Saturday 11/30/13

A. SKIP GRACE

B. Hit Jackie once

-9:27 PR. Was shitty. Thrusters were bad, legs died and ruined whole work out 

C. Front Squat - heavy double-singles

175,185,195,205x2,210,217,227X1PR, 230x2 F

D. Jerk - singles 

Doubles up to 155. Singles 165,177,185F, 185easy,192fx2 lost one behind 

11/29/13 Friday

Max out at Mel's 

Snatch- 100,115,123,133,143 with no misses 148 missed behind so went up to PR at 153. Missed three times. Lost behind. 

Clean jerk - 123,133,143,153,163,173,183, no misses jerks got a little rough at 73-83 190x3 for PR, finally got on 3rd try 

11/28/13 Thursday

A. Power Snatch - climb to heavy single

88,100,110,121,121,125 full dropped down for technique singles

B. Power Clean - climb to heavy single

100,121,133,143,153,167 stopped there for day

C. Push Jerk - Heavy single

100,121,135,145 stopped there 

D. Row 1k

11/26/13 Tuesday

A. Front Squat, climb to 90% x 5 singles

-203x5 easy. A lot better then yesterday 

B. Snatch - 5 singles at 90% of Mondays

-128x5 couple minor tweaks with leg or elbow but didnt miss any. Went to 130x1 just for fun. Felt good today 

* Back squat 1rm 

Worked up to 238PR,243PR,250PR,256Fx2

C. AMRAP 15 

20 cal AD @80%

10 T2B

5 Burpees AFAP

-5 rounds plus 27

11/25/13 Monday

A. Snatch - Max out Snatch

Stupid asshole snatch 

100,115,121,125,131F went back down climbed up 100, 115,121,125,131,138,143,147Fx3

B. Clean and Jerk - Max Out

100,121,132,146,156,167,176, got all but not perfect. 185F

C. Front Squat- hit 2RM, and single out

-sucked asshole. Warmed up with doubles 155,167,177,187, singled 197, 203, went for doubles after but got single 211, failed higher 

D. AMRAP 10 @80%

10 Pullups

10 Box Jumps

Not sure how may rounds. Kipping pull ups and step down box jumps. Bit winded and grip tired on pull ups. Unbroken 

11/23/13 Saturday

Day break opening

A.. Front Squat - 3RM for day 

-187,198,198(Brandon)210x3 big jump to 231 for fun.. Missedx2

B. Jerk work climbing

-climbed doubles triples to 155 the stoped wrists throbbing and was off today 

11/21/13 Thursday

A. Snatch Balance - climb to heavy single

-78,88,100,110,115,121,125,131,136,143f

B. SqT Jerk  - build to heavy single

78,100,110,115,121,125,131,143,150,154,160,165,171,176fx2

D. Recovery work 

11/20/13 Wednesday

A. Snatch Pull + Snatch - build to heavy single 

*make sure positioning is perfect on the first pull, that is focus on the pull

-100,110,121,125,132

B. Snatch up to 85% for 3-5 Singles

-this did not go well. 125 for 2. Awful was doing fine with the pulls and snatch then died.

C. SqT Clean + Push Jerk + Split Jerk

-100,110,121,132,143,155,165,

D. 

:30 on AD HARD

:30 on EASY

x 12

-ew

+

4 x 2 - weighted Ring dips, ascending

-2.5,5,7.5,10PR,12.5PR

Massage with Allison 

11/18/13 Monday

A. Snatch - Double from floor

-100,110,117,121x2 127x1 3 attemps couldn't get the second

B. Clean x 2 + Jerk x 2

-115,121,133,145,153,165

C. Split Jerk - build , see what's there. FOOTWORK

100,121,135,145,155,165 all were easy except 165

D. Front Squat - 3RM for day 

Worked singles and doubles up to 155,165,175,185x3 195fx1

E. 500m Row x 5 ; rest 1 min ; hold at 2:08 pace 

-row was good 

11/16/13 Saturday

Weightlifting seminar 

Snatch work, drills with light weight

Lunch WOD 

4 rounds:

3 bar mu 

10 sto @103

10 cal row 

5 hang squat clean 

-12:10

Clean jerk work 

Jerk skill 

Heavy singles,133,143,153,163,173 all power cleans, 183,188PR 

Clean singles- 193,206,213xF2

11/14/13 Thursday

Snatch pulls

100x2,115x2,121x2,125x2,131x2,141x1,153x1,165x1,175x1,175x1

EMOM 10 mu 

4,4,4,4,2,3,3,3,3,1

Hand ripped open on last set. Triceps died. 

