06242013

A. Snatch triple - tng - 135. Went to 155 and got 2 of the 3. Still needs work. 

B. "Fran"

21-15-9

Thrusters 95#

Pull-ups 

Time - 3:38 - was an :11 pr and did the whole workout unbroken. Was happy with my time overall though. Still need to rest less between sets

C.   Back squat 4x9 @ 75%. 

Used 225 and did all sets straight. No breaks between reps. Still on toes a little for some reps but good sets overall. 

Nutrition

5a - steak tips and broccoli left over from last night. 

8a - oatmeal - 3 packets of maple brown sugar

11a - cliff bar max

330p - protein shake and tuna on a protein wrap

930p - chicken broccoli ziti

06212013

A. Back Squat 10x3 @85% 

Used 255 and felt good. 10 sets were complete in 23 mins. Kept rest periods short

^ this will end week 1 of our cycle.

 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1 

Kept split around 1:42-1:43 for 20 rounds. Had a couple rounds that maintained 1:37-1:38. First couple rounds felt crappy but I settled in after that. 

06202013

A. Clean - Heavy Single

185, 205, 225, 235, 245, 255 PR, 260xF

B. OHS 5x2 @32X1

Cut these short because my hand was killing me. Felt like knives in my palm. Worked up to 165. 

C. Back Squat - 7x5 @80%

Squats still feeling good. Occasionally on my toes but not struggling yet in the cycle. 

D. WOD:

800m Run

25 Box Jumps (40/30)

800m Run

50 KB Swings (70/53)

800m Run

100 Wall Balls (20/14) - to 10' target

Finished in 22:48

I was happy with the entire WOD except for the wall balls. Box jumps were fast, kb swings were unbroken. Wall balls were 20-15-15-10-10-10-9-11

06182013

A. Snatch - Double - off low blocks 

Worked through 95, 115, 135, 145, 155xF

Felt good but failed on 145 a bunch of times. Kept catching in the hole but was unstable and lost it. 

B. Back Squat 5x7 @ 75% - across

Used 225 and was really easy 

C. EMOM Work

X 10 min

5 Burpees + 6 C2B - AFAP

X 14 min

Odd: hspu 4-6 - alter accordingly 

Even: t2b: 6-10

Finishe the burpees and c2b in 16-18 seconds for all 10 rounds.  Tried to practice butterfly c2b and got unbroken in first 8 rounds. Hspu felt decent and f2b were easy. 

06172013

A. Hang Power Clean 5x2 - ascending

185, 205, 215, 225, 235xF

B. Deadlift 3x5 @31X1- worked up to 335 and it felt good. Maintained a flat back and stayed consistent with 3 second descent. 

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

WOD 1 - 4+17

WOD 2 - 4+64

Felt good in both wods. Kept a pretty solid pace. Took 2 rounds to get my du going in the second AMRAP but got the third and fourth rounds unbroken. 

06162013

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

Used 120 and felt good. 

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

^ rest accordingly following the BS

210# - were easy sets

C.  Max Effort 500m Row - 1:29.9

Rest 5

+ 

50 Unbroken Wall Balls

+ 

35 Unbroken KB Swings (70/53)

+

20 HSPU

Rest accordingly following each set. Main goal is unbroken!^ - as you will need it. 

Got everything unbroken but had to take a break before hspu. Started dry heaving outside. Not sure what caused it but got back in and finished the hspu in 3 sets 4-12-4. Fell off the wall @ 4 and then again after 12 more. Felt strong like I could have done them all unbroken as well. 

Time - 25:40 after the 30 burpee penalty. 

06152013

A. Back Squat - 3x5 across @ Mondays max weight.

 

Used 245 and was easy. 

B. Row x 25 min

:30 on @Z3

:30 on @Z1

Loooong row!

C. Weakness Work

06142013

A. Clean Cluster 1.1.1 x 4 ; rest 10 sec, rest 3 minutes 

^working sets at 80% +

Got 235, missed 245. Got the first clean but missed the second on the first attempt. Second attempt I missed the first clean. 

B. Push Press - est a 2RM

195x2, missed 205, then missed 200. Both were failed on the first rep. 

C. AFAP, 

Run 200m

30 Pull-ups

10 Push Jerks (135/93)

20 Pull-ups 

10 Push Jerks (155/103)

10 Pull-ups 

10 Push Jerks (185/118)

Run 400m

30 pullups unbroken

10 push jerks unbroken

20 pull ups unbroken

10 push jerks 8-7

10 pull ups unbroken

10 push jerks - singles

Time - 16 mins?  Not sure but should have taken picture. 

06122013

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Climbed up to 195 on the single then went to 185 on the double. Ram out of time. Felt really solid during the 195 and the 185 triple was easy.  195 was a PR as was 185 for 3. Previous 1rm was 180. 

