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 

1/21/14 Tuesday

SUCK ASSHOLE DAYA.

 Back SqT - climb to heavy single quick. - doesn't have to be max 

Doubles to 160- 172,185,190,198,205,210,220,231,238F

B. Snatch - 3.2.1

Absolutely nothing. 110x2,121x3,131Fx4,131,138fx3

C. Jerk - climb in singles. Lots volume 

Doubles to 131-146,154,163,173F

Shoulders are useless.

D. 

2k Row (2:05)

150  double Unders 

100 wall balls 

19:04 

PR 2k... At 2:05-2:07 pace. Du hard sets of 15.10s

1/20/14 Monday

A. Strict Press - build to 2RM in 10 min

78,84,88,92. 94x1

B. BN Push Press - built to heavy 5; practice TnG for rhythm. 

100,105,110,116,120,125x5,131x2

C. 

amrap 10 @90

10 OHS (63) *sqT snatch first one each time!

10 Box Jumps (20)

10 T2B

6 rounds plus 5. Wind, legs, back 

rest 5 min

amrap 3 to climb ladder of TnG SqT Snatch's @63lbs

so 1 rep, drop, 2 tng, drop, 3tng , drop etc..climb as high as you can in ladder of tnG in 3 min

8 sets. 1,2,3,4,5,6,7,8

rest 3 min

amrap 10@90

3 TnG SqT Cleans (133)

6 Russian KB Swings (70)

12 Cal AD / 4 on Assault Bike

Deff 5 rounds, maybe 6

1/19/14 Sunday

ECCWOD with Amy 

70 chest to bar 

2 bear complex 135F-115

70 burpees 

2 bear 

70 box jump 

2 bear

115 for weight. Can't do 135 in complex, out of comp.

Push press back rack 

100,110,115,121,128,132,138,143,150F

Front

150,154,158,160F

Front triples 

121,128,131,138x3,143x2

1/17/14 Friday

A. 5-7 HS Walking Practice

Not good. Could do hand stand. Went to wall to do balance work 

B. Push Press Complex: front Rack x 1 + Back rack x 1 

100,110,121. Just back racking 131,135fx3 for complex. Can do single from back but not after front rack 

C.

:30 Power Clean (83)

:30 Burpees

:30 SPRINT on AD

rest 5 min x 4

Legs 

D. OHS - build to heavy 5 and 3

Worked snatch grip from back. Very hard. Only climbed to 131. 

This week I really sucked. Bad.

1/14/14 PM

A. OHS - build to 1RM out of Rack

100,121,131,143,154,167,187FX3 Brandon. 

Climbed back from 100,121,131,143,154,167,173,187F

C. 4 rds

500 m Row

40 Double Unders

20 Cal Airdyne

10 Russian KB (70)

5 Burpee Muscle ups

rest 5 minutes between

6:23,6:33,6:49,7:00,

Holding a 205 on the rower got difficult. AB hard. Muscles ups very hard. 

All together a fantastic sucktastic day. 

1/14/14 Tuesdays AM

am:

A. 10 min on Treaadmill ;    :30 running hard, :30 running easy 

B. 5 Rds

10 DB Thrusters

5 Strict Pullups

About 5 min. Watch clicked off during pull ups. Screw strict pull ups.

C. DB Row work

4x7 at 45#

D. Tricep Extension work

3x-10 60#

Had to work around crazy old man who kept moving around doing any exercise with equipment 

1/13/14 Monday

Snatch cluster 1.1.1 20 sec 

110,116,121x1,121. Sucked asshole today 

3 rounds 

10 unbroken squat cleans 93

5 muscles ups 

-6:51 first set mu unbroken. All squat cleans unbroken. Then doubles and singles. Need to do these more when I'm tired. 

Amrap 8 

1k row

Squat cleans 153

-17

3 rounds 

15 burpees 

15 box jumps 

15 t2b

-6:00. T2b, box jumps unbroken 

1/11/14 Saturday

Snatch singles 

100,123,133,143Fx4,143,153F

Snatch was awful today 

Clean singles 

123,143,163,173,183,193,203,213PR,218fx2

Wod 1 amrap 7

400m row 

3 squat cleans 133 

3 hspu

6/6

9/9

12/12

42 reps

6 into 12 cleans. 3-6 unbroken. 5 and singles of 9 singles on 12

WOD 2 

Triple jump

Stupid 

3 min AD test 

19 cal

WOD 3

400m row 

30 du 

20 WB 

10 dead lift 185 

15 burpees 

4:13,4:41,4:48

All unbroken sets except for 2nd round of dead lift 5-5. Burpees killed me. 

