12/30/14 Tuesday's

Clean pull 100k 3x3

2 with no belt last one belt 

Push jerk split jerkx2

60kx4

65x3

Felt ok. Focused on driving knees out and keeping elbows down Chest up, push jerks felt good splits ok. Still feels so heavy over head, not necessarily getting it there but even when there

Knees ok on this, little tweaks when catching on chest 

Amrap 12 

5 tng power cleans 123

30ft hs walk

30 du

30ft lunges 

5 box jump step down 

4 rounds. Hand stand walks slowed me down.. Knees ok during. Angry now.

Emom 12

12 cal row

15 burpees over row 

Started off ok. 4 min in pushing limit for burpees, then couldn't finish them wishing minute so turned into an Amrap basically. 

Without jumping over rower think I can get the 15 in each minute but over just little out of reach 

10 min in steam room.  

12/27/14 Saturday

Snatch- climbed to 143, missed it a few times then just ripped off floor and made.  Failed 150 couple times 

Clean- Climed singles to 225. Missed getting under 2x then on 3rd caught but couldn't stand up. 

Frustrated with my lifting. Feel like everything is gone. Pulls gone. Want to be so much better. 

Workout with Danielle 

100 wall balls

100 c2b

50 power cleans 

100 cal row

50 hspu

100 cal bike 

100 wall balls 

Went pretty well. Knee was ok. Hurt little on power cleans. Landing in that loaded position. Wall balls fine. Took us almost 35 min, think c2b slowed us down. Did butterfly hit face today.. 

Snatch pulls 

Clean pulls 

12/22/14 Monday

Squat clean thruster + push jerk 

103,113,123,133,143. Thruster is what held me back, drive up and lock out, knees still hurt bad when dipping for push jerk 

Mu 3 max sets 

7.5.6

Kip off, Kipping sideways and pulling through sideways 

500m row repeats 

3x20 ghd sit ups 

3x15 back ext 

Basketball later... Sick still. 

12/20/14 Saturday

Front squat 10rm at 90%

Did warm up sets to 195 sets of 5-6 then attempted 95, bounced a little to much and lost upper back. Got 8 reps 

3 rounds rest 4 

20 or max set t2b 

15 burpee " touches"

10 cal bike 

2:06 (20t2b)

2:10 (15)

2:14 ( 20)

WOD with tasia 

50 strict hspu 

100 c2b

25 strict hspu 

50 c2b

400m sled drag 180#

33:00

Did set of 10 on first set of hspu then mostly triples doubles and some singles 

C2b did set of butterfly 15 then several sets of 10-5 the had to reg kip 

12/18/14 Friday

Snatch triple from hip

100,115,121

 

Every 2 min x5 Snatch balance + 2 ohs 

Climed to 132, failed 143x2

Did workout at 121

500m row x4 @80%

Avg 2-205 pace 

Snatch cluster

Disaster. Max was 121x2 then stopped cluster and worked just snatching 

115,121 for singles 

0-5 min time caps 

Rest 5 min btw 

Diane-4:38PR

Fran-4:18PR

2k row-8:53

12/16/14

Snatch grip deadlift build to heavy 5

121,132,143,152,165

Snatch pull from high blocks 

5x5

121,133,143,152,165

500m row 

Rest 2

40 c2b

Rest 1

30 heavy wall ball

Rest :30

20 burpee box jump

10 MU

15:17

1:53 500m row 90%

10 butterfly c2b 

Sucked wall balls.. Was just hard to catch coming back down

4.2.2.2 MU 

Practice more butterfly c2b, coming along 

12/12/14 Friday

Snatch :90 sec climbing in weight 

Climed to 70 

Weights before that were a little messy but as it got heavier it was better. Miss 1 at 65 but got after. After 70 went 72 caught but bounced and dropped to went 75... Missx2 didn't extend and but was a little high to start. All felt pretty heavy. 

Emom 8- power clean push jerkx2

121, push jerk. Still can't really punch out like I'd like to

Ohs 3-5 rm-...not good here. Climed to 133... And it was awful. Jerk was all over place ohs killed wrists. Just stopped before I hurt myself 

Workout-AFAP 

100du

10 MU

10 thrusters (123)

1k row 

10 thrusters 

10 MU

100 du

-15:58

Few mess ups on du

5/3/2

5/3/2

4:21 

3/3/2/2

3/3/2/2

A lot of mess ups.. 

12/10/14 Wednesday

Amrap 8

5 power snatch (83)

6 bar over burpee 

7 front squats 

5+5. Legs and breathing 

Amrap 6

4 thrusters 

6 c2b

8 box jump sd 

4+10. Same, legs breathing 

Amrap 4

5 kb squat cleans 

20 du

5+3, thought this would be my worst, felt the best. 

Emom 6 bench press 100#

Tricep work - dips, holds. Pbars, rings 

12/9/14 Tuesday

Hewitt 

A) clean pull - pause 2sec off floor, just above knee, pull

220

B) push press 20RM

100. 15 tng then singles. Left arm slow to lock out 

D) 10x:90 body weight strict pull up 3-5 reps 

E) 10 rnds- 2min hard row 1 min easy bike

2:02-2:09 pace on rower 4k+ meters.

Pull just got really hard. Breathing fine. 

12/8/14 Monday

AM) 

Power snatch. Ohs. Hang power. Ohs. Tng squat. Ohs 

115, 123 but hang squat not power 

Back squat emom-8 

253. Heavy. But good 

Bike sprints :45 rest 1:15

PM

 A) 20 ohs (93)

10 burpee MU 

20 hang power clean (133)

10 burpee MU 

10 Cj (133)

15:18

Unbroken ohs

Burpee MU slowed me down... Not really wind but muscle. Can feel barley locking out at top of dip. No failures. Rest maybe to long but didn't want to fail. 

Hang cleans 10-5-5

Cj singles 

Not impressed with myself 

Emom 10- 

3 strict hspu

10-15 max strict-30

DB rows -4x7 reps 45

Plate Tricep ext 4x10-25

Plate front/lateral raise 4x10 -5

Barbell lunge good mornings 55

First time doing these. Stayed light but didn't really see how would be effective. Good morning and knee was in chest almost immediately. 

Mask row at 2:25 pace 

Went for 10 min. Couldn't hold pace. Could For a bit but then couldn't control breathing, have to slow down. Then go back to

Pace. Really hard time breathing in the mask. 

12/6/14 Saturday

Back squat 1rm

282PR 

285PR

5 rounds

500m row 

1/4 mile bike 

30ft handstand walk 

Ok. Rows hardest part. Handstand got better each round 

10x3

Body weight chest to bar 

Snatch deficit pulls 3x3

143,153,165

12/5/14 Friday

Clean ladder 

49x5

60x4

75x3

83x2

93x1

One fail at 93. 

2:48

Clean jerk 150x6

Jerk still feels awful. Heavy. Like I can't punch out or stay tall

Clean pull 103# 4x2

First one felt good every time. Heavy

Bike sprints :15 rest 2:30

Rested 2.. Was a lot of rest 

"Gwen"

15.12.9 

Clean and push jerk 

103. Went ok. No mistakes or dropping. 8 tng fast then had to slow down and stop on shoulders. Jerks got tough 

17:02

Waiters carry 60"x8 -18

Weighted ghd sit ups 2x25-15

Crossover symmetry 

12/3/14 Wednesday

AM

 A) Front squat 5x5 75%

185, honestly felt heavy today. Si hurt

B) row repeats 560

2:11,2:10,2:10,2:12,2:12

1:56-1:58 split times. 

Hard. Legs dead

PM

A) Amrap 10 

8 ohs

12 t2r

30 du

Rest 4

Amrap 10 

10 goblet squats 

10 c2b

10 kb snatch 

1) 5+18

2) 5

Bodybuilding

Triple shoulder back and lats

12/2/14 Tuesday

Late start due to dentist appt.

Hard day emotionally. Impacted working out today. 

Shoulders/over head motion also very tired. Maybe from all burpees yesterday?

