7/31/14 Thursday

Skill: behind neck split jerk , both grips. Climb to decent weight and get some reps in here. Not max weight or anything. Feel stable. 

Worked up to 154 but not very stable then just went back down to 100 for some reps. Snatch grip.

A. Deadlift - 80kg x 5 x 2 sets, 85kg x 5 x 1 set, 90 kg x 3 x 1 set 

Done

B. Emom x 8

Odd : 4-5 muscle ups 

Even: :20 sprint on bike 

5 MU first 3 rounds

3 MU last round

Funny arm werent very good chase did with me helped push me

C. Back rack single leg squat

4x6 ; heavy weight 6 reps each leg then switch. Rest few min between sets 

115 4x6 harder than I thought

D. 3x12-15 rep reverse hyper 

Didnt do 

E. 1k row x 4-5 ; rest 2 min between @1:58-2:02 pace 

about 2:05 couldn't pull under 2.  Did few laps in pool immediately after.

7/29/14 Tuesday

A. Warmup - 

2k row - :30 on hard :30 on easy 

5 rds of "Cindy" - strict 

2 miles on bike, :30 on hard :30 on easy 

+

Back ext and general warmup 

B. 1x AMRAP Hang power clean @133

133x10

Rest 1 min 

That # x 2 , AFAP 

20 @ 3:54

C. Deadlift 3x3 ; to 3RM for day

Sucked.  Couldn't pull 230 without peeing and was heavy.

187 5 x 5

D. Recovery - back 

1pm wod

40 WB

200m sandbag run 

10 burpee thrusters w/sandbag

50m shuttle run + 4 MU x 5 

10 burpee thrusters w/sandbag

200m sandbag run

40 WB

21:18 struggled on thrusters. Took a long time.  All MU unbroken and wall balls were good.  20, 10, 10 then 21, 11, 9

7/28/14 Monday

A. Front SqT 7x5 @80-85%

165 x 1 x 5

176 x 6 x 5

B. Snatch Balance work - 12 min

110x3

C. Strict Press 5RM + 1x5@95 + 1x5@90

84x5

87x4

81x5

77x5

D. Emom x 20

Odd: 8-10 cal on AB

Even: SqT Clean - 2 rep @70+ %

90calories

132/60 x 4

126/62 x 2 

141/64 x 2

143/65 x 2 (lost 1 but was cause slipped from sweat).

All tng

E. Scap / Mobility work 

7/26/14 Saturday

Comp Day 

A. Front SqT - climb to 1RM in 15 min 

209 no PR

B. Back SqT - 20RM in 15 min 

183x 20 thought was PR but I've done 184 :( 

C. 

1 rd

75  Pullups

150’ OH Walking Lunge (135/95b)

8:16

45 unbroken butterflies PR

rest all together; recovery a bit 

+

Team Lynn/meridith

400m Run 

400m Run

80 Double Unders 

80 double understand

40 S to OH (135/95 axle)

40 Muscle Ups 

13:51 DU unbroken, stoh sets of 10, did about 25 to 28 of the 40 MU 

WOW lifting

Snatched 128 almost 132 not PR but haven't hit those numbers in a while 

Clean & Jerk stopped at 165.  Peed and was exhausted.

7/25/14 Thursday

am: 

A. EMOM: 70 to 80% sqt clean + push jerk

60kgx10

62kgx5

65kgx5

No failures prob could have gone to 68kg 

Which would have been 80%

B. Bench Press - 3RM @33X1+ 2x3@90

53kg/117 x 3

C. Back SqT - heavy triple - climb to single followed by 3x3 drops sets. 90-80-70 max reps of the triple above 

200x2 Failed 3rd rep :( 

231x1

208x3

184x3

162x3

Dissapointing.  240 is my max (with bumpers) over year ago.  Can't seem to get there again.  Messed up thought was just x3 didn't know was max at 90/80/70.

pm:   

4 rds 

25 Wall Balls (20/14)

20 box jumps (24/20)

25 GHD Situps

200m Row 

25 Double Unders 

rest 5 min btwn rds 

Got all wb unbroken every round.  Was very suprised.  Box jumps few were out if control trying to go too fast so slowed down.  Tried to keep up with Tasia was good push for me.

Tuesday 7/22/14

1st session: 

A. Power Clean ; 1.1.1 ; rest :15 between reps; building here 

154 x3

158 failed 3rd rep

B. every 3 min  ; hang power clean @133 x 5 UB reps  x 15 min 

No failures but just not real easy for me.  Legs go far apart.

C. 

250 Row 

15 KB (53)

25 burpees

15 KB 

250m Row 

rest 12 min x 2 

4:32, 4:34 PR from last time

D. SA DB Row 4-6 reps HEAVY x 4 sets each side 

2nd session: 

A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90

80k/176 x5 def PR

75k/165 x5

B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  

20.5 x5 stopped was dead lol

C. 

200m Run @ 90%

400m Run @ 60%

100m Shuttle (50 down 50 back) @100%

rest 9 min x 3 

Didn't do that bad actually.  Was fully recovered by each run. 

D. 10 min of Dynamic & Static Stretching 

E. 10 min of Core Work  

F. Shoulder Health Work 

Monday 7/21/14

am: 

A. 500m Row x 3 @1:55 pace; rest 3 min 

B. Snatch Pull - 5x2 @140lbs not TnG; no arms here; just legs finish with hips and upper back

C. Front SqT - build to heavy single @52X1

195x1

200 Fx2 :(

pm: 

A. Snatch - 3x3@45 , 2x3@47, 1x3 @48-49, 1x3@46

Got all.  Missed first time on last set but got it after 

B. Front SqT - heavy triple w / chains; drop set to 2x3@90%

222x3

C. every 2 min ; perform a set of 3-4 Muscle ups; as long as possible ; (will be cap’d)

4 MU every 2 min x 6 min

D. EMOM x 14

odd: 8 calories on AB

even: 5 burpees + 5 strict Press; ascending in weight 

25k 2 rounds

30k 1 round

32k 3 rounds ( got only 3 last round here)

30k 1 round

Was going harder on AD than usual above 400 which for me is hard lol

7/19/14 Saturday

Competitor Training

A. OHS - 1RM

*18 min 

176 PR

B. OHS - drop to 3RM after the 1 Rep

154 PR

*10-12 min 

C. 10 min clock 

50 Pullups

150 Double Unders 

25 Hang Power Cleans (225/133)

9:48 HPC still challenging for me I can't bump and did almost all singles

rest 10 minutes 

50 Pistols

500m Row 

50 SqT Clean Thrusters (95/63)

10:52 pistols kind of slow and row was slow caught up on thrusters

Friday 7/18/14

NOT a good day!

A. Snatch Pull x 2  - from deficits ; build 

63k :(. 

B. Deficit Clean Pull ; singles @105-110%

85k :(

Everything felt heavy and wrong 

C. Strict Muscle up Work 

D1. Pbar swing work * starting very small here 

D2. 12-15 banded scap squeezes

Thursday

Warmup: 

AMRAP 12 @ walking pace 

250m row 

5 strict pullups

5 push-ups

10 back ext 

10 walking lunge 

+ 18 min mobility 

A. Power Snatch - EMOM x 12 x 2 reps @ 70-75% - form being key here. NOT TnG

100# no failures

B. Bench Press - 5RM + 95 + 90

114 PR (old was 110)

C. Box SqT - 3RM w/ Chains - just below parallel 

*focus on knees out entire time torque the hips, maintain the back!

226# with chains but should have gone little lower used 3(45)+1(25) plates.  Knee was going over toe so stopped there.

2pm:

A. @110%

:30 wall balls (20)

:30 power Cleans (83)

:30 no push burpee box jump (20), no ext required 

:30 AB sprint 

rest 6 min x 3

Sucked ass on this no idea on counts but shitty wb were a mess 

Bad pics sunLight was in way lol

7/16/14 Wednesday

Wod

5 rounds

4cal AB

12cal Row

83 DU

12:29 beat chase 😳

7/15/14 Tuesday

Am:

A. Clean & Jerk - Heavy Single 

163

173 Failed jerk x2

B. Snatch Grip DL - 10RM + 90%

154x10 (last week was 145)

C. 12-9-6-3

Thrusters (93)

bar lateral burpees

c2B Pullups

6:16 got all unbroken w/butterfly c2b but very slow moving was very hot felt overheated:(

D. Rehab Work 

pm: 1p

Am:

A. 10x400m row  ; rest 1:30 - sustainability 

B. clean & Jerk - triple to double from low blocks - power clean + push jerk 

143x3

150x2 stopped there

C. 35 strict pull-ups AFAP

4:24 lots of singles 

7/14/15 Monday

Am:

A. Push Press - 10RM + 95% + 90%

125x10 PR

115x10

110x10

B. Free standing HS Hold / walk outside. 10 min of practice / work. Low volume. Perfect position : hands etc

C. 3x5 Wall Scap Drill. (Sending u video)

Pm:

A.  5rm snatch from hip

106x5

110x4 lost 5th behind

B.  3rm front squat with 25# chains on each side then +95 +90%

165#+chains x3

156#+chains x3

148#+chains x3

Much heavier with chains and balance little more difficult but was fun

C.  Emom x20

0dd:  20 DU + 3 burpee MU

Even:  12 cal AB

Only got the 12 cal on first round after that I just did AB for the whole min no idea how many calories each time.  Got all burpee MU and DU in the time for all rounds.

