Power Cleans, Double Unders, Mat Slams

I have about decided to skip a heavy lift on day three of my three day run.  I am always sore in a core area and I think four heavy lifts a week work pretty well.  My left quad had some considerable pain today.  I was going to change this WOD to normal cleans but the squat hurt my leg so I just did it as Rxed.

5 Power Cleans 185 lbs
20 Double Unders

Time was 7:11

I finished up with mat slams 5x10 with 30 seconds recovery.

Squats, One arm KB Power Snatch, Pull-ups

I did heavy squats reps of five and then this WOD from the Football page.

7 One arm KB power snatch (RT) 2 pood
7 One arm KB power snatch (LT) 2 pood
7 Strict pull ups

Don't remember my time but everything was unbroken and pull-ups were from dead hang with thumbs out on odd rounds and thumbs in on even rounds.

A lot of stuff

Back on Saturday I started with heavy bench and topped out at 265.  Then I did the following from the gymnastic and football sight:

Ring Strength series

A) 4 Series:

• 8 Ring Push ups ( Always finish Rings turned out)
• 5 ring flys, ( Straight arms )

B) 5 series:

• 5 Jumping Butterfly mount /uploads/gymnastics/file/IMG_1449(1).MOV
• 6 Ring Dips ( Strict )
• 3 Chin ups

WOD

10 KB Swings - 2 pood
15 Toes to Bar
Sprint 25 yards

*Rest 45 seconds between rounds

I don't remember the time.  I just know it was a great workout and I loved it.

Deadlift and burpees

started with deadlift.

got up to 355 and picked it up real easy but for some reason I could not get 365.  Only tried once because I was in a real hurry.  I want to deadlift 200 lbs over my body weight and it will happen pretty soon as my back is getting stronger.  Then I jumped into this wod and headed home.

Five rounds for time of:
275 pound Deadlift, 5 rep
10 Burpees

Overall time was 7:15

Lunges, knees to elbows

Body was a little sore all over so I skipped doing a heavy lift.

Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.

Time was 9:26

Finished with 4 80yard sprints, two up hill and two down hill.

Pull-ups, rope climb, curls - Wall-ball, Pull-ups, Double-unders

I started with heavy pull-ups all were from a dead hang and pause at the bottom.

35lbs x 5 thumbs out
35lnd x 5 thumbs back (on parallel bars)
35lbs x 5 thumbs in

climbed the rope with 35lbs and did not use my legs

40lbs x 5 thumbs out
40lnd x 5 thumbs back (on parallel bars)
40lbs x 5 thumbs in

I finished by tying a rope to power stand 15 yards away and climbing the rope hand over hand going backwards until I got to the knot at the top.  I did not make it with the weight so I dropped down to twenty lbs and got closer.  I finished by going all the way with no extra weight.  It gets much harder at the end.  I then went to curls on the bar with the balls one each end.

Finished with the following WOD.

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

Time was 12:26

Back was, and still is, toast.  Pull-ups took much longer than normal.  I never put more then 20 together.

Clean - Jump and touch, Deadlift, Handstand push-ups

I started with squat cleans.  I have some kind of mental block at 225 because I just wasn't able to get it.  I droped a little weight and did a bunch of clean and jerks to work on form.  I am able to consistantly clean weight that I could not get before and jerk it also so there is progress.  It is just slow.

Finished with this WOD:

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

time was 9:11

Sled Drag

Walk as far as possible in 45 mins with a 40-60 lbs weight vest, sand bag, plate or dragging a sled.
*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*You can drag a sled with 45 lbs on it for max distance in 45 mins.
*Remember to walk, not run.

I did this at the middle school.  I am pretty sure I went over 2 miles.  I had over 8 laps covering the practice football field and walking along the fence of the new trail.  I pulled 54lbs (weight vest and two 12lb shots.  Had to stop a few times and adjust the shots but was pretty steady.  After 45minutes of dragging over dry grass the bottom of the sled was well polished.

Bench and lots of stuff for shoulders and upper back

Started with bench

205 x 3
225 x 3
235 x 3
240 x 2+F (Was on my way up and got hooked on the bottom of the peg.)
245 x 1(as fast as I could change the weight and go after the failed set of 3)

Gymnastic WOD:

A)

• 4 x 12 HSPU ( Chest facing wall )
• 4 x 15 Push ups ( Hands & elbows facing towards feet )
• 2 x 10 Ring dips ( Pause at top for 5's each rep with rings turned out )  This was much harder than I thought it would be.  I did 4 x 5 but did them right.

B)

4 Rounds for time

• 5 Power Snatch @ 135lbs (Subbed 95lbs)
• 10 toes to bar
• 15 Ring rows with feet on a 20" Box

It has been a long time since I scaled down weight, but I have not done snatch since about two years ago when it really messed my back up.  Wow, I am glad I did.  My upper back and shoulders were toast from the other two exercises and I would have really messed up my lower back if I had not pulled back the weight. This way I am still healthy and well.

Time was 8:14

C)

• 100 Double unders
• Rest 90's
• 200 Double unders

I hurred through all this stuff on my lunch hour so by this time my shoulders and back were fried.  I finished in 10:48

VERY GOOD UPPERBODY WOD TO DO BEFORE A REST DAY

Bear Crawl, Deadlift, Lateral Bar Burpees

Back on Monday I wanted to do heavy singles on deadlift and did not have time.  So I did this WOD instead.

Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar

Took me 8:14

I have been shy of squat and deadlift for the last month or so because my back has been a little jacked up.  The deadlifts were feeling very heavy and back is sore today but not injured.  This was a good fit for me.  Cashed out with KB swings. They always seem to put my spine in line.