12/30/14 Tuesday's

Clean pull 100k 3x3

2 with no belt last one belt 

Push jerk split jerkx2

60kx4

65x3

Felt ok. Focused on driving knees out and keeping elbows down Chest up, push jerks felt good splits ok. Still feels so heavy over head, not necessarily getting it there but even when there

Knees ok on this, little tweaks when catching on chest 

Amrap 12 

5 tng power cleans 123

30ft hs walk

30 du

30ft lunges 

5 box jump step down 

4 rounds. Hand stand walks slowed me down.. Knees ok during. Angry now.

Emom 12

12 cal row

15 burpees over row 

Started off ok. 4 min in pushing limit for burpees, then couldn't finish them wishing minute so turned into an Amrap basically. 

Without jumping over rower think I can get the 15 in each minute but over just little out of reach 

10 min in steam room.  

12/27/14 Saturday

Snatch- climbed to 143, missed it a few times then just ripped off floor and made.  Failed 150 couple times 

Clean- Climed singles to 225. Missed getting under 2x then on 3rd caught but couldn't stand up. 

Frustrated with my lifting. Feel like everything is gone. Pulls gone. Want to be so much better. 

Workout with Danielle 

100 wall balls

100 c2b

50 power cleans 

100 cal row

50 hspu

100 cal bike 

100 wall balls 

Went pretty well. Knee was ok. Hurt little on power cleans. Landing in that loaded position. Wall balls fine. Took us almost 35 min, think c2b slowed us down. Did butterfly hit face today.. 

Snatch pulls 

Clean pulls 

12/22/14 Monday

Squat clean thruster + push jerk 

103,113,123,133,143. Thruster is what held me back, drive up and lock out, knees still hurt bad when dipping for push jerk 

Mu 3 max sets 

7.5.6

Kip off, Kipping sideways and pulling through sideways 

500m row repeats 

3x20 ghd sit ups 

3x15 back ext 

Basketball later... Sick still. 

12/20/14 Saturday

Front squat 10rm at 90%

Did warm up sets to 195 sets of 5-6 then attempted 95, bounced a little to much and lost upper back. Got 8 reps 

3 rounds rest 4 

20 or max set t2b 

15 burpee " touches"

10 cal bike 

2:06 (20t2b)

2:10 (15)

2:14 ( 20)

WOD with tasia 

50 strict hspu 

100 c2b

25 strict hspu 

50 c2b

400m sled drag 180#

33:00

Did set of 10 on first set of hspu then mostly triples doubles and some singles 

C2b did set of butterfly 15 then several sets of 10-5 the had to reg kip 

12/18/14 Friday

Snatch triple from hip

100,115,121

 

Every 2 min x5 Snatch balance + 2 ohs 

Climed to 132, failed 143x2

Did workout at 121

500m row x4 @80%

Avg 2-205 pace 

Snatch cluster

Disaster. Max was 121x2 then stopped cluster and worked just snatching 

115,121 for singles 

0-5 min time caps 

Rest 5 min btw 

Diane-4:38PR

Fran-4:18PR

2k row-8:53

12/16/14

Snatch grip deadlift build to heavy 5

121,132,143,152,165

Snatch pull from high blocks 

5x5

121,133,143,152,165

500m row 

Rest 2

40 c2b

Rest 1

30 heavy wall ball

Rest :30

20 burpee box jump

10 MU

15:17

1:53 500m row 90%

10 butterfly c2b 

Sucked wall balls.. Was just hard to catch coming back down

4.2.2.2 MU 

Practice more butterfly c2b, coming along 

12/12/14 Friday

Snatch :90 sec climbing in weight 

Climed to 70 

Weights before that were a little messy but as it got heavier it was better. Miss 1 at 65 but got after. After 70 went 72 caught but bounced and dropped to went 75... Missx2 didn't extend and but was a little high to start. All felt pretty heavy. 

Emom 8- power clean push jerkx2

121, push jerk. Still can't really punch out like I'd like to

Ohs 3-5 rm-...not good here. Climed to 133... And it was awful. Jerk was all over place ohs killed wrists. Just stopped before I hurt myself 

Workout-AFAP 

100du

10 MU

10 thrusters (123)

1k row 

10 thrusters 

10 MU

100 du

-15:58

Few mess ups on du

5/3/2

5/3/2

4:21 

3/3/2/2

3/3/2/2

A lot of mess ups.. 

12/10/14 Wednesday

Amrap 8

5 power snatch (83)

6 bar over burpee 

7 front squats 

5+5. Legs and breathing 

Amrap 6

4 thrusters 

6 c2b

8 box jump sd 

4+10. Same, legs breathing 

Amrap 4

5 kb squat cleans 

20 du

5+3, thought this would be my worst, felt the best. 

Emom 6 bench press 100#

Tricep work - dips, holds. Pbars, rings 

12/9/14 Tuesday

Hewitt 

A) clean pull - pause 2sec off floor, just above knee, pull

220

B) push press 20RM

100. 15 tng then singles. Left arm slow to lock out 

D) 10x:90 body weight strict pull up 3-5 reps 

E) 10 rnds- 2min hard row 1 min easy bike

2:02-2:09 pace on rower 4k+ meters.

