9/30/14 Tuesday

A. Hang Power Clean - EMOM ...each minute add a rep.  1st min , 1...2nd min 2, third min 3 etc.  unbroken once can't go unbroken stop.

133#,  6 of the 7 on round 7

B. Max muscle ups; rest 3 min x 3; record #'s 

*understand this is relative to taxed grip from A

9 then 8 ripped hand so didn't do 3rd round

C. 5 rds AFAP

1 legless rope climb

10 burpees

3:47 but shorted my rope a little misunderstood where 15 feet was so prob add few sec to each round

D. 5 rds @80%

500m Row 

10 burpees 

14:21 prob should have pulled little harder.

9/29/14 Monday

Am:

A. bS. 80% x 2 rep x 3 sets 

182/86kilo easy

B. Snatch - eMOM x 12 & % work 

121 x12

Went for 140PR failed :( fuck

C. 5 rds AFAP rest 3:00 between

25 Wall Balls 

20  Pullups

15 GHD Situps

10 tng sqt cleans 93#

All unbroken till last round.  Had to do 3 sets of wb and 2 sets of pullups.  All sqt cleans unbroken.  Hard wod!!

Pm:

A. 110-115% for :15 sec walkout hold x 

254 x :15 x 2

Wow felt heavy just to hold 

B. After third weight :90 and then attempt new 5RM Back SqT ; then 1x5@95% + 1x5 @90%

Had nothing tonight. Was drained from day and mentally weight felt heavy knee was bothering me could barely sqt 215 for 1 so stopped.

 

9/27/14 Saturday

A.  Sqt Clean + Jerk + HPC + Jerk + FS + Jerk

154

160 but did sqt clean not HPC :(

B.  5 min amrap

Burpee over the Bar

Sqt Clean Thruster #108#

21 reps not great

C.  Team Maddie/Lynn

800m Sandbag Run

100 c2b

100 KB 53#

2000m row (swap every 250m)

20:00

Did well c2b butterfly good did 15 or 20 first set.  KB did well did 15 each time and 10 last set to get on rower.  Row did well also rowed low 50's and high 40's in end.

9/26/14 Friday

A.M. 

A.  Back Squats 75%/1rep paused 3 seconds x 3 sets      

180/82kilo

B.  Snatch Pull + Snatch + OHS @ tempo; build in 15 min

121# sucked today

C.  Rowing 1:30 hard :30 off x 10; hard efforts but sustainable off repeat 500 times 

P.M.  A.  Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused 220#/100kilo 187/85kilo Overall not too hard felt good knee cooperated today. B.  EMOM x 15 1.  5-7 MU 2.  2 rounds bounding jumps 3. 10 cal AB 7 MU first 3 rounds then 5 then thought was done so stopped only had time for 3 MU last round.  AB did well for me over 400 watts each round.  Was a time I couldn't do that for a max 1 round.

9/25/14 Thursday

Active Recovery

:30 hard :30 easy x30 min AD 

256 cal I think.  

20 min coasting AD 

100 cal

9/24/14 Wednesday

A.M. Session A.  Front Squats (212 1RM) work up to 80%/1 rep x 2 sets 170#/77kilo

B.  Strict Press - 5RM 88x5 PR by 3# pathetic not strong here + 1x5@95%  + 1x5@90% Done C.  EMOM x 32 1. Hang Power Clean x 3-5 reps @133-143 Did 140# sets of 4 first half then sets of 5 for remaining.  That's about 50 HPC at 140 pretty good for me.   2. Strict Hspu (-2) 8 for most then 6 and 5 in end 3. C2B Butterfly; nice cyclical set working tempo/timing  Stuck with 7 every time could have done more felt great but hands really tender from all the bar MU yesterday so didn't push it hurt to hold the bar. P.M. Session  A.  Front Squats 3RM with 3 sec pause, then -5&-10% sets  185x3 175x3 165x3 B.  Deadlift: from 2-4" off ground (263 1RM) 75% X 3 x 5 sets = 197#/90kilo 82% x 3 = 215#/98kilo Used my legs much more felt much easier need to learn this from floor as well

9/23/14 Tuesday

A.  Snatch - climb to heavy single = 121#

70% for 4x3  rest 1:30 between = 100#

Sucked today everything felt wrong

B.AMRAP 12 @comp pace per athlete

5 burpee

5 bar muscle up

5 box jump (30/24) step down

5 power snatch (135/93)

5 rounds. First round of snatches did singles then got 3 rounds unbroken and 4+1 on a round. All bar MU unbroken. Did step ups because of knee. Def was not comp pace cause mentally I couldn't get on the bar fast enough.

