Tuesday, 03122013

Front Squat Heavy Single
185-225-255-275-305-315-320(f)
Drop to set of 3 @ 255lbs

AMRAP 7
Row 200m
40 Doubles Unders

Score - 5 rds

AMRAP 7
20 KB Swings (53)
10 GHD Sit-ups
20 Jumping Alt Lunges

Score - 4+20

Friday, 01252013

Power Clean 1RM
^ also focusing on feet not landing wider than what I would hope to land for my squat clean
155x2 185x2 215x2 225x2 245x1 255x1 267x1 PR 270x1 PR
^ these felt good. Feet never went wide. Nothing was a struggle. Felt like had more in me but had to get on to the workout

AMRAP 10
10 Squat Cleans
10 Pull-ups
Score = 6 rds
*back was killing me on this workout :-(

Rest 10

AMRAP 6
Ladder...
1 Back Squat at 75% (275) (from rack)
1 Bar Muscle up
2
2
Etc
Score : 4 + 3
^ squats. Holy hell. Bar MU, easy. Squat killed me.

Sunday, 12232012

10a:

EMOM x 11 Power Cleans
225-235-240-245-250-255-255-255(f)-260-265(f)-265(f)
^bastard!

Rest 5 min

AMRAP 4
10 Deadlift (225)
10 T2B
Score: 5 rds

Rest 2

AMRAP 4
5 Stone to Shoulder (95)
10 Box Jump (24)
Score: 5 + 4

Rest 2

AMRAP 4
4 DB Snatch (100#)
20 Air Squats
Score : 4 rds

Rest 2.

AMRAP 4
Double Unders
Score: 291

Rest 2

Free Standing HSPU Practice

Rest 45 to an hour.

:30 On : 30 Off x 10 Rower - Maintaining
First 5 at 1:45 Pace. Second 5 all 1:35-1:38

Tuesday, 11272012

12 noon:

Front Squats @20X1
Warmups 95-135
185x5 205x5
Start Pyramid
225x5 255x5 275x3 285x1 295x1

OHS Work for Sat - feeling out Shoulder
95# x 5 sets of 8-11 reps.
^shoulder feeling it instantly. Saturday could be rough.

Rest 4 hrs

5p:

MAP

AMRAP 10
8 Power Cleans (155)
12 Box Jumps (30)
16 AbMat Sit-ups
Score = 5 + 18
*did singles on power cleans to save grip for Saturday.

Rest 5 Min

AMRAP 10
200m Row
15 Burpee Jumps to touch Rig
Score: 5 + 100

Legs were fried on WOD 1. Quads on fire and hip flexors. Most likely from all the squatting as of late. Overall a good day. Wind felt good on second AMRAP, was happy with that score. Burpees never being a strength of mine, but feeling better.

Tuesday, 11132012

MAP DAY - SUSTAINABLE

AMRAP 10
5 Burpees
10 Box Jumps (30)
15 AbMat Sit-ups
Score = 8 + 6

Rest 5 Min

AMRAP 10
200m Row
5 Strict Pull-ups
10 T2B
Score = 6 + 200m + 10
Rest 5 Min

AMRAP 5
35 Double Unders
1 Rope Climb
Score = 4 + 35