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