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. 

06172013

A. Hang Power Clean 5x2 - ascending

185, 205, 215, 225, 235xF

B. Deadlift 3x5 @31X1- worked up to 335 and it felt good. Maintained a flat back and stayed consistent with 3 second descent. 

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

WOD 1 - 4+17

WOD 2 - 4+64

Felt good in both wods. Kept a pretty solid pace. Took 2 rounds to get my du going in the second AMRAP but got the third and fourth rounds unbroken. 

06162013

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

Used 120 and felt good. 

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

^ rest accordingly following the BS

210# - were easy sets

C.  Max Effort 500m Row - 1:29.9

Rest 5

+ 

50 Unbroken Wall Balls

+ 

35 Unbroken KB Swings (70/53)

+

20 HSPU

Rest accordingly following each set. Main goal is unbroken!^ - as you will need it. 

Got everything unbroken but had to take a break before hspu. Started dry heaving outside. Not sure what caused it but got back in and finished the hspu in 3 sets 4-12-4. Fell off the wall @ 4 and then again after 12 more. Felt strong like I could have done them all unbroken as well. 

Time - 25:40 after the 30 burpee penalty. 

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

06142013

A. Clean Cluster 1.1.1 x 4 ; rest 10 sec, rest 3 minutes 

^working sets at 80% +

Got 235, missed 245. Got the first clean but missed the second on the first attempt. Second attempt I missed the first clean. 

B. Push Press - est a 2RM

195x2, missed 205, then missed 200. Both were failed on the first rep. 

C. AFAP, 

Run 200m

30 Pull-ups

10 Push Jerks (135/93)

20 Pull-ups 

10 Push Jerks (155/103)

10 Pull-ups 

10 Push Jerks (185/118)

Run 400m

30 pullups unbroken

10 push jerks unbroken

20 pull ups unbroken

10 push jerks 8-7

10 pull ups unbroken

10 push jerks - singles

Time - 16 mins?  Not sure but should have taken picture. 

06122013

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Climbed up to 195 on the single then went to 185 on the double. Ram out of time. Felt really solid during the 195 and the 185 triple was easy.  195 was a PR as was 185 for 3. Previous 1rm was 180. 

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

Time - 5:38. Went 15, 8-7, 4-4-4-3. Next time will try to shorten breaks a little. Was hard on the legs but mostly gas tank was limiting factor. 

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

E. 7 min Recovery Row @Z1