Saturday - December 6, 2014 (Champlain Valley Ind. Comp)

Workout 1

3 Rounds for Time

18 Box Jump Overs

15 S2OH (95lbs)

10 C2B

TIME: 6:00 something (sixth place here)

Workout 2

Clean Ladder

5 x 108lb

4 x 135lbs

3 x 155lbs

2 x 185lbs

1 x 205 lbs - PR!

TIME: 3:40 (third place here)

Workout 3

EMOM x12

Odd: 10 T2B - Remaining time of Heavy Wall Balls

Even: 6 One-Arm Snatch 53lbs - Remaining Time of Heavy Wall Balls

Total score = Wall Balls = 88 I think (sixth place here)

Workout 4

3 Rounds:

75 Double Unders

20 Deadlifts (185lbs)

30 Lateral Burpees

20 Deadlifts (185lbs)

75 Double Unders

TIME: Forget, 7:20 maybe? (put me in fourth)

Finals: 18min Time Cap

1000k Row

27 HSPU

21 OHS (115lbs)

15 Hand Power Snatch (115lbs)

10 Muscle Ups

500m Row

TIME: Got back to the rower for 100 meters

Placed third (27 points). First time on the podium! Tasia First (9 points). Maddie Second (26 points).

Tuesday - December 2, 2014

A. Squat Clean Ladder (5:00 min time cap) 

105lbs x 5

135lbs x 4

165lbs x 3

185lbs x 2 

2015lbs x 1 - Failed three times 

B. 3 Rounds:

18 Box Jump Overs

15 S2OH (95lbs)

12 C2B

TIME: 7:05

**need to muscle through C2B

C. Push Cycle - Deficit Weighted Push Upds

4 x 8 10lbs on 25lb and 15lb plate

Monday - December 1, 2014

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

50kg

B. Back SqT 3x3@90% of 3RM (245lbs)

100kg(220lbs)

C.

20 Power Cleans (155/108)

10 Bar Facing Burpees

15 SqT Cleans (205/133-143)

15 Bar Facing Burpees

10 Deadlifts (295/193)

20 Bar Facing Burpees

TIME: 8:26

D. DB SA Row 7 reps x 4 sets each arm

Set 1: 40lbs

Set 2-4: 45lbs

E. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat (118kg/260lbs)

35kg

Sunday - November 30, 2014

Add in work

OHS Volume

3 x 35kg

3 x 45kg

3 x 55kg

3 x 60kg

**Traps and shoulder = super sore from muscle ups yesterday

Pull Cycle

2" Deficit Snatch Grip DL 6x5 @ 75%

60kg 

**felt heavy

Push Cycle

Side Raises 3x8 each arm 

25lbs

Front Raises 3x8 each arm

25lbs

**First time doing these. Ouch. 

Saturday - November 29, 2014

A. Every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12

56kg, 58kg, 60,kg, 63kg, 65kg, 67kg, 69kg, 71kg, 73kg(161lbs)

** Should have started a little bit higher. Felt Good.

B. Continue on to max out your clean in 12-15 min 

75kg, 80kg, 84kg, 86kg, 89kg(196lbs) - PR!

C. AMRAP 20 

2 Muscle Ups

4 HSPU

8 KB Swings (70/53)

ROUNDS: 15 + 1

D. 20 min Bodybuilding Session

Push Cycle (**first time doing this cycle scheme... too light the entire way through. Talked to Chase and will fix for the next go around)

8 - 37kg

6 - 40kg

4 - 47kg

2 - 57kg

1 - 62kg(137lbs) - first time doing this cycle.... went too light

8 - 47kg

6 - 50kg

4 - 55kg

2 - 62kg

Monday - November 17, 2014 (Week 3 ECC Qualifier)

 AMRAP 20

50 Wall Balls

50 Double Unders

40 Box Jumps

40 T2B

30 C2B

30 Bar Facing Burpees

20 Power Cleans

20 S2OH

10 SnatchesMuscle Ups

Rounds: 1 + 7 Wall Balls

Holy Hell. 