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus

Stacked plates for this. Stayed at 121,132 for reps here. Push press was limiting factor on weight. 

Felt ok. Push press felt weak. 

Cleans fine

Jerk. Ok. Feet still crossing

B. Push Press 10RM + 1x10@90%

115,121. 121 seems to be my 10RM for a long time now. Made sure to use legs but still challenging for shoulders and triceps. 

C1. Triple Bounding - height measurement ; rest none 

C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 

Only had wallballs. Used the 20#

Bounding-worked up to 24" box with 2 45"s and PVC 

Bounding is fun... Pain in ass when alone and have to set up.

D.

10 russian KB swings (heavy as possible)

15 tng box jumps (24/20)

20 cal AB

rest 5 minutes x 4

Only had rower.

Legs and breathing here 

Box jumps still wobbly 

2:12-slow box jumps

2:02

2:02

1:58

E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps 

10@18 10@26

26 hard especially on left side where hurt thoracic.

Then had about 30min. 

4x20 weight d sit ups-26

Barbell rows 5x5-unsure Iv ever really done  these. 53,63,78,88,100

Didn't have time for snatch or press since they were added in last minute. 

Shoulders tired and wasn't mentally ready to snatch today. 

12/1/14 Monday

AM

Emom 16- 

Odd-12 cal

Even-12 burpee over rower

40 sec avg for row. Burpees slower then last week. Barley any rest. Could control breathing enough to slow it down but quads just dead. 

Snatch balance X2+OHSX2

Had about 15 min 

103,113,123,133

Afternoon

Back squat 3x3 at 232.

Hard

AFAP 

120ft front rack lunge -123 

30 strict pull ups 

-5:35

Strict pull ups 5-doubles - singles. Got really hard 

DB rows 

Plate Tricep extension

Banded Tricep pull down 

Lsit holds

Dips on pbars 

Pm

20power cleans (113)

10 bar facing burpees 

15 squat cleans (143)

15 bar facing burpees 

10 deadlifts 

20 bar facing burpees 

9:10. Burpees slowed me down. Did 11 tng cleans then doubles. 

Squat clean fast singles 

11/28/14 Friday

Rough day overall. 

Mood. Body. 

AM

Snatch 5rm-115,122x3..4 attemps 

Arms, pull, leg. Slow.

5x5 back squat 

209,215,220,230,242

Just heavy today. Lots of pressure on low back 

WOD- 3 rounds 

500m row

10 bw hang power cleans 

20 box jumps 

11:15 used 132. Unsure what weight is right now. Kilo plates. Row slowed me down. Breathing heavy and legs tired. Have to figure out why I keep falling forward on box jumps. Maybe jumping to far.

AFTERNOON

CG OH WALKING LUNGE- 103, hard, over head stability and shoulder endurance 

Jerk drive-242 3x5, good, easy on legs hard to upper body 

Emom 18- odd 18# pull ups -3

Even- strict hspu-3

PM

Suitcase split lunge-3x10-56

Emom-10 -1 power clean+ split jerk- 121

Having hard time pressing up while

Bar is overhead. Body seems to be relaxed. 

Emom-10- snatch balance +ohs-stayed lighter then planned on these, wanted to really get punch out and stability. 

Tabata hollow rocks 

Tabata - reverse hollow 

11/27/14 Wednesday

AM

A) 1k row 

25 burpees

100 du

25 burpees

1k row 

80% 15:10

B) snatch balance X3

100,110,115,121

C) Emom 10- 2 strict hspu 

Good

AFTERNOON

A) OHS 5RM 4.3.1

Very very hard.

100,105,110,115,121

B) 150 wall balls 

100 pull ups 

50 ghd 

25 hspu 

23:37

Maybe break a little to long..20 then sets of 10 on wall balls 

10s to 50 then 5s on pull ups 

Think ghd and extending all way really slowed me down 

Felt ok though. Breathing heavy but could control it after wall balls. Shoulders. Done. 

C) dead bugs 

D) plank holds 

PM

A) push press 5rn TNG 

100,105,115,121 stopped there, was arching back stepping around. Shoulders dead

B)5x10 Tricep extension

C) 5x10 weight sit ups 

D) tabata hollow rocks 

Dead.

11/25/14 Tuesday

AM

Snatch balance+ ohs 

133, missed 143 barley. With time limits moved on. 

Power snatch Emom 14 starting at 70%

93,103,113,123. 133 but kept full snatching

Every 90 seconds climbing in weight 

Power clean push jerk split jerk 

123,133,143,153, missed push jerk 163 Bc of time moved on. 

Back rack split squat 7 repsX5

First time ever doing these so climbed only to 103 

Clean grip deadlift pause below knee+ Clean pullX5

220,230,230,230,230

AFTERNOON

530m row X 6

1:59

2:05

2:07

2:05

2:07

2:08

First one was a little fast. 3-200 hardest. Breathing was heavy was could maintain. It was legs and pull that went.

Amrap 3

Burpee box jump over 

31

PM

Weighted chin ups 10x3

No belt so.. Holding btw feet

18,20,25,30,35,40,44x2,40,40,40

Eccentric dip holds- X15

Used pbars

Waiters carry 50ftX5 each side 

Tried 26, couldn't hold it

Used 18. .... Didn't think of a 20lb DB until right now.. 

Split jerk holds at 133 X:15X5

Ok. Tried to adjust if things felt off

Hand stand holds- tabata 

Wrists hurt with fingers facing wall. A lot 

11/24/15 Monday

AM

Emom 14 

12 cal row - avg 30sec

10 burpee over rower 24 sec 

Ew

Bench press 3rep 

113x3,118x2

PM

Back squat 3rm + 2x3@90%

233,343,253,258

Snatch balance- failed couple times at 83 pounds... Stayed light at 103 and worked technique 

Amrap 10

9kb squat cleans 

6 hollow rock

3 MU

5+2

Kb squat cleans suck. Hard to get back on in middle of WOD when tried and breathing. Mu ok.. Not perfect. 

15 min row 

:30:30

At 1:49-1:53 pace 

11/21/14 Friday

Emom 10 

3 tng squat clean thruster 

-110

Landmine barbell press- 5k 

3 rounds resting 5 in btw 

10 tng power cleans

15 burpees 

20 t2b

50 du 

2:48

3:02

3:15

T2b very hard. Stomach and hips on fire 

132 power cleans 

Reveries hyper work 

3x10 before wod

3x10 after WOD 

50k

11/19/14 Wednesday

Front squat 1Rm with 1 sec pause 

Same as last weeks double 114k 

Didn't have much today, didn't eat, rough morning. 

Snatch deficit pulls 105%

165

60min on bike 

330 cal 

11/18/14 Tuesday

Power clean push jerk at 75% 5x1

145

Clean pull at 105% 5x2

230

Wod

400m row 

12 bear complex 63

400m row 

9 bear 93

400m row 

6 bear 115

15:14

Jerk work 5x2. Stayed light 121. Still can't control legs 

3x5 Jerk drive-230

10min assault bike 

99 cal, goal was 90

DB rows-35

11/17:14

Ecc wod

Amrap 20

50 wall balls

50 du

40 box jump 

40 t2b

30 c2b

30bar over burpee 

20 cleans

20 STO

10 snatch

10 MU

292 reps. 2 mu

Ohs 4 rm 4x3x

123

Back squat 3x3 at 90% of 3rm last week

215

Tricep work.

Single srm DB press

DB rows 

11/12/14 Wednesday

AM

1000m row x5

Held 2:03-2:05 avg Pace 

4:08,4:07,4:09,4:13,4:05

20 TGU 18#

Pm

Front squat with 1 sec pause 

220,230,242,250(ties 1 rep pr)

3x3 drop set 85%

A) Amrap 10 

18 du

12 ghd

6 hang power cleans (123)

6+30 

B) Amrap 10 

3 man makers

9 no push burpee box jump over

-5 rounds

10 min recovery on bike with mask

11/10/14 Monday Tuesday

Monday

Clean complex- squat clean. Hang squat clean. Squat clean. Hang squat clean.