Rest 6 min

amrap 10 @70-80%; breathing focus, calm smooth movement here

Row 250m

20 Double Unders

15 Air SqTs

10m HS Walk

4+8 DU

9/22/14 Monday

A.  Back Squat

5RM = 220x5 (225 is PR year ago)

90% of above for 2x 5 = 198x2x5

B. Sled push 🙈

15 burpees 

150m down and back #50 added

Rest 2:00 x 4

Rest 1:00

200m sprint

200m @ 80%

200m walk

9/21/14 Sunday

508 Masters Comp

2nd Place in age division

3rd Place across all age divisions 

Wod 1 - amrap 12

500m row

40 KB @35#

30 t2b

20 goblet sqts 35#

10 c2b

2+26 T2B - 1st Place

Wod 2

Clean + Jerk + Clean 5 min to max

170#

2 min rest

2 min amrap rope climbs

2 legless

4 standard

Total 40# added to complex

210# total - 1st Place

Floater Wod - 1:30 to perform

10 over bar burpees

150m sled push #45 added to sled

Amrap snatches #55

10 snatches - sucked on this cost me the first place win :(

Wod 3

2 stone over shoulder 

20 DU

4 stone over shoulder

40 DU

6 stone over shoulder 

60 DU etc.

Got to 10 stones + 18 DU - 2nd Place

9/20/14 Saturday

Game Day a Wod

1 clean

2 split jerks

3 FS .... 123#

4 burpee box jump overs

5 c2b

6 KB swings 53#

7 snatches ... Just bar

8 cal row ... Pull hard

9 ghd sit up

10 back ext

20 DU

X 3 rounds

Done.

9/19/14 Friday

Easy day resting for comp on Sunday

400m @ 1:54 pace x4 rest 2 min in between

9/18/14 Thursday

A.  Back Squat 4x8 @ 70%

168/76kilo 4x8

B.  3 rounds rest 5 min between: increase in weight

300m row

20 ub t2b

10 tng squat cleans. (63, 73, 93#)

About 2:30 each round little less for first little more for last maybe.  All unbroken. Cleans weren't bad just grip was tough so hard to just hold onto bar on last set.

C.  EMOM x10

Odd: 3 MU 

Even:  2 strict HSPU + 3 kipping

Done.  Easy.

9/17/14 Wednesday

A.  :30 hard :30 easy x 10 AB.

Done.  Hard was over 400 up to 458 that's pretty good for me I think.

Stretch 

B.  30 Min Z1 on AB

Done.  About 175 watts average on this. 

9/16/14 Tuesday

A.  Emom x4 x 4

65# stone to shoulder on sandbags

B. 3 rounds

8 stone over shoulder

50 DU 

3:48 did DU without bending legs to save knee worked but technically more difficult I still got first 2 rounds unbroken and tripped on 3rd set twice but helped knee.

C.  

15 burpees 

:45 Banded run

15 burpees

Rest 5 min x 3

Awful so bad at those banded runs!  Wind was terrible.

D.   Deadlift work up to 85% (260 1RM) x 2

220x2

E.  PM at Home - AE Row Intervals

750m x4; rest 3:30 inbetween

About 2:04 pace

9/14/15 Monday

A. Clean + Split Jerk + Clean; build to 90% x 3-4 singles 

155 x 3 singles.  Felt better than Wednesday not too hard but still struggling bringing the bar to the hip after jerk.

B.  Back Squat - 240 1RM

1x10 @ 60%

1x 8 @ 70%

1x 6 @ 75%

1x 4 @ 80%

Then right into

C.  Front Squat - 212 1RM

1x 5 @ 60%

1x 5 @ 70% x 3

Squats felt good tonight as good as can with knee but felt better than usual.  Knee hurts coming up from squats and more on FS than BS.

D.  Emom x4

2 rope climbs every minute

Wish could learn how to change feet position because my right foot was hurting because if the way I hold rope with feet.  

E.  Row 100,  200, 300, 400.....1K.  Rest 1 to 1. On all.

Messed this up.  I did 100, 200, 300, 400, 500, 1000, 1000.  Was supposed to row total of 5500 and I did 3500 :(.  

9/13/14 Saturday

A.  1RM Snatch

116, 121, 128, 132, 138 tied PR but snatch was good today. Almost had 140 and 143 missed behind. Arms need to lock out more.  Overall happy with this today been hitting 130's now more often.

B.  1RM clean

176. Stopped there cause didn't want to push knee and we had to start wod.

C. Team Chase/Lynn

200 UB DU ( each )

30 stoh (165/115#)

50 box jumps 24/20

100 c2b

30 stoh

200 DU (each)

16:50 I think

Couldn't get 200 UB lol but I did get 124/67 on first round.  124 is a DU PR.  Last round took 4 sets to get 200.

Stoh I did 15 tng first round second round did 10. Felt good.  C2b awful today just no rythem. Pullups haven't been good unsure why.

9/12/14 Friday

A.  5RM OHS

154x5 PR

165 failed jerk stopped

139x2x5

B.  5RM strict Press

88x5 PR finally!  3# PR

92x3

79x5

79x5

C.  5RM deadlift

231x5

198x5.  Did only 1 set here back was really achy so stopped

9/11/14 Thursday

60 min AB Recover @ 50%

9/10/14 Wednesday

A.  Clean + jerk + clean 5 min to max

155 barely.  Failed 165 went down to 155.  Felt awful.  Knee hurt pretty bad.  Disappointed in this number.

