12/31/12 Monday

Snatch 2 RM
83,93,100

Back squat 4x8
133,153,163,173f at 6

Felt very weak today, back sore from deadlifts yesterday.

WOD AMRAP 4
6 hspu
4 front squats (125)

- 4 rounds plus 5

12/30/12 Sunday

WOD with Lynn
AMRAP 12
25 hspu
50 t2b
75 deadlift (155)
100 box jumps

- 1 round plus 39

For time-
30 pull-ups
60 double under
20 pull ups
40 double Under
10 pull ups
20 double under

12/28/12 Friday

Max clean jerk

123,143,153,163f,163f,163f

WOD EMOM 20
10 burpees (odd)
1 muscle up

12/27/12 Thursday

1RM chin up
10,15,25,35,53f,45f,40f

AMRAP 8

200m row
10 pull-up
20 lunges

-3 rounds + 200m 4 pull-up

AMRAP 8

10 box jumps (24 step down)
10 deficit push ups (45)
200m row

-3 rounds plus 10 box jump, 10 push ups

12/24/12 Monday

Couldn't do WOD shoulder still really hurts

Front squat
153x5,163x5,173x3,183x1,193x1,203f,203f

11/22/12 Saturday

Back squat singles
143x5,153x5,163x3,173x3,183x2,193x1,203x1,213x1,218x1,223xPR

Weighted pull ups
10x2,13x2,18x2,21x2,28x2

Row 30 sec on 30 sec off 15 intervals
Pulled in the 40s for more then half of the intervals, 50s on some

12/21/12 Friday

Front rack lunge
103,123,133,143,153,163,173f
Felt awkward

7,5,3 thrusters muscle ups (108, 3 mu each round)

12 minutes...
Unbroken thrusters muscle ups were hard

Jackie
1000m row, 50 thrusters (33) 30 pull ups
PR- 9:17

12/19/12 Wednesday

Oly

Practice snatch from hand 5x3 @ 63

Full- 83,93,103,113ffffff angry.

Clean jerk
123,133,143,153f
Clean
123,133,143,153,163,173,185f
Caught 185 after 3 try's but couldn't stand up : (

Front squat
123x4,133x4,143x4,153x3,163x3,173x1,183x1,193f

12/17/12 Monday

20rm back squat
-160pr

WOD
EMOM 20 ( odd min, even min)
Row 200
Muscle up with dips at the top

Muscle ups felt better, did two dips at the top, when muscle ups got hard didn't do dips at the top

20x3 Ghd

12/15/12

10 rounds of Cindy (5each)
Row 2k (250)
30 hspu
40 t2b
50 front squat (115, from floor)
60 pull ups
70 burpee box jumps

Me and Brandon - 31:26

12/14/12

Split snatch
113x2,123x2,133x1,143x1,153f

Body weight back squat
125x30

165x5

12/13/12

Front squat 1.1.1.x5
165x3,175x3,185x3,190f

WOD 500m max rowx3
1:57
1:56
1:56

40DU unbrokenx3

Test WOD
10 snatchs (65)
10 burpees
3 min

12/11/12

1rm back squat
155,165,175,195,205,210, didn't have time for pr attempt

EMOM 20
Max pistols
1 mu

AMRAP 5
5 front squats from floor 115
10 box jumps 24"
4 rounds

12/10/12 Monday

Hspu 5x5
Strict to 1 Abmat

AMRAP 10
350m row, 10 wallball (20), 20 Abmat
3 rounds

EMOM 10
5 power cleans (105),5 ring dips( skinny red band)

Shoulders and triceps burning, failing on stringing dips together had to break into singles

3 rounds
15 Ghd sit-ups 35 du

12/9/12 Sunday

Post comp

From squats
155x5 165x3 175x2 185x1 190x1 200x1PR

Push press

65x5, 75x3 95x2 115x1

Handstand push ups 1 set max
16PR

12/5/12 Wednesday

EMOM 12 snatch (6 floor 6 hang/floor)
85,95,100,105

WOD
1 min cal row
45 sec kb (53)
4 rounds

Back hurt

OLY- sucked

Snatch
93,103,113,120ffffff

Clean jerk
123,133,143,153,163f jerk 173

Back rack jerk
95,105,125 singles


Front squat
135x5,145x5,155x3,165x3,175x1,185x1f

All around. Bad day.

12/3/12 Monday

3RM Clean Jerk without letting go
115,125,135

Back squat 5,3,2,1,1,1
165x5,185x3,195x2 ran out of time

WOD
3x3
10 squat clean thrusters (85)
10 box jumps

1 round + 7
1 round + 3
1 round + 2

Maxwall balls- 25
25 burpees