8/29/14 Saturday

A.  Masters complex

1 clean + 1 jerk + 1 clean

165, lost 170 on the second clean using men's bar can't hold grip on way down was pretty tough 

B.  Chipper

50 UB DU

20 stoh 95#

30 box jumps

40 ctb

50 UB DU

40 c2b

30 bj

20 stoh

50 UB DU

13:55 all ctb butterfly with exception of last few

C.  9 min time cap

12, 9, 6

Power Cleans 138#

MU

Only had 5 MU left thought I did pretty well on this 

8/28/14 Friday

A. Clean + Jerk + Clean; build to single in this 

*20 minute clock running on this; start to finish

165.  Prob one of the hardest complexes for me simply because coming down from the jerk is hard lose balance and hook grip and very hard to clean after that.

once completed last set, rest 1 minute and go into B

B. 2 min am rap of legless rope climbs 

rest 12 minutes

2 min amrap climbs

Messed up didn't rest like i was supposed to only got like 3 legless failed 4th and waited 2 min not 12 and started again only got 4 regular climbs stopped with :30 on clock was mentally done.

C. 1 rd AFAP

500m Row @ 2:05 pace

40 KB Swings (35)

30 T2B

20 Goblet

10 C2b

6:24 grip gone on t2b took like 4 sets seems like going for another round would be really hard on grip.

D. DB SA Row 8-10 reps x 4 sets each side

25# 10 reps x 4 sets

8/26/14 Wednesday

A. strict Press 5rM + 2x5@90%

85# this is already my 5rm

77# 2x5

Suck at strict press

B. DB SA Row 6-8 reps x 4 sets each side. : rest :45-1 min or so before starting first arm again 

35# 10 reps x 4 sets

C. amrap 10 @80%

10 box jump overs (20)

10 T2B

10 S to oh (83)

6+10 unbroken but slow to transition.

D. 20  min on bike 

1 min on HARD

1 min walking around 

Done.  Kept 302/316 watt pace

E. 15 min gymnastics

10 unbroken free hspu 

8/25/14 tuesday

A. proper warmup for the back, hamstrings etc 

B. :25 sprints on rower x 5 ; rest 2:30

115m, 121m, 117m, 120m, 120m

Got to 1:38 pull but not whol time 

C. Deadlift - climb to heavy 7 rep + 1x7@90% if u have anything left 

225x7

205x7

D. Strict pullups - some bw, some weighted - 12 min worth 

Did sets Of 5 trying to rebound

E. Good morning 5x5 ascending 

Was tired could only do the 45# bar for few sets back doesn't like this position 

F.  Free hspu got 6:) had to beat chase lol!

8/25/14 Monday

A.  Snatch

Got 121. Failed 128.  Went back down to  100 for few sets.  Form wasn't great tonight.

B.  Front squat 5x6 @ 83%

176 x6

176 x5 for remaining sets.  Was loosing back on 5th rep.

C.   10 min time cap

25 strict hspu

50 burpees

75 DU

50 burpees

25 kipping hspu

9:20

8/23/14 Saturday

Beat The Heat - 1st Place

Wod 1

250m row  

5 rounds

10 Ohs 65#

10 bar laterall burpees

250m row

7:31

Wod 2 + 3

2 clean + 2 FS + 1Jerk

170 PR

3 min rest

10 DL 155#

10 box jump overs 24"

 76 reps

Floater Wod 

Amrap KB 53#

47 swings

Final

6 MU

15 thrusters 105#

25 c2b

100 DU 

5:39 peeing on DU so stopped me def could have done better if wasn't having this issue 

8/20/14 Wednesday

A.  PC + FS + jerk

170 PR power clean

B.  500m row x 5 rest 3 min

C.  Shoulder rehab band work/stretching

8/19/14 Tuesday

A.  10 min AD

101 cal PR 

B.  Ohs heavy 3

70kg/154

165 jerked failed squat

 

C.  500m row 90%

Then 3 rounds 

10 Ohs 75#

10 burpees 

Then 500m row 80%

8:31 sucked ass.  Couldn't Ohs.  Didn't have heels in shoes which have me bad position but just was horrible on transition and Ohs.  Burpees were better than last time.  Didn't row 90% first row wire was pulling a 2:10.

8/18/14 Monday

A.  10 min AB 

97 calories

Beat this from sat test by 9 calories and today was just warming up lol older bikes feel easier.  Watts stayed about 228.

B.  Beat the Heat Complex

2 Cleans + 2 Front Squats + 1 Jerk

170 PR

C.  4 Rounds 80%

400m run

6 hspu

3 MU

9:45 or 10:45 was consistent no rest from run to hspu to MU but run wasn't fast.

D.  :30 hard :30 easy AB 10 min

Done

8/16/14 Saturday

A.  10 min AD test

89 cal.  Not my strong area lol.  Watts were between 187 and 2:07.

B.  Beat the Heat complex

Sqt Clean + sqt clean + 2 front squats + jerk

165 felt pretty easy didn't try more wasn't wanting to go to failure. Jerk little out front.

C.  C2B butterfly pullups

20 PR.  Coming down too hard need to practice that smooth transition.  Did set of 19 then set of 20 few sets of 5.

D.  200m run hard,  200m fast walk x 5 

Then immediately

10 min recovery row wearing mask.  

First 4/5 were hard panicked a little but settled in after that 

8/13/14 Wednesday

A. Snatch Balance + OHS x 2 ; slow climb here. # not important as timing of the catch is focus 

143

154F

B.  Front SqT 7x5 @83-85%

172 .... Did only 4 sets knee was bad 

C. 

