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Old 04-17-2013, 04:32 PM   #1
Jonathan Palmer
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JP's WOD log

Hey guys, just switched over from beyondthewhiteboard.com. This makes it much easier to log my workouts and is also FREE!

I have been crossfitting for about a year and i just started to follow the outlaw way about a month ago.

Excited to see my profess!


BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

185
195x2
205
210

*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

250
275
295
310

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

155
185
225
225
(new to these)

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

13:22

(first 100 unbroken, then had to do sets of 25s)
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Old 04-18-2013, 04:04 PM   #2
Jonathan Palmer
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Re: JP's WOD log

Rest/recovery day

6 500m row/1min rest

45 min mobliltiy
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Old 04-21-2013, 05:57 PM   #3
Jonathan Palmer
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Re: JP's WOD log

yesterday

a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

i dont have bands to do banded, so i did
275
295
315
345
345
345
345

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (***) in contact with the bench.

185
205
225
235
245
255
255

Skill

15 minutes alternating Triple-Under and Freestanding Handstand practice.

did 6
still terrible at triple unders and free standing handstands

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.

Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

only did 3 rounds. i was feeling terrible and running on 3 hours of sleep. very busy weekend

8:50
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Old 04-22-2013, 01:56 PM   #4
Jonathan Palmer
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Re: JP's WOD log

BBG

1) 15 minutes to establish a 1RM Snatch.
175# 5# off pr

2) 15 minutes to establish a 1RM Clean & Jerk.
235# 10# off pr def could of got 240 but got lazy
Strength

1X20 HBBS
225# at 6 i was already thinking it sucked lol this was my first set of 20 ever and it sucked just like i thought it would

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

Conditioning

For time:

2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#

did pull up/dip 3-1
also did 135 for the whole thing, i forgot i had to go up in weight

22:30 had a decent way to walk between cleans and pull ups/dips

*Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.
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Old 04-22-2013, 02:02 PM   #5
Jeff Enge
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Re: JP's WOD log

Jonathan, when I see your log title I always do a double take - mine was "JP, another WOD log" before I switched to a seperate blog for it.

Solid work man!
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Old 04-23-2013, 10:16 PM   #6
Jonathan Palmer
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Re: JP's WOD log

hey jeff thats funny

Why was it JP? did you get married and take your wife's last name? :P jk

and thanks I'm excited to see where i am at in a year!
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Old 04-23-2013, 10:19 PM   #7
Jonathan Palmer
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Re: JP's WOD log

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

95
115
135
140
145 missed both
145

2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

185
225
245
265
275

2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.

needed a spot on the last rep of set 4 and 5
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

swapped 800m run for row, had no rower

16:30
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Old 04-24-2013, 08:42 PM   #8
Jonathan Palmer
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Re: JP's WOD log

BBG

1) EMOM for 7 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

145#

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) EMOM for 7 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

170#

Conditioning

For time:

20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#

17:50

Def faster but distance between stations was a lot
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Old 04-25-2013, 12:08 PM   #9
Jeff Enge
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Re: JP's WOD log

Quote:
Originally Posted by Jonathan Palmer View Post
hey jeff thats funny

Why was it JP? did you get married and take your wife's last name? :P jk

and thanks I'm excited to see where i am at in a year!
Ha, but nope... middle name's Peter.

Progress is fun to see. I went back to my log here a looked around and though, "really? I've come that far?"
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Old 04-25-2013, 09:46 PM   #10
Jonathan Palmer
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Re: JP's WOD log

BBG

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

185
195x6

These feel weird to me

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

295
305
315
325

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO

205
225
225
225

*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning

4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

3:25
3:23
3:25
3:30
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