4/21/15 Tuesday

Hang power snatch -tng power snatch 

100,110,121

132 hang squat

Back squat 4rm

110(240) for day. Max Iv ever done is 115 so happy with that. Hip hurt a bit, left leg falls in. 

Warm up to 70% then in 7 min climb to heavy single 

Climbed to 85. Missed a few and hit them along they way. Cleans felt heavy on legs and back and jerk was just lazy and dumb 

Rest 3

Amrap 10 

4 mu

7 thrusters (93)

9 box jump over (24)

5 rounds 

Mu unbroken

Thrusters hurt a little 

Rest 5

10 min :30:30

4/19/15 Sunday

Team wod am 

100du each

100hspu

50 fr axel lunge (100)

50 STO 

50 lunge 

100 du

15:04 partners with Stephen. Was in lead until the STO. Still did pretty well. Felt ok on everything. STO prob hardest 

Pm

Back squat to heavy single

Only got to 115(253) failed 120, hip was ok could tolerate it but feet super narrow so hard to keep upright when weight heavy

Bottoms up front squat

First time doing these. Doubles 

Climbed to 95 (209)

45 min row. 

Hated every second of it. 

Hip,back, and biceps hurt 

97something meters 

5/17/15 Friday

Snatch complex 

Hang snatch.2ohs.tng squat snatch 

Climbed to 115, first time squat snatching in months. Felt awaked and painful on the hip. 

Went to singles to see -got to 121 

Hurt hip 

Clean speed ladder 

1st: 185/123-205/133-215/138-225/143-235/148

*20 double unders before each clean

rest 5 min

2nd: 225/143-235/148-245/153-255/158-265/163

*5 bar lateral burpees before each lift

rest 5 min

3rd: 255/158-265/163-275/168-285/173-295/178

*20 double unders before each clean

rest 5

4th: 275/173-285/183-295/193-305/203-315/213

*5 bar lateral burpees before each clean

Made is through the ladder all the way. No trips on du and burpees fine. Failed twice. 193 just out front did again and got and 213 failed first then got 2nd time. Happy with that since I haven't been cleaning in months. Bar felt heavy off ground and standing. Hesitant to drive up fast Bc of hip. Ok during hurts now. 

5 rounds

7hang cleans 123

5 STO

30ft handstand walk 

100ft sled push 

17:20. All of is sucked. STO couldn't go unbroken every round. Handstand walks kept getting stuck in place. Sleds sucked 

4/15/15 Wednesday

KA. Power Clean + Push Jerk + Split Jerk: 7 x 1 @ 70%

Used 138

B. Front SqT – build to tough single 

Did these today just to see if I could get weight on hip. Didn't use band and kept feet fairly close which is more on the back. Heavier it got moved feet out a little to mimic clean. Hurt. But 1 rep can push through. Feel that leg lacks power 

Climbed to 242 for single 

:30:30 for 20 min on rower 

PM

clean jerk heavy single 

Did the squat cleans just to see if I could. Hurt but could push through. Cleans were so hard to catch and stand from not doing in so long.

Climbed to 185 tried 200x2 missed the jerk still.. 

Amrap 10 

7c2b 

9ohs

11 cal bike

Rest 4

Amrap 10

4 mu

8kb swings

16 pistols 

Did pistols. REALLY slow on left leg. Legs burning 

4/12/15 Sunday

AM

3rm OHS from floor 

165. Hurt hip little to stand up 

Amrap 7 with Shannon- burpee mu

14 rounds plus 1

5 min AB-51 cal. Half of my 10 min so happy with that..

PM

3 rounds with Shannon

5 legless rope climbs 

100m run

5 legless 

100m

15 hang squat clean (133)

100du

Time cap 25min. 

Made it to last round all way through to DU, got 7.

Banded hip for these, was ok Bc still fairly light but could feel it on way up. Legless climbs were hard but happy could get above 15 each time, only using big kip at very end 

Handstand walk practice 

4x30ft unbroken and first attempt 

3- half way. 

4/11/15 Saturday

Clean complex 

3 tng power cleans 

2 STO 

Worked up to 80k 

Split jerk climbing to 1rm from rack 

Worked up to 91k. PR finally hitting 200 after 2 years. 

Pull up complex 

Pull ups -chest 2bar -bar muscle up

Got to 7.6.5

Bike sprints 1 min then recovery 5 min with mask.

Awful. Want to throw up when putting make on. Always struggle with it and panic 

Team wod with JP 

50 cal row -each 

50 boxJump overs 

50 synchronized deadlifts (123)

100 wall balls 

400m sandbag/kb carry 

100 wall balls

50 deadlifts 

50 box jump over 

50 cal

31:26. Back tightened up on first set of deadlifts and ALOT on run. Did the sandbag and tried the KB. Low back hurt a lot. Dropped bag about 4 times around.

Last row was really tough. 

L sit hold and plank holds 

Still weakness. Held l sit for :30

4/10/15 Friday

AM

500m rowx5

1:51,1:53,1:54,1:54,1:54

Hang power snatch up to 70%

100,110x5

3 rounds 

5 strict hspu 

5 mu

7 front squats 93

10 bar over burpee

8:02

Mess up in the beginning with the hspu , my were very hard.

Pretty winded over all

PM

Hand power snatch singles 

100,110,115,121,130

20 min cap 

21.15.9.6.3

Strict hspu

Front squats (123)

Bar over burpee 

19:32