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. 

08142013

A. SqT Clean x 2 + 3 Hang high Pulls (below knee)

Worked up to 105 and was pretty happy with that. Pulls were a bit sad but I was tired by that point and gave it all that was left. 

B. Front Rack Lunges 4 x 12 - ascending- alt legs

60-70-80-90. Didn't think I would get nearly this much so was pretty pumped with it. 

C. 

Run 400m 

50 Power Cleans (95)

Run 400m

Time 7:07. Wasn't that bad. Did 25-6-10-10

D. DB SA Row 4 x 6; rest :30 between arms 

50 x 2, 60 x 2. Made sure to keep scaps pulled back the entire time but lost it a little on the last rep

06202013

A. Clean - Heavy Single

185, 205, 225, 235, 245, 255 PR, 260xF

B. OHS 5x2 @32X1

Cut these short because my hand was killing me. Felt like knives in my palm. Worked up to 165. 

C. Back Squat - 7x5 @80%

Squats still feeling good. Occasionally on my toes but not struggling yet in the cycle. 

D. WOD:

800m Run

25 Box Jumps (40/30)

800m Run

50 KB Swings (70/53)

800m Run

100 Wall Balls (20/14) - to 10' target

Finished in 22:48

I was happy with the entire WOD except for the wall balls. Box jumps were fast, kb swings were unbroken. Wall balls were 20-15-15-10-10-10-9-11

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

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)