Friday, 112814

Am. 

A. 5 rep TnG Power snatch 

60-65-70-75

B. 5 rep back SqT - 1 sec pause in hole no bounce 

150kg

C. 3 rds 

500m row 

10 hang power clean (185)

20 box jumps (24)

Time : 11:17

D. OH Walk (clean grip)

30' sections at 135. Working stability and positioning 

Thursday, 112714

A. Emom x 5 

1 power clean + 2 push press 

Up to 95kg

Cont Emom x 5 

1 power clean + 1 push press 

@ 100kg 

B. Deadlift 

Singles at 150-170-190-200-210 

Then drops sets 

150kg x 3 x 4 sets.  Very slow and controlled with tempo eccentric.  

Wed, 112614

Am:

A. OHS work 

Worked at too of 43x1

Up to 115

B. AFAP

150 wall ball

100 Pullups 

50 GHD sit-ups 

25 hspu 

Time: 15:24

Pm: 

A. Front squat. 

Singles at 100-105-110-120

B. Jerk Drives 

180x5x3

Later PM:

2 rds 

15 clean and jerks (80kg) - singles 

15 bar facing burpees 

Complete in like 6:30 maybe ?

Tuesday, 112514

Am; 

A. Every 2 min perform

50 double unders 

1 legless rope climb 

Complete

Pm: early afternoon 

A. Power snatch - Emom x 14 

1 power snatch 

Ranging from 70kg-82kg

B. Every :90 x 12 

Power clean + push Jerk + split jerk 

Ended at 119kg. No misses. 

Most reps done in 100-105 range 

C. 530m row x 4; rest 2 min 

Held around 1:47 pace throughout for these. Ended all around 1:53-1:53.8

Rest hour and half 

@4:30p

4 strict muscle ups

10 alt pistols 

Finished 

Monday 1112414

11a

Emom x 24 min 

1. 15 cal row 

2. 10 cal bike 

3. 7 strict hspu 

4. Rest 

Complete 

B. Reverse hyper 

3x 12-15 @50kg

Complete 

Pm:

A. Back SqT - 3Rm + 2x3@90

-at tempo of 4-5 down 130x3. 140x2 150x1

Then, 160x1 170x1 

172x2. PR double - mentally didn't have thurs. Was pussy. 

173x1.  Failed 2nd 

Rest a bit 

AFAP 

Part B of below 

Time :18:39

Rough one

Sat, 112214

At champlain 

Clean up to 315 no misses 

330 attempt. Missed twice 

Couple comp wods 

+

Accessory work 

Friday, 112114

Champlain 

A. Back squat 

5 rep - heavy 

Climbed to 345 @30X1

B. Climb in singles at about 4 second down 

355-365-375

C. Emom x 20 

Odd: 3 hang power cleans (went 205-255)

Even: 8-10 tempo push-ups 

D. AFAP

1k row 

50 wall ball (30)

30 t2b

Time: unsure. 1:52-1:54 row.  Wall ball wasn't great. UB  T2B 

Thursday, 112014

A. "Grace" with axle 

3:15

UB first set of 14 (I think)

B. Heavy single clean and jerk with axle 

Up to 245 I believe. Grip issue with bar 

C. Reverse hyper work 

Wed, 111914

Am:

A. FS - 1 rm with 1 sec pauE 

Climbed to 153 Pr. 156. Lost balance in foot missed it. But think I had it. 

B. 

Tuesday, 111814

Am:

A. Power Clean + push jerk 

Singles at 90-100-110-112

Fast singles at 100kg

B. Clean pull 

140kg x 3 x 2

160 x 2 x 2

C. 

400m row

12 bear comes 95

400m row

9 bear complex 135

400m row 

6 bear complex 165

Time 15:14

Monday, 111714

A. ECC week 3 

338 score 

Pm:

A. 3 rep backsquat 

170x3 PR

Then 

178x1 PR

182x1 PR!!

Sunday, 111614

Am:

A. Clean Pulls 

Up to 140 x 3 x 3

B. RDL - cG

70x8

75x8

80x8

C. Rack Holds - just Unrack in front rack, 

:15 hold 

150-170-190-200

Pm: 

A. Split jerk 

90x3 x 2

100x1 x 3

110x1

120x1

125x1

130x1

135x (m)

137x (m)

B. Drop to 90 for a triple 

C. Single leg lunge work - firing glute opposite of split jerk 

D: Tri  plate extensions  3x10-12

E. Weighted DB sit-ups 4x15 &50#

Sat, 111514

Pm stuff 

Split Jerk wave 

90 x 3 r x 5 sets 

100 single 

105

110

115

120

125x

90

100

110

120

125

Drop sets 90 for reps 

Jerk Drive 

Up to 160kg x 5 x 3 sets 

Front SqT

120x 3

140x1

145 x 5 Emom 

4-5 sets. Plate Tri exit 

Up to 20kg x 10-12 reps

Friday, 111414

AMRAP 20 cp tester 

4+4.  PR

Thursday , 111314

Clean and jerk 

100-105-110-115-120

Clean 

120-130-140-147 pR

Missed 147x2. Nailed on 3rd

We'd, 111214

Am:

A. 1k row x 5; rest 3 min

B. Bb bent over row 

5x 10 @155

C. Cool down 

Pm:

A. 1rm with no bounce - front squat 

110-120-130-140-145-150

Tuesday, 111114

A. Spllit Jerk work 

Shoulders fried. Kept about speed 

95 for triples for 3-4 sets 

B. Power clean 

100-110-120-130 

Few failed attprs at 140. Didn't have it today. My max PC is 143

Rest 10 or so min 

C. AMRAP 8 - @90% PC

Used 120kg.  Completed 26 reps. 4 failed attempts. 

D. 

Catch up, Back on track

Been slacking on the blog posts and organization of my own training, that's for sure.  

Back on track as well as Vimeo uploads daily

Wed, 110514

Am: 

A. Complex 

SqT clean + thruster + split jerk + split jerk 

90-95-100-105

107 miss 2nd jerk 

108 miss 2nd jerk 

110 miss 2nd jerk

B.

Tuesday, 110414

1st

Snatch Defecit pull 3x3 @100kg. 1x3 @105

+

Emom 20

200m run 

Even: 2 legles rope climb 

*made 14 min. Pinched nerve in neck

Row 1k @2:00

2nd

Emom x 20

W 10# vest

Odd: 10 cal AB

Wvem: 1 legless rope climb 

Monday , 110314

Am:

500m row 

1:47-1:45-1:43-1:39

Corrective movement 

Pm:

3RM back squat 

Hot 167kg x 2. Failed third rep

Comp Wod