03MAY13. Friday is a Funday

Strength
1a)    7x3 Deadlift.      (shoot for 75-80%)

1b)   7x3   Bench Press (heaviest possible)


Conditioning

10Min AMRAP
10 Pull ups
15 Hang Power Snatch  @ 75#
20 Push Ups

26Oct12: Friday- Put your money where your mouth is

1RM Snatch-  5 attempts
1RM C&J-     5  attempts

3RFT:   275/325# DL, 50 DU   10min or less for 50# bonus.   1# bonus for every s under 10.
 OR
3RFT:  185 DL, 50DU    9min for bonus structure


PRs where had today.  Not sure about everyone, but don't be discouraged.  All depends on where you are on your bodies natural rhythm or cycle.   As we progress (or not), there will be natural ups and downs based on nutrition, sleep, stress...  

jz- 
Snatch-  150 (pr)  failed 155 x2.
C&J -  190 not a pr.
DL/DU-  8:08  not a pr.   DU stunk!

g. sully

120 Snatch

165 Clean and Jerk

 DL/ DU:   8:00

san fran

snatch-  105

C&J-      165  (clean 175 pr)

DL/DU-    4:00  (LOOKOUT!)

Arturo

Snatch-    135

C&J-          210   he'd have a 240# jerk if he'd learn how to jerk!

DL/DU:   9:09.    SMOKED the first round.  Then fell apart.....

We'll do something like this again.   maybe we'll base it on weight.   Or gender.   Or scheme it so only the coach/author can win.....

The week ahead (12Dec-16Dec11)

Another fun filled week.  Nothing crazy and exotic here.  Pulling from the main site and adding in our strength bias.  Why you ask, 'because strong people are harder to kill, and generally more useful'.

If you can name the author of the quote, I'll buy you a coffee.

I mentioned this last week when I heard some griping about the 3x5s.   We've had some fun the last couple months, but I think we have fallen into the lure of the 'sexy metcon'.   We need to get out of that rut.  So with out any more explainations, here are my plans......


Monday:
3x5 squats.   Add 10# to each set if you got all three last week. 
+ A bonus of 15 reps.   Pick a weight you can get 15.  If you get it add weight next wk

Then
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Tuesday:
Press (Shoulder or Bench -preferably opposite of last week)   3 x 5.
+ A bonus of 15 reps.   Pick a weight you can get 15.  If you get it add weight next wk

1-1-1-1-1-1-1
Hang Squat Snatch.   Work the form.

Wed:
DL 3x5
Interesting article on Deadlifts

Then
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Thursday:   Yoga, Stretch, Skills, Run, Row.   Back the intensity off if you can.

Yoga for the a-type personality

Friday:     TBD.  I'm hoping easier than last weeks.

Some links taken from 'urban gets diesel/ whole9 life' and T-Nation.   Feel free to add comments, discuss format and generally ask for more work.  

Giddyup!

August 15th - August 19th WOD schedule

Goal is to have specifics up later, but it looks like this thus far:

M-   12min AMRAP:   400M run, 5 Deadlifts  (post rounds and load)
T-     'Gator'   8RFT:   5 185# Front Squat, 26 Ring Push Ups
W-    Behind the head Jerk.    1-1-1-1-1-1-1
Th-    The usual.  Rest, Stretch, RUn, Row, Swim.  
Fri-    TBD


TODAY-