6/30/15 Tuesday

am

A. Power Clean Cluster 1.1.1 x4 @ 123-143 range...; height at or slightly above knee

133 x4 sets

145 x4 sets

150 x1 set

B. Push Press + Push Jerk + Split Jerk x 2; building to max from rack 

143

155F push press 

C. 2k Row @ 2:08 pace

Done.  2:07.7 pace.

pm

A. Deadlift - climb to heavy single in every :90 format + 1x3@ 95k deficit 

268PR by 5#

B.  afap 

50 GHD's 

40 alt DB Snatch (40#)

30 cal Row 

20 Cal Bike

10 muscle ups 

Did with Brandon we didn't use clock.  Everything was pretty fast except bike.  MU 5+5.

D. MU technique work sets of 3

Done.  Were really good tonight.

6/29/15 Monday

A. Back SqT -  3x3@95kg (209lbs), 1x3 @98kg, 1x3 @88kg (194lbs)

Done 

B. Front SqT - 5-5-5 across; once up to heavy weight relative to the day  

165x3x5.  Tried 187 but dropped didn't think I could do across.

C1. Legless V up rope climb x 5- rest none

C2. pbar L-sit hold, max hold x 5; rest 2 min 

Done

D.  5 rounds

100' sled add 90#

15 Ohs @65#

7:24 unbroken 

 

6/28/15 Sunday

A.  C&j heavy

176 clean failed the jerk

B

1k row 

10 rope climbs 

10 clean and jerks 133#

20 cal bike 

20 pbar hspu (used 2 abmats)

200 double unders 

30 burpee box jump over 24"

60' oh KB walking lunge 53#

90 wall balls

40:00 something wow long workout.  

6/27/15 Saturday

A. GG event 2 Wod

6 min max snatch 

8 min amrap GG Rds of du c2b du t2b

6 min max snatch 

315 reps

145/140 snatch 

6/25/15 Thursday

Warm up

500m row

3 Rds strict Cindy 

:20 Hs hold x 3

Then

2 Rds 

1k row at 90%

120' hs walk in 30' increments 

20 alt pistols

Done.  HS walks not smooth today hmm.

A. Snatch Deficit High Pull ; build to 3RM nearly where, stop prior to losing positions and back

145x3

B. EMOM x 20 

Odd:  Hang power clean @133 3-5 reps of SOLID , efficient movement

Even: 2 muscle ups practice kipping dip + 2 ring dips when up there

Done.  HPC great today solid movements :) 5 every time.

C. 

30 min row @ 2:12 pace

30 min bike @220 watts 

Did 10 in row (2200m) and 15 on bike (132cal) mostly cause of time but I don't think I had an hour of this hands pretty sore and legs tired.

6/24/15 Wednesday

A. Snatch Balance +  OHS; build to max

155

165 failed

B. Overhead SqT - build to 5RM for the day 

145

155x3

Wasn't good today not stable 

C. 5 rds 

1 legless rope climb

10 Power snatch’s (63)

10 thrusters (63)

20 double unders 

rest 1:30 between rounds 

Did only 2 rounds then rode bike for 30min just mentally not in it today.  Stretched for a bit shoulder started bugging me again.

6/22/15 Tuesday

am : 1st 

Warm up

100m row

5 burpee over rower

200m

10

300m

15

400m

20

500m

Done

A. Snatch 3 positional Pull ; build to heavy in this complex in about 12 minutes, should at least to 100% of snatch weight. Drilling positions, leg drive and proper pull 

147#

B. amrap 10 

3 strict pullups 

5 wall balls 20#

14 rounds

pm:

A. Deadlift - Deficit 2’ climb to heavy triple, + 2x3@90% of A but from floor

245

253 couldn't pull was peeing so much so stopped.

B. 30 burpee muscle ups 

rest

7:31 PR

C. 10 rds wearing 20# vest

50’ Sled push high

50’ sled push low handles 

200m run 

16:58.  Wow.  Did well I thought.

6/21/15 Monday

PM AT CFF

A. 4 rds 

3 Power clean + jerk 143#

6 box jumps (30)

12 KB Front Rack Lunges (alt) so 6 each legs (53’s)

24 HSPU (opens standards)

24:23

B.  10 min recovery row

Done

C. with small plate reverse flies and crossover symmetry type 

Done.

6/19/15 Saturday

GG Qualifier 15.1

A.  Amrap 10

5 hang sqt cleans 105

7 bar lateral burpees

120 reps 

B.  4 rounds

150m sled push 90# added to sled

5 MU

10 stoh 95#

10:23

6/18/15 Thursday

With Tori today :)

A. Afap

1k row

75 pullups

30 burpee bj overs 20"

10 MU

25 cal AB

16:23.  Didn't have much time today so this was all for today.  

