Rob's CA WOD using mainly DB's

[Robert Moseley]

Wednesday


Zercher - heavy single (~90-95%) went to max (new pb) 140kg (full squat)
split jerk - 80% x 1 x 3 supported one arm 40kg


metcon

deadlift 95kg
#dumbell hang clean 17.kg db's

15, 12, 9 reps pretty much non stop (deads then clean, deads then clean etc)


# two db's clean with one (full squat) other hanging to the side then swap over

Then finished with singles split snatch from the floor up to 50kg used this as a finisher

[Robert Moseley]

hang snatch worked to 50kg one arm (will start rep 40kg from now on)

Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets 27.5kg db one arm
Tall snatch - 35% (of snatch) x 2 x 3 20kg db's
Pull-ups wide grip singles up to 35kg then closer grip 40kg then hammer type grip 45kg

Stomach
Leg raises x15
side leg raises x15 each side
Plank medicine ball 30 secs
turkish get up 20kg 4 each side
repeat twice

finished with hanging split snatch two dbs single to 30kg each arm

[Robert Moseley]

all singles

Db onearm snatch full squat from the floor 42.5kg
clean and jerk two db's 30kg each hand (crap expected more)
zercher squat 140kg (failed at 150)


Metcon

Felt like id been run over by a steam roller from a good weeks training so stuck to something i could handle

row400
5 burpees
20 pressups
3 times

[Robert Moseley]

Weekend off

Snatch - 85% x 1 x 4 37kg one arm dbl lift
Clean & jerk - 85% x 1 x 4 35kg one arm full squat straight up from the floor to a split jerk
zercher- 85% x 2 x 3 120kg

metcon

deadlift 95kg & burpees for 15,12,9 ran it near enough non stop

dam that messed my legs up


Looking at the weeks coming up made me realise i shouldnt have been doing the extra single rep max's but hey.. live and learn

[Robert Moseley]

dble dbs' Psnatch for warm up

Power snatch - 80% x 2 x 3 35kg one arm
Power clean & jerk - 80% x 1 + 2 x 3 30kg one arm (slight strain in right shoulder had to drop the weight from 35kg

Stomach

Flag x5
side bends 15kg plate each hand 8 each side
supermans 15
russian twist medicine ball
ran it twice

The stomach is definatley getting stronger, did some good flags today

Was in bed this morning for 09:30 after a night shift, was up at 12 for a run with the gf then went to the gym for an hour, did the above grabbed an hours kip and back to work till 8 o'clock tom morning.

The appettite is coming back as well, feel like eating now after that chest problem the other week.

[Robert Moseley]

A few hours sleep again, in bed for 0930 up for 1300 @ the gym for 1400.

warm up light snatches

Snatch - 85% x 1 x 4 37.25kg db one arm deep snatch
Clean & jerk - 85% x 1 x 4 42.25kg db went from the floor to a split snatch
Back squat - 85% x 2 x 3 120kg nice deep squat

Feeling pretty tired but needed to do a metcon, needed a familiar one that i could handle mentally so

row 400
burpees 5
pressups 20
repeat 3 times

[Robert Moseley]

oh man,, i felt weak and drained,. struggled to get to heavy singles

Power snatch - max attempt (only 1 attempt at record) got to 45kg. felt weak
Power clean - max attempt (only 1 attempt at record) hmmm ill forget about this one

tried some stomach but failed miserably

I think lack of food/sleep and possibly overtraining came into affect today, i was told i looked drained. called it a day and walked out the gym crying like a little girl..lol

[Robert Moseley]

Snatch - 95% x 1 x 2 40kg one arm into a deep squat
Clean & jerk - 95% x 1 x 2 shoulder still funny from the other day so did a straight split jerk from the floor, one arm at 40kg db's prob should have gone to 45kg but felt very strong and explosive
zercher- 95% x 1 x 2 125kg nice and deep but found im leaning forward near the bottom of the movement, not sure if this is natural for this type of squat, need to read up some more,

Metcon

run 800
30 deep leg lunges
40m (ish) farmers walk 45kg db's
press ups 20
5 burpees
repeated twice then on the third time did 60 leg lunges (legs failed and i collapsed to the side lol) and oh boy was the farmers walk hard after that.. didnt drop them though so pretty chuffed after a crap thursday.