10/15/14 Wednesday

450x4- 52-57 pace 

Seated strict press 5RM

53,63,78x5,83x3

Emom 10 

10 burpees 

Dead bug work 

PM

front squat 3rm 2 sec pause 

209,215,220

Snatch work

Worked up to 131 

Jerk work 

Worked up to 163 

AB sprints :30x4

Avg 12 cal

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 

10/13/14 Monday

Row 400x6 

Pace-1:58

Lower then that each time

Low 50s-56

Avg 1:35

Jerk wave 3.2.1

100,108,110

110,118,121

118,121,131

121,131,138

Snatch balance + 2 ohs

100,110,118,121,131,138

Back squat 5rm + 2@90% 

Climbed to 223, pretty easy. Didn't want to push it to much today. 

Think max ever for 5 is 230

Comp wod 

5 rounds 80%

15 cal bike 

10 floor back squats

10 bar over burpee 

10 c2b 

15 cal row 

Used AD no AB here 

Stayed lighter on back squat to practice from floor (123). Still heavy after 5rm. Not comfortable with puttin on back 

Not sure there could have been a worse combo for me- bike-squat-burpee-c2b to row. Way harder then a smooth 80%. 

10/10/14 Friday

Front squat 3RM with 3 sec pause at bottom

85,90,95

209. Stopped there for day 

AFAP 

50 c2b 

50 thrusters (65)

35 t2b 

35 thrusters (83)

20 KB clean (35)

20 thrusters (95)

5 burpee bar mu 

5 thrusters (113)

24:57

10/8/14 Wednesday

Back squat to 80%x3 sets x2

209- squats felt heavy. No bounce. Back tweak a little when un racking then ok.

Snatch grip deadliftX3

121,143,153,167,175,185

Stopped there for day.

400m runx3 just to get legs moving 

20 mu for time

3:58

6-doubles-singles

Sit though and dip got hard

100

50

80

40

60

30

20

10

22:15

10/7/14

Power clean cluster 

2.2.2

Climbed to 153, stopped there 

Weighted chin ups 

7x3

Climbed to 28#

Amrap 7 

10 ohs 

10 box jump 

10 t2b

-4+ 21

Amrap 7 

10 power cleans 

Hand stand walk 

5 bar over burpees 

-4+10

1700 AFAP- 7:01

10 min 60% 

10/6/14 Monday

Week 3848284 dealing with back. 

Bad day in general. Tried best to just get stuff done regardless. 

Snatch- light work today, worked on moving feet and just actually snatching.

Stated at 113 for 9 reps just to work feet. Felt good, awkward from not snatching at all. 

21.15.9

KB thrusters (35)

Pull ups 

..4:50. Have a really HARD time with KB stability. Placement etc. winded. 

Hatch - front/back 

Felt heavy after wod, worried about back 

Emom 10- 

:30 handstand hold 

10 cal on bike. 

7 TGU each side-26