08072014

A. Build to heavy C & J 

60-70-80-90-100x-100x-95-100

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk *should be tough but do able for all minutes with tight, efficient movement 

Used 83 to start then went up to 85 @ minute 7 and finished @ 87 for the last minute 

C. Weighted pullups - heavy 5 rep x 4-5 sets; ascending in weight 

26-28-31-35-40

pm:

A. 

Backsquat 

Went up to 130 w/ no belt and felt pretty good

B.  @ 80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Amraps
1. 4+2
2. 6+7
3. Didn't do

Felt super gassed during these.  Need to figure out whats been going on last couple days

06262014

Back squat

1 x 10 @ 84kg

1 x 8 @ 98kg

1 x 8 @ 105kg

1 x 8 @ 112kg

Got all with a 2 sec pause in the hole. Really tough on last 2 sets. 

Split jerk triple from rack

60-80-85-90

Stopped there because was getting tough and looking like shit. 

A1. Single arm lunge presses

35x10, 40x10, 40x10, 45x10

A2. Weighted ghd sit-ups 

25#x15x4

Map training 

Amrap 10

15 cal AB

10 box jumps holding 25# plate

5 strict hspu 

Got 4+3. Box jumps were hard but happy I got all of my hspu unbroken 

Amrap 10

10 kb power cleans 53#

20 du's 

3 power snatches 145#

5 rounds even?  Might have been 4. Got same as chase and was 10 reps (kb) behind Brandon. 

06232014

Back squat 

1x10 @ 60% -

1x8 @ 65% -

1x6 @ 70% -

1x6 @ 75% -

1x6 @ 80% -

Did all reps with a 2 sec pause in the hole. 

EMOM x 14

Odd - hspu sets of 5 

Even - :45 sprint on AB

Jerk holds x :20. 

These were miserable and worked up to 75kg. 

06162014

Tried a pre workout today - used some amino energy and beta alanine before the warmup and throughout the squats 

Warm up 

Row 400

Run 400

X5 rounds

Back squat 

10 @ 84 - added 1 sec pause @ bottom 

8 @ 98 - added 1 sec pause @ bottom

6 @ 105 - added 1 sec pause @ bottom

4 @ 112 - added 1 sec pause @ bottom

Pause made it difficult. Would have been pretty easy without it. Legs still aren't back fully but will progress with the coming weeks. 

Emom x 20 

Odd - assault bike 12 cals

Even - 10 wall balls to 10' target 30#

Snatch 

1 @ 75% - 63kg

1@80% - 67kg

1@85% - 71kg

1@78% - 65kg

1@83% - 69kg

1@88% - 73kg missed then made

1@81% - 68kg

1@86% - 72kg

1@90% - 76kg missed x2 then made with straps. Tore thumb open. 

Hang clean x2 + jerk x2 - 50, 70, 80, 90, 95, 100. Pretty happy with it even though the 100 was ugly. Was a good weight and haven't had that heavy overhead in a while since the back has been messed up. 

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#

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. 

06242013

A. Snatch triple - tng - 135. Went to 155 and got 2 of the 3. Still needs work. 

B. "Fran"

21-15-9

Thrusters 95#

Pull-ups 

Time - 3:38 - was an :11 pr and did the whole workout unbroken. Was happy with my time overall though. Still need to rest less between sets

C.   Back squat 4x9 @ 75%. 

Used 225 and did all sets straight. No breaks between reps. Still on toes a little for some reps but good sets overall. 

Nutrition

5a - steak tips and broccoli left over from last night. 

8a - oatmeal - 3 packets of maple brown sugar

11a - cliff bar max

330p - protein shake and tuna on a protein wrap

930p - chicken broccoli ziti

06212013

A. Back Squat 10x3 @85% 

Used 255 and felt good. 10 sets were complete in 23 mins. Kept rest periods short

^ this will end week 1 of our cycle.

 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1 

Kept split around 1:42-1:43 for 20 rounds. Had a couple rounds that maintained 1:37-1:38. First couple rounds felt crappy but I settled in after that. 

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

06182013

A. Snatch - Double - off low blocks 

Worked through 95, 115, 135, 145, 155xF

Felt good but failed on 145 a bunch of times. Kept catching in the hole but was unstable and lost it. 