Pull just got really hard. Breathing fine. 

12/8/14 Monday

AM) 

Power snatch. Ohs. Hang power. Ohs. Tng squat. Ohs 

115, 123 but hang squat not power 

Back squat emom-8 

253. Heavy. But good 

Bike sprints :45 rest 1:15

PM

 A) 20 ohs (93)

10 burpee MU 

20 hang power clean (133)

10 burpee MU 

10 Cj (133)

15:18

Unbroken ohs

Burpee MU slowed me down... Not really wind but muscle. Can feel barley locking out at top of dip. No failures. Rest maybe to long but didn't want to fail. 

Hang cleans 10-5-5

Cj singles 

Not impressed with myself 

Emom 10- 

3 strict hspu

10-15 max strict-30

DB rows -4x7 reps 45

Plate Tricep ext 4x10-25

Plate front/lateral raise 4x10 -5

Barbell lunge good mornings 55

First time doing these. Stayed light but didn't really see how would be effective. Good morning and knee was in chest almost immediately. 

Mask row at 2:25 pace 

Went for 10 min. Couldn't hold pace. Could For a bit but then couldn't control breathing, have to slow down. Then go back to

Pace. Really hard time breathing in the mask. 

12/6/14 Saturday

Back squat 1rm

282PR 

285PR

5 rounds

500m row 

1/4 mile bike 

30ft handstand walk 

Ok. Rows hardest part. Handstand got better each round 

10x3

Body weight chest to bar 

Snatch deficit pulls 3x3

143,153,165

12/5/14 Friday

Clean ladder 

49x5

60x4

75x3

83x2

93x1

One fail at 93. 

2:48

Clean jerk 150x6

Jerk still feels awful. Heavy. Like I can't punch out or stay tall

Clean pull 103# 4x2

First one felt good every time. Heavy

Bike sprints :15 rest 2:30

Rested 2.. Was a lot of rest 

"Gwen"

15.12.9 

Clean and push jerk 

103. Went ok. No mistakes or dropping. 8 tng fast then had to slow down and stop on shoulders. Jerks got tough 

17:02

Waiters carry 60"x8 -18

Weighted ghd sit ups 2x25-15

Crossover symmetry 

12/3/14 Wednesday

AM

 A) Front squat 5x5 75%

185, honestly felt heavy today. Si hurt

B) row repeats 560

2:11,2:10,2:10,2:12,2:12

1:56-1:58 split times. 

Hard. Legs dead

PM

A) Amrap 10 

8 ohs

12 t2r

30 du

Rest 4

Amrap 10 

10 goblet squats 

10 c2b

10 kb snatch 

1) 5+18

2) 5

Bodybuilding

Triple shoulder back and lats

12/2/14 Tuesday

Late start due to dentist appt.

Hard day emotionally. Impacted working out today. 

Shoulders/over head motion also very tired. Maybe from all burpees yesterday?

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus

Stacked plates for this. Stayed at 121,132 for reps here. Push press was limiting factor on weight. 

Felt ok. Push press felt weak. 

Cleans fine

Jerk. Ok. Feet still crossing

B. Push Press 10RM + 1x10@90%

115,121. 121 seems to be my 10RM for a long time now. Made sure to use legs but still challenging for shoulders and triceps. 

C1. Triple Bounding - height measurement ; rest none 

C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 

Only had wallballs. Used the 20#

Bounding-worked up to 24" box with 2 45"s and PVC 

Bounding is fun... Pain in ass when alone and have to set up.

D.

10 russian KB swings (heavy as possible)

15 tng box jumps (24/20)

20 cal AB

rest 5 minutes x 4

Only had rower.

Legs and breathing here 

Box jumps still wobbly 

2:12-slow box jumps

2:02

2:02

1:58

E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps 

10@18 10@26

26 hard especially on left side where hurt thoracic.

Then had about 30min. 

4x20 weight d sit ups-26

Barbell rows 5x5-unsure Iv ever really done  these. 53,63,78,88,100

Didn't have time for snatch or press since they were added in last minute. 

Shoulders tired and wasn't mentally ready to snatch today. 

12/1/14 Monday

AM

Emom 16- 

Odd-12 cal

Even-12 burpee over rower

40 sec avg for row. Burpees slower then last week. Barley any rest. Could control breathing enough to slow it down but quads just dead. 

Snatch balance X2+OHSX2

Had about 15 min 

103,113,123,133

Afternoon

Back squat 3x3 at 232.

Hard

AFAP 

120ft front rack lunge -123 

30 strict pull ups 

-5:35

Strict pull ups 5-doubles - singles. Got really hard 

DB rows 

Plate Tricep extension

Banded Tricep pull down 

Lsit holds

Dips on pbars 

Pm

20power cleans (113)

10 bar facing burpees 

15 squat cleans (143)

15 bar facing burpees 

10 deadlifts 

20 bar facing burpees 

9:10. Burpees slowed me down. Did 11 tng cleans then doubles. 

Squat clean fast singles