5 rounds

5 hang squat snatch 93

10 wall ball #20 

500m row 

-23:15

First round was ok, then back spasm. Fought through but was extremely painful and slowed me down a lot. 

 

11/12/13 Tuesday

A1. Deadlift TnG Reps  - 5-4-3

-243x5,253x5,258x4,263x3

A2. :30 on AD @90% ; rest 2:30

B. 

400m Run

30 cal Row

20 AD

10 Deadlifts (275/183)

rest 5 min x 4

-7:10,6:50,7:15,7:29

C. EMOM x 14

Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)

-100,110,115,121,133.143,153

Even: DB SA Row 8-10 reps each side

25#

11/11/13 Monday

Push Press - 5RM for day

-125 failed 130

B. 90% of A 1x5

112

C. 80% of A 1x5

100

D. Back Squat - 5RM

125,138,130x5

pm: 

A. 3RM Hang Squat Clean for the Day 

145,155,165,175. Stopped there because they were all hideous 

B. MAP Training

10 min amrap @85

10 c2b

20 cal ad

-5 rounds plus 15 cal

rest 5

10 min amrap @90

5 Strict HSPU

10 Box Jumps (30/24)

-4 rounds plus 2. Hspu sucked. Did 5 first set then failures and singles 

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

-4 rounds plus 40. Did the run but didnt make it back 

11/9/13 Saturday

In House comp 

 

Complex-

Deadlift,hang clean, front squat, clean 

165,175,185,191

PR hang clean

Max 500m row 

1:43 

Chipper 

4k

100 wall balls ( didnt do any)

50 power cleans 93 

100 du

50 burpee box jumps 

400m buddy carry ( Ryan carried me)

Finished the last 500m on rower 

3 rounds 45sec rest 15

Kb thrusters 44

Abmat 

Burpee box jump 

Final WOD 

15-12-9

Deadlift 155

Hspu 

11/7/13 Thursday

A. Hang Snatch - Single

78,100,110,115,121,125,131,135,142fx5

B. 90% of A x 5 reps - singles

123

C. 80% of A x 5 reps - singles

100

D. 2 rds

1k Row 

50 Wall Balls

25 Burpee Box Jumps 

20:03

11/5/13 Tuesday

A. Power Clean 1RM for day 

-climbing to 163,175,180,190PR

B. 90% of A x 5 reps

-171

C. 80% of A x 10 reps

152

D. 21-15-9

Deadlift (153)

HSPU

-6:47 PR. All deadlifts unbroken, 21 hspu unbroken but had hard time with 15-9

F. 10 min

:30 on @80%

:30 on easy 

on AD

11/4/13 Monday

A. Bench Press - 5RM

-93, 103x4 : (

B. Back Squat - 8RM

-205,209

C. 90% of B 1x8

-188

D. 80% of B 1x8

-168

E. 

30 C&Jerks @93

10 Muscle Ups

20 SqT Cleans @93

20 C2B

10 Thrusters @93

30 Pullups 

-14:53

10 clean jerks 5 then doubles and ended with a triple 

Double mu 

Sets of 5 SqT cleans 

Broken sets of c2b

Unbroken thrusters 

Broken pull ups 

11/2/13 Saturday

Weighted strict pull ups 8x2

5,10,15,18,20,22.5,22.5,22.5

Weighted strict ring dips 

2.5,5,7,8,8,8x1,8 

1k row max effort 

-3:53.Legs died. First 200 in 40s then 50s dropped to 2 but brought back quick and finished in mid/low 50s

15 min intervals 30:30 hard/easy

Pulled in mid 50s

11/1/13 Friday

A. Snatch - Climb to heavy single

- only got to 125 but that's an improvement for this week. Still sucks asshole

D. 20 min AMRAP

20 Thrusters (93)

20 Pullups

20 Burpees 

- 3 rounds plus 57

Big sets of thrusters