Rest 1 min

2 min amrap rope climbs

Think got 7 unsure.  Would have given me total weight of 190# shitty number i feel. 

B.  500m Row @ 2:05 pace

40 KB Swings (35)

30 T2B

20 Goblet

10 C2b

5:31 much better this time t2b better.  Grip better hope stays like this comp day.

C.  Floater wod 1:30 to perform

10 over bar burpees

150' sled push 45# added

Amrap snatches 55# remaining time

Think 13 snatches unsure added 50# to sled 

9/9/14 Tuesday

A.  PC+PP+PJ+SJ+SJ

150.  Didn't try more PP (158 is 1rm) would be failing point for me.

B.  4 rounds; rest 4 min between rounds

400m row

30 DU

20 pullups

10 box jumps 24"

Pull ups worst I think I have ever done.  Body just didn't know how today for whatever reason.

C.  DB SA rows 8-10 reps x 4 sets 

30#

D.  500m x 3: 2:00 rest between 

2:08, 2:04, 2:04

9/8/14 Monday

A. Snatch - 3.2.1.3.2.1.3.2.1

110, 116, 121

116, 121, 126

121, 126,  132

121x3 pretty good for me.  Almost hit 139 for single tried 3x close but no go. 

B. week 2 - SqTs back and front * fast

Based off 240 BS and 212 FS.

1*10 60%     1*5 60% 

1*8 65%       1*5 70% 

1*6 70%       1*5 75% 

1*6 75%       1*5 75% 

1*6 80% 

Done

C.  Emom x21 min

MU as many as can sustain all rounds

10 burpee touches

:30 box jumps 24"

Did 5 MU easily every round.  Did 11 box jumps and 12 on last round. My kind if emom wasn't tired at all.

9/6/14 Saturday

A. Partner wod w/Nicole

200 DU

50 c&j 123#

100 cal AB

200 DU

80 hspu

50 HPC 105#

29:29 DU were great today and did well on AB surprisingly. Hspu good.  HPC toughest for me as usual. 

B.  Clean + FS + clean + FS

165, 176 failed second clean.  Wasn't very good today. 

9/5/14 Friday

A.  AFAP

15/12  Muscle Ups

30 Thrusters (95/68)

10/7 Muscle Ups

20 Thrusters (145/98)

5/4 Muscle Ups

10 Thrusters (195/128)

20 burpee box jumps overs (24/20) 

17:17.  12 UB MU !!!!!! PR

B.  3 RM Ohs

158x3

9/4/14 Thursday

A.  BS then FS

1*10	60%	0	1*5	70%
1*8	65%	0	1*5	70%
1*8	70%	0	1*5	70%
1*8	75%	0	1*5	70%

Back SqT first, then straight into Front SqT; same as Monday 

BS 144x10, 156x8, 168x8, 180x8

FS 148 x5x5

Felt better today than Monday 

B. RDL x 8-10 reps x 4 sets; ascending in weight; be careful here! 

Went very light 77, 87, 98 awkward position for me always has been.

C. 

15 burpees 

115‘ Sled Sprint (down + back)w/50# added x 4;   rest 3 min between 

Not sure my times but 3rd was hardest could barely push sled. 4th little easier but not much.  Harder than I thought!

D. Partner wod with Mike

50 PC 1 and 1 switch off 143#

50 pullups

50 ring dips

100 DU (each)

25 PC 1 and 1 switch off 143#

25 pullups

25 ring dips

50 DU (each)

Most PC I have ever done at that weight. On last round mike had to do 5 in row cause my back was fried.  PU and ring dips and DU were good. No idea our time.

9/3/14 Wednesday

Didn't get anything done yesterday so did yesterday's amraps tonight in garage.  Was going to take today off too but decided just to do amraps to keep body moving nothing intense.

 

map training @80%

amrap 10 

5 strict pullups

7 burpee touch’s 

9 cal AB

5 rounds - had clock on phone so did have to take few seconds to keep checking time.  Used standard bike on calories don't have AD at home.

rest 4 min 

amrap 10 

row 250m  @same pace each rd, so pick a pace and let your workout follow this

25 double unders

25 DB weighted situps 30/20

5 + 3 sit ups.  Used 25# plate.  Again had to check time.

 

3x10 UB WB @20#

Done

9/1/14 Monday

A. Back SqT -

1x10 @60. 144/65

1x8 @70. 168/76

1x6 @75. 180/82

1x4 @80. 192/97

Felt very heavy 

B. Front SqT 

4x5 @70%. 148/67

Also felt heavy :(

C. 6 min ladder 

2 stone over shoulder 

20 du

4 stone over shoulder 

40 

etc. . . 

Got up to 9 stones on the set of 10.  Legs were dead today DU although did well legs felt very heavy.  Calves also sore from Saturdays DU.

D. AFAP 

20 HSPU

10 HSPU (9’ deficit)

5 HSPU (12’ deficit)

7:27 Did first 20 in :30 took that long to do the remaining 15 mostly cause didn't want to fail any so prob was too slow.  Used 2 45# plates for 9' and then 25# on top of that for 12' no idea if accurate.