12/31/13 Tuesday

PMA. Back Squat  - 2x3 @80  2x3@85 1x3@90% 1x3@max 

200x2x3,210x2x3,220x1x3,231x1

B. 

amrap 10 @90

4-6 HSPU *shoot for 6 every time, but don't want failing and stopping moving so

12 cal airdyne / 4 cal AB

24 Double Unders 

5 rounds + 6 hspu 

6 hspu each round

rest 4 min 

amrap 10 @90

200m Row

5 TnG SqT Cleans (133)

1 Rope Climb

4 rounds squat cleans unbroken

Pull and breathing 

C. 4 x 12 - Back Rack Walking Lunge (6 each leg) climb to HEAVY  

123,133,143,148

12/31/13 Tuesday AM

am: 

A. 5 rds @80%

10 Burpees *slow paced, but down and pop up. control breathing

10 DB Thrusters (20's)

BURPEES ARE STUPID

B. 5 min of Strict Pullups Work

Sets of 3 on ghetto pull up bar

C. 3-5 min of Strict T2B work

..... Strict haha 

Tried to do mu on our rings to do dip. Couldn't get up, kept slipping off.

12/30/13 Monday

3RM clean jerk 

133,143,153,158f on last jerk 

WOD 

50 pull ups 

40 power cleans 103

30 burpees 

20 push jerk 103

10 front squat 153

5 mu 

13:29

12/26/13 Thursday

Snatch 90% then drop to 3x2 70%

90%-135

70%-113x2

Clean jerk 85% drop to 70%3x1

90%-160 

70%- 143

Amrap 10 

5 cal ad 

10 kb swing 

5 t2b

10 burpee box jump 

2 rounds plus 23 

Amrap 10 

30 du 

150 row 

20 unbroken wall ball 

15 abmat 

3 plus 100 

Butterfly work 

12/25/13 Wednesday

Stretched out a bit then worked clean singles. No belt 

100,121,133,143,153,167,178,187,198,204fx2 

12/24/13 Tuesday

Deficit clean grip dead lift 4x2

200#

Pendlay row 5x5 ascending 

78,85,100,106,100

Emom 16 

8 burpees AFAP 

8 kb squat clean 35#

Burpees were hard. Went as fast as

Possible went Down for 8 as girls

Came up from 8

3k row 2:10-2:17 pace 

13:10

Butterfly work. Sets of 10 

12/23/13 Monday

Back squat 3x3 75% 3x3 80%

185x3,200x3

4 rounds resting 4 min in btw 

400m row

30 du 

20 db thrusters 

10 chest to bar 

3:23,3:40,?,3:31

Shoulders and grip were really bad come 3rd and 4th round 

Amrap 12 

3 burpee muscle ups 

4 hspu 

5 cal ad 

5 rounds plus 3

Started to fail on dips, got through buy lots of lipping and getting stuck in middle, hspu were hard. 

12/21/13 Saturday at Mel's

Butterfly and butterfly chest to bar work

Snatch climbing 

103,112,123Fx5,123,133,138,143Fx,2 

Couldn't do emom needed to move along so Mel could leave on time 

Emom 10 push press 133

Odd max push press

Even rest 

5.4.4.3.3

Used kilo plates 

Really heavy today for some reason. 

12/20/13 Friday

A. Snatch Balance + Overhead Squat x 3-5 reps 

100,110,121,126,133,135,140f

B. "Karen"

continue on into the OPENS WOD , 90 double unders, amrap muscle ups, compare to last year

Karen - 8:30 10ft 

12 min cap 6 mu

12/19/13 Thursday

A. Back Squat - 3x3 @85%  2x3 @88% 1x3@90%

-212x3x3,220x2x3,225x1x3

B. 3 Position Clean Pull - 100%x2  105%x2  107%x1

210x2,218x2,222x1

C. EMOM x 10

Odd: Strict HSPU til (-2)

Even: afap - 10 Air Squats + :15 sprint on AD

Hspu-5,3,1.1.1.1.1,1.1.1.1,1.1.1.1,1.1.1

E. DB SA Row Work 

3x10 @25#

12/18/13 Wednesday PM

Snatch work 

Working with weights at 78,83 then climbing 

100,115,121,125,133,138,143 no misses

153x2F

12/18/13 Wednesday

amrap 10@80

20 cal AD

20 cal Row 

20 Box Jumps (20)

Horrible. Used new ad. Calories are way off from old ones. Was doing 60 instead of 20. 1 rounds plus ad cal. 

rest 4 min

amrap 10

40 double unders

20 cal ad

10 GHD sit-ups 

Did 5 cal instead to make more winding 

rest 4 

amrap 10

20m Shuttle Run (10m down 10m back) x 4

10 Bent Over Seated DB Rows

10 BB bicep curls

Need more back and bicep

Work. Did 20# and woman's bar. Biceps cramping 

12/17/13 Tuesday

A. Snatch + Hang Snatch + Snatch (not TnG) - climb to heavy 

100,110,121,131x3 failed on the last full snatch

B. 5 min or so of Muscle up Work 

6 in row playing with non fall

Grip. Kept slipping down each kip 

C. EMOM x 12

Odd: 5-7 Butterfly pull-ups

Even: :25 sprint on AD

Butterfly's were all over the place today's 

part 2

A. 

20 Clean & Jerks @93

40 burpees

15 Clean & jerks @103

30 burpees

10 Clean & jerks @113

20 burpees

-12:00 

Burpees got slow. Pushed as hard as I could. Did 5.5.5.1.1.1.1.1 on first set. Then triple on second and singles 

12/16/13 Monday

Chipper with Lynn  2 rounds 18min cap

100 du

80 kb

60 box jump 

40 kb lunges

20 wall ball sit ups 

-15:31 

Felt pretty good today. Hardest part was the kb into box jumps 

Broke up du 60/40

Kb 15/15 Lynn did 20 first set 

Bj I did more the first round starting with 10 then she did 10 then alternating

Lunges 15/15/10 

Second round sets on kb were smaller 15/10 box jumps alternated  

12/14/13 Saturday

AMRAP 10 

2 muscle ups no kip ring dip 

10 no push up burpee box jump 

AMRAP 10 

15 unbroken wall Balls (14)

 

3x10 triceps extensions 

12/13/13 Friday

Competitor wods

15 min snatch

100,123,133,138

15 min clean jerk 

123,133,143,153,173,173f

Amrap 12 

100du 

80 wall ball 

60 box jumps 

40 hang power cleans 

15 strict hspu 

1 round plus 122

Amrap 12 

5 front squats 113 

10 burpees 

11 pull ups 

5 or 6 rounds each 

12/12/13 Thursday

Heavy single. Hang squat clean- tng squat clean

-100,121,131,145,155,167,175,183failed on squat clean, butt was little high and bar out front to save on way up 

5rep hang squat clean

121,135,143,155,165,175

Wods AFAP 

500m row 

40 wall balls 

30 box jumps 

20 burpee 

-6:56

Did 23-6-6-4

Rest 10 

Row 500

25 dead lift 153

25 chest to bar 

-5:50 chest to bar was hard 

Rest 10 

500m row 

25 kb squat clean 35

10 mu

-7:43. Row was tough as well as squat cleans. Did 10-5-5-5 muscle ups did doubles not sure what I did on first set. No false grip 

12/11/13 Wednesday

Amrap 10 

5 burpees 

5 pull ups 

10 box jump step down 24" 

-9+17. Wind and legs 

Amrap 10 

10 cal ad 

10 wall ball 

10 t2b

-5+8 wind legs. Unbroken sets 

12/10/13 Tuesday

21-15-9

Power cleans 

Bar burpees 

-5:41 

Did 21 unbroken then 7-4-3,5-4

Front squat 3x7 across 70% 

-163x3x7

"Strength" 15-12-9 

Strict pull ups 

Deficit hspu 45plates 

Happy with this. Did 10 and 5 first set then unbroken hspu. Did well on others, big sets 

3300m row 

-14:27

Felt great and consistent up till 2k then got a bit rough. Pulled in 2:09-2:12 mostly. Finished in low 2s-1:58

12/9/13 Monday

2 hours of snatch work moving feet and changing start position. Climbed to 131 but failed a bunch at 138. 

-Snatch high pull,hang,full

78.100.105,110,115fx4 

Sucking asshole at snatching 

-5 rounds 

4mu 

12 step lunges (108)

-10:38 

Used reg grip for all rounds except 1. Got 4 unbroken first 2 rounds 

Airdyne 

1 min 60%

Rest 1 min 

1 min 90%

Rest 30 

X8

12/2/13 Monday

A. Snatch , 85% for few singles

-127x3 felt good

B. Clean and Jerk  80% for few singles

-155 tried to work on feet. Back leg keeps landing straight 

C. Front Squat - Heavy Single 

121,143,153,165,175,185,195

Stopped there 

Saturday 11/30/13

A. SKIP GRACE

B. Hit Jackie once

-9:27 PR. Was shitty. Thrusters were bad, legs died and ruined whole work out 

C. Front Squat - heavy double-singles

175,185,195,205x2,210,217,227X1PR, 230x2 F

D. Jerk - singles 

Doubles up to 155. Singles 165,177,185F, 185easy,192fx2 lost one behind 

11/29/13 Friday

Max out at Mel's 

Snatch- 100,115,123,133,143 with no misses 148 missed behind so went up to PR at 153. Missed three times. Lost behind. 