7/9/14 Saturday

Competitors Training 

HPC+HSQTC+below knee HSQTC 

154

162F the PC almost though

Wod

400m run

40 KB sqt cleans 35#

20 suitcase carry box overs 35# KB

200m run with KB

40 SOH with KB

400m run

18:23 SOH very tough

7/8/14 Friday

Snatch work only 

Thursday 7/9/14

am: 

A.  Clean from hip/thigh up to 5RM

150x5

154x4 dang caught last one fell forward 

B.  Row 500m x 5 @ 1:56; rest 2:30

2:09 pace was little mess up cause pulled rower to put in cradle and time started didn't realize.  Pull felt hard today.

pm: 

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

154x3, 161x2, 169x1

158x3, 175x2, 174x1

180x1

187Fx2

B. 

15/12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

15/12 Muscle Ups 

20:03

Wednesday 7/9/14

A.  Snatch from hip/thigh up to 5RM

96x5

100x4

B.  Snatch deadlift 10RM

145 x10

163 x 4:(

C.  RDL 10RM

100x10

110x10

D.  

10rds @80%

5 butterfly c2b

200m run

Didn't use clock.  Was steady and never stopped kept same pace.  Got all c2b butterfly unbroken.

Tuesday 7/8/14

A. Back SqT - 10RM

198x10 (last week was 187x10)

B. Push Press - 10RM

112x10

117x10

121x10 PR (old was 117)

C. Bench Press - 5RM

106/48k x5 (pr is 110)

D.  Snatch technique work w/stairs

E.  EMOM work x 12

Odd: 3 Muscle up

even: Weighted Situps 45#x10

+

track WOD 100m sprints x10

Rest is the walk back

7/5/14 Saturday

Team training

1 rm Power clean + PP + PJ

150#

154# Fx2.  

Brandon/Lynn

400m run x2 each

20 rounds (10 each)

5 burpee box jumps

10 c2b

14 1arm oh lunges 35#

28:17 did almost 3 rounds butterfly c2b was happy with that.  Was pretty consistant all 10 rounds just last round of pullups had to break up grip on left arm gone.  Row I did better than I ever have for that kind of row for me felt I really pushed.

Friday 7/4/14

Snatch work

127# at least getting 121+more frequently

Clean and Jerk

176

183F x2 failed the clean felt very heavy 

Thursday 7/3/14

Changing programming a bit focusing on strength.  First day warming up will start on Monday. 

A.  Back squat. 

Up to heavy 10 rep. Doesn't have to be a max. 

187x10

209x4 or 5

B.  Push press - heavy 10 doesn't have to be max 

110x 10

C.  Snatch - ladder (using bench today) drill 

D.  Clean complex 

154

165 failed hang just couldn't get the pull today

E.  4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (53#)

200m Row

rest 4 min between

Failed MU big time.  Max was 3.  Got hspu and kb unbroken all rounds but I could not get on the rings and struggled.  

Tuesday 7/1/13

am: 

A.  Snatch deficit work

Stayed at 77# suck

B.  400m - TT (track for those who can make this possible)

rest / recover

1:13

C.  800m Run x 4 @80%; rest 1 min between ; sustainability important with these

Yuck 

pm:

A1. Deficit Power Clean Complex - Power Clean x 1 + Low Hang (just off floor) x 2; build to max in this. 

*So, power clean, then lower the bar through the eccentric motion to about 2 inches off the ground, then clean again, repeat that clean x 2. Once you clean the first time, the bar won’t touch the floor again. 

143 but did extra PC :(

150 failed on eccentric clean

B. 4-5 rds ; sustainable numbers are key here. 

200m Run 

10 Hang Power Cleans (135/93)

40 Double Unders 

10 Shoulder to OH

12 T2B

15 tng Box Jumps

rest 5 minutes between 

3:44, 3:50, 3:54, 3:59

Had no legs or energy got unbroken (messed up a bit on DU 3rd round actually) but felt so tired.  Can't bumped Power Cleans so does slow me down.

Was tough today with heat plus never stopped from snatch to power cleans to track runs right to wod.  No rest was pretty tired.