My #207 Power Clean PR from 08/13/12’s workout.

It was definitely the shoes.. Had to have been.

(Source: youtube.com)

Warmup:

• Dynamic Stretch
• 25 Walking Lunges w/ #45 plate overhead
• 50 KBS #55
• 25 Pushups

Strength:

3-3-3-3-3 Strict Shoulder Press:

• 115, 120.5, 126(F), 120.5

WOD:

6 RFT: *15min. cap

• 10 KB Tater #70
• 50 DU’s
• 10 Chinups
• 10 Burpees
• Rounds Completed: 3 + 5 KB Taters 

So.. If you guys don’t know me well enough, I LOVE BURPEES. Real fucking talk. On to the workout.

Pressing exercises aren’t really my strong point :( I set a 3RM and I’ll work my way up from there.

That WOD. That freakin’ WOD. For those of you that don’t know what KB Taters are, click here to see how it’s done. The Rx was actually #55 (Not written on the board), but since we ran out of #55 KB’s, I either would have to use #45 or #70. LOL, like I’d lower the weight. Bring on the heavy, bitches. Out of the whole day, only one guy finished the entire thing under 15 minutes (14:49). Beast.

That closer was kinda fun actually. No cramping or anything so I enjoyed getting out of breath again. ;)

©robJAR

Warmup:

• 800m Row
• 10min. Jump Rope Work

Strength:

3-3-3-3-3 Power Clean:

• 135, 155, 175, 180, 180

WOD:

21-15-9: *15min. cap

• Squat Clean #135
• Pullups
• KBS #70
• Time completed: Incomplete(9 Squat Cleans + 7 Pullups) 

So freaking brutal on the legs, especially after doing a ton of squatting yesterday. The form was sloppy as hell on the power cleans :( God, don’t even get me started on the WOD. The Rx’d weight was actually #185 haha. I definitely could’ve been under 15 minutes if I didn’t rest as much :(

For the closer, the minimum was at least 5.. Fuck that I did one and my calves AND quads were so close to cramping. I mean, I didn’t stop midway.. I finished the damn 40 yards and called it a day. 

Exhausting.. would be one word of many to describe today.

©robJAR

Warmup:

• 800m Run
• 25 Ring Dips
• 25 Wallballs #20

Strength:

3-3-3-3-3 Back Squat:

• 245, 256, 266, 275, 280.5 

WOD:

AMRAP 15:

• 10 T2B
• 4 Bear Crawl (40yd.)
• 10 Push Press #135
• 10 Back Squat #135
• Rounds completed: 2 + 6 T2B

Oh boy, did it feel good to get a sweat on. I even left my sweater on as long as I could take it just to get that heat built up.

Back squats were great. After looking over the videos I recorded, I don’t think I went as low as I wanted to/should have gone, which makes me sad, but it’ll give me something to work on. 3RM was established (280.5 lbs.) and I feel pretty damn good about that.

That WOD.. Oh my. They did strict press/push press for strength most of the days I’ve missed in my box the past week.. And the Rx weight was 135. So of course, me being my stubborn self, decided to keep it at that. Lmao, I had to break that shit down into sets of 2-3. Back squats = UNBROKEN. That shit was easy. It was probably the easiest one to do. Toes to bar.. Meh. I gotta’ work on that rhythm. Bear crawls? I fucking hate it.

I typed a lot.. Oops. Good WOD though, good WOD. Hopefully I’ll be able to go tomorrow.

Strength:

5-5-5-5-5 Power Clean:

• 135, 140, 155(F), 155

WOD:

Fran: *21-15-9

• Thrusters @ #95
• Pullups
• Time completed: 6:11

Warmup:

• Dynamic Stretch
• 40yd Tabata Sprints, 8 rounds @ 80%

Strength:

Deadlift 3-3-3-3-3: *10 minutes to work up a 3RM

• 225, 255, 286, 315 

WOD:

• 10 Front Squat #135
• 40 DU’s
• 10 Front Squat #135
• 40 T2B
• 10 Front Squat #135
• 40 Pullups
• 10 Front Squat #135
• Time completed: 11:33

Finally, I’m able to come to the box and get a good one in. And of all days, it was deadlifts. :) :) :) Yeah, I was that excited haha.

If I had more time I definitely would have been able to up my 3RM, but #315 is a good base.

That WOD was brutal. I didn’t think the front squats would be doing that much damage, but damn. The T2B’s killed me because I can’t get a rhythm down yet (I do one, then stabilize my body from swinging, and repeat). Lol, pullups I bullshitted most of the time ‘attempting’ to do butterflies. A few people said it looked good, but it’s definitely something I want to perfect.

LIFT HEAVY THINGS.

©robJAR

^ Battle scars from today’s strength portion. ..I’m referring to those little dots on my shoulders by the way lmao.

Warmup:

• 1600m run

Strength:

• 35 Stone to Shoulder @ #106

WOD:

4 rounds:

• 1 Rope Climb ~20ft I think
• 10 OHS @ #75
• 10 In and Outs NO NOT THE BURGERS :P 
• 10 Sledgehammer Smashes
• 10 Burpees
• Time completed: 16:18

Not bad for my first time working with atlas stones, using rope climbs in a WOD, and overhead squatting with something heavier than a PVC pipe :P

©robJAR

Cheesing the crap out of myself lmao.

Got my ridiculous sweat on today, no doubt.

I hope you all had an awesome workout! :)

Props to ©janign for the picture.

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Holy crap, 80+ degrees in New Jersey today.. And boy was it AWESOME working up a crazy sweat. It takes a bit for me to sweat but yeah haha anywho; Onto the workout.

Warmup:

• Dynamic Stretch
• Turf Work

Strength:

• 100 KB Swings @ #70 *Not timed, and allowed to be broken. 

WOD:

AMRAP 20:

• 400m run
• 5 Ground-to-Overhead @ #115
• 10 Supermans
• 15 Pullups
• Rounds completed: 4 + 10 pullups

Hot damn, I love working out in the heat.

©robJAR

Muscle-up!

Not the best angle, but it’s proof! :) I like the fourth picture because it shows how beastly my arm looks lmao.

Props to janign for the awesome pictures.