12/31/14 Wednesday

Felt like I did nothing.  Wanted more.

A. Seated DB Strict Press 4-6 reps heavy x 5 sets 

30# did first 3 sets at #35 but did wrong so went down for last sets correct

B. Bench Press 10x3 Emom @60%

79kilo

C. C2B butterfly practice sets

10,10,12,7 haven't done c2b in about a month felt like lost them a little

D. Banded Sode steps 30' sections each side x 4-5 each side and climbing in band tension 

Red band down back

Blue band down back

E. Hamstring curls - band. Laying flat on bench 

Green band 15 reps x 4 sets

F. Tabata hollow rocks 

:20 on :10 rest x 8

Done

G. Weighted Sorenson hold ; bit heavier than last time. 1 min holds x 3 

15kilo (last time did 10kilo) did x4

12/30/14 Tuesday

A. Warmup to 3 sets of 20 @50% of back squat on reverse hyper 

54kilo

 

B. Accumulate 3 min l sit hold 

Done worked with plates under feet hard for me.

C. Tabata HS hold on wall on pbars 

:20 hold :10 rest x8

Done.  Hard kicking up with my left foot so not my HS foot!  Shoulder felt ok better than has lately.

D. 5 min of scap work 

E. 3x20 core rotational movements 

Did 5x20easy

 

F. 5 rds w/1 leg on pedal

10 cal bike 

10 cal erg 

12:07 avg pace on AB 187 watts.

I got winded but not like a hard winded more of a shoulder burn wind and literally 1 min after done I'm fine.

12/29/14 Monday

Nothing felt great tonight.  Biceps super sore still from Saturdays pullups.  My left forearm filled up fast after MU.  Shoulder not really great so hspu felt super slow not nearly as fast as I should be able to do them and was hard. Sucks.

A. Emom x 6 x 5 muscle ups OTM

Rest

5,4,3,3,3 felt bad dip was hard.

B. Emom x 10 x 5-7 strict HsPu 

Rest

7,7,7,6,5,6,5,4,4 these felt hard also 

C. Emom x 20 

Odd: 12 cal on Ski erg

Even: 15 burpess 

Did 8 cal with/15 sec left.  Burpees so hard cause I can't bounce up fast on one leg and my right leg gets so tired from balancing myself makes it that much harder.

D. 30' DB row walks x 5

Used 30# DB.  Was hard hands hurt holding DB.

E. Barbell clean grip back extensions : 4 sets of 10- heavy ! 

Added 10kilo to bar wasn't sure how much to do prob could fine heavier.

12/28/14 Sunday

5k on skii Erg

25:12 / 2:37 avg pace

PB lisit holds :10

15 back ext

X5

Strict MU practice- failed 

12/27/14 Saturday

A. AFAP - test 

100 pullups 

75 push-ups 

50 GHD sit-ups 

25 cal Ski erg 

15:13 

Pullups (4:59) just seem to not be good lately.  Push-ups very hard.  Ghd easy and erg ok.

B. Reverse Hyper 

5 sets of 15-20 reps at 55% of backsquat 

60 kilo

C. 2k on erg - easy pace 

10:31 / 2:35.7 pace

D. Scap and shoulder recovery 

12/26/14 Friday

A. Bench Press - build to 5RM 

117x5

121x3

My PR is 117 already 

A2. super set with 10-12 band pull a parts each bench press 

Done

B. Strict Ring Dips - climb to heavy 5-7 rep with weight 

21# x 5 reps 

C. Laying Down, Lat bar pulls (will show you)  sets of 8-10 x 4-5 sets 

2 sets with just bar

3 sets with 3kilo

D. Ski Erg seated 150m all out sprints ; rest 3/1 x 5 

:42 

:43

:44.4

:43.9

:43.9

E. 4 rds  w/ vest on

30 ft 1 legged Burpee broad jump 

2-3 muscle ups 

30 ft 1 legged bear crawl 

1 legless rope climb 

10:11 2 MU first 2 rounds then did 2 singles last 2 rounds. Rope was hard. Vest made breathing hard just because tight to chest.

