08052014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 

Worked up to 90kg with makes. Got 95 for 3 cleans but missed the jerk 

B. Deficit Deadlift w/Chains ; build to heavy Single here 

Built up to 170kg

C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
Went up to 44# kb's in each hand.  Legs started to get crampy

C2. 200m run   :5 hard / :10 slow till completion 

D. Row; Cyclical Work (athlete specific)

those build on splits, remove second or two from split times and repeat 4-500’s 

those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

- Didn't do aerobic stuff

pm:

A. 5 rds ; rotation starting station each time

400m Run 

20 C2B 

12 Power Snatch (115/83(95/63) *UB is goal here 

10 burped box jump overs 

40 Double Unders

rest 4 min between rds 

+

10-15 min of Bodybuilding movements; have some fun! 

Died on this workout.  Wasn't feeling great from the start and just sucked the life out of me.  Glad to know it pretty much crushed everyone else also however I was really slow.  Started cramping during my snatches in round 3 but kept fighting through it mentally more than anything.  

08202013

A. Power Clean x 1 + Push Jerk x 2 - Heavy single 

70-80-85-90 missed second push jerk

B.  Power clean @ 90% of 1 Rm; 2 reps on the 30 seconds x 5 minutes

C.2.4.6.8.6.4.2

Tire flip

bupree box jump @ 30"

wall walk

Time - 14:03

+

core work for 10 minutes here

08132013

AM Session :

A. 

:30 on @85-90%

:30 on @60%

x 20 min on AD

Missed this because didn't know programming was already done and I had on ramps early. 

PM:

A. Power Clean Cluster  1.1.1 x 5; rest :10; rest 2-3 min

B. Push Press - behind the neck 5x2 - ascending. Playing with this position to est a weight for future. 

65-70-75-80-83

Was really happy with this and felt pretty strong. Bar was easier to get up only having to go straight. 

C. EMOM x 20

Odd: Strict HSPU - focus head through quality x 4-6 reps

Even: PS x 5 reps at 115#   Speed & technique = major focus here

This was tough today. Still bending my arms a ton in the snatch and not pulling under as much as I need to. 

D. TGU - 20 reps alternating

08062013

A. Power Clean + Push Jerk - heavy Single

Only worked up to 205 here. Push jerk wasn't feelin smooth today

B. EMOM x 8 @60-65% for 2 reps

Started to feel better here but also lighter weight. 

C. MAP Training - 80-85%

AMRAP 10

10 KB Swings (70)

10 Burpees

200m Run

rest 10

AFAP per round, 

10 Deadlifts (225)

10 Burpees

200m Run

rest 8 min x 3

+ 

20 TGU - light weight, focusing on rehab shoulders

AMRAP 10 = 4+20

AFAP = 1:25, 1:22. 1:19

Had a really good day today. Liked both of these workouts and the kb felt pretty light in the first wod

Was glad times got faster on the repeater as I went on. Not sure where I made up the time but was happy overall

TGU= 35lb kb

08012013

A. Power Clean + Push Jerk - Single

70kg, 80kg, 90kg, 95kg, 

Felt pretty good here especially the pc. Pj still needs work. Will need to focus more on moving my feet and pushing my head through. More mobility!!!

B. EMOM x 8; PC + PJ x 2 @ 65-70% of A

C. 5 rds

5 SqT Cleans (115)

7 Bar Later Burpees

9 C2B

Time - 6:19

Should have held on a little longer on the c2b but overall thought this workout went pretty well. 

Monday April 30, 2012

Worked cleans. Got up to 225 but form felt off and didn't get it. Maxed at 205 today.

Wod - 10, 9, 8, 7.........1
Power cleans 155#
Burpees

Time 10:22

Wod was tough. Low back started getting tight. Need to work stringing cleans together better