7/31/15 Friday

A. Strict Press – 1RM

104#

B. 2 rds AFAP 

15/12 muscle ups

10 pbar hspu (men to 1 abmat, women to 2 abmats)

25/20 cal bike

13:34.  MU did 4,3,3,2/4,4,4 and hspu did few singles first round then 4,3,3 last.  Felt good just I still rest too long lol.

Rest / recover before C (take time) 

C. Amrap 20

200m ski erg

20 c2b

400m sandbag run 60#

3 rounds but time ran out during the run sometime.  Sandbag was really hard to hold walked some ran slow.

D. Back Squat 5x3 @70% slow down fast up

176# trying to build back up feeling very weak with squats.  Knee still feels it so unfortunately it's prob never going to feel "good".

E.  Strict Press 5x5 @70%

77#

7/29/15 Wednesday

A.  400m run  x8 rest 1 min between

Did 5 runs extra also with Deb from class

B.  Tried to squat felt awful so just stopped.

C.  5k row

22:30 just paced just kept about 2:15

7/28/15 Tuesday

A. Push Jerk – 1RM

165

176 F x2

B. Split Jerk – 1RM

165 felt heavy so didn't try more

C. 15-10-6

Thrusters 165/113

Bar muscle ups 

12:04.  Thrusters heavy for me. Bar MU good just little slow transitions.

D. Ghd back ext 4×10 with weight  hold last rep at top for 10 seconds 

7/15/15 Wednesday

Warm up

80 cal row @8:40 pace

4:50

3 rounds strict Cindy

:12 sec sprint x4 rest :45sec

1000m run

A.  Max thruster 

155# was happy with that for me

B.  Games wod 

3 rounds

100 DU

7 hang clean + jerk 115#

10:03 I think.  Kept forgetting to hang clean the first rep so got 2 no reps.  Was harder than I thought.

Practice the cj after 

C.  50m sprints + 5 bar MU 

Died on the runs but bar MU good.  Really need to control my breathing on the runs causes me anxiety :(

7/13/15 Monday

A.  Front squat triple

193x3.  Still feel like this is pathetic weight but heavier than I've done in a while.

B.  4 rounds

20 cal row

15 wb 20#

10 HPC (113 for 2 and 123 for 2)

18 something I think.  Mentally quit.  Hate these wods.  Didn't even want to finish but did.

C.  Emom x10

10 cal AB

4 strict + 4 kipping hspu 

Got hard in end shoulders fried 

7/12/15 Sunday

A.  Speed snatch ladder

88/93/103/113

115/120/125/130

Was challenging since I usually need to take my time setting up for a snatch but was fast for me.

B.  Back squat 85% speed focus

Worked up to 215# for 3x3 working on speed coming up from bottom

C.  3 rounds

500m row

40 wb

30 DB snatches at 50#

Disaster.  Only did 2 rounds.  I fell apart.  Everything was hard couldn't do it.

7/11/15 Saturday

A.  GG wod 4

10 DL 155#

15 PU

10 DL 165#

15 PU

10 DL 175#

10 c2b

10 DL 185#

10 c2b

10 DL 195#

5 mu

10 DL 205#

Max MU - got 13. Tie breaker 8:22

B.  Barbell bent over rows

C HS free hold practice

D.  Recovery / mobility 

7/9/15 Thursday

Warm up

2k row

500@2:15 

500@1:59

500@2:10

500@1:59

Rest few min

2k row

500@2:20

500@2:00

500@2:10

500@2:00

Didn't hit the low numbers could really row less than 2:05 today

A.  PPx2+PJx2+SJx2 all tng no pause 

138#

B.  Back squat 85% 4x5

215x5x5x5x3 couldn't get 5 on last set.

C.  12 min amrap

50m sled push 90# added 

50m burpee broad jump

200m run carrying 30# slamball

10 hspu 3" deficit 

12:57 finished 3 rounds.

7/8/15 Wednesday

Strength is In the toilet suck so bad

A.  Front squat 3rm @3.1x1

165

173x1

B.  Behind neck split jerk

163

173F

C.  MU practice

1 set of 5 then multiple sets of 3

D.  AB 

10 min legs only

10 min :30 hard :30 easy

10 min leg only

198 cal

7/7/15 Tuesday

A. 5 rep power clean; not tnG

155#

B. Deadlift emom @85 to 90% x10

Worked up to 242 in the emom

C. Sets of 10 c2b

Rest :30 between first 3 sets 

:20 between sets after x 3

3 sets 10 @:30

3 sets 10 @:20

1 set 10 after small rest

70 total all felt good. Good technique today with Brandon.

D. 3 rounds with 3min rest In between

10 cal bike 

10 burpee box jump overs (20)

10 hang power cleans 103

2:25, 2:30, 2:37

Harder than it looked legs dead.

7/6/15 Monday

A. Split Jerk - 3RM * timed

165x2 sucked

B. Push Press - 3RM

143 sucked. 

C. Back SqT - building on last week 

215x3

226x3

236x3 think PR for 3 unsure

D. 

90' hs walk 

10 thrusters (93)

60' front rack walking lunge 

10 thrusters 

30' oh walking lunge 

10 thrusters 

6:38

Rest 5 min

E. 2 mile run @70-80% 

Unsure time back was on fire can't run anymore :(

7/4/15 Saturday

A. GG event 3

Amrap 17

50 cal row

50 wb 14# to 9'

50 stoh

50 bj

286 reps

B.  Heavy 5 deadlift from deficit 

253#

7/2/15 Thursday

Warm up x4

250m row

100m shuttle run

Strict Cindy

A.  2k row holding 2:05 pace.

Epic failure.  Couldn't row today had to stop 3 times.  My grip was completly gone.  Was frustrated.

B.  Snatch

Failed here also.  Couldn't even snatch 121.

Quit... Stormed out of gym was emotional train wreck.  Went to mall to get my phone fixed and after I was calm went back to gym.

C.  5 rounds

Rest 6 min first round

Rest 5 min sec round

Rest 4 min third round

Rest 3 min last round 

30 DU

20 wb 14#

10 bar facing burpees

5 c&j 133# push jerk 

3:10, 2:47, 2:38,  3:05, 3:00

7/1/15 Wednesday

A. 20RM Push Press 

88# pathetic didn't even try more

B. afap rest 3 min x 3 

10 cal bike

200m sandbag run 

10 clean and jerk (93) tng ub is goal here 

No idea times, but very winding 

rest 9 min 

C. 

30 burpee slam ball over shoulder (50)

120' hs walk

30 burpee slam ball over shoulder 

6:24 I think