Climbed to 183,190.

Failed 193 on last hang clean. Rushed. Didn't pull back or open. 

Back squat 3rm-climbed to 243x3 for day.... Annoyed Bc I got is for 5 3 weeks ago. Back just tired having hard time with back squats now. 

Amrap 18

5 Burpee mu

10 kb squat cleans

30" hs walk

30" back rack lunge (123)

- sucked. 3 rounds plus 9

All weakness movements for me 

Tuesday 

Jerk work on blocks 

Power clean 1rm

- Climed to 185 for today. Didn't feel to fear. Was hitting on leg low. Pulls felt off

Amraps 8

At 90% of 2rm pc today

165- 31+2 squat cleans 

5 rm seated strict press 

-83 

Tabata hollow rocks 

11/5/14 Wednesday

Squat clean 

Thruster

X2 jerk 

-71 (156)

Behind neck snatch grip push pressx3

65(143) 153x2 just scared to bring it down 

10 rounds of Cindy 

11:35. Stupid push-ups 

Amrap 6 

3 snatches (108)

6 burpee box jump 

18 du 

-3+9

10 min on AB- 80

5 Cj 

10 t2b 

20 du

-4

Front squat 1RM with 3 sec pause 

110(242) pretty easy. Harder to I rack bar then stand. Tried 113, couldn't get, current 1rm with bounce 

C2b butterfly work... 3-5

11/3/14 Monday

Bad day overall. Went in hoping to PR my 3 rep back squat. Wod looked like a good one for me... All went backwards. 

Climbed only to 253 for triple back squats. barley got that today.

Wod-

1k row 

3 rounds

10 front squats (123)

8 hang cleans 

6 STO

Then 10 muscle ups 

14:29

Struggled more then I thought I would. Planed going unbroken first round, and then stringing jerks into front squat. No. Hard time.

Mu wanted big set, had to do doubles. 

Jerk work with barbell. Behind neck and regular 

Dead bugs and plan holds 

10/31/14 Friday

Snatch singles

Climbed to 132 and felt really good 

Then 143 missed 2 got 3rd. Dropped down, got worse

Clean jerk singles

Climed to 165. Felt like shit but made. 176 fail

Jerk from blocks behind neck work 

Back squat 2 sec pause -Climed to 274 then singled for PR at 275

1 round AFAP

10 bar over burpee 

15 thrusters (63)

20 c2b

2:08

Emom 10 

5 ohs 95

10 cal row 

5 rounds 300m row

10 cal AB

Rest 2minbtw 

10/28/29/14 Tuesday Wes

DB rows 

Seated strict press

Good mornings + leg less rope climbs 

400x10 sprints- held 1:22-1:30 pace. Fat

Wednesday 

AM

20 min rowing sprints :30:30- held 1:49-1:58 pace 

AB- :30:30 held 310-330 pace 

Cleanx3+jerk

121,132.143,164 

Missed 176x2

Front squat 3RM with 1 sec pause 

Climbed to 225 for PR

Amrap 10 

5 burpee mu

10 box jump

15 cal

-3 rounds

Amrap 10

5 power cleans 133

10 cal bike 

25 du

3+20

10/27/14 Monday

500m row x6

57-58 pace. Hard time with this today 

Muscle snatch + 2 ohs 

Climbed to 100 for a PR

Snatch 77% 3x3-128

80% 2x2-132

Didn't feel as good as last week. Made the lifts 

12 min of 

snatch balance x2 ohs - 103,113,122,133,143

5RM back squat 

Climbed to 253 for PR

258x2

Amrap 10- fuck. That. 

5 bar over burpee 

10 thrusters (83)

15 c2b

4 rounds 

Burpees like a snail

Thrusters fine but hard

C2b awful. First round ub then 5a

Couldn't breath at all

10/24/14 Friday

Muscle snatch x2 + ohs x2

- light weight working muscle snatch 

3x3 @ 125 2x2 @ 130 climbing singles -143 missed 153x2

Back squat - 1Rm 4 second pause 

Worked up to 253 failed 264x2

Clean jerk 3x3-150 2x2-155

Amrap 5

10 wall balls 

20 du 

10/22/14 Wednesday

Am 

20 min Amrap 

5 strict pull ups 

5 stone

10 cal bike 

10 ghd

20 du

6+8

Front squat 1x2 at 80%

1RM Clean 

Climbed to 210, couldn't get under 215

5 rounds - 250 row 5 burpee muscle ups 

14:17

Front squat 3RM 3 sec pause 

Climbed to 195,209x3

220x1 to go for PR 225 got for 1 then failed then failed first rep. Just didn't have enough in me to finish it 

10/20/14 Monday/Tuesday

Monday-

500m row X5

Held 1:56-200 pace 

Snatch tng 5-123

Back squat 5rm -243 PR 

5 rounds resting 1/2

10 tng Cj 

16 cal ad

10 bar over burpee

10 hspu 

10 t2b

Airdyne instead of bike, plates and Abmat hspu

3:11,3:01,3:03,3:06,3:10

Tuesday 

Power clean cluster 1.1.1 from above knee 

132.143,153

165 power then caught squats 

Snatch grip deadlift 3x3-185

10 rm push press from floor

121

Amrap 6

6 ohs (63)

6 KB swings 53

6 box jump 

6+2

10/18/14 Saturday

Back squat cycle 

1RM with 5 sec pause at bottom 

85,95,105,110,115,120

PR Back squat 120(264)

10/17/14 Friday

Snatch balance light work 

Amrap 10

10 cal AB 

10 KB swings

5 box jump over 

10 t2b 

4+3

 

Amrap 10 

150 row 

20 ub wall ball 

3 man maker (35)

35 du 

2+161

5 rounds

250 row 

25 du 

7:55

Max strict hspu-5

Emom 10- 3 hspu 

10/15/14 Wednesday

450x4- 52-57 pace 

Seated strict press 5RM

53,63,78x5,83x3

Emom 10 

10 burpees 

Dead bug work 

PM

front squat 3rm 2 sec pause 

209,215,220

Snatch work

Worked up to 131 

Jerk work 

Worked up to 163 

AB sprints :30x4

Avg 12 cal

10/14/14 Tuesday

AM 

10 min :30:30 sprints on bike

Snatch to 115x3, did 5 sets- hard pull off floor, moved feet well warming up then as tired couldn't. 

Ohs 4RM from back jerk 

100,121,131,143,153

Prob a PR deff PR jerk from back 

3 min plank work

PM

Snatch % 

65,70,75,80,85

Hit all expect 80. Caught in squat 

Clean jerk %

Worked up to 166x2

Pull off floor heavy 

Clean pulls 

10/13/14 Monday

Row 400x6 

Pace-1:58

Lower then that each time

Low 50s-56

Avg 1:35

Jerk wave 3.2.1

100,108,110

110,118,121

118,121,131

121,131,138

Snatch balance + 2 ohs

100,110,118,121,131,138

Back squat 5rm + 2@90% 

Climbed to 223, pretty easy. Didn't want to push it to much today. 

Think max ever for 5 is 230

Comp wod 

5 rounds 80%

15 cal bike 

10 floor back squats

10 bar over burpee 

10 c2b 

15 cal row 

Used AD no AB here 

Stayed lighter on back squat to practice from floor (123). Still heavy after 5rm. Not comfortable with puttin on back 

Not sure there could have been a worse combo for me- bike-squat-burpee-c2b to row. Way harder then a smooth 80%. 

10/10/14 Friday

Front squat 3RM with 3 sec pause at bottom

85,90,95

209. Stopped there for day 

AFAP 

50 c2b 

50 thrusters (65)

35 t2b 

35 thrusters (83)

20 KB clean (35)

20 thrusters (95)

5 burpee bar mu 

5 thrusters (113)

24:57

10/8/14 Wednesday

Back squat to 80%x3 sets x2

209- squats felt heavy. No bounce. Back tweak a little when un racking then ok.

Snatch grip deadliftX3

121,143,153,167,175,185

Stopped there for day.

