Wed, 011514

A. Push Press  - just some volume 

70x5 75x3 80x3 90x3 95x2 100x2 105x2 110x (failed). 

- performed in nanos. Once that heavy, could settle back. Semi happy with the 105x2

B. 

AMRAP 10

200m row

15 Wall balls (30)

15 Pull-ups

Score: 5 rds all unbroken. Had like :11 left on clock. Didn't hope back on rower. Rower was worst. Just had nothing in legs and pull really maintained like mid 50's; just got right on WB etc

Rest 5

10 min on AD

:30 @300 watts

:30 @150 watts

Rest 5 

AMRAP 10 

4 cal AB

10 HPC (95)

8 HR Push-ups 

Score: all unbroken but forgot rounds. Maybe 5?  HR push-ups kill on shoulder. 

Rest 5

10 min on AD

:30 @350 watts

:30 @175 watts

Tuesday, 011414

Today went to shit....

Barely slept last night. Training kinda a wash. Going to make up for it tomorrow and through the week. 

A. Power Clean - Triple TnG

245-255-265-275

B. Strict HSPU 

5-7 sets of 5-8 strict reps. 

C. 4 rds @80%

500m Row

40 DU

10 Cal AB

10 Russian KB (106)

5 Burpee muscle ups 

*did this with Kellie just to keep myself moving and break a sweat. Paced her and took my time. 

Mentally out of it, probably just cause exhausted. Hosting comp on Saturday. 100+ competitors so finalizing bunch of that stuff. 

will get back on track. 

Mon, 011314

Am:

A. 5 rds 

70 double Unders 

500m row 

20 Pull-ups 

20 Box Jumpe (24)

20 DB Snatch (55) alt *had to use 60#

Rest 5 min between 

Rounds:

4:55 - all UB

5:04 - all UB 

5:14 - all UB

5:43 - DU x 2 sets; slow BJ and row 

5:23 - 2 sets of DU. Semi slow row. Faster on BJ. 

Pm:

A. Back squat 1.1.1 x   Rest :20. Rest 

130-140-145-150-155

B. Snatch - mid thigh + right below knee 

60-65-70-75-80. No misses but dead from today. Stopped there 

C. Emom x 10

Odd: 4 muscle ups

Even: 3 tng power cleans 225#

Completed. No problem on anything. Easy sets.  Shoulder not great on mu. But tolerable 

Sat, 011114

A. 800m Row x 10; rest 2 min 

Completed 6. Back seized up... Unsure what's up with that. Sending vids soon 

Rest 10 

B. 5 rds 

20 Pull-ups

10 OH Walkingunge (115) on axle bar 

Time:  9:42. 

Friday, 011014

Am:

Pm: 1500m Row 

5:42 - held like 1:50-1:52

+ 100 Double Unders right after 

Thursday, 010914

Sleep:

Am weight:

Body:

Programming:

AM

A.  Power Snatch work - building over 15 minutes

Climbed to 85kg. No misses. Missed 90.  Dropped to 70kg worked some technique there. 

B.  Clean Cluster; 1.1.1 x 3, rest 15 sec., rest 2 minutes @ 85% 

Completed at 115kg

C.  OHS - 10 TnG reps x 3 sets, rest 90 seconds

Skipped shoulder 

D.1  Pendlay row x 8 x 3

D.2  good morning x 8 x 3

Meant to add to PM. Didn't. Adding in next day or two with stuff 

PM

Opens WOD 12.3

AMRAP 18 

15 BJ (24)

12 s to oh (115)

9 T2B

Score : 10+20

Nutrition;

Wed

Rest Day 

Was pretty useless.  

Had little massage done on shoulder and scap on that side. 

We will see tomorrow with the OHS.  Will be a test