Back squat - 95x10, 95x10, 135x10, 135x10, 185x8, 225x5, 245x3, 265x1, 275x1, 280x1
Wod 1
AMRAP 10
8 power cleans 155#
12 box jumps 30"
16 abmat sit-ups
Score: 5 rounds
Rest 5 mins
AMRAP 10
200m row
15 burpee jump touches (6" above outstretched arms)
Score: 5 rounds
3 rds, – one running clock
35 Wall Balls (20/14)
65 Double Unders (130 Singles)
^resting 3 min between rds
3 rds , continuing on after 3 min from last rd,
25 Pull-ups
50 Air Squats
25 Push-ups
Time: 28:39
Wow lots of legs as shoulders but glad I did it.
Back squat - 95x10, 95x10, 135x10, 185x5, 225x5, 245x3, 265x1, 280x1, 290x1 (PR), 295xF, 295xF
Wednesday, November 28, 2012
Tues 11-27-2012
Front squat - 95x10, 95x10, 135x8, 135x8, 165x8, 195x5, 225x5, 245x3, 255x1, 265xF, 225x3, 225x3, 225x3
Felt ok, need to keep getting reps heavy out of my comfort zone.
Felt ok, need to keep getting reps heavy out of my comfort zone.
Monday, November 26, 2012
Mon 11-26-2012
Back squat - 225x5, 245x5, 265x3, 275x1, 285x1(pr), 295xF
Felt good and prob should have went for 290 before 295 but I was feeling good and felt strong at 285.
WOD - 5 rounds
10 thrusters 95#
10 t2b
Time - 4:58
Got all t2b unbroken and got through all the thrusters unbroken until the last set when I dropped the bar with 2 left. Very disappointed in myself. Should have toughed it out and kept the bar in my hands.
Felt good and prob should have went for 290 before 295 but I was feeling good and felt strong at 285.
WOD - 5 rounds
10 thrusters 95#
10 t2b
Time - 4:58
Got all t2b unbroken and got through all the thrusters unbroken until the last set when I dropped the bar with 2 left. Very disappointed in myself. Should have toughed it out and kept the bar in my hands.
Sunday, November 25, 2012
Fri 11-09-2012
Snatch - technique
Front squat @ 22X1 - 135x5, 165x5, 185x5, 205x5, 215x5, 225x4
Wod 1
AMRAP 4
5 squat cleans @ 165
10 lateral bar hop burpees
Score: 3 rnds
Rest 3 mins
Wod 2
AMRAP 5
200m run
3 bar muscle ups
Score: 4 rounds + maybe half the run even though it doesn't count.
Was happy with all of these workouts today. Felt good on the squat cleans and kept consistent on the burpees. Strung together 3 bar mu every round which surprised me. Went for the run just for good measure with short time left.
Front squat @ 22X1 - 135x5, 165x5, 185x5, 205x5, 215x5, 225x4
Wod 1
AMRAP 4
5 squat cleans @ 165
10 lateral bar hop burpees
Score: 3 rnds
Rest 3 mins
Wod 2
AMRAP 5
200m run
3 bar muscle ups
Score: 4 rounds + maybe half the run even though it doesn't count.
Was happy with all of these workouts today. Felt good on the squat cleans and kept consistent on the burpees. Strung together 3 bar mu every round which surprised me. Went for the run just for good measure with short time left.
Mon 11-12-2012
Row :30 on, :30 off for 10 mins
Most rounds were 13 calories. High of 15, and low of 12.
Rest 5 mins
Row
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on
Was in the low 1:50's for the 3 and 4 minute intervals. The 1 min intervals were in the 1:30's and 2 min intervals were in the 1:40's.
1. Back Squat 4×6 20X1
Dont remember weights.
2. AMRAP 2
Clean & Jerk 205#
Score: 1
Rest 2 min
AMRAP 2
Clean & Jerk 155#
Score: 13
Rest 2 min
AMRAP 2
Muscle Ups
Score: 13
Super pissed at the first Wod, missed the jerk probably 4 times and hit myself in the face with the last attempt. Second Wod I was very happy with. I push jerked every rep and felt great getting through. Third Wod I was also happy with. 8 straight TJ start it out.
Most rounds were 13 calories. High of 15, and low of 12.
Rest 5 mins
Row
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on
Was in the low 1:50's for the 3 and 4 minute intervals. The 1 min intervals were in the 1:30's and 2 min intervals were in the 1:40's.
1. Back Squat 4×6 20X1
Dont remember weights.
2. AMRAP 2
Clean & Jerk 205#
Score: 1
Rest 2 min
AMRAP 2
Clean & Jerk 155#
Score: 13
Rest 2 min
AMRAP 2
Muscle Ups
Score: 13
Super pissed at the first Wod, missed the jerk probably 4 times and hit myself in the face with the last attempt. Second Wod I was very happy with. I push jerked every rep and felt great getting through. Third Wod I was also happy with. 8 straight TJ start it out.
Wed 11-14-2012
Snatch
95, 115, 135, 145, 155, 160, 165, 170, 175
15# pr today. Missed 175 a ton of times tonight. For most of the times I was missing the bar was still moving up. Most were on the catch. Used straps for 145 and up. Glad I stuck it out and got the pr. 200# by January!!!
