April 2015 Workouts

April 2015 Work Outs

Wednesday April 1

Thursday April 2
12 min EMOM- 2 squat clean and jerk- 117#

Wod

8 rounds- every 2 min
12 c2b
Handstand walk up and over (10 burpee penalty x5 falls)

Friday April 3
20 min AMRAP -4 rounds +run (10)
7 thrusters 105#
10 hspu
13 t2b
400 m run

Saturday April 4
50 min AMRAP - 11 rounds +33 reps
7 hspu
7 thrusters 95#
7 t2b
7 dead lifts 165#
7 burpees
7 KBS 55#
7 pull ups

Monday April 6
6 sets to work up to HAP 2 behind the neck push press into 1 ohs- 125#

Squat program

7 sets of 3 position squat snatch
63, 74, 83, 89.6, 89.6, 94, 100.6

WOD

Tuesday April 7
Squat
Power cleans
Strict pull ups- 3 sets (11, 9, 8 reps)

WOD
5 min ME burpee box jump overs
30 sec rest
4 min ME clean and jerk 95#
30 sec rest
3 min ME ring dips
30 sec rest
2 min ME DU
30 sec rest
1 min pull ups
53, 34, 26, 112, 35

Wednesday April 8
5 rounds for time - 20:48
400 m run with 40# sand bag
100 DU

The "other" total
Bench- 135
Clean- 153
Over head squat- 155

Squat program
5 sets of 7 strict HSPU from 1 mat (last set broken into 4)
hs walks
4 x 10 strict t2b

5 rounds for time - 18:51
10 burpee sand bag throws 55#
10 push press
15 t2b
...then...
800 m run with 55# bag

Thursday April 9
1 mile run
Snatch work- PR'd 1 RM- 122.4#

WOD- 10 min AMRAP
10 dead lifts 95#
5 hang squat cleans 95# (I accidentally did full instead of hang)
10 t2b
... Then 50 wall balls 20# ball, 200m run with ball if you drop it

3x10 strict press 55#

Friday April 10

Monday April 13
Squat program
Front squat 1.5, 4x5 @ 65% (105)
Squat snatches from blocks, sets of 3
83, 89.6, 94, 100.6, 105, 109.4, 113.8, 116

WOD- 26:41
For time:
 3 rounds run 400m, 20 ohs 65#
3 rounds row 15 cal, 15 clean and jerks 85#
21-15-9
Deadlift 135#
Burpees
Pull ups

Tuesday April 14
WOD - 10:38
50 deadlifts 95#
40 hspu
30 PC 95#
20 bar facing burpees
10 ohs
5 MU

Strict pull ups
10-6-10-9-10

Squat cleans from the blocks, sets of 3
111, 122, 128.6, 133 (2/3, re-do 3/3), 137.4

Push Jerk from the rack, sets of 3
89, 109, 119, 129, 139, 149

WOD 25 min AMRAP - 2 rounds + 42 wallballs (360 reps)
75 wallballs 15# ball
Elizabeth (PC 95# & dips) 9-7-5
Fran (thrusters 65# & pull-ups) 9-7-5

Wednesday April 15
2000 m row- 8:30

5 sets of 8 tng PC
5 sets of 5 snatch balance
Squat program
6 sets of 3 ohs @85% (132#)
Work on MU
Wod- 18:05
100 DU
50 sto (65#)
50 burpees to 6 in target
50 power snatch (65#)
100 KBS 35#

+30 t2b

Thursday April 16

Friday April 17
500 m row
800 m row

For time- 15:10
20 burpee ring MU
20 power snatch 75#
20 hspu
10
10
10

5 minutes- sets of 3 tng PC alternating w/partner 105#
13 sets

5 minutes- sets of 2 tng snatches &  85# alternating with partner
18 sets

Squat program
Jumping

Helen- 8:22

Saturday April 18
100 rounds for time - 75:42
1 deficit hspu, 2 squat cleans 95#, 3 burpees


Monday April 20
Run 1 mile
Row 50 cal

Split jerk sets of 3
125, 125, 125, 130, 135, 145, 155 (1/3)

Squats 4x9 135
Squat snatch from blocks sets of 3
83, 94, 100.6, 105, 111.6, 111.6, 116 (1/3)

WOD- 25:49
39 t2b
39 wall balls 15
400 m run
39 KBS 35
39 burpees
400 m run
39 pull ups
39 thrusters 65
400 m run
Box jumps
Power cleans 65
400 m run
66 DU




Tuesday April 21

Wednesday April 22

Thursday April 23
Run 1 mile
Stretch, hip rehab

3 rounds
5 ring MU
90 second hs hold
60 second L hold (4x 15 sec)

Work on halt snatches. 20 minutes to work to heavy set of 2. Finished with 102.6. Failed at 107. Worked on form.

Squats

WOD 6:21
20 clean and jerks at 95
20 bar facing burpees
10
10
5
5

Friday April 24
Wod- 16:09
1000 m row
15 hang power cleans 105#
30 Chest to bar
60 DU
10 hang power cleans
20 C2B
40 DU
5 hang power cleans
10 C2B
20 DU

Squats- 10x3 165#

Wod-
17 min AMRAP- 1 round + 37
50 wall balls 15#
10 snatches 65#
10 toes to bar
40 wall balls
10 snatches
10 toes to bar
30 ball walls
10 snatches
10 toes to bar
20 wall balls
10 snatches
10 toes to bar
10 wall balls
10 snatches
10 toes to bar


Saturday April 25
34 min AMRAP - 1 round + 4 MU
100 DU
50 wallballs 15#
27 calorie row
27 thrusters 65#
15 T2B
10 C2B
10 deadlifts 155#
7 ring MU
5 snatches 95#
3 power cleans 145#
3 strict HSPU

Monday April 27
Rehab exercises
Negative hs, sets of two, finish at 8.5 inches
Push press 5x3 finish at 110

Squats 4x9
Work on snatch pulls
5x10 strict pull ups

Wod- 35:55
For time
Run 1.5 miles
50 toes to bar
25 shoulder to over head 85# (supposed to be deadlifts at 185#)
5 rounds (15 hang power cleans, 15 hang power snatch 55#)
21-15-9
Chest to bar
Burpee box jumps

 Tuesday April 28
Pause split jerk
3x3 115, 126, 130
2x2   135, 140
2x1 146, 151

Wednesday April 29
2 mile run at work
1 mile run warm up
Mobility and core work
50 burpee MU for time 18:57
Work to heavy weight for (from blocks) squat snatch, power snatch, over head squat x2 100.6
12 min EMOM squat snatch, ohs, hang squat snatch, ohs. (Started at 70%= 85 worked up to 99)

Thursday April 30
1 mile run warm up
7x1 clean and jerk heavy as possible (121, 127.6, 132, 136.4, 140.8, 143, 147 missed)
Work on ring handstand push ups, got 1 out of MU
L-sit x3 minutes total, longest one 40 sec
Squat 7x5 @155#

WOD- 14:03
9-7-5-3-1
Snatch 95#
21-15-9-6-3
Double KB thrusters 35#
Box jumps 30 inches

Fat bar grace @ 75# 2:18
15 reps x2 at 95# about 1:37 per set