06202014

A. CG Grip Pull + Below Knee Pull + Hang Clean Pull; 3x3 @102-105%

Went up to 126kg, felt really heavy. Did this last after all else was finished. 

B. 400m Run; top of every 3 min @90% x 6

Ran 1:03 x 3, 1:06 x 2, 1:08. Felt shitty on all of these. Left hamstring/hip/piriformis is still really bothering me.

C. 5 rds 

2 TGU (1 each arm - heavy)

:15-:20 L-Sit hold

60’ Burpee Broad Jump

:30-:45 min Plank Hold

Did max times on l sit and plank holds and used a 53# kb for tgu

02012014

A. 5k Row - hold 1:58 / 2:08

Did this fairly easy. Felt good on the back while completing but got a little tight after. 

B1. Pendlay Row 6-8 reps x 4 sets ; no rest
b2. HS Hold :20 x 4 ; rest 2 min

Worked 135-155-155-165 for pendlay rows and hs holds were free standing to mix it up a bit. They're getting much better. 
C. 10 min of Light TGU Work  

Worked with a 35# kb and focused on each position with a 1 sec pause going through. 

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

07312013

A. OHS 5 x 3 . rest 2 min @32X1

135 x 3, 145 x 3, 155 x 3, 165 x 2, 165 x 3, 175 x 3

B. Clean Pull 3x3 @105-115%

These felt better today. Did them @ 280

C. 20 TGU - alternating

Used 35# kb

D. 500m Row - TT

1:29.4. Was really leg tired on this. 

E. EMOM x 20 

Odd: 4-6 HSPU - strict as long as possible

Even: :30 max effort AD

Hspu were strict for the first 3 rounds then I started to kip. Air dyne was tough in later rounds.