F. weighted situps 4x15-20

35# 20 reps x 4 sets

G. 10 min scap work 

Hand stand hold practice

12/24/14 Wednesday

Warmup:  2 rounds

A. 20 GHD sit-ups

B. 300m row no arms

C. 300m Erg

D. 10 Push-ups

E.  6 Strict pull ups

F.  1 Legless rope climb

G. 10 Burpees - 1 leg

Done

****

A. 5 rds 

300m ski erg 

20 HsPU

10 one leg burpees 

5 muscle ups 

Clock stopped so idk time but was good workout.  MU did 4 and 1 first round tried for 5 but failed... 3 and 2 rest of rounds...hspu did 10.5.5 all rounds, burpees were hard.  Erg about 232 pace.

B. Seated Strict Press 5x5 @85% of your best 5 rep.  Last set of these do as many reps as possible. Note weight and final number of reps last set

35k/77# could only get 5 on last set this might be a little higher than 85% of my seated 5rm couldn't find so just tried this weight.

C. Tabata hollow rocks x 8

Done

d. Db sa rowa 8-10 reps x 4 sets 

35# x 10 reps x 4 sets 

12/23/14 Tuesday

Warm up 3 rounds

200m row arms only

10 1-legged burpee

15 back ext

Done 

A. 2k on ski erg @2:35 pace (ish)

B. Weighted pull up 10x3 ascending 

Worked up to 35x3 for 1 set but barely got the 3rd rep.

C. 50 t2b - AFAP 

2:37

17 then idk what sets were 

D. Weighted Sorenson hold 4 x 1 min

10kilo holding 

E. 100m sprint on erg - AFAP rest 5x and repeat 5x

:25.1

:24.7

:24.1

:24.5

:24.4

F.  30 min on the clock - mobility / static stretching 

Boring.

12/22/14 monday

A. 1k meters on ski erg. A easy pace feel out this machine ; standing but very easy all trunk and arms / triceps etc

Done

B. Seated Good Morning - climb

To heavy 5 rep in 12 min 

38kilo

C. Max muscle ups ; rest 5 min x 3 

9,7,8

D. 300m on ski erg seated : rest 2 min x 6 - @90%+ efforts 

Did 300x3.  Was crazy hard on triceps.  About 2:38/2:43 pace

E. Reverse Hyper - 4 sets of 15 @25% of Ur 1rm backsquat 

25kilo

12/20/14 Saturday

Day 4  no leg training

A.  Warm up

3 rounds

200m row arms only

15 back ext

10 1-legged burpees

Done

B.  5 rounds

5 calorie AB arms only 

10 -1 legged burpees

15 t2b

14:09 winding a bit.  Burpees get hard Had to wait for bar few times for t2b because others using it.

C.  Behind neck snatch press heavy 3

35k.  Didn't have it today hurts shoulder to press from behind. 43k is my 3rm.

D.  3 rounds

8 seated KB Cleans

30' handstand walk

10 back ext

100m row arms only

5:21 used 26#KB.  HS felt hard shoulders felt like led.  Need to remember how to breath doing the walks kept holding breath.

12/19/14 Friday

Day 3 no leg training

A.  Warmup x 3 rounds

200m row arms only

15 back ext

10 1 legged burpee

Done

B.  21-15-9

Pull-up 

Db strict press #15 each arm

2:09

Not winding just forearms tired I did pullups first however messed up order. Pullups weren't the best I've been having trouble with these last few times just not very smooth. Need to do more to find rythem again.

Rest 5 min

C.   20 MU afap

5:53

5,2,2 then all singles was really hard even failed 2.

D.  Double DB row x 5

Done

E.  Reverse hyper x5 @ 35% of BS 

38kilo

F.  Reverse Sled drag 30# for 10min

2 x around building was 10:27. Not winding at all just can't go fast so felt like took me forever to get sled around building .

12/17/14 Wednesday

Day 2 no leg training

A.  Warm up

500 m row arms only legs not on rower

Then 5 rounds

5 strict pullups

:20 HS Holds

:10 PB Lsits

Done

B.  Pbars Walks down and back = 1 x 5

Done

C.  Reverse hyper 60% of BS x3

65 Kilo

D.  Side twists w/20# Med Ball 20 twists x3

Done

E.  Practice 1 leg burpees x 5 min

50 burpees 

F.  5 rounds 

200m row arms only feet on floor

10 1 leg burpee 

Didn't time.  These workouts are not winding just burn Arms. Doing burpees with 1 leg completely off floor is more of an issue because I'm not flexible so hard to pop up with one leg frustrating.  Can't go fast with one leg.

12/16/14 Tuesday

First day doing no leg training

A.  1k row arms only

4:17.  Used right leg some, was hard not to use legs body just didn't know how really. Pulled under 2 first half then hard to maintain in end was like 2:13 in end.

