Monday, 092814

Am: 

A. Snatch - bar work 

B. SqT @80% x 2 rep x 3 sets

Pm:

A. Strict Press - 3RM

60-70-75-78-80 

* think last two sets were PR's. Unsure. 

B. 5 rds 

25 wall balls 

20 pullups 

15 GHD sit-ups

10 tng SqT Cleans (135)

End time: 27:44 

Breakdown 2:27-2:51-3:00-3:17-4:09

** died on last rd

Late PM

A. Back SqT - 5RM

Hit 157kg - 1kg PR

Tried 159 got 3 only. Legs were smoked. 

Sat, 092614

Friday, 092514

Friday, 091614

Aleep night prior : 12-8

Am: 

A. Back SqT - up to 120kg for 3x1 with 3-5 second pause in hole. 

B. Row 

1:30 hard, :30 off x 10 

Maintained 1:52-1:54 on all on. 

Pm.

A. 1rM bS - 5 sec pause in hole 

100-120-130-140-150

* no miss. Stopped there. Tired today 

B. Drop set @85% 2x3 of A - 5 sec paiE between 

127kg

C. eMOM x 15

1. 8 muscle ups 

2. 2x through triple jump bounding 

3. 10 cal HARD effort on AB 

Completed. 8 MU were hard come 4th and 5th rd, but got al UB all rds. 

Wed, 092414

Sleep night prior : 11p-6:30p

Am: 

A. Clean + FS + Jerk ; double. Not TnG brough second series.  

901-100-110-115-120

B. CLean Pull from high blocks 

Went heavy for 3x5 

C. Front SqT cycle - am work - 

Up to 130 for 3 singles 

D. 

50 pistols 

30 hang power clean 

10 muscle ups 

30 cal AB

50 T2B

Time : 9:45

Pm: 

A, SqT cycle 

Front SqT - 3RM w/ 3 sec pause in hole 

100-115-125

+ 95% + 90%

119 - 112 

C. Deadlift off2-3" block. Used a double + single piece of wood. 

390 x 3 reps x 5 sets. Not TnG

190kg (418lbs) x 3

*** exhausted from today. 

Tuesday, 092314

A. Snatch - worked SqT snatch technique at 60kg. Shoulder neck bad so taking easy 

B. AMRAPS 

Amrap 12 

5 burpees 

5 bar muscle up 

5 box jumps (30) step down 

5 power Smatch (135)

Score: 5+13

Rest 6

AMRAP 12 

250m row

20 DU

15 air squats 

10m HS Walk 

Score: forget 

Monday, 092214

Sat, 092014

A. SqT Clean + Hang Powerb Clean + Frint SqT

110-115-120-130

B. Wod 

C. Team wod 

Friday, 091914

A. Push press - heavy 3 

Hot 105.  110 wasn't having it. Shoulder in rough shape and nerve issue, def playing. 2 drop sets at 95kg x 3

B. Snatch Pull- 3 position pause x 2 reps 

Worked with 100kg here 

C. EMOm x 21

1. 7 strict hspu

2. 50 Double UNders (unbroken is goal)

3. 15 t2b

Completed all 

Rest bit 

D. Back SqT - climb heavy single 

120-140-150-160-170

Failed on 175 which would have been PR

E. Front SqT - heavy single 

100-120-140  

Wed 091714

amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders

score 5+11

rest 4 min 

amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)

Score 3+200 + 10

rest 4 min 

10 min on bike :30 on hard :30 on easy  

Didn't do

Tuesday, 091614

Sleep night prior : 11p - 8a

Breakfast: eggs , bacon, English muffin pb&j, balls, Oj + all 3 adaptagens 

Mid workout : FFF

Post protein dextrose oats

Snack:  balls + FFF 

Programming:

Pre: Crossfit symmetry 

A. Complex: power clean + TnG power Clean + Hang Power clean 

120kg - missed hang clean and 125. Only tried once. Body not in it from week off almost.  

B. Strict Press 

Climbed to 65kg x 5 only 

Taking easy on shoulder / neck 

C. Rest for a bit.  Stretch.  

Then,

Back SqT (getting body back going)

*nanos. No belt no wraps 

50x5 70x5. 80x5 90x5 100x5

110x5

D. Emom x 14

Odd: 3-5 strict hspu - 3 25kg + 1 10kg plate high 

Even: 100m shuttle sandbag sprint (80)

Completed 

Pm:

A. Complex from this am. Re - did 

For 125kg. Went to 295lbs to beat chaE. He got 290. For 2 power cleans which is Pr double. Missed hang power clean and 295

Thursday - Sunday @ Granite Games

No work. Hopes shoulder neck felt better but nothing. 

