4/8/15 Wednesday

Am

5k row-23min

10 legless rope climbs AFAP 

7:49. Did good everytime till last 2 feet then had to do big kip. 

4x1 min bodyweight plank 

PM

High block power clean cluster 1.1.1 

Had hard time with blocks. Awkward position being so high. Thinking so much. Trying not to squat. Went off ground after and was much easier 

121,132,143,154,164

AMRAP 14 

7 c2b

9hspu

100m sled push/drag

200m run 

4 rounds 

DYING on sled. Legs just gone.

Amrap 10 

250 row 

10 burpees over rower

15 no leg wall balls

Not sure on rounds. 

DB rows 3.1.1 at 30#

4/7/15 Tuesday

Split jerks off blocks 4x3 at 154

Went ok... Back knee not really bending. Tried to use legs as much as possible and punch out fast.

Bike sprint 

10 on

50 off

20 on 

40 off

30

30

Rest 5

50

10

40

20

30

30

20

10

50

Not fun total of 85 cal I think 

Back sqt 5rm

Box squat type. Mostly sitting on plates and standing 

Climed to 185. Just trying to keep legs going 

4 rounds

10 hpc 133

20 oh lunges 25

40 du 

7:22

Rest 5 min

3 Burpee MU 

5 bouding 

5 rounds plus 1 burpee 

Rest 5 

3rep snatch grip strict press 

75 : ( 

20 TGU 18

3 rounds 

20 weighted sit ups 30

20 scap squeeze 

4/5/15 Sunday

AM 

max effort 70 seconds on bike 

23

250m row 

15 kb swings

25 burpees 

15 KB swings 

250m row 

4:32

3 rounds

2 Cj 163

30 pistols 

4 rope climbs 

50du

60ft handstand walk 

7 bar mu 

23:31

Ate shit on handstands

Just over all fatigue  

4/4/15 Friday

Pretty shitty birthday. 

Complex: 12 deadlifts-9hp cleans-6 STO

60, missed last jerk on 65

Wod-

200 du

75 kb swings 

40 cal

50 hspu

75 goblet squats

25 call bike

22:06

Did 130 du in a row with random rope. Most ever done before was 100-1 time 

Kbs very hard

Did set of 20 first hspu 

Did "box" goblet squat for hip. Still kinda feel but better 

Wod - 45 pull ups 45 STO (65)

3: something

38-7 pull ups- didn't feel good from start. Annoyed about this 

3 sets for sti 

Box squats x3 climes to 100k. Pretty jea he thinking about hip 

4/3/15 Friday

Every :90 5 bar over burpee, power clean push jerk 

121,132,143,153,165,178

3 rounds resting 12 min btw 

3 min max cal AB

2 min max clean push jerk (118)

1 min max ghd 

66,64,63

10 min row :30:30 

4/1/15 Tuesday

Strict press 5rm-88

93x3

Amrap 10- 4 burpees 5 c2b 

15+4 burpees 

Hand bleeding. Pull ups hard. Breathing was ok but mostly body fatigue 

Snatch technique work- power snatch 

Clean from blocks 3 rep power

123,143,153 

7 rounds 

50ft sled push 

50ft yoke carry 

Tabata plank holds 

3/4/15 Wednesday

Am

Power snatch X2 Emom at 65% 85

Behind neck push jerk 

100.115.121X3

132,143,153x1

2k row at 2:15 pace 

PM

 Power clean push press hang power clean push jerk tng power clean split jerk 

132,143,154,160,165fx2

3 rounds resting 1 min btw 

20 wall balls 

15 burpees 

10 KB single arm power clean 

5 strict pull ups 

Did wallballs with band wrapped around hip. Was ok, felt a little on last round 

2:28

6:10

10:01