Saturday - November 15, 2014

A. Heavy Deadlifts - worked on using legs here not back. Worked with Kellie. Didn't max out.

B. Partner WOD With Lynn

100 Double Unders 

25 Cal AB

50 Cal Row 

25 Cal AB

100 Double Unders

Friday - November 14, 2014

A. Snatch - every :90 climb by 10#

starting weights 135/93

Failed at 133kg on first attempt.

Worked snatches with Meredith for a bit after

B. amrap 20 - CP Batt Test 

20 Thrusters (135/93)

20 Pullups

20 burpees  

ROUNDS: 1 rep shy of 4 rounds 

Wednesday - November 12, 2014

A.  Front SqT - 1RM with 2 sec pause

95kg/209lbs

B. 85% of A for 3x3 (no pause)

81kg/179kg

C. map training 

amrap 10 @90+ %

18 pistols (alt)

12 GHD Situps 

6 Hang Cleans (185/123) (155/108) *ub is goal here so be smart

ROUNDS: 6 Rounds even (only 12 reps behind Chase! Haaa)

rest 4 min 

amrap 10@80% - tone it back a bit here, sustainable focused rds; recovering from first

3 DB Manmmakers (45/35)

9 no push burpee box jump overs (24/20)

ROUNDS: 5-6 maybe?

directly into 

10 min recovery on bike (put mask on for those who have)

*First time using a mask 

Tuesday - November 11, 2014

A. Split Jerk ; build to heavy 3.2.1 

3- 70kg

2- 73kg

1-75kg

B. Drop sets to 5x2 @75-80% of 1RM

60kg

C. Test 

1RM Power Clean - PR 78kg/172lbs

rest 10 min  exactly

AMRAP 8 @90% of D

70kg

Total: In the 20s. Should have gone much faster. 

E. Tabata Hollow Rocks x 8 

Monday - November 10, 2013

A. Back SqT- 3RM + 2x3@90%

107kg/234lbs

B. EMOM x 10

odd: Strict HSPU (-2) 

Sets: 7,7,6,6,5

even: 12 Cal Row

Saturday - November 8, 2014

A. 20 minutes of weightlifting

Worked on C&J and Split Jerk Speed

B. Pulse Box Teams of 2: Meredith

100 Wall Balls (25 unbroken each x2)

500m Row (Meredith)

75 KB Swings (25 Shan, 25 Mer, 25 Shan)

500m Row (Meredith)

50 T2B (split almost even)

500m Row (250 Shan, 250 Mer)

25 Burpee Box Jump Overs (15 Shan, 5 Mer, 5 Shan)

500m Row (250 Mer, 250 Shan)

TIME: 19:31 (confirm with Meredith. This is from memory since I've been bad with logging)

Friday - November 7, 2014 (ECC Qualifier Week 2)

AMRAP 5: 

5 Bar Muscle Ups

5 Squat Cleans (105lbs)

5 Box Jumps (40/30)

ROUNDS: 4+4

Into:

5 Minutes to Establish Max Complex:

1 Clean + 1 Hang Squat Clean + 1 Feont Squat + 1 Jerk

TOTAL: 155lbs

Into:

FOR TIME: 18 - 12 - 6

Deadlifts (185lbs)

Strict HSPU

TIME: 8:53

Wednesday - November 5, 2014

Not a great day. Head wasn't there. Energy low. 

A. Competition Pace

AMRAP 6

3 Snatches (108lbs)

6 Burpee Box Jump Overs

18 Doible Unders

ROUNDS: Bad bad baaaaad. I think 5? 

Directly into:

10 minute max calorie on bike

CALORIES: 97

Directly into:

AMRAP 6

5 C&J (108lbs)

10 T2B

20 Double Unders

ROUNDS: 5 + ?