B.  Seated Strict Press 5RM + 2x5 @90%

83x5, 87x3 (87x5 is 5rm)

77x5x2

C.  :30 HS Holds x5 rest :30 between

Done.  Left shoulder hurts.

D.  50 Cal AB arms only

10:10 averaged 113 to 120 watts.  When pushing hard could hit 150 but could never maintain that.

E.  Weighted sit-ups 4x20

35# DB

Hated today.  Going to take a lot of mental work to get through this.

12/7/14 Sunday

A.  PC + PP

158 PR but with bumpers

B.  

20 c&j (123)

30 burpee MU

20 c&j (123)

19:58 MU got hard never got to any point where felt was gonna fail anything just was winding. Hard just getting to bar but the actual c&j never hard.

12/3/14 Wednesday

A. 50 strict hspu AFAP (no fails)

4:26

8,8,5,5,4,3,3,3, singles 

B. Seated strict Snatch Press (behind neck) build to 3RM

35k stopped cause hurt shoulder

C. Deadlift 10x3 @60% (speed focus) Emom 

72kilo 

D. Reverse Hyper 4x12-15 ascending in weight today 

40k, 50k, 55k, 60k x 15

E. AMRAP 5 @110%

30 double Unders 

7 calorie on bike 

4+5cal

F. Accumulate 2 min l sit hold on pbars 

Done

12/2/14 Tuesday

A. Muscle Clean + Strict Press; build to max

103/47kilo (48kilo is my 1rm strict press) 

B. Weighted Pullup; 10 x 3; ascending 

Worked up to 36#x3 used to do 53 for 1 so feeling pretty weak here

C. drop set to body weight on rings for 5x5

Done

D. 100-200-300-400-500-400-300-200-100 Row's ; resting 1 min between row intervals 

18:37 total time.

E. Tricep Plate Extension 4 x 8-12 reps 

10kilo

F.  Reverse Hyper

30k 4x15

12/1/14 Monday

@12:30

A. Muscle Snatch x 3 + Snatch High Pull (From Hip only) x 3; build to max here in 15 min 

45kilo 

47kilo F just couldn't get it today

B. 50 HSPU

or 

50 T2B 

*test; but shoulder dependent  

2:14 did 35,5,4,3,3 hit wall after first set literally died lol

@6-6:30p

*warmup with reverse hyper as usual, 3 sets of 15@20-25% of back squat 

20kilo x 4x15

A. Deadlift - w/ Chains and from Deficit; build to heavy 5 rep + 2x5 @90%; but remove chains and boards for these drop sets 

*rest depends on shoulder 

245x5 defocit no chains

253x5 not deficit PR (163 is 1RM)

B.  10 min max cal on bike 

107.  Last test was 89.  Goal for today was 105.

Couldn't do much today with shoulder and knee combo pretty down about it.  Hoping shoulder recovers soon.

11/29/14 Saturday

A. Power Clean + Push Press every :90 starting at 70%. Ascend for volume 

54k

70k

73k PC failed push press. Kind of hurt left shoulder during press grrrr.

B. Muscle Clean - climb to heavy triple 

33k didn't have time for more 

C. AMRAP 20 w / group 

2 muscle ups

4 hspu

8 KB (53# dependent on knee)

19 rounds.  I thought 18 but was with chase whole time he got almost 19 so i had to have finished 19 even.  KB felt great wasn't struggling at all and MU felt good also.  Hspu little hurt cause shoulder from the press 

Shoulders very sore after today.

11/28/14 Friday

A. Muscle Snatch - 3,2 and 1 + 2 drop set triples @80%

58k x1

38k x3

B. Hang snatch Pull 4x3 @103%

60k 4x3

C. AMRAP 3

500m row 

Max cal on bike 

X 3 ; rest 8 between

11, 11, 10 cal

Holy legs

D. C2b. 6x 5 UB AFAP 

Quit first time.  Butterfly wasn't there and I got frustrated.  Left and came back then was better got unbroken sets but didn't time it.

