05042013

Session 1
9am

A. Strength - individualized
Practiced jerk technique up to 135 and stayed there for a while. Getting more comfortable with it finally. More and more reps!!

B. Team WOD

Team of 4, 2 Guy 2 Girl
100 Ground to Shoulder (135/93)
100 Box Jumps (24/20)
100 C2B
100 SDHP (95/63)
100 Burpees

While this is all happening. 4k must be rowed. 1 person will always be on rower, 3 others will be working 1 at a time.
2 barbells. Once row is done, 2 people can work at a time.

Time 18:07?
Few miscommunications mid wod and a weight confusion. We used 115 for sdhp instead of 95. I traded out with Amy on those for the rower because I was too slow.


Session 2:
Afternoon

A. 3 rds - individually
10 DB Snatches (5 each arm alternating)
100m Sprint

100/70 is target on DB

Used 90# db. Shoulder (left) couldn't handle the 100. Finished in 6:24

Rest

B. Team Relays - teams of 4
8x100m
4x200m
Time - faster than B and Jordan ; D

05012013

A. Clean Ladder - EMOM style
225 climbing by 10.  Got 225, 235, missed 245 twice but got it on a third attempt after I was already dq'd from the ladder.  Missed 255 on all 3 attempts

B. Jerk - Singles for day to 1RM

185x2, 205xF.  Still an issue!!!!

C. "Diane"
21-15-9
Deadlifts 225/155
HSPU

Time - 10:06

D. EMOM - x 14-20 Min
Odd: weakness
Even: weakness 

Did 3 Rounds AFAP

50 du

50 air squats

Holy leg burn.  Was a good one.  Will use again

E. Recovery Row or AD - 7 min + Recovery mobility / stretching

04302013

A. Snatch - Double : TnG
155x2, 165xFx3  Failed 165 on all attempts
B. Snatch Pulls 3x2 @115%

C. Back Squat 3x2 @21X1
265x2, 275x1

A. "Helen"
Time - 8:36
B. 1k Row @ Z1 (immediately following Helen)
C. Foam Roll for min of 10 min. Shoot for 20 

04282013

A. Skill Session
Snatch / Clean & Jerk
* working area of weakness on these lifts. 
** low volume. Lots of analyzing. Guys with guys, girls with girls. Keep separate. No platforms. No straps. 
^40 minutes - use clock. Single lifts. Can climb, heavy is ok, but technique and skill session is focus. Something breaks, so not deviate from main goal here.

Snatch felt good in all positions.  Worked mainly on the jerk during clean and jerk technique

Then warmup for movements for wod

B. AFAP , all at same time
Row 1k
30 Pistols (15 each leg, alternating)
20 Hang Clean (225/135)

Time - 19:17  Used 225 for what I could do which ended up being 3 reps.  was finished with row @ 3:26 and pistols @ 4:54.  Used 225 until around 15 min mark then dropped to 205 and finished out with mostly triples and one set of 2

C. Recovery / Mobilize

04272013

Session 1:

Cauley Stadium Track, Lowell MA. 

Teams of 2 - Same Gender

A. Skills : Long Jump, Triple Jump
Worked technique with Pat for a while.  Was pretty fun and helped a lot.  Few big things changed that were wrong and really seemed to help

B. Team WOD : Separate SCORES
200m Walking Lunges (135/93)
&
Burpees

^ 1 person walking lunges. 1 doing Burpees. 2 scores. Time to complete 200m Walking Lunge is one score. Total amount of Burpees is another. Bar can be positioned however you want. 

Finished around 16 minutes.  We had a bad strategy and had far too many transitions.  Ended up doing 10 burpees each and after 10 burpees we would switch positions.  Ended up with 270 something burpees and were about 40 yards behind next team.

C. Team Relayed Suicides - Cramped during these bad.  Must stay hydrated during future track sessions

D. STRETCH & MOBILIZE

04262013

Session 1 
A. One Running Clock 
40 min
1. 10 min to est 1RM Snatch - shoulder was tweaky so only did power snatch up to 155
2. 10 min to est 1RM BS for day - 295x1, 305xF
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move. - 210 PR*
4. 10 min to eat 1RM Front Squat - 265x1, 280xF

Rest 

B. Front Rack barbell walk. Max distance x 2 (405/315)

Got from the first bay door to the dumpster next door.  Maybe 50 feet.  Will be implementing these more as they were great for the hips.  Really felt them later in the week.

C. Farmers Carries - 100m Intervals

Used 140# per handle for 100m.  Didnt put them down at all.  Did 2 sets 

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

Score - 5+23

E. Row Intervals 
:20 On :20 Off
85-90% x 15-20 Intervals 

04212013

8a Session

"Gauntlet"

20 Cal Row
30 Burpees (onto plate)
40 DB - Ground to OH (45/25)
30 T2B
100' OH Walking Lunge (44/25)
50' Sprint

Finished in 14 mins.  Was off the rower and done with the burpees quickly.  DB's killed my time.

Rest

Session 2 - Afternoon

Skill / Individual Work

A. HS Walks
B. L-Sit Holds
C. Recovery Row / AD - 30 min

04242013

Session 1
A. Snatch Grip PP 4x2

153x3, 173x3, 193x3, 203x3.  Used same rack as the girls but was happy with the weight

B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following. 

Only did one set but PR'd with 43

C. Clean Pulls 4x2 @110-115%

Used 295 but still needs work on the technique

Session 2
A. "Jackie"
Time - 7:49 PR*

Rest 10 min

B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2

Used HSPU as a weakness for 10 mins doing 5 every min then did 1 max set of thrusters every minute on the minute for 10 mins.  High of 11 and low of 3 when the bar fell out of my rack position.

