01262015

A. Snatch pull + snatch + 3 OHS

Built to 60kg and stopped there because wrist was killing from catching clean low last week. 

B. Behind the neck split jerk + front rack split jerk

Built up to 85kg and felt good. Not a max but focusing on speed and footwork

C. 3 rounds 

25 thrusters 95/105/115

25 lateral burpee bar hops

•rest 1 min b/t rounds 

*weight increases every round 

-2:17/7:??/12:28

D. SA DB row 4x8

53, 70x3 rounds 

E. 3 rounds 

20 hollow rocks

20 back ext 

Rest 2 min b/t rnds 

Second session 

A. Back squat 5x5 @ 80% (120kg)

B. Reverse hyper 3x20 @ 50kg

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. 

06072013

A. 1RM SqT Clean - 245 went to 255 and missed x 3

B. 1RM Split Jerk 220, ties an old clean and jerk pr but still needs work 

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

10:13. Back died on this workout. Return to the ground with the bar was the worst part on the fourth and fifth rounds. Everything was unbroken but those last 2 rounds of power cleans

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