2/28/14 Friday

14.2

15 ground to oh

30 DU

6+37 (307)

Could not string DU together after 2 round really struggled here shoulders on fire

Warm up prior to 14.2

Morning

:30 at 2:06

:30 at 2:25

X10

Completed

Afternoon

500m x4 at 79, 80, 85, 90%

Pulled 2:25, 2:15, 2:05, 1:56

Rest

2k row - stayed at 2:20 pace

Then

:20 sprint on AB

Rest 2 min in between X 4

Then

Emom x10

5 ground to oh

15 DU

Mobilize 

2/26/14

A.  30 min on AB

:30 @85-90

:30 coast

145 cal I think - stayed very consistent

Rest

B. Emom x 5 = 1 clean @85-90

158# did 6 min cause failed one clean felt heavy

Emom x 5 = 2 tng Clean @70

126#

C.

5 min @85

8 BJ

8 burpees

8 HPC (93)

4 rounds

Rest 5

5 min @85

10 c2b

10 pulls on row sub 1:45

3 + 10.  Pulled about 142.  4th set of c2b did 6 and 4.  Hand still torn :(

Rest 5 

5 min @80

5 DL @153

:15 hs hold 

7 rounds

2/25/14

A.  2 rounds rest 15:00 between

250m Row

10 thrusters 65#

10 KB 53#

10 thrusters

10 KB

2:54, 2:52

First round my shoulder wouldnt lock out lost kb in first 2 swings took 3 swings to get going.  Rowed about 1:55. KB were hardest part.  All unbroken except the 2 I lost in KB cause shoulder.  

B.  Back Squat w/2 sec pause 70# 4x5

168#

C. Hang Power Snatch practice

Just stuck with 77#

2/24/14 Monday

A. 

:35 on HARD

:25 on EASY

x 14 min on Rower

3140m.  Tried to keep hard pull under 2:00 was under but not whole :35.  

B. Back SqT 5 x 2 @83-85%

205 5x2

C. :20 HS hold x 8; rest accordingly, (narrow hands, middle finger pointed, pressing through floor)

pm:  CFF

CFF Opens Meeting

A. Snatch Pull 4 x 3 @105% (use straps)

B. 4 rds 

20 Unbroken Wall Balls (14# to 9' target wall)

10 Ring Rows (#'d if need be)

5:38 but could be wrong don't remember. Did 5 rounds of wall balls unbroken.  Granted to a 9' target but was much better today.  Definitely keeping my elbows in was big improvement.

2/22/14 Saturday

Competitors Training

A.  1rm Thruster - 145#, 150Fx2

B.  5:00 on the clock

SqT Clean to overhead anyway 103#

27...did all push jerks few split jerks

C.  20 min time Cap

7 MU (got 6 then failed on 2 then got last one)

1K row. (Pulled about 2:06)

20 HSPU (unbroken)

20 PC 108# (did well there)

30 C2B (10, 5, 5, 4, 4, 2)

30 Burpees (kept good pace)

40 Box Jumps (breathing/panic attack started)

40 t2b (tough for me always is when tired and hand tore)

17:56 finished first but if t2b were better would have had much better time I just die on anything more than 20 t2b

2/21/14 Friday

12 minutes on the clock

15 snatch @ 63# 

10 T2B

15 snatch  @93

20 T2B

15 snatch @ 113

30 t2B

15 snatch @ 123

Did the 63# unbroken.  Singled the 93#. Got 6 snatches at 113.  Overall good day for me haven't been hitting that for even 1 fresh so happy.

Climbed to 123.  125F but very close.  Still on my toes in the SqT :(

02/19/13 Thursday

A. Snatch - climb to heavy single in 12 min

106, 110F

B. hang Snatch - hit 5RM

88x5

C. EMOM x 10

10 wall balls each minute  14# to 10'

Working form practicing carrying down not letting crash on me.  Did 10wb emom first 5 min then 15 rest.

D. 5 rds AFAP

9 C2B Pullups

12 OHS (73)

15 Box jumps (20)

10:23 didn't warm up movements enough first round was hard.  Did all unbroken, c2b felt great just rested too Long between rounds.

