rest day

ACTIVE RECOVERY
10 rounds of rowing
30 secs on/30 secs off
1500m

15 mins mobilizing shoulders

Thursday 30th August

wod#1
Strength:
10 mins to work up to heavy: power clean, power jerk, split jerk complex = 90kg

metcon:
5 rounds for time of:
5 clean and jerk 70kg
10 chest to bar pullups
time= 7:46

Wod#2
emom for
4 mins- 5 power cleans @ 80kg
4 mins- 3 power cleans @ 90kg
4 mins- 1 power clean  @ 95kg

"Nancy"

wod
Strength:
8 mins to find 2rm turkish getup = 32kg right hand, 24kg left (recovery)

"Nancy"
5 ROUNDS OF:
400m run
15 OHS 45kg
time= 15: 49 pr

tuesday 28th August

wod#1
strength:
work up to 5rm floor press = 80kg
5xME weighted ring dips @ 20kg (2mins rest) = 5/8/6/6/5reps

wod#2
"mainsite"

10-8-6-4-2
muscle ups
box jumps 40"

time=11:20

monday 27th August

wod#1
Strength:
5-5-5-5-5 Push press
40kg/60/70/80pr/85 (f)

metcon:
20-15-10-5
Front squat 80kg
Toes to bar
time=13:00

wod#2
technique:
15 mins to work up to max:
power clean, power jerk, split jerk = 90kg

saturday 25th august

wod#1
strength:
1-1-1-1-1 pause back squat (3 second pause at bottom)
80/100/110/115/120kg

5-5-5-5-5 sitting down strict press
40/45/50/50/52.5kg

metcon: "elizabeth"
21-15-9
squat clean 60kg
ring dips
time=10:32 pr

wod#2
volume:
amrap rounds of
emom 3 strict hspu
total=13/1 (40reps)

thursday 23rd august

wod#1 'cooee wod'
metcon:
21-18-15
KB swings 40kg
Sit-ups
300m run / tyre-box jumps
time=11:31

Rest 3 mins, then

12-8-4
Burpees
KB snatches 32/24kg
300m run / tyre-box jumps
time=9:56

wod#2
strength:
emom back squats
min 1-5 3reps @ 100kg
min 5-10 2 reps @ 110kg
min 10-15 1 rep @ 120kg

wod#3
practice:
30 mins of snatch technique (worked up to medium weight)

pr clean and thruster

wod:

work up to max snatch = 70kg (failed so many times, so annoying)
work up to max thruster = 85kg pr
work up to max clean = 105kg pr

1rm deadlift

wod#1
clean complex: (heaviest possible)
1 deadlift, 1 hang squat clean, 1 squat clean
60kg/70/80/90/95/100kg

metcon:
9-15-21 deadlifts @ 107.5kg
18-30-41 pistols
time=11:32

wod#2
work up to 1rm deadlift
100kg/140/150/160/170kg pr

Finally feel like my traps have loosened up and shoulder is freely moving around! felt amazing to not be injured and was so excited to wod up this morning. didnt go overhead and probably wont till next week just to be sure. The 1rm deadlift felt easy, a 5kg pr. so did the clean complex, im looking forward to doing some max clean attempts soon. Have a feeling i can clean 110kg which i would be so stoked with!  all the front squat work ect.. the metcon was fun, could have pushed abit harder but went abit easier for first wod back in awhile. Happy days

1rm front squat

wod#1
work up to 5rm hbbs = 125kg pr

wod#2 (5 hours after wod#1)
work up to 1rm front squat = 125kg pr

thursday 16th august

strength:
work up to 3rm hbbs = 130kg pr
work up to 2rm front squat= 110kg (almost made 115kg)

My shoulder is still giving me grief. Its been almost 2 months and im itching to do more wods. Im trying my hardest to be patient and have been doing these squatting sessions for the last month with no other movements that may aggrevate the problem. Lots of mobility wod stuff with the trigger point ball, trying to loosen up my traps which i feel is the main problem. Hopefully get things under control real soon and can continue training for regionals.

20rm back squat death

wod#1
3x5 Low bar back squats @ 130kg pr (3 min rest between)
then
20rep back squat @ 100kg pr

wod#2
rowing intervals
1min row/1min rest = (263m @ 1:54/500m @ 25s/m)
2min row/2min rest = (533m @ 1:52.5/500m @ 24s/m)
3min row/3min rest = (751m @ 1:59.8/500m @ 23s/m)
4min row/4min rest = (1000m @ 2:00/500m @ 23s/m)
3min row/3min rest = (760m @ 1:58.4/500m @ 24s/m)
2min row/2min rest = (512m @ 1:57.1/500m @ 25s/m)
1min row = (289m @ 1:43.8/500m @ 31s/m)

total rowing average = 16mins (4109m @ 1:56.8/500m @ 25s/m)

back to training

wod:
work up to 5rm front squat = 100kg pr
work up to 3rm front squat = 110kg pr
work up to max front squat = 120kg
then
every 2 mins for 10mins:
2 hbbs @ 120kg

clean complex

wod#1
3-3-3-3-3 HBBS
100/110/120/125/127.5kg pr

wod#2
2-2-2-2-2
clean off blocks at high hips
60/70/80/80/85kg

"3rep clean complex"
work up to max weight for:
squat clean/hang squat clean/front squat
80kg/85kg/90kg/95kg/100kg

max back/front squat

wod:

work up to max High Bar BS-
40x5
60x3
80x1
100x1
120x1
130x1
135x1 pr

work up to max Front squat-
100x1
110x1
115x1
120x1 (7.5kg pr)

August 1st

strength:
one legged deadlift x5reps = 20/40/60/80kg (90kg right leg)

wod:
10 deadlifts 130kg
20 ring rows
30 jump squats
40 abmat situps
50 wallballs
40 abmat situps
30 jump squats
20 ring rows
10 deadlifts 130kg
time=14:41

post-wod:
-hip flexor mobility