4/29/15 Wednesday

A. Power Clean + below knee hang power clean + above knee power clean; build to max in 16 minutes 

154#

160 failed the last clean

B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG) straps are ok if hand issues. if not, don’t use them 

67k/148# felt heavy 

C. EMOM x 20 

odd: 5-7 c2b + 7 t2b (staying on bar)

even: 4 HIGH box jumps (relative to the athlete) 

7/7 each time 

30" box 

pm: 

A. 10-20-30-40-50-40-30-20-10 of UB double unders 

4:29

rest few min 

5-10 min of triple under practice 

2 lol

B. 45 min total on bike 

20 min  

:30 on hard

:30 on easy 

then, straight into

10 min – constant at hard effort aerobic pace 

then, 

15 min at 50-60% recovery (throw mask on if you have)

343 cal

4/24/15 - 4/27/15

Masters Qualifierers

Made the Games 11th!!!

Friday

Event 2 - 1rm Snatch

147 PR almost had 151

Event 1 - 5 min amrap

5 MU

10 PC 103#

49 reps. MU were not good. 

Saturday

Event 2 - 1RMSnatch - failed 151 again

Event 1 - 5 min amrap

5 MU

10 PC 103#

50 reps. Went tng on PC for some but still MU were off.

Sunday

Event 3 - Double Jackie 2 rounds

1000m row

50 thrusters 45#

30 c2b

17:07. Rowed 2:10 pace. Thrusters 25/15/10. C2b whatever I could do.  Did well I think.

Monday

Event 4 - Diane + BJ

21-15-9

Deadlifts 155#

Box jumps 20'

Hspu to open standards 

4:05

4/22/15 Wednesday

A. Hang Power Clean; build to 5RM for the day 

150#x4

B. hit a heavy 10 rep hang power clean 

132#x10 this is already my 10 rep but didn't try more. 

C. CG Deadlift 8 x 3 ; rest 2 min between  @100-105% of your Clean 

*think speed here 

90k/198# max clean is 187#

D. Push Jerk - 70% of your Split Jerk for 3-4 reps x 4 sets 

60k/132#.  4 reps x 4 sets.  Max jerk is 187#.

E.  emom x 28

1. 30’ front rack KB walking lunge (53’s)

2. 10 T2B

3. 12 burpee box jump overs (20)

Couldn't do the lunges 53 to heavy.  Dropped to 7 t2b and 10 bbj.  

Extra time / will be some bike sprints. Longer endurance sprint pieces

4/21/15 Tuesday

A. Snatch Complex : High Hang Snatch, then reset on ground and perform 1 snatch; build to max in this for the day 

Sucked. Couldn't even get 127 today quit.

B. Clean & Jerk up to 87% for 3-4 singles 

159/72k felt heavy.

C. Front SqT - climb to heavy single for the day 

220 PR but bumpers.  

Rest 

A. 

20 sqt snatch’s 63

20 bar facing burpees

15 sqt snatch’s 93

20 bar facing burpees

10 sqt snatch’s 113

20 bar facing burpees 

14:23.  Sucked at this also.  Back was on fire.

B. maintenance and rehab

4/19/15 Sunday

A. SqT clean + front SqT + hang power clean + jerk ; build to max 

155# PR hang power clean pretty sure 

B. Amrap 10 @70-80% - constant movement

1 legless rope climb 

5 box jump overs (24)

10 Russian kb swings (53)

5 box jump overs 

6+1.  Rope climbs felt much better today.

 

C.

2 min max shoulder to overhead 103#

2 min max cal row

2 min max strict hspu

2 min max cal bike 

1 min max deadlifts (183)

Rest 10 min 

Repeat but start with deadlifts and go up 

25,27,22,19,13

09,28,21,22,18

4/18/15 Saturday

A. Snatch balance + Ohs x 2 ; build to max 

160 PR snatch balance

B. Afap

100 wall balls 

75 t2b

50 pistols alt legs 

25 alt KB snatch's (53)

19 something I think unsure slow 

C. 16-20 min on rower 

:25 HARD

:35 easy 

20:00.  4300m hard was about 1:55 but my slow was really slow

D.  Snatch

Climbed to 128.  133F.

E.  4 rounds

250m row

10 burpee box jump overs

5 HPC 133

13:17 suck ass at HPC fucking hate them

4/16/15 Friday

A. 3RM thruster - rack

143

155F

B. Front SqT - build to heavy double 

198x2

209x1

215F

Still can't get more frustrating

C. 

