11/29/14 Saturday

A. Power Clean + Push Press every :90 starting at 70%. Ascend for volume 

54k

70k

73k PC failed push press. Kind of hurt left shoulder during press grrrr.

B. Muscle Clean - climb to heavy triple 

33k didn't have time for more 

C. AMRAP 20 w / group 

2 muscle ups

4 hspu

8 KB (53# dependent on knee)

19 rounds.  I thought 18 but was with chase whole time he got almost 19 so i had to have finished 19 even.  KB felt great wasn't struggling at all and MU felt good also.  Hspu little hurt cause shoulder from the press 

Shoulders very sore after today.

11/28/14 Friday

A. Muscle Snatch - 3,2 and 1 + 2 drop set triples @80%

58k x1

38k x3

B. Hang snatch Pull 4x3 @103%

60k 4x3

C. AMRAP 3

500m row 

Max cal on bike 

X 3 ; rest 8 between

11, 11, 10 cal

Holy legs

D. C2b. 6x 5 UB AFAP 

Quit first time.  Butterfly wasn't there and I got frustrated.  Left and came back then was better got unbroken sets but didn't time it.

E. Reverse hyper 4x12 @25-30% of back SqT 

65k 4x12 oooooops totally did math wrong 

F. Core work

Pbars list holds 4x 10 sec

Struggling with core work lately

11/27/14

Deadlift

237x3 deficit

253x1

270F couldn't break floor :(

50 butterfly PU - 20, 16, 14

11/26/14 Wednesday

A. Front Rack Holds (set high to avoid any extra knee flexion) 

:15 hold x 5 @100-12% of your Front SqT

253#

B.3 rds afap 

30 burpees (straight leg to avoid any pressure on knee)

30 db snatch’s alternating arms (50)

14:22.  Used 40# DB and did muscle db snatches instead because 50# caused me to bend to catch and didn't want that for knee. Plus also I was a baby and didn't think I could do 90 snatches at 50#. Workout was not hard other than was rough on my lower back. But also didn't go afap just mentally didn't have it today

C. 5 rds - NFT

:30 L-Sit Hold

:20 Hand Stand Hold (narrow hands - middle finger fwd)

1 legless rope climb

30’ waiters carry; each hand (18-26# kb)

Lists couldn't do straight leg cause can't flex quad with knee.  Instantly got frustrated with this.  Could barely hold Lsits.  

D. 20 min on rower 

:30 hard

:30 easy 

Quit at 10min.  Had nothing at this point. Back was on fire from all the db snatches.  

11/25/14 Tuesday

am:

A.  Every 2 min perform 50 DU and 1 legless rope climb.  6 rounds.

Done.  All felt good today. Tripped only once in DU.

pm:

A. Muscle Clean (no touch) + hang power clean; build to max in 12-15 min 

143

153F

Hard not touching the body u get no momentum.

B. Clean pull 5x5 @125% from high blocks, above knee 

230# felt good

C. Deadlift - EMOM x 10 @80%

210#

D.  570m Row x 6; rest 3 min between @same pace as past 500’s

Kept same pace as my 500's just fell off on one round.  The extra 70m was a mental game lol.

E. 5 rounds

5 MU 

10 cal AB

10:02.  All MU unbroken they were great today.  Didn't really go for time Brandon and I were sharing same rings so waited sometimes but was just doing wod for extra work not really for time.

11/24/14 Monday

Modified workouts for knee

A. Muscle Snatch - build to heavy triple

100x2. Did 3 but 2nd was more a jerk snatch but still most I've done for 3.

B. Seated Snatch Grip (behind) Strict 

Press - 3RM + 2x3@90%

43kilo x3

C. EMOM x 20: 

Odd: Strict HSPU (deficit for height) shoot for 5 reps each time, so set height accordingly and can adjust as you go

even: Hang Power Cleans (133) x 2-5 reps: depending. Footwork is focus. No wide splits here, cycle time is important, but most important is foot placement

Couldn't get 5 hspu got it for few sets then mostly 4 and few 3's. Did 5 HPC each time trying to focus on not bending knee but was hard not to. Did only 123# because 133 was hard not to catch in the dip.  

D. 

E. DB SA Row 8-10 reps x 4 sets

35# x 4 sets

F. Scap Work - 10 min

Symetry 

G. Reverse Hyper 3 x 15 @25% of 1RM Back SqT

30kilo

11/23/14 Sunday

A.  5rm Bench Press

117x5

120x3

B.  Snatch Pulls

Worked up to 153x3

C. 10 rounds

10 cal AB

30' handstand walk

16:10.  All walks unbroken never fell. AB stayed at 228 watts.

11/20/14 Thursday

Played around

30 butterfly PU 

Emom MU and strict hspu 

Symmetry work

Reverse hyper 4x15 40kilos added

11/19/14 Wednesday

Was going to do PM session at home but Chloe got the stomach bug so no go.