Clean jerk - 123,133,143,153,163,173,183, no misses jerks got a little rough at 73-83 190x3 for PR, finally got on 3rd try 

11/28/13 Thursday

A. Power Snatch - climb to heavy single

88,100,110,121,121,125 full dropped down for technique singles

B. Power Clean - climb to heavy single

100,121,133,143,153,167 stopped there for day

C. Push Jerk - Heavy single

100,121,135,145 stopped there 

D. Row 1k

11/26/13 Tuesday

A. Front Squat, climb to 90% x 5 singles

-203x5 easy. A lot better then yesterday 

B. Snatch - 5 singles at 90% of Mondays

-128x5 couple minor tweaks with leg or elbow but didnt miss any. Went to 130x1 just for fun. Felt good today 

* Back squat 1rm 

Worked up to 238PR,243PR,250PR,256Fx2

C. AMRAP 15 

20 cal AD @80%

10 T2B

5 Burpees AFAP

-5 rounds plus 27

11/25/13 Monday

A. Snatch - Max out Snatch

Stupid asshole snatch 

100,115,121,125,131F went back down climbed up 100, 115,121,125,131,138,143,147Fx3

B. Clean and Jerk - Max Out

100,121,132,146,156,167,176, got all but not perfect. 185F

C. Front Squat- hit 2RM, and single out

-sucked asshole. Warmed up with doubles 155,167,177,187, singled 197, 203, went for doubles after but got single 211, failed higher 

D. AMRAP 10 @80%

10 Pullups

10 Box Jumps

Not sure how may rounds. Kipping pull ups and step down box jumps. Bit winded and grip tired on pull ups. Unbroken 

11/23/13 Saturday

Day break opening

A.. Front Squat - 3RM for day 

-187,198,198(Brandon)210x3 big jump to 231 for fun.. Missedx2

B. Jerk work climbing

-climbed doubles triples to 155 the stoped wrists throbbing and was off today 

11/21/13 Thursday

A. Snatch Balance - climb to heavy single

-78,88,100,110,115,121,125,131,136,143f

B. SqT Jerk  - build to heavy single

78,100,110,115,121,125,131,143,150,154,160,165,171,176fx2

D. Recovery work 

11/20/13 Wednesday

A. Snatch Pull + Snatch - build to heavy single 

*make sure positioning is perfect on the first pull, that is focus on the pull

-100,110,121,125,132

B. Snatch up to 85% for 3-5 Singles

-this did not go well. 125 for 2. Awful was doing fine with the pulls and snatch then died.

C. SqT Clean + Push Jerk + Split Jerk

-100,110,121,132,143,155,165,

D. 

:30 on AD HARD

:30 on EASY

x 12

-ew

+

4 x 2 - weighted Ring dips, ascending

-2.5,5,7.5,10PR,12.5PR

Massage with Allison 

11/18/13 Monday

A. Snatch - Double from floor

-100,110,117,121x2 127x1 3 attemps couldn't get the second

B. Clean x 2 + Jerk x 2

-115,121,133,145,153,165

C. Split Jerk - build , see what's there. FOOTWORK

100,121,135,145,155,165 all were easy except 165

D. Front Squat - 3RM for day 

Worked singles and doubles up to 155,165,175,185x3 195fx1

E. 500m Row x 5 ; rest 1 min ; hold at 2:08 pace 

-row was good 

11/16/13 Saturday

Weightlifting seminar 

Snatch work, drills with light weight

Lunch WOD 

4 rounds:

3 bar mu 

10 sto @103

10 cal row 

5 hang squat clean 

-12:10

Clean jerk work 

Jerk skill 

Heavy singles,133,143,153,163,173 all power cleans, 183,188PR 

Clean singles- 193,206,213xF2

11/14/13 Thursday

Snatch pulls

100x2,115x2,121x2,125x2,131x2,141x1,153x1,165x1,175x1,175x1

EMOM 10 mu 

4,4,4,4,2,3,3,3,3,1

Hand ripped open on last set. Triceps died. 

5 rounds

5 hang squat snatch 93

10 wall ball #20 

500m row 

-23:15

First round was ok, then back spasm. Fought through but was extremely painful and slowed me down a lot. 

 

11/12/13 Tuesday

A1. Deadlift TnG Reps  - 5-4-3

-243x5,253x5,258x4,263x3

A2. :30 on AD @90% ; rest 2:30

B. 

400m Run

30 cal Row

20 AD

10 Deadlifts (275/183)

rest 5 min x 4

-7:10,6:50,7:15,7:29

C. EMOM x 14

Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)

-100,110,115,121,133.143,153

Even: DB SA Row 8-10 reps each side

25#

11/11/13 Monday

Push Press - 5RM for day

-125 failed 130

B. 90% of A 1x5

112

C. 80% of A 1x5

100

D. Back Squat - 5RM

125,138,130x5

pm: 

A. 3RM Hang Squat Clean for the Day 

145,155,165,175. Stopped there because they were all hideous 

B. MAP Training

10 min amrap @85

10 c2b

20 cal ad

-5 rounds plus 15 cal

rest 5

10 min amrap @90

5 Strict HSPU

10 Box Jumps (30/24)

-4 rounds plus 2. Hspu sucked. Did 5 first set then failures and singles 

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

-4 rounds plus 40. Did the run but didnt make it back 

11/9/13 Saturday

In House comp 

 

Complex-

Deadlift,hang clean, front squat, clean 

165,175,185,191

PR hang clean

Max 500m row 

1:43 

Chipper 

4k

100 wall balls ( didnt do any)

50 power cleans 93 

100 du

50 burpee box jumps 

400m buddy carry ( Ryan carried me)

Finished the last 500m on rower 

3 rounds 45sec rest 15

Kb thrusters 44

Abmat 

Burpee box jump 

Final WOD 

15-12-9

Deadlift 155

Hspu 

11/7/13 Thursday

A. Hang Snatch - Single

78,100,110,115,121,125,131,135,142fx5

B. 90% of A x 5 reps - singles

123

C. 80% of A x 5 reps - singles

100

D. 2 rds

1k Row 

50 Wall Balls

25 Burpee Box Jumps 

20:03

11/5/13 Tuesday

A. Power Clean 1RM for day 

-climbing to 163,175,180,190PR

B. 90% of A x 5 reps

-171

C. 80% of A x 10 reps

152

D. 21-15-9

Deadlift (153)

HSPU

-6:47 PR. All deadlifts unbroken, 21 hspu unbroken but had hard time with 15-9

F. 10 min

:30 on @80%

:30 on easy 

on AD

11/4/13 Monday

A. Bench Press - 5RM

-93, 103x4 : (

B. Back Squat - 8RM

-205,209

C. 90% of B 1x8

-188

D. 80% of B 1x8

-168

E. 

30 C&Jerks @93

10 Muscle Ups

20 SqT Cleans @93

20 C2B

10 Thrusters @93

30 Pullups 

-14:53

10 clean jerks 5 then doubles and ended with a triple 

Double mu 

Sets of 5 SqT cleans 

Broken sets of c2b

Unbroken thrusters 

Broken pull ups 

11/2/13 Saturday

Weighted strict pull ups 8x2

5,10,15,18,20,22.5,22.5,22.5

Weighted strict ring dips 

2.5,5,7,8,8,8x1,8 

1k row max effort 

-3:53.Legs died. First 200 in 40s then 50s dropped to 2 but brought back quick and finished in mid/low 50s

15 min intervals 30:30 hard/easy

Pulled in mid 50s

11/1/13 Friday

A. Snatch - Climb to heavy single

- only got to 125 but that's an improvement for this week. Still sucks asshole

D. 20 min AMRAP

20 Thrusters (93)

20 Pullups

20 Burpees 

- 3 rounds plus 57

Big sets of thrusters 

10/31/13 Thursday

Thursday:

A. 5 rds

9 Hang Cleans (133)

6 Push jerks 

3 SqT Cleans

-6:50

First round unbroken into the push jerks then unbroken sets of each movement 

B. SqT Clean EMOM - climbing to max - starting at 153, climbing by 10#

153,164,174,185,198. 209fx3

C. 90 % of B, x 3 reps

-178

D. 80% of B, x 5 reps 

-158

E. AMRAP 12 @85%

20 Cal AD

15 Box Jumps (20)

10 GHD Situps 

-4 rounds plus 23

10/28/13 Monday

Push press 5RM-138 

90%x5-123

80%x5-110 

Back squat 10RM X5

175,180,185,190,198

90%x10-178

80%x10-

AMRAP 4

103x3 thrusters 

2 mu

-4 rounds

AMRAP 8

5 c2b

10 WB

10/24/13 Thursday

Hit opener for snatch 

100,116,121,135,137

Had issues at 121 and up again 

C&J to 173

100,121,133,143,154,165,173fx2 on jerk 

WOD AMRAP 15

400m run

2 mu

1power clean 1 split jerk 133 

-5rounds 

Running and mu were easy 

10/23/13 Wednesday

Snatch singles 

-fuck today. Sucked. Failed all over the place starting at 115. Climbed to 135.