E. Reverse hyper 4x12 @25-30% of back SqT 

65k 4x12 oooooops totally did math wrong 

F. Core work

Pbars list holds 4x 10 sec

Struggling with core work lately

11/27/14

Deadlift

237x3 deficit

253x1

270F couldn't break floor :(

50 butterfly PU - 20, 16, 14

11/26/14 Wednesday

A. Front Rack Holds (set high to avoid any extra knee flexion) 

:15 hold x 5 @100-12% of your Front SqT

253#

B.3 rds afap 

30 burpees (straight leg to avoid any pressure on knee)

30 db snatch’s alternating arms (50)

14:22.  Used 40# DB and did muscle db snatches instead because 50# caused me to bend to catch and didn't want that for knee. Plus also I was a baby and didn't think I could do 90 snatches at 50#. Workout was not hard other than was rough on my lower back. But also didn't go afap just mentally didn't have it today

C. 5 rds - NFT

:30 L-Sit Hold

:20 Hand Stand Hold (narrow hands - middle finger fwd)

1 legless rope climb

30’ waiters carry; each hand (18-26# kb)

Lists couldn't do straight leg cause can't flex quad with knee.  Instantly got frustrated with this.  Could barely hold Lsits.  

D. 20 min on rower 

:30 hard

:30 easy 

Quit at 10min.  Had nothing at this point. Back was on fire from all the db snatches.  

11/25/14 Tuesday

am:

A.  Every 2 min perform 50 DU and 1 legless rope climb.  6 rounds.

Done.  All felt good today. Tripped only once in DU.

pm:

A. Muscle Clean (no touch) + hang power clean; build to max in 12-15 min 

143

153F

Hard not touching the body u get no momentum.

B. Clean pull 5x5 @125% from high blocks, above knee 

230# felt good

C. Deadlift - EMOM x 10 @80%

210#

D.  570m Row x 6; rest 3 min between @same pace as past 500’s

Kept same pace as my 500's just fell off on one round.  The extra 70m was a mental game lol.

E. 5 rounds

5 MU 

10 cal AB

10:02.  All MU unbroken they were great today.  Didn't really go for time Brandon and I were sharing same rings so waited sometimes but was just doing wod for extra work not really for time.

11/24/14 Monday

Modified workouts for knee

A. Muscle Snatch - build to heavy triple

100x2. Did 3 but 2nd was more a jerk snatch but still most I've done for 3.

B. Seated Snatch Grip (behind) Strict 

Press - 3RM + 2x3@90%

43kilo x3

C. EMOM x 20: 

Odd: Strict HSPU (deficit for height) shoot for 5 reps each time, so set height accordingly and can adjust as you go

even: Hang Power Cleans (133) x 2-5 reps: depending. Footwork is focus. No wide splits here, cycle time is important, but most important is foot placement

Couldn't get 5 hspu got it for few sets then mostly 4 and few 3's. Did 5 HPC each time trying to focus on not bending knee but was hard not to. Did only 123# because 133 was hard not to catch in the dip.  

D. 

E. DB SA Row 8-10 reps x 4 sets

35# x 4 sets

F. Scap Work - 10 min

Symetry 

G. Reverse Hyper 3 x 15 @25% of 1RM Back SqT

30kilo

11/23/14 Sunday

A.  5rm Bench Press

117x5

120x3

B.  Snatch Pulls

Worked up to 153x3

C. 10 rounds

10 cal AB

30' handstand walk

16:10.  All walks unbroken never fell. AB stayed at 228 watts.

11/20/14 Thursday

Played around

30 butterfly PU 

Emom MU and strict hspu 

Symmetry work

Reverse hyper 4x15 40kilos added

11/19/14 Wednesday

Was going to do PM session at home but Chloe got the stomach bug so no go.

A.  PS heavy triple speed/position not weight so much

117/53 X3 tng PR

last one was almost sqt 

B.  Clean Pull (below knee) 5x3 @ 103%

198/90k 5x3

C.  CG deadlift heavy tng 4 rep

231/105 x4 wasn't bad I've failed at less weight than this so was happy.  didn't try more cause back was getting tired from all the pulls 

D.  840m row @ 2:01 rest 4min x 3

11/18/14 Tuesday

A. Power Clean + Push Jerk; 5 sets at 77-80% of your 1RM on this complex 

143/65kilo 2 sets jerk really hurt knee so stopped.

B. Clean Pull 3x2 @105%

198/90kilo

C.  Bear Complex (modified for knee)

500m row + 12 sets of

1 PC + 1 OH + 1 OH behind neck 63#

500m row + 9 sets of

1 PC + 1 OH + 1 OH behind neck 103#

500m row + 6 sets of

1 PC + 1 OH + 1 OH behind neck 113#

15:14 I think

11/17/14 Monday

am at HOME

A. Power Snatch emom x 10 x 2-3 reps TnG @65-70%

95# x 3 tng each min

Felt pretty good today.

