11/30/15 Monday

A. Back SqT – 3RM + 2×3@90%

242x3

B. Split Jerk – 3RM +2×3@85-90%

163x3

172x2

C. Strict Press – 1RM + 3×3 drop sets 75-80%

104#

pm: 

A. max strict hspu 

Didn't do cause shoulder 

rest 3 min 

max kipping hspu (no resting for while on head, stay consistently moving etc

Didn't do

rest

B. Running clock 

0-10 min (rest til the 10 min mark)

21-15-9

SqT Cleans (95)

Ring push-ups

7:00

10-17 min 

ladder of 

2 box jumps (30/24) step down 

1 clean and jerk (185/123)

4/2, 6/3,8/4/10/5 etc 

*box jumps climb by 2 each time, clean and jerk by 1

Into the cj after 12 box jumps
Assistance: 

A. Db sa row – double arm – 12-15 reps X 4

A2. Db rear fly’s X 10-12 X 4

B. 20 alt tgu – lighter weight – slow , movement 

11/15/15 Saturday

A.  3rm deadlift 1" deficit 

253#

B. Front squat 

Just got up to 176 felt heavy and knee was tender so didn't do much

C. 10 min bike 80% 

Into 10 min row :30 hard :30 easy

Rest 5

10 min bike 90%

11/13/15 Friday

A.  Snatch + Below the knee 3 sec pause snatch

121#

B. 5tm back squat with 3 sec pause each 

209#

C.  Holly man

30 rounds

5 wb

3 hspu

1 PC 155#

31:04.  This is about 94% of my 1rm PC so the bar was the hardest had to rest some before picking it up.  Could have lowered weight to go faster but wanted to see if I could finish and I did.  Back was pretty achy was the worst part.

11/11/15 Wednesday

A.  Deadlift heavy 5

243x5 my PR is 253 wasn't tying to PR just went till felt heavy

B.  1RM front squat w/3sec pause

198, 209F

85% of 209 for 3x3

Done

C.  Amrap 12

8 KB power cleans 44#

12 KB lunges

8 no touch burpee box jump overs

24 du

4+15

10/28/15 Wednesday

A.  Front Squat 3RM

194 x3

200 x2

180 x2x3

B. Jackie w/33# bar

6:50

C.  Dumbell Rows light 4x10

20#

10/27/15 Tuesday

A. Snatch pulls 105% 3x3

155#/70k

B. Deficit Deadlift 2x3, 3x2

106k 

109k

C.  Front squat

154 x5

163 x4

176 x3

187 x2

198 x1 

163 x5

176 x4

187 x3

198 x2

205 x1 

D.  Amrap 7

9 no touch burpees

7 box jumps

3 deadlifts 215#

4 rounds.  Struggled with deadlifts think I was just tired.

Rest 3 min

400m run X 5 with 1:00 rest 

Done 

10/26/15 Monday

Still resting shoulder 

A.  5RM back squat + 3RM back squat

108/238 x5 PR (235 was old)

110/242 x3 PR (238 was old)

B. 500m row repeats x3 rest 2:30

1:52.1

1:52.2

1:54.9

Haven't done these in a while was soooo hard but Glad I kept it around 1:54.

C. Clean Pulls focusing on speed

105% 3x3

93k/205 3x3

D.  Emom x17 

10 sec AB sprint +tng PC ascending 

123x3 first 5min 

133x3 for 5min

Rest 2 min

143x2 for 2 min

153x1 for 1 min

163x1 for 1 min

143x2 for 1 min

10/23/15 Friday

A. OHS – 4×5 across at 90% of your 5RM *target. 

Didn't do cause shoulder 

*if 5RM is there, take it!  

B. Clean (blocks from knee) speed triple, 3RM for the day…yes this will be heavy, but footwork and speed is important. Focus on that and let the numbers climb accordingly  +2×3@80-90%…resting 2 min between these sets 

155x3 I think PR from blocks

163x2 def PR and almost took my shins out!! 

C. Clean pull (same blocks) @100-105% x 1-2 reps x 4 sets 

88k
pm

A. Back SqT – 1RM with 3 second pause in hole + 2×3@85% with pauses 

100k/220# X11

85k 2x3

B. Front SqT – bottoms up – 3RM + 1×3@90%

Didn't do short on time 

C. 3 strict muscle ups + 3 kipping muscle ups + 3-5 ring dips x 5 sets ; rest 2-3 minutes between 

*studs, make this a weighted movement for those who can

Got one set struggle with strict MU.

**numbers can be scaled; make a complex and progress with it 

D. emom x 6-8; 10 / 6’ deficit pbar HSPU; athlete chooses reps here ; no failures per minute, but get some added volume with the height 

8,6,6,6,6,5

10/22/15 Thursday

A.  Sqt clean

Worked up to 183.

