2 July 2015 – On The Box!

1RM on one of the 4 lifts that you haven’t done. Back Squat, Bench Press, Strict Press or Deadlift. If you are happy with what you gave done for your CF Total and Bench press do the below.

Alternatively do:

Warm Up
2 Rounds
10 Backsquats
10 Behind the neck Push Press (Snatch Grip)
5 Snatch
5 Clean & Jerk

20 minutes to work up to 1RM
Power Clean (70kg!)
Power Snatch (50kg!)

I’m REALLY happy with these numbers! The 70kg didn’t feel very heavy at all, so I’m stoked!

Complete 3 rounds for time of:
100m Run
20 Alternating One Arm Dumbbell Power Snatch (20,15)
10 Burpee Box Jumps (24,20)
100m Run
Rest 1 minute
*16 minute time cap
Adv (30,20)

Time: 13:33 (Rx)


10 February 2015 – “Dumb Bells!”

Strength: (Deload week)
Strict Press
Take percentages based off 90% of your 1 RM (I think that I might have overcooked this section – my absolute max strict press is 60kg and here I am doing 50kg as my 60% – I paid for that in the WOD later! Moral of the story, be honest with your numbers!)
40% x 5 (40kg)
50% x 5 (45kg)
60% x 5 (50kg)

Complete 3 Rounds for time of:
12 Dumbbell Thrusters (20’s,15’s)
12 Toes to Bar
12 Box Jumps (24,20)
30 Double Unders
Level 2 (15’s,10’s)

I kinda hated those ‘dumb bells’ midway through the second set of twelve thrusters. The ‘thrust’ part especially. I couldn’t even do more than 6 unbroken. Maybe it was the intense heat from the heatwave currently sweeping through Jozi, Or maybe it was those lovely danishes I ate on Sunday at church. All we know is, those dumb bells sucked. I was happy with my toes to bar’s, I didn’t miss any reps and got a nice rhythm of 4 reps at a time going (although I think my breaks between reps could be shorter). Box jumps were affected by those darned thrusters but got through them rep by rep – kinda used that as a rest opportunity. I’m pleased with my double under progress too, getting a rhythm going whilst hitting the rev limiter was a high point of that WOD (even if it was 10 DU’s at a time). Still a long way to go, but keeping in mind…

Progress, not Perfection

Time: 19:24  (Rx)

This guy demonstrates the dumbell thruster: