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. 

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. 

04162012

A. 10RM TnG Squat clean (10min)
-got 165x10. Went from a few warmup reps @ 135 up to 185 which I tried for 10 but only got 7. Was super winded. Will be trying this again.

Rest 5

B. 1RM FS for day @20X1 (10min)
- 265x1, 280xF

Rest 5

C. Snatch Grip DL 4x2 ascending @21X1 (10min)
- 335x2

D. L-Sit - accumulate 2 min, DB on floor

E. WOD
200m Run
50 Wall Balls (20/14) to 10'
400m Run
50 Pull-ups
200m Run

Time - 8:19

Wed 12-05-2012

WOD: 4x Through
1 min Cal Row
Rest :15 seconds
:45 Sec KB Swing (53/35 – 70/53)
Rest :15 sec

Rest 1 Min

AMRAP 1
T2B

Rest 1 min

AMRAP 2
Burpee plate jumps (comp standard)

Score: 78, 52, 26, 34

Row/kb was tough. More winded than muscle fatigue which I wasn't expecting. Felt pretty good during the t2b but was still tired. Burpees started off with 18 straight then tapered off as I got tired.

Weightlifting Wednesday

Clean: 135x5, 185x3, 225x2, 245xF, 245x1, 252x1 (pr), 255xF, 255xF, 255xF

Front squat: 135x10, 185x8, 225x5, 245x3, 255x2, 265x1 (pr), 275x1 (pr)

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.

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.

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

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.

Sat Oct 6, 2012

Today we get up and hit the road. Hard to find any CF gyms open so we find a local golds on the way and get a little squat sesh in.

Back squat
135x10, 185x6, 225x5, 255x1, 275x1, 285xF, 285xF, 285xF, 275xF, 255x5, 225x10

Front squat
185x5, 185x10, 185x10 unbroken.

Good volume. Kinda pissed I missed 185. 175 felt light the first time through. Front squat felt great today.

Fri Sept 7, 2012

Front squat - 185x5, 225x5, 235x5, 240x2

Sat Sept. 1, 2012

BACK ON THE BLOG!!!

Open WOD 12.3
AMRAP 18
15 box jumps 24"
12 push press 115#
9 t2b

8 rounds + 14

Front squat - 155x5, 185x5, 205x5, 225x5, 225x3

Was super exhausted after the WOD, front squats taxed the lungs pretty hard

Sled drags - 400m with empty sled, 200m with 30#, 200m with 50#, 200m with empty sled

Quads were on fire!!

Monday April 2, 2012

Strength:front squat 4x2

Got up to 225, ran out of time, get good and wanted 240

WOD: Death by front squat 135#

12 rounds + 10

Thurs Jan 5, 2012

Am- Rowed 2k

Front squats

95x5, 135x5, 185x1, 205x1, 220x1, 225x1, 235x1*

New PR on front squat

Felt strong today, consistency is starting to show!!

Tues Jan 3rd 2012

Am: front squats
135x3, 165x3, 185x3, 195x3, 205x3

WOD: "UFO"
4 rft
15 t2b
30 wall balls 20#
60 double unders

Time 19:05

Shoulders got real tired after first set of wall balls. Had trouble stringing DU's together after wall balls. Got first 30 unbroken then broke into sets.

Front Squat

Warmup: DU's, prayer stretch, light front squats

WOD: Front Squat

135x5
165x5
185x5
185x5
185x5
185x8

Most reps gotten at 185 so far, tried keeping chest vertical more...felt good

WOD 2: Wrestling Practice

Doggin on fools...as usual

CFFP Wod Tuesday

Warmup: light front squat and air squats, hip mobility

Wod 1: front squat

185x5, 185x5, 195x5, 195x4, 195x2

Snatch work 10x1

Felt much better

Wod 2: 15-12-9
Power snatch 95#
burpees
400m run

Time: 11:21