JP's WOD log

[Jonathan Palmer]

yesterday

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

340x7

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.

205
215
225
235
240
245
250

no spot


Skill

15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

still only getting singles on triples and handstand holds of about 5 seconds

Conditioning (2 parts)

Part 1-

10 minute AMRAP of:

10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

3 rounds + 23

finished round 4 once time expired

[Jonathan Palmer]

worst day in awhile working out. nothing felt good

BBG

1) 15 minutes to establish a 1RM Snatch.

170# -10#

2) 15 minutes to establish a 1RM Clean & Jerk.

235# -10#

Strength

1X20 HBBS

230# +5# from last week. these actually felt better than last week.

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

“Amanda”

For time.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#


14:45
something like a 5 min under pr. missed a ton of snatches, legs felt wobbly from the 20 rep max

tomorrow is another day and it can only be better than today!

[Jonathan Palmer]

BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

95
105
115
125
135
145f
145f
145
150f
150f
150f barely missed second

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO

225
245
255
265
275

2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.

245 failed 5th rep
Dropped to
225 5th rep was hard everytime

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)

18:25

Hspu took forever

Also did strict pulls ups instead

[Jonathan Palmer]

been super busy with some life stuff going on but back at it today with just a wod. i will probably be back to outlaw stuff on monday

21-15-9
run 400m
135 front squat
push up

10:24

[Jonathan Palmer]

BBG

1) Every 40 seconds for 4 minutes:

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

145# felt really good

*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) Every 40 seconds for 4 minutes:

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

170# also felt really good

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 135/95#

9:34

*Rest 10 minutes.

10 min ME run for distance.

1.1 mile in 9 mins was pretty slow and had cramps lol

[Jonathan Palmer]

BBG

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

135
185
195
205
215
225 jerk was bad but got it
230

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

315 across

Doing the rest tomorrow or later today. Not sure yet.

[Jonathan Palmer]

yesterday

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

1:54
1:57
2:12
2:24
2:30
2:21

today

Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

1x 315
1x 335
5x 345

“(Power) Elisabeth”

21-15-9 42-30-18 of:

Power Cleans 135/95#
push ups

For time.

7:33

[Jonathan Palmer]

BBG

1) 15 minutes to establish a 1RM Snatch.

175#
Just missed 180#

2) 15 minutes to establish a 1RM Clean & Jerk.

245# tied pr


Strength

*Note: Group 1, do not do this portion.

1X40 HBBS

135

Thought this would be ok for replacing 20 because I had no squat rack
I was wrong


Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

For time:

9 Bar Muscle-Ups
18 KB Snatches 32/24kg (9L/9R)
300′ Shuttle Run (6X50′)
7 Bar Muscle-Ups
14 KB Snatches 32/24kg (7L/7R)
250′ Shuttle Run (5X50′)
5 Bar Muscle-Ups
10 KB Snatches 32/24kg (5L/5R)
200′ Shuttle Run (4X50′)

7:50

55# db

[Jonathan Palmer]

BBG

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
95
115
125
135
145
150f
135

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
225
235
245
255
265
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

260#

[Jonathan Palmer]

May 16

1) Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

135#

*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) Every 30 seconds for 4 minutes:

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

170#

May 18

3 rounds nft
10 40m swim
20 burpees


May 20

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

135
155
165
175
185
195
205

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

275
285
295
305
315

2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO

185
205
215
225
235

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

Conditioning

For time:

400m run
14 Thrusters 115/75#
25 HR Pushups
300m run
10 Thrusters 115/75#
25 HR Pushups
200m run
6 Thrusters 115/75#
25 HR Pushups