LPO 14

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

6 x 6 Pull-ups 

Beach Time No Timer

Pre:
General joint prep
2 min bottom of squat
Greatest stretch in the world
20 leg swings each leg (front-back & side-side)

2 x 10 Standing straight leg raise
2 x 30 sec 1-leg warrior pose each leg
2 x 5  1-leg deadlifts @ 16kg
3 x 8  1-arm BO Rows standing on 1 leg

WOD:

5 rounds for QUALITY:

100m sprint
10 Squat jumps / thruster variations
10 KB clean and chest throw for max distance (5 out and 5 back)
60m sand bag drag @ 40kg(ish) (30m out and 30m back)

Last 20m of sand bag drag was horrendous on last 2 sets

Post:
10 min bodysurf

LPO 13

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @50kg
3 Muscle cleans, 3 Push press, 3 Front squats @55kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

5 x 5 Pull-ups    (2nd set @16kg)

LPO 12

23/9

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @60kg

4 x 6 Front Squat @70kg

4 x 6 Deadlift @100kg

2 x 5 Pull-ups (2nd set @16kg)

3 x 8 KB Bent over rows @24kg      

LPO 11

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @50kg
3 Muscle cleans, 3 Push press, 3 Front squats @55kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @100kg

6 x 6 Pull-ups

LPO 10

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @60kg

4 x 6 Front Squat @70kg

4 x 6 Deadlift @100kg

4 x 6 Pull-ups

      6 KB presses @16kg

CF JB

WOD:

For TIME:
Run 400m
40 Walking lunges holding 2 x 20kg KBs
Run 600m
60 Abmat situps
Run 400m
80 Squats
Run 200m

13.27

LPO 9

WOD:

2 x 4 Power Snatch,  2 Snatch Push Press, 4 OHS @40kg

      3 Power Snatch,  2 Snatch Push Press, 3 OHS @45kg

      2 Power Snatch,  1 Snatch Push Press, 2 OHS @50kg

2 x 3 Power cleans, 3 Push press @60kg
      2 Power cleans, 2 Push press @65kg

      2 Power cleans, 1 Push press @70kg, 1 Power clean, 2 Push press @70kg 

4 x 4 Snatch Pulls @70kg

5 x 4 Front Squat @100kg

5 x 3 Deadlift @115kg

3 x 8 Pull-ups

      8 KB press @ 16kg

8' TUT

Found a keycard from the Windsor hotel on the calçadão this morning on the way to the supermarket, so stopped at the hotel gym for a quick workout!

WOD:

2 min Time Under Tension, 1 set to failure of each exercise.

Tempo: 8-10 sec concentric, 8-10 sec excentric

Weights: 8-12 plates of stack (did a 5 rep warmup each exercise to try)

Leg Press

Seated Row

Chest Press

Lat Pulldown

Later:

50 American KB Swings @16kg

LPO 8

WOD:

6 x 4 Hang power snatch, 4 OHS w/ 6 sec hold in bottom position on last rep
         3 sets @40kg then 3 sets @50kg

6 x 3 Hang power clean, 3 Push press @60kg

4 x 4 Front squat @100kg

4 x 3 Clean pulls @80kg


Congrats to my training partner Matt for nailing his first 100kg snatch today in training!

LPO 7

WOD:

6 x 4 Hang Power Snatch,  2 Snatch Push Press, 4 OHS @40kg

6 x 3 Power cleans, 3 Push press @60kg

4 x 4 Snatch Pulls @60kg

5 x 4 Front Squat @100kg

5 x 3 Deadlift @115kg

Pedra Feia

1 x Walk up Pedra Bonita (1250m trail uphill) w/ toddler on shoulders @17kg

(Ed wasn't into walking today, only on the way down!)