Tuesday, 121614

A. Snatch Grip Deadlift - deficit 

90x5 , 100x5, 110x3 

B. Snatch High Hang Pull 

110x5 x 2 sets. 

115x5 x 2 sets 

C. 

500m Row @95% or so

Rest 2 min 

40 c2b

Rest 1 min 

30 heavy wall balls

Rest :30

20 Burpee box jump overs (24)

10 muscle ups

Time 10:45

500m row 1:31

C2b - 36 in 1 set ; barely feel arms after that lol. 

Wall balls 10/10/10

Burpee box jump overs were slow. 

Muscle ups 5/5.  Grip smoked. 

Rest 5-10 min 

EMOM x 10 

Odd: 10 heavy wall balls 

Even:    :30 of Burpee box jump overs (avg 6-8)

PM:

Monday, 121514

Am:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete

Climbed to 140 here. No legs after week off and back not good. 

B. 10 min on bike 

:30 on @370 ish 

:30 of Burpees 

Pm

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205)

3 min of SqT Cleans 

Reps 

29/13

17/14

16/13

^ closes forgot exact #'s

Wed, 121014

Am: 

A. 

amrap 8@80%

5 Power Snatch (115/83)

6 bar facing burpees 

7 Front SqTs

Score: 5+13

rest 4 min 

amrap 6@90% 

4 Thrusters (135)

6 C2B pullups 

8 box jumps (24/20)

Score 5+2

rest 3 min 

amrap 4 @100%

6 kb SqT cleans (53/35)

20 double Unders 

Score 5+1

Pm: 

Tuesday, 120914

Am: 

A. Technique work barbell pulls and power cleans with pauses. Up to 100kg

B. 70kg for 20 tng push press. - easy 

C. 4x3 tng push press 

90-95-100-105x2

D. Weighted pull up 

Every :90 = set  x 10 

2 @15

2@20 x 5

2@25 x 5

2@30 x 5

2@35 x 3

  + 1 instant drop set of 5 Bodyweight reps 

E. 10 rds 

2 min hard rower

1 min on bike 

- rest :15 between for transition

Row was 1:51-1:55

Bike avg 286-302 watts 

Pm: 

A. 2 second pause off ground, 2 second above knee - power clean 

135-185-225-275 x 2 

A2. Seated box jump + Burpee broad high jump x 2 

B. AFAP 

250m row 

12 cal bike 

Rest 3 min x 3

1:18-1:28-1:27

* this was horrible.  Oh my legs!

Goals for others would be. 1@ sub 1:2". 2@ sub 1:25. 3@ sub 1:30

Monday, 120814

1pm

A. 1 barbell; athlete loads his/hers own weights 

20 OHS 135

10 burpee Muscle Ups

20 Hang Power Cleans (185)

10 Burpee Muscle Ups 

20 Clean & Jerks (225)

Time : 19:30

Evening: 

A. Back squat EMOM x 8

1 @335

1 @345

6 @365

^ bumpers - did with class 

B. 5k row - 2:15-2:20 pace 

Sunday, 120714

Am @ CFW

A. Power Clean + Push Press 

135-155-185-205-225-245 - no misses. Stopped there. 

B. 

20 clean and jerks (185)

30 Burpee muscle ups 

20 clean and jerks (185)

* power clean + push jerks 

Time : 18:17

Friday, 120514

On @ CFCV

4 rds 

60 DU

30 WB

15 Power Snatch (95)

Time: 16 something 

Back was smoked. Not good gage. Breathing Wod for sure. 

Re test 

Wed, 120314

Am: 

A. 

AMRAP 10 

8 OHS (105)

12 t2R

30 DU

Rest 4 min 

AMRAP 10 

10 goblet (53)

10 c2b

10 alt kb snatch 

Rest 4

10 min on bike witha 60-70% recovery 

Scores: 7+9 / 6+2 / complete 

PM:

A. Wod

EMOM x 8 

Odd: 8 alt kb snatch's (70)

Even: 10 t2b

*remainder of each minute, max wall balls (30#)

Score = total wall balls 

Total wall balls : 76 

**70kb snatch's killed me.  Tough one 

Tuesday, 120214

Am session: 

A. Power clean + push press + split Jerk 

100-105-110-115-117PR-119PR

* push press PR

B. 10 rep Push Press. Just got easy 80kg

C. Bounding work - triples 

D. Wod 

10 Russian kb (106)

15 box jumps 

20 cal bike 

Rest 4:30 x 3

1:37 (20box jumps justin messed up) - 1:48-1:55

Pm

A. SqT Clean ladder - 5 min cap 

AFAP

155x5

205x4

245x3 

275x2

315x1

Used comp plates kilos.  No misses and finished in 3:40

Monday,120114

Am

A. Comp wod 

9:43

Power clean 

Burpee 

SqT clean

Burpees

Deadlift

Burpess 

Pm. 

A. cVCF wod 

18-15-12

Box jump over 

S to oh 135

C2b

5:24