400m runx3 just to get legs moving 

20 mu for time

3:58

6-doubles-singles

Sit though and dip got hard

100

50

80

40

60

30

20

10

22:15

10/7/14

Power clean cluster 

2.2.2

Climbed to 153, stopped there 

Weighted chin ups 

7x3

Climbed to 28#

Amrap 7 

10 ohs 

10 box jump 

10 t2b

-4+ 21

Amrap 7 

10 power cleans 

Hand stand walk 

5 bar over burpees 

-4+10

1700 AFAP- 7:01

10 min 60% 

10/6/14 Monday

Week 3848284 dealing with back. 

Bad day in general. Tried best to just get stuff done regardless. 

Snatch- light work today, worked on moving feet and just actually snatching.

Stated at 113 for 9 reps just to work feet. Felt good, awkward from not snatching at all. 

21.15.9

KB thrusters (35)

Pull ups 

..4:50. Have a really HARD time with KB stability. Placement etc. winded. 

Hatch - front/back 

Felt heavy after wod, worried about back 

Emom 10- 

:30 handstand hold 

10 cal on bike. 

7 TGU each side-26

9/29/14 Monday

Strict press 3RM 

63,73,83,90X2

90%x3

Push press 3RM

123,133,140PR

90%x3

5 rounds resting 3 in btw

25 WB 

20 pull ups 

15 sit ups

10 tng squat cleans (93)

Unbroken. 

2:48

2:54

3:11

3:21

3:54

9/23/14 Tuesday

Snatch light singles 

Footwork

 78,100,115,121 

Back down to 100 to work feet

Amrap 12

5 burpee 

7 butterfly c2b 

5 box jump SD 24"

5 power snatch (93)

5+21

Tng all snatch

Butterfly c2b- 5 in row. Rough

Rest 6 

Amrap 12 70%

250 row 

20 du

15 air squats 

30ft handstand walk 

5x60 sec plank 

Crossover symmetry 

9/17/14 Wednesday

Hip belt squats 5x6

110,123,135,145X6,155x5

Single leg squats 

26# 4x6

Single leg deadlift 

4x6 26#

1k row X4 rest 3min in btw 

4:03,4:12,4:14,4:20

Legs 

5x5 90% of Monday seated barbell press 

65 5x5

Plank holds 

60sec. Each time. Body shaking. Very hard. 

9/16/14 Tuesday

Seated good mornings 5x5

35,43

Single arm rear pull 6-8 reps 

35# with barbell 

Super set

8 DB curls 20#

10 DB rear flys on bench 10#

Ghd back ext 3x12

Barbell roll out

3x10 

2k row :30:30

Done. 9:30

Hollow rocks -50 

Crossover symmetry 

Dead lifts 5x5 at 133 

Cross over symmetry 

9/15/14 Monday

Back sucks. 

5x8 suitcase lunges 

26#

4x10 DB raises..10#

4x20 plate raise to ceiling 1K

Seated strict press 5rm- 53,63,73

2x5@90%

Push press 5RM- 123 after all that. 133x3

PM

Belt squats- worked up to 114x8. Hard to do alone to set up. Chain not very long

1min max stric hspuX3

6,7,6

1min max ring dipsx3

12,10,10

Not unbroken 

Have a hard time with position on these

15 min tire drag- backwards 

9/9/14 Tuesday

Low back in a lot of pain. Upper back can tolerate a lot just not heavy barbell on chest. 

Back squat cycle week 2

10-176- messed this up. Supposed to be 158...

8-176

6-187

6-195

6-210

Felt pretty heavy today. Lower back really angry. 

:30 hs hold x6

:30 lat stretch 

4 rounds rest 4 min 

400m row 

30 du

20 pull ups 

10 box jump 24"

Row was hard. Pull ups ok. Back was fine, more scared for it. Box jump step downs Bc of low back but then rebounded and fought through bc my foot kept getting stuck

All within 3 minutes. 

EMOM 20

10 cal row 

8 burpees over rower

Ok. Row. Legs on burpees.

Feeling run down and stressed Over a lot of things right now 

9/8/14

Snatch 3.2.1.3.2.1

Stayed light. Back irritated up top but lower back in a lot of pain. 

103,113,118,113.118.121

Cleanx2push jerk 

Couldn't get heavier then 133. Upper back killed on catch of bar and drive overhead 

5 rounds 

20cal row 

15 box jumps

10 burpees 

5 squat cleans 143

22:32. Had to do step downs, and lighten weight to 133. 

Legs and back 

Seated strict press 3rep 

53,63,73,83x3,90x2

2x3@90%

Emom 10 

1 strict hspu 

3 strict pull ups 

9 v ups 

9/6/14 Saturday

Clean complex 

Clean-front squat-clean-front squat

167,175,185,193,201

Upper back irritated from the pulls and catch. Standing up easy. 

Low back very irritated as well.

Team wod 

200du

100burpees 

50 clean jerks 123

100cal bike 

200du 

80 hspu 

50 hang cleans 103 

Went pretty good. Rachel from resilience was my partner. 

Good du day

Burpees are burpees 

Triples on the Cj (low back)

Bike.. 220+ just hard. 

DU good

Hspu. Sucked. Could only do 4 at a time. Shoulders burned out. Kipping on the mat seems to be hard. Wish we used plates. 

Bounced hang cleans 

Seated strict press 5RM 

35,53,63,73X5 83x3

9/5/14 Friday

A) OHS 3RM 

153. Stupid. Can't jerk behind neck at all. Feel all get place. Back. Then couldn't jerk from front. Embarrassing. 

B) bench 5RM-78,85,95,100PR

103x3

2x5@90%

C) back squat day 1-

1x10@60%158

1x8@70%185

1x6@75%198

1x4@80%210

Hard. Squats felt super heavy. Weak today. 

D) 20min row :30:30

Not breathing here muscle endurance. Lows 55-2 rest :05-:15

E) front squat first day 

1x5@150

1x5@180

1x5@180

1x5@180

Same as back. Heavy. Low back painful 

F) strict mu- 5. One arm then other. 

G) strict pull up 5x5: body weight, 5,10,15,15

H) 4x6 DB rows- 50#

Blah day. Felt very weak, legs destroyed still. No energy. 

9/3/14 Wednesday

AM with Tasia.

A)Snatch heavy single- 121,131,143,154,165F.... High pull 

Good to get 143 ad 154 right now. Felt heavy off the floor. Very different then Monday. 

B)Snatch ladder 8 min. Climbing by 10

131,143,154. 

Happy with numbers. Not the best feeling snatches but good numbers for now.

C)Front squat 5 rep 

85.90.95x5 100x3

Not exactly happy with this. Haven't front squatted since before injury. Just felt really heavy. Back irritated

PM session 

D)DL wave. Not about 90% 

5.3.1

5.3.1

185.195.205

205.215.220

E)2x5-194

-just feels heavy of floor. Low back.

:30 HARD 1 min jogging on ski erg.

Done. Interesting.  Not really a breathing thing. Shoulders, triceps. Hard. 

4x14 shoulder raises 

2.5

9-2-14 Tuesday

Strict press 5RM 

53,63,73,80X5 83X4PR

Push press triple 

103,113,123,133

Amrap 10 

5 strict pull ups 

7 burpee touch 

9 back squats / no AB legs dead 

9-1-14 Monday

Hero wod 

17:37, legs and shoulders 

Snatch wave-3.2.1.3.2.2.3.2.1

100,110,116

116,121,128

121,128,131

Missed the 2nd double on 121 and 128 got on 3r attempt easy

Clean jerk triples 

121,132,145,153,167

Cleans heavy after hero wod 

8/26/14 Tuesday

Clean- clinging to single for day. First time under a heavy bar

Climbed 35-90. Missed 95

Legs ok. Rhythm just felt a little off, bar crashing down a bit. Back ok. 

A) hang power clean. Hang squat clean. Jerk 

35-75. Missed 80 on jerk

Toxically. Cleans a little harder the usually Bc haven't been Doing them. Jerk sucks as usual. Can't get feet or punch out right.

