1/30/15 Friday

Snatch wave 3.2.1 starting around 65%and no higher then 90%

78,85,100

85,100,110

100,110,118

110,118,121

AFAP 

15-10-5

Mu

Squat cleans 108

11:13 mu pretty bad today. 

80%

800m row 

40 ghd

800m

Did bike instead Bc biceps hurt still from Wednesday. 3:30 on the bike

9:30 total 

1/28/15 Wednesday

Snatch work 

Climbed to 143 missed 150x4

Moved hands in. Off ground feels lighter, strange pull 

Clean squat jerk 

Climbed to 165 missed 178x4

Did squat jerks from rack

Climbed to 201. Missed 3x

Went up easy felt good just a little out front or couldn't hold on way up. 

Frustrating. Been working for that for over year 

Push press 3x5 90% 121. Had no arms after lifting 

Back squat heavy single 

Climbed to 275 pretty easy. Took big jump to 286 couldn't get. 

8x10 c2b 7:07 all butterfly 

Wod- 3x Amrap 3

15 burpees 

15 cal bike 

Max heavy wall ball

7,10,10

Back ext 3x15 15#

1/26/15 Monday

Snatch- singles 

Climbed to 133 felt ok, not great 

Missed 143x3

Power clean squat jerk- Climed

To 153, easy was more of push jerk when got heavier. 

Let bad lifting get in my head for rest of day. 

Front squat 5x3@75%

Done. Went good but felt heavy for 75%

Wod:

25 thrusters -63

25 bar over burpee 

Rest 1

25 thrusters 73

25 burpees 

Rest 1

25 thrusters 83

25 burpees 

2:24

3:25

4:14

Could push through thrusters but burpees killed legs. 

DB row 4x8 used 30#

3 rounds 

20 hollow rocks 

20 back ext 

Rest 2min btw 

Lots of Mobility for hip knee 

1/23/14 Friday

Strict press 5x3 starting at 70%

78

84

88

92x2

88

Push press 5x5 starting at 75%

109

121

128

132

136x4

Push jerk 5x7 starting at 75%

121

128

132

136

138x6

10min on bike :30:30

Wod- Amrap 20 

20 squat cleans (93)

20 c2b 

15 cal bike 

3+19

1/21/15 Wednesday

AM

hip squat cleanX3 

178 very easy 

187x2

191x2

Think doing triples all way up was mistake by time got heavy hard time pulling. 

10 min assault bike 

95 cal 

PM

A) 7 rounds 

10 deadlifts 123

15 wall balls

Unbroken 8:43

Back spasm 

B) strict HSPU eomom

11,8,9,7,8,7,8,7,6,5

11 was pr 

1/20/15 Tuesday

Snatch work 

Climbed doubles to singles 

100,115,121,132.143,150 no misses 

155 failx4

Working up non felt really light but made them. 

Squat jerk work 

100,115,121,132,143,150fx3

Just tired. Clean was heavy, lazy arms. 

Back squat heavy single

Climed to 240, wasn't heavy but knee and hip hurt pretty bad So stopped

Wod 

10 rounds 

3 clean jerks 133

1 legless rope climb

10:57

Made it all way to top for rope climbs. Pretty easy today, think I figured out how to do them. Cj fast 

Afap 

750row

30 snatchs 63

750 row 

9:10

Reverse hyper 4x10

1/19/15 Monday

Day after weightlifting meet 

Did 1 PM session today 

A) 10.8.6.4.2 

Front squats 153

Mu 

10:23

Unbroken front squats 

6.4,4.2.2,3.1.1.1,2.2,2

Mu slowed me down. 

b) Emom 24 burpee row 

Can't make 24 min. Improved this week. Made it 12 FULL rounds. Legs and breathing. Feel like i can make 10 constantly but last 5 kill me. 

C) seated DB flys 

Did some barbell good mornings 

Lots of mobility in quads to ease up on knee. All burpees irritate it. 

1/18/15 Sunday

Weight lifting meet 

Snatch-55,60,64

Clean squat jerk- 80,82,85

1/17/15 Saturday

Judged the frosty flourisher all day

Lifted light after to prep for tomorrow's meet. 

Didn't feel that great lifting. 

1/16/15 Friday

Slept in today. 

PM session 1pm 

Snatch preparation for Sunday's meet 

Climbed to 143. Felt ok. Not fantastic but only one miss at 132 behind me. Hit it and went up.

Clean and squat jerk climbed to 143 just for movement 

Back still pretty tight from deadlift wod Wednesday 

Wod

Chipper AFAP 

10 ohs (103)

10 box jump overs

10 thrusters (93)

10 power cleans (133)

10 t2b

10 burpee mu

10 t2b

10 power clean 

10 thruster 

10 box jump over 

10 ohs 

9:34

Felt good. Back tight,little winded but best feeling wod in a few weeks for me. 

1/14/15 Wednesday

AM

10:00am 

:35 sec AB sprints X6 rest 1:30

800m row 90%

Rest 2 min 

2 min AB

Rest 2 min 

800m row 

Maintained 2/2:05 pace 

PM

1:00

12 min clock 

5.4.3.2.1

Deadlifts 253

Mu 

Right into Amrap remaining time 

5 wall ball (20,10ft)

5 c2b

7:51- 92% of 1rm. Did 5 unbroken. 3.1, then singles through. Very hard to stand up

4+9

20 min on AB just legs 

:30:30 hard easy 

122

Scap work and mobilize 

1/13/15 Tuesday

AM

snatch singles 

100,115,121,132,

138 failed X5 

1 make. 

Snatch sucked. 

Clean squat jerk singles 

100,115,221,132,143,153

Stopped there 

Felt like shit lifting today. 

PM

HIGH BLOCKS 

Power snatch above knee 77%X2

103

3x1 climbing singles 

103,115,121,130squat

Above the knee 

Cleanx2 push press split jerkx2

121,132,143,153Fx3 on push press 

5 rounds resting 5 min in btw 

500m row 

15 t2b

8 cal AB

15 snatch 

18 ohs 

Unbroken t2b

14 snatch

1 then ub OHS 

5:20

5:45

5:29

5:42

5:42

Reverse hyper 

3x20@70lbs 

1/7/15 Wednesday

Clean high blocks above knee 3rm 

80,85,90

95x1 

Workout 

A) 15 mu 

31 squat cleans (63)

410 row 

7:32

5 mu then doubles 

B) AFAP

15-12-9

Power cleans 

Ring dips 

9:25

Unbroken power cleans 

Dips... Set of 5 to start then pretty much singles 

C) 36 bar over burpees 

2:36

1/5/15 Monday

Still sick. About 5 hours sleep 

Am

Emom 16

12 cal row 

15 burpees over tower

9 rounds complete.

Finished 16 min with some off. Couldn't get all done working min. 

Pm 

Snatch balance

Stayed at 115 for triples. Knees hurt doing this but 115 wasn't feeling very light so worked sets here 

Snatch pull triples 

Climbed to 100% for triple. 

Could feel in back, still bumping out front to much. 

Back squat 4x3 at 80%

Felt really really heavy. 

Wod

10 pbar hspu 

30 cal on bike

20 deficit hspu -2 45"s

30 cal 

30 deficit hspu - 1 45

15:15

Did 30 cal Bc bike here is not equivalent to assault bike. Hspu.... Shoulders are hurt not the regular dull dead feel. Hurt. Pbar had to stack plates and Abmat in order to do them. Sure hight is major factor but also think I'm scared to be upside and high like that. Deficit plates hard to. 

Pbar- 8-2

Deficit - sets of 5 then 2

Deficit 1- 3-5 then 2

A lot harder then I expected