Sat, 032914

Am; 

A. Power clean - 5 rep not TnG 

60-70-80-90

*taking easy on back 

B.

2k Row @2:00 pace

50 t2b

100 DU

2 Mile on assault bike 

Time: 21:13

Pm:

A. Push Press

60x5 70x5 80x5 

90x2 100x2 110x1 

B. 3 rds 

500m row

50 DU 

15 pullups 

Time : 9:00

Friday, 032814

Am: 14.5

15 min 

Leg was going numb at times. Sharp pain when landing on jumps.  Was bad. Also shoulder fatigued badly for sure. 

:-(

Rest 10-1

B. 500m row @1:45-1:47 x 4 rds. Rest 4 min or so between 

Thursday, 032714

Andie celebrating on the way up; on his new 415# back squat PR

Today is a Rest / Recovery day.  

Proper nutrition is key ; while making sure the body is recovering. Tomorrow, we attack 14.5!

Wed, 032614

Am:

500m Row x 5 ; rest 4 min @80%

1:47-1:47-1:46-1:46-1:47

Pm:

A. Clean & jerk 

70-80-90-100-110-115-120-125-130(miss)

*jerks terrible today. Heavy off floor and no legs. Maybe just being mental pussy with back.  Idk. Shoulder hasn't been feeling good since the muscle ups Friday and Monday for 14.4.  Overhead feels unstable. 

B. Snatch - TnG Double.  

60-65-70-75-80 - stopped there. Shoulder killing.  :-(

C. 

Tuesday, 032514

A. 

2 rds

15 thrusters (75)

8 bar lateral burpees 

Rest 9 minutes 

Every 3 min perform above 

Made through first three minutes and almost second. Was dying, lol 

Rest a bit 

B. Emom x 12 

1st: 10-12 thrusters @95

2nd: 10 burpees 

*did for volume to replace A that screwed up and was dying 

*update to back 

Saw PT / specialist. Disk is issue but more so they said my body and scar tissue. Spine is rotated; which they kW r saying is old. From crash years ago where broke pelvic bone. Believe was bigger problem back then and wasn't addressed. 

So, going to be working with last on this twice week and leading to regionals. Try and get healthy. 

Monday 032414

A. 14.4 redo.   Score: 213  

Muscle ups went. 3/3/3/3/3/3/2. 

Felt lot worse today on wod. Better on muscle ups. Second row I had nothing. 

Rest a bit 

Thruster from rack 

135x5. 155x5. 175x5. 195x5. 205x5. 225x3

Sat, 032214

A. SqT Clean + FS + Jerk - built up to 100kg. Nanos. Just technique. Back us bad and trying not to overdue while still not loosing a ton

B. 

30-20-10 

Cal AB

No push Burpee box jump (24)

Time :13:41

Friday

14.4

201 reps 

Wed, 031914

Back update: not better. Worries. Going to see someone in next day or two. Tried massage. Tried all I can do. Getting worse. 

Am: 

A. Emom x 10

1: :30 of wall ball

2: 3 clean and jerks (155-165-175-185-195)

Completed 

Did singles cause back. 

Tuesday, 031814

A. Clean Work. Up to 100kg. 

Back is not good. Trying to train and save if 

B. AMRAP 10 

5 bs @225

7 Burpee box jump 

9 c2b

Completed 6 rounds.  

Back was hurting so slowed down quite a bit as went on. On the squats. All back. 

Monday , 031714

Re do 14.3

Sun, 031614

Prep'd for tomorrow. 

Trying to heal back. Still pretty bad. 

Sat, 031514

A. Strict press 

50x5, 60x5, 65x3, 70x3, 75x3

B. 5 rds of "Cindy"

C. 2k row cool down 

Friday

14.3

Wed, 031214

A. Snatch work 

*technique day as shoulder not great. 

50-60kg for many doubles and triples.  

65x1 , 70x1, 75x1, 80x1 x 2 sets 

Bar is to low coming off. Need to get better into hip crease. Losing power. 

