2/28/15 Saturday

Tried to back squat light. Even at 100lbs could feel it pull on way up 

Strict hspu/ suitcase lunges 

10/20

8/18

6/16

4/14

2/12

1/10

6:37

10.8.6.4.2 cal bike

30ft handstand walk 

6:19

2/27/15 Friday

Opens 15.1 

Amrap 9 

15 t2b

10 DL 

5 snatchs (75)

Amrap 6

Max Cj 

6+9 187

2/26/15 Wednesday

AM

Emom 5 muscle ups. Low

Volume 

5.4.3.3.3

Ski erg 200mX5

PM

3 rounds 70%

300m row 

30 ub du 

10 KB cleans 

30ft kb lunge

15 t2b

30 du 

10 snatches (65)

300m row 

6:17- messed up 3x on du

6:08

6:12

A lot of breathing and shoulders 

Adjusted back today. Better hip movement overall, air squats ok. Didn't do any front squats today. Hoping to be ok for Friday 

2/24/15 Tuesday

Power clean, push press, hang power clean, push jerk 

Superset Suitcase lunges 35#

73. PR push press 

4 rounds resting 4:30

:20 thrusters (63,73,83,93)

:25 box jumps 

:30 bike

33,31,30,29

Did thrusters today. Was OK when I went down and kept hips loose. Drive up wasn't bad at light weights. As it got heavier was a little irritated 

Emom 7 

Max hspu 

6.5.6.5.5.3.5

 

2/23/15 Monday

Week 3 of no squatting 

AM

 Emom 12 

2x power cleans 2x push jerk 

70% did 133. Felt good 

12 min on rower :30:30

PM

Amrap 10 

3 power snatchs (103)

6 bar over burpees 

9 c2b 

12 cal row 

3+26. Didn't do oh squats. Tried warming up but hip still killed on way out of squat. : (

Still very hard breathing wise.not sure if it's Bc I have a cold or was just wod 

Accessory work and mobility. 

2/18/15 Wednesday

AM

10x500m row 

Slowest was 1:59, fastest 1:54 all the rest maintained 1:57. Something for each 

Happy with this for today 

PM

90% bench press-max repsx4 

8,7,7,7 90#

Rest :30

Max mu 

4,5,5,5,

Bench is not a strong suite for me. And had hard time with mu today. Felt a bit heah and awkward pulling through 

Amrap 10 map training 

5 strict hspu 

10 KB power cleans (35)

15 cal row 

4 rounds plus 2

Rest 4

Amrap 10 

10 KB lunges (53)

10 t2b

20 du 

7 rounds plus 2

Mobility and dead bugs 

2/17/15 Tuesday

A. Snatch grip deficit deadlift X2

Climbed to 100k 

B. 10 min stupid AB test. 

101 cal. Finally. Asshole bike. 

C. 10x3 weighted strict pull ups 

Last set ending at 27.5#

D. DB rows 4x6 with twist 

E. Heavy yoke 30ftx5 

Worked up to 80k+yoke 

F. Reverse hyper 3x15 

2/16/15 Monday

Still can't squat. 

2k row- easy pace 

Mobility 

Wod- 

30 bar over burpee 

30 snatches (93)

30 bar over burpees 

30 clean jerk (93)

30 bar over burpee 

-15:51

Ok time. Would change snatches if I could. Could not do them smoothly

Or effiecntly. Wanted sets of 5 had to do singles. Burpees are slow for me. Cj easier but back started to spasm. 

Recovery work 4 rounds 

15 banded scap squeeze 

8 DB rows 

Weighted sit ups

Tried some split squats to get legs in rnds. Was OK on hip not great. 

Want my hip to be better 

2/14/15 Saturday

Power clean power jerk 

Climbed to 178. Tired from this week. 

Cleaned 185 missed the jerk 

Teams of 2 

5 min AB max cal

92 with Shannon 

Teams of 2 

2500 row switch 250

250 du 

2500 row switch 250

With Maddie 22:02

Rows first set avg 1:45:1:49

Second 1:49-1:50

Very last one 1:30 to finish 

Handstand walks. 30" multiple

Times 

2/13/15 Friday

Still. SO. sore. Think I'm dying. 

Fuck. 

AM

500m row x4 80%

Maintained 2-2:03 pace. 

 

Snatch pulls off stairs 

Worked tech. Climbed to 165... Got ugly dropped back down. 

10 rounds 

7 cal AB 

1 legless rope climb 

14:25. Well. Legless didn't go as planned or as well as in the past. Could only to the fast grab half way, then had to kip then use

My legs.... Blaming it on Wednesday wod still. 

