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