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 

10/14/14 Tuesday

AM 

10 min :30:30 sprints on bike

Snatch to 115x3, did 5 sets- hard pull off floor, moved feet well warming up then as tired couldn't. 

Ohs 4RM from back jerk 

100,121,131,143,153

Prob a PR deff PR jerk from back 

3 min plank work

PM

Snatch % 

65,70,75,80,85

Hit all expect 80. Caught in squat 

Clean jerk %

Worked up to 166x2

Pull off floor heavy 

Clean pulls 

9/23/14 Tuesday

Snatch light singles 

Footwork

 78,100,115,121 

Back down to 100 to work feet

Amrap 12

5 burpee 

7 butterfly c2b 

5 box jump SD 24"

5 power snatch (93)

5+21

Tng all snatch

Butterfly c2b- 5 in row. Rough

Rest 6 

Amrap 12 70%

250 row 

20 du

15 air squats 

30ft handstand walk 

5x60 sec plank 

Crossover symmetry 

115x3, x5 snatch

Hang squat clean singles 

Climbing weight 

163,173,183,193,203fx4

Back squat 4x2 

@205

21 CTb pull ups

9 Thrusters (73)

15 CTB pull ups

15 Thruster (73)

9 CTB pull ups

21 Thruster

*goal is unbroken thrusters here. Digging deep, ignoring that suck and pain, down and up down and up. Don't stall on shoulders etc. 

5:28

Wanted unbroken 21. Stopped at 11. Tried for 2 sets but dropped at 18

rest 12 minutes

3 rounds for time

21 PC @ 83

20 cal Airdyne

21 GHD sit ups

9:13 

Power cleans so hard. Ghd usual. 

2/18/14 Tuesday

Warmup: HS Walk, pistols

Couldn't walk today 

A. Snatch - Heavy Single

Sucked. Dropped to work from hip

B. Drop to set of 5 from step 1

78,93,100x5

C. Snatch Grip DL - 3 x 4 @105%

D. AFAP

10 muscle ups 

1k Row

50 Pull-ups 

50 Box Jumps (20)

100 Double Unders

10 Burpee muscle ups

17:34 

E. Shoulder rehab + abs + some BB

1/29/14 lifting

Snatch 

100-115 multiple reps 

121,125,131,138fx3

Asshole 

1/21/14 Tuesday

SUCK ASSHOLE DAYA.

 Back SqT - climb to heavy single quick. - doesn't have to be max 

Doubles to 160- 172,185,190,198,205,210,220,231,238F

B. Snatch - 3.2.1

Absolutely nothing. 110x2,121x3,131Fx4,131,138fx3

C. Jerk - climb in singles. Lots volume 

Doubles to 131-146,154,163,173F

Shoulders are useless.

D. 

2k Row (2:05)

150  double Unders 

100 wall balls 

19:04 

PR 2k... At 2:05-2:07 pace. Du hard sets of 15.10s

2/11/13 Monday

Snatch
83,92,103,113fffffff
Suck.

Push press 5.5.5x3
73,83,92,103,105

Front squat heavy singles
173,193,193,200,205pr

WOD 5 rounds
20 burpees
10 box jumps (24)
-8:32

Didnt do EMOM bc of Mel coming tomorrow

Random 8 c2b in row

1/11/13 Friday

Snatch 1rm for day
83,93,103,113

"Amanda" 9,7,5
Squat snatch 95
Muscle up
- did all snatches 4,3,2 for muscle ups
Dropped bar on head, arm coming through better on mu but shoulder still behind

5 rounds
Burpee pull ups
50" farmer carry with 90#

200 hspu
20 du

Extra mu work

12/31/12 Monday

Snatch 2 RM
83,93,100

Back squat 4x8
133,153,163,173f at 6

Felt very weak today, back sore from deadlifts yesterday.

WOD AMRAP 4
6 hspu
4 front squats (125)

- 4 rounds plus 5

Saturday, 10272012

Snatch
Warmup
83-93-103-113(f)

Clean & Jerk
83-93-113-123-133-143-153-163(f)

Back Squat:
133x5. 143x5. 153x5. 163x5. 173x5