1/10/13 Friday

:20 Sprint on AD

x 8 rest 3:30

High 600-700 watt

B. Power Snatch - up to heavy single

100,110,116,121

C. PC + Push Jerk - climb to heavy single

100,110,121,131,143,153,165,172F

D. DB SA Row 5-7 reps  x 3-4 sets ; rest :30 between arm

50#

Flys 7# 5x10

1/9/13 Thursday

Opens WOD 12.3 

15 box jumps

12 sto

9 t2b

-10+28, everything unbroken. Box jumps a little slow 

AB sprints :20 1 min off x6

500+ watts each round 

Db rows 5x7 50#

Flys 3x10 7#

1/7/13 Tuesday PM

A. PC + Split Jerk Double - build to max in complex

123,33,143,154,167,176,180x2. 184fjerk

B. 

amrap 10 @90

row 250m

15 Unbroken Double Unders

10 KB Swings @53

4 + 267

rest 4 min

5 min on Airdyne @80%

28 cal 

rest 5 min

amrap 10@90

5 TnG Power Snatches @83

10 Cal on Rower

20 

5 + 7 

Butterfly work, did 3 chest to bar. Ugly as shit.

Hand stand work

1/7/13 Tuesday AM

am:

A. EMOM x 10

AFAP

5 Burpees 

5 DB Thrusters

B. EMOM x 10

5 Burpees

5 HSPU

Shoulders. Hspu had to lower down slowly onto wood 

1/6/13 Monday

A. EMOM Clean - starting at 103, climbing by 5 kilos til failure

100,110,121,131,143,153,163,174,187,197,207fx2 caught it but couldn't stand up

B. EMOM x 20

Odd: Muscle Ups 2-3 Reps

Even: 3-5 Hang Power Cleans (123-133) NOT TnG

2-3 mu, 4

Hang cleans 133

C. 5 rds 

20 Wall Balls 

15 Burpees 

10 C2B

14:09

Unbroken pull ups, 3 rounds unbroken wall balls 

Handstand walking practice 

1/4/13 Saturday

Coaching with Mel 

Butterfly work 

Hs walk-10 steps!!

8x800m 

Breathing focus 2:06-2:10 pace 

Breathing was fine,legs were dead

Dumbbell rows, standing flys with 7lbs

8 Rounds

1 min row (1:50-58)

1 min du (40-50)

1 min ad (5-6 cal)

1 min rest

1/3/14 Friday

Competitors WOD 

5rm squat clean not tng 

183f on 5th. 188x5

Angie - partner Kelly 

100 pull ups

100 push ups

100 ab mat

100 air squat 

- 10:39

75 front rack lunges 123

150 cal row

13:12

1/2/13 Thursday

A. Snatch EMOM, starting at 63, climbing by 5 kilos every minute til failure

78,83,93,100,110,121,131,143,154PR,158fx2

B. emom x 10 x 2 reps @65-70% of A

110

C. 5 min of PBAR HSPU Work - play with the height on these, treat as a strength

Pbars to 1 45plate and abmat then 25 and abmat 

D. Jerk - work up to heavy triple; speed and footwork being the main focus

100,121,131,143,153,163x2

E. 

:30 on HARD 90% +

:30 on Easy

x 8 min on Rower

right into, 

100 Double Unders

right into, 

:30 hard 90%+

:30 easy 

x 8 on Rower 

Hardest part was grip. Du not good 

1/1/14 Tuesday/Wednesday

Mid night WOD 

Hs walk and hold work 15min 

Amrap 15

20 abmat 

1 Cj 145

14 burpee box jumps 

"Body building" work 

Rows with 20,35,40,60#

Triceps and pull ups 

Wednesday 

Snatchx2 ohsx2 climbing heavy 

103,113,120,125,133

Team WOD amrap 15

40 hspu 

60 back rack lunges 103 

80 cal row 

Me and Troy