 

Drop set to 60kg for some reps 

B. Deadlift - fast jumps 

100x3 140x3 180kgx3 - stayed 180x3 for 3 sets - Emom time frame 

C. 

+

1 minute row @ 85%

rest 45 sec.

x6

Completed 

Tuesday, 031114

A. 

20 UB Power Clean (135)

300m Row

Rest 12 x 3 

Times: 1:43 / 1:54

*grip tough on second. 

Rest 15 

Emom x 18 

1. 15 wall balls 

2. 10 Burpee touches 

3. 5 muscle ups 

Completed 

Monday, 031014

A. 14.2

181 reps re do.  

:-( 

^killed me overall. Guess is what it is. Move on. Focus on team. 

Rest 30 

B. back Squat 

100-110-120 x 5 reps each 

140 x 3

150 x 2 

160x1

170x1.  Stopping there as was close and long sticking point.  

C. 

Emom x 6 

1st min 10 burpees + 10 c2b

Then 5 following minutes, 10 burpees + 5C2b

Sat, 030814

A. SqT Clean 

100-105-110 for triples. Not TnG

120-130 for singles 

B. AMRAP 10 @80

5 Burpee touches 

10 box jump (24)

15 abmat sit-ups 

Completed 

C. 10-15 on AB. Flush legs. Just legs, easy. 

Friday, 030714

14.2 

Shy of finishing first round of 16. Count got messed up and this mentally fucked me.  All OHS unbroken all rounds til the 16. Which happy. Position was ok but very taxing on grip. 

Need to find way to finish the 16's. Unsure quite how. Back on bar quicker. Smarter break ups for pullups maybe. Did 2 sets of pu for all sets all rounds. 

Rest :45 min 

B. Back squat 

Sets of 5 a 100-110-120-130

140x4. Failed 5th 

150 x 2. Failed 3rd 

C. AMRAP 8

7 s to oh (135)

15 GHD 

14 back rack walking lunge 

Completed 

Wed, 030514

Am:

500m row x 5 ; rest 4 min 

1:37-1:38-1:37-1:39-1:40

Supposed to keep 1:38.5 pace. Fell off. Legs dead. 

Pm: 

30 min AB

:30 hard 

:30 coast 

Tuesday, 030414

Noon: 

A. Snatch Pull x 3 

80-90-100-105-110 for 3 sets of 3 

Focused on position and leg drive. Feeling bit better. 

** right bicep still issue. Unsure what caused this. Painful in warmup and just strict pullups. Crook of elbow near forearm. Maybe just tight forearms?  Idk

B. 25 SqT clean thrusters @185 - NFT. Just getting some volume in. Think was like 9 minutes. Just singles. 

C. 5 min on clock 

5 pulls below 1:30 on rower 

3 DL @315

6 or 7 rds. + the 5 pulls on rower

Pm:

1 rd sprint 

25 WB

20 pullups 

15 thrusters (95)

10 burpees

Time: 2:30

Monday , 030314

Useless day

Lot of athletes doing opens wod. 

We opened second unit finally and expanded so been swamped.  

Also did 14.1 at like 8:30p last night. So, was sore today and tried to recover a bit. 

1-2k row; warmup. Recovery. 

Did front squats 

4 sets of 4 at 110kg

Getting legs going.  

Back at it tomorrow. 

Sunday

Pm

Performed opens wod again

354

Stick to gameplay. Barely any improvement. Sucks, but oh well. Lessons learned 

Friday, 022814

11:30a

500m row x 4 rest 4 min

2:00-1:55-1:50-1:45

Some just dynamic movement throughout day 

6:30p

14.1 

Score: 348

After watching video. It's all position for me.  I was tired winded. Did 4 rds unbroken on snatch. Going to go for 5 on Monday and just better positions. I was round whole time. Ugly movement. Really really want 8 rds.  

Neck still tweaked so can't extend upper back. Hoping by Monday it loosens up a bit to help me