B. OHS - @42X1 - build to heavy 4 in 4 sets; at no more than 85% intensity 

95, 105, 115, 135 

Shoulder stability felt good

pm: 

A. ECC Week 3 

AMRAP 20

50 wb

50 du

40 box jumps

40 t2b

30 c2b

30 bar facing burpees

20 power cleans

20 shoulder overhead

10 snatch

10 muscle ups

294.  Got 4 MU. Couldn't rebound box jumps at all cause of knee so def slowed me down a bit.  Missed first snatch but got rest.  Overall unsure I could have done much better other than if knee was good for box jumps.  Maybe rested a bit too long here and there but did pretty well.

B.  Snatch pulls 

Worked up to 163.  Brandon said were good :)

11/16/14 Sunday Pull/Press

Add On Work

A.  Speed DL warmup 3-4 sets at 30-60%

157/71 kilo

B.  Speed Deadlift 5x1 @65%

1x1 @70%  = 184/83

1x1 @75% = 197/89

3x1 @85%= 223/101

**rest 1-2 minutes

C.  Strict press 4 sets 4-7 reps ascending in weight (pushing to always get more the 4 every set)

100/45 x 2 PR

48/106 x 1 PR finally broke 100#

D.  Strict weighted ring dips building to a heavy 4. (no less them 4 heavy sets to get there)

26# x 4 could have done way more 

At Home:

E.  Jerk technique

Went up to 135 then back to 95 working feet.

11/15/14 Saturday

Comp Training

A.  CG Deadlift Triple, heavy not max

209 then was peeing bad so stopped.

B.  3 rounds rest 5min between

300m row

20 box jumps (step downs) 

10 PC unbroken

PC went 50, 50, 53kilos.  Unsure on times.

C.  Partner wod with Shannon 

200 DU

50 cal AB

100 cal row

50 cal AB

200 cal row.

Did well unsure time.

11/14/14 Friday

Am.

A.  Power Snatch

Stayed at 100/45kilo for work.  Attempted 110/50 but just wasn't doing well so went back to 100/45.

B.  Snatch Pulls

Stayed at 143/65kilos did singles and sets of doubles.

C.  Skill work

Butterfly pullups just for feel.

PM:

A. Snatch - every :90 climb by 10#

starting weights 135/93

133

143F x 3 :( got it up just on toes and not reaching at all to hold. So frustrated with myself in this!!!

B. amrap 20 - CP Batt Test 

10 PC @ 135#

20 Pullups

20 burpees  

5+1 subbed PC for 95# thrusters because of knee.  Was happy with this many power cleans.

11/13/14 Thursday

A.  HPC "bump" practice.  Finally getting the feeling with heavier weight. Did set of 10 with 123 and a few with 133.

B.  Strict MU practice.  Got a few but not great my right hand gets stuck and I have a hard Time Turing it over but will keep practicing.

C.  AB w/mask 30 min recovery w/chase

205 calories I think.  Wasn't bad kept watts to about 176.

11/12/14 Wednesday

A. Snatch Technique Drills - 15 min 

Done

B. Rack Pull - triples - will play with weight  - 15 min 

305# x 3. Damn wish I could deadlift this lol.

C. 5 rds  w/ mask 

10 DB Manmakers power clean / Press variation 

20 cal AB

Only had time for 4 rounds had to rush out.  19:30ish I think.  Was certainly harder with mask had to pace myself so I could breath.  Definitely challenging and I was sweating bad lol.

D. 5x5 UB muscle ups. Rest accordingly 

E. Tamara hollow rock :20/:10 x 8

Didn't have time frustrates me when I can't finish.  I find it mentally defeating to have programming and not be able to finish due to time constraints.  Not very good at being ok with not doing everything:(

11/11/14 Tuesday

1st session: 

A. 15 min 

Snatch Pull + Muscle Snatch; building here

100/45kilo first time getting this weight on MU snatch wasn't perfect but got it.

B. Deadlift 3x5 @ 80%, 1x3@85%

210/95 3x5

223/102 1x3

C. Landmine Press 6-8 reps each side x 4 sets each side 

5kilo added to bar.  4x8.

D. Russian Twist w/14# med ball  4x20

Done.