B.  Front Squat

143x5, 154x3, 165x2, 176x1

154x5, 165x3, 176x1, 187x1

165x4, 176x3, 187x2

Squats felt good but I peed a tsunami 👎

C. Jerk drives

Up to 225x3.  I keep getting a cramp in the right side of my back grrrr. 

D.  

400m run

15 HPC #113

400m run

4:52 10/5 on HPC

 Rest 9 min

400m run

15 Power Clean 133#

400m run

6:52 all singles on PC back was achy

 Rest 9 min

3 min max cal AB

39 cal

 then right into

7 min coast

 Then right into

8 min :30 hard :30 easy

Done

E.  Shoulder Mobility

Single arm presses 

Cross over symmetry 

10/20/15 Tuesday

A. Snatch 

Stsyed with 116 for s but speed work but even 121 today still was hard.  Shoulder isn't helping also

B.  Jerk from rack

Worked up to 191 attempt which failed but would have been a PR it was there just didn't lock out fast enough but most I've jerked in a long time.

C.  WodapalooZa wod

6 min time cap 2 4 6 8 etc MU and 95# sqt snatxh

33 reps. 

10/19/15 Monday

A.  Snatch & CJ

Bad lifting day.

B.  Back squat 85% 3 reps for few sets

215# x3x3 tried to work on speed

C.   4 rounds

9 cj 123#

15 bar lateral burpees

21 cal row

18:05.  Went slow on round 1 picked up speed each round. I can't push the row when I have to cycle a bar because I'm bad at bar cycling. Need to work on this.

10/18/15 Sunday

Practices milford team wods 

A.  1 rm clean 1:30 tag team 6 min cap

Lynn then Tasia then Brandon then chase

Didn't try for max lift and u didn't warm up at all. 

B. 2mile run each has to run 400m x2

Chase 400

Tasia 400

Brandon 400

Lynn 800

Tasia 400

Brandon 400

Chase 400

Will try me running just 400 next time.

C.  21-15-9

Sync deficit 5/3" hspu and DL 225/185

Brandon/Lynn Chase/Tasia

All did very well here.

10/16/15 Friday

A. Those doing wodapalooza, 

hit first attempt at the 5 mins to hit your heaviest 5 completed reps of Clean and Jerk 

Those who are NOT doing Wodapalooza, Hit a heavy 5 rep clean and jerk…NOT TnG; but get back on the bar, don’t take :30 rest between reps, drop from overhead, settle, and back on the bar for the next REP

* ground to overhead for max weight essentially. 

191/87 clean no jerk

194/88 caught couldn't stand up 

163 x5 

B. Muscle Snatch – 3-5 reps between 90-100% of your 5RM Muscle Snatch (established few weeks ago)

88/40 x3 reps

C. 

:30 second sprint on bike 

3 min coast 

1 min hard effort  on bike 

2 min coast 

1:30 hard effort  on bike 

1 min coast

2 min hard effort  on bike

5-7 min legs only coasting 

Done 110 cal

pm

A. Back SqT – 1RM with 4 second pause in hole + 3×3@85% with pauses 

231 /105 X1

196 / 89 x3x3

B. Front SqT – bottoms up – 3RM + 1×3@90% *14 min for these 

185/85 x2 peed too much to stand on last set lol 

C. 800m Run x 3; rest 1:30 – 80% efforts here 

Done. 14:00

D. Assistance Work 

4-5 rds – NFT

8-10 GHD Weighted back extensions

12-15 Banded Scap Squeezes 

1-3 strict weighted muscle ups

2 snatch + 2 ohs @115/83; tempo OHS 

:20-:30 belly to wall hs holds 

Done.  Got 3 strict MU!  

10/13/15 Tuesday

Shoulder still aggravated so did modifications today.

A. Front squat work and heavy weight front rack jerk drives

FS up to 198 went down and up for technique and volume

Jerk Drives 231x2x5

B. Snatch Grip Deadlift – up to 5RM for the day + 1×5@90%

95kx5

85x5

C. Clean Grip RDL – build to heavy 5 rep for the day 

65kx5

pm

A.  Power Work 

40 double unders

15 ghd situps

300m Row 

15 tng box jumps (don’t extend at top, just down and up)

20 russion kb swings 53#

15 weighted abmat situps 35# DB 

10 power cleans 103/95#

rest 5 min x 3 

5:26-10:26

10:26-15:21

20:21-25:51

Rest 2 min then 

4 sets unbroken 15 WB with :45 sec rest in between sets

Done

10/12/15 Monday

Shoulder aggravated from hspu/pull-up wod so did emom instead of programmed wod today 

am

A. Strict Press – 5RM + 2×5@90%

95#x5

B. Push Jerk – 5RM + 2×5@90%

143x5

150x4

133x2x5

C. Back SqT – 5RM + 2×5@90%

107k/235 x5 PR

96k/211 x2x5

pm

A. Emom 15 ascending PC

115x3x3, 123x3x2, 133x3x3, 143x2, 148x2x2, 153x2x1

B.  Emom 15 ascending sqt cleans

115x3, 123x3, 133x3, 143x2, 153x2, 163x1, 173x1, 178F

10/9/15 Friday

am

A. Snatch + Snatch Balance + 1-2 OHS; build to max in 18 minutes 

121

*if NOT comfortable with re racking barbell SAFELY, remove snatch balance and hit some speed work after with this. Just perform Snatch + OHS 

B. 70-77% of A; hit for 3 x 3, NOT TnG ; rest 2 min between sets 

100#

C. 

10 cal bike 

100m shuttle 

10 cal bike

@90+% rest 3/1 X 3

2:03, 1:58, 2:00

D. Assistance work – recovery – athlete specific ; not taxing for pm

pm
A. Back SqT – 1RM with 5 second pause in hole + 3×3@85%- with 5 second pause on each rep also 

243

255F even on bumpers :(

C. Wodapalooza week 2 – wod 3

 AMRAP 7

21-15-9

Hspu

C2b Pullups 

* note completion of 21-15-9 time 

1+66 (9 of the 15 pullups)

10/7/15 Wednesday

A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes 

160/73k annoyed

B. EMOM x 10 x 1 rep at 65-70% of A

121 went about 75% to get weight in 

C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability 

*goal here is up and down fluently, efficiently working the position

Worked up to 143/65k x3

DD. DB SA Row 5-7 reps x 4-5 sets here; focus on slow eccentric and pause at top each rep 

Done used 35#

pm

A. Front SqT – 3RM with 3 second pause each rep + 2×3@90% with pause 

176 x2 stopped was fucking peeing everywhere 

B. ON BIKE

10 min 

:30 hard / :30 easy 

then 10-30 min easy flush; recovery 

Done

10/6/15 Tuesday

A. Snatch – 3rm from blocks (knee height)

50k x3

55k x2

B. Muscle snatch- heavy 5 rep, 3 rep and single in 12 min of work 

40k x5

43k x3

45k x1

C.  Milford wod Practice

Brandon/Lynn, Tasia/chase

100 DU each 

30 MU total

21 thrusters each 95/135

30 cal AB each 

9:51/11:20.

Pm: 

A. MAP training per @80-85% – sustainable rds 

AMRAP 8

100m run (done in 50m increments shuttle run)

200m row

30 double unders 

3+323 I think

Rest 3 min 

AMRAP 8

1 legless rope climb 15′

3 deadlifts 315/223

5 box jumps 36/30

4+4

Rest 4  min

800m run x 3 rest 1:30 between 

Done

B. Assistance Work

Weighted ghd extension bar on back 3×10 with pause on last rep 

+

Reverse hyper 3×25 @25% of your back SqT 

+

10/5/15 Monday

am

A. Push Press – 5RM + 2×5@90%

65x4

58x5 x 2

B. Back SqT – 5RM + 2×5@90%

105k x5 PR for 5

95k 

C. 10 min on bike @80%

pm

A. CP Batt Test 

amrap 20 

20 minute amrap

20 sqT cleans @ 135/93

20 c2B

20 cal Bike

Wasn't feeling the wod today so just went slow.  2+10 cal.

B. Assistance Work – DO IT!

 

9/29/15 Tuesday

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

35k x3

38k x3

40k x2

43k x2

46k x1

49k x1 x3

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

50k x2

54k x2

58k x2

62k x2

66k x2

70k x2

C. Clean Pull – 85%x2, 90%x2, 95%x2 

74k x2

78k x2

82k x2

+

emom x 10

odd: 100m shuttle sandbag run 

even: 40’ Heavy yoke walk

Worked up to 80k added to yoke I think

+

EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across 

Minute 2: 10-15 star jumps 

Done.  Used 20# DB 5 reps each time

+

3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace

Done maintained 2:12-2:15 pace

9/28/15 Monday

A.  Snatch

138# 143F x3. Was annoyed I still can't get over 140.  

5 rounds @ 80% effort.. keep it here

12 cal AB

10 bS @ 225/153# *tng style here  *from ground preferably 

15 burpees over barbell

15 HSPU *tng is goal here

15 cal on rower

rest 4 minutes bt. rounds

Bad.  Not even worth putting my times in.  PC was heavy and couldn't back rack alone Brandon had to help.  I should be able to do this easily by now.  Dissapointing.  I prob went 70%.  

9/26/15 Saturday

A. running clock 

emom x 6 x 3 tng power cleans + 1 Push Jerk  @65% of your PC+PJ 1RM

108#

emom x 6 x 2 tng power cleans + 2 Push Jerks  

@70%

116#

emom x 6 x 1 Power Clean + 3 Push Jerks  ascending; speed, foot work being main focus 

152#

B. AMRAP 10 

10 box jumps (30/24) * step down

10 c2b pull-ups 

9+18. Finished 10 but clock was at 10:04.  Felt great all c2b unbroken.

Rest / recover 

C. 

Emom 14.  

120m farmer carry 53#

5 strict weighted ring dips 20/25#

Done.  Wasn't hard should have used 73# KB.

9/25/15 Friday

am

A. Power Snatch + Hang SqT Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork

127#.  Failed 121 3x at first so went back down to 77# and built back up.  Mental win since I would have just quite before.

B. OHS – 5RM  + 2×5@90%

*improve on last week 

Wasn't able to today barely got 165 for 1 so just stopped. Got this for 5 last week.

C. Bike 

10 min @80%

pm

A. AMRAP 8 – competition pace  

6 sqt Snatch (135/93)

9 t2b 

12 bar facing burpees

*added a 500m row with tori 1 min after wod to work on slowing down my stroke count and pulling little harder.  Stayed about 2-2:05 at about 28 stroke count.  Normally I'm at. 32/33.

3+18.  My goal here was unbroken snatches more than just trying to go fast.  Got all 3 rounds unbroken.  Mental win for me here.

B. Assistance Work 

3 rds 

15 double seated bent over row db rows 

20 banded scap squeezes 

15 banded good mornings

16 (8 each side) banded side steps 

15 weighted sit-ups

Done.

9/23/15 Wednesday

am

A. Front SqT – heavy triple and double @31X1

85x3, 93/205#x2 PR for pause squats

B. Snatch balance – heavy triple + heavy single ; for day – in 20 min 

70x2, 75/165# x1 PR

C. Strict Press – heavy 5,3 & 1 rep in  *12-14 min max 

40x5, 43x3, 48x1 PR not good form but got it lol

D. 10 min on bike 60-70%

Pm

A. Clean & Jerk – heavy double, heavy single in 18-20 minutes  Inc/ couple drop sets following singles 

163# c&j failed 176# on the jerk

183# clean

B. 

800m run

1k row

10 rope climbs (15-17′) *depending what you have 

50 clean and jerks 115/83

21:47 went to beam each rope climb.  ohh boy lol

***assistance work today ; all scap, thoracic and shoulder positioning 

9/21/15 Monday

am: 

A. SqT Snatch – Triple; (strongest position) 

*if from floor, hit these from floor, if from hang, hit them from your strongest position etc.

**Note which position you go from  

121 triple from floor tng

B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 

55/60/62

60/65/67

65/70/72 all felt very heavy today 

*building on last week 

C.  

30 cal bike  400+/300+ watts 

3 rds of 10 strict pullup, 10 bodyweight bench, 10 bodyweight front squats 

30 cal bike (same)

3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps

30 cal bike (same)

30:47 bench/100# bench was hardest part for me

pm

A. Back SqT – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections. 

95k, 98k/216# felt heavy knee wasn't great

B. 21-15-9

Power Cleans 

Strict HSPU

*Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123

**1 bar, athlete changes his hers own weights 

8:48

C. Assistance Work 

Bent over supanated Barbell Row 4 x 6-8 reps heavy 

+

30′ Waiters Carry x 4x each arm 

+

L-Sit Holds (you choose duration and how)

9/18/15 Friday

A. Snatch -3 positional. Top to bottom, or bottom to top. Whichever the athlete is stronger with. Climb to max for the day

127#

B. OHS – 5RM  + 2×5@90%

165x5

185x1 PR

191# got jerk which is PR jerk missed squat.  Didn't do drop sets cause tori and I did like 100 Ohs trying to beat each other.... Tori for the win damn it lol.

C. Back SqT  – heavy single in 15 minutes once warm. + 3×3 @80%

116k/255# PR by 2#

204#/93k 2x5

D.  for time

5 thrusters @205/133

10/7 muscle ups

5 thrusters @185/123

8/6 thrusters

5 thrusters @155/103

6/5 muscle ups

5 thrusters @135/93

5/4 muscle ups

30 thrusters @95/63

11:13.  MU unbroken.  got 24 thrusters last set.  Got confused on where I was in weight after the 5 MU so lost little time.

E.  DB Sa Row 6-8 reps x 4 sets each side; pause at top, slow eccentric; controlled

44# did 3 sets