6/26-6/29

6/26


Going to start laying out my wods differently just to make it easier on me.


Strength WOD #1

10 Sets.
2 Snatch high pulls + 1 Snatch
Rest 60 seconds between sets.
95,115,125,135,140,150,155,155,155,165

Strength WOD #2

Push press
5 x 2 HEAVY
Rest 60 Seconds between
Used 195#

Skill/Accessory WOD #3

3 Rounds not for time.
15 Meter handstand walk
4 Skin the cats
10 Hollow rocks with 15# DB in each hand
Short rest between rounds.

Metabolic conditioning WOD #4

AMRAP 10 Minutes.
3 Power cleans - 205#
60 Meter sprint
3 Wall hop hovers - 4 and 1/2 foot wall
I got 8 Rounds flat.

6/27

Strength WOD #1

10 Sets.
2 Three Stop snatch pull + 1 High hang snatch
Rest 40-60 Seconds between sets.
95,105,115,125,130,135,140,145F,145

Skill/Accessory WOD #2

3 Rounds each for time.
10 Strict toes 2 bar
10 Weighted burpeez - 50# DB in each hand
10 Weighted pistols - 25# DB alternating
Rest 2 Minutes between.
Round 1 - 1:06
Round 2 - 1:09
Round 3 - 1:07

Metabolic conditioning WOD #3

4 Rounds for time.
15 Good mornings - 75#
15 UB Wall balls - 25#
My time - 7:20

6/28
Rest day.

Today.

Strength WOD #1

Front squat
2 x 10 - 75%
Rest 90 seconds between.

Strength WOD #2

6 Sets.
2 Position snatch (floor, mid thigh)
125,135,145,155,165,175F(missed behind on the mid thigh)
175 snatch off the floor never felt so easy.

Strength WOD #3Back squat

3 x 5 - 80%
Rest 90 Seconds between

Skill/Accessory WOD #4

3 Rounds not for time.
10 Weighted GHD sit ups - 25# plate
5 Muscle ups with a 12# weight vest
Rest 60 seconds between rounds.

After the third round of muscle ups I did 3 more sets of 5 UB muscle ups with 60 seconds rest between.

Metabolic conditioning WOD #5

3 Rounds for time.
8 Thrusters - 135#
16 HR Push ups
My time - 2:55

God bless, JM