08082014

A. Behind the neck split jerk

Worked up to 100kg which felt super easy so I went up to 110 for a PR just because but was hesitant with it. Will keep working. Jerk if feeling much better. Learning to use the oscillation of the bar much better. 

B. Snatch pulls - 3x3 @ 100%

Kept it light and just mobilized/prepped for the weekend 

08072014

A. Build to heavy C & J 

60-70-80-90-100x-100x-95-100

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk *should be tough but do able for all minutes with tight, efficient movement 

Used 83 to start then went up to 85 @ minute 7 and finished @ 87 for the last minute 

C. Weighted pullups - heavy 5 rep x 4-5 sets; ascending in weight 

26-28-31-35-40

pm:

A. 

Backsquat 

Went up to 130 w/ no belt and felt pretty good

B.  @ 80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Amraps
1. 4+2
2. 6+7
3. Didn't do

Felt super gassed during these.  Need to figure out whats been going on last couple days

08052014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 

Worked up to 90kg with makes. Got 95 for 3 cleans but missed the jerk 

B. Deficit Deadlift w/Chains ; build to heavy Single here 

Built up to 170kg

C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
Went up to 44# kb's in each hand.  Legs started to get crampy

C2. 200m run   :5 hard / :10 slow till completion 

D. Row; Cyclical Work (athlete specific)

those build on splits, remove second or two from split times and repeat 4-500’s 

those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

- Didn't do aerobic stuff

pm:

A. 5 rds ; rotation starting station each time

400m Run 

20 C2B 

12 Power Snatch (115/83(95/63) *UB is goal here 

10 burped box jump overs 

40 Double Unders

rest 4 min between rds 

+

10-15 min of Bodybuilding movements; have some fun! 

Died on this workout.  Wasn't feeling great from the start and just sucked the life out of me.  Glad to know it pretty much crushed everyone else also however I was really slow.  Started cramping during my snatches in round 3 but kept fighting through it mentally more than anything.  

080414

A. Snatch wave 3.2.1.3.2.1.3.2.1

60-65-70-65-70-75-70-75-80 (miss)

B. Back squat - sets of 5

60-80-100-110-120-130PR

C1. 10rm oh walking lunge 

40-50-60-70

C2.  Box jump 1/2/1 40"-44"

D. Emom x20

Odd - 1 burpee + 2 hspu x2 sets

Even - :50 on AB

Got 2 sets full on all odd minutes except for 1 set and I missed 1 hspu 

AB - 138 cals stopping bike every time

07012014

Am track session 

400m TT - this kinda sucked but was just happy to break a minute. Finished in :59. Big headwind on the backside straightaway that zapped me. 

800m x4 resting 1 min b/t @ 80%

Kept a solid pace here. Nothing crazy but not slow. 

06302014

Snatch wave building on previous weeks

1@80%, 1@84%, 1@88%, 1@84%, 1@88%, 1@92%, 1@88%, 1@92%, 1@96%

Made all snatches except 96%. Snatch really only felt solid on one lift. Will continue to work it. 

Back squat 

1x8 @ 65% - 91kg

1x8 @ 70% - 98kg

1x6 @ 80% - 112kg

1x6 @ 85% - 119kg

Made all lifts with 2 sec pause in the hole. Was really hard today!  Glad I got through them all

EMOM x 20

Odd - 5 burpees and 5 kb squat cleans & 53#

Even - 5 strict hspu

Finished the burpee/kb squat clean portion in under :30 every round and got faster as the time went on. 

Hspu started @ 5 for the first 3 rounds and went to 4 for one round then all 3's to finish it out. Found a much better position for myself and will definitely be working this more often. Good couple days!!!  Starting to get back in the groove. 

06292014

Worked on some sets of butterfly pull-ups. Last week worked sets of 10, today worked sets of 15. Did around 6 sets all ub and felt pretty good. 