100 double unders 

50 hspu

50 burpee c2b

100 Doubke unders 

13:30 right shoulder issues when it gets like this can't do as many hspu. 25 first set then just whatwvwe shoulder could so.  First 100 unbroken.  Just kept moving nothing exciting.

D. :45 second bike sprints x 6; rest 3 min between - high aerobic efforts here

Done.  76 cal.  Averaged 409watts.  Left quad was very tight not hurting but filled up or something.

4/15/15 Wednesday

A. Snatch + Hang snatch 

132

136 failed the hang

B. "2007" Games Wod From last year

1000m row then  5 rounds 

25 pullups

7 shoulder to oh 95#

12:52 would have been 5th at games

C. 4 rounds 

60' Hswalk

200m farmers carry 100# total

23:09 this was tough forarms fried 

4/14/15 Tuesday

A. 5x5 strict hspu ; height / weight according - rest as needed 

45# + 25# plate to abmat.  Done.

Rest / recover 

B. 50 kipping hspu afap 

Sets allowed - only tng style reps. No hanging out on head come off wall when resting etc

1:49    47 unbroken then 2 then 1.  Pr by 4.

C. Back SqT - climb to 2rm for the day + 2x2 @85%

242x1 PR for 1

247x1

253x1 

258F soon will get

Pm

A. Clean & Jerk - climb to heavy single 

165

176 clean x2 failed jerk

Worked jerk from rack Attempted 190 fail x2.

C. Max muscle ups 

Rest 10 min x 3

6 6 5 didn't have it today and thought was 3 min rest so didn't rest long

C. 

5 min on bike max calories 

Rest 4 min 

4 min max cal row 

Rest 3 min 

3 min max calorie bike 

*** want u to go to real shitty place with these

60,64,35

4/12/15 Sunday

A.  Ohs 

176x2 was my PR for 1

B.  2014 regionals qualifier

3 rnds

50 cal row

15 hspu

50 DU

13:51

C.  Team w/Maddie

3 rounds 25 min time cap

5 legless rope

100m shuttle run together

5 legless

100m shuttle run

15 hang sqt cleans 133#

100 DU

Very bad struggled on rope climbs couldn't reach target arms were destroyed.  Didn't complete.

4/11/15 Saturday

A. Amanda 9/7/5 MU + sqt snatch #95

5:41

B.  150 wb 20# to 10' target

No idea how long sets of 5 whole time except 3 sets of 10.  Got panic attack on last 2 sets :(

C.  Work technique on clean + FS + Jerk

Worked up to 163 then all the way back to bar working technique.  Legs tired.

4/10/15 Friday

A.  1RM Clean

176

187 F x3

B.  1RM Jerk

183

C.  500m x7 rest 2:15

Couldn't do 7 had nothing left arm was so filled up dropped handle 200m in 6th row and then was mentally done. Did 5.

D.  Power Clean doubles @80% working form

143x2x4

E.  Snatch balance work

Struggle body didn't want to sqt 

4/8/15 Wednesday

Bad training day

pm 

A. High block power clean cluster 1.1.1 x 5; starting at @77%.  Rest :15 between reps on the cluster. 

Should have done 60k and could barely do 55k.  Have zero power pulling from the blocks. This started my mental destruction today. Worked without the blocks little.

B. MAP Training @70-80%

AMRAP 14

7 c2b 

9 kipping HSPU 

100m sled push (50 down 50 back) #moderately heavy but moving entire time 

10 cal AB

4+12 I think.  Started doing 10 cal then quickly realized wasn't equivalent of a 200 run since by the time I got back inside and on the bike the run was almost done so did 7 cal second round then 5 cal rest.  

Rest 5 min 

AMRAP 10 

250m row 

10 Burpee over rower 

15 wall balls 

3+50m something like that.  Fell apart.  Was rowing like a 2:06 and really struggled with wallballs.  

4/7/15 Tuesday

Regionals 2015 Training

am: 

A. 3 positional SqT Snatch: hip + below knee + TnG from floor; build to max 

127#

B. Split Jerk;  4 x 3 @75-80%

*focus on speed and efficiency. Climb up in % closer to 80 IF the speed and technique is there. If not, stay on low side. 

