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