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

Time - 5:38. Went 15, 8-7, 4-4-4-3. Next time will try to shorten breaks a little. Was hard on the legs but mostly gas tank was limiting factor. 

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

E. 7 min Recovery Row @Z1 

06112013

A. Complex :  Power Clean / Push Jerk / Split Jerk - Heavy Single - got 205. Felt good with that number. Was happy to meet the number I was shooting for

B. Clean Pull 4x2 @41X1 @115-120%

C. MAP - Sustainability @80-85%

AMRAP 7

10 GHD sit-ups

10 Burpees ,AFAP

10 Box Jumps (30/24) - step down 

Rest 4 min 

AMRAP 7

Run 200m

15 KB Swings (53/35)

06102013

A. SqT Snatch : Triples. Not TnG , but right back on bar. 135, 145, missed 155 on the third snatch twice. 

B. BS 4x5 @32X1 - 225, 235, 245, 255x2 then failed third rep

C. CP Breathing / High Skill:

9 Thrusters (185/123)

9 Ring Muscle Ups

12 Thrusters (155/103)

12 Bar Muscle Ups

15 Thrusters (135/93)

15 C2B Pull-ups 

16:19 First set of thrusters were all singles, mu were 7-2, 155# thrusters 5-4-3, bar mu 4-4-4, 135# thrusters 8-7, 15 c2b unbroken 

06072013

A. 1RM SqT Clean - 245 went to 255 and missed x 3

B. 1RM Split Jerk 220, ties an old clean and jerk pr but still needs work 

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

10:13. Back died on this workout. Return to the ground with the bar was the worst part on the fourth and fifth rounds. Everything was unbroken but those last 2 rounds of power cleans

06062013

A. 1 x AMRAP strict hspu - 9 pr*

Rest 10 mins

B. 1 x AMRAP pull-ups - 28. Bad day for pull-ups. Hands were really irritated and couldn't find a rhythm with the butterfly so I just came off the bar. 

Rest 5-10

C. AFAP

1 mile trail run

50 kb swings 70#

400m run

Time 11:12. Felt like the trail run was really slow but I finished it in just under 7 mins. Broke up kb swings to 25-15-10 which felt good. Last 400 was slow. Legs were dead. 

Nutrition

730a - 3 packets oatmeal

830a - double egg and bacon on a plain bagel, banana nut muffin. 

06042013

A. 1 RM Deadlift - 135, 225, 275, 315, 365, 405, 425, 440, 450 PR*

Bar was getting out front a bit and felt heavy today. Gotta work the same thing in the clean as well. Getting pulled Ono my toes a bit. 

B. 10 min AD test - 213 cals. Went out a little too strong in the first minute or so. 

Nutrition

4:30a - pro strength

530a - 12 oz milk and 3 packets maple and brown sugar oatmeal

840a - double bacon, double egg on a plain bagel

11a - cliff max bar

220p - post WOD protein shake

5p - 14 oz steak tips, mashed potatoes, green beans, corn bread

06032013

A. 1 RM front squat - 275. Failed @ 282x2. 275 has been consistent but need to start getting past these sticking points in my squat. Need the gains. 

Rest 10 mins

B. EMOM x 10 mins

5 front squats @ 70% of A

Did @ 195 and didn't have a problem with it. 

C. 30 MU for time

6:40 PR by prob 45 seconds. Felt good. 8-4-2-3-3-3-3-2-2

EMOM x 20

5 hspu every other minute. Did first 4 rounds strict then had to start kipping.  

Nutrition

430a - pro strength

530a - 12 oz whole milk

830a - 2 packets oatmeal, 1 large stuffed pepper

1115a - banana nut muffin with butter and a double bacon, double egg on a plain bagel

330p - post workout shake and 1/3 of a tuna wrap

715p - rest of tuna wrap and ice cream

06012013

A. 2k row TT

Finished in 7:01. Tried to keep a 1:45-1:48 split then go hard at the end. That was the idea and it worked out almost as planned. Was 1:47-1:48 for a little while in the row. Last 250 was in high 1:30's, like 1:37 but just couldn't get enough to get it under 7 mins. Could feel stress in IT band and quads entire row. Need more mobility. 

B.  Max l-sit hold on paralletes

:39. Quads fried and triceps gave out. 

C. Max l-sit hold on rig

:42. Low back felt it from start. Just tried to tough it out best as possible. Finally abs kicked in then failed. 

D. Max GHD sit-ups in 1 min

35 sit-ups. Felt like I had a pretty good pace going an didn't slow down at all. 

Nutrition 

730a - pro strength

830a - double bacon double egg on plain bagel

12:30p - pre wo drink

2:30 post wo shake followed by a glass of whole milk