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