3/31/14 Monday

14.5

10:14!

3/29/14 Saturday

2.2.2 Power Clean rest :10 between

150# 

2k row slow

50 t2b

100 DU

2mile AB

15:38

Rowed like a 2:15 was pretty slow

T2b 20, 15, 8, 7

DU 50, 20, 30

AB just consistsnt 

3/28/14 Friday

14.5

11:02

3/26/14 Wednesday

500 row @ 100%

Rest 4 min

500m row @ 80%

Rest 4 min

500m row @ 70%

AMRAP 10 @ 80%

3 bar MU

6 KB @53#

18 DU

No idea how many rounds.  Bar MU still have funny arm can't get even pull.  Did most unbroken on MU just came down on a few because hurt hands coming down and didn't want to rip even though I did a little. 

Clean and jerk - 165 not great tonight

Power snatch tng x 2 - 105, 110F on second x2 almost had it both times

AB :45 hard :45 coast x 5

3/25/14 Tuesday

am:

A. Back SqT - build to 1RM for the day; a new PR is not point, just get heavy weight on your back

240, 245Fx2 

Felt good to squat my PR haven't had that on my back in a while 

B. EMOM x 5 x 3 reps @80% of A

191.5x5x3

C. "Jackie"

7:04 PR

pm:

12 min clock 

every 3 minutes, perform 2 rds

12 Thrusters (75)

8 bar lateral burpees 

2 + 38.  Needed 8 burpees to complete 3 rounds.  Shoulders were fried.

 

rest 15 min

@110%

Row 250m 

20 kb swings (53)

15 no push burpee box jump overs (20)

10 Power cleans (93)

50 double unders

5:17 

did full burpee box jumps forgot was no push.  Didn't have much in the tank for this wod was pretty tired. Kb unbroken, singled the PC and DU almost unbroken missed 2.

3/24/14 Monday

Monday: 14.4

189

+ 

5 rep thruster 

139x5 PR

+

Clean Work : skill but can climb in weight 

154 stopped cause kept peeing but cleans were better technique wise :)

+ 

Jerk technique? If shoulder is ok 

Didn't do jerk

3/22/14 Saturday

A.  Complex 

clean + FS + clean + jerk

161, 165F on second clean was peeing so didn't try again grrrr

B.  Back Squat 3x5 @80%

192

C.  25.20.10 AB + No push-up Burpee Box Jumps

14:11

3/21/14 Friday

14.4

185.... T2b killed me but everything else was great

3/19/14 Wednesday

Am: 

500m Row @(pace) x 5 : rest 4 min

Maintained a 1:58 all 5 rounds

Pm:

A.  BS x 3 x 3 sets - rest as needed

210x3x3 squats still feel very heavy

+

10 minute EMOM

odd = 30 sec. am rap wall ball, 14#

even = 3 TnG C&J @ 93-113

Got 14 to 16 wall balls each 30 sec 

93, 103, 113, 118, 118 tng for 3

+

1 minute row  @80%

rest 45 sec. x 4

245m, 250m, 255m, 262m ......yea chase was next to me had to go faster lol.  Was pulling between 1:53 and 1:59

3/18/14 Tuesday

A.  Squat clean; 90% x 1 rep EMOM x 5 minutes

154x5 was heavy didn't try 168

+

10 minute amrap @ 80%

5 BS @ 173

7 burpee box jumps, 20”

9 CtB pull ups

+

4+17

10.8.6.4.2

thruster @ 93

cal on AB

8:11 was slow on AB all thrusters unbroken

2nd (kids)

A.  PS x 5 TnG reps @ 83-93#- EmOM x 3 minutes = 3 TnG reps @ 103 (ish) EMOm x 3 minutes

85x5 x3 tng

103x1x5

B.  Jerk; 1.1.1.1.1 - rest as needed

+

Worked up to 165, 173F stopped

6 minutes amrap

40 double unders

5 HPC @ 123

4+27

3/17/14 Monday

Front Squat cluster 3.3.3.  :20 rest in between

183#

Emom 3 MU + 5 T2B

MU felt awful went down to 2 after about 4th round couldn't string 3.  Even the dip was hard which doesn't usually happen 

10 c&j 113#

50 wb

100 DU

20 c&j 93#

50 wb

100 DU

14:10 awful !!!!  Died on wb. was getting like 3/4 on some sets. Panic attacks keep happening during wb and I can not get air in.  Mentally shut down.  

Fuck this day!!!

