5/30/15 Saturday

B. Clean + hang clean + split jerk ; build in 15-18 min

165

176 got the cleans failed the jerk

C. MAP training – at sustainable pace  

Amrap 10

2  pbar hspu

4 muscle ups 

8 KB swings

32 double unders

Think 5+5 or 6+5.   Failed my last MU but all unbroken.  Lost to Shannon by 1 MU I call that a win :)

Rest 4 min 

Into 10 min on Rower :30/:30

Holy forarms.  Sweaty.  

5/13/15 Wednesday

Didn't feel well today didn't eat right and felt shaky and tired

A.  600m run 

30 UB wb

Rest and repeat

First round UB but then I tried to pick up wb right after second run with no rest and no go dropped ball 3 times I knew I couldn't do it.

B.  Snatch fast doubles 

125x2

135F 

C.  3 rounds rest 9 min between

15 ghd

Max MU x1

8 cal AB 

15 thrusters 75#

Could only do 2 rounds because of time. 8 MU each round.  Thrusters were hard legs were dead but unbroken.

5/12/15 Tuesday

pm

A. Snatch : climb to heavy single 

132 

138F

Although I was frustrated couldn't get 138 I jumped to 132 pretty fast with no misses so have to be happy with that.

B.  3 rounds afap rest 3:1

15 snatches 55#

3 rope climbs

1:19, 1:21, unsure last one 

I tried this climbing the rope the way others use their feet.  First time really doing it and was so much harder for me It was all arms.  I'll try more this week but if doesn't get better will go back to my way if climbing.

C.  Deadlift 3x8 @203-223

209x8x2

220x8x1

most I've done 220 for

At home:

Emom 16

10 WB 20#

4-6 HPC 133

Did 5 hpc first 2 rounds then all 4's. Was really hot in my garage was sweating bad and I was winded!  HPC were tough did all without pausing which I usually do.

5/6/15 Wednesday

AM:

A. Ohs – build to heavy 5 rep for the day 

154x5

163 couldn't jerk from behind today

B. 

1 mile run 

30 ohs (135/93)

11:34.  Run was 7:35 but Ohs were bad just couldnt get balance today maybe cause was wearing my sneakers couldn't stabilize was literally going in a circle!

C. 50 ghd afap

1:23

Pm:

A. 3 min max hs walk 

About 200'

1 min rest 

Into every :45 perform 1 snatch starting at 205/125.  Climbing by 5# each time. Til failure for the day. Allowed 2 misses on the :45 only 

*if low volume here, spend some time snatching following. 

130.  Couldn't get more even after teying singles was just tired. But 130 after all that walk I'm ok with.

B. 3 x 100 DU – unbroken – for time 

75,70,70,100

C. Emom x 5 – muscle ups 

*athlete specific – high intensity here per 

5,5,5,2 hit wall after 3rd set

D. 5×5 strict hspu – deficit / weighted etc

1 45# plates set 5

2 45# plates set of 2

E. 12 min on bike 

:30 on hard 

:30 on easy

Didn't do no time

F. Scap recovery work 

5/5/15 Tuesday

am

A. Clean + front SqT + Jerk ; build to max 

185 PR clean and jerk

191 Clean PR

B. Snatch balance ; build to heavy single 

143

155F wasn't good sqt today

C. Back SqT – build to 2rm + 2×2 @90%

***Women- 3RM + 2×5 @83-85% of your 3RM today 

237x3 PR by 4#

202x2x5

D. Row 

:50 hard efforts! x 7 rest 3:30 between

Didn't do no time 

Pm. 

A. “Randy”

75 snatches (75/55)

4:13.  30/10/10/10/5/5/5

Rest 45 min

B. 

21 thrusters 

12 rope climb 

15 thrusters 

9 rope club 

9 thrusters 

6 rope climb 

115/75 #’s 

15′ rope climb 

15:59 thrusters unbroken

C. Recovery – prep for day 2 

5/3/15 Sunday

A.  Team of 6

JP/andie/Stephen/Kellie/Lynn/Maddie 

Next team can't start until prior team crosses start Matt.

JP/Stephen

1200m Row

30 snatches 

30 c&j 

Andie /JP

1500m row

30 c&j 

Andie/Maddie

15-12-9

Squat Clean thruster 

Box Jump Overs

Andie does 15 thrusters then Maddie then andie does 15 box overs then Maddie etc.

Kellie/Lynn

30 snatches 95#

30 c&j 95#

Lynn/Maddie

1200m row

30 c&j  95#

Maddie rowed 500 then me 400 then Maddie 300 then whatever we could on c&j. 

Felt good moved well with the bar today.

B.  Deadlifts at 80% 5x3

210# done. Went off of 263 deadlift think that's my max.

C.  7 c2b + 10 burpees fast rest 2:00x5

Done. C2b felt great suprised after all the c&j. 

5/2/15 Saturday

1st session: 

A. :15 sprints on bike x 6; rest 2 min between

Done.  

B. Clean + Front SqT + Jerk  – x 5 sets at 70% of your 1RM clean and jerk ; rest 2 min between 

132# x 5 sets

176 c&j

C. continue climbing in clean and jerks singles every :90 til max for the day 

184 clean x 3 missed jerk

D. AFAP

500m Row 

40 pistols

30 cleans (155/108)

20 kb thrusters (70/53)

10/7 muscle ups

Stephen/Kellie/Shan/Lynn/juan/JP

Came in 3rd think.  I did well 5/2 on MU sets of 5 on KB thrusters.  Cleans little slow but overall thought I did well.

2nd session: 

A. 

50 OHS (115/90)

100 double unders

50 Front SqTs (165/115)

100 double unders 

50 back squats (195/145)

100 double unders

*stations set up, athlete rolls bar to next station adds his/hers own weights. Brings jump with them etc

20 min 

Did this with girl from fiternity.  Same weights just did 40/100 unsure time.   I did well. Did more FS and BS and DU but she did more Ohs.

then, 

B. 

6 legless rope climbs 

50 T2B

40 bar facing burpees

30 shoulder to overhead 165/113

300m sandbag run 80/60

Partner with JP.  All felt good.  Sets of 5 on stoh but happy with that high weight for me and tng sets.  Sandbag run did really well.

C. 10 min recovery row + should health and maintenance 

5/1/15 Friday

A. Snatch grip deadlift x 3 + hang snatch x 2 + Overhead squat; build to max for the day 

121

127 failed second hang

B. Back Sqt – 1RM with 3 second pause in hole 

231

242F

C. Strict Press – 3RM for the day 

96x3

100x2

D. 500m Row Intervals x 7; rest 1:45  (-1 second) off prior splits 

 

E. DB SA Rows 8-10 reps x 4 sets each side

F. Assistance WOD 

5 rds – NFT

100m shuttle farmers carry (70/53) KB’s 

20 weighted sit-ups 

30’ HS walk

400m Run @70-80%

Done.