4/21/15 Tuesday

Hang power snatch -tng power snatch 

100,110,121

132 hang squat

Back squat 4rm

110(240) for day. Max Iv ever done is 115 so happy with that. Hip hurt a bit, left leg falls in. 

Warm up to 70% then in 7 min climb to heavy single 

Climbed to 85. Missed a few and hit them along they way. Cleans felt heavy on legs and back and jerk was just lazy and dumb 

Rest 3

Amrap 10 

4 mu

7 thrusters (93)

9 box jump over (24)

5 rounds 

Mu unbroken

Thrusters hurt a little 

Rest 5

10 min :30:30

4/19/15 Sunday

Team wod am 

100du each

100hspu

50 fr axel lunge (100)

50 STO 

50 lunge 

100 du

15:04 partners with Stephen. Was in lead until the STO. Still did pretty well. Felt ok on everything. STO prob hardest 

Pm

Back squat to heavy single

Only got to 115(253) failed 120, hip was ok could tolerate it but feet super narrow so hard to keep upright when weight heavy

Bottoms up front squat

First time doing these. Doubles 

Climbed to 95 (209)

45 min row. 

Hated every second of it. 

Hip,back, and biceps hurt 

97something meters 

5/17/15 Friday

Snatch complex 

Hang snatch.2ohs.tng squat snatch 

Climbed to 115, first time squat snatching in months. Felt awaked and painful on the hip. 

Went to singles to see -got to 121 

Hurt hip 

Clean speed ladder 

1st: 185/123-205/133-215/138-225/143-235/148

*20 double unders before each clean

rest 5 min

2nd: 225/143-235/148-245/153-255/158-265/163

*5 bar lateral burpees before each lift

rest 5 min

3rd: 255/158-265/163-275/168-285/173-295/178

*20 double unders before each clean

rest 5

4th: 275/173-285/183-295/193-305/203-315/213

*5 bar lateral burpees before each clean

Made is through the ladder all the way. No trips on du and burpees fine. Failed twice. 193 just out front did again and got and 213 failed first then got 2nd time. Happy with that since I haven't been cleaning in months. Bar felt heavy off ground and standing. Hesitant to drive up fast Bc of hip. Ok during hurts now. 

5 rounds

7hang cleans 123

5 STO

30ft handstand walk 

100ft sled push 

17:20. All of is sucked. STO couldn't go unbroken every round. Handstand walks kept getting stuck in place. Sleds sucked 

4/15/15 Wednesday

KA. Power Clean + Push Jerk + Split Jerk: 7 x 1 @ 70%

Used 138

B. Front SqT – build to tough single 

Did these today just to see if I could get weight on hip. Didn't use band and kept feet fairly close which is more on the back. Heavier it got moved feet out a little to mimic clean. Hurt. But 1 rep can push through. Feel that leg lacks power 

Climbed to 242 for single 

:30:30 for 20 min on rower 

PM

clean jerk heavy single 

Did the squat cleans just to see if I could. Hurt but could push through. Cleans were so hard to catch and stand from not doing in so long.

Climbed to 185 tried 200x2 missed the jerk still.. 

Amrap 10 

7c2b 

9ohs

11 cal bike

Rest 4

Amrap 10

4 mu

8kb swings

16 pistols 

Did pistols. REALLY slow on left leg. Legs burning 

4/12/15 Sunday

AM

3rm OHS from floor 

165. Hurt hip little to stand up 

Amrap 7 with Shannon- burpee mu

14 rounds plus 1

5 min AB-51 cal. Half of my 10 min so happy with that..

PM

3 rounds with Shannon

5 legless rope climbs 

100m run

5 legless 

100m

15 hang squat clean (133)

100du

Time cap 25min. 

Made it to last round all way through to DU, got 7.

Banded hip for these, was ok Bc still fairly light but could feel it on way up. Legless climbs were hard but happy could get above 15 each time, only using big kip at very end 

Handstand walk practice 

4x30ft unbroken and first attempt 

3- half way. 

4/11/15 Saturday

Clean complex 

3 tng power cleans 

2 STO 

Worked up to 80k 

Split jerk climbing to 1rm from rack 

Worked up to 91k. PR finally hitting 200 after 2 years. 

Pull up complex 

Pull ups -chest 2bar -bar muscle up

Got to 7.6.5

Bike sprints 1 min then recovery 5 min with mask.