**use jerk blocks if you have them so not re racking each time to shoulders ,but get right on the bar for next rep

65K 77% of 1RM 187

C. on bike

:10 hard

:50 easy 

:20 hard

:40 easy 

:30 hard

:30 easy 

:40 hard

:20 easy 

:50 hard

:10 easy  

rest 5 min 

:50 hard

:10 easy 

:40 hard

:20 easy 

:30 hard

:30 easy 

:20 hard

:40 easy 

:10 hard

:50 easy 

97cal

pm:

A.  Snatch Work

Climbed to 133.  Wasn't as easy as yesterday but happy I hit this.

B.  Back SqT – 5RM + 1×5@90%

226x5 PR by 1 pound

C.  

10 HPC 

20 oh lunges 25# plate

40 DU

11:27 first round 115#, last 3 123#.  First 3 rounds unbroken last round 6/4. Slow transitions but was trying to get unbroken HPC since big weakness.

rest 10 min 

amrap 5 

3 burpee muscle ups

5 fwd bounding jumps  

*set up pvc on boxes for fwd bounding here (5 in a row). (28/22) height

3+3 MU.  Was cautious jumping with knee.  Rings were high didn't use plates so jumping was little tough.

rest 5 min 

10 min to hit 3RM snatch grip strict press (behind neck)

Didn't do to late

C. tgu – 20 reps alternating arms

Didn't do to late 

D. 3 rds 

20 weighted situps

20 band scap squeeze

Didn't do to late

4/5/15 Sunday

Session 1:

:70 sec AB against Kellie

20 cal Kellie 23

Power Elizabeth against Nick

21 15 9

Power Cleans / Ring Dips

4:43 nick 5 something.  First 21 PC unbroken.  Prob mistake cause slowed down after.

Session 2:

A. 3 rds 

2 Clean & jerks 153

30 pistols 

4 rope climbs 15′

50 double unders 

60′ HS Walk 

7 bar muscle ups

21:31.  Did extra rope climb skipped pistols then realized after I did 1 climb grrrr.   Bar MU unbroken last 2 rounds.

4/4/15 Saturday

Regional Training

1st session:

A. max weight in complex in 12 min 

12 deadlifts 

9 hang power clean 

6 shoulder to overhead 

121#

rest 6 min 

B.

200 double unders 

75 kb swings (70/53)

50 Cal Row 

50 HSPU (kip allowed) *new standard *apply this positionally 

75 KB goblet hold squats 

25 cal AB

19:53

rest 1-2 hours…2 is MAX

2nd session:

A. AFAP *UB is target goal 

45 pullups

45 thrusters (95/63)

3:30

rest few minutes 

B. Front SqT – heavy triple for the day in 12 minutes 

187#

C. DB SA Rows 8-10 reps, slow movement; very strict x 3 sets each side 

44# superset with hollow rocks, hollow rock holds and plank holds

4/3/15 Friday

Regionals 

1st session

 

A. SqT Clean Thruster Ladder – every :90 perform 1 rep…thruster Jerk NOT allowed 

 

*buy in to each ladder is 5 bar facing burpees 

 

*starting weights 225/133 *jumps by 10#/5#

149#

 

rest 5 minutes 

 

B. 7 min amrap 

10 wall balls (30/20)

10 box jump overs (30/24)

5 muscle Ups 

3+22.  Had to go slow on box jumps cause of knee and wb gave me anxiety today hard time breathing.  All MU unbroken.

rest 1 hour  (if possible – get use to these time frames whenever possible)

 

2nd session

A. Competition pace / target 

3 min max calories on bike 

2 min sqT clean thruster (155/108)

1 min max Ghd Situps

rest 12 min x 3  – score = max reps 

32+10+32 = 74

33+11+32 = 76

30+11+33 = 74

*103# for thrusters 

B. Row 10 min

 

:30 on hard :30 on easy

Didn't have time.

 

C. Recovery work 

4/1/15 Wednesday

Regionals Ind + Team 

am:

A. Strict press – 5RM + 2×5@90%

88x5

93x4

79x2x5

B. amrap 10 

4 burpee touch’s 

5 C2B pullups

16 rds.  Had no rythem first 5 or so rounds.  Ripped hand grrr.

 

pm:

A. Snatch Wave : 3.2.1.3.2.1.3.2.1 …starting first triple today at 65%

140 PR finally!

121 for tripple

B. Power Clean (blocks) – climb to heavy triple for the day 

143

155F not strong pulling from thigh

C. 7 rds of

50’ Sled Push (heavy- but able to still run with it)

70# added to sled

50’ Yoke Cary (heavy –  but unbroken)

140# added to yoke

D. Reverse Hyper 3 x 25 @25% of your back SqT