PM

AMRAP 10

60 bar over burpee 

20 power jerk (108)

10 mu 

84 reps. (4 mu) 

Legs and shoulders on burpees. Didn't go AFAP on the power jerk Bc i wanted to get the right positions, guess that killed the point of wod. Mu SO hard after. 

Emom 10- mu 

Maintained 3-4 each time 

Push pressx2 push jerk split jerk 

Climbed to 65k, which is probably a PR double in itself. 

Feel like death from this week. Still resting hip impingement. 

2/11/15 Wednesday

AM

Deadlift 3rm tng 

125k 

3x7 at 65%- 80 

PM

100 c2b sets of 10-9:25

80 push ups 

60 t2b 

40 lunges (93)

22:36

DB rows + scap work 

2/10/15 Tuesday

Dealing with hip issue 

A. Snatch 7Rm

50k last one pretty low 

B) from blocks at knee power cleanx3 split jerk X1

80k 

C. Snatch pulls from knee 

75k 

D. 4 rounds resting 4min btw 

10 cal bike 

15 Russian swings (53)

30 du 

1:23,1:20,1:21,1:19

Legs 

14 min on bike no arms 

20 hard 40 easy 

Was pretty heavy on scale today... 

2/9/15 Sunday

Clean squat jerk 

Climbed to 185 missed 190x3

5 rounds 

5 power cleans (123)

10 bar over burpees 

5:32

Emom

:35 bike no hands 

Max strict hspu 

8/7/6/5/4/4/6/5

Handstand walks 

2/7/15 Saturday's

A. 5 bar lateral burpees 20 double unders 1 hang snatch 1 tng snatch 

100,110,121,132,138

143 for the hang missed the tng 

Tried another round fail again 

B) AFAP 

20 hspu 

30 bar lat burpee

49 front squats (93)

4:35

Hspu were tough today. Unbroken but had to use mat and always do worse on that. Lost balance, had to slow down. 

20.10.10 on squats 

C. AFAP 

50 Russian swings (53)

500m row 

40 KB lunges 

40 box jump 

300m row 

30 KB STO switch every 5

20 cal bike 

20 KB power cleans 

100 du

10 burpee mu 

23:15

STO very hard. Couldn't hold weight privately and had to rest on shoulders as well as use other hand to support. 53 just to heavy. 

Knees, hips and back hurt today.

2/6/15 Friday

Up at 4am today to cover classes, then back at night for normal classes. 

Feel like death. 

A) Amrap 7 

13.4

3 Cj 

3 t2b

6

6

9

9....etc

94 reps. Finished 15round plus 4 into 18.

Did better then opens that year and better then j thought I would today. Can speed up on barbell felt heavy and slow today 

Back squat 3x3 at 90%

108k. Done. REALLY heavy today. Hip and back hurt. 

3 rounds 

15 barbell good morning

15 banded scap squeeze 

30" waiters carry 

20 weighted sit ups 

2/4/15 Wednesday

AM

A) high hang squat clean-push jerk-split Jerk 

worked up to 187. Pretty sure that's a push jerk PR. 

B) Front squat 3rm with 3sec pause

At bottom 

220

C. 7x30 sec bike sprints 

PM

A) 10 hang squat cleans (93)

30 c2b

10 hang squat (108)

30 c2b

10 hang squat (123)

30 c2b

10:23, not to happy with this. Couldn't get a good rhythm on the butterfly today. Bounced unbroken on squat cleans 

B) DB rows 40# 4x6

C) 40# sit ups 4x15

2/3/15 Tuesday

Clean pull, below knee clean pull, high clean pullx3 at 220

3 rounds 

15 kb swings 

Max mu

4,6,4

Have a hard time being rushed with mu. Shows in workouts like this 

Amrap 10 

10 cal

12 hpc 

30 du 

4+38

Amrap 5

5 DL 

5 ring dip 

30ft oh lunge 44#kb 

3+5

Not great wods for me

Over all. 

2/2/15 Monday

Emom 10 

Snatch tng triple 

Focused more technique 

100x3 rounds, 110x3rounds,118x3 rounds 121x1 round. All tng 3, last were squat 

Back squat 3rm for day 

240,253,264

Believe 264 is a PR triple 

4 sets max HSPU rest 1:30 btw 

31PR, 15,12,14

Amrap 3 burpees 

50

Amrap 6 clean jerk 

143,163,178 power clean push/squat  jerk

Amrap 9

10 thrusters 

10 t2b

10 box 

5+20