Wednesday, July 31, 2013

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

Monday, July 29, 2013

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

Saturday, July 27, 2013

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 

Wednesday, July 24, 2013

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

Monday, July 22, 2013

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 

Saturday, July 20, 2013

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 

Friday, July 19, 2013

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

Wednesday, July 17, 2013

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

Monday, July 15, 2013

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 

Saturday, July 13, 2013

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 

Friday, July 12, 2013

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. 

Monday, July 8, 2013

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

Friday, July 5, 2013

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 

Thursday, July 4, 2013

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 

Wednesday, July 3, 2013

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

Tuesday, July 2, 2013

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