10/31/14 Friday

A.  Snatch

133

138 hot mess.  Got it but walked a mile bar fell jumped over bar and bar almost took out speaker 🙈.

C.  C&j 

176

185F clean stopped.

D.  AFAP

10 bar facing burpees

15 thrusters 65#

20 c2b

1:12 unbroken ctb 

On min 5 amrap 10

5 Ohs 95#

250m row

5+150m I think. Row was slow pulled over 2:00 and I'm not fast at Ohs.  Breathing was tough.

No rest Right into amrap 5

10 AH DB snatches 50#

10 burpee box jump overs

Messed up.  Thought was supposed to wait to the 20 min mark so only had just 2 min.  Just did one round was mentally done after the mess up.

10/29/14 Wednesday

am: 

A. 20 min on Rower 

:30 on Hard

:30 on easy 

Did well pulled in the 1:45/1:48ish in end between 130-133m each round

rest 10 min 

20 min on bike 

"same"

188 calories.  Did well I thought maintained between 345 and 400 watts.

pm

A. Clean x 3 + Split Jerk; build to max in 15 min 

176/80kilo. Very happy with that.

B. Front SqT : 3RM

200.  Very happy about this. PR from 187 and my 1rm is 212.

C.

amrap 10 @80

5 burpee muscle ups 

10 Box jump (24/20) step down 

15 Cal Row 

3+15

rest 4 min 

amrap 10 @85%

5 Tng Power Cleans (205/133)

10 Cal AB

25 DU

4+3 but messed up only did 20 DU each round.  But goal for me in this wod was unbroken PC and did that.

rest 4 min 

emom x 5 @100%

10 Russian KB swings heavy as possible

10 burpees 

Used 70# KB.  Struggled here.  Did first 2 rounds then had to rest a whole min then did 4th min then couldn't do last min so 3 rounds.

10/28/14 Tuesday

1st session:

A.  Seated strict Press - 5RM + 2x5@90%

88x5

92x4 x 2  couldn't get the 5th

79x5 x 2

B.  Speed bench Press - 10x3 @%

128 is 1RM

40# + bar + bands for speed work

C1.  Good Mornings 5x5 ascending  

C2.  Legless Rope Climbs

Worked up to 27kilo

1 legless x 5

2nd session:

A.  dB SA row 6-8 reps x 4

25,30,35,40#

B.  CG Deadlift 10x3; every ;30 sec ; speed reps about 60% of 1RM

154 10x3

C.  AB 1min hard rest 1 min x10

137 calories

Averaged 345 watts per round

D. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have! 

Did 8 sets rest :30 between.

10/27/14 Monday

AM:

A.  Snatch Balance

154 but wasn't easy or pretty hurt knee to jump hard.

B.  Back Squat 5RM

233 x3.  PR for 3 but Didn't have it to do 5 today knee was real bad today :(

C.  AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/83)

15 C2B Pullups

4+29.  Couldn't get rythem on c2b first round so threw me off a bit but then was ok.  Thrusters unbroken.

pm at home:

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

10/26/14 Sunday

Weightlifting Meet

New England Record for Snatch, C&J and Total in 58 weight class

Snatch 121/55kilo, 132/60F

C&j 176/75kilo

Overall felt ok.  Was happy making my snatch but 60kilo would have been nice.  C&J was good but pressed out on first attempt at 75 so didn't get chance to do 80.  

10/24/14 Friday

A.  88#/40kilo 

B.  106 3x3, 110 2x2, 121, 127F, 130F but close 

C.  140/64kilo 4x2

D.  BS (not FS) 1rm w/4 sec pause

209F didn't have it today 

A.  143/65 kilo 3x3 stopped there was feeling tired and week

B.  7+10 felt good knee wrap too tight was hurting my calf when DU lol but all unbroken.

10/21/14 Wednesday

A.  amrap 20 @70-80%

5 Strict Pullups

5 Stone over Shoulder (100/65) ish *depending what your gym has 

10 Cal AB 

10 GHD Situps 

20 Double Unders

6+5 calories I think but I did 15 ghd every round forgot was 10.  

B. Front SqTs - Banded - 3RM with lighter bands *note the bands

215/78 kilo x3 used chains PR by 8kilo.