B) Clean pull heavy 5 from knee on blocks 

Climbed- 55-115 easy. Low back started to feel it 

C) 15 hang cleans, 400m run 15 hang cleans

-2:16 

Run. Slow. Did 16 cleans on first round 

D) 800m run, 60 pull ups,40KB(53)

10:21

Run slow. Kept up

With everyone though slightly behind tasia. Pull ups and KB sets of 10. Just grip

And wind. 

8/25/14 Monday

15 min only:

Hang snatchX3 

115,123x3,133x2 

OHSX3 behind neck jerk 

115,123,133.

strict press 5RM 

65,75,80

2x3 at 90% 

Back squat to heavy single-

Climbed to 233. Didn't feel like I had it. Stopped there 

Emom 10 

10 burpees 

3-5 strict hspu 

Burpees same as usual. Strict hspu Gone. Had to use 1 Abmat. 

Emom 10 

:35 of DU

:35 of max cal row 

Shoulders and breathing. Hair. 

8/18/14 Monday

6x6 back squat -195

3 rounds resting 5 min in btw 

10 pull ups 

12 dead lifts (105)

9 hang power cleans 

6 STO 

1:25

1:23

1:27

Snatch balance work. Wobbly. Stated light for few sets 

8/16/14 Saturday

10 min assault bike 

82 cal. Stupid. Legs seized 1min in 

Back squat 10x3 227

Done. Good. Heavy 

8/15/14 Friday

Back squat 8x4 215

Felt really heavy today 

AFAP

50 du

40 pull ups 

60" front rack lunge (93)

60 cal row 

60" front rack lunge 

30 power cleans

60" back rack lunge 

-15:47

Du and lunges unbroken. 

Pull ups were hard, grip and rhythm 

Row was hardest part. So long. 

Tricep dips on pbars 3x15

8/13/14 Wednesday

Back squat 7X5 @ 202 

Good, back a little sore. 

Bench press attempts 

25,35,40X4

45x3 45x2

42x4

42x4

WOD: 

300 double unders 

2k row 

1 mile run 

23:24

Du went ok took about 5 min, row killed me. 2:15 pull. Run was ok. Heavy legs. 

8/12/14 Tuesday

Clean pulls 

75,85,95X5 

100x3, 103x2,105x2

Pull up work just testing the back: good, hands need to get use to grip again 

Amrap 10 

100m run

10 Abmat 

10 WB 14#

6+ rounds not positive. Winding. Run was hardest part, wall balls hard. 

DB rows 35#

Hammer curls 25#

Based scap squeeze 

Banded Tricep

Rows kinda aches on left side 

8/11/14 Monday

Back squat 6x6 

190. Pretty easy. Tried to stay more upright. 

Emom 32 

3 strict hspu 

40" walking lunge 105#

10 burpee touch

Rest

Done. Felt good. Clean ok felt little pressure but not bad 

300X10 intervals rest 45 sec

Legs and butt. Muscle fatigue 

9/9/14

Back squat 10X3 101(222)

Legs were ok. Just heavy. Worked bar position. Was leaning forward 

Some handstand work. Back good. 

8/8/14 Friday

8x4 back squat 210( 95)

Emom whatever 15 wall balls with 10# till 105

Legs and wind. Back good.

200m sprints- slow. Low back hurt 

10 Row intervals :30 :30

High 40"s to low 50s

8/5/14 Tuesday

Strict pressx5

20x5 25x5 35x5 40x3

Went back down

35x5 25x8 20x10

Back rack 

20x10,25x10,35x7,40x1 1/2

35x6 25x8 20x10

15 min running

Started with sprints and jogging rest.... Turned out to not be much different speed. Legs have one speed right now 

Clean pulls from boards. At knee. 

Heavy 6. 

Climbing from 85-120

Tricep extensions with band

Bicep curls 20#

4x10

8/4/14 Monday

First day back squat cycle 

6x6 at 185

Pretty easy overall 

First WOD since regionals and back. 

4 rounds 

200m run 

20 weight Ab mats (35)

40 du

-9:15

Felt good. Back fine. Very winded on run

8/2/14 Saturday

Still dealing With back

backs squat doubles- climbing up to 100,105,110,115(253) hit that on bumpers a few weeks ago so wanted to get it wit kilo plates 

Triceps and bicep work 

Dead bugs

30min on AB

1min on hard 

1 min easy

2nd session 

Dead lift triple- clean grip 

165,175,185,195,210,220,230,

singles 243,253

7/22/14 Tuesday

First day back to " Crossfit" 

Trying to rest the back while getting back into things 

Back squat-

No bounce at bottomX5 

165,185,200,209

220x1 shut off hips at bottom 

Emom 20 

:30 AB sprint 

35 du 

Emom 10 

:30 row 

5 strict hspu 

Hspu failed to 2-3 reps 

7/5/15 Saturday

143X10 

Missed 3. All caught at bottom but couldn't  balance  and threw me out back

176x10

Missed 3. Upper back kills

Back squat single-

Climbed doubles then,

232,243,253

Upper back really hurts. Breathing,moving, lifting.

7/4/14 Friday

Snatch -73,70,75

138,143,154

 Clean jerk -80,85,89

175,187,196,

Clean and jerk 200 12 times. Missed the jerk each time 

7/1/14 Tuesday

Power snatch 

Worked at 100 for a bit 

110,121,131,138

Squat snatch with pull work at 121 

Power clean push jerk 

100,121,131,143,154,165,170,175,182PR

Jerk work 

Behind neck - reps at 100

Jerk- 110,121,143,165,175,182,182F,175

TGU 

Tabata handstand hold pushing through floor

6/30/14 Monday

Post WL comp 

Snatch-143,148

C&J- 185,196

Back squat singles 

Doubles and triples climbing to 143 223,233,243,258PR,263PR,268Fx2

Strict press

53,63,73.83,93,98Fx2

Snatch grip BN pressx3 

53,63,73

Jerk work- pauses and drive under

Doubles and triples at 103 staying tall 

6/25/14 Wednesday

Snatch- 3-5 singles heavy. 131x6. Tried to go for 143, missed to many so dropped down.

Jerk speed work- pause dip/eye level. 53,64,78Lbs, 3x3 each weight 

Then 

5 sec dip pause and jerk- 121,131,143,154,165

Front squat doubles - climbed up to 220X2,232x2 ( was 1 rep pr) 242x2,248x1

100,105,110,113

Bw pull- 30 wide grip strict pull ups

Band scap work 

6/24/14 Tuesday

Power snatch X2 + OHS 

-78,100,115,121 squat snatch 2nd oneX3

Heavy clean- 121,131,143,154,167,175,187,195

Clean pull 3 pos. deficit. -195,205,210,220,232

Bounding- 24" box 3 25# 1 15# plate. 

For 1- 3- 25# 2-25#

Body building back

6/23/14 Monday

Weekend work at Norwood. 

Snatch double to singles at 110- 

115,123,133,143 missed 2nd behind me  each Time

Climbed to 153,158, missed 163

Clean jerk doubles -143,153,163,173 and 183 for singles 

Back squat- heavy double 3x2

Climbed to 215 then stayed there 

Split jerk strict press climbed to 75x5

6/18/14 Wednesday

Snatch 5/7 reps at 90% 

Climbed to 143 well. Pretty easy. 

Then missed majority at weight, went back down, same thing. Thinking alot today. Driving with legs and forgetting to pull. Or pulling to early and not using legs... Sucky day. 

Jerk triples-doubles 

100,121,131,142,153,165x3,175x2,180F

Push press heavy double- 100,115,121,131x2,143x1

Front squat 3rep

No bounce bc of knee

121,143,167,175,185,195,210. Stopped there. 

Cg deadlift heavy single 

-143,165,176,195,205,220,232,240,248

6 rounds

10 weighted sit ups 50#

10 tricep ext. 25#

6/17/14 Tuesday

Since regionals. 

Sucks major asshole at snatching for a long time, as well as jerking 

Made recent gains-

158 and 163 PR snatch 

220 clean. 

