12042013

A. Back Squat - hit 6 RM for the day 

Got up to 120kg

B. Snatch Balance Work - 10-15 min

Stayed light. Nothing too crazy here. 

C. Strict HSPU work - play with heights -8-10 min

pm: 

A. Back Squat - Max out

Worked up to 308 finally. Felt good. Tried to go up again and failed @ 312. Happy to get back up above 300 finally. Especially with comp plates. 

B. AMRAP 8

"Fran"

then remainder of the time for max clean and jerk 

Finished Fran in 4:03 then got up to 235 clean and jerk. 

11072013

Thursday

am:

A. Push Press - 5RM

70-75-80-85-90x3-90xF

B. Box Squat - 3RM - parallel

100-120-125-130

C. 35 Pbar HSPU AFAP

11:31 actually felt pretty good. Shoulder (right one) was getting locked up a bit at the top of the press but other than that happy with how they felt. 

pm:

A. 10 rds - get your reps in, be smart about rest times

3 SqT Cleans (225)

5 Muscle Ups

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. 

07222013

130p

A. Back squat wave - 10, 8, 6, 4, 6, 8, 10

Went 245, 255, 265, 275, 265, 255, 245. Weight was perfect. Really rough...could feel my hamstrings fatiguing more and more as the sets went on.  The rest felt short and usually that's not a problem for me. 

B. 15 snatches @ 80-85%. Went up to 145 and hit the first 6 in a row. Missed a few (maybe 3) then hit a couple more before a few more misses. Legs were very fatigued from the squats today. 

C. 5 rounds 

5 strict hspu

200m run

Time: 8:43

Hspu were great until third round when I had to break them up. Run felt really good and helped to get rid of the cramp in my quad from squeezing during the hspu. 

Nutrition

530a - 2 blueberry bagels, whole milk

830a - half of roast beef sub with bacon, med ice coffee cream and 2 sugars.   Daherbar. 

330p - protein shake and chicken Caesar wrap

7p - protein shake, pasta with peas

10p - ice cream

06032013

A. 1 RM front squat - 275. Failed @ 282x2. 275 has been consistent but need to start getting past these sticking points in my squat. Need the gains. 

Rest 10 mins

B. EMOM x 10 mins

5 front squats @ 70% of A

Did @ 195 and didn't have a problem with it. 

C. 30 MU for time

6:40 PR by prob 45 seconds. Felt good. 8-4-2-3-3-3-3-2-2

EMOM x 20

5 hspu every other minute. Did first 4 rounds strict then had to start kipping.  

Nutrition

430a - pro strength

530a - 12 oz whole milk

830a - 2 packets oatmeal, 1 large stuffed pepper

1115a - banana nut muffin with butter and a double bacon, double egg on a plain bagel

330p - post workout shake and 1/3 of a tuna wrap

715p - rest of tuna wrap and ice cream

Mon 12-10-2012

Mon Dec 10, 2012

Snatch EMOM x 20 mins
95x3x3mins, 105x3x3 mins, 115x2x2 mins, 135x1x5 mins, 140x1x4 mins, 145x1x3

Missed a few at 135, 140, & 145 so I had to redo them within the minute. Pulls felt good but the catch felt very unstable. Shoulders weren't solid when the bar was being received in the bottom...lazy!!

Hspu - 2x45# plates and 1 abmat
Got 5, 4, 3, 2 for my sets on these. After I failed I dropped a set of 45's to only 1 set of plates (thanks to Jordan for making that quick) and finished the rest of my reps. Last set was 5 on only 1 set of 45's

EMOM x 10 mins
5 Power cleans 155#
Ring dips

Finished all power cleans and ring dips within 22 seconds for the first 8 rounds kipping the ring dips. Did the last 2 sets strict and finished rounds within 24 seconds. Kip felt amazing tonight.

AMRAP 10
350m row
10 wall balls 30#
20 abmat sit-ups

This one was tough. Went out of the gate a little too hard on the first row and paid for it the rest of the workout. Wall balls were tricky once that sucker got wet. Sweat + 30# wall ball= no fun. Power clean Wod def didn't help this one be any easier

Score - 3 Rounds

3 rounds
10 GHD sit-ups
35 DU's

Ghd sit-ups hurt my back like always. More strength work needed there. Add it to the list!!

3 rounds
30 second wall sit
800m run

Felt great on the run tonight. Lungs were strong. Legs got a bit tired but pushed through and felt great after. Recovery was quick as it has been lately.

Fri Feb 10, 2012

Warmed up pretty well doing generic warmup stuff

WOD 1: AMRAP 12
30 DU's
15 power cleans 115#

6 rounds even

had a problem stringing double unders together early but got them towards the end...fun workout

WOD 2: "Nate"
AMRAP 20
2 MU
4 HSPU
8 KB swings 70#

completed 10 rounds plus 3 reps

felt good during nate but hspu still need a lot of work

Cash out: Tabata  Air Squats

completed with 20# vest on and got 23, 18, 15, 13, 15, 15, 15, 15.

Back on the blog!

Warmup - 500m row (light) and a few hang power cleans/hspu

WOD: Hang Power Cleans 115# 12, 10, 8, 6, 4, 2
            HSPU 2, 4, 6, 8, 10, 12

Time: 11:01

Been going consistent lately and feeling good.  Cleans have been feeling great as of late also.  HSPU were harder than expected after HPC.  Back at it tomorrow!

Warmup: Jump Rope, Jog, Light deadlift

Wod: Magic Hat No. 9

9 min AMRAP

Deadlift 255

Handstand Pushups

C2B Pullups

Completed 3 Rounds 16 reps