11/30/13 Saturday

Grace - 2:37 I think could have been 2:47 I'm not sure.  Not a PR.

Rest 20 min

Jackie - 7:17 PR.  Almost got unbroken thrusters got to 42 and shoulders were burning

Rest 10

Jackie reversed - 7:12 pull-ups unbroken but thrusters took 3 sets

Front Squats build to heavy single - 212 PR

11/29/13 Friday

Complex:  clean pull + power clean + clean pull + hang power clean

153, 158 x 3 F failed on HPC 

1k row

25 HPC @ 133#

25 Burpee box jumps 24"

25 t2b

13:42

Weekly challenge skills practice :)

11/27/13 Wednesday

Max snatch

77, 100, 108, 122Fx3 almost had it 

Max clean and jerk

123, 143, 165, 175F jerk x3 grrrr

First time snatching and doing jerk in a month because of shoulder wasn't that bad I guess but really wanted that 175!!  Shoulders and core just not sturdy enough.

11/26/13 tuesday

MAP

A1. CG Deadlift - 10 rep x 3 sets@85-90% of your 10RM; rest :30

176x10x3. Was easy thought was 185

A2. HSPU 1 Strict + 3 kip , continuous til failure x 3 sets ; rest :2-2:30

12, 16, 16

B. AMRAP 15

15 KB (70/53)

15 Box Jump (30/24) - step down

8 + 5 kept all KB unbroken.  Kept steady pace.

C. 20 TGU - alternating arms , climbing in weight

26#x8, 35#x6, 44#x4, 53# Fx2

D. 10 min of Core work 

Pbars

11/25/13 Monday

A. Strict Press - 5RM for day 

86x5, 90x3

B. Back Squat - 3RM for day 

228x3. 230Fx2

C. 85% of C for 2 x 3

182x3x2

E. Front Squat 153 x max Reps x 1 set

17 squats

F. 

800m Run

50 Clean and Jerks (93)

1k Row

50 Wall Balls

800m Run

24:27

11/24/13 Sunday

A.  Strict press no more than 80% for volume work

53x5, 66x5, 70x5, 77x5, 80x5

B. Snatch pulls from 3 positions (floor, below knee, hang)

100, 121, 133, 140, 147

C. AMRAP 8

10 pull-ups

15 box jumps

20 cal AD

3+ 10 pu + 1 box jump

Butterflies were slow first set havent done pullus in about 4 weeks but got in the groove 2nd and 3rd round.   Box jumps were hard first few cause legs dead from AD lol hard to jump !

Rest 4 min

D.  AMRAP 8

8 KB swings @ 70#

16 cal AD

30 DU

3 + 8 KB plus 4 cal

All unbroken however I stopped At 7:00 cause thought was done then realized had another min :(

11/21/13 Thursday

Had cortisone shot today in shoulder hope helps!

A.  front squat - 4 reps EMOM x 6 minutes *each one w/ a 1 sec. pause in bottom

71kg x4, 73kg x4, 75kg x4, 77kg x3 (170#) Failed 4th, 77kg x3 Failed 4th again 

B. Back rack reverse lunge step x 5/leg x 3 sets @ *tough weight

60kg, 64kg, 70kg x5 each leg (154#)

Could have gone heavier but did so many prior to these 3 sets cause wasn't sure what weight to start

AMRAP 8

30 DU

10m shuttle run x5

5 rounds + 20 DU (maybe 6+20)

Nutrition

Coffee

2 eggs + 1 egg white, grapefruit, 1 tbsp PB, OJ w/hmb+creatine

Think thin bar

SFH recovery protein shake w/hmb+creatine

Grilled chicken breast, Brussel sprouts, squash

11/20/13 Wednesday

Pistol Practice

10x5

*struggle with staying on my heel on my left foot

20# Wall Ball Practice

17, 21,  13, 25

*was targeting 25 unbroken first few sets just lost balance but got on last set

OHS Practice

45x5, 65x3, 75x3,  95x2, 115x1

*was working on balance and pushing shoulders up but still didn't find this easy just overhead positioning tough for me.  Tried to find good with with hands and feet