C. 10 min on Shoulder Health / Recovery 

pm:

A. SqT Clean - 1RM in 12-15 min 

176

183F x 2 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off  *cont till cant tng reps in the :10 with speed

133# 3 sets of 2's and rest sets of 3's

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. amrap 5

Row 250m 

5 burpee muscle ups 

12:54 but I stopped from 5:00 to 6:10 cause didn't know we were doing 5 rounds not 5 min. So lost 1:10. 

10/20/14 Monday

A.  Snatch work

Sucked.  That is all.

B.  

10 c&j 93#

10 cal AB

10 bar facing burpees

10 hspu

10 t2b

Rest 2/1 on time x 4

2:49, 2:52, 3:07, 3:14

AB was hardest got everything unbroken but legs died on AB 

10/18/14 Saturday

Milford Mayhem Team Comp - 3rd Place

Chase/Brandon/Tasia/Lynn

10/15/14 Wednesday

A. FS - am in cycle 

80 % if 1RM (212) x 1 x 2 sets

169/77kilo felt heavy oh boy 

B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1

47x2

50x2

53x1x3 failed 1 set

50x1 failed 

Suck as usual

C. Jerk - 75%x2, 80%x2, 85%x1x3

140/64 x2

150/68x2

159/71x1x3

D:  30 sec. AD sprint @ max effort

rest 3 minutes x 4

11, 13, 12, 12calories

PM:

A. Front SqT - 3RM with 3 sec pause

190/86 PR by 8# from last week but with bumpers.

10/14/14 Tuesday

Overall mood was blah today.  Snatch always gets to me even though I hit 117 for a power snatch 3x still it's so difficult for me. Just wish I could find some consistency in my technique.

A. Power Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3

Used 138 as 1rm 

38x3

41x3

44x2

47x2

50x1

53x1x3

B. Clean & Jerk - 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

Used 183 as 1rm

50x2

54x2

58x2

62x2

67x2

72x2 failed second attempt on PC.  Tried to then sqt clean failed and peed.  Stopped.  Did all PC since it's my weakness and also was trying not to sqt to save knee.

C. Clean Pull - 85%x2, 90%x2, 95%x2 

Used 187 as 1rm

72x2

77x2

81x2

+

 Played basketball and rowed 

10/13/14 Monday

AM:

A. Back SqT - up to 80% x 3 singles

195 (bumpers). x 3

PM:

A. Back SqT - 5RM attempt + 2x5@90%

228x3 failed 4th rep.  Stopped didn't want to push knee.

B.  5 rounds rest 4min between 80%

15 cal AB

10 BS 143# from floor

10 bar facing burpees

10 ctb

15 cal row 

39:38 first time back racking this weight.  I was super nervous about doing it to the point it was causing anxiety right before workout but I did it! Back squats werent hard should have done 155 for weight but was concerned about the back rack.

4:45 (wasn't organized so ate time)

4:15

4:42

4:55

4:59

10/11/14 Saturday

Fall Freesome

Lynn / Meridith / Tasia - 1st Place !!

A.  Burden Run

2 mile run returning with implements at 1 mile mark.  60# sandbag 53#kb 25# plate:

18:03 I think.  Took first.  I carried plate did way better than I thought I would just kept moving.  Dropped plate once but other than that ran well.

B. 21.15.9 can't drop Bar

65# OHS / Cal Row - meridith

103# Front squats / Cal Row - Tasia

123# Back squats / Cal Row - Lynn

14:33??  1st place.  Did really well on back squats no pauses really and went right from row to squats  no resting was hapiy with how I did on this wod.

C.  Complex + 50 bar over burpee buy in

Clean + PJ + SOH + SOH  

175.  Was goal weight happy I hit it.  Had a toboccle on first 165 attempt underestimated how much my legs were tired and dropped bar on my legs and fell down 🙈.

Finals

A.  Amrap 10 each athlete 

12 hspu

10 box jumps

8 HPC 121#

Took 1st.  Did well.  Hspu very fast did all strict.  First round of box jumps sloppy but got in groove after.  HPC slow but got all unbroken.

B.  Amrap 5 -1 athlete wearing vest

75 WB 20#

MU remaining time

Took 2 by think 1 MU but our judge told Tasia tirn and she could have gotten the last one.  Tasia and meridith did all WB saved myself for MU.  Did 9 then 3.  Tasia rest.