Horrible. 

Snatch balance feet moving practice 

Jerk doubles to singles 

100,115,121,131,142,155,160x2

173,177,181x1

187f

WOD AMRAP 10

10 unbroken pull ups 

10 wall balls 

20 cal ad

Rest 10 

5 squat cleans 133

10 box jump step down 24"

20 du 

10/22/13 Tuesday

Heavy single snatch 

100,115,121,125,130,135,140. 145fx2

Pull and bump was off heavy CJ 

100,121,131,143,153,163,173. 180f jerk 

WOD 

15.15x3

Front squats 103 

T2b

-3:58

Unbroken front squats 

2 sets t2b unbroken last set broken 

PT 

10/17/13 Thursday

Back squat cluster 1.1.1x4 at 80%

-188

Deficit deadlift 3x3 with red bands at 60%

-165

WOD 

20 sec DB thrusters at 30 

20 sec box jump 

20 sec ad 

X4 rounds 

10/15/13 Tuesday

Snatch pulls 3x3

Climbing to 165x3x3

EMOM 10

1 power clean 

2 hang power cleans 

-138

Clean grip snatch 3x15 @63

Row 500m 1:55-58x6 

1. 1:52

2. 1:56

3. 1:59

5. 2:00

6. 1:52

First 2 stayed in 50s whole time, third -6 low 2s finished in 50s 

10/14/13 Monday

Back squat doubles at 90% x5 rest 3 min 

-210 got doubles x5 

Front squat 3x2 2 sec pause 

145,165,175,185,195,200x2,205x1

Hspu deficit 45+25s 

5.4.3.2.1

With 10 sec L sit in btw 

AMRAP 5 

4 c2b 

4 burpees

-9-10 rounds

AMRAP 5

8 wb 

20 du

-5+7

10/12/13 Saturday

Team WOD day 

5 RM squat clean in 20 sec 

155, 165 lost the last one standing up but can get 

Max out clean singles 

173,183,193,198,203,208PR

15 min AMRAP 

300m row 

15 kb 

15 burpees 

AMRAP 5

Shuttles sprints 

10/11/13 Friday

5k at 60% - 25:00min 

20 mu AFAP 

-6:14

Did 6 in a row then singles 

3 min ad test- 55cal

10/10/13 Thursday

Snatch- every 90 sec climbing in weight by 10lbs 

-100,112,121,132,143,153f had but bailed behind. Came down hard on elbows almost a power. 

Isabelle -2:40 PR

3.3.3.3

Deadlift cg/ DB strict press 

203,213,223,228

25,30,35,35

10/8/13 Tuesday

5RM hang power clean 

160,165x5 170x1 

1RM push press

100.121,135,140,147f,147PR

WOD 5 rounds

250row

7 ohs (93)

14 Ghd

-13:23

EMOM 20 

Hs walks 

10 pistols 

Took 3 steps on hs walk 

Did a hs for a few solid seconds 

10/7/13 Monday

Complex 

SqT clean. Hang SqT clean. Push jerk. 2x hang SqT clean. Full clean. Jerk. 

93,113.123,143,153f in push jerk

Back squat heavy single then 3x3 at 80%

121.141.164,184,205,210,220,227,230,235f

3x3 at 180

Grace-2:54 sucked asshole. 

WOD AMRAP 15 

3 mu

9 kb 

27 du 

- no idea how many rounds. Maybe 6

Mu hard. 

10/3/13

Game day WOD 

40 du 

15 wb

10 box jump 

200m run 

Jerk work 

Hspu on pbars 

10/1/13 Tuesday

-3 rounds 

300m max effort row 

Rest 30 

Max pull ups 1 set

Rest 5 min 

* pull in 30s and finished low 40s first round, second and third 40-low 50s

* 10 pull ups. 7.7

WOD 

15 burpees

15 t2b 

Then 

30 C&J @103

-9:35

* was a dying wale. Could not breath. Belt fell off. Had to do singles. Bad. 

Snatch deadlift 3.2.1.3.2.1

150,165,178,165,178,182

Few Muscle ups with dips at top.

Therapy for back. 

9/30/13 Monday

-Complex 

2 front SqT 

1 jerk 

Drop

Clean within 5 sec

-175

WOD

-10.8.6.4.2 

Front SqT 143

Hspu 

-4:31 unbroken sets 

THEN

-5 rounds 

Row 250

6 tgu 

15:14

9/28/13 Saturday

10 rep max front squat

195PR, easy. 200 for 9, slipped

Off Chest but can easily get next time. 

20 rep strict press

-88#

WOD - Kelly with rowing 

5 rounds

400m row 

30 box jumps 

30 wall balls 

-27:51

Kb swings at 70#- 28. 

10.10.8

9/26/13 Thursday

1rm ohs 

153,173,170,175PR,182f on way up. Jerk was easy. 183fx2

Max rep body weight ohs 

127- 11reps

Strict press 2.2.2x4 rest 20 rest 4

53,63,78,82 for 2 went back to 78

WOD AFAP 

20 cal ad 

50m sled 90#

9/25/13

Snatch C&J singles for day 

Snatch 

100,110,121,125,132,138,143,150PR,154f

C&J 

100,121,131,142,152,165,176f

9/24/23 Tuesday

7x3 weighted pull ups 10#

7x2 weight ring dips 10#

Second was very hard towards end sets. Strict no kip 

WOD 4 rounds map - clock shut off

-500m row 

3 mu

25 Abmat 

All mu

Unbroken till 4th round 2-1

AMRAP 10 

10 pull ups 

10 box jump step down 24" 

10 Ghd

-5+3

Had hard time with butterfly not "high" enough with chin. Ghd hard. 

Tabata hs hold pushing floor 

Attempted L sit holds

9/23/13 Monday

5 rep tng squat clean in 20 then working up 

115,125,135,145,155,160

Front squat single 3.3.1

125,135,155,175,185,195 stopped there bc of back 

WOD 4 rounds 

300m row 

20 wall ball 

10 burpee box jump (steps) 

14:26

5 min max cal ad

-73

9/21/13

Power clean push jerk split jerk 

155,163fx2 back shooting pain 

22:36 5k row 

9/19/13 Thursday

With Lynn 

50 wall balls

40 Ghd 

30 front squats 133

20 hspu 

400m run 

Did sets of 10 on front squat had hard time with wall balls and everything else 

9/18/13 Wednesday

AMRAP 10 

250m row

15 burpee 

10 hspu

- 3 rounds plus 150

First set hspu unbroken second set 9-1 third 5-5

Rest 5

AMRAP 10 

200m run 

15 box jump step down 

10 SqT clean 105

- 2 rounds plus run 15,5

Legs died 

Rest 

AMRAP 10 

15 cal ad

10 wall ball 

3 bar mu

- 3 rounds plus 26

First round unbroken second wall balls unbroken and 2-1 mu 

Rest 

Snatch pulls worked up to 163x3x3

Hang power clean x10 

135,140,150

9/17/13 Tuesday

Snatch complex

Deadlift

Hang below knee 

Full 

78,100,110,115,121,128,133fx3

Snatch grip strict pressx3

33,53,63,73x2x2

Back squat cluster 

3.3.3x3 rest 20 rest 3min 

184,194,205

WOD 

50 t2r

400m run

50 know snatch 35 (5 each arm alt)

400m 

50 pull up

400m 

-15:27

9/14-9/15 Saturday Sunday

CFNE comp 

- "fight gone bad"

20 wall ball

20 sdhp kb 53

20 box jump 

20 sto 63

10 cal row 

3 rounds or time cap 

2rds plus 6 wb.

Death. Wall balls were horrible. Killed me 

32nd place

500m sprint plus hurdle

1:38

24 burpees DT plus 5 mu

Finished all. First and only one in my heat to finish. Places 5th over all 

8:40 something 

200m run 

4 FS (140)

200m

8 FS 

200m

12 FS 

Finished. Well under cap. Placed 12th. Felt good during. Should have pushed harder on run. 

50 pull ups 

100ft walking lunge (105)

Did 30 butterfly's which is major butterfly pr. Lunges didnt make it as far as planned. Dropped twice. Placed somewhere 13-19 place. 

Overall placed 16 out of about 40 

9/12/13 Thursday

Game day practice 

Box jumps

Wall balls

Butterfly 

Oh waking lunge 

Muscle ups 

9/10/13 Tuesday

WOD 

20 burpees 

2 rnd DT (105)

5 mu

-6:51 

Mu work no false and strict 

12 min 30 on 90% 30 60% AD

9/9/13 Monday

PM 

2 rounds 

-20 wallball

20 sdhp at 53kb

20 box jump

20 sto 63

10 cal row 

Rest 30 sec btw 

600m sprint 

-9:34 death. Back hurt very bad in box jumps and shoulders gassed out. Not a WOD for me. 

