9/29/14 Monday

Strict press 3RM 

63,73,83,90X2

90%x3

Push press 3RM

123,133,140PR

90%x3

5 rounds resting 3 in btw

25 WB 

20 pull ups 

15 sit ups

10 tng squat cleans (93)

Unbroken. 

2:48

2:54

3:11

3:21

3:54

9/23/14 Tuesday

Snatch light singles 

Footwork

 78,100,115,121 

Back down to 100 to work feet

Amrap 12

5 burpee 

7 butterfly c2b 

5 box jump SD 24"

5 power snatch (93)

5+21

Tng all snatch

Butterfly c2b- 5 in row. Rough

Rest 6 

Amrap 12 70%

250 row 

20 du

15 air squats 

30ft handstand walk 

5x60 sec plank 

Crossover symmetry 

9/17/14 Wednesday

Hip belt squats 5x6

110,123,135,145X6,155x5

Single leg squats 

26# 4x6

Single leg deadlift 

4x6 26#

1k row X4 rest 3min in btw 

4:03,4:12,4:14,4:20

Legs 

5x5 90% of Monday seated barbell press 

65 5x5

Plank holds 

60sec. Each time. Body shaking. Very hard. 

9/16/14 Tuesday

Seated good mornings 5x5

35,43

Single arm rear pull 6-8 reps 

35# with barbell 

Super set

8 DB curls 20#

10 DB rear flys on bench 10#

Ghd back ext 3x12

Barbell roll out

3x10 

2k row :30:30

Done. 9:30

Hollow rocks -50 

Crossover symmetry 

Dead lifts 5x5 at 133 

Cross over symmetry 

9/15/14 Monday

Back sucks. 

5x8 suitcase lunges 

26#

4x10 DB raises..10#

4x20 plate raise to ceiling 1K

Seated strict press 5rm- 53,63,73

2x5@90%

Push press 5RM- 123 after all that. 133x3

PM

Belt squats- worked up to 114x8. Hard to do alone to set up. Chain not very long

1min max stric hspuX3

6,7,6

1min max ring dipsx3

12,10,10

Not unbroken 

Have a hard time with position on these

15 min tire drag- backwards 

9/9/14 Tuesday

Low back in a lot of pain. Upper back can tolerate a lot just not heavy barbell on chest. 

Back squat cycle week 2

10-176- messed this up. Supposed to be 158...

8-176

6-187

6-195

6-210

Felt pretty heavy today. Lower back really angry. 

:30 hs hold x6

:30 lat stretch 

4 rounds rest 4 min 

400m row 

30 du

20 pull ups 

10 box jump 24"

Row was hard. Pull ups ok. Back was fine, more scared for it. Box jump step downs Bc of low back but then rebounded and fought through bc my foot kept getting stuck

All within 3 minutes. 

EMOM 20

10 cal row 

8 burpees over rower

Ok. Row. Legs on burpees.

Feeling run down and stressed Over a lot of things right now 

9/8/14

Snatch 3.2.1.3.2.1

Stayed light. Back irritated up top but lower back in a lot of pain. 

103,113,118,113.118.121

Cleanx2push jerk 

Couldn't get heavier then 133. Upper back killed on catch of bar and drive overhead 

5 rounds 

20cal row 

15 box jumps

10 burpees 

5 squat cleans 143

22:32. Had to do step downs, and lighten weight to 133. 

Legs and back 

Seated strict press 3rep 

53,63,73,83x3,90x2

2x3@90%

Emom 10 

1 strict hspu 

3 strict pull ups 

9 v ups 

9/6/14 Saturday

Clean complex 

Clean-front squat-clean-front squat

167,175,185,193,201

Upper back irritated from the pulls and catch. Standing up easy. 

Low back very irritated as well.

Team wod 

200du

100burpees 

50 clean jerks 123

100cal bike 

200du 

80 hspu 

50 hang cleans 103 

Went pretty good. Rachel from resilience was my partner. 

Good du day

Burpees are burpees 

Triples on the Cj (low back)

Bike.. 220+ just hard. 

DU good

Hspu. Sucked. Could only do 4 at a time. Shoulders burned out. Kipping on the mat seems to be hard. Wish we used plates. 

Bounced hang cleans 

Seated strict press 5RM 

35,53,63,73X5 83x3

9/5/14 Friday

A) OHS 3RM 

153. Stupid. Can't jerk behind neck at all. Feel all get place. Back. Then couldn't jerk from front. Embarrassing. 

B) bench 5RM-78,85,95,100PR

103x3

2x5@90%

C) back squat day 1-

1x10@60%158

1x8@70%185

1x6@75%198

1x4@80%210

Hard. Squats felt super heavy. Weak today. 

D) 20min row :30:30

Not breathing here muscle endurance. Lows 55-2 rest :05-:15

E) front squat first day 

1x5@150

1x5@180

1x5@180

1x5@180

Same as back. Heavy. Low back painful 

F) strict mu- 5. One arm then other. 

G) strict pull up 5x5: body weight, 5,10,15,15

H) 4x6 DB rows- 50#

Blah day. Felt very weak, legs destroyed still. No energy. 

9/3/14 Wednesday

AM with Tasia.

A)Snatch heavy single- 121,131,143,154,165F.... High pull 

Good to get 143 ad 154 right now. Felt heavy off the floor. Very different then Monday. 

B)Snatch ladder 8 min. Climbing by 10

131,143,154. 

Happy with numbers. Not the best feeling snatches but good numbers for now.

C)Front squat 5 rep 

85.90.95x5 100x3

Not exactly happy with this. Haven't front squatted since before injury. Just felt really heavy. Back irritated

PM session 

D)DL wave. Not about 90% 

5.3.1

5.3.1

185.195.205

205.215.220

E)2x5-194

-just feels heavy of floor. Low back.

:30 HARD 1 min jogging on ski erg.

Done. Interesting.  Not really a breathing thing. Shoulders, triceps. Hard. 

4x14 shoulder raises 

2.5

9-2-14 Tuesday

Strict press 5RM 

53,63,73,80X5 83X4PR

Push press triple 

103,113,123,133

Amrap 10 

5 strict pull ups 

7 burpee touch 

9 back squats / no AB legs dead 

9-1-14 Monday

Hero wod 

17:37, legs and shoulders 

Snatch wave-3.2.1.3.2.2.3.2.1

100,110,116

116,121,128

121,128,131

Missed the 2nd double on 121 and 128 got on 3r attempt easy

Clean jerk triples 

121,132,145,153,167

Cleans heavy after hero wod