10/31/14 Friday

Snatch singles

Climbed to 132 and felt really good 

Then 143 missed 2 got 3rd. Dropped down, got worse

Clean jerk singles

Climed to 165. Felt like shit but made. 176 fail

Jerk from blocks behind neck work 

Back squat 2 sec pause -Climed to 274 then singled for PR at 275

1 round AFAP

10 bar over burpee 

15 thrusters (63)

20 c2b

2:08

Emom 10 

5 ohs 95

10 cal row 

5 rounds 300m row

10 cal AB

Rest 2minbtw 

10/28/29/14 Tuesday Wes

DB rows 

Seated strict press

Good mornings + leg less rope climbs 

400x10 sprints- held 1:22-1:30 pace. Fat

Wednesday 

AM

20 min rowing sprints :30:30- held 1:49-1:58 pace 

AB- :30:30 held 310-330 pace 

Cleanx3+jerk

121,132.143,164 

Missed 176x2

Front squat 3RM with 1 sec pause 

Climbed to 225 for PR

Amrap 10 

5 burpee mu

10 box jump

15 cal

-3 rounds

Amrap 10

5 power cleans 133

10 cal bike 

25 du

3+20

10/27/14 Monday

500m row x6

57-58 pace. Hard time with this today 

Muscle snatch + 2 ohs 

Climbed to 100 for a PR

Snatch 77% 3x3-128

80% 2x2-132

Didn't feel as good as last week. Made the lifts 

12 min of 

snatch balance x2 ohs - 103,113,122,133,143

5RM back squat 

Climbed to 253 for PR

258x2

Amrap 10- fuck. That. 

5 bar over burpee 

10 thrusters (83)

15 c2b

4 rounds 

Burpees like a snail

Thrusters fine but hard

C2b awful. First round ub then 5a

Couldn't breath at all

10/24/14 Friday

Muscle snatch x2 + ohs x2

- light weight working muscle snatch 

3x3 @ 125 2x2 @ 130 climbing singles -143 missed 153x2

Back squat - 1Rm 4 second pause 

Worked up to 253 failed 264x2

Clean jerk 3x3-150 2x2-155

Amrap 5

10 wall balls 

20 du 

10/22/14 Wednesday

Am 

20 min Amrap 

5 strict pull ups 

5 stone

10 cal bike 

10 ghd

20 du

6+8

Front squat 1x2 at 80%

1RM Clean 

Climbed to 210, couldn't get under 215

5 rounds - 250 row 5 burpee muscle ups 

14:17

Front squat 3RM 3 sec pause 

Climbed to 195,209x3

220x1 to go for PR 225 got for 1 then failed then failed first rep. Just didn't have enough in me to finish it 

10/20/14 Monday/Tuesday

Monday-

500m row X5

Held 1:56-200 pace 

Snatch tng 5-123

Back squat 5rm -243 PR 

5 rounds resting 1/2

10 tng Cj 

16 cal ad

10 bar over burpee

10 hspu 

10 t2b

Airdyne instead of bike, plates and Abmat hspu

3:11,3:01,3:03,3:06,3:10

Tuesday 

Power clean cluster 1.1.1 from above knee 

132.143,153

165 power then caught squats 

Snatch grip deadlift 3x3-185

10 rm push press from floor

121

Amrap 6

6 ohs (63)

6 KB swings 53

6 box jump 

6+2

10/18/14 Saturday

Back squat cycle 

1RM with 5 sec pause at bottom 

85,95,105,110,115,120

PR Back squat 120(264)