october 30, 2015

8 min amrap- 85%
10 PC&J-95#
8 box jumps, sd- 20"
6 KBS- 53#
rest 5 min
x2
3+14, 3+9

october 28, 2015

A. Snatch DL +  snatch high pull + power snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 35, 55, 65, 65, 75

B. 14 min emom-
odd: tng squat clean x3- moderate, build per set 95, 105, 115, 120, 125, 135, 140
even: 35 DU all UB

+

4 sets @ 95%
6 snatch- 75#
8 burpees over bar
10 cal AD
rest 5 min
1:25, 1:25, 1:20(idk wtf happened here), 1:33

october 27, 2015

A. back squat @20x1; 8-8-8; rest 2 min 135#

B. back squat @30x1; 3 reps x4; rest 3 min- 90% of first week's A. 160#

C1. strict pull ups- supinated @30x3; 3 reps x3 sets; rest 60 sec 3/3/3
C2. strict pull ups- pronated @20x3; 2-3 x3; rest 2 min 3 w/ 2 red bands, 3 w/ 1 red band, 3 w/ 1 red band

+

30 min amrap
1k row
10 air squats
5 push ups
3 wall walks
* stay close to aerobic, HR monitor if needed, doesn't have to be perfect, just not muscle endurancy, consistent movement
2 rounds with 1k row, 2 rounds with 800m run (because Craig can't count and someone stole my rower)

october 25, 2015

A. strict press cluster @31x1; 3.3 x3; rest 2-3 min
80# no misses
80# miss on last rep. made after 10 sec break
75# no misses 

B. Front squat @22x1; 8-8-8; rest 2 min- speed out of bottom focus 110#

C1. HSPU negatives; 45-60 sec practice x3; rest 60 sec
Set 1 and 2, ab mat+skull mat
Set 3, ab mat
Much better this week, starting to control descent with mostly back instead of traps/arms

C2. Bottoms up single arm KB walk- perfect form; 30 sec per arm x3; rest 2 min
Better each round, shaky to start- 18# kb

+

15-12-9
Dbl KB Thruster- tough
Ring rows- feet elevated, tough
Haha, I misread this. Did 21-15-9. Oops! 13:34, 35# kb, same ring row config as last time. if I'm being honest, I didn't rx all of those ring rows. maybe find a shorter box for next time? they're good, I'm just not super strong there yet.

200 DU 3:08

october 24, 2015

5 min amrap- 85%
500m Row
amrap DB manmakers in remaining time- 20#/h
rest 5 min
x3
8, 9, 8

october 23, 2015

500m row at 2:09 pace
Rest 3:15
x5 max HR 165, avg HR 131

Rest 5 minutes

500m row at 2:09 pace
Rest 3:15
x5 max HR 166, avg HR 127

october 22, 2015

1 min row max meters  
310m

Rest 3 minutes

7 min for max thrusters 75/55
*10 sit ups at the top of every minute, but only thruster reps count
 80 thrusters

Rest 3 minutes

6 min AMRAP
200 DU or 400 singles
ME back squat 115/75
57 back squats

october 21, 2015

A. Snatch DL + hang snatch high pull + snatch; 2.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 65, 75, 85- tried, but went back down for form's sake. Finished at 65.

B. 10 min emom-
odd: tng PC&J x3- moderate, build per set oi. 85, 95, 105, 115, 125- overestimated myself here maybe, but no misses.
even: burpee box jump over x5 20" box

+

3 sets @ 95%
12 cal row
8 wall balls- 20# to 9'
4 hang squat cleans- tough but UB
rest 5 min
Ran out of time--had to get to bed in order to coach early class this morning. I'll do this today probably.

october 19, 2015

A. back squat @20x1; 10-10-10; rest 2 min 125

B. back squat @30x1; 4 reps x4; rest 3 min- 87% of last week's A. 155

C1. strict pull ups- supinated; 3 reps x3 sets; rest 60 sec 3 ub/3 ub/2 ub, 1 red band
C2. strict pull ups- pronated; 3-5 x3; rest 2 min 5 red band/4 red band/3 red band- all ub

+

25 min amrap- stay aerobic, HR monitor if needed
Row 600 had to run 600, rowers being used in class
20 Push Press- 75# 5s
AD 20 cals
20 KBS- 35# 10s
50 DU more trouble in paradise here
20 box jump, sd- 20# sloooow
* Break up reps to stay aerobic or close to it! ! used my HR today, harder than I thought to stay aerobic. ended up with: avg HR 156, max 175 (ironically probably on the run even though I was going super slow!)
1+3 box jumps

october 18, 2015

Timed 400m freestyle swim this morning (50m pool length) - 10:15

A. Strict press cluster @31x1; 2.2.2 x3; rest 2-3 min 75# tough weight- no misses

B. Front squat cluster @22x1; 3.3.3 x3; rest 2-3 min- speed focus 105#

C. 8 min emom-
odd: HSPU negatives- practice
even: 20 sec HS nose and toes against wall
tougher than I anticipated, definitely a little rusty

+

FT:
30 ring rows- feet elevated, tough
feet on 16" box, rings 30.5" off ground- 5:56

200 DU 3:49- having issues here lately, gonna get back into doing these more often. I'd like that number to be closer to 3:15-3:30

october 17, 2015

5 min amrap- 85%
30 DU
15 G2OH- 55#
rest 5 min
x3
3, 2+43, 2+38 (max HR 188)

500m row at 2:10, rest 3:30
x5 done

rest 5 minutes

500m row at 2:10, rest 3:30
x5 done 

october 15, 2015 - my 26th birthday

Thursday Night League

WOD 1: 6 minutes to find a 1RM hang snatch or clean and jerk. If you choose the C&J, you can only count 75% of your 1RM. 180 pr (135 lbs counted toward the WOD score)

Rest 2 minutes

WOD 2: 12 min AMRAP - 3 rounds of Kelly
400m run
30 box jumps
30 wall balls
2+started the run

october 14, 2015

A. Snatch DL + hang snatch high pull + snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, a couple things coming together on this. Not perfect, but better.

B. 12 min emom-
odd: tng PC x5- moderate, build per set 75, 95, 105, 115, 125, 130
even: burpee pull ups x6
this was a little bastard--far harder than I anticipated!

+

3 sets @ 95%
12 cal AD
10 front rack walking lunges- 95#
8  burpee over bar
rest 5 min
whew, legs! 1:36, 1:35, 1:39

october 12, 2015

A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.

B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150

C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work

+

24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b