9/30/13 Monday

-Complex 

2 front SqT 

1 jerk 

Drop

Clean within 5 sec

-175

WOD

-10.8.6.4.2 

Front SqT 143

Hspu 

-4:31 unbroken sets 

THEN

-5 rounds 

Row 250

6 tgu 

15:14

9/28/13 Saturday

10 rep max front squat

195PR, easy. 200 for 9, slipped

Off Chest but can easily get next time. 

20 rep strict press

-88#

WOD - Kelly with rowing 

5 rounds

400m row 

30 box jumps 

30 wall balls 

-27:51

Kb swings at 70#- 28. 

10.10.8

9/26/13 Thursday

1rm ohs 

153,173,170,175PR,182f on way up. Jerk was easy. 183fx2

Max rep body weight ohs 

127- 11reps

Strict press 2.2.2x4 rest 20 rest 4

53,63,78,82 for 2 went back to 78

WOD AFAP 

20 cal ad 

50m sled 90#

9/25/13

Snatch C&J singles for day 

Snatch 

100,110,121,125,132,138,143,150PR,154f

C&J 

100,121,131,142,152,165,176f

9/24/23 Tuesday

7x3 weighted pull ups 10#

7x2 weight ring dips 10#

Second was very hard towards end sets. Strict no kip 

WOD 4 rounds map - clock shut off

-500m row 

3 mu

25 Abmat 

All mu

Unbroken till 4th round 2-1

AMRAP 10 

10 pull ups 

10 box jump step down 24" 

10 Ghd

-5+3

Had hard time with butterfly not "high" enough with chin. Ghd hard. 

Tabata hs hold pushing floor 

Attempted L sit holds

9/23/13 Monday

5 rep tng squat clean in 20 then working up 

115,125,135,145,155,160

Front squat single 3.3.1

125,135,155,175,185,195 stopped there bc of back 

WOD 4 rounds 

300m row 

20 wall ball 

10 burpee box jump (steps) 

14:26

5 min max cal ad

-73

9/21/13

Power clean push jerk split jerk 

155,163fx2 back shooting pain 

22:36 5k row 

9/19/13 Thursday

With Lynn 

50 wall balls

40 Ghd 

30 front squats 133

20 hspu 

400m run 

Did sets of 10 on front squat had hard time with wall balls and everything else 

9/18/13 Wednesday

AMRAP 10 

250m row

15 burpee 

10 hspu

- 3 rounds plus 150

First set hspu unbroken second set 9-1 third 5-5

Rest 5

AMRAP 10 

200m run 

15 box jump step down 

10 SqT clean 105

- 2 rounds plus run 15,5

Legs died 

Rest 

AMRAP 10 

15 cal ad

10 wall ball 

3 bar mu

- 3 rounds plus 26

First round unbroken second wall balls unbroken and 2-1 mu 

Rest 

Snatch pulls worked up to 163x3x3

Hang power clean x10 

135,140,150

9/17/13 Tuesday

Snatch complex

Deadlift

Hang below knee 

Full 

78,100,110,115,121,128,133fx3

Snatch grip strict pressx3

33,53,63,73x2x2

Back squat cluster 

3.3.3x3 rest 20 rest 3min 

184,194,205

WOD 

50 t2r

400m run

50 know snatch 35 (5 each arm alt)

400m 

50 pull up

400m 

-15:27

9/14-9/15 Saturday Sunday

CFNE comp 

- "fight gone bad"

20 wall ball

20 sdhp kb 53

20 box jump 

20 sto 63

10 cal row 

3 rounds or time cap 

2rds plus 6 wb.

Death. Wall balls were horrible. Killed me 

32nd place

500m sprint plus hurdle

1:38

24 burpees DT plus 5 mu

Finished all. First and only one in my heat to finish. Places 5th over all 

8:40 something 

200m run 

4 FS (140)

200m

8 FS 

200m

12 FS 

Finished. Well under cap. Placed 12th. Felt good during. Should have pushed harder on run. 

50 pull ups 

100ft walking lunge (105)

Did 30 butterfly's which is major butterfly pr. Lunges didnt make it as far as planned. Dropped twice. Placed somewhere 13-19 place. 

Overall placed 16 out of about 40 

9/12/13 Thursday

Game day practice 

Box jumps

Wall balls

Butterfly 

Oh waking lunge 

Muscle ups 

9/10/13 Tuesday

WOD 

20 burpees 

2 rnd DT (105)

5 mu

-6:51 

Mu work no false and strict 

12 min 30 on 90% 30 60% AD

9/9/13 Monday

PM 

2 rounds 

-20 wallball

20 sdhp at 53kb

20 box jump

20 sto 63

10 cal row 

Rest 30 sec btw 

600m sprint 

-9:34 death. Back hurt very bad in box jumps and shoulders gassed out. Not a WOD for me. 

Snatch max out for day 

78,100,115,121,125,130,135fx3

Walking oh lunge 105 practice

9/9/13 Monday

AM

20 min on treadmill 

EMOM 10

-5 strict pull ups

- hard on the machine 

9/7/13 Saturday

Jackie - 9:36 (men's bar) 

10 RM front squat

187PR,190PR 

4 rounds 

15 pull ups

15 thrusters (63)

15 burpees

13:26 

Did all pull ups butterfly unbroken except for 4th round did 10 and 5

9/6/13 Friday

100 wall balls AFAP -5:16

Did 40 in a row PR. 

Couple sets of 5 then 10. Then whatever could do to finish. Hoping to get under 10min Karen 

Immediate into 7min recovery row after wall ball 

9/5/13 Thursday

1RM Power cleans 

Worked up to PR  187, failed 190x2

30 power cleans afap at -168#

-13:25, I actually lost count and did 32. Only failed on 1. At the 29th one. 

Very slow. 

9/4/13 Wednesday

Clean heavy single for day 

Working up to- 192. Tried 198x2 couldn't catch properly 

Pull off floor is still very slow

Jerk heavy single for day 

Worked up to 177,185PR,190PR,193fx2

9/3/13 Tuesday

PM

1x AMRAP pull ups

-32PR

15 were butterfly's 

WOD 

250 row 

15 kb @53

25 burpee 

15 kb

250 row

Rest 12 min and repeat x2

-5:09

-5:29

9/2/13 Monday

Back squat 1rm

-working up, 207,210,217,225,232,235PR,237x2 very very close 

Back squat at 210 x1 AMRAP-4

10 min mu- 23. Much better then last time. No 2 arm transition. All perfect. Dip got hard. Only

Failed on very last one with 10 sec. Slipped off myself.