230 front squat. 

Today. Sucked. Something up with quad tendon, pulling on my Knee when squatting. Changed everything to power 

Power snatch, hang power, power snatch 

78,100,110,121F

Power clean from deficit 

100,121,131,143,153,165,175,185 caught in squat. 

Clean grip deadlift 

195x2,205x2,215x2,220x2,232x2,243x2,250x1

Weighted ring rows 

Close grip pull ups 

6/4/14 Wednesday

Tuesday 

Snatch work with Nikita 

Clean jerk triples - climbed to 175 missed jerk each time 

Back squat 5x2 195#

Push press heavy 5- climbing 100,115,121,131x3

Wednesday 

Snatch 2x3 @ 121, 2x3 @ 128, 1x3@131

All felt pretty good till 131, legs tired. Heavy off floor 

Clean Pull. Clean. JerkX3

121,131,143,156,167x2,167x3

Back squat 2x5 @ 205 

Heavy on legs and back 

 Clean grip DL heavy triple 

167,176,184,193,210,215,223

Heavy. 

Body building 

DB flys 15#

Weight pull ups 

Climbing triples to 30

Close grip maxX4 

10,8,8 

4/30/14 Wednesday

Emom 16 

5tng deadlift 

Max strict hspu

185,195,205

4,2,2,2.3.2.2.3

....yep. 

Emom 16 

10 cal row 

15 WB 

Unbroken wall balls 

1100-1200 row 

Emom 16

3 cal AB 

6 NPBJ

1-6 

Power clean 153

Mu

8:41

Mu hard 

4/29/14

Hang squat snatch 

100,110,121,131,138,143 on the 4th try. 

Sucked ass. 

Couldn't catch

Couldn't pull right 

Hip hurt 

Handstand walks. 

Went well. Walked pretty much length of gym multiple times

50 pistols 

40 box jumps

30 hang power cleans 

15 mu

-11:20 

Pistols easy, box jumps fine, tiring. Hang cleans got heavy. 15.5.5.5

Mu doubles and some singles. Had hard one with dip. Failed at least 3 times 

Practiced more mu after 

4/23/14 Wednesday

High hang power clean 

Below knee power clean 

-123,133,143,154,165,173,178Fon below knee 

Amrap 12

4 power cleans 135

6 burpee box jump 

Amrap 12 

4 power snatch 93

12 bar over burpees 

Amrap 12 

6 cal AB

:30 du 

2.4.6.8.10.8.6.4.2 hspu 

Row 250 in btw 

13:49

4/22/14 Tuesday

Back squat 5.3.1.5.3.1 

75.80.83

85.90.93

Hips hurt really bad

Handstand walks with Jonathan 

5 rounds 

10 front rack axel lunge (105)

10 sto 

4 mu 

12:54

Everything unbroken and together first round 

2-5 break in btw lunge and sto 

Sto unbroken. Easy. 

Mu first 2 rounds unbroken the started to fail dip. Went to doubles. Then singles. 

4/20/14 Sunday

Clean jerk 

121,131,146,156,165,176,180,187,197Fx3 shoulders kept dropping on the jerk. 

Happy to get 187 

1k row 

25 pistols 

15 hpc 

5:27 

Rowed 1:58-2:05 

Row was hard to keep 

Push press triple 

121,131,138x2,143x2,150x1PR,153F

Front squat triples 

143,167,187,195,200x3,205F

4/18/14 Friday

90sec snatch ladder

Started at 103 climbing 10# then 5

20 du

Snatch 

Climbed to 143, 

Missed 148 barley, locked out but a little out front, then threw over head. 

Snatch 155 attempting, had 3 times but arms buckled 

1k row 

100du 

1k row 

50 box jumps 

500m row

50 Cj 

18:52

Rows went well, held a 2:07 pace for the 1ks about 2:07-2:10 for 500. 

Did 82 du in a row!!! PR by 20... 

Cj got hard, should of warn belt, back fatigued, shoulders. 

4/16/14 Wednesday

Snatch from hip X5 

78,87,100,110,118

Snatch grip DLX8 

156,167,176

Emom 12 

3 power cleans 3 push jerk 

3 mu 

123 should have done heavier 

High fat rings 

Emom 12 

3 power snatch

:30 AB 

113, towards end minutes 3rd was Squat snatch 

Emom 12

10 cal rower 

10 burpee over rower 

Cleans up to 185  

4/15/14 Tuesday

Back squat 5.5.3.3.1.1

187,197,207,223,233,243F

Emom 12 

5 hang below knee squat clean 

5 strict hspu plus 5 kipping 

135,145,155,158,165,175x4,175x5

2 strict then kipping rest of time....

Handstand work with Jonathan. 

Walked 3 full matts, 3x

Turned in circles on purpose

Waking backwards 

Amrap 10 

12 chest to bar 

15 burpee BJ 24" 

4/14/14 Monday

Post spring comp and hill sprits this weekend. 

Feel like a bus hit me. 

1 hour warm up- Row 15 min AD 15 min mobilize. 

Hips so swollen 

Ohs doubles BACK RACK WIDE GRIP. Bc I suck at it- 123,33,143,153,163x2,173x1,183F

Chest to bar butterfly 

Max is 4... Ugly. 

Or can't get chest there

Hand ripped. 

Grr 

4/11/14 Friday

Snatch 

Felt good till shit hit the fan 

100,110,121,131,138Fx3,138,146F,146,152Fx2

Stupid 

Clean jerk 

100 for reps, 121,131,146,156,165,176,187f,187,198fx2

Cleaners were good barley missing jerks 

500m row x2 

4/9/14 Wednesday

Power clean 2.2.2X4 

143,148,165,176

Deadlift 1.1.1X3

243,254,264x2

Push press 3X8 

106,110,116,121

3 rounds resting 3 min 

20 cal AB 

2 rope climbs 

15 burpee box jump 

3 hpc 155 

15 cal row 

7:30,8:15,8:41

4/8/14 Tuesday

Complex 

High hang clean 

Hang clean 

Tng clean 

Push press

X

X

X

Push jerk 

X

X

X

Split jerk 

- 138 and 141 cleans easy failed split jerk both times like a champ. 

Amrap 12 

.5 on AB 

30 t2b 

40 squat jumps 

50 cal row 

Amrap hspu -33

Emom 10 

4 mu 

10 burpees 

4 until last round got 3 

4/6/14 Sunday

15 min handstand walk practice 

Emom 20 

3 tng power cleans 

123x2,128,133x3,138,143x2,153x5,158x9

Chest to bar butterfly work. Bad

2 rounds 

20 cal AB

200 du 

200m run

17:03. Du slowed down, did 59 straight. PR

60 min row 

12,800something

Pulled btw 2:15-2:25

Really really hard mentally. Wanted to quit 5 min in. Pull was fatigued 

4/5/14 Saturday

8x :25 sec sprints on AB 

90 seconds:

20 du 

Squat clean thruster starting at 103 

- climbed to 154, failed 164

Pbar hspu to abmat- singles 

:20 Lsit 

 

7 min recovery row 

PM SESSION 

Team of 4

750m row 

100 Thrusters 

100 ohs 

750m row 

-thrusters 

26:10

4/4/14 Friday

Team wod with Lynn 

400m relay x2

70 c2b 

80 power cleans 133

60 hspu 

40 box jump 30"

15 mu

2k row 250switch

-31:31

3 rounds 

40 du 

40" walking lunge 110

20 SB burpee BJ over

20 t2r

15:19

4/2/14 Wednesday

Snatch 

100,115,121,127,131,138FWAY over head, 143,149Fx5. Could catch it but no lock out of arms, dead 

Clean jerk 

121,146,153,167,176,183,187Fx2jerk

3/26/14 Wednesday

30:30 on AB 

Amrap 10 

3 bar mu 

6 kb swings 

18 du 

20 TGU #26 

Clean jerk heavy singles

165,176,187,193F,193 clean 

Power snatch tngx2

100,115,121,127,131,135squat 

3/24/14 Monday

Clean - climb in singles 

 Climbing 163,173,183.193,203Fx2 just crashing on chest 

Jerk - volume work heavy if it's there 

Climbed to 173. Thought I broke teeth on one of them.. Just stopped 

Thruster. 5 rep 

123x5,133x5,143x3

Then 

Emom x 20

Odd: 10 thrusters (73-93)

Even: 12 burpees 

Well. Didn't pay close attention to weights. 