A.  PS heavy triple speed/position not weight so much

117/53 X3 tng PR

last one was almost sqt 

B.  Clean Pull (below knee) 5x3 @ 103%

198/90k 5x3

C.  CG deadlift heavy tng 4 rep

231/105 x4 wasn't bad I've failed at less weight than this so was happy.  didn't try more cause back was getting tired from all the pulls 

D.  840m row @ 2:01 rest 4min x 3

11/18/14 Tuesday

A. Power Clean + Push Jerk; 5 sets at 77-80% of your 1RM on this complex 

143/65kilo 2 sets jerk really hurt knee so stopped.

B. Clean Pull 3x2 @105%

198/90kilo

C.  Bear Complex (modified for knee)

500m row + 12 sets of

1 PC + 1 OH + 1 OH behind neck 63#

500m row + 9 sets of

1 PC + 1 OH + 1 OH behind neck 103#

500m row + 6 sets of

1 PC + 1 OH + 1 OH behind neck 113#

15:14 I think

11/17/14 Monday

am at HOME

A. Power Snatch emom x 10 x 2-3 reps TnG @65-70%

95# x 3 tng each min

Felt pretty good today.

B. OHS - @42X1 - build to heavy 4 in 4 sets; at no more than 85% intensity 

95, 105, 115, 135 

Shoulder stability felt good

pm: 

A. ECC Week 3 

AMRAP 20

50 wb

50 du

40 box jumps

40 t2b

30 c2b

30 bar facing burpees

20 power cleans

20 shoulder overhead

10 snatch

10 muscle ups

294.  Got 4 MU. Couldn't rebound box jumps at all cause of knee so def slowed me down a bit.  Missed first snatch but got rest.  Overall unsure I could have done much better other than if knee was good for box jumps.  Maybe rested a bit too long here and there but did pretty well.

B.  Snatch pulls 

Worked up to 163.  Brandon said were good :)

11/16/14 Sunday Pull/Press

Add On Work

A.  Speed DL warmup 3-4 sets at 30-60%

157/71 kilo

B.  Speed Deadlift 5x1 @65%

1x1 @70%  = 184/83

1x1 @75% = 197/89

3x1 @85%= 223/101

**rest 1-2 minutes

C.  Strict press 4 sets 4-7 reps ascending in weight (pushing to always get more the 4 every set)

100/45 x 2 PR

48/106 x 1 PR finally broke 100#

D.  Strict weighted ring dips building to a heavy 4. (no less them 4 heavy sets to get there)

26# x 4 could have done way more 

At Home:

E.  Jerk technique

Went up to 135 then back to 95 working feet.

11/15/14 Saturday

Comp Training

A.  CG Deadlift Triple, heavy not max

209 then was peeing bad so stopped.

B.  3 rounds rest 5min between

300m row

20 box jumps (step downs) 

10 PC unbroken

PC went 50, 50, 53kilos.  Unsure on times.

C.  Partner wod with Shannon 

200 DU

50 cal AB

100 cal row

50 cal AB

200 cal row.

Did well unsure time.

11/14/14 Friday

Am.

A.  Power Snatch

Stayed at 100/45kilo for work.  Attempted 110/50 but just wasn't doing well so went back to 100/45.

B.  Snatch Pulls

Stayed at 143/65kilos did singles and sets of doubles.

C.  Skill work

Butterfly pullups just for feel.

PM:

A. Snatch - every :90 climb by 10#

starting weights 135/93

133

143F x 3 :( got it up just on toes and not reaching at all to hold. So frustrated with myself in this!!!

B. amrap 20 - CP Batt Test 

10 PC @ 135#

20 Pullups

20 burpees  

5+1 subbed PC for 95# thrusters because of knee.  Was happy with this many power cleans.

11/13/14 Thursday

A.  HPC "bump" practice.  Finally getting the feeling with heavier weight. Did set of 10 with 123 and a few with 133.

B.  Strict MU practice.  Got a few but not great my right hand gets stuck and I have a hard Time Turing it over but will keep practicing.

C.  AB w/mask 30 min recovery w/chase

205 calories I think.  Wasn't bad kept watts to about 176.

11/12/14 Wednesday

A. Snatch Technique Drills - 15 min 

Done

B. Rack Pull - triples - will play with weight  - 15 min 

305# x 3. Damn wish I could deadlift this lol.

C. 5 rds  w/ mask 

10 DB Manmakers power clean / Press variation 

20 cal AB

Only had time for 4 rounds had to rush out.  19:30ish I think.  Was certainly harder with mask had to pace myself so I could breath.  Definitely challenging and I was sweating bad lol.

D. 5x5 UB muscle ups. Rest accordingly 

E. Tamara hollow rock :20/:10 x 8

Didn't have time frustrates me when I can't finish.  I find it mentally defeating to have programming and not be able to finish due to time constraints.  Not very good at being ok with not doing everything:(

11/11/14 Tuesday

1st session: 

A. 15 min 

Snatch Pull + Muscle Snatch; building here

100/45kilo first time getting this weight on MU snatch wasn't perfect but got it.

