Wed, 02272013

Rest Day

12p
But did a little.

Back Squat - work to heavy single at 20X1
185x5 225x5 275x3 315x2 335x1 345x1 355x1 360xF
^ after yesterday's volume. I'm happy with this.

AD - Recovery
50 Cal - light

5 rds OF "Cindy"
Paced
- strict Pull-ups

8p
JERK Practice

185x2 225x2 255x1 275x1 285-295. Kept missing. Went to 300. Missed 5-6 x. Had it. Close, just not strong enough right now. Soon!
Pic below is where I had 300#. Needed head through more and stronger.

Tuesday, 02262013

1:30p
Power Cleans 5x5 - TnG
205-215-225-235-245. No misses today. Through landed wide on some. Not happy with that.

Front Squats 3x7
185-225-245

4:30p

WOD :
800m Run
40 HSPU
50 Box Jump Overs (24)
60 Back Rack Lunges (95)
70 Wall Balls (20)
800m Run

Time: 21:07

Rest 10

EMOM x 12
Odd: max Muscle ups
Even: Burpee touches

Score: first mu got 10. Just came up. For some 7's. then 5's. ended with 2 4's. was happy with these.

Monday, 02252013

4:30p

OHS
165-185-205-215-225-235(f)
^ jerk was easy. Couldn't maintain anything overhead. Shoulder was throbbing. Depressing :-(

7:30p
Back Squat - Singles
185x5 225x3 275x3 315x3 325x2 335x1 355x1 360x1 370x(F)
^ would have been a PR at 370

5k Row - Sustainability
^ maintained 1:50's. Recovery Row

Saturday, 02232012

In - House Team Competition

A. Thruster - 1RM from floor
135-155-185-205-225-245-255(f)
^ tried to 225# twice, couldn't do it.

B. standing Long jump
109" on my one jump.
Jumped after and for 113" which was happy.

C. Row 5k
My leg was 250m whole time through. Kept in 1:20's til about 50m left. Happy with this. Holy legs!

D. Long Chipper. - tough one!

E. final WOD - fun time!

Friday, 02222013

11a @ CFNH with Dan

Front Squat - work up to heavy Single
Back Squat - few doubles

FS- 225x3 255x2 275x1 295x1 305x1
Back Squat - 275x3 320x2

AMRAP 5
Ladder - Power Cleans
135x15
185x15
235x15 etc. climb as high as you can.

Score - got 5 reps into 235#

4:30pm
Re-did the WOD
AMRAP 5 Ladder
This time I got 6 reps into 235#

Thursday, 022102013

Strict Press
95-125-135-155-175-185(PR)-187(f)

WOD: Ladder
10,9,8......1 of Push Jerk (185)
2,4,6......20 T2B

Time : 13:55
Happy with this

DB Snatch 5x2 with 100# DB
TnG Reps. 2 each arm then switch

2 hr rest
Spot Kids at gymnastics for 2 hrs

Wed, 02202013

Rest Day

Other than 185x10 HPC , dead cold just as a F U to Cannone.

:-)

Tuesday, 02192013

1:30p

MAP Training

AMRAP 12
Row 300m
15 GHD Sit-ups
20 OH Walking Lunges (45)
Score: 4 + 50m Row

Rest 6

AMRAP 12
10 Pull-ups
15 Box Jumps (24) - step down
30' HS Walk
Score: 7 + 14

Monday, 02182013

11a

AMRAP 5
Snatch ladder
95x15
135x15
165x15 etc

Only got through the 135# then 1 165# Wasn't warmed up well. Was tough.
Did 165# for 3 singles following

Back Squat 2-2-2-2-2 across @20X1
Got 325# across
*. Wasn't bad. Could have gone higher.

6:30p

Deficit clean Pulls 3x7
225-255-275

:20 On :10 Off x 21 rds - burpee touches.
*unsure score but felt good today! Pumped about this.

Sat, Comp at Route 1

WOD 1: 3 min of Thrusters (135)
Got 32. Disappointed in this games it and didn't work 40+ is doable.

WOD 2 :21-15-9
We got 5:11 Alternating. Was good

Floater: Max Bench at 185#. Got 19 reps and after the Thrusters so was happy with this.

WOD 3: AMRAP 12
10 Power Snatch
30 DU

Final WOD : AMRAP 7
50 Russian KB (70)
40 box jump up and over (24)
30 c2b
20 t2b
10 HSPU
Score: 1 + 16

Friday , 02152013

GameDay

Power Clean
- work up to some reasonable singles b
Worked up to 245#

1 Power Clean
2 FS
3 HSPU
4 C2B
5 KB
6 Box Jumps
7 T2B
8 Walking Lunge
9 AD Cal
20 DU

Thursday, 02142013

Max box Jump
Climbed up to 58.5"
Got on 60 fell back few times. Same thing at 59.5". Bastard.

Weighted Pull-up
2-2-2-2 @88#

AMRAP 15:
Treat like MAP Training
9 DL (135)
20 Cal AD
5 HSPU
Score: 6+15

Tuesday, 02122013

11a.
AMRAP 10
30 DU
15 PS (75)
Score :

^shoulders died. Was winded but mostly shoulders which was surprising.

Rest 5

Wall Balls - did 75 in few sets. Shoulders were fried.


5p
Back Squat 5x4 - across
315#

Monday, 02112013

Noon:

Snatch - Single
*went with all power , hell more of muscle snatches. Shoulder is dog shit at this point. Unsure which route to go. Can't slow down now, not at least til after opens. More fish oil, more warming up prior.

