Behind the Neck Pull Up/Behind the Neck Snatch Grip Press..

30 rounds NOT for time:

• 1 Behind the Neck Pull Up
• 1 Behind the Neck Snatch Grip Press (95)

 Cash Out: 5x5 Dips (53)

"Harper"...

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
3 rounds plus 14 reps

 (I ran inside the gym because of ice and realized this morning that my math was wrong. Only ran 200m instead of 400m. This was NOT Rx. Next time.)

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Max 500M Row & AMRAP 5: 1000M Row/Max Burpees....

Max 500M Row - 1:38.2 

Rest 5 minutes, then: 

AMRAP 5:

1000M Row 

Max Burpees

11 reps 

Cash Out: 400M Farmers Walk (70lb Kettlebells). 

Klokov Push Press/Strict Press & Reverse Hypers

Klokov Push Press - 135lbs - 75 reps

Klokov Strict Press - 95lbs - 25 reps 

Reverse Hypers - 50 reps

"Kelly" - AKA "Karen" on Steroids!

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

40:06 Rx (PR of 2:50!)

“Merry Christmas Eve”...

3 rounds for time of:
Run 1 mile
50 pull-ups
41:35 Rx

Cashout – 1 Mile Slosh Pipe Walk (35)

“Death by Clean and Jerk”…

With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until 15 minutes or you tap out. 

5 rounds plus 5 reps (155)

PR of 2 reps and 20lbs. 95% of my bodyweight. #zerocomplaints

Klokov Push Press, GHD Raises, Reverse Hypers, Sledgehammer Swings

Klokov Push Press - 115lbs - 75 reps

GHD Raises - 50 reps

Reverse Hypers - 50 reps

Cash Out: 100 Sledgehammer Swings - 8lbs

"Half Holleyman"...

15 rounds for time of:

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
205 pound Power clean, 1 rep

26:02

HSPUs were strict. Rx is 225lb power clean and 30 rounds. RIP SSG Holleyman 

Enlarge image

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

"Barbara"...

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Capped at 45:00 

4 rounds plus 115 reps (25 short of finishing) 6:15 SLOWER THAN LAST TIME. 

Last three rounds of pull ups unbroken. Small mental victory! 

I need a nap!

Invictus Day Three...

Event 9 – Starts at 0:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Calories of Rowing on Concept 2

25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 10 calories 

Rest until the running clock reaches 5:00, and then…

Event 10 – Starts at 5:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Deadlifts (185/135 lbs)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 5 reps

Rest until the running clock reaches 10:00, and then…

Event 11 – Starts at 10:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Burpee Box Jump-Overs (24”/20”)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

26 reps 

Rest until the running clock reaches 15:00, and then…

Event 12 – Starts at 15:00 on the running clock

For time:

25 Calories of Rowing on Concept 2

25 Deadlifts (185/135 lbs)

25 Burpee Box Jump-Overs (24”/20”)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

11:26 

* 12lb wall ball. Everything else Rx 

Burpees...

150 Burpees 

Slow and steady 

22:33

Planet Fitness - Albany 

Comp Train WOD 12/12/15...

4 RFT:

600m Run

25 Burpees

15 Jerks (115)

37:41

Cash Out: 100 sledgehammer swings 

50 @ lbs & 50 @ 16lbs

"Predator”...

4 RFT of:
10 Touch & Go Clean & Jerks (135)
10 Cal Row
10 Bar Facing Burpees
10 HSPU
10 T2B
32:46 (C&Js were not touch and go.)
That was BRUTAL!

Klokov Push Press

135kbs - 50 reps 

Back Squats/GHD raises...

My mind wasn't into training today but I ended up going anyway. 

Back Squat - 3x8 @ 190lbs

GHD raises - 3x8

''Something is always better than nothing''.

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Machine Press - 75#- 70 reps

DB Hammer Curls - 40# - 70 reps each arm

2 minute rest: 

PR Two - 10 Minutes:

Bench Dips - 70 reps 

One-arm Cable Lateral Raises - 70 reps each arm

5K Run...

32:05 - Slow as hell. Better than nothing. 

EDT - Chest & Back...

PR One - 15 Minutes

One-arm Rows - 50# - 80 reps each arm

Push Ups - 80 reps

2 Minute Rest

PR Two - 5 Minutes 

DB Pullovers - 50# - 25 reps 

Diamond Push Ups - 25 reps

Klokov Press & GHD Raises...

Klokov Push Press 

165lbs - 10 reps

145lbs - 10 reps

135lbs - 10 reps

115lbs - 70 reps

100 reps

Glute-Ham Raises - 50 reps 

Back Squats - Sets of 8 & GHD Raises...

Back Squat 1x8 - 250lbs

Back Squat 5x8 - 185lbs

GHD Raise - 3x10

My plan was to back squat 4x8 at 250lbs today. After my first set on of my coaches said my stance is too narrow and I'm using mostly quads. That's fine but you will plateau earlier than if you work in your hamstrings and glutes. 

So I told my ego to screw and dropped the weight down to 185lbs. I did 5x8 while keeping my feet wider and working on driving my knees out. I also did some flute-ham raises as accessory work. 

One step forward - two steps back. It's all good. 

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Standing DB Press - 30# - 75 reps

Standing DB Hammer Curls - 30# - 75 reps each arm

5 minute rest 

PR Two - 5 Minutes:

Bench Dips - #45 - 25 reps

EZ Bar Curls - 60# - 25 reps

Cash Out - DB Shrugs - 75# each hand - 100 reps