Then 20 WB

Dropped ball 2x :(

2/18/14 Tuesday

A.  PC x 5 TnG reps x 3 sets *building each set

133, 139, 143 x5 PR

B.  Hang Power Snatch; 70% x 2 x 4 sets

89x 2 x 4

C.

@ max effort

300m row

15 thrusters @ 83

15 no push up burpee box jump, 20"

rest 15 minutes bt. rounds x 2

4:12, 3:26

First round pulled too hard on the rower (1:43) and couldn't recover to do unbroken thrusters.  Mentally gave up. Second round pulled easier (1:58) and got unbroken thrusters but then legs couldn't jump.  Not great workout mentally today.

2/17/14 Monday

AM

A.  Snatch - climb in heavy double; then drop to speed sets @ 75%

106x2

75 sets of 2x10

Sucked ass 

B.  50 FS for time @ 75%.. taken from rack

157x50

8,5,5,3,3,3, then all sets 2

11:02

rest 10 minutes

C.  10 minute max cal on AB *goal 60+

59 cal

Pm

15 minutes on the clock

50 S2O @ 63#

60 burpees over barbell

70 kb swings @ 53# 

250 double unders

Got to 152 DU.  Shoulders were on fire.

Did sets of 10 KB could have done more just shoulders were burning so just stopped at 10 didn't try to do more wasn't failing just stopped.

2/16/14 Sunday

Team Training

A.  15 min to est 10 rm Push Press

117x10

B.  15 min to eat 10 rm Back Squat

200x10

C.  750 max effort Row rest 12:00 x3

2:57, 3:03, 3:04

Awful!!!  Had to stop for 3 sec during each row grrrr

D.  Morgan/Lynn

100 WB while partner in HS hold

50 Cal AB  while partner holds wall squat

300 DU

17:10

2/14/14 Friday

A. Snatch - 15 min of Singles - working around that 108-112# range still. Feel it out. 

Worked up to 115.  Wasn't a successful night but still chipping away at Technique rather than weight.

Still trying to focus on knees out not bend arms too early, stay on heels then big pull and pull back.  Grrrr

B.  Max Strict HSPU x 5; rest 3 min 

Not sure how many. First set 8 then few sets of 5 and 4's.  HSPU gone way down.

C. AMRAP 18 

9 Box Jumps (24) step down

12 Russian KB (70)

15 cal Row

7 rounds but went a little over 18:00 to finish row.  Was drained just kept moving but not fast at all pretty slow obviously for only 7 rounds lol

2/13/14 Thursday

1st @ CFF

A. 1RM Thrusters from floor

150 PR

B. "Fran"

2:34 PR

C. C2B butterfly practice

2nd Session

A. 

:30 Hang Power Cleans (83)

:30 of burpees

:30 of AD SPRINT

 rest 5 min x 4

HPC 14, 16, 17, 20

Burpees 13, 12, 13, 12 - this is a guess

AB 4 cal each time 

HPC felt good tonight.  Focusing on my Elbows up helped.  AB kills me lol when I push hard like I did on last round my body is in meltdown mode after !

B. EMOM x 14

Odd:  Pistols 8-12 alt

Even: Clean & Jerk (133-153) 1-2 reps per

Did 12 pistols up till last few then did 10. 132x2

139x2 

145x1

152x2

Was much harder than I thought it was going to be! Pistols not great at but still did good.

2/11/14 Tuesday

@CFF

A.  Snatch work focusing on technique.  Realized how to settle hips at the bittom which helped me be able to hold the squat which I have struggled with always.  

Worked up to 117, 121F

B.  Opens WOD 13.2 

"13.2"

10 min 

5 s to oh (73)

10 dl (73)

15 box jumps (20) 

9+21 = 291 reps

Not as fast as last year got 327 but did all step ups this time rebounded all

Pm:

A. AMRAP 10

10 wall balls

10 burpees 

10 kb Swings (53)

6+1

Struggled with wall balls. My shoulders just burn and I can't catch the ball right grrrrim also sure I rested way too much but hard when your alone

2/10/14 Monday

AM at home

50 BS for time @ 175

9:25

Rested way to long did set 10 then all sets of 5

PM

Snatch work - built up to 110 got several times so good 

5 sets of

20 t2B

12 thrusters @ 73#

20 kb swings @ 35#

12 cal on AB

20 HPC @ 73#

rest 4 minutes bt. rounds 

5:25

5:52

6:09

6:18

6:18

Did 15 t2b on last set

All unbroken except for HPC

HPC slowed me down

2/9/14 Sunday

Brandon/chase/Kellie/Lynn

A.

