4/30/14 Wednesday

A.  Hang Squat Snatch

Almost got 130 but on way up shoulder couldn't hold

B.  EMOM 16

5-10 Strict HSPU + ascending Deadlifts

HSPU - 10, 8, 8, 7, 7, 6, 6, 7

DL - 163, 173, 183, 193

C.  EMOM 16

10 Cal Row + 15 WB

All WB unbroken except 2 slipped but didn't physically drop ball.  Very winding.

D.  EMOM 16

3 cal AB + 6 no push Burpee box jumps 

Not too bad but need to work on my control at top of box.  I was very fast but if not controlled would be a no rep.  Worked on it after.

E.  Bar MU practice

Due to being annoyed I didn't do bar MU at spring cup because of my lack of confidence in getting up without funny arm I tried right after last EMOM today and they were great!  Finally got the feeling.  Did several with no funny arm!

4/29/14

Hand Stand walk Practice - at hospice while with mom.  Got good distance like 70' few times

4/27/14 Sunday

Spring Cup Competition - placed 4th out of 40 teams

4/26/14 Saturday

A.  3 RM Thruster

145 PR

A.  EMOM 12

5 Power Snatch 95#

12 bar over Burpees

Was rough one for me almost couldn't get 5 PS in end struggled

B.  10,8,6,4,2 HSPU with 250m row I between each set

Did well can't remember time

C.  EMOM 12

AB + :30 DU every minute

Can't remember exact wods this day but was tough I remember!

04/25/14 Friday

A.   10 RM Snatch

77x10, 87x10, 95x10, 100x7, 100x6

B.  3 rounds

25 weighted pistols 26#

5 MU

10 c&j 95#

12:25.  First 2 rounds pistols unbroken.  All singles on c&j.  All MU unbroken.

04/24/14 Thursday

Row 1k easy

Mobility

Snatch work - worked up to 121 focusing on technique.  Did well today then was getting tired and failing lol but overall a good hour on snatch.  

04/23/14 Wednesday

A. Hang Squat Clean + below Knee Sqt Clean

173.  Caught 178 but couldn't stand up.

B.  Deadlift 3.3.3 @70%

C.  Emom x12 

Odd: 4 power cleans 133# not tng

Even: burpee box jumps

D.  Emom x12

Odd: 4 Power Snatches 95# not tng

Even: 12 bar facing burpees

E.  Emom x12

6 cal AB

:30 DU 

F.  2.4.6.8.10.8.6.4.2

Hspu with 250m row in between each

12:32

4/22/14 Tuesday

Am:

400m at Pace every 3 min x9

1:23, 1:21, 1:21, 1:21, 1:21, 1:25, 1:25, 1:25, 1:26

PM:

A.  Back Squat 5,3,1...5,3,1

75k, 80k, 83k

85k, 90k, 93k

B.  5 rounds

10 axle front walk lunges 95#

10 SOH axle 95#

4 MU

13:00 all unbroken until last set of MU did 2/2.  Lunges really hurt my knee just couldn't go fast.

Drank aminos today and had panic attacks now I know it's the aminos!

4/20/14 Sunday

A.   Clean & Jerk -2 hours spent here

Worked up to 165

Practiced technique with Don Mcauley

B.  Wod

1k row

25 pistols

15 HPC 133#

8:01 pulled about 2:03 first 500 then 1:57 last 500.  couldn't string HPC singled them legs had nothing.  Pistols were fast suprised myself.

4/19/14 Saturday

Regional Event #1 Lynn/Kellie/Danielle

3 rep max OHS

145x3

155x3

160x1

7min burpee MU

3rounds, 2 for Danielle 

Regionals Event 6 Brandon/Lynn 

100 DU

50 hspu

50 t2b

50 axle SOH 155/105

90' walking lunges front rack 155/105

12:53

PM

Snatch work with Don Mcauley

4/18/14 Friday

A.  Snatch Ladder

In :90 perform 20 DU then Snatch starting at 103 adding 10#, 10#, 2.5 etc

128 in ladder PR

133 in ladder PR

138 after ladder PR!