Nutrition

Coffee

2 eggs, hmb+creatine

Think thin bar

Steak tips, Brussels sprouts w/bacon

Fresh ground turkey, zucchini, tomato, spinach

Tablespoon natural PB

SFH protein shake w/ hmb+creatine

Egg whites, little grapefruit, banana

Vitamin pack, extra fish oil

11/19/13 Tuesday

AM

A.  DL @ 80% x 3 x  5 sets, rest 3 minutes

123x2, 173x2, 183x2, 193x2, 203x3, 213x3 x5

B.  Snatch pulls (2 position - floor and mid hang) @ 90% x 2 x 3 sets

77, 100, 120.... Felt horrible today didn't go heavy because technique was wrong all over just stopped was very frustrated

C.  DB strict shoulder press x 3-5 x 5 sets, rest 60 seconds

20, 30, 35x5.... Rushed this due to time

PM

8 TnG DL @ 185

20 Tng box jumps, 20"

25 sec. aD sprint @ max effort

rest 5 minutes x 3

1:34 averaged for a round got 8, 7, 9 calories each round.  Peed a Fn river on deadlifts was frustrated with is also :(. Even my box jumps were not smooth.

+

8 kb swings @ 70#

20 sec. am rap 10 meter shuttle sprint

20 sec. row @ max effort

rest 5 minutes x 3

No idea on time per round.  Got 10, 9, 12 unbroken KB each round.  Did 12 each round thought I was supposed to do 12:).  Fastest row pull was 1:40 was hard after KB swings.

+

40 sec. row @ max effort

rest 3 minutes x 3 

Did not do ran out of time had to get Ava.

Nutrition

Coffee

2 eggs + 1 egg white, fresh grapefruit, wheat toast w/natural PB

Think thin bar 

SFH recovery protein shake with hmb + creatine

Handful cashews

Grilled steak tips, Brussels sprouts w/ bacon mix, applesauce

3 bites of coffee stony field frozen yogurt ( yes Brandon only 3 bites)

Clementines

Vitamin pack + extra fish oil, hmb + creatine (usually take hmb + creatine in morning forgot)

11/18/13 Monday

A.  Back Squat - 2 x 3 @ 80%, 1 x 3 @95%+ , 10 reps x 1 @ 75%

192 2x3, 220x1, 232x1, 242x2F, 180x10

B.  OHS work - 8 minutes on positioning and feel 

N/A

C.  High Box jump x 2 reps x 5 sets, rest 60 seconds

24" + 2 45# plates stacked (not my favorite thing at all)

D.  Weighted plank holds x 60 sec., 30 se.c off x 2

45#x  :60, 90# x :60, 135# x :60

PM

400m run

20 db hand squat cleans @ 40#

15 burpees

10 ghd sit ups

-rest 4 minutes bt. rounds x 5 rounds @ 90% effort

5:34, 5:34 only did 2 rounds back was on fire squat cleans with dumb bells suck

Nutrition

Coffee

2 eggs + 1 egg white, 1 sausage, little pineapple, OJ+hmb+creatine

Grilled chicken salad w/tomato, cucumber, walnuts, red onion, mixed greens, little goat cheese

2 slices rolled up roast beef, handful cashews

Roasted chicken, green beans, 1/2 sweet potatoe

SFH protein recovery shake + hmb + creatine

Egg white omelette with ports bella mushrooms and fresh spinach 

Vitamin pack + extra fish oil

11/16/13 Saturday

Don Mcauley seminar

WOD at lunch

4 rnds

3 bar mu

10 SOH @103#

10 cal Row

5 hang squat clean @103#

13:03

11/15/13 Friday

No WOD worked with Don on lifting technique at night

11/14/13 Thursday

A1. Snatch Grip Deadlift - 5RM TnG 

Reps - 10 min cap to obtain

163x5, 183x5

A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible

N/A

B. EMOM x 10 min x 4 Muscle ups 

N/A cant do because of shoulder still

C.  5 rds

5 Hang SqT Snatch (135/93) *shooting for unbroken each time

*subbed snatch for 133# hang PC

10 Unbroken Wall Balls (20#)

500m Row *this row should be sustainable each time

23:53 - did 3 sets of unbroken WB, 4 sets of unbroken HPC (got 4 then 1 in last set).  Row pulled between 2:00 and 2:04 consistently last row was tough stopped for a second lol.  Back was achy 

