Wednesday, March 26, 2014

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 

Monday, March 24, 2014

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

Wednesday, March 19, 2014

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

Tuesday, March 18, 2014

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. 

Monday, March 17, 2014

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 

Saturday, March 15, 2014

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

Wednesday, March 12, 2014

3/12/14 Wednesday

4x3 strict hspu 

5x500m row 
Rest 4 min btw 

25 min 
:30/:30 AB

Monday, March 10, 2014

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 

Saturday, March 8, 2014

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 

Friday, March 7, 2014

Opens 14.2

OHS/C2b 
-176

Back squat triple 
-climbing to 227 

Push press double 
100,121,131,143

Wednesday, March 5, 2014

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 

Tuesday, March 4, 2014

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 

Monday, March 3, 2014

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