A. Split Jerk – wave 3.2.1.3.2.1.3.2.1 etc. essentially hitting heavy triple, double and single for the day
Ended with 91kg/200lbs
B. Front SqT – 3RM + 2×3 @ 90%
105kg/231lbs
95kg/208lbs
B. “Jackie”
1000m row
50 thrusters (45)
30 Pullups
TIME: Dumb. That's what.
Thursday, October 29, 2015
Wednesday, October 28, 2015
Tuesday - October 27, 2015
A. Snatch Cluster 1.1.1; rest :15 between cluster reps (10 count between reps)
63kg
B. Weighted Pull Ups
3×5; ascending in weight - 10, 15, 20 - should have gone more
5×3; ascending in weight - 23, 25.5, 28, 30.5, 33 - should have done more
C. MAP Training @ 80%
AMRAP 7
100m Shuttle Run
10 Hang Power Cleans 95/63
30’ HS Walk
ROUNDS: 5
rest 3 min
7 min clock
:30 hard on bike
:30 easy
rest 4 min
AMRAP 7
7 Burpee Touch’s
7 Box Jumps (30/24) step down
7 KB Swings - 70lbs
ROUNDS: 4 or 5?
63kg
B. Weighted Pull Ups
3×5; ascending in weight - 10, 15, 20 - should have gone more
5×3; ascending in weight - 23, 25.5, 28, 30.5, 33 - should have done more
C. MAP Training @ 80%
AMRAP 7
100m Shuttle Run
10 Hang Power Cleans 95/63
30’ HS Walk
ROUNDS: 5
rest 3 min
7 min clock
:30 hard on bike
:30 easy
rest 4 min
AMRAP 7
7 Burpee Touch’s
7 Box Jumps (30/24) step down
7 KB Swings - 70lbs
ROUNDS: 4 or 5?
Tuesday, October 27, 2015
Monday - October 26, 2015
A. 5RM Strict Press (from ground - no racks available) + 2x5 @ 90%
45kg/99lbs (3kg under PR)
Drop Sets: 40kg/88lbs
B. 5RM Back Squat + 2x5 @ 90%
113kg/249lbs
Drop Sets: 100kg/220lbs
- Legs felt weak. Assuming its from having four days off in a row.
C. 8 Min Ladder
2/2, 4/4, 6/6, 8/8 etc
Strict Dips (Muscle up into set of dips)
Squat Cleans at 95lbs
REPS: 4 dips in round of 12
D. 10 Min Cool Down Row at 2:20 pace
Meters: 2, 166
+
2 Rounds of:
20 Weighted Sit Ups
15 Band Scap Squeezes
45kg/99lbs (3kg under PR)
Drop Sets: 40kg/88lbs
B. 5RM Back Squat + 2x5 @ 90%
113kg/249lbs
Drop Sets: 100kg/220lbs
- Legs felt weak. Assuming its from having four days off in a row.
C. 8 Min Ladder
2/2, 4/4, 6/6, 8/8 etc
Strict Dips (Muscle up into set of dips)
Squat Cleans at 95lbs
REPS: 4 dips in round of 12
D. 10 Min Cool Down Row at 2:20 pace
Meters: 2, 166
+
2 Rounds of:
20 Weighted Sit Ups
15 Band Scap Squeezes
Wednesday, October 21, 2015
Tuesday - October 20, 2015
A. Wodapalooza Qualifier
5 Mins for 5 successful Clean and Jerks - total weight
190, 185, 185, 185, 185
B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 48 - 2 better then last time!
Overall placement in the qualifier was 60th
5 Mins for 5 successful Clean and Jerks - total weight
190, 185, 185, 185, 185
B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 48 - 2 better then last time!
Overall placement in the qualifier was 60th
Tuesday, October 20, 2015
Monday - October 19, 2015
A. Wodapalooza Clean and Jerks - 5 C&J in 5 mins = total weight
195, 200, 175, 175, 180
TOTAL = 925
B. 4 Rounds
9 Clean and Jerks 185/123
15 Bar Lateral Burpees
21 Cal Row
TIME: 18:16
C. Assistance Work
HSPU, strict deficit – 5×5
Kipping HSPU, deeper defciit 3 x 5 TnG
Body felt horrible. Lower back, bum, quads, traps. Moved through the workout at about 65%
195, 200, 175, 175, 180
TOTAL = 925
B. 4 Rounds
9 Clean and Jerks 185/123
15 Bar Lateral Burpees
21 Cal Row
TIME: 18:16
C. Assistance Work
HSPU, strict deficit – 5×5
Kipping HSPU, deeper defciit 3 x 5 TnG
Body felt horrible. Lower back, bum, quads, traps. Moved through the workout at about 65%
Monday, October 19, 2015
Sunday - October 18, 2015
A. 1RM Snatch
- No misses up to 143lbs. Tried for PR at 153lbs - failed behind
B. 10 Min AMRAP
15 T2B
18 FR Lunges at 123lbs
21 Cal Row
ROUNDS: 3 or 4 - wasn't pushing. Just did to move and breath.
C. 6 Min AMRAP
10 Cal Bike
10 Box Jump Over/Step Downs
30 Double Unders
Rounds: 3 + 44 (6 Double Unders away from 4)
Rest
D. 2 Mile Relay with Mickey, JP and Tori. 400m splits each x 2
Overall time: 11:20
My splits: 1:16 and 1:24 (up the stairs, into the gym to tag next person)
E. 21-15-9 with JP (Tori and Mickey went together)
Syncho Deadlifts at 185lbs
Syncho Deficit HSPU (5 and 3 inch deficit)
- No misses up to 143lbs. Tried for PR at 153lbs - failed behind
B. 10 Min AMRAP
15 T2B
18 FR Lunges at 123lbs
21 Cal Row
ROUNDS: 3 or 4 - wasn't pushing. Just did to move and breath.
C. 6 Min AMRAP
10 Cal Bike
10 Box Jump Over/Step Downs
30 Double Unders
Rounds: 3 + 44 (6 Double Unders away from 4)
Rest
D. 2 Mile Relay with Mickey, JP and Tori. 400m splits each x 2
Overall time: 11:20
My splits: 1:16 and 1:24 (up the stairs, into the gym to tag next person)
E. 21-15-9 with JP (Tori and Mickey went together)
Syncho Deadlifts at 185lbs
Syncho Deficit HSPU (5 and 3 inch deficit)
Saturday - October 17, 2015
A. Wodapalooza Qualifier
5 Mins for 5 successful Clean and Jerks - total weight
200lbs - PR
185lbs
180lns
Failed last two
B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 46 (6 muscle ups into round 10)
C. Overhead Stability Work - Did sets of 3's up ti0176lbs. Felt good but shoulders were smoked from the qualifier
5 Mins for 5 successful Clean and Jerks - total weight
200lbs - PR
185lbs
180lns
Failed last two
B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 46 (6 muscle ups into round 10)
C. Overhead Stability Work - Did sets of 3's up ti0176lbs. Felt good but shoulders were smoked from the qualifier
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