08192013

A. BS Wave 7.5.3.5.7 - building in prior weeks 

112-117-122-117-112. Felt good today squatting. On my toes but only on the last rep of one set. Felt better today. 

B. EMOM x 16

Odd: TnG SqT snatches - starting 115 x 2-3 reps, climb in weight but speed is focus

Even: first half. Strict HSPU 4-5; then going to kipping 4-6

Started at 52 kilos and went up by 2 kilos every round. Hspu felt the best they have felt ever. Was getting a good kip and was able to kick back towards the wall and push my head through easily. Pumped!!

C. 3 rds

20 SqT Cleans (95)

20 Pull-ups 

Time 11:43. 

Felt like shit before and during the workout. Not sure if it was something I ate or what. Did the whole first round unbroken. Second round went 8 squat cleans then 12 followed by unbroken pull-ups. Third round fell apart. Squat cleans went 6-7-7 and pull-ups went 14-6. Grip was an issue today. Was the only real reason I came off the pull-up bar. 

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!  

Mon Sept 3, 2012 Labor day "Badger"

Mon Sept 3, 2012

"Badger"

3 RFT
30 squat cleans 95#
30 pull ups
800m run

time - 30:50

Back froze up quick on first set of squat cleans....more hip extensions and building up needed.  Not acceptable.  Runs felt good after 100m or so once back loosened up a bit.  Lungs werent taxed really.  Pullups went 20-10, 15-15, and 17-13.  Could have pushed a bit harder but was pacing pull-ups.

Wed March 28, 2012

1Rm clean: 95x8, 135x3, 185x1, 205x1, 225x1 235xF

Felt good but still need to clean up my technique. Still reasonably happy with the pr though

Sat Jan 7 2012

GRAND OPENING DAY AT CFF

Am-did competitor wod
AMRAP 12
5 squat cleans 185#
10 t2b
15 pushups
1 rope climb

Completed 4 rounds plus 15 pushups

Power cleans were heaaaavy today.