19 - 25 October 2014

Sunday 19 October 2014
[1]  Rest/Recovery  Sick #10
[2]  I did do some "playing" with DBs for future ideas of WODs.

Monday 20 October 2014
Sick #11
AM
[1]  2.8 mile run.  SQ 1st place.  Pushed 90-95% pace.
PM
[*]  Coached, then did WOD at home (and put together new Rogue Box)
[1]  Five rounds for time of:
Dumbbell Complex* x 5 reps @ 35lbs per arm
V-Ups x 10 reps
Time: 19:02
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean (hang power)
Front Squat x 2 reps
Push Press x 2 reps

Tuesday 21 October 2014
[WU]  Skill Work: Handstand Pushup (platform & rings) & Rope Climbs
[1]  Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%  (255)
*Set 2 – 3 reps @ 80-85%  (270)
*Set 3 – 2 reps @ 85-90%  (285)
*Set 4 – 4 reps @ 80-85%  (270)
*Set 5 – 3 reps @ 85-90%  (300x2)
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%  (255)
Rest 2 minutes between sets
[2]  “Ups and Downs”Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (reps: 30+20)
2 Rope Climbs (15′)
Time: 3:00
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (reps: 25+8+7)
2 Rope Climbs (15′)
Time:  2:35
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (reps: 18+12)
2 Rope Climbs (15′)
Time:  2:01
[3]  EMOM
Reps of 12-10-8-6-4-2(+2)
- Chest 2 Bar Pullups, Unbroken Butterfly
*the 2(+2) is 2 C2B Pullups + 2 Muscle Ups. 

Wednesday 22 October 2014
[1]  Rest/Recovery... I barely got 4 hours of sleep night before cause of kid's ER.

Thursday 23 October 2014
[1]  Power Clean Touch-N-Go (no pausing at ground/thigh/hip/rack)
9x135, 7x135, 5x165, 5x165, 3x165 (squat), 3x165 (squat)
[2]   Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%  (215)
*Set 2 – 6 reps @ 60%  (255)
*Set 3 – 4 reps @ 70%  (295)
*Set 4 – 2 reps @ 80%  (340)
*Set 5 – 2 reps @ 90%  385)
[3]  EMOM 10 Mins
Speed Deadlift x 3 reps @ 275lbs
[4]  For Time:
Run 1 Mile  (7:09)
40 Bench Press @ BW (165lbs)  (12:48)
Run 1 Mile  (7:19)
40 Front Squats @ BW (165lbs)
Time:  25:41

Friday 24 October 2014
AM:
[1]  Tabata PT (1 min rest between sets)
- Jumping Squats
- Bicycle Crunch
- Pushups
- Mountain Climbers
- Planks
- Supermans (back extensions)
PM:
[1]  Jerk Skill Work from box
*Play with the weight to determine what is necessary for today.  Do not overuse the wrist.
12 rounds (not timed) of the following complex as an EMOM.
3 Push Press + 1 Split Jerk
Weight:  135, 145, 155, 165, 175, 185, 175, 175, 175, 175, 175, 175
Rest only overhead, must rebound from front rack.

Saturday 25 October 2014
[1]  Rest (unplanned) Power Outage