Friday, November 28, 2014

11/28/14 Friday

Rough day overall. 
Mood. Body. 

AM

Snatch 5rm-115,122x3..4 attemps 
Arms, pull, leg. Slow.

5x5 back squat 
209,215,220,230,242
Just heavy today. Lots of pressure on low back 

WOD- 3 rounds 
500m row
10 bw hang power cleans 
20 box jumps 
11:15 used 132. Unsure what weight is right now. Kilo plates. Row slowed me down. Breathing heavy and legs tired. Have to figure out why I keep falling forward on box jumps. Maybe jumping to far.


AFTERNOON

CG OH WALKING LUNGE- 103, hard, over head stability and shoulder endurance 
Jerk drive-242 3x5, good, easy on legs hard to upper body 
Emom 18- odd 18# pull ups -3
Even- strict hspu-3

PM

Suitcase split lunge-3x10-56
Emom-10 -1 power clean+ split jerk- 121
Having hard time pressing up while
Bar is overhead. Body seems to be relaxed. 
Emom-10- snatch balance +ohs-stayed lighter then planned on these, wanted to really get punch out and stability. 
Tabata hollow rocks 
Tabata - reverse hollow 

Wednesday, November 26, 2014

11/27/14 Wednesday

AM
A) 1k row 
25 burpees
100 du
25 burpees
1k row 
80% 15:10

B) snatch balance X3
100,110,115,121

C) Emom 10- 2 strict hspu 
Good

AFTERNOON

A) OHS 5RM 4.3.1
Very very hard.
100,105,110,115,121

B) 150 wall balls 
100 pull ups 
50 ghd 
25 hspu 
23:37
Maybe break a little to long..20 then sets of 10 on wall balls 
10s to 50 then 5s on pull ups 
Think ghd and extending all way really slowed me down 
Felt ok though. Breathing heavy but could control it after wall balls. Shoulders. Done. 

C) dead bugs 
D) plank holds 

PM

A) push press 5rn TNG 
100,105,115,121 stopped there, was arching back stepping around. Shoulders dead
B)5x10 Tricep extension
C) 5x10 weight sit ups 
D) tabata hollow rocks 

Dead.






Tuesday, November 25, 2014

11/25/14 Tuesday

AM
Snatch balance+ ohs 
133, missed 143 barley. With time limits moved on. 

Power snatch Emom 14 starting at 70%
93,103,113,123. 133 but kept full snatching

Every 90 seconds climbing in weight 
Power clean push jerk split jerk 
123,133,143,153, missed push jerk 163 Bc of time moved on. 

Back rack split squat 7 repsX5
First time ever doing these so climbed only to 103 

Clean grip deadlift pause below knee+ Clean pullX5
220,230,230,230,230

AFTERNOON

530m row X 6
1:59
2:05
2:07
2:05
2:07
2:08
First one was a little fast. 3-200 hardest. Breathing was heavy was could maintain. It was legs and pull that went.

Amrap 3
Burpee box jump over 
31

PM

Weighted chin ups 10x3
No belt so.. Holding btw feet
18,20,25,30,35,40,44x2,40,40,40

Eccentric dip holds- X15
Used pbars

Waiters carry 50ftX5 each side 
Tried 26, couldn't hold it
Used 18. .... Didn't think of a 20lb DB until right now.. 

Split jerk holds at 133 X:15X5
Ok. Tried to adjust if things felt off

Hand stand holds- tabata 
Wrists hurt with fingers facing wall. A lot 





Monday, November 24, 2014

11/24/15 Monday

AM
Emom 14 
12 cal row - avg 30sec
10 burpee over rower 24 sec 
Ew

Bench press 3rep 
113x3,118x2

PM

Back squat 3rm + 2x3@90%
233,343,253,258

Snatch balance- failed couple times at 83 pounds... Stayed light at 103 and worked technique 

Amrap 10
9kb squat cleans 
6 hollow rock
3 MU
5+2
Kb squat cleans suck. Hard to get back on in middle of WOD when tried and breathing. Mu ok.. Not perfect. 

