06112013

A. Complex :  Power Clean / Push Jerk / Split Jerk - Heavy Single - got 205. Felt good with that number. Was happy to meet the number I was shooting for

B. Clean Pull 4x2 @41X1 @115-120%

C. MAP - Sustainability @80-85%

AMRAP 7

10 GHD sit-ups

10 Burpees ,AFAP

10 Box Jumps (30/24) - step down 

Rest 4 min 

AMRAP 7

Run 200m

15 KB Swings (53/35)

06102013

A. SqT Snatch : Triples. Not TnG , but right back on bar. 135, 145, missed 155 on the third snatch twice. 

B. BS 4x5 @32X1 - 225, 235, 245, 255x2 then failed third rep

C. CP Breathing / High Skill:

9 Thrusters (185/123)

9 Ring Muscle Ups

12 Thrusters (155/103)

12 Bar Muscle Ups

15 Thrusters (135/93)

15 C2B Pull-ups 

16:19 First set of thrusters were all singles, mu were 7-2, 155# thrusters 5-4-3, bar mu 4-4-4, 135# thrusters 8-7, 15 c2b unbroken 

06072013

A. 1RM SqT Clean - 245 went to 255 and missed x 3

B. 1RM Split Jerk 220, ties an old clean and jerk pr but still needs work 

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

10:13. Back died on this workout. Return to the ground with the bar was the worst part on the fourth and fifth rounds. Everything was unbroken but those last 2 rounds of power cleans

06062013

A. 1 x AMRAP strict hspu - 9 pr*

Rest 10 mins

B. 1 x AMRAP pull-ups - 28. Bad day for pull-ups. Hands were really irritated and couldn't find a rhythm with the butterfly so I just came off the bar. 

Rest 5-10

C. AFAP

1 mile trail run

50 kb swings 70#

400m run

Time 11:12. Felt like the trail run was really slow but I finished it in just under 7 mins. Broke up kb swings to 25-15-10 which felt good. Last 400 was slow. Legs were dead. 

Nutrition

730a - 3 packets oatmeal

830a - double egg and bacon on a plain bagel, banana nut muffin. 

06042013

A. 1 RM Deadlift - 135, 225, 275, 315, 365, 405, 425, 440, 450 PR*

Bar was getting out front a bit and felt heavy today. Gotta work the same thing in the clean as well. Getting pulled Ono my toes a bit. 

B. 10 min AD test - 213 cals. Went out a little too strong in the first minute or so. 

Nutrition

4:30a - pro strength

530a - 12 oz milk and 3 packets maple and brown sugar oatmeal

840a - double bacon, double egg on a plain bagel

11a - cliff max bar

220p - post WOD protein shake

5p - 14 oz steak tips, mashed potatoes, green beans, corn bread

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

06012013

A. 2k row TT

Finished in 7:01. Tried to keep a 1:45-1:48 split then go hard at the end. That was the idea and it worked out almost as planned. Was 1:47-1:48 for a little while in the row. Last 250 was in high 1:30's, like 1:37 but just couldn't get enough to get it under 7 mins. Could feel stress in IT band and quads entire row. Need more mobility. 

B.  Max l-sit hold on paralletes

:39. Quads fried and triceps gave out. 

C. Max l-sit hold on rig

:42. Low back felt it from start. Just tried to tough it out best as possible. Finally abs kicked in then failed. 

D. Max GHD sit-ups in 1 min

35 sit-ups. Felt like I had a pretty good pace going an didn't slow down at all. 

Nutrition 

730a - pro strength

830a - double bacon double egg on plain bagel

12:30p - pre wo drink

2:30 post wo shake followed by a glass of whole milk