11/12/13 Tuesday

A1.  Deadlift TNG reps 5-4-3-2-1-1-1

A2.  :30 sec AD

Worked up to 241x5 but was clean grip deadlift old max 1rep was 240 for reg deadlift

Couldn't pull 248 from floor so switched to clean pulls

Clean pull 200x3 x3sets

B.  400m run

30 cal row

20 cal AD

10 deadlifts @ 183#

Rest 4 min x4

6:41, 7:04, 7:14

*row and AD were tough for me.  Did all deadlifts unbroken.  Only did 3 rounds cause had to leave

C.  EMOM x14

Odd:  split jerk x 2-3 reps - ascending in weight

Even:  Turkish get ups - 5 reps each side

105x3, 110x3, 115x3, 125x2, 135x2, 145x2, 155x1 (was scared to drop weight on shoulders)

Used 35# KB had no DB at home

*got all my weights ready ahead of time but was hard went over a little in time once I got to 125 on Jerks

11/11/13 Monday

A.  Push Press 5RM = 125x4 grrrr

A1.  90% of 125x5 =112x5

A2.  80% of 125x5 = 100x5

B.  Back Squat 5RM = 225x5

C.  Hang Squat Clean 3RM = 153x3, 165x1

AMRAP 10 @ 85%

10 c2b

20 Cal AD

5+10 cal

Rest 5 min

AMRAP 10 @90%

5 strict HSPU

10 box jumps 24"

8+3

Rest 5 min

AMRAP 10 @95%

40 DU

200m Run

10 thrusters 63#

5 rounds

11/08/13 Friday

A.  Complex: DL + hang squat clean + FS + tng squat clean

165

B work from 165 up squat clean

165, 175, 183Fx3

C.  2 rounds

1k row

50 WB

35 no push burpee box jumps 20"

20:04 but stopped at 25 box jumps kellie said done then realize I only did 25 but was done. Wall balls killed me and rowed slower than should have.

11/07/13 Thursday

A.  Amrap 12 @ 80% = 2 rounds +15 cal

10 BS @ 95

10 C2B

10 pushups

30 cal AD

Rest 6 min

B.  12 amrap @ 85% = 3 rounds 

200m run

15 t2b

15 db snatches @20# Left

15 db snatches @20# Right

*Used light weight on db snatches because shoulder but felt ok as long as I didn't push through hard was light though. Had to stop in middle of workout Chloe spilled water on my iPad :(

Rest 6 min

C.  Amrap 12 = 4 rounds

:60 du

:60 ghd 

:60 row 

* no idea counts pulled 1:54

11/06/13 wednesday

Body weight back squat 120x73

11/05/13 tuesday

A.  Snatch grip deadlift + snatch pulls x2

Worked up to 165

B.  Clean grip deadlift @ 22x1 x 3

Worked up to 153

C.  Strict Press just working with bar helping shoulder 

D.  :30 max effort Row, rest 4 min x10

Pulled about 1:38 for all intervals got to 1:40 on last few seconds of last 2 intervals

11/04/13 Monday

20 RMax Back Squat

176x20, 184x20 PR

50-40-30-20-10 AD

10-15-20-25-30 Box Jumps 20'

17:08 couldn't push hard with shoulder but didn't hurt that much

11/03/13 Sunday

Snatch pulls

-Worked up to 165

Clean deadlift x 3

-Worked up to 230x3

2 mile run

11/01/13 Friday

Shoulder is hurting so resting it.  Did back squats with chains tonight for something different.  

77, 100, 121, 143 (+40# chains), 165 (+40# chains all x5

187 (+40# chains) x1

198 (+40# chains) x1

209 (+40# chains) x1

220 (+40# chains) x1 F