3/15/14 Saturday

14.3

138 reps

3/14/14 Friday

Bench Press

100x5, 108x5, 113x5, 118x1, 123x1, 128x1 stopped there

DB Strict Press

25x5, 30x5, 35x5 - bothered shoulder

135 deadlifts

Box jumps

1k row

3/12/14 wednesday

Am :

A.  Hang Snatch (below the knee); 2.2.2.2 - rest as needed

Hurt hands and shoulder did 77# only

B.  DL x 3 TnG reps EmOM x 5 minutes @ 75% of 1RM

193#

+

1 minute row @ 85%

rest 45 sec.

x6

Stayed around 1:58

+

1 minute AB @ tough effort

rest 5 minutes x 2

8, 7 calories 

3/11/14 Tuesday

Modified workouts to save hands

@max effort

15 tnG DL @153

20 TnG Box Jumps (20)

300m row @ max effort

rest 12 minutes x 2

2:25, 2:23

rest 15 minutes

3 rounds @ 90/95/100%

12 burpees over the erg

20 G to OH (25)

500m row

rest time = work time

3:50, 3:36, no idea last one died on rower :(. Stopped twice:(

During kids class w/Chase

Amrap 15

5 hspu

10 burpee box jumps

20 lunges

30 DU

6 rounds ?

3/10/14 Monday

14.2

10, 12, 14, 16 etc

C2b

Ohs 63#

181 reps ripped hands bad but worth the score 

3/9/14 Saturday

Heavy sqt clean x3 not TNG

154

Single clean

172

Amrap 10 @80%

5 burpee touches to rig

10 box jump

15 abmat sit-ups

No idea how many rounds just know I was on same round as Brandon and chase :). Did all step downs on box jumps.

3/8/14 Friday

14.2 

140 reps grip gone

3/6/14 wednesday

30 min on AD

:30 on @85%

:30 on coast 

148 cal (145 last time) very consistant

Rest 10 

Clean & Jerk to heavy single in 12-15 min

154 stopped running out of time failed on 1 clean then 1 jerk but got it both last time and jerk was super easy clean felt heavy.

+

AMRAP 10@80%

5 T2B

10 box jump overs 

15 cal Airdyne

4+ 7 cal

Rest 4

AMRAP 12@80

5 T2B

7 OHS (63)

9 KB swing (35)

11 cal row 

5+9 kb

Felt good Ohs easy for a change. Kept steady pace.

3/5/14 Tuesday

Tuesday:

Am:

A1. Deadlift @70% x 5 x 4 sets; rest :30

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

183x5x4

17, 17, 15, 15 shoulder bothered me

Pm. 

A. Snatch Pull 4x2 @110%

Worked up to 60k

B. 

@100%

Row 300m

25 UB Wall balls 

20 KB Swings (35)

15 burpee touch's

3:37

Rest 12-15

@100%

10 muscle ups 

500m max effort Row

4:26

Got 5 MU then singles.  Was using wrist grips affected me on MU but needed to save hands.  Pulled about 1:53/1:55 on rower

Rest 10 min

@100%

25 UB Wall Balls

20 pullups 

15 thrusters (73)

10 Burpees 

3:18

Into 

7 min recovery row @60%

Didn't have time to do this

3/3/14 Monday

AM:

500m Row x 5; rest 4 minutes @aerobic Pace, wake body up

Mid day: 14.1 (afternoon, 1-1:30 ish)  ITS GO TIME.

Disaster

Pm:

A.  FS; 75% x4 x 5 sets

158# easy. Felt good not much pause if any.

+

6 minutes on the clock

30 squat clean thrusters @ 108#

amrap burpees over the barbell in rest of time

21 burpees but messed up in weight only did 98:( story of my life lately.  did 10, 2, then singles 

PM

5 minutes on clock

900m row

amrap BS @173#

7 Back Squats.  Wasn't sure if I should have worn belt because of short time but did because dint really warm up much with BS and took some seconds to get belt and adjust etc but squats felt good today.  

rest 60 seconds

6 minutes on the clock

3 burpee box jumps, 20"

3 cal on aD - if you do AB then do just 1 cal each time.. 1/2/3/4 etc...

6/6

9/9

etc..

Got to set of 12 and finished 7 cal on AB but messed this up too I think.  I was doing 1/3/5/7 on AB.  Felt pretty good all burpee box jumps fast for me didn't pause just right from Burpee to box.  

3/2/14 Sunday

14.1 Redo

309... 2reps better.  Still not thrilled but I tried.  Issue this time was bar as well as still messed up on DU.