8/31/13 Saturday

WOD AMRAP 20 

12 cal ad 

400m run 

400m row 

8/30/13 Friday

5rm clean tng 

153,163,168x3

Fran- 4:42 PR 

did 21 butterfly pull ups in 2 sets then went to kipping. Did unbroken thrusters slow on 15/9 down to doubles 

Heavy single thrusters 

105,113,123,130,133,143f

8/29/13 Thursday

Back squat 5rm

-187,197,203,215f,215

Power snatch x5 ohs 

78,85,100,110,115,120,125(full snatch)

Weighted pull upsx3

5,10,18,20,25,30,35x1

DB row 3x8

20#

Handstand walk practice 

Mu with dips 

8/27/13 Tuesday

AM

A.12 min good pace run on treadmill 

B. 50 burpees AFAP- 3:02

C. 12 min on bike .30 on .30 off

PM

2 power cleans 2 push jerks- heavy singles 

-100,115,125,130,140,145,150,156,162,168f

Push press 1.1.1 rest .10 rest 2min

100,121,130f,130

Dead lift x5

Warmed up with lighter sets planned to start at 185, did 2 and shooting pain in back. Stopped. 

Row 1k at 80%-4:24

Row 1k AFAP -4:13

Row 1k at 80%-5:27

10 tgu each side 

-28#

8/26/13 Monday

Snatch:

Pull,hang,tng full 

93,110,115,121,125,130,133fx2

Triples from hang-

83,100,105,110 kept failing on third.

Worked with Tj on form. 

WOD 21-15-9

Hspu 

400m run

Immediately into AMRAP 7 

Bar muscle up

Pistols 

-hspu/400-10:00

-bmu/pistol- 5 full 3 into 6 mu

8/14/13 Saturday

Front squat 10 RM 

173,183

Tried 190 got for 5 then had bad bounce and fell in hole 

5 rounds 

3 min sprint (600m)

Rest 8 min btw 

20 tgu at 18#

8/22/13 Friday

Heavy single CJ

-123,135,144,155,165fx2, 165

Clean singles 

165,178,188,195fx3,205f

WOD 

10 C&J 133

250 row 

15 CJ 113

250 row 

20 C&J 93

250 row 

13:56

8/22/13 Thursday PM

3RM Back squat for day

187,197,205,210,215,220,225f

Strict press 5x2 ascending 

-53,63,78,80,83,87

1x Max hspu-28

Then for time-4:11

Ohs behind neck 3 reps 

80,97,105,115,125fx2

8/20/13 Tuesday

IHeavy single 

2 power cleans tng 1 push jerk 

121,133,145,155,165,170over head 

EMOM 18

Odd: 2 tng squat cleans 

Even: 1 rope climb

Clean climbed- 155,160,165,170

Brandon changed original programming instead of Christine 

3 rounds 

400m row 

20 box jump step down 24"

9:46

ZERO gas tank on rower, was in 40s then struggled to keep low 2s

8/20/13 Tuesday

AM 

warmup 

15 min on bike 

30 sec  @90

30 sec @60

Bike really only has one speed, very hard to even get it to move, would say it was harder then airdyne 

3 rounds 

5 hspu 

10 burpee 

20 sit squats 

-4:15

- to far from wall in second set of hspu, very hard coming down to floor, mats slide and arnt soft 

- air squats legs were burning 

8/19/13 Monday

Snatch singles - horrible. 

EMOM 8

2x mu 

Went well, transitions perfect, dip hard 

WOD 

30 unbroken wall ball 

20 pull-ups 

20 unbroken wall ball 

20 pull ups 

10 unbroken wall ball 

20 pull up 

7:04 

Pull ups hardest part 

8/17/13 Saturday

WOD

30 min 

1 min ad 

200m run 

Back squat cluster 

1.1.1x5 rest .10 rest 3:00

190,200,205,210,215,220,226

8/16/13 Friday

EMOM 16 

2 power cleans tng (144)

8-12 hspu started at 12,10,10,8,8,8...

Shoulder started to really hurt 

30 seconds

Kb swings 

Burpees 

Box jumps 

Sprints 

Rest 7 min x3

16,9,13

16,9,13

16,9,15

45 sec airdyne cal 

Rest 5x2

Total - 42

8/15/13 Thursday

AM

15 min on treadmill 

1x AMRAP hspu 

-16

WOD 

21-15-9

DB Squat clean (35)

Burpee

-11:09 

Very hard, winded, legs and shoulders tired 

PM 

strict press 5x3 

33,53,73,83

Front squat 5x3 up to 80-90%

144,154,165,177,188,192

AMRAP 10 map training

3 mu

6 t2b

9 box jumps step down (24)

-3 full rounds 

Mu very very very very bad. Angry face. 

8/13/13 Tuesday

1 RM power clean push jerk 

103,115,123,127,133,137,144,150,155,160f video 

EMOM 8 

2x power clean push jerk at 108 

Video 

1RM clean deadlift 

153,168,173,185,195,200

200 very hard and slow. Video 

 

500m row rest 1 min x3

Forgot to write down finish times but finished 1- 1:58 pace 2- 2:09 3- 2:00

EMOM 20 

Odd 5 strict pull ups 

Even 15 burpees 

Winded. Burpees got very hard 

Tgu work 20 with 18lb 

8/12/13 Monday

Snatch double touch n go 

105,110,115,121,125,130f 

Snatch deadlift. Snatch. Ohs

100,105,110,121

Hands wripped and raw

WOD

10 thrusters 83 

7 bar mu 

10 thrusters 93 

7 bar mu 

10 thrusters 103 

7 bar mu

First two sets of thrusters unbroken and triples on bar mu then doubles and singles 

Last set thrusters shoulders sucked set of 4 3 3 

Doubles and singles bar mu 

- 10:26 

Hands raw shoulders tired and very winded.

Rest 3 

AMRAP 3

Wall ball 

33 

Sucked 

8/11/13 Sunday

Row 2k- easy pace 

Was a minute slower then PR

5 rounds of Cindy strict pull ups - easy pace 

Butterfly work with Lynn. 10 in a row 

8/9/13 Friday

1RM Clean

Warm up sets doubles triples, 143x1,153,165,179,185fx4 

Sucked. Stupid. Annoying. 

1RM jerk 

Warm up sets then 121,135,143,155,165,175,180f.

Sucked to 

WOD 

AMRAP 10 

50 du 

3 min max cal airdyne 

2 rounds plus 50+ 2 min

1 and 3rd round du unbroken, legs fried on ad

8/7/13 Wednesday

1RM strict press 

63,73,93,90PR,93PR,95f

WOD 

30 snatches @63

750m row 

30 snatches 

-8:37

Did 20-10 first set. Rowed in low 2s to start ended in 10s, second set of snatches just gave up. Did doubles and triples 

8/5/13 Monday

Front squat 1RM

Climbing triples till 153, singles 163,173,183,193,200,209,215PR,220PR,225PR 

WOD 

10,8,6,4,2,1 front squats

7,6,5,4,2,1 mu 

22:49 

Did all squat unbroken struggled a little on mu, had to wait it out when dips got hard

8/3/13 Saturday

Make up from Friday

AMRAP 20 

20 thrusters at 93 

20 pull ups

20 burpees

-2 rounds plus 30 

First round was good all around, 10-10 on thrusters and sets of 5 butterfly, second round broke up thrusters to 5s, butterfly got harder, burpees were bad. Third round thruster triples and doubles, butterfly ended in kipping