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