Snatch max out for day 

78,100,115,121,125,130,135fx3

Walking oh lunge 105 practice

9/9/13 Monday

AM

20 min on treadmill 

EMOM 10

-5 strict pull ups

- hard on the machine 

9/7/13 Saturday

Jackie - 9:36 (men's bar) 

10 RM front squat

187PR,190PR 

4 rounds 

15 pull ups

15 thrusters (63)

15 burpees

13:26 

Did all pull ups butterfly unbroken except for 4th round did 10 and 5

9/6/13 Friday

100 wall balls AFAP -5:16

Did 40 in a row PR. 

Couple sets of 5 then 10. Then whatever could do to finish. Hoping to get under 10min Karen 

Immediate into 7min recovery row after wall ball 

9/5/13 Thursday

1RM Power cleans 

Worked up to PR  187, failed 190x2

30 power cleans afap at -168#

-13:25, I actually lost count and did 32. Only failed on 1. At the 29th one. 

Very slow. 

9/4/13 Wednesday

Clean heavy single for day 

Working up to- 192. Tried 198x2 couldn't catch properly 

Pull off floor is still very slow

Jerk heavy single for day 

Worked up to 177,185PR,190PR,193fx2

9/3/13 Tuesday

PM

1x AMRAP pull ups

-32PR

15 were butterfly's 

WOD 

250 row 

15 kb @53

25 burpee 

15 kb

250 row

Rest 12 min and repeat x2

-5:09

-5:29

9/2/13 Monday

Back squat 1rm

-working up, 207,210,217,225,232,235PR,237x2 very very close 

Back squat at 210 x1 AMRAP-4

10 min mu- 23. Much better then last time. No 2 arm transition. All perfect. Dip got hard. Only

Failed on very last one with 10 sec. Slipped off myself. 

8/31/13 Saturday

WOD AMRAP 20 

12 cal ad 

400m run 

400m row 

8/30/13 Friday

5rm clean tng 

153,163,168x3

Fran- 4:42 PR 

did 21 butterfly pull ups in 2 sets then went to kipping. Did unbroken thrusters slow on 15/9 down to doubles 

Heavy single thrusters 

105,113,123,130,133,143f

8/29/13 Thursday

Back squat 5rm

-187,197,203,215f,215

Power snatch x5 ohs 

78,85,100,110,115,120,125(full snatch)

Weighted pull upsx3

5,10,18,20,25,30,35x1

DB row 3x8

20#

Handstand walk practice 

Mu with dips 

8/27/13 Tuesday

AM

A.12 min good pace run on treadmill 

B. 50 burpees AFAP- 3:02

C. 12 min on bike .30 on .30 off

PM

2 power cleans 2 push jerks- heavy singles 

-100,115,125,130,140,145,150,156,162,168f

Push press 1.1.1 rest .10 rest 2min

100,121,130f,130

Dead lift x5

Warmed up with lighter sets planned to start at 185, did 2 and shooting pain in back. Stopped. 

Row 1k at 80%-4:24

Row 1k AFAP -4:13

Row 1k at 80%-5:27

10 tgu each side 

-28#

8/26/13 Monday

Snatch:

Pull,hang,tng full 

93,110,115,121,125,130,133fx2

Triples from hang-

83,100,105,110 kept failing on third.

Worked with Tj on form. 

WOD 21-15-9

Hspu 

400m run

Immediately into AMRAP 7 

Bar muscle up

Pistols 

-hspu/400-10:00

-bmu/pistol- 5 full 3 into 6 mu

8/14/13 Saturday

Front squat 10 RM 

173,183

Tried 190 got for 5 then had bad bounce and fell in hole 

5 rounds 

3 min sprint (600m)

Rest 8 min btw 

20 tgu at 18#

8/22/13 Friday

Heavy single CJ

-123,135,144,155,165fx2, 165

Clean singles 

165,178,188,195fx3,205f

WOD 

10 C&J 133

250 row 

15 CJ 113

250 row 

20 C&J 93

250 row 

13:56

8/22/13 Thursday PM

3RM Back squat for day

187,197,205,210,215,220,225f

Strict press 5x2 ascending 

-53,63,78,80,83,87

1x Max hspu-28

Then for time-4:11

Ohs behind neck 3 reps 

80,97,105,115,125fx2

8/20/13 Tuesday

IHeavy single 

2 power cleans tng 1 push jerk 

121,133,145,155,165,170over head 

EMOM 18

Odd: 2 tng squat cleans 

Even: 1 rope climb

Clean climbed- 155,160,165,170

Brandon changed original programming instead of Christine 

3 rounds 

400m row 

20 box jump step down 24"

9:46

ZERO gas tank on rower, was in 40s then struggled to keep low 2s

8/20/13 Tuesday

AM 

warmup 

15 min on bike 

30 sec  @90

30 sec @60

Bike really only has one speed, very hard to even get it to move, would say it was harder then airdyne 

3 rounds 

5 hspu 

10 burpee 

20 sit squats 

-4:15

- to far from wall in second set of hspu, very hard coming down to floor, mats slide and arnt soft 

- air squats legs were burning 

8/19/13 Monday

Snatch singles - horrible. 

EMOM 8

2x mu 

Went well, transitions perfect, dip hard 

WOD 

30 unbroken wall ball 

20 pull-ups 

20 unbroken wall ball 

20 pull ups 

10 unbroken wall ball 

20 pull up 

7:04 

Pull ups hardest part 

8/17/13 Saturday

WOD

30 min 

1 min ad 

200m run 

Back squat cluster 

1.1.1x5 rest .10 rest 3:00

190,200,205,210,215,220,226

8/16/13 Friday

EMOM 16 

2 power cleans tng (144)

8-12 hspu started at 12,10,10,8,8,8...

Shoulder started to really hurt 

30 seconds

Kb swings 

Burpees 

Box jumps 

Sprints 

Rest 7 min x3

16,9,13

16,9,13

16,9,15

45 sec airdyne cal 

Rest 5x2

Total - 42

8/15/13 Thursday

AM

15 min on treadmill 

1x AMRAP hspu 

-16

WOD 

21-15-9

DB Squat clean (35)

Burpee

-11:09 

Very hard, winded, legs and shoulders tired 

PM 

strict press 5x3 

33,53,73,83

Front squat 5x3 up to 80-90%

144,154,165,177,188,192

AMRAP 10 map training

3 mu

6 t2b

9 box jumps step down (24)

-3 full rounds 

Mu very very very very bad. Angry face. 

8/13/13 Tuesday

1 RM power clean push jerk 

103,115,123,127,133,137,144,150,155,160f video 

EMOM 8 

2x power clean push jerk at 108 

Video 

1RM clean deadlift 

153,168,173,185,195,200

200 very hard and slow. Video 

 

500m row rest 1 min x3

Forgot to write down finish times but finished 1- 1:58 pace 2- 2:09 3- 2:00

EMOM 20 

Odd 5 strict pull ups 

Even 15 burpees 

Winded. Burpees got very hard 

Tgu work 20 with 18lb 

8/12/13 Monday

Snatch double touch n go 

105,110,115,121,125,130f 

Snatch deadlift. Snatch. Ohs

100,105,110,121

Hands wripped and raw

WOD

10 thrusters 83 

7 bar mu 

10 thrusters 93 

7 bar mu 

10 thrusters 103 

7 bar mu

First two sets of thrusters unbroken and triples on bar mu then doubles and singles 

Last set thrusters shoulders sucked set of 4 3 3 

Doubles and singles bar mu 

- 10:26 

Hands raw shoulders tired and very winded.

Rest 3 

AMRAP 3

Wall ball 

33 

Sucked 

8/11/13 Sunday

Row 2k- easy pace 

Was a minute slower then PR

5 rounds of Cindy strict pull ups - easy pace 

Butterfly work with Lynn. 10 in a row 

8/9/13 Friday

1RM Clean

Warm up sets doubles triples, 143x1,153,165,179,185fx4 

Sucked. Stupid. Annoying. 

1RM jerk 

Warm up sets then 121,135,143,155,165,175,180f.