Went 93 unbroken for 5 minutes. Then couldn't do more then 2-3 at a time, dropped to 83 to get something out of WOD, had to even thruster jerk some of them. Awful. Shoulders completely fried.

3/23/14 Sunday

14.4 second try 

189

3/19/14 Wednesday

A. Snatch. Work the barbell 

121,131,138,143,148Fx2

First time snatching 143 in a while

B. Emom x 14

Odd: :30 of wall balls 

Even: 3 TnG clean and Jerks (123-133)

127

C. 500m row x 4 @85-90%; rest 2 min

3/18/14 Tuesday

A. max muscle ups

FINALLY GOT 9, failed on pull through on 10

B. emom x 5 x 2-3 muscle ups

Good

C. Jerk - heavy singles climbing; feel this out. 

121,146,167,173,187 stopped there 

D. amrap 10@80%

5 TnG SqT Cleans 133

7 burpee box jumps (20)

9 C2B Pullups

Did 10 pull ups on accident, very winded 

rest 10 min

@110%

10.8.6.4.2

thrusters @93

Cal AB

8:12 unbroken. Cramp on bike. 

3/17/14 Monday

A. Snatch - tNg Triple. Not max 

103,113,123F,123F,123

B. Climb to heavy single 

133Fx4 frustrating couldn't keep elbow from buckling 

C. Front Squat - 2.2.2 cluster ; rest :20

163,173,183

D. Light 7 min row 

2nd

A. 

20 hspu

30 Clean & Jerks @93

40 t2b

50 double Unders 

60 wall balls 

What. The. Fuck.

All shoulders. 

Heaviest clean jerks ever 

Everything just sucked

Du good.

Sets of 5 on wall balls

12:50

Whole day was Ridiculous 

3/15/14 Saturdays

Bench heavy triple 

95.105.110. Stopped here. Nervous by myself. 

5x5 seated dumbbell strict press 

15,20,25,25,25

10 rounds of Cindy 80% 

10 min row/mobilize  

3/14/14 Friday

14.3 deadlifts and box jumps 

-145

3/12/14 Wednesday

4x3 strict hspu 

5x500m row 

Rest 4 min btw 

25 min 

:30/:30 AB

3/10/14 Monday

AM

Redo 14.2

Did not do well, didn't finish the 14 

Afternoon 

Snatch % for reps stayed at 115#

Strict hspuX4 5.4.4.4

T2b  

Amrap  10

30 thrusters 63

10 burpees

20 thrusters 83

20 burpees 

10 thrusters 103

30 burpees 

Didn't finish was on 23 burpees 

30 unbroken thrusters 

Burpees slowed me down 

3/8/14 Saturday

Clean triples-singles 

Climbed with triples then doubles with a goal of 193.

173,187x2,193x3,197Fx2

Amrap 10 

5 burpee touch

10 BJ

15 abmat 

Opens 14.2

OHS/C2b 

-176

Back squat triple 

-climbing to 227 

Push press double 

100,121,131,143

3/6/14 Wednesday

:30 on hard 

:30 on coast

X 12 on AB

B. Clean & Jerk - single 

Climbed to 176,184,194PR,198f clean, 200 fail jerk. Almost had jerk. 

C. 

AMRAP 14 @80%

350m Row

10 T2B

15 KB Swings (53/35)

10 Cal AB

AMRAP 6

5 cal AB 

10 HPC 

5 STO 

10 burpee 

3/4/14 Tuesday

Deadlift 5.5.5.5 rest :30

Strict hspu -2

155 DL clean grip 

Hspu 6.5.5.4

4x10 T2B

400m row 

30WB 

20kb (35)

10 FS (103)

4 bar mu 

4:41

4:32

All unbroken both rounds 

Row was slower second round but getting on bar for squats and bar mu faster 

Did 31 second round first went straight up and down but didn't drop. 

Legs and breathing.

Happy with today 

3/3/14 Monday

A. Front SqT - 4 x 5; EMOM @70-75%

165

B. Push Press / Push Jerk Complex : 3 

Push Press + 2 Push Jerk; build in complex in 12 minutes

113,131,133,143Fmissed last jerk

C. 

4 min of SqT Clean to Overhead 155/103

rest :30

28. Got 29 last time 

2 min of burpee Touches

32

rest :30 

6 min AMRAP 

ladder 1/1,2/2,3/3,4/4 etc

C2b

Burpee Box Jump (30/24)

1.2.3.4.5.6.7pullups

2/26/14 Wednesday

A.  EmOm x 5 minutes = 1 clean @ 85-90%

180. Heavy off floor. Squat easy 

(a) hows cleans feel? if something big there, take it after this

+

5 minutes @ 85%

8 box jumps, 20”

6 cal on AB

5 or 6 rounds 

rest 5 minutes

10 minutes @ 80%

5 HPC @ 63#

5 FS @ 63#

9 cal on AB

Alot. 

Most of time spent on ab

rest 5 minutes

5 minutes @ 85%

5 DL @ 153

10 pulls on rower @ sub 1:40

Avg 1:38-1:40

Instant back 

2/25/14 Tuesday

Snatch 5.5.5 resting 20 seconds 

100-power,110-power,121x3. 1 power 2 squat 

A.  Paused FS @ 70% x 4 x 5 sets

158. Pretty easy. 

B.  Good morning x 6 x 4 sets

At 78

C.

3 rounds - 90/95/100% effort

500m row

12 burpees over erg

15 thrusters @ 63#

50 double unders

4:19,4:34,4:39

All legs 

115x3, x5 snatch

Hang squat clean singles 

Climbing weight 

163,173,183,193,203fx4

Back squat 4x2 

@205

21 CTb pull ups

9 Thrusters (73)

15 CTB pull ups

15 Thruster (73)

9 CTB pull ups

21 Thruster

*goal is unbroken thrusters here. Digging deep, ignoring that suck and pain, down and up down and up. Don't stall on shoulders etc. 

5:28

Wanted unbroken 21. Stopped at 11. Tried for 2 sets but dropped at 18

rest 12 minutes

3 rounds for time

21 PC @ 83

20 cal Airdyne

21 GHD sit ups

9:13 

Power cleans so hard. Ghd usual. 

2/22/14 Saturday

Snatch drills and snatch for hour with Tj 

Made some progress on the pull down 

Climbed 100-131 perfectly, felt great 

138F,138,141Fx4

Squat clean thruster

123,133,243,148,153F

Amrap 5 squat clean thruster 

29, legs dead 

6/21/14 Friday

12 minutes on the clock

15 snatch @ 63#

10 T2B

15 snatch  @93

20 T2B

15 snatch @ 113

30 t2B

15 snatch @ 123 

90 + 5 

(5 into 123 ) 

Felt good other then back slowing me down

12 min 

5 sqt clean 83#

10 t2b

12 cal row

5 rounds plus 19 

2/20/14 Thursday

A. EMOM x 10

10 WB each minute  14# to 10'

Finished with a set of 20 

B. 

:30 burpees

:30 power clean

:30 box jumps

:30 AB

rest 5 min x 3

Power cleans hardest part 

pm:

A. Hang SqT Clean - build to Triple max

163,173,180

B. 1x amrap max pullups; rest 1 min; do that same number of C2B Pullups for time

37. Mentally quit. Still a PR. 

3:30 c2b

C. 5 rds AFAP

35 Double Unders

250m Row

10 Deadlifts @123

2-3 UB Muscle Ups

14:03

No mu, issues with their rings. Did 45 du instead

Shoulders!!! 

