12/31/13 Tuesday

1st session:

A. 

amrap 10 @90

6 cal Assault Bike

12 Wall Balls (14 to target)

24 Double Unders 

4+10

rest 4 min 

amrap 10 @95

200m Row 

15 Box Jumps (20)

15 HSPU

3+215

Almost all HSPU unbroken fell on the last one on 3rd round lol

rest 4 min

3 rds @80%

20 GHD Situps

6 TGU (35) *3 each arm

10m HS Walks

17:50 

Took a while can't go fast in tgu those seem to take a lot out if me takes me time to position KB etc didn't feel good on my back:(

Cool Down Row

2nd Session: at home

A. Deadlift - 225 x 5 reps x 3 sets;    235 x 3 x 1 set;  245 x 2 x 1 set; 255 x 1 x 2 sets

225x5x3

235x3

245F could not pull from floor :(

B. EMOM x 10 x 3 butterfly C2B Pullups - working technique

Still suck but tried

C. Snatch High Hang Pull  4 x 3 @105% 

130x4x3

D. Shoulder Rehab + Scap work 

12/30/13 monday

am: 

A. Clean & Jerk - climb to moderately heavy singles, NOT max. Working position and technique warming body up. 

95, 115, 125, 135, 145, 155, 160 felt good today stopped there but no failures 

B. 5 min of butterfly c2b practice 

Meh not so good could not get any Rythem

Pm:

A. Clean & Jerk - 3RM TnG Reps

143x3, 154x2 failed jerk almost had

B. 

50 Pullups

40 Power Cleans (103)

30 Burpees

20 Push Jerk (103)

10 Front Squat from floor (153)

5 Ring Muscle Ups

17:16

Died!  Power cleans took everything out of me.  Had to clean the 153 3x for the 10 grrrr was frustrated during workout.

12/28/13 Saturday

Arena attack Comp - team with Kellie

WOD 1

80# thrusters - 103

Max calorie row - 88

 WOD 2

100 DU

80 KB swings @ 53#

60 box jumps 24"

40 walking lunges holding  53# KB

20 passing sit-ups 16# wallball

14:30

WOD 3 floater

Sled push - 1:37

WOD 4

Grace

Heavy Randy

7:10

12/27/13 Friday

Game day Wod

2 rounds easy pace

1 clean and jerk 105#

2 Front Squats ^

3 MU

4 deadlifts

5 c2b (come down shake out)

6 t2b

7 KB swings

8 cg pushups

9 box jumps

10 ghd sit-ups

20 DU

200m row

Practiced rebounding 

Practiced butterfly c2b

12/26/13 Thursday

A.  Snatch climb to 90% followed by 3x2 at 70%

117, 121F

88 3x2 was failing behind but did get all sets

B.  Clean & Jerk climb to 85% followed by 3x1at 75%

144 jerk felt good cleans felt heavy but haven't done in a while

127 3x1 

C.  AMRAP 10 @ 80%

5 cal assault bike

10 KB 35#

5 t2b

10 Burpee box jump overs 20"

3 rounds

Rest 4 min

D.  AMRAP 10 @ 80%

30 DU

150m Row

20 unbroken WB 14#

15 a mat sit-ups

3+154

Wallballs unbroken except 1slip caught on bounce

DU tripped once rest unbroken

C2B butterfly work

12/24/13

A.  CG Deadlift @ 70%. 4x2

200

B.  Pendlay Rows 5x5

78, 85, 100, 106, 100

C.  EMOM x 16

8 burpees AFAP

8 KB Squat Cleans @35#

Winding but unbroken went pretty fast

D. 3K row @ 2:10 pace

12:59 kept a solid pace was between 2:08 and 2:11 never went over.

12/23/13 Monday

A.  Back Squat 3x3 @75%, 3X3 @80%

184 3x3

194 3x3

B.  4 rounds

400 m

30 du

20 db thrusters 25#

10 c2b

3:45, 3:38, 3:31, 2:51

All unbroken sets.  Got messed up first 2 rounds cause had to move my rope on DU slowed me down a bit.

C. AMRAP 12 @ 80%

3 burpe MU

4 hspu

5 cal assault bike

5 + 7

No failures on MU

12/21/13 Saturday

A. Snatch- build to heavy single in 12 minutes

119, 122Fx3 close but failed

B. EMOM x 8 @65% of A x 2-3 reps, NOT TnG, set hips

82# x 3 reps every time was fast felt good

C. EMOM x 10

odd: Max Push Press (133)

even: Rest

3,3,4,4,4

D. 60 min Row ; go to a dark place here, shoot for 15k 

13,212 meters.  Kept a solid pace entire time between 2:12 and 2:18 for most of row was happy with my ability to sustain.  Legs were totally fine breathing was fine.  Mid back was only issue and not miserable.  Thought was going to want to give up but never hit a wall or felt like I wanted to stop.

12/20/13 Friday

 

A. Snatch Balance + Overhead Squat x 3-5 reps 

B. "Karen"

continue on into the OPENS WOD , 90 double unders, amrap muscle ups, compare to last year

8:07 Karen + 7 MU

12/19/13 Thursday

A. Back Squat - 3x3 @85%  2x3 @88% 1x3@90%

204x3x3

211x2x3

216x1x3

Felt super heavy today

B. 3 Position Clean Pull - 100%x2  105%x2  107%x1

183x2

192x2

196x2

C. EMOM x 10

Odd: Strict HSPU til (-2)

Even: afap - 10 Air Squats + :15 sprint on AD

HSPU 9, 5, 6, 6, 5 (not sure if I did this right I did strict until I felt like I was 2 before failure hope that was right)

E. DB SA Row Work 

Butterfly C2B practice .  Got sets of 5 and 4.  Felt better today think I'm getting the feel finally!