Sucked to 

WOD 

AMRAP 10 

50 du 

3 min max cal airdyne 

2 rounds plus 50+ 2 min

1 and 3rd round du unbroken, legs fried on ad

8/7/13 Wednesday

1RM strict press 

63,73,93,90PR,93PR,95f

WOD 

30 snatches @63

750m row 

30 snatches 

-8:37

Did 20-10 first set. Rowed in low 2s to start ended in 10s, second set of snatches just gave up. Did doubles and triples 

8/5/13 Monday

Front squat 1RM

Climbing triples till 153, singles 163,173,183,193,200,209,215PR,220PR,225PR 

WOD 

10,8,6,4,2,1 front squats

7,6,5,4,2,1 mu 

22:49 

Did all squat unbroken struggled a little on mu, had to wait it out when dips got hard

8/3/13 Saturday

Make up from Friday

AMRAP 20 

20 thrusters at 93 

20 pull ups

20 burpees

-2 rounds plus 30 

First round was good all around, 10-10 on thrusters and sets of 5 butterfly, second round broke up thrusters to 5s, butterfly got harder, burpees were bad. Third round thruster triples and doubles, butterfly ended in kipping 

7/31/13 Wednesday

Max power clean 

123,135,143,153,163,173,178,185PR,188f

AMRAP 8 at 165- 28. Missed last 2

One round 

250 m row 

15 kb at 53

25 burpees 

15 kb

250m 

5:38

7/29/13 Monday

Back squat

 2.2.2x4 rest 20. Rest 3 

182,192,200,200

5 rep tng snatch 

100,105,110,115f

AMRAP 10 mu

18 

Really hard to do them today

7/27/13

Back squat singles

Up to 195, back really hurt 

Butterfly work 

7/26/13 Friday nationals

Weigh in at 10:30 at 56.3 

Lift at 1:30 

Snatch 127, 132f, 132

Clean jerk 176,183f, 184f 

7/24/13 Wednesday

Before nationals 

Snatch to opener 

Several with 72

Doubles at 99 

99,115,121,130 

Missed 130 couple times was hitting and dropping not opening 

Clean jerk to opener 

121,143,153,163,174f,174

Row 1200

7/22/13 Monday

Snatch singles 

77,99,110,112,121(lost behind)126,130,135fx4

Clean jerk 85% 

99,112,121,130x2,143,153,163,173

Front squat 

121x4,143x3,163,173,187,196,209f

Long row 

7/20/13 Saturday

Back squat singles 

Used kilos 

Worked up to 225 today. Failed on 230

Snatch pulls 

Practice at 99lbs then sets of 3 at 121 and 143

Push press singles 

Up to 130 

7/19/13 Friday

Max out, first day with kilo plates 

Snatch- up to 132, missed 138, was off today with feet and pulls. No straps 

Clean jerk 

up to 177, 183 had but dropped behind on jerk, 184 fx2

7/17/13 Wednesday

Snatch below knee singles 

93,103,113,120,125.130

Full 

123,130,135

Clean jerk 

113,123,133,153,163,173f

WOD 

EMOM 20 every other min 

Clean + 2 front squats 

Max hspu

153x4-10-10-8

163x4-5-5-5

173x1-5-5

173f

Rest 183 clean 

7/16/13 Tuesday

Front squat 

113,123,143,153,163,173,193,203

Spilt jerk doubles to singles 

123,133,143,153,163x2,173x1

Push press doubles 

103,113,120,123,128,130f

Row 7 min

7/15/13 Monday

Snatch doubles 

103,113,120,125,130,136fx2

Clean jerk doubles (SUCKED) 

113,143,163f,163,173f

Front squat doubles

123,153,173,193f,193,203f

Having hard time with shoes on cleans and front squats

Clean pulls 

7/13/13 Saturdays

Judged comp all day

Front squat 

Doubles-singles-triples

123x2,143x2,163x2,173x1,183x1,193x1,203x1,208f

173x3,183x3,193f

Butterfly work 

7/12/13 Friday

Max out friday 

Snatch-83,103,113,120,125,130,133,138missedhit leg, 143,147PR,150x2f

Clean jerk 

123,143,153,163,173,178fx4

Everything felt good until 178, cleans were horrible. Pulling me forward, hard k stand up with. 

7/8/13 Monday

Snatch doubles 

83,103,113,120,125,128x1

Clean jerk x2 

123,143,153,163,173x1

Clean deadlift + pull 

183,193,203,210,213 

Back squat 3x3 2 sec pause 

163,173,183,193,203

Push press doubles 

123,128,133,138x1

Mu work 

3,4,4,4

7/5/13 Friday

Max out 

Snatch no straps 

103,113,123,133,138fx3

Clean jerk 

123,143,153,163,173fx3 on clean 

Muscle ups 

3x5 failed on 4th hair got caught, fine on 5th 

Hard. 

Butterfly work 

Row 200x5 was in 40s whole time 

7/4/13 Thursday

Behind neck push press singles 

83,92,103,113,120fx2

Back squat singles with no bounce bc of leg pain 

123,143,163,173,193,203,208,215,223f

Lots of butterfly work 

6/3/13 Wednesday

Snatch doubles 

83,113,120,125,130,135

Snatch singles from hip 

83,113,120,125,130,133,135

Clean jerk 

123,143,163,173,180 had it but dropped to the right, 185f jerk 

Front squat triples 

123,143,163,173,183,193f

Push press 4x3

123,133,138x2x2

7/1/13 Monday

Snatch complex triples 

Bring to hip, 3 sec down then snatch 

83,103,113,120,123

Clean complex 

Cleanx2,jerkx2

123,143,153,163f in jerk then on cleans

Clean deadlift x2 

183,193,203,213,223

Back squat 4x3

Sucked.

Did warm up reps with 123,153,163,173 193 was supposed to be first set, failed on first, did again for 3 but stopped to work with mel

Worked with Mel on butterfly

6/30/12 Sunday

Row 1500

Mobilize 

Very sore but lower back In pain 

6/29/13 Saturday

Nashua comp team of 4 

6/28/13 Friday

Max out low volume 

Snatch 83,113,125,133,140fx3

Everything was lopsided on the catch lost  alot behind 

Clean jerk 

123,143,153,163,173

Game day WOD 

6/26/13 Wednesday

Squat clean 2 front squat

113,132,153,163,173,183,193f

Snatch double 

83,103,113,120,125,130x1

Jerk 

123x20ish, 143x2,153x2,163f

EMOM 14

Burpee box jump 

5 hspu 

EMOM 14

Hs walk

10 t2b

Burpee mu work with Lynn 

6/24/13 Monday

Snatch 1.1.1x5. Rest 10,rest 3 min 

-103,113,f,113,125,128x2

Clean pull, clean, jerk 

123,143,153,163,173,183fx2

Back squat 4x4 ascending at 85%

193,198,200,203

Fran

4:49PR

6/23/13 Sunday

Isabel 30 snatches for time at 95

- used men's bar I prepare for Saturday

-3:54

Mu work 

Sets of 3 

Still suck, thinking to much, dips are hard, getting through still swinging alot at top 

6/22/13 Saturday

Front squat triples 

113,143,163,183x went to singles 183,193,203,208f

Back to triples 173,183

Stone carries with 95x2

6/21/13 Friday

Max out 

Snatch-103,113,120,125missed behind,130,135missed behind,143PR,145PR,148fx2

Clean jerk 

123,143,143,163,173,178f

WOD 

400m run

50 kb @53

100 wb 

400m run 

-16:04

Back cramped out real bad on wall balls and last run 

6/19/13 Wednesday

Snatch high blocks 2 sec pause 

-83,103,113,120,125,130,135fx2

Pull,lower below knee, pull, snatch 

83,103,113 kept missing behind and Infront 

C&J singles 

113,133,143,163,173,178,185fx2

Front squat triples 

143,163,183,193,200PR,205f

WOD 

EMOM 10 

5 burpees 

6 c2b

EMOM 14 

10 t2b 

4 push press at 123

6/18/13 Tuesday AM

First morning session got there at 6 

Power snatch ohsx5

83,103,113x5,118x2

Clean complex 

Clean pullx3, clean, jerk 

113,123,133,143,153,163 missed jerk first time then just did the C&J and got it, 173 missed jerk

Behind neck push pressx4

83,93,103.113f

WOD map 

AMRAP 10 

20 cal ad 

15 box jump step down (20)

10 power cleans (83)

- 3 rounds plus 10 cal 

AMRAP 10

50 du

15 Ghd 

10 burpee 

-4 rounds 

6/17/13 Monday

Snatch singles 

-83,103f,83,103,113,120,125,130,133fx2

CJ

-power clean 2 jerks

-123,133,143,153,163,168,173,175f

Back squat 5 rep

183,193,210PR 

500m max row 

1:43

Pulled in 30s till 300,40s rest. For very hard with 250 left 

50 wall balls

-3 sets, shoulders died out 

35 kb swings at 53

2 sets 25-10

6/16/13 Sunday

Mu work to try and fix jerk at bottom 

Snatch balance-63x4,83x2,103x2,113f

EMOM 15

30 du

10 t2b

Pull up work 

6/15/13 Saturdays

Back squat 3x5 at Mondays max

5x3 @ 173 

Row 25 min 30/30 z1/z3

Rowed in 50s/2, 30/40

SOSs press-33,35,43,45,48

6/14/13 Friday

Max out 

Snatch-93,113,118,123,130,135,138fx6

Cj- 113,143,153,163,173,180fx3

WOD 

200m run 

30 pull ups

10 push jerk (93)

20 pull ups

10 push jerk (103)

10 pull ups

10 push jerk (118)

400m run

-11:50

Couldn't breath, pull ups got hard 

6/12/13 Wednesday

1RM OHS

123,133,143,150,155,161,165,170,175

Snatch complex - deadlift, 4 seconds down,2 second pause at knee, snatch

93,103,113

Triples 

93,103,113fx5 was bumping bar so rest was out of the norm didnt know what to do with arms 

Soss press doubles with barbell 

Kb WOD- 26,35,53 kb squat cleans

26,35 easy 53 failed a lot and only got 3, then told to stop 

WOD 5 rounds

200m run

3 mu 

-10:29

Mu were hard, some through but dip was hard, others back to one arm

6-11-13 Tuesday

Power clean-push jerk-split jerk 

-83,113,123,143,153,163,168

Clean pulls 4x2 at 210 

Felt good 

WOD map 

AMRAP 7

10 Ghd

10 burpees 

10 box jump step down (24)

-4 rounds plus 1

AMRAP 7

200m run 

15 kb (35)

-4 rounds 

6/10/13 Monday

Snatch triples 

83,103,113,118x2fx3

- was a huge vagina 

Back squat 4x5 3x2x1

123,143,153,173

WOD 

9 thrusters 123 ( did 6.3)

9 ring mu (4.2.2.1)

12 thrusters 103 ( 7.3.2)

12 bar mu (4.3.1.1.1.1)

15 thrusters 95 (8.4.3)

15 c2b (5,4.4.2)

-13:52

Was better then I thought it was going to be 

Had cysts removed today before 

6/7/13 Friday

EMOM 10 of 60%

-83

Then 3 lifts to 85%

-103,113,120

Missed the first 120 got second easy 

Clean jerk - working up to 85%

123,133,143,153

All easy.

