October 1, 2013
1) 5 rounds, every minute complete the following:
even minutes: 2 -3 weighted pull ups
odd minutes: 5 deficit hand stand push ups
2) 5 rounds, every two minutes, complete 5 hang power cleans and jerk (split or push). Work up to heavy as possible. Straps are ok to use.
3) 5 rounds:
20 kettlebell swings (24/16kg)
10 box jump overs
rest 2 minutes
Optional Session to be done 3+ hours before or after the regular training session:
10 x 100m sprints
rest 60 seconds
Don’t stress if you aren’t able to fit this in. This session will only be beneficial if you are fresh and are able to run at top speed for all rounds. If you start to significantly slow, increase the rest or end the session – either is ok.
Used 175 lbs on the 5 sets of 5 x hang clean and jerks. Very good workout. These got easier in rounds 4 and 5 after I stopped split jerking.
12:42 on the wod. Used 30” boxes. All rounds 54-58 seconds. good workout.
Our groups sprints ranged from 12.8 seconds to 14.60 seconds. Fastest sprint was the last one–everyone ran extremely well and did great on everything we did today.
Fun morning.
10-100 meter sprints at ASH track-held all sets at 14-15 seconds (60 seconds rest) (no rowers were there)
2 hours later
Hang power clean and Jerk: 215, 215, 215, 205, 195. Had to lighten the weight a little. Hook grip was hard to maintain.
WOD: 13:36 (30″)
Pull-ups 28 kg, HSPU with 2-45#s
5 Hang Cleans + jerk – unbroken at 180#
Wod – 13:15
Sprints were fun. Last sprint was a record for the Tractor Supply lot.