B. Deadlift 3x5 @ 80%, 1x3@85%

210/95 3x5

223/102 1x3

C. Landmine Press 6-8 reps each side x 4 sets each side 

5kilo added to bar.  4x8.

D. Russian Twist w/14# med ball  4x20

Done.

2nd sesion:

A. 750m Row x 5; rest 3:30 between ...hold 1:59 or less pace is goal 

Tried last 2 esp last one was super winding couldn't breath.  Wow.

B. DB SA Rows   7-10 reps per side x 4 sets each 

30#x10x2

35#x10x2

C. Scap - 10 min of Work 

Symmetry scap work 

D. Weighted Situps 4x15-20

25#, 30#,35#, 35# x 20

11/8/14 Saturday

Didn't get to train because if girls cheer comp so went to gym late afternoon.

A.  Snatch work and texhnique

Got up to 121 but wasn't feeling great

B.  Afap 

300m row

20 t2b

10 Russian KB swings 70#

Rest

20 t2b

10 Russian swings

300m Row

11/10/14/Monday

At HOME am:

A.

:25 sec SPRINT on rower @110%

:25 rest

:25 sec SPRINT on rower @110%

4 min rest x 4 

***GO TO VERY DARK PLACE HERE =)

Well the rower batteries died after my first round so just tried to keep going.  I was pulling 1:42 first round got harder as rounds went but think I did well without actually knowing.

B. amrap 18@80% sustain

5 burpee muscle ups

10 single arm KB SqT cleans (35)

10 shoulder taps (controlled)

10 OH single arm step ups(20) w/35# kb

2+32.  This was a disaster.  Lots of issues first round.  Failed 2 MU (my rings just feel harder unsure why), step ups were extremely hard for me to balance esp with left arm and knee was certainly an issue with pressure standing up.  Shoulder taps I could barely balance what a mess.  Got better but wasn't how I thought it would go.

 

pm:

A. Back SqT- 3RM + 2x3@90%

*build up to right before your 3RM with thin bands if possible. Remove bands before 3RM Attempt

Stopped.  Knee was hurting and felt awful.  

B. Clean pulls

Practiced technique up to 85kilo.  Had some really good pulls so hopefully I can remember this.

C. EMOM x 10

odd: Strict HSPU (-2)

even: 15/12 Cal Row

10 hspu max but babied first set not sure why could have done more.  Did 10 and 8's all rounds.  Row was good pulled in 1500's which is good for me.

11/9/14 Sunday

Add in work

Behind neck Push Press

5x5 stayed at 45kilo for work

Snatch drills 

11/7/14 Friday

3+14

All bar MU unbroken.  Sqt cleans slower than I would have liked but knee just a factor.

170# Complex

Went 155/170.  Not heavy I was just winded.

16:43 (6:43 for wod) total time.  Did 3 extra deadlifts on last round did 9 not 6 grrrr. Was thinking 18/12/9.

11/5/14 Wednesday

A. Competition Pace : scored 3 separate workouts here 

amrap 6

3 Snatch’s @ 108#

6 burpee box jumps overs  (20")

18 Double Unders 

3+3 I'm not good at going fast on snatches.  Happy I did 12 actually. Failed 2 snatches total.  Just couldn't go fast because I have to reset for every snatch :(

directly into 10 min on bike 

87 cal

directly into amrap 6 

5 clean & Jerks @ 108#

10 T2B

20 Double Unders

3+2 all unbroken. Thought maybe I would try to do c&j unbroken to save time getting to bar not sure made me any faster but was good to know I could do it.

B. Front Squats 1RM with 3 sec pause, then 85% for 3x3

176 stopped there because of knee 

C. GHD Back Ext - 3 sets of 15, ascending in weight 

Didn't do

11/4/14 Tuesday

A. Snatch Deficit Pull 3x3 @103-105% 

65kilo 3x3

Felt heavy from the floor I don't understand how to make forceful contact just don't get it.

B. Good Morning 3x8 *working sets 

30kilo 3x8

C. EMOM x 20

Odd: 2 Leg less rope climbs to 14-15'

Even: 200m Weighted Run  (athlete choose object)

*trying to push one another, athletes within same gym choose same objects 

AB instead hard for :40 to :45

Couldn't get 2 rope climbs got 1 1/2 most rounds. Maybe arms tired because pull / push on AB also.

D. 20 min row 

:25 on Hard 

:35 on easy 

Done.  Between 111 and 114m

G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Done.  Stuck with 30# so could focus on the pause.

11/3/14 Monday

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

220x3

231x2

Didn't do drop sets

B. 

1k Row 

3 rds  of, 

10 Front SqTs #123

8 Hang Cleans #123

6 Shoulder to overhead 

then, 

10 Muscle Ups

13:36 HPC killed me (shocker).  MU did 7/3.

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

10kilo

45kilo x 2

11/2/14 Sunday

Usaw Weightlifting Meet

Snatch

52,56,58 - 3/3 

C&j

77 good

81 pressed out on jerk no good

81 failed jerk