Nick was trying to beat chases score in the 2 min DU test so I did it with (after) him and got a pretty big PR. 216 in 2 mins. 216 straight also. Previous best for ub du's is prob 130 so huge gains there. Very happy with today. 

06282014

A. Strict press - heavy double in 10 min 

Worked up to 65kg. Left shoulder felt like shit today. Weak from the start. 

•rest 2 min

B. Bench press - heavy double in 10 min

Worked up to 90kg. Shoulder still felt like shit but pretty happy with this considering. 

•rest 2-4 mins

C. Deadlift - build to heavy triple not TnG in 10 min

Worked up to 160kg. Was a little cautious with this today because of my back and hamstring. Hamstring was still tight today so stopped here but it felt heavy regardless. 

D. AMRAP 20

10 cal AB

20 cal row

300m shuttle run (50m down and back)

Score - 5+32

Was 1 shuttle run away from finishing the 6th round. Runs felt slow. Kept the AB from 409-425 and rowed in the mid 1400 cal for every row

06262014

Back squat

1 x 10 @ 84kg

1 x 8 @ 98kg

1 x 8 @ 105kg

1 x 8 @ 112kg

Got all with a 2 sec pause in the hole. Really tough on last 2 sets. 

Split jerk triple from rack

60-80-85-90

Stopped there because was getting tough and looking like shit. 

A1. Single arm lunge presses

35x10, 40x10, 40x10, 45x10

A2. Weighted ghd sit-ups 

25#x15x4

Map training 

Amrap 10

15 cal AB

10 box jumps holding 25# plate

5 strict hspu 

Got 4+3. Box jumps were hard but happy I got all of my hspu unbroken 

Amrap 10

10 kb power cleans 53#

20 du's 

3 power snatches 145#

5 rounds even?  Might have been 4. Got same as chase and was 10 reps (kb) behind Brandon. 

06252014

Rest day

Carried around the hot ass vacuum and cleaned the whole gym for about 2 hours. Active recovery haha

06242014

For time 

5 strict mu

200m run

4 strict mu

200m run

3 strict mu

200m run

2 strict mu

200m run

1 strict mu

200m run

3 mu

200m run

5 mu

200m run

7 mu

200m run

9 mu

200m run

Time - 15:28

Happy that I got all sets ub except the set of 9 which I broke into 6/3. Grip/pull was going and rings were a bit slick 

Rower - outside. BEAUTIFUL damn day. 

500m x8

Was supposed to row @ 1:46 but felt easy so I pushed it a little. Felt good overall. Legs started to go towards the end but happy with it. 

Side flies w/ 2.5kg plates for 15 reps x4 sets

SA Kb rows - 70# kb x10 ea arm x4 sets

06232014

Back squat 

1x10 @ 60% -

1x8 @ 65% -

1x6 @ 70% -

1x6 @ 75% -

1x6 @ 80% -

Did all reps with a 2 sec pause in the hole. 

EMOM x 14

Odd - hspu sets of 5 

Even - :45 sprint on AB

Jerk holds x :20. 

These were miserable and worked up to 75kg. 

06222014

Rest day 

06212014

A. 10RM Front SqT - in 15 minutes or so
40-60-80-90-100-110.  Pretty pleased with this as it was what I had in my head for the number I was shooting for 

B. Ind: 
30 Clean & Jerk 135#
30 bar lateral burpees 
30 T2B
30 Cal Row 

Time - 8:18

06202014

A. CG Grip Pull + Below Knee Pull + Hang Clean Pull; 3x3 @102-105%

Went up to 126kg, felt really heavy. Did this last after all else was finished. 

B. 400m Run; top of every 3 min @90% x 6

Ran 1:03 x 3, 1:06 x 2, 1:08. Felt shitty on all of these. Left hamstring/hip/piriformis is still really bothering me.

