01312014

A. 13.1

40 burpees

30 snatches 75#

30 burpees

30 snatches 135#

20 burpees

30 snatches 165#

10 burpees

AMRAP snatches 205

Back was garbage still from Wednesday. Will be redoing this again soon for an accurate assessment. Only got through 21 reps at 135. Could barely bend down for burpees. It sucked. 

B. Front SqT - 3.3.3; rest :20, rest 3 - build to max 

Skipped this due to back being messed up still 

C. HS Hold on wall a stability focus - :20 holds x 5-8. Rest accordingly 

Did these and really focused on positioning 

D. DB SA Row 10 reps each side x 4 

Went 50-60-70-80

80s were really hard. Next time will stick to 70s and keep it more strict 

E. Band Scap Work

Did a ton of this and felt good. 

01292014

Worked out today @ 1:45 with B, chase, mike, dan, JP, Lynn and Danielle. Was a fun training session. 

A. 12 min clock

6.5.4.3.2.1

Dead lift @ 345

Mu

Remainder of time is AMRAP 

5 wall balls @ 30#

10 t2b

Kinda died on the dead lifts. They were heavy and I had to keep taking my belt off. Went unbroken except for the set of 2 and I had to drop to take the belt off because it was killing. 

Ended up with 4 + 5 for a final score. 

01282014

am:

A. Hang Power Snatch - Build to 5 & 3 rep for the day  - 15 min

Worked up to 60 kg for 5 then 65 kg for 3. Went to 70 but was being a bitch after I smashed my pubic bone. Ran out of time there. 

B. 10RM TnG Push Press for the day - 2-3 attempts at max weight
Worked my way up to 70 kg which I was pretty happy with. 

C.Recovery

pm:
A. 5 min on clock 
10 Clean and Jerks @135/93
10 Clean and Jerks @155/108
10 Clean and Jerks @185/123
10 Clean and Jerks @205/138
10 C&J @225/153

Got through 6 reps @ 185. Clean and jerk for reps still a bit awkward for some reason. Will play with it more coming up. 

rest 5 min

amrap 10@90%
7 HSPU
9 T2B
11 Box Jumps (24/20)

Got 7 + 17 which I was pretty happy with. Kept moving the whole time and got 8 rounds through the hspu unbroken. 

rest 4 min 

amrap 10@95%
row 250m
15 Goblet Squats (70/53)
5/4  Muscle Ups

Got 3 + 165m. Again all unbroken and had a good pace. Didn't rest before t2b or box jumps. Got 8 rounds through the hspu which felt really good fo

01272014

am:

A. GHD Situps 3x20 

Done easily
B. Accumulate 3 min of L-Sit Holds

Did these in :20 increments. Need to def do more l sit work. 
C. Good Mornings 5x5; ascending

Worked my way up to 185
D.
:30 on HARD
:30 on easy
x 12-18 min on Rower

Went through 18 mins

pm:
A. 10 rep - OHS - in 12 minutes

Worked my way up to 80kg which has to be a huge pr for me. Could have gotten more if it weren't for my right hand still. After a while it just kills. Was able to keep it stable enough for the first 9 reps then was super shaky on 10. Failed the first 2 sets. Got 4 reps then 8 the second time I failed. 

B. 21-15-9
Cal on Assault Bike
C2B Pullups

Time - 8:35

Felt really good here. All pull-ups were unbroken and 21&15 were fully butterflied. Only got 5 butterfly on set of 9 before I lost my rhythm and went to a regular kip to save time. 

*rest between B&C

C. 
2k Row 
150Double Unders 
10 SqT Cleans @90% (240)

Time - 17:58

Row was paced well. I think I finished around 7:14. Double unders went 33/75/120/150

Missed the first squat clean but then made all the rest. Could have gotten back on the bar a little faster but time off the bar is getting better. 

01202014

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min

Worked up to 65kg. Felt pretty good. Could have gotten a little higher but ran out of time 
C. Push Press - build to 5RM in 10 min

Worked up to 88kg and that was about as heavy as I was gonna get for the day. Felt good and was pretty happy with that. 

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex

Went 80-90-100-105 on this. Missed first attempt @ 105 on below the knee. Just left it out front. Felt good with it though. 
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double unders 

First AMRAP - 7+23. Felt really good in this one. Should have just power snatched the first rep instead of trying to full snatch it to count as the first rep. Just wasted a few seconds readjusting feet and chasing the bar. Hips were def feeling it towards the end. 

Second AMRAP - 5+1 this one was much harder for me. Mostly mentally challenging as the weight wasn't that tough but legs were on fire. 

01152014

Am 

A. 800m row x 6 rest 2 min b/t

Kept around a 1:50 average and felt pretty good

Did a test for frosty flourisher 

Ladder ascending by 1 rep 1,2,3,4,5

Hang cleans @ 115

Shoulder to oh same weight

Box jumps @ 30"

Went up to 5 and took 2 or 3 mins. Can't remember 

Pm 

12 min on clock

Mins 1-4 

AMRAP

15 thrusters @ 100

15 c2b

Mins 4-8

10 wall balls 20#

10 kb swings 53#

Min 8-12

15 thrusters @ 100

15 pull-ups 

Pretty much repeat of opens wod from last year and got through 3 rounds on te first 4 minutes. Was what I would need to advance. Pretty happy with it. Butterflies my whole first round unbroken, second round 11/4 butterfly into reg kip then 8/7 in last round. 

01132014

Am. 

A. Assault bike sprints :35 on rest 3:00 x 10 

B. 2pm

5 rounds 

70 du

500m row

20 pull-ups

20 box jumps

20 DB snatch @ 60#

1. 5:21

2. 15:40 (5:19)

3. 26:09 (5:29)

4. 36:59 (5:50)

5. 48:06 (6:07)

Felt pretty good in all rounds. Hands should have been taped. Will have to invest in some gymnastics wraps soon. All pull-ups were unbroken. Double unders were pretty fast and all unbroken but last round. Box jumps felt really good and had a good pace on the snatches. 

6:47 wod

6 squ cleans