11/19/14 Wednesday

Front squat 1Rm with 1 sec pause 

Same as last weeks double 114k 

Didn't have much today, didn't eat, rough morning. 

Snatch deficit pulls 105%

165

60min on bike 

330 cal 

11/18/14 Tuesday

Power clean push jerk at 75% 5x1

145

Clean pull at 105% 5x2

230

Wod

400m row 

12 bear complex 63

400m row 

9 bear 93

400m row 

6 bear 115

15:14

Jerk work 5x2. Stayed light 121. Still can't control legs 

3x5 Jerk drive-230

10min assault bike 

99 cal, goal was 90

DB rows-35

11/17:14

Ecc wod

Amrap 20

50 wall balls

50 du

40 box jump 

40 t2b

30 c2b

30bar over burpee 

20 cleans

20 STO

10 snatch

10 MU

292 reps. 2 mu

Ohs 4 rm 4x3x

123

Back squat 3x3 at 90% of 3rm last week

215

Tricep work.

Single srm DB press

DB rows 

11/12/14 Wednesday

AM

1000m row x5

Held 2:03-2:05 avg Pace 

4:08,4:07,4:09,4:13,4:05

20 TGU 18#

Pm

Front squat with 1 sec pause 

220,230,242,250(ties 1 rep pr)

3x3 drop set 85%

A) Amrap 10 

18 du

12 ghd

6 hang power cleans (123)

6+30 

B) Amrap 10 

3 man makers

9 no push burpee box jump over

-5 rounds

10 min recovery on bike with mask

11/10/14 Monday Tuesday

Monday

Clean complex- squat clean. Hang squat clean. Squat clean. Hang squat clean.

Climbed to 183,190.

Failed 193 on last hang clean. Rushed. Didn't pull back or open. 

Back squat 3rm-climbed to 243x3 for day.... Annoyed Bc I got is for 5 3 weeks ago. Back just tired having hard time with back squats now. 

Amrap 18

5 Burpee mu

10 kb squat cleans

30" hs walk

30" back rack lunge (123)

- sucked. 3 rounds plus 9

All weakness movements for me 

Tuesday 

Jerk work on blocks 

Power clean 1rm

- Climed to 185 for today. Didn't feel to fear. Was hitting on leg low. Pulls felt off

Amraps 8

At 90% of 2rm pc today

165- 31+2 squat cleans 

5 rm seated strict press 

-83 

Tabata hollow rocks 

11/5/14 Wednesday

Squat clean 

Thruster

X2 jerk 

-71 (156)

Behind neck snatch grip push pressx3

65(143) 153x2 just scared to bring it down 

10 rounds of Cindy 

11:35. Stupid push-ups 

Amrap 6 

3 snatches (108)

6 burpee box jump 

18 du 

-3+9

10 min on AB- 80

5 Cj 

10 t2b 

20 du

-4

Front squat 1RM with 3 sec pause 

110(242) pretty easy. Harder to I rack bar then stand. Tried 113, couldn't get, current 1rm with bounce 

C2b butterfly work... 3-5

11/3/14 Monday

Bad day overall. Went in hoping to PR my 3 rep back squat. Wod looked like a good one for me... All went backwards. 

Climbed only to 253 for triple back squats. barley got that today.

Wod-

1k row 

3 rounds

10 front squats (123)

8 hang cleans 

6 STO

Then 10 muscle ups 

14:29

Struggled more then I thought I would. Planed going unbroken first round, and then stringing jerks into front squat. No. Hard time.

Mu wanted big set, had to do doubles. 

Jerk work with barbell. Behind neck and regular 

Dead bugs and plan holds