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