6/5/13 Wednesday

Snatch singles 

-83,103,113,120,125,133,138fx2

Cj singles up to 80%

123,133,143,153

Easy. 

Front squat doubles 

123,143,163,173,183,193x1

Everything feels heavy but hips mostly hurt when catching anything at the bottom 

6/4/13 Tuesday

HPush press doubles 

-83,103,123,133,138

Push press singles

-143,148f

Push jerk doubles 

-113,143,153,

Push jerk doubles

-163

Hang power clean 

-123,143,163,173fx5

20 on 20 off rower 12 rounds

30-40 each time 

6/3/13 Monday

Snatch singles - 83,113,120,125,130fx4 behind. All felt really smooth until 130 

C&J singles - 123,143,153,163,173,178,183fx2 cleans took so much out of me got under bar on jerk though 

Back squat doubles - 143,163,183,193,203,205,208f

6/2/13 Sunday

AMRAP 15 

400m run

3 mu

6 hspu 

9 cal row 

2 rounds plus, 400,3,6,9

6/1/13 Saturday

Attempt new 5RM back squat 

173x3,193x2,203x2(very hard so stayed there),203x4 failed on 5

Jerk practice- EMOM 20 at 153 

5/31/13 Friday

Max out

Snatch- 83,103,113,118,123,128,133,138fx5

Got 123 and 128 first try 

Clean jerk

123,143,163,173,178fx2

Cleans and Jerks were very hard, most probably wouldn't have counted in wl meet.

Need to drop down more, bend knees. 

5/29/13 Wednesday

Snatch singles from HB 

-83,103,113,118,120,123,125,128,130,135PR,140PR,145f

Snatch triples from floor-3x3

83,103,113

- was pulling and leaning back more on snatch, was going well. 

Clean jerk singles 

123,143,163,173fx3

Shankle complex-

83,103,113,118,120,123,128,133,138,140,148

Front squat 5x3

-153,163,173,183,193,203f

5/28/13 Tuesday

Push press complex- back/front 

-83,103,108,113front- major failure at these today, skipped jerks 

Clean 1RM

133,143,173,183,195PR,200PR,205fx2

Power snatch/2ohs 

83,103,113,118,120,123,125,128,133fx2

5/27/13 Monday

Snatch singles from high board 

83,93,103,113,120,123,128f

Snatch complex- deadlift with 2 sec pause below knee, pull, full 

83,93,103,113,123f

Clean jerk single-123,133,143,163fx3,143,153,163,173,180PR,183fx2

Back squat 3x5

173,193,203 

5/26/13 Sunday

Strict press from behind neck-triples 

43,48,53,58,63x2

5x3 at 53

Back squat singles 

143,163,173,193,203,213,223,233PR

Clean grip deadlift 2 second pause below knee 

3x2

-183,193,203

5/25/13 Saturday

Regional WOD 7

3 rounds 

2 rope climbs

4 squat cleans 

- 4 touch and go first round, 2,1,1, 2,2

Back squat 5x5

143,163,183,193,203PR,205PR,208PR,210f

5/24/13 Friday

Max out 

Snatch- 83,103,113,120,125,133PR

None were really smooth. Missed couple at 120 and up. Tj helped get hips over heel of foot more to get 133

Clean jerk 

123,143,163,173,180fx2

Cleans felt heavy, failed on jerk 180

WOD with Jenna

21-15-9

KB (53),pull ups 

9-7-5 push press/jerk (113)

21 Ghd sit ups 

5/23/13 Thursday

Comp warmup 

100mx10 sprints

30 seconds rest in btw 

3x15 GHD sit-ups 

 5 min row at z1

5/22/13 Wednesday

Snatch doubles- 83,103,113,118x1

Sucked, couldn't get under anything 

Worked technique for a little 

Snatch singles from high hang-

83,103,113,118,120

Clean complex - pull/C&J/C&J 

123,143,153,158x1

Kept missing second C&J on 158, all jerks were out front, cleans hard.

Front squat singles 

123,143,173,183,193,203,212PR

all around rough lifting day

5/21/13 Tuesday

Push press 5x5
- 103,113,123,126,128x5
Behind neck jerk singles
-83,103,113,113,128,133,138,143,148,153,163f
Snatch grip dead lift 3x2
-153,173,183
Back squat singles
123,163,173,193,203,213,223,228PR,230PR

Muscle ups- 7 PR

5/20/13 Monday

Weight lifting
Snatch pull,snatch,snatch
-83,103,112,123x1f,123x1f

From hang 2x5
93,103

Clean jerk
123,143,163,173fx3

Clean pulls 3x3
193,203,213

Back squat 5x5
153,173,183,193x4,193x1

Mu up practice sets of 3

Cleans and jerks felt very heavy. Squats were very heavy as well

Snatch mentally was bending arms more and punching up

Mu kip put me on top of rings but left hang keeps sitting high in hand

5/14/13 Tuesday

3 rep ohs at 85%
83,93,103,113

WOD
5 rounds AFAP
5 burpees
10 cal ad
5 t2b
10 wb on rig
-10:17

5/12/13 Sunday

3x3 OHS at 90%
83,103,133,123

Max chest to bar
Reg grip- 15
One Reverse-16

Nft 5 rope climbs

Max effort 1k
-4:08
Rest 2
Row 1k
-4:18

5/11/13 Saturday

WOD
14 muscles ups
5 squat cleans (133)
7 Muscle ups
4 squat cleans
2 rope climbs
4 squat cleans
-13:35

Later that day
Snatch-83,103,113,123,133fx4
Clean jerk- 113,123,133,143,153,163,173clean no jerk

5/10/13 Friday

3 rep ohs
83,103,113,123,133x3,143x2 lost it on way up on 3rd

Wod 21,15,9
Deadlift 185
box jump 24

5/7/13 Tuesday

1RM Clean for day
143,164,175,185,195fx4

Weight pull ups x5
5,10,15,20

Front rack lunge
83,103,123,133,143,153,163,168

EMOM 20
L sit
Hand stand walks

5/4/13 Saturday

Strength- jerk
103x2,113x3,123x2,143x2,153x1,163x1,173x1

Team WOD
100 cleans 95
100 box jumps
100 c2b
100 sdhp
100 burpees

While someone rowing 4k
Did cleans row and burpees

3 rounds
10 dumbbell snatchs at 60lbs
50" run
-6:12

Interval relay-
100m row sprintx6
Pulled in 30s

5/3/13 Friday

Back sprained

Did clean complex but dropped instead of string together

Power clean, squat clean, front squat, jerk

123,133,143,153,163,168fjerk173fjerk
Kept cleaning
183 power clean

Push pressx2
103,113,123,133f

Butterfly work
Back squat slow slow singles-123,143,163,183 stopped for back

Row intervals 30:30 12 rounds
Pulled in 30s for most, finished in 40s

4/28/13 Sunday

40 min snatch and CJ work light weight

WOD AFAP
1000m row
30 pistols
20 hang cleans at 133
-8:31

4/27/13 Saturday

Long and triple jump practice

200m walking lunge @ 203 while partner does burpees

50 yard sprints

20 min to establish
-3RM back squat
- pull ups

-18,93,123,153
-17,173,193,203
-20

4/27/13 Friday

40 minutes total 10 min each to establish
1 RM snatch - 123 missed 133x10
1Rm back squat -225PR
1RM Thruster from floor-133
1 RM front squat -203 missed 213

Rest

Walking front rack with 315- to dumpster
Farmers carry 100ft with 2 45s

WOD AMRAP 10
5 t2b
10 burpee slam ball
15 box jumps
-5+9

4/24/13 Wednesday

Snatch grip push press
-83,93,103,113
Max pull ups-23
Clean pulls-183,193,203,213

