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

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.

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.

Wed 11-21-2012

Snatch - 95x3, 115x3, 135x2 (x2), 155x1, 155xF

C & J - 135x4, 165x4, 185x2, 195x2

Tonight wasn't my night. Cleans felt heavy even at 195. Not sure what was up but I switched to front squats rather than wasting time missing more cleans. More jerk work to come still.

Front squat - 135x8, 165x6, 195x5, 225x3, 245x2, 245x2, 245x1, 225x5, 185x8, 155x10, 135x15

After I failed on the third set with 245 I started dropping weight but kept raising the reps. Kept the reps possible and also kept the volume up.