08222013

11a.

A. Strict Press 3x5

40kg, 50kg, 60kg

50 was moderately heavy, 60 was a damn struggle. That was the heaviest I could have gone for 5. Not sure what my 5rm is but it's, pretty close to that. 

B. Push Press 4x4

70kg, 75kg, 80kg, 85kg x 3. 

Went for it with a steady jump bc 80 felt good. It was tough but still felt good. 85 just was all over the place. Bar was out front on first 2 reps. Lockout was tough. Third rep was better but fourth was out front again and missed it. 

C. 

AMRAP 10 of "Nate" - steady rounds 

rest 5 min

AMRAP 10 - max effort competition type atmosphere

20 Cal AD

15 Burpees

10 T2B

7+ 11

4+11

Damn AD. I hate that damn machine sometimes. First round out already was tired and kinda paced so I could stay consistent. Burpees were same...kind of map like training but a little higher paced. T2b was like a break I looked forward to every round. 

Fri 11-30-2012

Front squat - 95x10, 95x10, 135x10, 135x10, 165x8, 195x6, 225x5, 245x3, 255x2 (pr), 265xF, 265xF, 265x

Push press 5x2 - 135x4, 155x2, 175x2, 185x2, 195x1

Weighted ring dips - 3x3 @ 53#s

AMRAP 11 – 750m Row then AMRAP
8 Front Squats (115/85)
10 KB Swings (70/53)
12 Bar Lateral Burpees

Score : 4+10

Sat Sept 16, 2012

Push Press 3x10 - 115x10, 125x10, 135x10.

Was a huge pussy and only got 135 for 10.  Should have been much heavier but bar path was all out of whack.  On a positive note I think the problem is fixed finally.

Weighted Pull up - 45x2, 53x2, 63x2, 70x1

Didnt get to wod today, wasnt having a great training day and ran out of time

Fri Sept 14, 2012

Front Squat - Est new 3RM

195x3, 225x3, 235x3, 245x3, 255x3(PR)

New 3RM pr and felt strong again.  Both front and back squats are starting to feel right again.  Hopefully getting off this plateau I've been on recently.

WOD - 

6 min amrap

5 - 185# Power cleans

10 - lateral bar hop burpees

Rest 3 mins

5 min amrap

10 goblet squats 70# kb

15 t2b

Scores - wod 1 - 3 full rounds

wod 2 - 3 rounds +18

Wod was awesome.  Power cleans got heavy quick, gonna hit some EMOM with this weight soon.

WOD from earlier in afternoon

6 min amrap

5 squat cleans 165#

7 muscle ups

rest 3 mins

6 min amrap

250m row

10 push press 135#

Scores - wod 1 - 2 or 3 rounds + 9

wod 2 - 1 + 9

Push press sucked today.  Must work overhead!  

Wednesday Morning workout

Warmup: shoulder stretching and some presses with bar

WOD 1: push press

95x10
115x5
115x5
135x5
135x5

WOD 2: 5 rounds of AMRAP 3, rest 1 min between sets

3 thrusters 95#
6 Box jumps 24"
9 burpees

WOD 3: Wrestling practice

Wednesday

Warmup: double unders, various stretches

Wod 1: weighted pullups

35x1, 53x1, 53x1, 53x1, 53x1

Trouble getting second rep with 53 every time. Couldn't get chin over bar but close.

Wod 2: 5 RFT
10 pullups
10 push press 95#
30 double unders

13:24

Once again, Double unders killed my time. Need more work to gain some consistency.

Split Jerk/Push Press

Brandon, Tyler, and Dave came for lift


Warmup: General warmup

WOD 1: Split Jerk

95 x 10
135 x 5
165 x 1 PR


Push Press


115 x 5
135 x 3 PR (3 Sets)


 WOD 2: 5 Rounds:


10 HSPU
15 Pushups
20 x 24" box jumps

switched to 25 pushups and 30 box jumps after 3rd round.  Couldnt do HSPU anymore due to shoulder failure