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