Up to date

A. Snatch deadlift 3, 2, 1, 3, 2, 1; rest 3 min
Tried to keep same positions as if I was going to put this thing overhead. Tried to keep the speed fast through 2nd pull
B. Close grip bench press 2-3×5; rest 2 min – Skipped due to shoulder still a little clicky on in horizontal plane
C. HSPU; amrap in 8 min
10 min amrap:
15 burpees
60 double unders
4 rnds + 11 Burpees
***Best I’ve felt in a WOD in months**** still not setting the world on fire and I think Rich’s mantel as world’s fittest is safe but none the less I see improvement.

New Squat Snatch PR by 7.5kg

A. Squat clean 2, 2, 1, 1; rest 2 min – Skipped due to yesterday
B. Squat snatch 1, 1, 1; rest 2 min
New PR 7.5kg = 75kg
10 min amrap:
8 OHS 115#
2 muscle ups
Loved this workout. was good. Did all my sets of everything UB although not super quick it was a good little tester to string M/U together.
Been sleeping the house down with 8 hours almost every day in the last 5

No rest for the wicked

Should have been a rest day instead on course we did . Did want to chase super heavy loads so worked fairly sub max.

Clean & Jerk 2-2-2-2-2

Worked at 97.5kg across. Haven’t Split for a while and was a little rusty. Hands were too narrow to start with which caused a slight press out. Adjusted them wider for last set and was much better.

Feeling good although a little tired.

In Transit

Was interstate on a further education course so couldn’t complete the workout below.
Row 500m @85%
Rest 2 min
Airdyne 1 min @85%
Rest 2 min
Instead did:
In 10mins complete 1 mile run
in remaining time complete max KB swings @ 24kg
Mile = 7:31
KBS = 50 
Rest 5 Mins
In 10 mins complete 2000m row
in remaining time complete max double unders
Row = 8:10
D/U = 79

Heavy Squat Clean Grace

A. 1 1/4 front squat 3, 3, 3; rest 2 min
Felt my back rounding a little at the bottom on middle set so I took off some lead
B. Hang squat snatch; build to a 5rm from below the knee (must not drop the bar)
Built up to 52.5kg speed under the bar was fast well for me anyway but was throwing it way out in front. No missed lifts just super inefficient.
C. 30 squat clean for time 155#
Man this one hurt. Didn’t game enough which caused me to get based.
Off the bat did 10 UB squat cleans in about 23 sec then fell into a world of hurt. I regrouped toward the back end with the last 2 sets done in blocks of 5. The middle 10 took about 2:30
Total Time: 4:41
15 min amrap:
30 wall balls
30 CTB chin ups
60 double unders
2 Rnds + 30 WB =270 Reps
Chest 2 Bar was the limiter in this one. Good WOD. I feel I’m getting better.

Snatch Snatch Snatch

A. Snatch deadlift 5, 4, 3, 2, 1; rest 3 min
B. Close grip bench press 3-5×5; rest 2 min

Right shoulder felt very clicky at completion of last set.
C. HSPU; amrap in 5 min

Arms were fried from bench by the time I got to HSPU.


12 min amrap:
10 burpees
20 power snatch 75#
40 double unders

3 Rounds + 10 Burpees = 220 reps. This one one of the hardest WODs I have done.