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