Jackie - 9:07

EMOM 16- mu/hs walks
Mu-4,3,4,3,2,2,1,1

Du work

4/23/13 Tuesday

C&J single for day
123,143,163,173f

Skipped clean triples and back squat- back hurts

Grace- 2:47

Rest 10
30 front squat
500m row
- 3:18

Rest 10

5 min of back squats at 153
-28

4/21/13 Sunday

20 cal row
30 burpee plate jumps
40 ground-over head (25)
30 t2b
100" walking lunge (25)
50" sprint
12:20

Hand stand practice

4/20/13 Saturday

Team WOD
75 back squat
50 pull ups
25 soh
-93
75 front squat
50 pull ups
25 soh
-63
75 ohs
50 pull ups
25 soh
-43

Session two
Ghd med ball throws
50" sprints
500m max row- 1:50.1
Pulled in 40s for most

5k run

4/19/13 Friday

Snatch doubles - drop from top
113x2,118x2,120x1

Front squat 10 RM
163,170

Afap
10 C&J 93
5 C&J 103
5 C&J 113
5 C&J 123
3 C&J 133
2 C&J 143
-6:53

5x400m sprints
First 400- 1:15

4/17/13 Wednesday

Bench press doubles
93,103,113
Back squat
-123x5,143x4,163x3,183x1,193x1
Rear band scap squeezes 3x20
AMRAP 12
15 ohs
200m row
15
200
15
200
15
200
@ 53,73,93,113
-12 at 113
EMOM 14
5 deficit hspu
6 chest to bar

4/16/13 Tuesday

10rm tng squat clean- 143

1rm front squat for da-203 easy, 213f

4x2 snatch grip dead lift. Never done before so didnt go to heavy
123,133,143,153

L sit on rig 2 minute accumulation.
Couldn't get feet off ground with DB

WOD
200m run
50 wb
400m run
50 pull ups
200m run
-11:11

20 on 20 off for 12 rounds on rower
Pulled In 40s low 50s

4/14/13 Sunday

Team WOD event 6 2012

Deadlift Heavy doubles
193,213,223,233,243

Clean jerk max reps in 3 min @ 115
-13

Kb thrusters @35
14

Jerk ladder- 103,113,123,133,143,143,163f

16 min of sleds- 25s and 45s

4/12/13 Friday

Full snatch 1RM for day
103,113,120,125f

Front squat 4x2 2 sec pause
143,163,173,183,193f

WOD
15 hang cleans (93)
400m run
15 hang clean
- 2:45

4/10/13 Wednesday

Mu work bar and ring

1 arm snatch
30,40,50,60,70
70 right arm couldn't with left

Hs practice

Amrap 5
12 thrusters
-63
-93
-5 at 108

Max thruster
123,133,140

EMOM 20
8 pistols
8 c2b

4/9/13 Tuesday

Clean jerk
123,133,143,153,163,170PR!!175PR!!
Missed the 185 jerk. Was easy going up but couldn't lock out

Clean- "", 185,190PR!!, missed 195 3x, got under all of them but couldn't sit and stabilize

WOD
AMRAP 7

3 cleans (133)
5 hspu (45)
7 box jump (30)
6 rounds plus 4

5 min rest

Row 1000m
30 Ghd sit ups
60 lunges

4/6/13 Saturday

Game day
3 rounds
5 thruster
5 pull up

Then 7 min row

4/4/13 Thursday

Opens 13,5

68 reps

4/1/13 Monday

3x5 deadlift
173,203,213

Box jumps- 30"

Hspu deficit 45s
2x7

EMOM 16
8 ohs 63
8 c2b

200x10
Rowing with mask

3/31/13 Sunday

13.4
3 6 9 12 15

Clean jerk 95
Toe to bar

-79
Legs died causing shoulders to die causing a mess.

3/29/13 Friday

Back squat 2 then singles
153x2,173x2,193x2,203x2,213x1,220f

Row 1000

3/26/13 Tuesday

Game day WOD

1 power snatch
2 ohs
3 snatch balance
4 t2b
5 c2b
6 jumping lunge
7 box jump step down
8 kb
9 hip ext
10 Ghd sit ups

2 rounds

3/25/13 Monday

" rest" day for WOD Wednesday

Max rep clean at 133
-13
Loosing grip and legs tired from 13.3 still

Toe to bar practice
Butterfly practice

3/24/13 Sunday

13.3
Little slower on wb but du were over a minute faster. 7 mu this time!
247

3/23/13 Saturday

Game day
3 rounds
-
10 wb
20 du
3 mu

7 min light row

3/21/13 Thursday

Open 13.3
150 wb
90 du
30 mu

243
All wb,du,3 mu.

Did 35 wb first set then broke them up, du were a mess for some reason leaving me only 1 minute for mu.
Got 3 mu, could easily get more if more time

3/18/13 Monday

Heavy jerk singles
123,133,143,153,163fx4

Clean complete- power, squat
123,143,153,163,173g

Back squat 3x3
173,183,193,203x2

WOD
3 rounds
7 muscle ups
20 wall balls
- did the first set 4 muscle ups 3 muscle ups
Had to switch to singles and then chest to bar.

Then
3 rounds
50 double users
15 pull ups

3/14/13 Thursday

Open 12.2
5 should over head -75
10 dead lift 75
15 box jump

292 9 rounds plus 22

3/13/13 Wednesday

Game day WOD
1 power clean -123
2 front squats
3 mu ( good ones !!)
4 c2b
5 wall ball
6 hs kick up
7 box jump sd
8 kb
9 Ghd
10 hip ext

Max set of mu-5
First were good all the way through , had 6 but couldn't keep it with right arm

3/12/13 Tuesday

Front squat heavy single

173,193,203,210PR,215f
2x3- 173,183

3-500m row, maintained high 1:50s

Practice double Unders

3/11/13 Monday

Clean jerk heavy single
143,153,163,170fx10, locked out one, couldn't control it says Brandon... Lies.

AMRAP 2 clean jerk @110- 15

WOD EMOM 18
15 wall ball
3 bar muscle ups

Did all sets of 3 except for 2 rounds I did 2. Finished with 3 extra

3/10/13

3/8/13
40 burpees
30 snatch 43
30 burpee
30 snatch 73
20 burpee
30 snatch 98
10 burpee
30 snatch 120

-161, broke up 75 to many times and singles on 98

Today - 165, did a big set of 73 then dropped to sets of 5, did 4 sets of triples at 98 then doubles then singles

3/9/13 Saturday

Snatch
45 warm up sets of 5
75 3x5
98 touch and go 2,3,3,3

3x5 burpee box jumps resting minute in between

3/8/13 Friday

Back squat singles
153,163,173,183,203,213f

1k row

Snatch technique

3/5/13 Tuesday

Clean complex
Pull,high hang,full
123,133,143,153,163,168,170,173,175f

Bar muscle ups
1,2,4,5,6!

WOD AMRAP 5
5 bar burpee
5 ohs (93)
-4+1

AMRAP 10
400m run
10 c2b
-3+400

3/4/13 Monday

Snatch high hang - full
83,93,103,108,113 hang missed full
Several reps at low weight for technique

Front squat heavy single
153,163,173,183,193,203f

WOD
1000m row
50 box jump (20)
40 squat clean thruster (kb 35)
-14:42

2/3/13 Sunday

Back squat heavy double
183,183,193,203,213!,220x1,225failx2

WOD
400m run backwards
50 back squat (93)
50 Russian kb (53)
50 t2b
800m run

-17:38

3/1/13 Friday

Fran- 5:10
Rest 20
Fran- 7:06

Went to fast on first set of thrusters. Ruined entire workout

Back squat heavy singles
123x4,143x2,163x1,173x1,183x1,193x1,203x1,213f
Failed on 213 everytime this week

EMOM 12
Max L sit
Ring dips

Sets of 3 at a time strict
8 first 2 rounds then dropped to 6

2/27/13 Wednesday

Snatch-full
Triples touch and go-83,92,103,108x2
Singles- 83,93,103,103,113fx4

Clean jerk
113,123,133,143fx3 on jerk

Jerk doubles
83,93,103,113,123,133,143,153f

AMRAP 9
Row 250
10 power snatch (65)
20 Abmat
- 3 rounds + 250+2

AMRAP 9
10 dl (103)
5 box jumps (30)
60" bear crawl
-5 rounds + 15+30"

2/26/13 Tuesday

Clean 5x5 touch and go
123,143,153,158

Front squat 4x7
123,143,153,163,173

WOD
800m run
30 hspu
50 box jump over
60 Barbell lunge (63)
50 wall ball
800m run
-21:48

Muscle up practice
Kipping 2,2,2,2,2
Strict 1,1,1,1,1

Felt weak today on muscle ups

2/25/13 Monday

OHS
93,103,113,123,133,140,145,150fx6
145 PR

OHS 83
3x10

Weight pull ups 5x5
5,10,15,18x3

Back squat singles
133x4,143x4,153x4,163x2,173x1,183x193x1,203x1,213fx2

Row 5k- 24:09

5x10 toe to bar

2/21/13 Friday

Front squat singles
133x4,163x2,178x1,183x1,193x1,203f

Back squat singles
173,193,203,213f

WOD AMRAP 5
Cleans 93,123,158

93,123,158x3
To many misses
Squat clean all next time

2/20/12 Wednesday

Snatch doubles
83,93,103,113,118f on second
Continued with singles
118,125,128,130PR

Cj singles - suck
133,143,153f
Started to fail on cleans as well

WOD ladder

10,9,8,7,6,6,4,4,2,1- push jerk 115
2,4,6,8,10,12,14,16,18,20- t2b
Clock shut off.
Very hard.

