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