10/31/14 Friday

Snatch singles

Climbed to 132 and felt really good 

Then 143 missed 2 got 3rd. Dropped down, got worse

Clean jerk singles

Climed to 165. Felt like shit but made. 176 fail

Jerk from blocks behind neck work 

Back squat 2 sec pause -Climed to 274 then singled for PR at 275

1 round AFAP

10 bar over burpee 

15 thrusters (63)

20 c2b

2:08

Emom 10 

5 ohs 95

10 cal row 

5 rounds 300m row

10 cal AB

Rest 2minbtw 

10/28/29/14 Tuesday Wes

DB rows 

Seated strict press

Good mornings + leg less rope climbs 

400x10 sprints- held 1:22-1:30 pace. Fat

Wednesday 

AM

20 min rowing sprints :30:30- held 1:49-1:58 pace 

AB- :30:30 held 310-330 pace 

Cleanx3+jerk

121,132.143,164 

Missed 176x2

Front squat 3RM with 1 sec pause 

Climbed to 225 for PR

Amrap 10 

5 burpee mu

10 box jump

15 cal

-3 rounds

Amrap 10

5 power cleans 133

10 cal bike 

25 du

3+20

10/27/14 Monday

500m row x6

57-58 pace. Hard time with this today 

Muscle snatch + 2 ohs 

Climbed to 100 for a PR

Snatch 77% 3x3-128

80% 2x2-132

Didn't feel as good as last week. Made the lifts 

12 min of 

snatch balance x2 ohs - 103,113,122,133,143

5RM back squat 

Climbed to 253 for PR

258x2

Amrap 10- fuck. That. 

5 bar over burpee 

10 thrusters (83)

15 c2b

4 rounds 

Burpees like a snail

Thrusters fine but hard

C2b awful. First round ub then 5a

Couldn't breath at all

10/24/14 Friday

Muscle snatch x2 + ohs x2

- light weight working muscle snatch 

3x3 @ 125 2x2 @ 130 climbing singles -143 missed 153x2

Back squat - 1Rm 4 second pause 

Worked up to 253 failed 264x2

Clean jerk 3x3-150 2x2-155

Amrap 5

10 wall balls 

20 du 

10/22/14 Wednesday

Am 

20 min Amrap 

5 strict pull ups 

5 stone

10 cal bike 

10 ghd

20 du

6+8

Front squat 1x2 at 80%

1RM Clean 

Climbed to 210, couldn't get under 215

5 rounds - 250 row 5 burpee muscle ups 

14:17

Front squat 3RM 3 sec pause 

Climbed to 195,209x3

220x1 to go for PR 225 got for 1 then failed then failed first rep. Just didn't have enough in me to finish it 

10/20/14 Monday/Tuesday

Monday-

500m row X5

Held 1:56-200 pace 

Snatch tng 5-123

Back squat 5rm -243 PR 

5 rounds resting 1/2

10 tng Cj 

16 cal ad

10 bar over burpee

10 hspu 

10 t2b

Airdyne instead of bike, plates and Abmat hspu

3:11,3:01,3:03,3:06,3:10

Tuesday 

Power clean cluster 1.1.1 from above knee 

132.143,153

165 power then caught squats 

Snatch grip deadlift 3x3-185

10 rm push press from floor

121

Amrap 6

6 ohs (63)

6 KB swings 53

6 box jump 

6+2

10/18/14 Saturday

Back squat cycle 

1RM with 5 sec pause at bottom 

85,95,105,110,115,120

PR Back squat 120(264)

10/17/14 Friday

Snatch balance light work 

Amrap 10

10 cal AB 

10 KB swings

5 box jump over 

10 t2b 

4+3

 

Amrap 10 

150 row 

20 ub wall ball 

3 man maker (35)

35 du 

2+161

5 rounds

250 row 

25 du 

7:55

Max strict hspu-5

Emom 10- 3 hspu 

10/15/14 Wednesday

450x4- 52-57 pace 

Seated strict press 5RM

53,63,78x5,83x3

Emom 10 

10 burpees 

Dead bug work 

PM

front squat 3rm 2 sec pause 

209,215,220

Snatch work

Worked up to 131 

Jerk work 

Worked up to 163 

AB sprints :30x4

Avg 12 cal

10/14/14 Tuesday

AM 

10 min :30:30 sprints on bike

Snatch to 115x3, did 5 sets- hard pull off floor, moved feet well warming up then as tired couldn't. 

Ohs 4RM from back jerk 

100,121,131,143,153

Prob a PR deff PR jerk from back 

3 min plank work

PM

Snatch % 

65,70,75,80,85

Hit all expect 80. Caught in squat 

Clean jerk %

Worked up to 166x2

Pull off floor heavy 

Clean pulls 

10/13/14 Monday

Row 400x6 

Pace-1:58

Lower then that each time

Low 50s-56

Avg 1:35

Jerk wave 3.2.1

100,108,110

110,118,121

118,121,131

121,131,138

Snatch balance + 2 ohs

100,110,118,121,131,138

Back squat 5rm + 2@90% 

Climbed to 223, pretty easy. Didn't want to push it to much today. 

Think max ever for 5 is 230

Comp wod 

5 rounds 80%

15 cal bike 

10 floor back squats

10 bar over burpee 

10 c2b 

15 cal row 

Used AD no AB here 

Stayed lighter on back squat to practice from floor (123). Still heavy after 5rm. Not comfortable with puttin on back 

Not sure there could have been a worse combo for me- bike-squat-burpee-c2b to row. Way harder then a smooth 80%. 

10/10/14 Friday

Front squat 3RM with 3 sec pause at bottom

85,90,95

209. Stopped there for day 

AFAP 

50 c2b 

50 thrusters (65)

35 t2b 

35 thrusters (83)

20 KB clean (35)

20 thrusters (95)

5 burpee bar mu 

5 thrusters (113)

24:57

10/8/14 Wednesday

Back squat to 80%x3 sets x2

209- squats felt heavy. No bounce. Back tweak a little when un racking then ok.

Snatch grip deadliftX3

121,143,153,167,175,185

Stopped there for day.

400m runx3 just to get legs moving 

20 mu for time

3:58

6-doubles-singles

Sit though and dip got hard

100

50

80

40

60

30

20

10

22:15

10/7/14

Power clean cluster 

2.2.2

Climbed to 153, stopped there 

Weighted chin ups 

7x3

Climbed to 28#

Amrap 7 

10 ohs 

10 box jump 

10 t2b

-4+ 21

Amrap 7 

10 power cleans 

Hand stand walk 

5 bar over burpees 

-4+10

1700 AFAP- 7:01

10 min 60% 

10/6/14 Monday

Week 3848284 dealing with back. 

Bad day in general. Tried best to just get stuff done regardless. 

Snatch- light work today, worked on moving feet and just actually snatching.

Stated at 113 for 9 reps just to work feet. Felt good, awkward from not snatching at all. 

21.15.9

KB thrusters (35)

Pull ups 

..4:50. Have a really HARD time with KB stability. Placement etc. winded. 

Hatch - front/back 

Felt heavy after wod, worried about back 

Emom 10- 

:30 handstand hold 

10 cal on bike. 

7 TGU each side-26