10/8/14 Wednesday

A. Front SqT - 3RM with 3 sec pause and chains 

183#/83kilo PR by 6#

187# F on 3rd rep twice grrrr

B.

100 Double Unders

50 Cal AB

80 Double Unders

40 Cal AB

60 Double Unders

30 Cal AB

40 Double Unders

20 Cal AB

20 Double Unders

10 Cal AB

20:09 all DU unbroken averaged 218/245 on watts.  Hard to know how much to push on ab for thst long but I wasn't too bad so prob should have pushed little harder.

Easy 800m run to test knee.  Could feel it with every step but wasn't miserable.

C. Freesome Complex

Clean + PJ + SJ + SJ

170

10/7/14 tuesday

A. Power Clean Cluster 2.2.2; build in 5 sets to max - NOT TnG - rest :15 

between reps on clusters 

143

154F still suck

B. Weighted Chinups - 7x3; ascending to near 3RM

31#x3 didn't try to go up 

C. 

amrap 7 @comp pace 

10 OHS (95/63)

10 box jumps (24/20) step down 

10 T2B

4+9 I thought but others seem to think 5+9 idk.  OHS knee was bugging me :(

rest 4 min 

amrap 7@ - sustainable pace from start - consistency here on all movements 

10 tng Power Cleans (95/63)

30’ HS walk

5 bar face burpees 

5+3 burpees

rest 4 min 

1700m Row @AFAP

directly into 10 min row @60% recovery

*throw mask on here if you have one

7:00 knee hurt bad immediately after row.  Recovered but was pretty bad.

10/6/14 Monday

AM:

A. Back SqT - up to 80% x 3 singles

192/87kilo x 3

B. 21-15-9

KB Thrusters (53/35)

Pullups

3:35 unbroken but did have to rest little inbetween

C. AB Sprint - :35 x 5 rest 3 min between 

12, 12, 12, 12, 11cal.  I have struggled getting 12 calories in a min before was happy with this.

PM:

A. Back SqT - 5RM attempt + 2x5@90%

225/102kilo x 5

225/102kilo x 3 (wrong weight lol)

202/92kilo x 5 x 2

B. Hang Power Clean - climb to 1RM in 10 min , then 10 singles @90%

Sucked.   Couldn't do more than 147 and 147 was ugly.  Stayed at 133 for bit.

C. HS Hold Practice

Done

10/4/14 Saturday

A. Complex:   SqT Clean + Hang Power + Front SqT 

155

B. AFAP 

15 C&J’s 135/93

15 bar facing burpees

500m Row 

3:50

C. Teams of 4 

100 KB Thrusters 53/35

75 C2B

50 OHS 135/95

25 Muscle Ups

8:08

10/3/14 Friday

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

180/82kilo

B. MAP Training @comp pace 
amrap 10
7 Muscle Ups 
200m Run 
40 Double Unders

4 rounds but was over on clock by :12.

All DU and 7 MU each round unbroken.  Was trotting on the run because was trying to get MU unbroken.

rest 4 

C.  amrap 5 @ sustainable pace 
5 KB Swings (70/50)
5 Box Jumps (30/24) step down 

7+7 i think wasn't counting

rest 3 min 

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

91 cal

P.M. 
A.  Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused
225/102kilo

Forgot drop sets

Practiced in thrusters yuck 

10/2/14 Thursday

Active Recovery

:30 hard :30 easy for 30 min on AD

then 20 min coasting

262 cal + another 80+ I think 

10/1/14 Wednesday

SqT Cycle + Pulling Cycle in PM 

Am: @1p at gym 

A. FS - am in cycle 

80 % if 1RM (212) x 2 x 2 sets

169/77kilo went for PR can't do it pee way to much not sure how to get past this issue :(

B.

1:00 max AD

Rest 3:00

1:00 max box jumps 24" step Down

Rest 3:00

1:00 max DU

X 3 rounds

443 total reps.  Did absolute best I could on this. DU were great and box jumps fast.  Bike is hardest I could go gave everything I had.

C.

Pm:

A. More weight than last week.

Front Squats 3RM with 3 sec pause, then -5&-10% sets 
185x3

175x3

165x3

Same as I got last week tried 195 failed.

C. 30-45 min row - meters 

Didn't do zero left in me today.