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320 Workout Posts
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Same day as Grace75 Power Snatches 75 lbs -
Done day after heavy cleans and snatch workout. Morning: 6:00 100m sprints on the :30, rest 3:00, 4:00, 2:00 rest, then 2:00.30 Clean & Jerks 135 lbs
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WOD messed up my FS ... tight in the afternoon! Need to mobilize!5 rounds of: 800 m Runs 30 Kettlebell Swings 72 lbs 30 Pull-ups
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400 m Runs 1 min 9 secs 400 m Runs 1 min 8 secs 400 m Runs 1 min 7 secs 400 m Runs 1 min 7 secs
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400 m Runs 28 Burpees 28 Deadlifts 225 lbs 28 Box Jump (20 In.)s 800 m Runs 28 Power Cleans 135 lbs 28 Sit-up (butterfly)s 28 Front Squats 135 lbs 400 m Runs
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10 rounds of: 100 m Runs 3 Power Cleans 205 lbs 5 Chest-to-bar Pull-ups Rests 30 secs
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4 x 800m runs: 2:54, 2:53, 2:54, 2:51 (3 mins rest between sets) 1 x 400m run: 1:09 (1.5 mins rest after last 800 ... best 400 recorded is 1:06) Feel good that I ran only three seconds slower after all those 800s.10 Power Snatches 10 Parallette Jumps 9 Power Snatches 9 Parallette Jumps 8 Power Snatches 8 Parallette Jumps 7 Power Snatches 7 Parallette Jumps 6 Power Snatches 6 Parallette Jumps 5 Power Snatches 5 Parallette Jumps 4 Power Snatches 4 Parallette Jumps 3 Power Snatches 3 Parallette Jumps 2 Power Snatches 2 Parallette Jumps 1 Power Snatch 1 Parallette Jump
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5 rounds of: 8 Burpee (Bar Facing)s 8 Deadlifts 225 lbs 8 Toes-to-bars
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21 Kettlebell Swings 2 pood 0 21 ft Seated Tire Drag Pulls 4 pood 0 Pull-ups 0 210 m Runs 0 Kettlebell Swings 2 pood 0 21 ft Seated Tire Drag Pulls 4 pood 14 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 1 21 ft Seated Tire Drag Pull 4 pood 0 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 0 21 ft Seated Tire Drag Pulls 4 pood 11 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 1 21 ft Seated Tire Drag Pull 4 pood 0 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 0 21 ft Seated Tire Drag Pulls 4 pood 12 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 1 21 ft Seated Tire Drag Pull 4 pood 0 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 0 21 ft Seated Tire Drag Pulls 4 pood 10 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 1 21 ft Seated Tire Drag Pull 4 pood 0 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 0 21 ft Seated Tire Drag Pulls 4 pood 14 Pull-ups 1 210 m Run 0 Kettlebell Swings 2 pood 1 21 ft Seated Tire Drag Pull 4 pood 0 Pull-ups 0 210 m Runs
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5 rounds of: 10 Push Jerks 155 lbs 10 Burpee (hand release)s
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2x2 @ 255lb front squat 1:08 400m TT, 6 x 200m (avg time: 32 sec)4 rounds of: 5 Overhead Squats 135 lbs 10 Pull-ups 20 Double Unders
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0 Thruster (One Arm R)s 1 pood 0 Thruster (One Arm L)s 1 pood 5 Bar Dips 1 Thruster (One Arm R) 1 pood 1 Thruster (One Arm L) 1 pood 5 Bar Dips 2 Thruster (One Arm R)s 1 pood 2 Thruster (One Arm L)s 1 pood 5 Bar Dips 3 Thruster (One Arm R)s 1 pood 3 Thruster (One Arm L)s 1 pood 5 Bar Dips 4 Thruster (One Arm R)s 1 pood 4 Thruster (One Arm L)s 1 pood 5 Bar Dips 5 Thruster (One Arm R)s 1 pood 5 Thruster (One Arm L)s 1 pood 5 Bar Dips 6 Thruster (One Arm R)s 1 pood 6 Thruster (One Arm L)s 1 pood 5 Bar Dips 7 Thruster (One Arm R)s 1 pood 7 Thruster (One Arm L)s 1 pood 5 Bar Dips 8 Thruster (One Arm R)s 1 pood 8 Thruster (One Arm L)s 1 pood 5 Bar Dips 9 Thruster (One Arm R)s 1 pood 9 Thruster (One Arm L)s 1 pood 5 Bar Dips 10 Thruster (One Arm R)s 1 pood 10 Thruster (One Arm L)s 1 pood 5 Bar Dips
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tweaked shoulder ... felt weak, poor form1 Push Press 255 lbs
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8 rounds of: 3 Front Squats 135 lbs 3 Push Presses 135 lbs 3 Back Squats 135 lbs
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30 Wall Climbs
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