C. 5 rds 

2 TGU (1 each arm - heavy)

:15-:20 L-Sit hold

60’ Burpee Broad Jump

:30-:45 min Plank Hold

Did max times on l sit and plank holds and used a 53# kb for tgu

06162014

Tried a pre workout today - used some amino energy and beta alanine before the warmup and throughout the squats 

Warm up 

Row 400

Run 400

X5 rounds

Back squat 

10 @ 84 - added 1 sec pause @ bottom 

8 @ 98 - added 1 sec pause @ bottom

6 @ 105 - added 1 sec pause @ bottom

4 @ 112 - added 1 sec pause @ bottom

Pause made it difficult. Would have been pretty easy without it. Legs still aren't back fully but will progress with the coming weeks. 

Emom x 20 

Odd - assault bike 12 cals

Even - 10 wall balls to 10' target 30#

Snatch 

1 @ 75% - 63kg

1@80% - 67kg

1@85% - 71kg

1@78% - 65kg

1@83% - 69kg

1@88% - 73kg missed then made

1@81% - 68kg

1@86% - 72kg

1@90% - 76kg missed x2 then made with straps. Tore thumb open. 

Hang clean x2 + jerk x2 - 50, 70, 80, 90, 95, 100. Pretty happy with it even though the 100 was ugly. Was a good weight and haven't had that heavy overhead in a while since the back has been messed up. 

02022014

Was supposed to be a rest day. Ran open gym and messed around with some stuff. Finished up with some back squats 5x5 @ 115kg and weighted mu. Did 3x3 @ 10# then 2x3 @ 15#

02012014

A. 5k Row - hold 1:58 / 2:08

Did this fairly easy. Felt good on the back while completing but got a little tight after. 

B1. Pendlay Row 6-8 reps x 4 sets ; no rest
b2. HS Hold :20 x 4 ; rest 2 min

Worked 135-155-155-165 for pendlay rows and hs holds were free standing to mix it up a bit. They're getting much better. 
C. 10 min of Light TGU Work  

Worked with a 35# kb and focused on each position with a 1 sec pause going through. 

01312014

A. 13.1

40 burpees

30 snatches 75#

30 burpees

30 snatches 135#

20 burpees

30 snatches 165#

10 burpees

AMRAP snatches 205

Back was garbage still from Wednesday. Will be redoing this again soon for an accurate assessment. Only got through 21 reps at 135. Could barely bend down for burpees. It sucked. 

B. Front SqT - 3.3.3; rest :20, rest 3 - build to max 

Skipped this due to back being messed up still 

C. HS Hold on wall a stability focus - :20 holds x 5-8. Rest accordingly 

Did these and really focused on positioning 

D. DB SA Row 10 reps each side x 4 

Went 50-60-70-80

80s were really hard. Next time will stick to 70s and keep it more strict 

E. Band Scap Work

Did a ton of this and felt good. 

01292014

Worked out today @ 1:45 with B, chase, mike, dan, JP, Lynn and Danielle. Was a fun training session. 

A. 12 min clock

6.5.4.3.2.1

Dead lift @ 345

Mu

Remainder of time is AMRAP 

5 wall balls @ 30#

10 t2b

Kinda died on the dead lifts. They were heavy and I had to keep taking my belt off. Went unbroken except for the set of 2 and I had to drop to take the belt off because it was killing. 

Ended up with 4 + 5 for a final score. 

01282014

am:

A. Hang Power Snatch - Build to 5 & 3 rep for the day  - 15 min

Worked up to 60 kg for 5 then 65 kg for 3. Went to 70 but was being a bitch after I smashed my pubic bone. Ran out of time there. 