250 pull-ups

60 c&j 185/135

250 kb swings 53/35

80 hspu

250 du

100 t2b

24:12

Morgan/Lynn 

B.

1 min cal row

1 min burpee bj 20"

X10

139 cal

110 burpees??  Not sure what Morgan ended with

2/7/14 Friday

Friday:

A. Snatch Positional Work; watch videos prior on what we discussed, working positions and getting to step 1 which we discussed, hips still tucked back!

B.   CG Deadlift - 3 positional pause. Off floor / below knee / mid thigh - build to heavy double

210#

Wod

75 Russian KB Swings (70)

50 Wall Balls (20# to 10")

25 Muscle Ups

19:25 spot on left side of back was cramping on KB made it difficult to keep pushing.  Not thrilled with time just wasn't great night.

2/5/14 Wednesday

@home session early in day

A. :25 HS Hold; x 5 ; rest accordingly

Focused on middle finger straight and pushing from floor

B1. 200m Row AFAP x 4 ; rest 1 min 

About :45 average

1:40, 1:41, 1:44, 1:45 pull

B2. 5 Strict Chinups into max L-Sit Hold x 4; rest 1 min

Couldn't hold Lsit for long kept getting cramp in right quad lol

C. 3 unbroken Rounds

40 Russian KB Swings (53)

20 burpees

rest accordingly between

2:09, 2:09, 2:07

PM @ CFF

A. Snatch Work 

B. 

3 minute amrap - all out

5 CTB pull ups

5 thrusters @ 73#

5+5

rest 12 minutes

C. 

3 minute amrap - all out

400m row

amrap DB power snatch @45# *alternating every 5 TnG reps

Row + 11

Rowed 450 forgot was 400

D.  Skill work

C2B butterfly practice - Got 7 x2 !!!!

Snatch technique with just the bar 

http://www.coachseye.com/PuIk

2/4/14 Tuesday

1st @ CFF

A. Snatch Pull - from above the knee ; double and singles climbing 

Worked technique.  Got very frustrated.  Need to remember hips back!!! 

B. 15 minute amrap ; against Brandon

9 T2B

12 box jumps, 20" games standard

15 DL  @103#

9+27 holy back those deadlifts were a killer.  Kept moving fast didn't really slow down.  This is probably second workout recently where I felt exhausted but pushed and once got past that breaking point I actually got faster.  Hoping to mentally do this more often.  Def helped that Brandon didn't give me any rest time from deadlifts to t2b!  If I was alone I would have rested more for sure lol

2nd: @ Home

A. Bent Over Barbell Row - 8-10 Reps x 4 sets; ascending in weight

65x10,  75x10, 85x 8, 100 x 8

Did much better on these today last time could only do 100x5 and form was better today

B. 750 SPRINT…3-2-1 go, i want you to full out sprint from the start…i know you will hit a wall, i want to see how u perform through this wall and what you can do. headphones, Avril or Katy and just sign through hell for this one. Video 

2:58 hit wall at 400m.  Realized later the damper was at 10 .... Got off rower and died lol

C. L-Sit - accumulate - 2-3 min 

D. Recovery - 7 min row @50%j 

2:12 to 2:15 average pace

2/3/14 Monday

A. Snatch - technique work ; pulls etc

B.  handstand holds :20 x 5

C. 

15 Russian KB Swing. (70)

20 box jumps (20)

15 bar lateral burpees

20 Double Unders 

15 power cleans (63)

Rest 1/1 x 3

2:30, 3:00, 3:05

Got harder than I thought :)

D. CG DL 3x1@107% 3x1@115% 2x1@120%

255 CG

263 DL PR!

E. Row Sprints - remainder of time 

100m max effort x10 rest :20

Pulled in low 1:40's