12/9/14 Tuesday

Hewitt 

A) clean pull - pause 2sec off floor, just above knee, pull

220

B) push press 20RM

100. 15 tng then singles. Left arm slow to lock out 

D) 10x:90 body weight strict pull up 3-5 reps 

E) 10 rnds- 2min hard row 1 min easy bike

2:02-2:09 pace on rower 4k+ meters.

Pull just got really hard. Breathing fine. 

12/8/14 Monday

AM) 

Power snatch. Ohs. Hang power. Ohs. Tng squat. Ohs 

115, 123 but hang squat not power 

Back squat emom-8 

253. Heavy. But good 

Bike sprints :45 rest 1:15

PM

 A) 20 ohs (93)

10 burpee MU 

20 hang power clean (133)

10 burpee MU 

10 Cj (133)

15:18

Unbroken ohs

Burpee MU slowed me down... Not really wind but muscle. Can feel barley locking out at top of dip. No failures. Rest maybe to long but didn't want to fail. 

Hang cleans 10-5-5

Cj singles 

Not impressed with myself 

Emom 10- 

3 strict hspu

10-15 max strict-30

DB rows -4x7 reps 45

Plate Tricep ext 4x10-25

Plate front/lateral raise 4x10 -5

Barbell lunge good mornings 55

First time doing these. Stayed light but didn't really see how would be effective. Good morning and knee was in chest almost immediately. 

Mask row at 2:25 pace 

Went for 10 min. Couldn't hold pace. Could For a bit but then couldn't control breathing, have to slow down. Then go back to

Pace. Really hard time breathing in the mask. 

12/6/14 Saturday

Back squat 1rm

282PR 

285PR

5 rounds

500m row 

1/4 mile bike 

30ft handstand walk 

Ok. Rows hardest part. Handstand got better each round 

10x3

Body weight chest to bar 

Snatch deficit pulls 3x3

143,153,165

12/5/14 Friday

Clean ladder 

49x5

60x4

75x3

83x2

93x1

One fail at 93. 

2:48

Clean jerk 150x6

Jerk still feels awful. Heavy. Like I can't punch out or stay tall

Clean pull 103# 4x2

First one felt good every time. Heavy

Bike sprints :15 rest 2:30

Rested 2.. Was a lot of rest 

"Gwen"

15.12.9 

Clean and push jerk 

103. Went ok. No mistakes or dropping. 8 tng fast then had to slow down and stop on shoulders. Jerks got tough 

17:02

Waiters carry 60"x8 -18

Weighted ghd sit ups 2x25-15

Crossover symmetry 

12/3/14 Wednesday

AM

 A) Front squat 5x5 75%

185, honestly felt heavy today. Si hurt

B) row repeats 560

2:11,2:10,2:10,2:12,2:12

1:56-1:58 split times. 

Hard. Legs dead

PM

A) Amrap 10 

8 ohs

12 t2r

30 du

Rest 4

Amrap 10 

10 goblet squats 

10 c2b

10 kb snatch 

1) 5+18

2) 5

Bodybuilding

Triple shoulder back and lats

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