350 m row 

Then, 5 rds 

10 OHS (63)

10 burpees over bar 

Then, 

350m row 

9:47 burpees were awful.  Row was good pulled 2:10 first row then got into 1:47 on last row.

8/12/14 Tuesday

A. Snatch Deficit Deadlift w/ Intent 3-3-3 @105-110%

150# didn't feel great 

B. CG DL - 5RM + 1x5@90%

230x2 peeing ....quit

C. Strict Pullups (semi sup) ; 5x5 Strict ; 2x3 weighted ; 5x5 strict 

26# x 3 .... Know I can do more just didn't have it today

D. Pendlay Row - 5RM + 1x5@90

106# was using hips so didn't go higher

E. 200m Run; EMOM x 4; rest remainder of that minute 

rest 5 min 

800m Run x 1  @@80%

rest 5 min 

Row 615m x 2; rest 2:30 between @80%

Run felt awful felt like an elephant .... Row was pretty good pulled under 2:00 for almost all.

Overall not great training day

8/11/14 Monday

A. Front SqT 6x6 @80%

169 6x6

B. snatch balance + OHS ; build up in this in 12 min 

154 PR snatch balance

C. 2x

Max muscle ups (first rd- then have 

400m Row 

20 sto overhead (93)

Rest 5 min between 

9 MU PR

Second round 8

Didn't time but sto was hardest ever my shoulders were on fire broke up in 3 sets 

D. 30-45 min on bike @60%

Done.  Knee was really bothering me after this.

8/10/14 Sunday

Athlete / Coach Camp

Weightlifting

Jerk technique

Gymnastics

MU technique

Hspu technique

Core training

Aerobic Testing

45 min 

1500m row

5 wall walks

7 strict pullups

15 box jumps step down

100m farmer carry w/53 KB each hand

3+15 box jumps

8/9/14 Saturday

Athletes / Coaches Training Camp

A.  Lactate Tester

12 cal AB

15 KB @53#

15 Burpees 

15 KB @53#

15 Burpees

12 cal AB

4:07 

B.  Weightlifting

Snatch technique

C.  Gymnastics

Hand stand holds *shoulders engaged, head through, hands turned, fingers spread apart

Free standing handstands

Hand stand walks

Strict MU

Pbars lists

Box swings

D.  12 min to establish 1RM Clean

193F caught stood half way up and was peeing dropped :( unsure if was mental or if just couldn't stand up all the way

4 min max SqT cleans @85% of today's clean (183)

12@155#

Failed 1 rep here

Then immediately no rest into

4 min of max SqT clean @90% of today's clean (183)

6@165#

Failed 1 rep here

8/7/18 Thursday

A. Front SqT - 10x3@90%

* be cautious of back, as you were prior

191 3x3

191 1x2 Failed on 3rd rep

165 7x3 went down to finish

*already had in my head that 90% of my 1rm for 30 was going to be impossible so mindset didn't help but still was very heavy for me

B. Reverse Hyper 5 x 12

5x12 w/ 20k added to hyper 

C.  10 amrap

300m row

20 DU

10 wb 20#

Rest 4 min

Amrap 10

10 cal AB

5 strict ring dip

10 t2b

D. :30 hard :30 easy 10 min on AB

Done. 331maintained

8/5/14 Tuesday

A. 20 min Row 

200m @90%

200m @60%

Did only 12:00 forearms were filling up was hard to hold on....yup I quit 😡

B. Front Rack Walk - 40' ascending in weight til HEAVY 

255, 275, 290 x 80'

319 x 40'

C. Sumo Deadlift - 3RM w/ Chains 

209 no chains stopped cause back from the front rack lunge didn't want to push back

B. 10.8.6.4.2 w/ Vest #10

Strict HSPU

w/ 200mRun in between each

*so start with HSPU, end with HSPU

6:45 unbroken

Rest 5min repeat no vest

5:20 unbroken

8/5/14 Monday

A. Snatch - 1.1 cluster rest :15 ; build 

125x2

128x1 twice, next time 

Using my legs more and more feeling more confident.

B. Front SqT - 6x6 @75% ish

165 4x6 (78%) Back was pretty tight didn't want to push so did 4 sets not 6.

C. Death by muscle up 

1,2,3,4,5,6 unbroken

7th round did like 2, 1, 1, 1 didn't make 7 right arm not locking out.

D1. DB/KB SLDL

D2. :30 sprint on aB ; rest 2 min 

X5

Done.  Used 26# hard balancing!

8/2/14 Saturday

A. 2 RM tng thruster 

150

154x1 lost standing up on second 

B.

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135)
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks)

5 or 6 rounds even 

B. Chase/Brandon/Lynn

300 WB (sets 10 each)

600 DU (sets 50 each)

Unbroken for me good day

C.  Practice WB with 20# did sets of 10 felt better today.

D. Positional Mobility 

8/1/14 Friday

A. Snatch- A. Snatch - 3x3@46 , 2x3@48, 1x3 @50-52, 1x3@47

Done hit all felt descent today

B. Sqt Clean Cluster 1.1.1; rest :15 between reps - 15 min max for this 

165x1.1.1

178x1

187F

Sitting back too far on my heels having trouble stabding up

C. Back SqT Cluster 1.1.1; rest :15 between reps - 15 min 

231x1.1.1

Haven't been hitting this for 1 so for 3 was good day

D. 

3 min max calories on AB 

rest 3 min (85%)

33 

Kind of went slow was watching others do DT 😳

3 min amrap 

 3 sqT Cleans (133) 

6 bar lateral burpees 

3 rounds no legs!!!

rest 6 min 

12-20 min 

:30 on hard rower 

:30 on easy 

Didn't do had no time and legs were dead 

Holy legs!!!!! Sore from yesterday also.