60-90 secs.
Weight: 135, 135, 155, 155... did 4 sets, forgot it was 5
[2] 4x4 Snatch Pull to Hips - Heaviest possible, rest 60 secs.
Weight: 185-185-205-205
[3] 5 Rounds for time:
1 Clean
3 Hang Cleans
5 Front Squats
7 Burpees
9 Knees to Elbows
Time: 7:01rx
[4] Max weight for the above complex (UB). 1 Clean + 3 Hang Clean + 5 Front Squats
Weight: 135, 165, 185
[5] Skill: 9 UB Bar Muscle Ups [completed].
Wednesday:
[1] 7 Rounds for time:
8 Boxjumps @ 30inch
4 Strict HSPU
8 C2B Pullups
Time: 5:42rx
[2] Alternating rounds with partner, rest only when partner is working (untimed)
4 Rounds
5 UB Muscle Ups (Handstand Walk 20 feet)
5 Atlas Stone to Shoulder @ 115lbs
10 GHD Medball Situps @ 14lb
[Complete]
Thursday:
[1] 5x2 Clean& Jerk from blocks (above the knee) @ 80% - Rest 1:30-2:00
Weight: 185,205, 185, 185, 185, 185
[2] 3x5 Good Mornings - heaviest possible, rest 60 secs
Weight: 95, 95, 95
[3]3x5 Push Press 4x5 Weighted Ring Dips + ME Ring Dips - heaviest possible, but same weight for all 3, rest 60 secs
Weight: 35--> 1:5, 2:5, 3:1, 4:3
[4] 3x8 Bent Over Row - heaviest possible, rest 60 secs
Weight: 95, 115, 135
[5] 7 rounds (rest 1:1)
Walk 30 feet, 3 HBBS, return 30 feet @ 245lbs
30 Double Unders
30 sec ME row (meters)
rest 1:1 (averaged to 90 sec rests.
Friday:
[1] Hatch Wk4 D2
Back Squat: 1x8@65%, 1x8@75%, 1x8@85%, 1x8@90% - rest as needed.
8x235, 8x255, 8x275, 8x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[2] 4 Rounds for time:
10 Deadlifts @ 225lbs
20 Wallballs @ 20lbs
30 Double Unders
Time: 8:10rx
*Not 100%, after round 1 I was out of breath and could hardly do the wallballs.
**Afterwards I tried a couplet of muscle ups and snatches 135lbs and couldn't do the snatches.
Saturday:
[1] BHCF Halloween WOD 2013
For time:
10 Burpee Pullups
31 Power Snatches @ 95/65
10 Goblet Squats w/ a pumpkin
31 Toes 2 Bar
10 Boxjump Overs @ 30/24"
31 Deadlifts @ 185/125
Run 400m w/ a pumpkin held Overhead
Run Backwards 400m w/ a pumpkin in hands
10 Deadlifts @ 185/125
31 Boxjump Overs @ 30/24"
10 Toes 2 Bar
31 Goblet Squats w/ a pumpkin
10 Power Snatches @ 95/65
31 Burpee Pullups
Time: 39:48rx (in Costume)
[2] For Time:
50-40-30-20-10 Double Unders
10-8-6-4-2 Power Cleans @ 155lbs
Time: 6:31rx
Rest/Recovery
Monday:
[1] Hatch Wk4 D1
Back Squat: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% - rest as needed.
8x235, 8x255, 6x295, 6x315
Front Squat: 1x5@70%, 1x5@75%, 1x5@80%, 1x5@85% - rest as needed.
5x225, 5x235, 5x255, 5x265
*OMG... today these squats felt soooo heavy. I need to make sure I'm hydrated & eating enough.
[2] 3 Rounds for time:
500m Row
15 Bench Presses @ 155lbs
Time: 9:23rx
*Game plan: 1:50-1:54 on rowing. Reps of 6-5-4 on bench presses. This worked great till the 3rd round. I tried to go all out on the bench press and made it to rep 8 exhausted. After that it took me 3 more sets to complete. I need to not get too excited and just stick to the plan. Overall, very fun WOD.
[3] Skill: 5 UB Bar Muscle Ups [completed].
Tuesday:
[1] 5x3 Snatch from blocks (above the knee) @ 85% -Rest 60-90 secs.
Weight: 135, 135, 155, 155... did 4 sets, forgot it was 5
[2] 4x4 Snatch Pull to Hips - Heaviest possible, rest 60 secs.
Weight: 185-185-205-205
[3] 5 Rounds for time:
1 Clean
3 Hang Cleans
5 Front Squats
7 Burpees
9 Knees to Elbows
Time: 7:01rx
[4] Max weight for the above complex (UB). 1 Clean + 3 Hang Clean + 5 Front Squats
Weight: 135, 165, 185
[5] Skill: 9 UB Bar Muscle Ups [completed].
Wednesday:
[1] 7 Rounds for time:
8 Boxjumps @ 30inch
4 Strict HSPU
8 C2B Pullups
Time: 5:42rx
[2] Alternating rounds with partner, rest only when partner is working (untimed)
4 Rounds
5 UB Muscle Ups (Handstand Walk 20 feet)
5 Atlas Stone to Shoulder @ 115lbs
10 GHD Medball Situps @ 14lb
[Complete]
Thursday:
[1] 5x2 Clean
Weight: 185,
[2] 3x5 Good Mornings - heaviest possible, rest 60 secs
Weight: 95, 95, 95
[3]
Weight: 35--> 1:5, 2:5, 3:1, 4:3
[4] 3x8 Bent Over Row - heaviest possible, rest 60 secs
Weight: 95, 115, 135
[5] 7 rounds (rest 1:1)
Walk 30 feet, 3 HBBS, return 30 feet @ 245lbs
30 Double Unders
30 sec ME row (meters)
rest 1:1 (averaged to 90 sec rests.
Friday:
[1] Hatch Wk4 D2
Back Squat: 1x8@65%, 1x8@75%, 1x8@85%, 1x8@90% - rest as needed.
8x235, 8x255, 8x275, 8x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[2] 4 Rounds for time:
10 Deadlifts @ 225lbs
20 Wallballs @ 20lbs
30 Double Unders
Time: 8:10rx
*Not 100%, after round 1 I was out of breath and could hardly do the wallballs.
**Afterwards I tried a couplet of muscle ups and snatches 135lbs and couldn't do the snatches.
Saturday:
[1] BHCF Halloween WOD 2013
For time:
10 Burpee Pullups
31 Power Snatches @ 95/65
10 Goblet Squats w/ a pumpkin
31 Toes 2 Bar
10 Boxjump Overs @ 30/24"
31 Deadlifts @ 185/125
Run 400m w/ a pumpkin held Overhead
Run Backwards 400m w/ a pumpkin in hands
10 Deadlifts @ 185/125
31 Boxjump Overs @ 30/24"
10 Toes 2 Bar
31 Goblet Squats w/ a pumpkin
10 Power Snatches @ 95/65
31 Burpee Pullups
Time: 39:48rx (in Costume)
[2] For Time:
50-40-30-20-10 Double Unders
10-8-6-4-2 Power Cleans @ 155lbs
Time: 6:31rx
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