B. 10RM TnG Push Press for the day - 2-3 attempts at max weight
Worked my way up to 70 kg which I was pretty happy with. 

C.Recovery

pm:
A. 5 min on clock 
10 Clean and Jerks @135/93
10 Clean and Jerks @155/108
10 Clean and Jerks @185/123
10 Clean and Jerks @205/138
10 C&J @225/153

Got through 6 reps @ 185. Clean and jerk for reps still a bit awkward for some reason. Will play with it more coming up. 

rest 5 min

amrap 10@90%
7 HSPU
9 T2B
11 Box Jumps (24/20)

Got 7 + 17 which I was pretty happy with. Kept moving the whole time and got 8 rounds through the hspu unbroken. 

rest 4 min 

amrap 10@95%
row 250m
15 Goblet Squats (70/53)
5/4  Muscle Ups

Got 3 + 165m. Again all unbroken and had a good pace. Didn't rest before t2b or box jumps. Got 8 rounds through the hspu which felt really good fo

01272014

am:

A. GHD Situps 3x20 

Done easily
B. Accumulate 3 min of L-Sit Holds

Did these in :20 increments. Need to def do more l sit work. 
C. Good Mornings 5x5; ascending

Worked my way up to 185
D.
:30 on HARD
:30 on easy
x 12-18 min on Rower

Went through 18 mins

pm:
A. 10 rep - OHS - in 12 minutes

Worked my way up to 80kg which has to be a huge pr for me. Could have gotten more if it weren't for my right hand still. After a while it just kills. Was able to keep it stable enough for the first 9 reps then was super shaky on 10. Failed the first 2 sets. Got 4 reps then 8 the second time I failed. 

B. 21-15-9
Cal on Assault Bike
C2B Pullups

Time - 8:35

Felt really good here. All pull-ups were unbroken and 21&15 were fully butterflied. Only got 5 butterfly on set of 9 before I lost my rhythm and went to a regular kip to save time. 

*rest between B&C

C. 
2k Row 
150Double Unders 
10 SqT Cleans @90% (240)

Time - 17:58

Row was paced well. I think I finished around 7:14. Double unders went 33/75/120/150

Missed the first squat clean but then made all the rest. Could have gotten back on the bar a little faster but time off the bar is getting better. 

01202014

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min

Worked up to 65kg. Felt pretty good. Could have gotten a little higher but ran out of time 
C. Push Press - build to 5RM in 10 min

Worked up to 88kg and that was about as heavy as I was gonna get for the day. Felt good and was pretty happy with that. 

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex

Went 80-90-100-105 on this. Missed first attempt @ 105 on below the knee. Just left it out front. Felt good with it though. 
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double unders 

First AMRAP - 7+23. Felt really good in this one. Should have just power snatched the first rep instead of trying to full snatch it to count as the first rep. Just wasted a few seconds readjusting feet and chasing the bar. Hips were def feeling it towards the end. 

Second AMRAP - 5+1 this one was much harder for me. Mostly mentally challenging as the weight wasn't that tough but legs were on fire. 

01152014

Am 

A. 800m row x 6 rest 2 min b/t

Kept around a 1:50 average and felt pretty good

Did a test for frosty flourisher 

Ladder ascending by 1 rep 1,2,3,4,5

Hang cleans @ 115

Shoulder to oh same weight

Box jumps @ 30"

Went up to 5 and took 2 or 3 mins. Can't remember 

Pm 

12 min on clock

Mins 1-4 

AMRAP

15 thrusters @ 100

15 c2b

Mins 4-8

10 wall balls 20#

10 kb swings 53#

Min 8-12

15 thrusters @ 100

15 pull-ups 

Pretty much repeat of opens wod from last year and got through 3 rounds on te first 4 minutes. Was what I would need to advance. Pretty happy with it. Butterflies my whole first round unbroken, second round 11/4 butterfly into reg kip then 8/7 in last round. 

01132014

Am. 

A. Assault bike sprints :35 on rest 3:00 x 10 

B. 2pm

5 rounds 

70 du

500m row

20 pull-ups

20 box jumps

20 DB snatch @ 60#

1. 5:21

2. 15:40 (5:19)

3. 26:09 (5:29)

4. 36:59 (5:50)

5. 48:06 (6:07)

Felt pretty good in all rounds. Hands should have been taped. Will have to invest in some gymnastics wraps soon. All pull-ups were unbroken. Double unders were pretty fast and all unbroken but last round. Box jumps felt really good and had a good pace on the snatches. 

6:47 wod

6 squ cleans