B.  Wod

1k row (pulled 2:03 to 2:05)

100 DU ( 54 first set)

1k rowed (pulled about 2:10 -2:13)

50 box jumps (hurt knee grrr)

500m Row

50 c&j 65# (did big sets) 

18:59 did good on all but didn't row as fast as should have

04/16/14 Wednesday

A. 5RM - snatch from hip

I can't remember think 110x5, 114x2, 118x2

B. 5RM - snatch grip Deadlift 

165 stopped cause it hurt my hands so bad

C.

12 minute EmOM

odd = 3 PC + 3  PJ (shoot for 123-133 here)

even = 3 MU

123 for first 3 rounds, 133 for last 3.  Failed very last MU grrrr but used the fat higher rings cause wanted to make it harder.  Brandon wanted me to try 143# for 3PC+3PJ, got it.

+

12 minute emOM

odd = 3  TNG Power Snatches

even = :30 sprint on AD @90% 

95# snatches first round failed first one lol but got 3 every time after.

+

12 minute emOM

odd = 10 calories on the erg

even = 10 burpees over the erg

This was worst EMOM !  Pulled pretty hard on the rower and my Burpees were pretty fast.  

Practiced snatch technique a little ..... I'm still sucky ha

04/15/14 Tuesday

am:

A.  BS; 5.5.3.3.1.1, rest as needed.. ease into it

209x5

220x3

227x2

233F stopped too much pressure on knee :(

+

12 minute EMOM

odd = hang squat cleans x5 (from pause @ knee for HSC) - you choose weight

even = 5 strict HSPU + 5 kipping

121/127# Hang Power Cleans

Did HPC instead if squat cause of knee.  Did first 2 rounds with 121 then went up to 127.  Hspu could only get 3 strict last 2 rounds.  Went over 12:00 by :12 was hard.  

+

10 minute amrap

12 CTB pull ups

15 burpee box jumps, 24"

4+9

Butterfly first round but think it taxed me could not get kipping rythem after and my hands were burning holding the bar

pm: 

A. Snatch Pull - 4x3 @105%

B. Snatch Grip Deadlift -  5RM

Didn't do didn't get home till 8:30pm

C. Did at gym during kids class w/chase

top of every 3 minutes

run 400m 

x7 rounds 

Between 1:16 and 1:21 I believe for all rounds might have had a 1:09 in there somewhere.  

4/13/14 Sunday

Team Training

Am Session

Partner Hill sprints + every other run either dumbbell thrusters or dumbbell snatches x7 at top of hill

*alternating weight so if did light 25# thrusters try for set of 15 if did 35# try for set of 10

*buddy carry up hill x2 - I did 40# thrusters and snatches - 6 thrusters and 12 snatches on the 2 runs Brandon carried me up hill

PM session

A. Strict Press 5,4,3,2,1

88x5

92x4

94x2

100x1

B.  Front Squat 5,4,3,2,1

187x5

191x4

193x3

198x2

202x1

204x1F legs were tired at this point

04/12/14 Saturday

CFF Spring Comp - 9th out of 20 girls

WOD 1

Clean Complex - HAng SqT Clean + Hang below the knee SqT Clean + tng SqT Clean

165, got 175 from the hang and below the knee failed on the tng

WOD 2

20 lateral Burpee hops

1 mile run

25 c&j @105

12:13. 

WOD 3

12 WB 10' target

9 t2b

6 Burpee box jumps no open required at top

4+9

Not a great comp for me knee was a factor on WB mostly but WOD 2 not really sure just slow on run I guess

04/11/14 friday

Heavy snatch

Heavy clean and jerk

Front Squat 85% x3

500m Row @ 1:59 pace x 4

Epic failure on everything.  Mentally shut down.  Everything was heavy even 100# OHS. Even pulling 1:59 felt hard :(. Wanted to quit today.  Praying I get motivation for tomorrow's comp and my knee does ok on the run.