Power Snatch - Singles
95-125-135-145-155-165-170

Front Squat - work to heavy Single
135x5 185x3 225x3 245x1 255x1 265x1 275x1 285x1 295x1 305x(f).
^ again failing at 305. Granted , took my time getting up their with plenty of volume on singles.

Push Press Cluster 5.5.5 x 3
155-160-165.
* these were tough. Last set of 5 is rough on grip and even breathing; maintaining stable midline.
Video of Cluster  HERE

4:30p
50-40-30-20-10 AD Calories
30-25-20-15-10 Box Jump (24)
Time : 15:08
*holy legs. Wanted to quit on first 50 AD lol. Slow time. But happy for me being leg threshold is so bad. One day, going to improve this.

Sat, 02092013

Holy sore!!! Chief and Clean Complex yesterday messed me up. Legs are tender. Shoulders / chest very sore. The one shoulder is acting up bad once again. Super painful in movement.

Front Squat @20X1
Shooting for Heavy Single
135/155 for reps
185x3.
205-215-225-245-275-295-305(f)
Stopping at the one fail. All felt heavy today.

Front Squat Cluster 1.1.1 x 1 @275# @20X1

Front Squat @75% of todays Max
3x5

Then,
Team WOD. Team of 2. 1 barbell for those movements. Must change out weights. One running clock
7 min - max squat clean Thruster (must catch at bottom, no riding down, once caught feet cannot movement throughout thruster).
6 min - double Deadlift @20X1
5 min - max Height box Jump
4 min - muscle ups
3 min - Burpee touches
2 min - t2b

Scores : 225 sqT (missed 235, bad catch), 405 x2 on DL, 56" Box Jump, 25 Muscle Ups, Then unsure #'s on rest.

Rest 3 Min

AMRAP 5
Airdyne Calories - we got 124
^ brutal


Rest 5 hrs or so

12.1
AMRAP 7 Burpees
Score : 108 Was jumping on 109, beeped right before touched.
^ happy with this. After the Chief yesterday and all that this am. I'm happy. Really want above 115 come opens if we are this. With added weight and injury bs, I will be happy with that improvement.

Friday, 02082013

Clean Complex :
Hang Power Clean / Power Clean - TnG
185 - 215 - 225 - 245 - 255
^ went to heavy set, not a Max. Had more left on me but stopped there. (with the chief coming up next)

WoD: "The Chief"
5 - 3 min AMRAPS
Resting 1 min between
3 Power Cleans (135)
6 Push-ups
9 Squats

Score: 24 rds + 1

**Holy quads. Legs were on fire. Happy with score as was higher than last time. But, paced too much in beginning. Should be high 20's for rds I believe. Next time.

Wed, 02062013

Shoulder sucks this week. Still trying to work on it but prob not as much as I should. Going into Sat, hoping for best. Along with following sat at Route 1. Hope to figure something out for Opens to stay fresh.

:Noon

Triple Under Practice

Clean & Jerk to 85% - prep for Sat
165-185-205-215-225-235

WOD at night :
Triple Under Practice

Then, 4 rds
135# Thrusters 6-8 reps
3-5 Ring Muscle Ups
^ rested between rounds

Then,
BJ
GHD
t2B

^ NFT.

All prep for Sat. Off tomorrow. "GameDay WOD" on Friday

Tuesday

Triple Under Practice

WOD. @75-80%
2 rds
Row 400m
10 c2B
20 DL (135)
40 DU

^ resting 3 min between

Then 2 rds
10 HPC (135)
10 Jumping lunges
10 GHD

Monday, 2042013

Back Squat
Warm up
225x6. 265x6. 305x6

Clean and Jerk
165-185-215-225-245-255-265-277(f)x2. Failed on clean. Small jumps good for volume, but not the end singles.

WOD: AMRAP 15
5 Burpees
10 Thrusters (115)
15 Box Jumps (24)
Score: 6+8

Holy quads!

Sunday 02032013

Rest Day

Little work

:30 on :30 off - alternating stations - 12 rds

Airdyne
Burpee Touches - (to highbar)

Saturday, 02022013

Team WOD at CFNH w/ Lynn

3x Down and Back Slam ball throws
50 HSPU
50 Strict Pull-ups
50 Goblet Squats (70/53)
50 Ring Push Ups
100 Walking Lunges (barbell)
200 Double Unders

Time 16:40

Rest 10

Cleans
Singles
135-155-185-205-215-225-245-255
^ stopped there

Friday , 02012013

Clean & Jerk at 12:30p
Singles
135-155-85-205-215-225-235-245-255-265(f). Was missing clean. Fixed issues after, realized hips were too high from start causing me to catch out front. Good fix after.

WOD: 5 rds - rest 1 min between rds
:30 seconds
3 Muscle Ups
Max Thrusters (165)
Score is Thrusters per rd.
got = 4,4,3,3,2
^thrusters aren't feeling great. Position is off and wrist was killing me for some reason

Rest few minutes

Thrusters @185
3-3-5
^ was gonna do 3 across. Went to 5 on last.

Strict Muscle Ups
W/ 15# plate between legs
3x2

EMOM x 8
Odd: Airdyne Calories
Even: Strict Muscle Ups no weight.
Scores: 21/4, 21/3, 19/3, 21/3
^#satanstricycle is the worst thing in world for me. But it's going to take me to another level, I know it

PM Session with Danielle:
Team of 2,
Row 1500m
100 GHD
50 FS (155)
100 Pull-ups

For competition