Awful. Want to throw up when putting make on. Always struggle with it and panic 

Team wod with JP 

50 cal row -each 

50 boxJump overs 

50 synchronized deadlifts (123)

100 wall balls 

400m sandbag/kb carry 

100 wall balls

50 deadlifts 

50 box jump over 

50 cal

31:26. Back tightened up on first set of deadlifts and ALOT on run. Did the sandbag and tried the KB. Low back hurt a lot. Dropped bag about 4 times around.

Last row was really tough. 

L sit hold and plank holds 

Still weakness. Held l sit for :30

4/10/15 Friday

AM

500m rowx5

1:51,1:53,1:54,1:54,1:54

Hang power snatch up to 70%

100,110x5

3 rounds 

5 strict hspu 

5 mu

7 front squats 93

10 bar over burpee

8:02

Mess up in the beginning with the hspu , my were very hard.

Pretty winded over all

PM

Hand power snatch singles 

100,110,115,121,130

20 min cap 

21.15.9.6.3

Strict hspu

Front squats (123)

Bar over burpee 

19:32

4/8/15 Wednesday

Am

5k row-23min

10 legless rope climbs AFAP 

7:49. Did good everytime till last 2 feet then had to do big kip. 

4x1 min bodyweight plank 

PM

High block power clean cluster 1.1.1 

Had hard time with blocks. Awkward position being so high. Thinking so much. Trying not to squat. Went off ground after and was much easier 

121,132,143,154,164

AMRAP 14 

7 c2b

9hspu

100m sled push/drag

200m run 

4 rounds 

DYING on sled. Legs just gone.

Amrap 10 

250 row 

10 burpees over rower

15 no leg wall balls

Not sure on rounds. 

DB rows 3.1.1 at 30#

4/7/15 Tuesday

Split jerks off blocks 4x3 at 154

Went ok... Back knee not really bending. Tried to use legs as much as possible and punch out fast.

Bike sprint 

10 on

50 off

20 on 

40 off

30

30

Rest 5

50

10

40

20

30

30

20

10

50

Not fun total of 85 cal I think 

Back sqt 5rm

Box squat type. Mostly sitting on plates and standing 

Climed to 185. Just trying to keep legs going 

4 rounds

10 hpc 133

20 oh lunges 25

40 du 

7:22

Rest 5 min

3 Burpee MU 

5 bouding 

5 rounds plus 1 burpee 

Rest 5 

3rep snatch grip strict press 

75 : ( 

20 TGU 18

3 rounds 

20 weighted sit ups 30

20 scap squeeze 

4/5/15 Sunday

AM 

max effort 70 seconds on bike 

23

250m row 

15 kb swings

25 burpees 

15 KB swings 

250m row 

4:32

3 rounds

2 Cj 163

30 pistols 

4 rope climbs 

50du

60ft handstand walk 

7 bar mu 

23:31

Ate shit on handstands

Just over all fatigue  

4/4/15 Friday

Pretty shitty birthday. 

Complex: 12 deadlifts-9hp cleans-6 STO

60, missed last jerk on 65

Wod-

200 du

75 kb swings 

40 cal

50 hspu

75 goblet squats

25 call bike

22:06

Did 130 du in a row with random rope. Most ever done before was 100-1 time 

Kbs very hard

Did set of 20 first hspu 

Did "box" goblet squat for hip. Still kinda feel but better 

Wod - 45 pull ups 45 STO (65)

3: something

38-7 pull ups- didn't feel good from start. Annoyed about this 

3 sets for sti 

Box squats x3 climes to 100k. Pretty jea he thinking about hip 

4/3/15 Friday

Every :90 5 bar over burpee, power clean push jerk 

121,132,143,153,165,178

3 rounds resting 12 min btw 

3 min max cal AB

2 min max clean push jerk (118)

1 min max ghd 

66,64,63

10 min row :30:30 

4/1/15 Tuesday

Strict press 5rm-88

93x3

Amrap 10- 4 burpees 5 c2b 

15+4 burpees 

Hand bleeding. Pull ups hard. Breathing was ok but mostly body fatigue 

Snatch technique work- power snatch 

Clean from blocks 3 rep power

123,143,153 

7 rounds 

50ft sled push 

50ft yoke carry 

Tabata plank holds