04/09/14 Wednesday

AM Session

A.  1k row easy pace

B.  OHS work

Epic failure.  Struggled in all areas stability, squat, balance, jerk and weight :( shoulders could not hold bar, knee was also issue

83x5, 103x5, 113x3, 123x4, 133x2, 143x1 almost failed

PM Session

A.  2.2.2 PC cluster rest :20

143, 150F

B.  deadlift 1.1.1 rest :15

254

C. Push Press 8rm

116 didn't try more knee was hurting on the dip down. 117x10 I've done before.

D.  Wod

3 rounds rest 3 min between rounds 

20 cal AB

2 leg less rope climbs

15 burpee box jump overs 20"

3 HPC 133

15 cal row

Wod 25:25?  Unsure exact time but close.  Got all 6 rope climbs leg less.

4/08/14 Tuesday

A.  Back Squat 

210x8

189x8

B.  One legged lunges holding 44kb in each hand

7x5

C.  emom MU + 10 burpees

7 MU, 3, 3, 3, 4,

Pm session @ home 

A. Big Clean Complex

High Hang Sqt Clean  + Hang Sqt Clean + Sqt Clean + push press + HHSC + HSC + Sqt Clean + Push Jerk + HHSC + HSC + Sqt Clean + Split Jerk

83, 103, 123, 128, 133  holy crap!!

B.  12:00 clock

.5 mile run

30 t2b

40 sqt jumps holding 20# WB

50 cal row

Hspu with remaining time

Messed up did 1 mile run so didn't even start t2b till almost 8:00 on clock.  20, 5 then 5 on t2b.  Sqt jumps awkward but had running shoes on so could not get good balance.  Didn't finish row got 301meters.

C.  40 hspu AFAP

4:48 shoulders smoked

04/06/14 Sunday

A.   15 min gymnastics skill work

Practiced MU using fat rings having to jump to rings

B.  emom x20

Odd - PC tng 123/ascending

Even - ctb butterfly

PC - 123x3, 123x3, 128x3, 133x3, 138x3, 138x3, 143x3, 143x4, 148x3, 148 x7 not tng singes in one min

Ctb- got 10, 11, 7, then 5s and 4s pretty good

C.  @80% 2 rounds

20 cal AB

200 DU

200m run

16:18 I think not sure

D. 60 min row keeping 2:15 pace

13, 090m averaged 2:18 pace but kept under 2:20 whole time pulled 2:15/2:10 last 10min

04/05/14 Saturday

A.  Every :90 perform 20 DU + sqt clean thruster building by 5k

Got 143 thruster

B.  hspu -2 pbars + lists :20 sec

3 hspu, 3 hspu, 2 hspu, 3 hspu, 2 hspu

C.  7k recovery row

Brandon /chase /Kellie / Lynn

750k row each

100 Ohs 93/63

---chase/Lynn

100 thrusters 93/63

---Kellie/Brandon 

750k row each

Forgot time

04/04/14 Friday

Team wod Kellie + Lynn

400m run 2x each

100 ctb

80 PC 123#

60 hspu

40 box jump 30"

15 MU

2k row

31:31

4/2/14 Wednesday

A.  Snatch work

121, 130F but close and first time trying that weight

B.  emom x10 of  3 MU + 12 pistols

3 every time and pistols were good

C.  Wall Balls 20, 25, 30 unbroken

rested in between but 30 UB very good for me

D.  Jerk work from Rack

Worked up to 165 didn't have time or more.  Felt heavy though.

E.  Row 2k easy : rest 4min x3

4/1/14 Tuesday

Team wod w/Brandon

2k row (500m swap)

50 HPC 225/135

100 t2b

50 axle SOH 155/105

2k row (250 swap)

Just under 30:00 not sure of exact time 

Free handstand push up practice - got 2 

Pm

Back squat - worked up to 215 felt awful stopped.

Tried pistols but spot on knee was bothering me. Stopped.

Bad night felt awful all around.