12/2/14 Tuesday

Late start due to dentist appt.

Hard day emotionally. Impacted working out today. 

Shoulders/over head motion also very tired. Maybe from all burpees yesterday?

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus

Stacked plates for this. Stayed at 121,132 for reps here. Push press was limiting factor on weight. 

Felt ok. Push press felt weak. 

Cleans fine

Jerk. Ok. Feet still crossing

B. Push Press 10RM + 1x10@90%

115,121. 121 seems to be my 10RM for a long time now. Made sure to use legs but still challenging for shoulders and triceps. 

C1. Triple Bounding - height measurement ; rest none 

C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 

Only had wallballs. Used the 20#

Bounding-worked up to 24" box with 2 45"s and PVC 

Bounding is fun... Pain in ass when alone and have to set up.

D.

10 russian KB swings (heavy as possible)

15 tng box jumps (24/20)

20 cal AB

rest 5 minutes x 4

Only had rower.

Legs and breathing here 

Box jumps still wobbly 

2:12-slow box jumps

2:02

2:02

1:58

E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps 

10@18 10@26

26 hard especially on left side where hurt thoracic.

Then had about 30min. 

4x20 weight d sit ups-26

Barbell rows 5x5-unsure Iv ever really done  these. 53,63,78,88,100

Didn't have time for snatch or press since they were added in last minute. 

Shoulders tired and wasn't mentally ready to snatch today. 

12/1/14 Monday

AM

Emom 16- 

Odd-12 cal

Even-12 burpee over rower

40 sec avg for row. Burpees slower then last week. Barley any rest. Could control breathing enough to slow it down but quads just dead. 

Snatch balance X2+OHSX2

Had about 15 min 

103,113,123,133

Afternoon

Back squat 3x3 at 232.

Hard

AFAP 

120ft front rack lunge -123 

30 strict pull ups 

-5:35

Strict pull ups 5-doubles - singles. Got really hard 

DB rows 

Plate Tricep extension

Banded Tricep pull down 

Lsit holds

Dips on pbars 

Pm

20power cleans (113)

10 bar facing burpees 

15 squat cleans (143)

15 bar facing burpees 

10 deadlifts 

20 bar facing burpees 

9:10. Burpees slowed me down. Did 11 tng cleans then doubles. 

Squat clean fast singles 

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 

11/27/14 Wednesday

AM

A) 1k row 

25 burpees

100 du

25 burpees

1k row 

80% 15:10

B) snatch balance X3

100,110,115,121

C) Emom 10- 2 strict hspu 

Good

AFTERNOON

A) OHS 5RM 4.3.1

Very very hard.

100,105,110,115,121

B) 150 wall balls 

100 pull ups 

50 ghd 

25 hspu 

23:37

Maybe break a little to long..20 then sets of 10 on wall balls 

10s to 50 then 5s on pull ups 

Think ghd and extending all way really slowed me down 

Felt ok though. Breathing heavy but could control it after wall balls. Shoulders. Done. 

C) dead bugs 

D) plank holds 

PM

A) push press 5rn TNG 

100,105,115,121 stopped there, was arching back stepping around. Shoulders dead

B)5x10 Tricep extension

C) 5x10 weight sit ups 

D) tabata hollow rocks 

Dead.

11/25/14 Tuesday

AM

Snatch balance+ ohs 

133, missed 143 barley. With time limits moved on. 

Power snatch Emom 14 starting at 70%

93,103,113,123. 133 but kept full snatching

Every 90 seconds climbing in weight 

Power clean push jerk split jerk 

123,133,143,153, missed push jerk 163 Bc of time moved on. 

Back rack split squat 7 repsX5

First time ever doing these so climbed only to 103 

Clean grip deadlift pause below knee+ Clean pullX5

220,230,230,230,230

AFTERNOON

530m row X 6

1:59

2:05

2:07

2:05

2:07

2:08

First one was a little fast. 3-200 hardest. Breathing was heavy was could maintain. It was legs and pull that went.

Amrap 3

Burpee box jump over 

31

PM

Weighted chin ups 10x3

No belt so.. Holding btw feet

18,20,25,30,35,40,44x2,40,40,40

Eccentric dip holds- X15

Used pbars

Waiters carry 50ftX5 each side 

Tried 26, couldn't hold it

Used 18. .... Didn't think of a 20lb DB until right now.. 

Split jerk holds at 133 X:15X5

Ok. Tried to adjust if things felt off

Hand stand holds- tabata 

Wrists hurt with fingers facing wall. A lot 

11/24/15 Monday

AM

Emom 14 

12 cal row - avg 30sec

10 burpee over rower 24 sec 

Ew

Bench press 3rep 

113x3,118x2

PM

Back squat 3rm + 2x3@90%

233,343,253,258

Snatch balance- failed couple times at 83 pounds... Stayed light at 103 and worked technique 

Amrap 10

9kb squat cleans 

6 hollow rock

3 MU

5+2

Kb squat cleans suck. Hard to get back on in middle of WOD when tried and breathing. Mu ok.. Not perfect. 

15 min row 

:30:30

At 1:49-1:53 pace 

11/21/14 Friday

Emom 10 

3 tng squat clean thruster 

-110

Landmine barbell press- 5k 

3 rounds resting 5 in btw 

10 tng power cleans

15 burpees 

20 t2b

50 du 

2:48

3:02

3:15

T2b very hard. Stomach and hips on fire 

132 power cleans 

Reveries hyper work 

3x10 before wod

3x10 after WOD 

50k