02022014

Was supposed to be a rest day. Ran open gym and messed around with some stuff. Finished up with some back squats 5x5 @ 115kg and weighted mu. Did 3x3 @ 10# then 2x3 @ 15#

08052013

session a: 

A. Snatch Complex:   Deadlift + lower below knee 2 second pause and hang snatch + TnG Snatch

50kg, 55kg, 60kg, 65kg x F, 65kg, 67kg

B. Back Squat Wave - 8.6.4.2.4.6.8 - shooting for higher #'s than last wave, with same each rep scheme.

117kg, 122kg x 4. Failed on 5th. Dropped to 120 and failed at rep 3. Bad day squatting. 

C.  EMOM x 20

Odd: 2 SqT Cleans @ 225

Even: 7-10 HSPU   Start with 10 while you can, keep above 7

2, 10, 2, 10, 2, 8, 2, 7, 2, 7, 2, 7, 2, 7, 0, 6, 2, 3, 2, 7

session B: 

A. 

400m Run

10 muscle ups

rest 10 min x 3

2:24, 2:23, 2:30

Felt really good with the cleans today. Was doing a much better job of getting under the bar in my pulls and not letting it get away from me.  Really worked on "upper cutting" the bar. Was happy that I only missed 2 cleans the whole time. 

Got all of the muscle ups unbroken but barely. Will def have to push harder next time in the run and try to not wait so long to get onto the rings

Mon 11-12-2012

Row :30 on, :30 off for 10 mins

Most rounds were 13 calories. High of 15, and low of 12.

Rest 5 mins

Row
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on

Was in the low 1:50's for the 3 and 4 minute intervals. The 1 min intervals were in the 1:30's and 2 min intervals were in the 1:40's.

1. Back Squat 4×6 20X1
Dont remember weights.

2. AMRAP 2
Clean & Jerk 205#

Score: 1

Rest 2 min

AMRAP 2
Clean & Jerk 155#

Score: 13

Rest 2 min

AMRAP 2
Muscle Ups

Score: 13

Super pissed at the first Wod, missed the jerk probably 4 times and hit myself in the face with the last attempt. Second Wod I was very happy with. I push jerked every rep and felt great getting through. Third Wod I was also happy with. 8 straight TJ start it out.