B. Back Squat 5x7 @ 75% - across

Used 225 and was really easy 

C. EMOM Work

X 10 min

5 Burpees + 6 C2B - AFAP

X 14 min

Odd: hspu 4-6 - alter accordingly 

Even: t2b: 6-10

Finishe the burpees and c2b in 16-18 seconds for all 10 rounds.  Tried to practice butterfly c2b and got unbroken in first 8 rounds. Hspu felt decent and f2b were easy. 

06152013

A. Back Squat - 3x5 across @ Mondays max weight.

 

Used 245 and was easy. 

B. Row x 25 min

:30 on @Z3

:30 on @Z1

Loooong row!

C. Weakness Work

04172013

A. Bench Press - Doubles
- 205x2 - shoulder didn't feel good benching
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
-Back squatted 275x2

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

Score - got 165x3 on the ohs. Wrist and shoulder werent great but still is a good weakness wod for me. Need to keep hitting this weekness

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility

Wed 11-28-2012

Back squat - 95x10, 95x10, 135x10, 135x10, 185x8, 225x5, 245x3, 265x1, 275x1, 280x1

Wod 1
AMRAP 10
8 power cleans 155#
12 box jumps 30"
16 abmat sit-ups

Score: 5 rounds

Rest 5 mins

AMRAP 10
200m row
15 burpee jump touches (6" above outstretched arms)

Score: 5 rounds

3 rds, – one running clock
35 Wall Balls (20/14)
65 Double Unders (130 Singles)
^resting 3 min between rds
3 rds , continuing on after 3 min from last rd,
25 Pull-ups
50 Air Squats
25 Push-ups

Time: 28:39

Wow lots of legs as shoulders but glad I did it.

Back squat - 95x10, 95x10, 135x10, 185x5, 225x5, 245x3, 265x1, 280x1, 290x1 (PR), 295xF, 295xF

Mon 11-26-2012

Back squat - 225x5, 245x5, 265x3, 275x1, 285x1(pr), 295xF

Felt good and prob should have went for 290 before 295 but I was feeling good and felt strong at 285.

WOD - 5 rounds
10 thrusters 95#
10 t2b

Time - 4:58

Got all t2b unbroken and got through all the thrusters unbroken until the last set when I dropped the bar with 2 left. Very disappointed in myself. Should have toughed it out and kept the bar in my hands.

Fri 11-23-2012

3P
Front squats - 95x10, 95x10, 135x10, 135x6, 155x5
@22X1 - 155x3, 175x3, 195x3, 205x3 (hard), 215x3 (harder),

4P
Back squat - @ 22X1 - 135x5, 135x5, 155x5, 175x5, 195x5, 205x5, 215x5, 225x5

2k row - stayed at 1:58 for 95 percent of the row. Felt good. Ready for grace tomorrow

Mobilized a bit

Sat 11-24-2012

Amazing Grace at the box today. We had a solid turnout of about 50+ people to participate. Event ran smoothly

Grace - 2:58 PR

So happy about this. Started off with 8 straight, kept the sets even with a good pace, didn't try and go too fast. Goal was sub 3 and I just barely made it but ill take it

Back squats - 135x10, 135x10, 185x5, 185x5, 225x5, 235x5, 245x5, 257x5 (pr), 260x5(pr)

Sat Oct 6, 2012

Today we get up and hit the road. Hard to find any CF gyms open so we find a local golds on the way and get a little squat sesh in.

Back squat
135x10, 185x6, 225x5, 255x1, 275x1, 285xF, 285xF, 285xF, 275xF, 255x5, 225x10

Front squat
185x5, 185x10, 185x10 unbroken.

Good volume. Kinda pissed I missed 185. 175 felt light the first time through. Front squat felt great today.

Catch up

Catching up....missed a few days so here goes Strict press: 100x3, 115x3, 125x4 Weighted ring dips: 63x2, 70x2, 88x1 Back squat: 175 5, 195x5, 220x8 Mixed with 44" box jumps 2/1 rep scheme Death by pullup: 18 full rounds Hands tore in 4 spots and couldn't start round 19.

Monday April 17, 2012

Am strength - back squat 180x3, 205x3, 230x4

Ohs - 45x10, 75x7 95x7, 115x3

Stopped at 1155 wrists were killing me. Squat was easy but need to do more Ohs to get used to movement more and to work on wrist flexibility.

Back Squats

Warmup: None really

WOD1: Back Squat
165x5
185x5
185x5
205x5
205x4

WOD2: 21-15-9
C2B Pullups
Box Jumps 24"

Time: 4:19