95, 115, 135, 145, 155, 160, 165, 170, 175
15# pr today. Missed 175 a ton of times tonight. For most of the times I was missing the bar was still moving up. Most were on the catch. Used straps for 145 and up. Glad I stuck it out and got the pr. 200# by January!!!
Sat 11-17-2012
1. Tester – 5 min Max Calorie Row
Score: 113 cals
Rest 10 Min
2. AMRAP 5 of, 5 Power Cleans (155/105), 10 Burpee Bar Hops
Score: 5+9
Rest 10 Min
3. AMRAP 5 of, 10 Deadlifts (225/155), 40 Double Unders
Score: 4+4
Wods got easier as they went along. Ie Wod 2 felt easier than 1, 3 easier than 2. Wod 3 took me a few to get my du's going because I couldn't find my rope. Used B's. Good day training overall.
Score: 113 cals
Rest 10 Min
2. AMRAP 5 of, 5 Power Cleans (155/105), 10 Burpee Bar Hops
Score: 5+9
Rest 10 Min
3. AMRAP 5 of, 10 Deadlifts (225/155), 40 Double Unders
Score: 4+4
Wods got easier as they went along. Ie Wod 2 felt easier than 1, 3 easier than 2. Wod 3 took me a few to get my du's going because I couldn't find my rope. Used B's. Good day training overall.
Sun 11-18-2012
Open gym
Strict press - 95x5, 105x5, 115x5, 125x5, 130x5
Squat singles up to 265.
Messed around with some double unders for a bit. Nothing too crazy. Took it light today.
Strict press - 95x5, 105x5, 115x5, 125x5, 130x5
Squat singles up to 265.
Messed around with some double unders for a bit. Nothing too crazy. Took it light today.
Fri 11-23-2012
3P
Front squats - 95x10, 95x10, 135x10, 135x6, 155x5
@22X1 - 155x3, 175x3, 195x3, 205x3 (hard), 215x3 (harder),
4P
Back squat - @ 22X1 - 135x5, 135x5, 155x5, 175x5, 195x5, 205x5, 215x5, 225x5
2k row - stayed at 1:58 for 95 percent of the row. Felt good. Ready for grace tomorrow
Mobilized a bit
Front squats - 95x10, 95x10, 135x10, 135x6, 155x5
@22X1 - 155x3, 175x3, 195x3, 205x3 (hard), 215x3 (harder),
4P
Back squat - @ 22X1 - 135x5, 135x5, 155x5, 175x5, 195x5, 205x5, 215x5, 225x5
2k row - stayed at 1:58 for 95 percent of the row. Felt good. Ready for grace tomorrow
Mobilized a bit
Wed 11-21-2012
Snatch - 95x3, 115x3, 135x2 (x2), 155x1, 155xF
C & J - 135x4, 165x4, 185x2, 195x2
Tonight wasn't my night. Cleans felt heavy even at 195. Not sure what was up but I switched to front squats rather than wasting time missing more cleans. More jerk work to come still.
Front squat - 135x8, 165x6, 195x5, 225x3, 245x2, 245x2, 245x1, 225x5, 185x8, 155x10, 135x15
After I failed on the third set with 245 I started dropping weight but kept raising the reps. Kept the reps possible and also kept the volume up.
C & J - 135x4, 165x4, 185x2, 195x2
Tonight wasn't my night. Cleans felt heavy even at 195. Not sure what was up but I switched to front squats rather than wasting time missing more cleans. More jerk work to come still.
Front squat - 135x8, 165x6, 195x5, 225x3, 245x2, 245x2, 245x1, 225x5, 185x8, 155x10, 135x15
After I failed on the third set with 245 I started dropping weight but kept raising the reps. Kept the reps possible and also kept the volume up.
Sat 11-24-2012
Amazing Grace at the box today. We had a solid turnout of about 50+ people to participate. Event ran smoothly
Grace - 2:58 PR
So happy about this. Started off with 8 straight, kept the sets even with a good pace, didn't try and go too fast. Goal was sub 3 and I just barely made it but ill take it
Back squats - 135x10, 135x10, 185x5, 185x5, 225x5, 235x5, 245x5, 257x5 (pr), 260x5(pr)
Grace - 2:58 PR
So happy about this. Started off with 8 straight, kept the sets even with a good pace, didn't try and go too fast. Goal was sub 3 and I just barely made it but ill take it
Back squats - 135x10, 135x10, 185x5, 185x5, 225x5, 235x5, 245x5, 257x5 (pr), 260x5(pr)
Sunday, November 11, 2012
Mon Oct 22, 2012
"Diane"
21-15-9
Deadlift 225#
Hspu
Time - 8:29 PR*
This was a PR by a long shot. I think my previous best was somewhere around 12 minutes +. Difference was definitely the hspu. They're stronger hit def still not where they need to be.
21-15-9
Deadlift 225#
Hspu
Time - 8:29 PR*
This was a PR by a long shot. I think my previous best was somewhere around 12 minutes +. Difference was definitely the hspu. They're stronger hit def still not where they need to be.
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