2/18/14 Tuesday

Warmup: HS Walk, pistols

Couldn't walk today 

A. Snatch - Heavy Single

Sucked. Dropped to work from hip

B. Drop to set of 5 from step 1

78,93,100x5

C. Snatch Grip DL - 3 x 4 @105%

D. AFAP

10 muscle ups 

1k Row

50 Pull-ups 

50 Box Jumps (20)

100 Double Unders

10 Burpee muscle ups

17:34 

E. Shoulder rehab + abs + some BB

2/17/14 at 110

Bring iPad always and record all!

Monday: 

1st session @1p

A. Clean - build to heavy triple - NOT TnG - 15-18 max min

Wanted 195-200. Could only get 195x2 failed on the 3rd rep twice. 

B. Jerk - build to heavy triple - 12 min

Wanted 165-175 could only get 155x3,165x2

C. 

15 minutes on the clock

50 S2O @ 63

60 burpees over barbell

70 kb swings @ 53

250 double unders

Don't finish WOD. 98du

Set of 20-10"s for sto and kb. Burpees took so long. 

2nd prior to coaching night classes:

A. EMOM x 8

Ok. Got 2 every time 

Strict HSPU x 2 reps 

B. Warmup clean to 133 only. Then, u have 10 min to hit max clean. 

153,163,173,183fx4

C. OHS - 10 min to hit tough triple at 35X1

123.133

D. 

AMRAP 10@95

7 HSPU

14 box Jump (20)

210m Row

Have to check video. 4-5 rounds. 

Just crappy day overall. Thought I was going to do well but felt very weak,winded, and achy. 

2/16/14 Sunday

10RM push press 

116,120x9 failed twice on last rep 

10RM back squat 

189,200

Back squats very weak lately

750m row ME sprint 

2:51

Started second. Then threw up. 

2/13/14 Thursday

Snatch 

100x2,115x2,121x2,131x2

Clean jerk up to 156. Felt good. Easy. Cleans just hurt back at bottom 

WOD

30:30 row 

18min 

not even winding bc arms throbbing so much and bum 

2/11/14 Tuesday

A. Snatch to 1RM

Moved hands in, good change when light. Really good till it got heavy 

Climbed to 138 still sucks. 

B. Clean Pull - heavy Single

A.  Opens WOD 13.2 

"13.2"

10 min 

5 s to oh (73)

10 dl (73)

15 box jumps (20) 

Unsure rounds 9 or 10 

Not wind, back 

2/10/14 Monday

A. Max out Snatch

Sucked asshole again

100,115,121,131,138 first try. Ugly. 141fx5

B. Clean & Jerk - up to 80-85% ish; Feel it out

100,121,131,146,156,167,177,181

Front squat heavy singles 

121-156 doubles. 167,178,186,197,207,213,217,224

C. amrap 5@sprint

5 Thrusters (73)

5 C2B

No idea how many rounds.

Unbroken.

No chalk

Grip

rest 5

amrap 10@95%

200m Row

10 burpees

5 cal Assault bike

Burning not wind. 

4 or 5 rounds 

2/9/14 Sunday

Team WOD 

250 pull ups 

60cj 135

250 kb 35 

80 hspu 

250 du 

100 t2b

Team 2 

Amrap 10 2 stations 

Cal row -128

Burpee BJ-104

2/8/14 Saturday

Earned couples comp

2/5/13 Wednesday

Snatch / clean and jerk

For reps 100,110,116

Singles- 121,127,131,138F,100,110,121,127,131,138,141Fx3 all close but couldn't save 

Clean jerk 

For reps 100,110,121

Singles 131,146,153,167,178,181,187,193Fjerkx2

Pm:

A. 2rm tng squat clean thruster 

100,110,116,121,131,138,143F on 2nd

B. Behind neck Push Press + Front Press - build to to tough single. 

100,110.116,121,127,131Fback

C. 10RM push press 

110,116x7

D. Emom x 10

2 muscle ups

Went really good today. Good dips good kip did a couple of 3s

E. 

5 bar muscle ups 

10 Russian KB Swings (70)

15 burpees

20 box jumps (20)

Rest 5 min x 3

Rested 3 min instead of 5......

2:00,1:58,2:01

2/5/14

A. Power Snatch - build to heavy double

93,100,110,115,121 kept full snatching 

B. Snatch - single from above the knee (blocks)

100,110,116,121,125,131,138,140fx3

C. 10 min of Push Press Strenght

Clean and push press

100,115,121,125,131,138,140,148jerk,153F

D. 

amrap 10@80%

5 cal AB

7 HSPU

9 T2b

7 rounds 

rest 4

amrap 10@90

row 200m

10 Pushups

5 Tng SqT Cleans (133)

4 + 100

rest 4 min

amrap 3 of Rope Climbs 

4

rest 1

2 min of Double Unders 

124

2/3/14 Monday

A. Snatch Pull + Snatch (not TnG) build to single in complex

Snatch like an asshole 

Spent a lot of time on pull and snatch. Bad very bad. 

Then climbed singles to 138. 

Bad. Hour and half 

B. Clean + Push Jerk + Split Jerk x 2 - build in complex - 12 min

100,115,121,131,145,156,167FPJ

C. Team of 2

3k row - swap every 300

150 WB

50 Pull-ups 

21:15

D. Amrap 5

50 DU

15 bar lateral burpees

10 C2B

15 Box jumps (20)

10 S to OH (83)

1 round plus 60

1/31/14

A. :20 sprints on AD, like 90% x 6; rest like 1:30-2 or so..not max effort, just waking up the body 

B. Opens WOD 13.1

174. 24 into 100. Really think I could finish. Back started spasm during 20 burpees 

C. Back Squat 1.1.1 ; rest :20; build to max on cluster 

188,196,208,218,230F

1/29/14 lifting

Snatch 

100-115 multiple reps 

121,125,131,138fx3

Asshole 

1/29/14 Wednesday

Wed: 

warmup: HS walk practice!

Did good today, walked a whole mat

A. 3 rds 

10 Manmakers (20)

12 OH axle steps (85)

8:26 shoulders 

Rest 10 min

B. AMRAP 12 @90%

250m Row

15 no push up Burpee box jump overs

5 cal AB

3 rounds plus 250 +1

Rest 5 

AMRAP 10 @95%

5 burpees 

5 c2b 

10 hang Power Cleans (63)

10 rounds 

C. BB Work

4 rounds 

50#rowx8

7#flysx10

25#tricepx10

1/28/14 Tuesday

A. 10 min working on snatch technique, speed / efficiency 

100,121

B. Hip Clean + Jerk x 2 - build to tough Single

100,121,133,146,156,167,176F

C. 5.4.3.2.1

Deadlifts (223)

Muscle ups

6:38. Mu sucked. No kip. No triceps. 

D. Obstacle course 

5 sprints 

10 box jumps 

20 ub WB

10 box 

5 sprints

2:53,2:58,2:53

1/27/14 Monday

Snatch from hip singles 

-78,88,100,110,115,121F couldn't pull the bar back

 Snatch triples 

100,110,115,121,125x3,131x1

Amrap 10

10 thrusters 63

10 burpee touches to rig 

4 cal AB

-4 rounds plus 15

Amrap 10 

7 hspu

7 butterfly 

7 box jump 

-8 rounds. Maybe 9 

Sprint 

250 row 

40" sprint with burpee 

25 kb 35#

Sprint with burpee

250 row 

-3:06

1/23/14 Thursday

Thursday: 

A. Clean & Jerk - climb in doubles  then go to singles 

121x2,131x2,146x3,154x2,165x2,176x2,183x1,187f,193f

C. 18 min workout 

2k row

50 Wall balls 25,10,5,5,5

AMRAP muscle ups

19mu

1/21/14 Wednesday

A. SqT Jerk Technique work 

Climbed to 115 technique work

B. Snatch Grip OHS Tempo - 35X1 

100,115,121,131,146,154

C. FULL SPRINTS

200m Row

15 Thrusters (73)

10 C2B

Rest 6 min x 4

1:48,1:51,2:16,2:06

D. Gluten Ham Raise 4x10

With vest

E. Get your pump on

Flys,rows,triceps 4 sets