15 min row 
:30:30
At 1:49-1:53 pace 

Friday, November 21, 2014

11/21/14 Friday

Emom 10 
3 tng squat clean thruster 
-110

Landmine barbell press- 5k 

3 rounds resting 5 in btw 
10 tng power cleans
15 burpees 
20 t2b
50 du 
2:48
3:02
3:15
T2b very hard. Stomach and hips on fire 
132 power cleans 

Reveries hyper work 
3x10 before wod
3x10 after WOD 
50k

Wednesday, November 19, 2014

11/19/14 Wednesday

Front squat 1Rm with 1 sec pause 
Same as last weeks double 114k 
Didn't have much today, didn't eat, rough morning

Snatch deficit pulls 105%
165

60min on bike 
330 cal 

Tuesday, November 18, 2014

11/18/14 Tuesday

Power clean push jerk at 75% 5x1
145

Clean pull at 105% 5x2
230

Wod
400m row 
12 bear complex 63
400m row 
9 bear 93
400m row 
6 bear 115
15:14


Jerk work 5x2. Stayed light 121. Still can't control legs 

3x5 Jerk drive-230

10min assault bike 
99 cal, goal was 90

DB rows-35

11/17:14

Ecc wod

Amrap 20
50 wall balls
50 du
40 box jump 
40 t2b
30 c2b
30bar over burpee 
20 cleans
20 STO
10 snatch
10 MU
292 reps. 2 mu

Ohs 4 rm 4x3x
123

Back squat 3x3 at 90% of 3rm last week
215

Tricep work.
Single srm DB press
DB rows 

Wednesday, November 12, 2014

11/12/14 Wednesday

AM
1000m row x5
Held 2:03-2:05 avg Pace 
4:08,4:07,4:09,4:13,4:05

20 TGU 18#

Pm

Front squat with 1 sec pause 
220,230,242,250(ties 1 rep pr)
3x3 drop set 85%

A) Amrap 10 
18 du
12 ghd
6 hang power cleans (123)
6+30 
B) Amrap 10 
3 man makers
9 no push burpee box jump over
-5 rounds
10 min recovery on bike with mask

Tuesday, November 11, 2014

11/10/14 Monday Tuesday

Monday

Clean complex- squat clean. Hang squat clean. Squat clean. Hang squat clean.
Climbed to 183,190.
Failed 193 on last hang clean. Rushed. Didn't pull back or open. 

Back squat 3rm-climbed to 243x3 for day.... Annoyed Bc I got is for 5 3 weeks ago. Back just tired having hard time with back squats now. 

Amrap 18
5 Burpee mu
10 kb squat cleans
30" hs walk
30" back rack lunge (123)
- sucked. 3 rounds plus 9
All weakness movements for me 

Tuesday 

Jerk work on blocks 

Power clean 1rm
- Climed to 185 for today. Didn't feel to fear. Was hitting on leg low. Pulls felt off

Amraps 8
At 90% of 2rm pc today
165- 31+2 squat cleans 

5 rm seated strict press 
-83 

Tabata hollow rocks 

Wednesday, November 5, 2014

11/5/14 Wednesday

Squat clean 
Thruster
X2 jerk 
-71 (156)

Behind neck snatch grip push pressx3
65(143) 153x2 just scared to bring it down 

10 rounds of Cindy 
11:35. Stupid push-ups 

Amrap 6 
3 snatches (108)
6 burpee box jump 
18 du 
-3+9
10 min on AB- 80
5 Cj 
10 t2b 
20 du
-4

Front squat 1RM with 3 sec pause 
110(242) pretty easy. Harder to I rack bar then stand. Tried 113, couldn't get, current 1rm with bounce 

C2b butterfly work... 3-5

Monday, November 3, 2014

11/3/14 Monday

Bad day overall. Went in hoping to PR my 3 rep back squat. Wod looked like a good one for me... All went backwards. 

Climbed only to 253 for triple back squats. barley got that today.

Wod-
1k row 
3 rounds
10 front squats (123)
8 hang cleans 
6 STO
Then 10 muscle ups 
14:29
Struggled more then I thought I would. Planed going unbroken first round, and then stringing jerks into front squat. No. Hard time.
Mu wanted big set, had to do doubles. 

Jerk work with barbell. Behind neck and regular 

Dead bugs and plan holds