6/17/15 Wednesday

Am:

Warmup

2k row 

100 cal bike 

10 rds of "Cindy"

All at 70% with spirts of higher intensity 

Done.  My arms are tired 😡

A.  Clean + Front Squat + Jerk

Failed 155 had nothing my arms were super achy.  Stopped for the rest of day.

Pm:

A.  C&j 

165

176 Failed clean.  Had a little more than this morning but not much.  Arms super achy again.

B.  3 rounds rest 1:30 between

20 t2b

400m run

60 DU

T2b and DU all unbroken. Not a sprint on the run but good fast pace.

6/16/15 Tuesday

Warm up

3 rounds

400m row

15 ghd sit-up

2 legless rope climbs up and down

10 cal AB 

Done 

A.  BTN Snatch PP + 3 OHS build 

133 PP

143 little bit of a PJ I think

B.  Seated DB Press 8RM + Heavy Sets

20,25,30 x8

40x4,x3,x3. I start to loose my back when heavy.

C.  Repeat x4 rest 6 min between

:45 cal row

:45 KB 44#

:45 DU

:45 AB 

11,19,64,10

12,20,65,10

12,20,66,10

12,20,66,10

2nd

A.  Deadlift 5RM

264x5 PR.... PR for 1RM by 1# also

B.  9-15-21

Deadlift 155#

Strict ring dips

5:46.  Back was tired.  Singled about 4 deadlifts in end.

C.  20 rope climbs for time

9:07.  Felt good today.

D.  :30 hard :30 easy x10 Row

Done.  2125m.  Hard was about 2:03 didn't have much in my arms after ropes.

6/15/15 monday

Warmup 

4 rds

500m row 

15 cal bike

2 leg less rope climbs 

:30 hs hold

Done

A. 25-20-15-10-5

KB sqt cleans (35)

Burpee box jump over

17:33.  Not fun.  Sets of 5 ok KB cleans whole way through.  Back was on fire.

Rest 

B. Emom x 20

Odd: power clean tng 3-5 reps at 133

Even: strict hspu at 3"

Done.  5 PC and 3 hspu each time.  Pretty happy with that.

Rest 

C. Front SqT 7x3 @80-85%

Had to rush this cause of time.  Did only 5 sets at 75%, 165# Still felt very heavy.

6/12/15 Saturday

Warmup 

2 rds

1k row 

2 rounds of strict Cindy 

3 leg less role climbs 

Done.

Then, 

:15 second nike sprints x 6 ; rest 1:30-2

Oops forgot this

A. Snatch & clean and jerk ; heavy - but movement as #1 focus 

Snatch 143# on comp plates

Cj 176#

B. Afap 6min time cap 

Run 100 meters

5 burpee muscle-ups

5 snatches (123)

4 snatches.  Missed first 3 snatches.  Would have been 13 at games ...:(. Missing the snatches killed me cause I had to rest and wait.

Rest 

C. 

50 box jumps ( 20 in.)

25 toes-to-bars

50 wall-ball shots (14 lb.)

25 ring dips

50 wall-ball shots (14 lb.)

25 toes-to-bars

50 box jumps (20 in.)

15:05.  Would have been 4th at games.  Did well on all but wb had to rest longer like usual just can't get big sets of these.

6/11/15 Thursday

AM

Warmup wod

A. 3 rds NFT

750m row 

2 legless rope climbs (up and down)

15 ghd sit-ups 

2-3 muscle ups - catch, kip dip, smooth lockout 

30' waiters carry

Done.

B.  Heavy 5rm Ohs

143x5

155x3 wrist couldn't hold bar 

C. 3 Pos Snatch Pulls at max snatch

143# wow heavy lol

PM

A.  3 rounds

10 PC @133#

50' sled push 140# added to sled 

50' burpee broad jump

10:00

B.  30 rounds (keep moving) w/ 5# vest

1 MU

2 strict hspu

4 cal AB

31:05. Slow transition from bike to MU but vest makes me feel constructed so have to control breathing yuck.

Pm

6/10/15 Wednesday

A. 5 rounds

10 slamball sqt throws over stall mat

100m sandbag shuttle run #60

20 oh lunges 65#

15 cal row

20:00

B.  Power Clean 1rm

165 think PR

C.  PC emom x2x10 @ 116#

Done 

6/9/15 Tuesday

A.  Deadlift 5rm

258x5 PR prior was 242

B.  5 rounds with 10# added to vest

15 cal AB

400m run

15 box jumps step down 

25:08.  Awful struggled to breath.  More like panic attack breathing like wall balls do to me just had hard time getting air in.