Going to train this week, see if can push through. It's a disaster as of now. Like a pinched nerve I guess but painful and achy all day. Very uncomfortable when sitting or laying. Standing up only relief right now. 

Wed, 091014

A. SqT Clean + Hang SqT Clean ; build in this complex 

125kg

Missed hang on 130kg

Shoulder / neck bugging bad, played big roll on grip 

B. Front Sqt - 3RM + 3x3@90%

Skipped - neck 

C. 3 rds @80%

10 Strict HSPU

400m Run 

10 Thrusters (115/83)

15 T2B

Time: 9:44

All UB other than last set of hspu. Did two sets. 

* thrusters were tough for sure. 

D. 30 min on Bike @Z1

Didn't do

Stretch a lot 

Tuesday, 090814

Breakfast :  eggs + bacon + balls * orange juice. 

Pre Wod - aminos 

A. Hatch week 2 day 1 

230 x 10

247 x 8

266 x 6 (121)

286 x 6 (130)

308 x 6 (140)

B. Power clean + push press + split jerk 

Climbed to 100kg. Kept light. Body not happy 

C. 4 rds 

400m row

30 double Unders

20 pullups 

10 box jumps (30)

Rest 4 min btwn rds

Rd Times:

2:52 * no rebound 

2:38

2:40

2:33

Monday, 090714

Not much sleep night prior. 

Played 18 today, got new clubs this weekend and excited to get out. 

Slept like 2-6:45a

Breakfast, FFF - coffee etc ate light 

Played 18 @ green meadow. Shot 5 over for 18. Was pleased being first time out in years but, played bad, and seemed to find the whole dam course. 

Lunch @2p. Steak tip Caesar wrap 

Pre wod - aminos 

Programming : 

Warmup; rowing + biking and bb work 

A. Power Snatch Work: 

Hit 60-70kg for some triples. Speed being focus and position

B. Front SqT work 

Sets bottom left in blue

C. EMOM x 21

1. 5 muscle ups 

2. 10 Burpee touches 

3. :30 of box jumps (30) step down hot like 9-11 

Post wod - aminos ; kept light today. + FFF 

Dinner :  steak + rice + those oatmeal balls (just few)

Friday, 090514

A. SqT clean Thruster + split Jerk

80-90-100-105-110 

*no misses but nerve in neck bothering me so stopped there. 

B.comp wod 

15 muscle ups 

30 thrusters (95)

10 muscle ups 

20 thrusters (145)

5 muscle ups 

10 thrusters (195)

20 Burpee box jump overs (24)

Time: 16:57

Thursday, 090414

Team if 2 w/ Chase 

50 power clean (225) all each rep 

50 pullups 

50 dips 

100 DU each 

25 power cleans (same as above)

25 pullups 

25 dips 

50 DU each 

Completed

Rest 5 min 

Climb to heavy single in few reps 

Went 255/275/300

Wed, 090314

A. Muscle Snatch; build to heavy triple in 12-15 min 

Built to 75x3

80x2; missed third

B. Power Snatch; climb to heavy single in 12 min; form key here, deviate and stop

Built to 85kg - no misses just stopped 

C. Deficit Snatch High Pull 2.1.2.1.2.1

@100% + to start and ascending through wave above 

Did sets at 100-105kg for this for 2

D. 500m Row x 5 @ (pace per athlete) but think sustainable pace throughout ; rest 1:30

Completed 1:45-1:47

Monday, 090114 back on track

Sleep night prior: 2:30a-7:45a

Hrv / HR : 

Body:  sore lats and shoulder. Legs also 

Programming : 

Am: 

A. Team hero wod 

Teams of 2 - chipper style 

4 rds 

200' oh walking lunge (45 plate)

60 box jumps 

40 wall balls 

20 hspu 

Time :

Pm: 

 5p

Came back after good afternoon but walked into shit storm of stress. Sucked life out of me so went through motions rest of night.  

A. Slower snatch wave 

60x3 65x2 70x1

65x3 70x2 75x1

70x3 75x2 80x1 

B. Heavy Triple SqT C&J - not tnG 

Built to 111kg

C. 1 + 1/4 squat - built to 130kg. 

* kept getting dizzy almost passing out 

D. 10 min AB @60%

E. Scap band work

Nutrition:

Breakfast - pre wod essentially.  - FFF + Paleo Cookies & large water 

Post - 3 scoops Ultragen + blonyx