2nd sesion:

A. 750m Row x 5; rest 3:30 between ...hold 1:59 or less pace is goal 

Tried last 2 esp last one was super winding couldn't breath.  Wow.

B. DB SA Rows   7-10 reps per side x 4 sets each 

30#x10x2

35#x10x2

C. Scap - 10 min of Work 

Symmetry scap work 

D. Weighted Situps 4x15-20

25#, 30#,35#, 35# x 20

11/8/14 Saturday

Didn't get to train because if girls cheer comp so went to gym late afternoon.

A.  Snatch work and texhnique

Got up to 121 but wasn't feeling great

B.  Afap 

300m row

20 t2b

10 Russian KB swings 70#

Rest

20 t2b

10 Russian swings

300m Row

11/10/14/Monday

At HOME am:

A.

:25 sec SPRINT on rower @110%

:25 rest

:25 sec SPRINT on rower @110%

4 min rest x 4 

***GO TO VERY DARK PLACE HERE =)

Well the rower batteries died after my first round so just tried to keep going.  I was pulling 1:42 first round got harder as rounds went but think I did well without actually knowing.

B. amrap 18@80% sustain

5 burpee muscle ups

10 single arm KB SqT cleans (35)

10 shoulder taps (controlled)

10 OH single arm step ups(20) w/35# kb

2+32.  This was a disaster.  Lots of issues first round.  Failed 2 MU (my rings just feel harder unsure why), step ups were extremely hard for me to balance esp with left arm and knee was certainly an issue with pressure standing up.  Shoulder taps I could barely balance what a mess.  Got better but wasn't how I thought it would go.

 

pm:

A. Back SqT- 3RM + 2x3@90%

*build up to right before your 3RM with thin bands if possible. Remove bands before 3RM Attempt

Stopped.  Knee was hurting and felt awful.  

B. Clean pulls

Practiced technique up to 85kilo.  Had some really good pulls so hopefully I can remember this.

C. EMOM x 10

odd: Strict HSPU (-2)

even: 15/12 Cal Row

10 hspu max but babied first set not sure why could have done more.  Did 10 and 8's all rounds.  Row was good pulled in 1500's which is good for me.

11/9/14 Sunday

Add in work

Behind neck Push Press

5x5 stayed at 45kilo for work

Snatch drills 

11/7/14 Friday

3+14

All bar MU unbroken.  Sqt cleans slower than I would have liked but knee just a factor.

170# Complex

Went 155/170.  Not heavy I was just winded.

16:43 (6:43 for wod) total time.  Did 3 extra deadlifts on last round did 9 not 6 grrrr. Was thinking 18/12/9.

11/5/14 Wednesday

A. Competition Pace : scored 3 separate workouts here 

amrap 6

3 Snatch’s @ 108#

6 burpee box jumps overs  (20")

18 Double Unders 

3+3 I'm not good at going fast on snatches.  Happy I did 12 actually. Failed 2 snatches total.  Just couldn't go fast because I have to reset for every snatch :(

directly into 10 min on bike 

87 cal

directly into amrap 6 

5 clean & Jerks @ 108#

10 T2B

20 Double Unders

3+2 all unbroken. Thought maybe I would try to do c&j unbroken to save time getting to bar not sure made me any faster but was good to know I could do it.

B. Front Squats 1RM with 3 sec pause, then 85% for 3x3

176 stopped there because of knee 

C. GHD Back Ext - 3 sets of 15, ascending in weight 

Didn't do

11/4/14 Tuesday

A. Snatch Deficit Pull 3x3 @103-105% 

65kilo 3x3

Felt heavy from the floor I don't understand how to make forceful contact just don't get it.

B. Good Morning 3x8 *working sets 

30kilo 3x8

C. EMOM x 20

Odd: 2 Leg less rope climbs to 14-15'

Even: 200m Weighted Run  (athlete choose object)

*trying to push one another, athletes within same gym choose same objects 

AB instead hard for :40 to :45

Couldn't get 2 rope climbs got 1 1/2 most rounds. Maybe arms tired because pull / push on AB also.

D. 20 min row 

:25 on Hard 

:35 on easy 

Done.  Between 111 and 114m

G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Done.  Stuck with 30# so could focus on the pause.

11/3/14 Monday

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

220x3

231x2

Didn't do drop sets

B. 

1k Row 

3 rds  of, 

10 Front SqTs #123

8 Hang Cleans #123

6 Shoulder to overhead 

then, 

10 Muscle Ups

13:36 HPC killed me (shocker).  MU did 7/3.

