Tuesday or Wednesday 5/6 August 2014
Thursday 7 August 2014
[1] Find a heavy set of the following complex, then do it for 7 sets:
1 Power Snatch + 2 Snatch Grip Push Press (behind neck) + 2 OHS with 2 sec. pause at bottom.
Weights used: 165, 165, 165, 165, 175, 175, 175
[2] For Time:
*Alternating between movements:
Row For Calories: 20-18-16-14-12-10-8-6-4-2
Push Press/Jerk @ 135lbs: 10-9-8-7-6-5-4-3-2-1
Time: 13:10 unbroken.
1 Power Snatch + 2 Snatch Grip Push Press (behind neck) + 2 OHS with 2 sec. pause at bottom.
Weights used: 165, 165, 165, 165, 175, 175, 175
[2] For Time:
*Alternating between movements:
Row For Calories: 20-18-16-14-12-10-8-6-4-2
Push Press/Jerk @ 135lbs: 10-9-8-7-6-5-4-3-2-1
Time: 13:10 unbroken.
Friday 8 August 2014
[1] 20 Rep Back Squat: 20 @ 275
[2] For Time:
21-15-9
Deadlift 315lbs
Box jump 24”
Time: 13:10 *I really need to deadlift more often
*Power Clean 225 + Front Squat to put the bar on the rack
[3] 5 Rounds (UT)
5 Strict Press @ 135lbs
10 Pistols
Then 2×5 Muscle Ups
[2] For Time:
21-15-9
Deadlift 315lbs
Box jump 24”
Time: 13:10 *I really need to deadlift more often
*Power Clean 225 + Front Squat to put the bar on the rack
[3] 5 Rounds (UT)
5 Strict Press @ 135lbs
10 Pistols
Then 2×5 Muscle Ups
[1] Front Squat + Back Squat complex (work up to heavy today’s max): 3 FS x295 + 6 BS x295 (use rerack quickly to transition front to back, otherwise unbroken)
[2] Forgot exactly what the WOD is above, but this is what I did:
For Time:
50 Double Unders
21 Front Squats @ 135lbs
21 GHD Situps
21 Toes 2 Bar
15 Front Squats @ 155lbs
15 GHD Situps
15 Toes 2 Bar
9 Front Squats @ 185lbs
9 GHD Situps
9 Toes 2 Bar
50 Double Unders
Time: 12:10rx
First WOD in Japan; 4/5 Days of no WODs. My legs hurt today on this one.