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Old 09-09-2010, 08:32 PM   #21
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Thursday.9.9

Max rounds in three minutes of:
135 lb. Clean & Jerk x 3
Squats x 10
Rest one minute.
Repeat for a total of five cycles.
Total Rounds: 18

Mobility WOD for Monday, August 30th
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Old 09-10-2010, 09:42 AM   #22
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Friday 9.10

feeling a bit trashed in the legs due to 180 plus squats yesterday, so decided to go for a 1RM on DL in the garage gym

success!

155x5, 225x5, 315x3, 365x1, 405x1, 435x1 (F), 435x1 (PR!)

vid on the digital coaching forum. pretty ugly form but i'll take it. been a LONG time sticking point at 430.

going to do Mobility WOD for Tuesday, August 31st shortly.
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Old 09-10-2010, 10:16 AM   #23
Mike Kerce
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Re: Oh. My. WOD. Part Deux

edit: i'm told due to the hitch that I shouldn't count the PR, so scratch that. better luck next time.
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Old 09-11-2010, 08:25 AM   #24
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Saturday.9.11

body was screaming at me this morning to stay in bed, but no dice.

Early Morning 1 hour POSE class

then
4x20m prowler runs with 90# load
1x20m prowler "run" with 180# load
100 sledge to tire strikes, 50 each side

later on i'll hit up the Mobility WOD for Wednesday, September 1st (Internal Rotation for split jerk)
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Old 09-13-2010, 06:24 PM   #25
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Monday.9.13

Three sets of:
Shoulder Press x 4-6 reps (115x6 w/u, 135x6, 155x5, 180x4)
Knees to Elbows x 10-15 reps

As many rounds as possible in ten minutes of:
10 Burpees
10 Ring Dips
10 Pull-Ups

3 Rounds + 10 Burpees

MobilityWOD for Friday, September 3rd
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Old 09-15-2010, 04:48 AM   #26
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Tuesday.9.14

2 hours of basketball. I have more aches and pains from that this morning than a week of CF! good fun though and a nice change of pace.
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Old 09-15-2010, 06:25 PM   #27
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Wednesday.9.15

12-15 minutes to work on Clean technique

155 lb. Power Clean x 10
Anchored Sit-Ups x 50
Power Clean x 8
Sit-Ups x 40
Power Clean x 6
Sit-Ups x 30
Power Clean x 4
Sit-Ups x 20
Power Clean x 2
Sit-Ups x 10

Mobility WOD for Saturday, September 4th ("Couch" and Reverse Ballerina/Spealler Stretch)...i've also begun incorporating the Chair of Death Mobility Drills into my work day.

5x6 pullups with green band

10 "partial" HSPUs...getting down about half way now.
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Old 09-16-2010, 04:11 PM   #28
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Thursday.9.16

ganked a Catalyst Athletics WOD for the garage gym today.

Power Snatch + Snatch: 65x2x2, 75x2x2, 90x2x2, 105x2x3
Clean Pulls: 155x3x2, 205x3x2, 255x3x3
Clean Deadlifts: 255x2x3, 275x2x3
Back Squat (High Bar): 155x2x3, 245x2x3, 315x2x5...this was an eye opener and ended up being a back squat refresher. haven't had heavy weight like that on my back for a while. let me know i need to spend some time at home working the back squat since we don't hit it that often in the box.

Mobility WOD for Thursday, September 9th (10 minutes rolling on legs)
also going to spend some time in the couch stretch
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Old 09-20-2010, 03:44 PM   #29
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Monday.9.20

Spent about 20-25 minutes tinkering with the Press, checking out technique and whatnot...45x10x2, 90x5, 120x5, 155x5, 185x3, then a bunch of failed attempts at a 1RM and previous 1RM...then back down to 155x5. did about 10 more press with just the bar, then 45x10x2 behind the neck press. just wasn't really feelin' it much today.

off to vacation in Asheville, Blue Ridge and then Tallulah Gorge and ATL for a day. be gone til next week so i'll preemptively post my WODs:

lots of hiking, walking, exploring. see you next week.
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Old 09-27-2010, 04:17 PM   #30
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Monday.9.27

first day back after a week long vacation. decided to do a 5-3-1 5 week wod for squat and press.

Back Squat:
10x airsquat, 10x45#, 5x155#, 5x2253, 5x260#, 8x295#

Press:
10x45#, 5x90#, 5x120#, 5x140#, 10x155#

Assistance:
3x10 Good Mornings 70#
3x5 Sotts Press 70#

Mobility WOD: Monday, 9/27: Bias Bias, Hip External Rotation plus Flexion, Flexion plus External Rotation
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