Mon Sept 17th, 2012

Endurance Wod -

200m row
20 burpees
300m row
20 burpees
400m row
20 burpees

Time - 6:39

Felt good and kept a solid pace.  Did this around 11 with Woody.  Felt MUCH better than the last row/burpee wod I did even though my quads were still smoked.

Max effort DL - 2RM

405#'s.

DL didnt feel great today.  Bar was getting out front once it got heavy for some reason.

Max Strict Pullups - 16

WOD - 3 Rounds
7 front squats 185#
200m run
30 abmat situps

Time - 6:58

Damn you Mike Brown!!!  Mike came screaming by me during the second run and was a nice reminder that I clearly wasnt running hard enough.  Was that kick in the ass I needed to step it up for the rest of the workout.  Sprinted out the last run and was happy with the time on the wod.  Front squats felt heavy but were unbroken.

Sat Sept 16, 2012

Push Press 3x10 - 115x10, 125x10, 135x10.

Was a huge pussy and only got 135 for 10.  Should have been much heavier but bar path was all out of whack.  On a positive note I think the problem is fixed finally.

Weighted Pull up - 45x2, 53x2, 63x2, 70x1

Didnt get to wod today, wasnt having a great training day and ran out of time

Fri Sept 14, 2012

Front Squat - Est new 3RM

195x3, 225x3, 235x3, 245x3, 255x3(PR)

New 3RM pr and felt strong again.  Both front and back squats are starting to feel right again.  Hopefully getting off this plateau I've been on recently.

WOD - 

6 min amrap

5 - 185# Power cleans

10 - lateral bar hop burpees

Rest 3 mins

5 min amrap

10 goblet squats 70# kb

15 t2b

Scores - wod 1 - 3 full rounds

wod 2 - 3 rounds +18

Wod was awesome.  Power cleans got heavy quick, gonna hit some EMOM with this weight soon.

WOD from earlier in afternoon

6 min amrap

5 squat cleans 165#

7 muscle ups

rest 3 mins

6 min amrap

250m row

10 push press 135#

Scores - wod 1 - 2 or 3 rounds + 9

wod 2 - 1 + 9

Push press sucked today.  Must work overhead!  

Thurs Sept 13, 2012

WOD - 15 min amrap

200m sandbag run 80# sandbag
15 box jumps 30"
12 kb swings 70# kb

Got through 4 rounds plus 8 swings.  Everything was smoked on this one.  Hips and low back especially felt it on the sandbag runs.  Great wod though will def redo soon.

Wed Sept 12, 2012

Strict Press - 115x5, 125x3, 135x2, 140x1, 145x1, 150x f.

Bar path on strict press was feeling good.  Missed 150 three times.  Def gotta put in more work overhead

Floor press 3x2 heavy

165x2, 175x2, 185x2

Didnt miss any but def got heavy on last rep of 185.

WOD - 3 Rounds
7 HSPU
50 Du's

Then

100 Abmat situps

Dont know exact time but it was high 7 minute mark, almost 8 prob.  HSPU werent good today but du's felt great.

Sat Sept 8, 2012

Jon North Seminar******

Tons of technique, crazy cues and laughs all day.

Got a snatch PR of 160 w/ straps

Got a clean PR of 245....was gonna go for 250 but ran out of time.  Soon enough itll be mine!!

Fri Sept 7, 2012

Front squat - 185x5, 225x5, 235x5, 240x2