C.  Core work

I may have abs but they are weak as shit lol

6/8/15 Monday

Legs only resting shoulder

A.  Back squat 5rm

220x5

227x3

Last week was 209x5

B.  800m x4 with 1:30 rest in between 

C.  30/20/10 of ghd sit-ups and pistols

6:05.  I'm very slow at pistols:(

6/7/15 Sunday

A. Push Press cluster 2.2.2 ; build to max. Rest :15 between clusters 

140

B. Front SqT - every :90 , complete 4 reps at 70% of your 1rm x 7 sets (goal)

155x4x7

C. Emom x 20

Odd: 10 wall balls (20)

Even: 5 c2b + 8 t2b - try to make seamless

Stopped at 8min.  Just couldn't get c2b and was not going well not really used to my rig and was slippery just felt bad. And Chloe wasn't cooperating so mentally couldn't focus.

6/6/15 Saturday

Warm up

1k row

3 rounds strict Cindy

15 MU

A.  1rm snatch

138 not pretty at all but got it with comp plates.

B.  1rm c&j 

176

183 clean 

187 caught but lost out front.

C.  2rm front squat

176x2

187x1

D.  Emom x14

5 HPC 133#

3 strict deficit hspu (2 45# plates to abmat)

Done.  HPC were good today best ever at this weight I think used comp plates.

E.  Amrap 10

50' sled push 140# added to sled

200m run carrying 50# slam all

50' HS walk

3+sled + HS walk.  Holy hard lol.  Fell hard on my first Hswalk lol shoulders!!!!

6/4/15 Thursday

A.  Warmup

1k row 

50 cal bike 

25 strict pull-ups 

50 box jumps (step down) (20)

100 double unders

B.  Emom x 10 x 2-3 reps @65% of power snatch

100#

C.  21-15-9

Snatches 65#

Pullups

Bar lateral burpees 

8:35.  Snatches 21, 9/6, 7/2.  Pullups unbroken. Snatches were hard shoulders burning.

6/3/15 Wednesday

warmup weakness wod :

1k light row Into:

5 rds 

4 bar muscle ups 

15 cal bike @ high 200's for watts

1 legless rope climb (up and down)

15 GHD back extensions 

10 alt leg pistols 

Bar MU all unbroken and perfect no more funny arm.

A. Hang clean x 2 + jerk; build

155

B. Front SqT 3RM w / 3 second pause 

178

C. 500m row x 6 rest 3 min @ 1:58 pace

6/2/15 Tuesday

Warm up 

1k row

3 rds of Cindy slow strict. 

Then

5 rds

4 strict deficit hspu

1 legless rope climb (up and down)

:15-:20 l sit hold

15 ghd back ext

1st

A. Hang Snatch (above Knee) - climb to heavy triple for the day. NO FORCING + 2x3@70%

121x3

88x2x3

B. EMOM x 5 x 10  c2B - smooth here is target 

Done felt good.

C. Deadlift - 5RM + 1x5@90 * climb smart, not TON of volume today 

242x5 think PR or close.

D. 

50-40-30-20-10 of wall balls 

50-40-30-20-10 of double unders 

10-10-10-10-10 of Hang Power Cleans (115)

19:45ish.  Hard for me.  Breathing and very humid in gym so bar was slipping out of my hands but still overall was hard. 2 weakness movements so tough wod.

2nd: 

A. 5 rds 

30' Sled Pull (heavy) 100kilos (220#)

30' Plate push 15# comp plate

9:15.  Holy wow.  Plate push super hard feet kept slipping was hard to get low enough to push.  Sled pull was heavy but easier than plate push.

B. Split Jerk; technique work at 70%

133# technique work.  

C.  Tgu 

Used 26# did 6 each side.  Even light right should struggled to stabilize.

6/1/15 Monday

Games Training Day 1

*shoulder was bugging me hurt to hold bar overhead today didn't force it. Everything felt hard and heavy.

A. Back SqT - climb to heavy 5 rep for the day . Max is not the point here, just get some weight on that back. + 2x5@90% 

209x5

188x2x5

Wow felt like the heaviest squats of my life today!

B. Snatch Balance - climbing to heavy singles 

133

143F out front 

C. OHS ; tempo - just positional @42X1, climbing to heavy triple 

121x3 didn't try more cause shoulder 

D. emom x 20 

odd: 10 cal Bike 

even: 3-5 muscle ups ; working proper transitions, don’t “force” anything 

Cut calories to 8, 10 was too much.  MU did 3 sets 5 then 4 and 3's working on kipping the dip.

2nd:  @HOME 

A. Strict Press: 5RM + 2X5@90%

85#x5

75x2x5

B. Bent Over Barbell Rows - climb to heavy 5 rep 

110x5

C. 5 x (x) strict T2B

5x7

D. Stretch