Tuesday, 010614

Sleep Night Prior: 12:45 - 7:30a

AM weight : 

Feeling:

AM

A.  Snatch pull @ 100% x 3 x 3 completed 

B.  Power Clean + PJ - EMOM build from 70% for 10 minutes

80-90-100-110-115-120

C.  SJ - off blocks - @ 75% x 2 reps x 6 sets EMOM

Skipped - shoulder not doing so hot

D.

Amrap 10

250m row

15 box jumps (24) - step down 

10 kb swings (53)

Score : 4 + 250m + 5 BJ

Rest 4-5 (set up)

Amrap 10

10m his walk

4 cal AB

20 DU

Score: unsure but all unbroken and same pace whole time. 

PM: 

For time:

15-12-9

PC

burpee

Time : 2:55

After reviewing vid I was 2 burped short. 14 and 11. Instead of 15/9. Jackass counting me!!!  Angry face. Now even more pissed. No want another redo hahahaha

Rest 10

3 rounds of

300m row

25 ghd sit ups

25 kb swings @ 55#

rest 60 seconds

Times:

3:06

3:15

3:16

Nutrition:

Monday, 010614

Sleep: 2a - 8a

Am body weight: ?

Body condition: shoulder really bugging me last week or two. Awkward apot to, up on bone near trap. Still getting over this nasty cold. Everyone seems to be getting up here. At coughing up chunks phase. 

AM

A.  Back Squat cluster; 2.2.2 x 3, rest 20 sec., rest 3 minutes

140-145-150 only got first 2. See notes below on am session today. 

B.  Clean - EMOM do 2 Tng reps @ 80% x 6 minutes

Failed over and over even warming up. Ended up doing Emom x 6 x 1 rep at 110. 

C.  Mid hang snatch; 75% x 2 x 4

Didn't do

+

20 minute EmOM

odd = 7 thrusters @ 95#

even = 30 sec. aB ride @ 80%

Completed 

:16 approx for thrusters.

I am slow standing up. I tried going really fast but just slow standing up even at 95. Wtf 

Am session: unsure what's up with me. Been sick most of week. Today, super achy. Loading bar on back for squats hurt. Neck, traps back. Just hurt. The 145 for 2.2.2 was hard. Moved into cleans. Was horrible. Upper back, couldn't maintain just felt like shit. Unsure. ate normal. Alept normal. Woke up feeling pretty good. I was sweating like crazy, but freezing. Maybe just end of cold?  Idk

PM

5 rounds @ 80% effort

500m row

15 T2B

7 calories on AB

15 PS @ 75#

20 TnG box jumps @ 24"

rest 5 minutes

Felt good today. Slowed down? Would say was AB, but mostly Snatch & BJ. Snatches, grip was very taxed.  Box jumps rebounding feels better than ever. Never been a "fast" rebounding box jumps. Haven't been able to skate that line of good rep and fast. I stand all way, count and then go. Have to work on this cycle time. Also times reflect dodging very busy evening classes and stations. 

Daily Nutrition:

11a - eggs + OJ w/ blonyx + bagel with cream cheese + strawberries 

Pre-workout : half scoop Ultragen + FFF

Post wod: 2.5 scoops ultragen ; followed by SFH recovery with oats. 

Pre: amino energy + HMB 

Post wod: 2 scoops Ultragen 

Dinner:  home made meatballs and home made bread with sauce 

Sunday, 010514

Still for the cold. All week. Almost over. Now coughing and getting rid of crap. 

Today: 

15 min AD - light flush

20 min of mobility. 

Sat, 010414

Am: 

A. 800m Row 

Rest 2 min x 8

Rest 20-30

B. Power Snatch - 3 positional 

50-60-65-70-75 

Then, few drop sets at 60 working position 

C. Complex 

At knee hang power clean + tng Power clean + Push Jerk 

80-85-90-95-100-105-110-115. 

No misses.  Stopped there. 

Friday, 010314

A.  DL @ 80% x 1 x 4

Skipped- only cause did DL other night at midnight for New Years. Hit 5lb PR of 505 

B.  PC from low blocks - build to a tough double 

Climbed to 110kg. Back still bugging me so sisnt push it 

C.  BB bent over row x 6 x 3 sets

+

For time:

10 UB PC @ 155

1K row

10 UB PC @ 155

1K row

10 UB PC @ 155

1K row

10 UB PC @ 155

1K row

10 UB PC @ 155

Time : 20 min

First row was at 1:55. Didn't know how to go at this but that worked. All sets UB on PC. Grip issue towards end. Kept rows under 2. Tries to breathe and stay controlled. Last row, back bugged me and legs feeling it. Last one got off row and right on bar no rest no breathe, got the 10ub. Grip was issue. Def over did it this week with the added wed etc. Body feeling it. 

PM: Competitors Night 

A. 5 rep SqT Clean - not TnG

Went 185-205-225-245-255

Then 275x3. Clarked the 4th lol. Was just tired. 

B. Team Angie - teams of 2 same gender 

Time: 8:00

Did 50 pull-ups. Then last 15.  

30 push-ups to start then triceps died!

Air squats best ever. Abmats easy 

C. Team of 2 - same gender 

75 Front Rack Lunges (185)

150 Cal Row 

Time: 9:34

Did sets of 10 on lunges. JP finished last 15 

Row- tried to keep at 2000 power on calorie 

Pooped. Bicep and shoulder throbbing daily now. Started back on some 800mg ib profin to keep moving fwd. 

Thursday, 010214

Thursday

AM

A.  Snatch work - 10 minutes., depending on how the arm is

Climbed to 80kg. Worked technique and "pull" today. Shoulder not great 

B.  Clean Cluster; 1.1.1 x 3, rest 10 sec., rest 2 minutes @ 80%

Completed at 110kg

C.  FS @ 75% x 3 x 3

Didn't do. Back bugging me 

D.  Snatch pull @ 105% x 2 x 3

Same

PM

For time: @ 90% effort here

100 double unders

10 BS @ 225

5 burpee MU

8 BS @ 235

4 burpee MU

6 BS @ 245

3 burpee MU

4 BS @ 255

2 burpee mU

2 BS @ 265

1 burpee MU

100 double unders

Time: 11 min or so

Double Unders!!! Wtf! Keep sucking. Squats all unbroken but not very fast. Back was on fire so wasn't getting great bounce or speed. Shoulder bugged me in beginning muscle ups then didn't. Did on burpees though. Stepped these and just stayed same pace. 

Wed, 010114

@ Earned 

A. Power Snatch & OHS Work

135-155-175 for tng reps on Ps and OHS following.  Ended at 185x2 TnG Power snatch + 2 OHS

B. Team WOD - Guy Girl 

AMRAP 15 

40 HSPU

60 BR Lunges (155)

80 Cal Row (swap every 20)

We finished 2 rds + like 10 hspu