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

10kilo

45kilo x 2

11/2/14 Sunday

Usaw Weightlifting Meet

Snatch

52,56,58 - 3/3 

C&j

77 good

81 pressed out on jerk no good

81 failed jerk

10/31/14 Friday

A.  Snatch

133

138 hot mess.  Got it but walked a mile bar fell jumped over bar and bar almost took out speaker 🙈.

C.  C&j 

176

185F clean stopped.

D.  AFAP

10 bar facing burpees

15 thrusters 65#

20 c2b

1:12 unbroken ctb 

On min 5 amrap 10

5 Ohs 95#

250m row

5+150m I think. Row was slow pulled over 2:00 and I'm not fast at Ohs.  Breathing was tough.

No rest Right into amrap 5

10 AH DB snatches 50#

10 burpee box jump overs

Messed up.  Thought was supposed to wait to the 20 min mark so only had just 2 min.  Just did one round was mentally done after the mess up.

10/29/14 Wednesday

am: 

A. 20 min on Rower 

:30 on Hard

:30 on easy 

Did well pulled in the 1:45/1:48ish in end between 130-133m each round

rest 10 min 

20 min on bike 

"same"

188 calories.  Did well I thought maintained between 345 and 400 watts.

pm

A. Clean x 3 + Split Jerk; build to max in 15 min 

176/80kilo. Very happy with that.

B. Front SqT : 3RM

200.  Very happy about this. PR from 187 and my 1rm is 212.

C.

amrap 10 @80

5 burpee muscle ups 

10 Box jump (24/20) step down 

15 Cal Row 

3+15

rest 4 min 

amrap 10 @85%

5 Tng Power Cleans (205/133)

10 Cal AB

25 DU

4+3 but messed up only did 20 DU each round.  But goal for me in this wod was unbroken PC and did that.

rest 4 min 

emom x 5 @100%

10 Russian KB swings heavy as possible

10 burpees 

Used 70# KB.  Struggled here.  Did first 2 rounds then had to rest a whole min then did 4th min then couldn't do last min so 3 rounds.

10/28/14 Tuesday

1st session:

A.  Seated strict Press - 5RM + 2x5@90%

88x5

92x4 x 2  couldn't get the 5th

79x5 x 2

B.  Speed bench Press - 10x3 @%

128 is 1RM

40# + bar + bands for speed work

C1.  Good Mornings 5x5 ascending  

C2.  Legless Rope Climbs

Worked up to 27kilo

1 legless x 5

2nd session:

A.  dB SA row 6-8 reps x 4

25,30,35,40#

B.  CG Deadlift 10x3; every ;30 sec ; speed reps about 60% of 1RM

154 10x3

C.  AB 1min hard rest 1 min x10

137 calories

Averaged 345 watts per round

D. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have! 

Did 8 sets rest :30 between.

10/27/14 Monday

AM:

A.  Snatch Balance

154 but wasn't easy or pretty hurt knee to jump hard.

B.  Back Squat 5RM

233 x3.  PR for 3 but Didn't have it to do 5 today knee was real bad today :(

C.  AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/83)

15 C2B Pullups

4+29.  Couldn't get rythem on c2b first round so threw me off a bit but then was ok.  Thrusters unbroken.

pm at home:

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

10/26/14 Sunday

Weightlifting Meet

New England Record for Snatch, C&J and Total in 58 weight class

Snatch 121/55kilo, 132/60F

C&j 176/75kilo

Overall felt ok.  Was happy making my snatch but 60kilo would have been nice.  C&J was good but pressed out on first attempt at 75 so didn't get chance to do 80.  

10/24/14 Friday

A.  88#/40kilo 

B.  106 3x3, 110 2x2, 121, 127F, 130F but close 

C.  140/64kilo 4x2

D.  BS (not FS) 1rm w/4 sec pause

209F didn't have it today 

A.  143/65 kilo 3x3 stopped there was feeling tired and week

B.  7+10 felt good knee wrap too tight was hurting my calf when DU lol but all unbroken.

10/21/14 Wednesday

A.  amrap 20 @70-80%

5 Strict Pullups

5 Stone over Shoulder (100/65) ish *depending what your gym has 

10 Cal AB 

10 GHD Situps 

20 Double Unders

6+5 calories I think but I did 15 ghd every round forgot was 10.  

B. Front SqTs - Banded - 3RM with lighter bands *note the bands

215/78 kilo x3 used chains PR by 8kilo.

