12072013

A1. CG Deadlift - 5RM for day 

Worked up to 160. Was really heavy breaking off the floor but not so bad after breaking it on the first rep

A2. superset above working sets with max hs wall holds; rest 3 min 

Min 1 minute on hs. Focused on feet together and active shoulders/scaps

B. 

10 min AD test 

203 cals. Fell behind around minute 4 and then had to get 26 cals in last minute with sprint to break 200. Legs were definitely feeling the wall balls and front squats from yesterday. 

12052013

am: 

:30 on hard

:30 on easy 

x 28 min on Rower

Loosened legs up a ton. Was good. Kept jacket on to get a good sweat going for the whole thing. 

pm: 

A. 

amrap 3 of Muscle ups - 17

rest 1 min 

amrap 3 of power cleans @185 - 19

rest 2 min 

amrap 3 of wall balls (20) - 51

rest 3 min 

amrap 3 of cal AD - 56

rest 4

amrap 3 of no pushups burpee box jumps (24) - 45

rest 5

amrap 3

max meters on rower - 8something

12062013

A. Power Snatch cluster 2.2.2 x 5 rest :20; rest 3 min 

50, 55, 60, 63, 65 - started to get tough @ 60. 63 was ok but 65 was ugly. Still got it. 

B. Front Squat - 1RM @35X1

100, 110, 115, 118. Felt pretty good. 115 and 118 pulled me down pretty hard. Still pretty happy about it. I think it's a 5 kilo pr for a 5 sec pause front squat. 

C. 

100 pullups 

100 Double Unders

100 Wall Balls

Time - 12:19

Pull-ups were 25/15/15/10/10/10/10/10

Du lost some unnecessary time here. Kept hitting my left foot. Just skewed my hands left and did a couple big sets. 

Wall balls went 35//14/ and I don't remember from there. Ended with 2 sets of 15. Need to work on not resting so much in between sets. 

12042013

A. Back Squat - hit 6 RM for the day 

Got up to 120kg

B. Snatch Balance Work - 10-15 min

Stayed light. Nothing too crazy here. 

C. Strict HSPU work - play with heights -8-10 min

pm: 

A. Back Squat - Max out

Worked up to 308 finally. Felt good. Tried to go up again and failed @ 312. Happy to get back up above 300 finally. Especially with comp plates. 

B. AMRAP 8

"Fran"

then remainder of the time for max clean and jerk 

Finished Fran in 4:03 then got up to 235 clean and jerk. 

12022013

A. Squat clean cluster 2.2.2 x4 rest :20, rest 2:00

Went 90, 95, 100, 105. Missed second rep on te second cluster @ 205. Felt good today. Bar was heavy to stand up with though. 

B. 4 Front Squats , EMOM x8

Used 100 and got them all pretty fast. Felt really strong here which is funny considering how heavy it was to stand up with in the clean. 

C. AD work, cyclical - didn't get to this. 

pm:

A. map

amrap 10@90

10 Thrusters (115)

5 Muscle Ups

10 Russian KB Swings (106)

Score 3+13. Wasn't warmed up enough and was winded out of the gate. Did get everything unbroken though which I'm pretty happy with. Thrusters felt good. Kb was super heavy but got through it. 

rest 5

amrap 10@95

10 C2B

10 Box Jumps (30)

20 Double Unders

Score - 5 rounds even. Everything was unbroken again so I was happy with that. 

rest 10

amrap 5

max cal Airdyne (use white one)

Only got 72. Felt like poop and couldn't use my arms because of my sternum.