Ad cool down

Hspu 10x5

2/19/13 Tuesday

Front squat singles @22X1
153,163,173,183,193

AMRAP 12
300m row
15 Ghd
20 oh lunge (25)

-3 + 328

AMRAP 12
10 pull up
15 box jump step down
30" hs walk

- 4 + 7

AMRAP 5
25 front squat (63)
Ad cal
-41

2/18/13 Monday

AMRAP 5
15 snatch (63)
15 (93)
15 (108)
- 1 plus 13

Back squat 4x2 across
203

20 on 10 off burpees
-125

Strict muscle ups

2/17/13 Sunday

Max hspu
18 PR
Kip was off today could of done more

4 strict muscle ups

2/15/13 Friday

Game day WOD

2 rounds not for time
1 power clean (83)
2 front squats
3 hspu
4 c2b
5 kb (26)
6 box jump step down
7 t2b
8 walking lunges
9 cal ad
10 du

2/12/13 Wednesday

Max clean jerk
123,143,143,163,170fff
Can't seem to lock out right arm, plenty high enough

Max clean
160,170,178,185(PR),185f,188 caught but couldn't stand up,188f

WOD
AMRAP 10
20 cal ad
10 dl (135)
10 pu (hr)
- 3 rounds plus 8 cal

2/12/13 Tuesday

Back squat 4.4.4.4x4
193

WOD
AMRAP 10
30 du
15 power snatch (55)

-5 rounds plus 23

Work with Mel and Alicia

Strict muscle up!!!

2/11/13 Monday

Snatch
83,92,103,113fffffff
Suck.

Push press 5.5.5x3
73,83,92,103,105

Front squat heavy singles
173,193,193,200,205pr

WOD 5 rounds
20 burpees
10 box jumps (24)
-8:32

Didnt do EMOM bc of Mel coming tomorrow

Random 8 c2b in row

2/9/13 Saturday

Front squat
143x6,163x4,173x3,183x1,193x1,200f

Double under practice

Very, very sore.

20 min 30 sec on 30 sec off airdyne

2/8/13 Friday

Power clean complex
1 hang clean 1 power clean
123,133,143,153

WOD "the chief" amrap 3x5 rounds
3 power cleans (95)
6 push ups
9 air squats

24 + 1

2/6/13 Wednesday

Clean jerk 85%

123,133,143

Butterfly work

WOD 3 rounds

150m row
10 box
10 t2r
10 sto (63)
10 ring row

20 pull ups
In a row

2/5/12 Tuesday

Muscle up practice
2 then did 2 sets of 4 muscle ups missed in the 5th one each time, kipped hard and lost grip on right hand

WOD map training modified to 2 rounds

2 rounds

400m row
10 chest to bar
20 deadlift (93)
40 du
Rest 3

10 hang cleans (83)
10 squat lunge
10 Ghd

2/4/13 Monday

Clean jerk
133,143,153,160,165PR,167PR,170failed could have gotten it on second try

Snatch
93x3,103x3,105x3

WOD
AMRAP 15

5 burpees
10 thrusters (85)
15 box jumps

6+9

2/3/23 Sunday

Push press on boxes
6x2
83,92,103,113,123,133f
Dropped back to 123 for 4 sets

Butterfly work

2/2/13 Saturday

Single leg squats
4x6
63,73,83,93

EMOM 10
Airdyne cal-12/15
T2R

EMOM 10
Box jumps 30" (6)
Shoulder to overhead (83) (8)

Strict hspu
Sets of 1

3x20 Ghd

2/1/13 Friday

Clean jerk
133,143,153,160 failed on jerk 6 times

50 burpees rest minute 25 burpees

Muscle ups

1/29/13 Tuesdays

Back squat 2.3.2x3 cluster

-173,183,193

WOD for 2/9/13
350m row
40 box jumps
30 toe 2 ring
20 shoulder 2 overhead
10 pull ups

-6:27

Bar muscle up practice
2 in a row!

1/28/13 Monday

Push press 2.2.2x3

-103,113,120

WOD
Tabata 8
Lateral burpees
Rest 30 sec
15 cj @ 115
500m row

- 5:23

Butterfly

1/27/13 Sunday

1 RM front squat
163x3,173x2,183x1,193x1,203x1PR!

10 rep trial front squat
-143

Butterfly work

WOD 4 rounds
400m row
10 hspu
10 kb(53)

Tabata burpees to target

1/25/13 Friday

1RM power clean
133,143,153,163,168pr
2 RM power clean
133,143,153,155

AMRAP 10
10 squat cleans (83)
10 pull ups

- 5 rounds plus 1

AMRAP 6
Ladder
1 back squat (170)
1 bar mu
2,2...
- 4 rounds

1/23/13 Wednesday

1rm push press
-123,133,138pr!

Karen (150 wall ball for time. To the line)
11:20.

Team chipper

10 rope climbs
20 snatchs(95)
40 burpee box
60 deadlift (155)
80 t2b
100 hspu

1/21/13 Monday

Back squat 5x4
155,175,185,200,205x4 pr!

Snatch
83,93,102ffffff

14 rounds of burpees
141

1/20/13 Sunday

Snatch work
Skill work with 53
Climbed to 113 failed x3

Clean jerk
123,233,143,153fx3

Front squat

123x5,133x5,153x3,153x1,163x1,173x1,183x1f

Hand stand push ups
EMOM 10 strict

1/18/13 Friday

Back squat
153x5,173x3,193x1,203x1,213x1,218f

My portion of chipper for the 9th

350m row
40 box jumps
30 t2r
20 sto 85
10 pull ups

Strict pull ups and strict chest to bar practice

Did a bar muscle up!

1/16/13 Wednesday

Mu practice
2 in a row
3 in a row!!!!

Clean and jerk practice with 135

Tgu with barbell
38

1/15/13 Tuesday

Push press 5x2
Chest 2 bar chin up

93,103,113,123 ran out of time
4,4,4,4

WOD
1k row
25 hspu
50 Ghd
100 du
500m row
14:46 RX
15 hspu in row pr!

3 rounds
400m run
20 slam ball 30
12 t2b

1/14/13 Monday

Snatch climbing
83,93,103,113,125
Missed bw 125 about 12 times, missed behind as rest caught but slightly forward so it fell.

WOD
AMRAP 3
3 power cleans (125)
4 bar burpees

AMRAP 4
7 c2b pull ups
14 box jump

AMRAP 3
12 goblet squats
10 swings (70)

1/13/13 Sunday

Back squat
163x5,173x4,183x3,193x3,203x2,213fff think to long of rest periods waiting for a spotter

Couple of butterfly attempts

Cleaned gym

1/12/13 Saturday

Front squat
143x4,163x2,173x1,193x1,193x1,203ff

Jerk practice on the box
83,93,113,123,133,153

1/11/13 Friday

Snatch 1rm for day
83,93,103,113

"Amanda" 9,7,5
Squat snatch 95
Muscle up
- did all snatches 4,3,2 for muscle ups
Dropped bar on head, arm coming through better on mu but shoulder still behind

5 rounds
Burpee pull ups
50" farmer carry with 90#

200 hspu
20 du

Extra mu work

1/9/13 Wednesday

Strict press 1.1.1.x3

63x3,73x3,83x2

WOD AMRAP 15
14 walking lunges (26kb)
12 push press 85
10 t2b

6 rounds plus 20

Oly
Snatch
83,93,103,113,120pr!

Clean jerk
123,133,143,153f missed on the jerk, cleans felt heavy used hook grip

Clean jerk practice at 135x7

Ring dips
10 strict
10 blue band
10 skinny red
5 skinny orange

1/8/13 Tuesday

WOD 5 rounds
10 ohs 65
10 bar hop burpee
10 box jump 24 step down

10:34

5x3 ohs
83,93,103,113,123

1/7/13 Monday

Clean and jerk
3 rep touch and go
3 cleans 1 jerk
123,133,143,150fffff
Missed jerk, missed jerk, missed last clean, missed clean,missed clean

Back squat 5,3,2,1,1,1,
163x5,183x3,1923x2,203x1,213ff

Strict hspu
With 25s- 4,2,1
Abmat- 5,5,4,4,3

1/4/13 Friday

Row 500m - 1:51
2 rep max snatch
93,103,113,120ff missed at bottom

2 rounds
10 wall ball
5 burpee
16 lunges

2 rounds
5 hspu
5 front squat (95)

1/2/13 Wednesday

Played with new bar, clean singles
123,133,143,153,163ff

WOD
500m row
Rest 1:30
500m row
Rest 1:30
500m row
30 sec

AMRAP 3 2 rep max snatch
83,93,103f
Rested 103,103f
Can easily get 103 left in front

AMRAP 12
10 rounds of Cindy
5 pull ups
10 push ups
15 squats
... Then
20 burpees