C. 10 min on Shoulder Health / Recovery 

pm:

A. SqT Clean - 1RM in 12-15 min 

176

183F x 2 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off  *cont till cant tng reps in the :10 with speed

133# 3 sets of 2's and rest sets of 3's

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. amrap 5

Row 250m 

5 burpee muscle ups 

12:54 but I stopped from 5:00 to 6:10 cause didn't know we were doing 5 rounds not 5 min. So lost 1:10. 

10/20/14 Monday

A.  Snatch work

Sucked.  That is all.

B.  

10 c&j 93#

10 cal AB

10 bar facing burpees

10 hspu

10 t2b

Rest 2/1 on time x 4

2:49, 2:52, 3:07, 3:14

AB was hardest got everything unbroken but legs died on AB 

10/18/14 Saturday

Milford Mayhem Team Comp - 3rd Place

Chase/Brandon/Tasia/Lynn

10/15/14 Wednesday

A. FS - am in cycle 

80 % if 1RM (212) x 1 x 2 sets

169/77kilo felt heavy oh boy 

B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1

47x2

50x2

53x1x3 failed 1 set

50x1 failed 

Suck as usual

C. Jerk - 75%x2, 80%x2, 85%x1x3

140/64 x2

150/68x2

159/71x1x3

D:  30 sec. AD sprint @ max effort

rest 3 minutes x 4

11, 13, 12, 12calories

PM:

A. Front SqT - 3RM with 3 sec pause

190/86 PR by 8# from last week but with bumpers.

10/14/14 Tuesday

Overall mood was blah today.  Snatch always gets to me even though I hit 117 for a power snatch 3x still it's so difficult for me. Just wish I could find some consistency in my technique.

A. Power Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3

Used 138 as 1rm 

38x3

41x3

44x2

47x2

50x1

53x1x3

B. Clean & Jerk - 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

Used 183 as 1rm

50x2

54x2

58x2

62x2

67x2

72x2 failed second attempt on PC.  Tried to then sqt clean failed and peed.  Stopped.  Did all PC since it's my weakness and also was trying not to sqt to save knee.

C. Clean Pull - 85%x2, 90%x2, 95%x2 

Used 187 as 1rm

72x2

77x2

81x2

+

 Played basketball and rowed 

10/13/14 Monday

AM:

A. Back SqT - up to 80% x 3 singles

195 (bumpers). x 3

PM:

A. Back SqT - 5RM attempt + 2x5@90%

228x3 failed 4th rep.  Stopped didn't want to push knee.

B.  5 rounds rest 4min between 80%

15 cal AB

10 BS 143# from floor

10 bar facing burpees

10 ctb

15 cal row 

39:38 first time back racking this weight.  I was super nervous about doing it to the point it was causing anxiety right before workout but I did it! Back squats werent hard should have done 155 for weight but was concerned about the back rack.

4:45 (wasn't organized so ate time)

4:15

4:42

4:55

4:59

10/11/14 Saturday

Fall Freesome

Lynn / Meridith / Tasia - 1st Place !!

A.  Burden Run

2 mile run returning with implements at 1 mile mark.  60# sandbag 53#kb 25# plate:

18:03 I think.  Took first.  I carried plate did way better than I thought I would just kept moving.  Dropped plate once but other than that ran well.

B. 21.15.9 can't drop Bar

65# OHS / Cal Row - meridith

103# Front squats / Cal Row - Tasia

123# Back squats / Cal Row - Lynn

14:33??  1st place.  Did really well on back squats no pauses really and went right from row to squats  no resting was hapiy with how I did on this wod.

C.  Complex + 50 bar over burpee buy in

Clean + PJ + SOH + SOH  

175.  Was goal weight happy I hit it.  Had a toboccle on first 165 attempt underestimated how much my legs were tired and dropped bar on my legs and fell down 🙈.

Finals

A.  Amrap 10 each athlete 

12 hspu

10 box jumps

8 HPC 121#

Took 1st.  Did well.  Hspu very fast did all strict.  First round of box jumps sloppy but got in groove after.  HPC slow but got all unbroken.

B.  Amrap 5 -1 athlete wearing vest

75 WB 20#

MU remaining time

Took 2 by think 1 MU but our judge told Tasia tirn and she could have gotten the last one.  Tasia and meridith did all WB saved myself for MU.  Did 9 then 3.  Tasia rest.