C. GHD Back Ext 3x20 , rest accordingly in between 

04232013

Session 1
A. Clean & Jerk - 1RM for Day

-Got up to 205.  Clean is never the problem....jerk still the issue

B. Clean - 3RM TnG (SqT or Pwr) Whatever produces max #

-225x3 which I'm pretty happy with

C. BS - Single (10 min to get a heavy single)

285#

Session 2
A. "Grace"
30 Clean & Jerks for Time (135/93)

Time: 3:29 Lost count in the middle somewhere because I thought Dan was counting for me.  Just restarted at the last number I remembered

Rest 10 min

B. AFAP,
30 Front Squats (95/63), 500m Row

Time - 2:48  Finished front squats in approx :50.

Rest 10

C. Back Squat - 5 Min to rep out 225/155 from Rack. AMRAP. Technique first. Never fail and have to get back to rack etc.

Score - 33 reps.  Should have gone harder and rested less.  Will try again soon.

04202013

9a Team WOD: 1st Session

AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh

Then two guys go,

Same thing at weights if 135/85/65

***Barbell can't touch ground. 2012 regionals team wod

Did it with Chase, Lindsey and Lynn. Felt good about how we split up the workout. We went through pretty smoothly.

Back Squat -
Pull-ups went c-10, j-15, c-10, j-15
Shoulder to oh went 15 for him, 10 for me
Front Squats -

Will fill in later



2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races

B. Standing Long Jump

C. Triple Jump

D. MaX Effort 500m Row
1:31.1

Rest 6 minutes

E. 5k Run - Sustainability
Finished about 23:30 which is pretty good after all the sprints/jumping/squatting that I did today.

04192013

Competitors Warmup + Mobility Prep

Then,

A. Snatch - Double
^ drop from top, right back on the bar for second lift.
- shoulder was a little sore so just did power snatch but hit a PR of 165#

B. 5RM TnG - SqT or Power - whatever obtains max #

C. FS - establish 10RM in 10 min and no more than 2 sets.
-got 225x10. Tried 235 but only got 5 reps before I re racked it. Was pretty exhausted after the 225

D. AFAP
10 C & J 135/93
5 C & J 165/108
5 C & J 185/113
5 C & J 205/123
3 C & J 225/133
2 C & J 245/143
^ power or squat. Ideally power will be faster but as weights increase if you have to squat clean, that's fine.
-got through 205 in about 15 mins then cleaned the 225x3 without the jerk

E. 400m Sprints x 5 , resting 2 min between.
-1:12, 1:14, 1:14, 1:20, 1:16

F. 7 min Recovery Row - Z1

*** rest between C & D and D & E

04172013

A. Bench Press - Doubles
- 205x2 - shoulder didn't feel good benching
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
-Back squatted 275x2

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

Score - got 165x3 on the ohs. Wrist and shoulder werent great but still is a good weakness wod for me. Need to keep hitting this weekness

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility

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

041413

Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)

***25 Min Cap

Did first half with Chris Bernard. Went pretty well. Felt good on MU, got 9 in a row and came off so I wouldn't be crushed for the rest of the workout.

Rest 15 min

Session 2:
A. Strength Focus - (weakness #1)
-Back Squat 265x5, 275x3, 285x1, 295x1
Felt really good today. Changed up the squat a bit and stayed a little more forward than normal. Will continue on with this and see how it goes.

B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead
- used 165 but lost count of reps. Got around 10

Rest 3 min

AMRAP 2
Sqt Clean Thrusters - KB's (53/35)
- no damn clue how many. Lost count early. First set was 10. Lost count after that.
C. Sleds w/ 90# on it. Intervals with B and chase for 16 mins. Legs were on fire.

041213

A. Snatch 1RM for Day (squat)
-180 new PR. Felt good. Had to consciously move the feet. Was close to 185. Soon!!

B. few sets of Doubles

C. 1RM Power Snatch

D. FS - 4x2 @22X1
-Hit 245x2. Felt good but was tough.

2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
-Time - 2:40

B. 10 min Recovery AD - Z1
-felt good and kept it @ or over 60 rpm

C. :45 On :15 Off x 3
1. HSPU
2. FS 185# from floor
3. Box Jumps 30/24
-score 103 reps

Did c because wouldn't be working out Saturday. Wanted a little extra volume.

* lighter volume today, prepare for tomorrow.

041013

A. Skill: Muscle Up Work - Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min

30# mu.

B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc

C. HS Walk Practice - 5 min

D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Got through 1 @ 165

Rest 5

5 min To establish 1RM Thruster at this Point
Got 195 but back was still unstable as usual at the top. Locked out fine but find go any higher.

E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8

Did this during kids class in their transitions

F. Recovery Row - 7 min at 2:10/2:20 Pace

04092013

730a
Went for a 5k+ run. Kept a pretty good pace. Felt good to get on the road.

11a
Clean and Jerk
- heavy singles for day 95, 135, 165, 185, 195, 205

Complex - 1 RM of squat clean/front squat x2/jerk
135, 165, 185, 195

1p
AMRAP 7
3 power cleans 205#
5 hspu - 45# and abmat
7 box jumps - 40"

3 full rounds. Waited too long before warmup and wod starting and 225 clean wasn't happening. Dropped to 205 and lost about 50 seconds in the weight changeover.

Rest 5 mins

1k row
30 ghd sit-ups
60 walking lunges

Time - 6:49

Felt really good in the second one and with both wods overall. Quads def felt smoked in the second one. Low back was a little tight after first one.