12/16/13 monday

Team WOD with Kellie  - Arena Attack 

WOD 2 Chipper, 2 rds - 18 min cap

100 DU, 

80 KB @ 53#

60 BJ @ 24"

40 KB lunge @ 53#

20 situps passing 14# wall ball

15:something

12/17/13 Tuesday

part 1 

A. Snatch + Hang Snatch + Snatch 

(not TnG) - climb to heavy 

100, missed 104 on the last snatch 2 times.  Stopped here not a good day plus shins site so couldn't bring bar close probably didn't help

B. 5 min or so of Muscle up Work 

5, 4, 4, 3, 2

C. EMOM x 12

Odd: 5-7 Butterfly pull-ups

Even: :25 sprint on AD 

7 butterfly each time

AD was good

part 2

A. 

20 Clean & Jerks @93

40 burpees

15 Clean & jerks @103

30 burpees

10 Clean & jerks @113

20 burpees

11:52 Wod 

Felt consist and with burpees I'm sure I was slowing down but I kept moving.  Got 9 on first set clean and jerks and few doubles then all singles.  Couldn't catch 113 and go straight to jerk had to clean to shoulders then jerk.

12/11/13 wednesday

amrap 5 @80

5 burpees

5 pullups

10 box jumps (20) step downs

10+19

rest 2

amrap 5 @80

10 cal AD

10 wall balls

10 t2B

5+12

12/10/13 Tuesday

A. 21-15-9

Power Cleans 135/93

bar lateral burpees

6:19

B. Front Squat 3x7 @75% across;rest as needed 

148#

C. 15-12-9 *treat as strength wod

Strict Pullups

Deficit HSPU

HSPU all unbroken

Strict Pullups took a few sets

D. 3300m Row - establish a time 

14:20 shitty time averaged 2:15 pull pulled hard last 500

12/9/13

A. Snatch High Pull + Hang Snatch + 

Snatch  = build to single

110, 115F a billion times :(

B. 5 rds 

5/4 Muscle ups

30' Front Rack Walking Lunge (155/108)

8:something I did almost a whole extra round lost count. MU were good got first 2 sets unbroken and 4 set.  Did 3 +1 on other 2 sets.

C. 

1 min AD @60%

rest 1 min

1 min AD @90%

:30 rest 

x 8

245 cal wasn't as hard as :30 on :30 for 22 min I did Saturday 

12/7/13 Saturday

A.

:30 on HARD

:30 on EASY

x 22 min on AD

241 calories holy legs!

rest 5 minutes

B. 3 rds

15 Thrusters 

15 C2B Pullups

6:08 did thrusters all unbroken and first set of pullups but died on last 2 sets also hand still split so had to grip with fingers which made the pull harder. Not a good time for me should have been around 5:00 grrrrr

then immediately onto Rower; 

C. 3k Row @85-90%

Every 500m get off rower and perform MAX HS HOLD on wall; press through floor with everything you have

13:41 hand stands were harder than I thought traps were on fire.  Average pull was about 2:15

12/6/13 Friday

Friday:

A. Strict Press - 4RM for the day 

83x4, 88x4, 92x2, 95x1 PRx 98x1 PR

B. @90%+ PUSH HARD , dig deep 

300m Row

20 Cal AD

10 Hang Power Clean (93)

5 Muscle ups

rest 6 min x 5

5:40 PC unbroken, MU 2, 1, 1, 1

5:02 PC unbroken MU all singles

5:14 PC unbroken MU F last one grr

5:08 PC unbroken MU singles

4:58 fast HPC and MU singles

Hpc were best I've ever done didn't stop on thighs like always done just went into hang and pulled fast 

12/6/13 thursday

A. 

:30 on HARD

:30 on Easy 

x 16 minutes - aerobic work

pm:

A. Front Squat EMOM x 10 min @75% x 3 reps @20X0

160

B. Power Clean + Split Jerk x2-3 reps - build in weight in 12-15 min

Climbed to 155, 162F

C. MAP

amrap 12 @85

5 TnG SqT Cleans (113)

10 T2B

15 Box Jumps (20)

5 + 10

All unbroken 

rest 6

amrap 12 @90

30 Double Unders

20 Front Rack Walking lunges (83)

10 Pullups

5 + 14

All unbroken

12/3/13 tuesday

am: 

A1. Clean Pull 3-3-3-3 @105%

A2. Strict HSPU (-2) x 4 sets; rest 2 min

B. Reverse Tabata Burpees x 16 rds

:10 sec on burpees AFAP

:20 off

pm:

A. Snatch Pull + SqT Snatch + OHS - climb to heavy single

100, 110, 122, 128F x 3 almost had lost overhead even grrrr 

B. 

20 Burpees

30 Power Snatch's (53)

20 Burpees

20 Power Snatch's (73)

20 Burpees

10 Power Snatch's (93)

20 Burpees

5 Power Snatch's (103)

20 Burpees

17:10

Got 103x3 pretty happy with that 

12/2/13 Monday

A. Sqt Clean Cluster 1.1.1.1 x 5; ascending; get volume in, hit weights. not trying to PR clean

125x3,  135x3, 145x3,  155x3, 165x1 not a good clean day

B. Back Squat 2x3 @80% 1x3@85 1x3@90%; rest 2 min between sets

192 x3 x 2

204 x3

216 x3

C. AMRAP 3 Muscle Ups

16 got 6 unbroken PR!

Rest 3 min

D. AMRAP 6@85%

6 c2B

12 Russian KB (70)

6 Burpees

4 + 6 all unbroken

rest 3 min

AMRAP 6 @90%

6 hang power cleans (103)

12 Cal AD

18 Double 

3 rounds

rest 3

AMRAP 6@95%

max meters - Row

1385 meters

Worked on acro challenge