July 8 - 14

Monday:

AM:

[1] "Fight Gone Bad ('ish)"

3 Rounds for max reps/cal.

1 Min at each station

- Wallballs @ 20lbs to 10"

- Boxjumps @ 24inches

- SDHP @ 75lbs

- Push Press @ 75lbs

- Row for calories

Score: 341 Reps. *Strong points: Boxjumps & Push Press.

PM

[1] 15 Rounds: 5 Hang Power Snatch & 5 Back Squats @ 75lbs

Time: 13:40

[2] Wendler 2/4 - Deadlifts

3x300, 3x315, 8x335

Tuesday:

[1] Snatches: Work on skill/heavy 5 attempts at max

Weight: 135-145-145-145-145. *Had hard time with the catch and 3rd pull, hurt my wrist and it's swollen

[2] 3x5 Snatch High Pull -rest 60 seconds: 5x155, 5x165, 5x165

[3] 3x5 Snatch 1st Pull to knees, 3 sec pause -rest 60 seconds: 5x185, 5x195, 5x205, 5x205

[4] For Max Effort reps against a running clock:
2 Mins ME Double Unders: 190 reps

3 Mins ME KB Swings @ 53lbs: 56 reps

- 2 Min Rest

3 Mins ME Wallballs: 70 reps

2 Mins ME Double Unders: 92 reps

**I Needed to do Wendler 2/4 Front Squats, but my wrist hurts too much to hold even a bar in the front rack position. Doing RICE for 2 days/nights on it and work around it.

Wednesday:

[1] 6 Min AMRAP Ladder (increase 3 reps per round):

3 Deadlifts @ 275lbs

3 Toes to Bar
Score:  Round of 12 complete + 11 Deadlifts of 15

[2] Wendler 2/4 Front Squats
Weight:  3x230, 3x235, 7x245

[3] 5 Rounds @ 50-55lbs Dumbells

10 Pushups

5 Hang Power Cleans

5 Front Squats

5 Push Presses
Very Hard but complete.  Wrist provided very small amount of stability making the front squats very hard to do.
Round of 5 was the only unbroken round.  Alternated rounds with a partner.

 

Thursday:

[1]  Muscle snatch: 3x5
Weight:  95, 105, 105, 115
[2]  Snatch balance: 6x2
Weight:  135x2, 155x2, 175fail, 165x2, 175x2, 185x1
[3]  21-15-9
OHS & snatch grip push press/jerks from back 115lbs

Time:  9:42rx

 

Friday:

Rest Day

 

Saturday:
***With very Minimal rest times between workouts (2, 3, 4), do 20 GHD Situps and 20 Reverse Hypers.  If the GHD is busy, do 5 UB Muscle Ups then wait for GHD.

[1a] 20 ghd situps & 20 reverse hypers & 5 UB MU
[2] 10min amrap: 15 dumbbell snatches (alt arms per round) & 30 double unders
Score:  6+9 Double Unders
[1b]  20 ghd situps & 20 reverse hypers & 5 UB MU
[3] 4x5 hang power snatches
Weight:  5x95, 5x105, 5x115, 3x135, 3x135
[1c]  20 ghd situps & 20 reverse hypers & 5 UB MU
[4] For time:
10 Pistols (5 per)
20 HR pushups
30 Boxjumps
40 wallballs
50 Double unders
40 wallballs
30 boxjumps
20 HR pushups
10 Pistols
Time:  10:55rx
[1d] 20 ghd situps & 20 reverse hypers & 1 MU & 1 Forward Roll from Support

 

Sunday:

[1]  Wendler 3/4 - Backsquats
5x255, 3x275, 3x285, 1+ 315 (10 reps!!! cal=419lbs)
[2]  Three sets for times of:
Run 400m
165lb Hang Squat Cleans x 10 reps  Changed to:  10 KB Swings @ 2pood
20 Front- Back-Racked Walking Lunges in place (165lb)
Rest 4 minutes
Time:  19:10rx  (including the 8 mins of rest times)
**Changed the WOD slightly due to wrist mobility. I can hold and do 95lb cleans, but after 3 reps it hurts very much.