B. 1RM Front Squat w/1 sec pause

95kg/210lbs

Failed 100kg/220lbs (1RM reg)

C. 3x3 Front Squat @ 85% of above

80kg/177lbs

Tuesday - November 4, 2014

Added Warm Up (11.3 - 11.7)

2k Row

25 OHS

25 GHD Sit Ups

2 Legleaa Rope Climbs

5 Free Standing HSPU

A. Snatch Deficit Pull 3x3 @ 100%

70kg/145lbs

B. EMOM X 20

Odd: 2 Legless Rope Climbs

Even: 200m Run

Note: last half of EMOM, only got 1 rope climb in

C. 20 Minute Row

:25 Hard

:35 Easy

D. DB SA ROW 5-7 reps x 4 each arm 

Worked up to 40lbs. Need to go heavier

Monday - November 3, 2014

Added Warm Up (11.3 - 11.7)

2k Row

25 OHS

25 GHD Sit Ups

2 Legleaa Rope Climbs

5 Free Standing HSPU

A. Back Squat 3RM

110kg/242lbs (old 1RM!)

Went for 1RM Back Squat - NEW PR

118kg/260lbs

B. 

1k Row

3 Rounds:

10 Front Squats (123lbs)

8 Hang Cleans (123lbs)

6 Shoulder to Overhead (123lbs)

Then:

10 Muscle Ups (5, 2, 3)

TIME: First done .... Forget time. Did it with Juan and Lynn

C. Weighted Plans Holds 4x1

Friday - October 31, 2014

Training at Prototype

A. Snatch work. 125lbs x 2 from low hang.

First time really snatching in a while. Content.

B. 1 Round AFAP

     10 Bar Facing Burpees

     15 Thrusters

      20 C2B

TIME: 1:30 (did some regular pull ups)

C. Partner WOD with Nate 

     3 Rounds each:

     20 Cal Row

     20 Wall Balls

Wednesday - October 29, 2014

Only had a hour to fit everything in. Rushed through strength

A. Clean x 3 + Split Jerk; build to max in 15 min 

75kg (no struggle. Want to try 80kg next)

B.

amrap 10 @ 80%

5 burpee muscle ups 

10 Box jump (24/20) step down 

15 Cal Row

ROUNDS: 3+20 (10 calories short of 4 rounds)

rest 4 min

amrap 10 @ 85%

5 Tng Power Cleans (205/133)

10 Cal AB

25 DU

ROUNDS: 4 or 5 even (cluster on bikes. Everyone was sharing different bikes. Usually use calories in rounds like this to determine)

Meeting at 7:30

Tuesday - October 28, 2014

A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms

Set 1:      30lbs

Set 2-5:   35lb

B. CG Deadlift 10x3; every ;30 sec ; speed reps

75kg

C. 400m x  10 Run; Every 3 minutes on the clock, run...hold pace and build on the past

TIMES: 1:22, 1:16, 1:17, 1:17, 1:19, 1:20, 1:20, 1:24, 1:21, 1:21

D. Single Legs Squats 3x10 each leg; ascending

Set 1-2: 35lbs

Set 3:    44lbs

E. HS Hold :20-30 holds x 5-8; rest accordingly

5 sets x :30; rested 30 between each

F. 4 Legless rope climbs  

Monday - October 27, 2014

A. 10min Snatch Balance Work

     63kg and then started jerking it. Stopped to correct form.

B. Back Squat

1x5 70% - 78kg

1x5 80% - 89kg

1x2 85% - 95kg

1x3 90% - 100kg

1x1 100% - 111kg - got it! 

C. Front Squat

1x5 65% - 65kg

1x4 75% - 75kg

1x4 80% - 80kg - did 3

1x4 85% - 85kg - didn't do. Back was fried

D. 10:00 AMRAP

5 Lateral Burpees

10 Thrusters 73lbs

15 C2B

ROUNDS: 4+10

*Need to work on C2B. Shoulders tire out with kipping. Work on volume.

Wednesday - October 1, 2014

A. Front Squat with 5 second pause in hole 80kg (no struggle. Back pulled on 85kg. Wanted to climb.)

B. Power Clean/Hang Power clean work up to 65kg. Felt okay on back

C. 

1 min max calories on AB

Rest 3 min 

1 min max box jumps (30/24)

Rest 3 min 

1 min max double Unders 

Rest 3 min

X 3 times

Round 1: 18, 27, 102

Round 2: 17, 32, 112

Round 3: 15, 30, 116

Monday - September 29, 2014

First day really back in 3-4 weeks

AM ( at home):

Back Squat

60%

65%

70%

75%

80% 

^all of the above; 8 reps each

PM:

A. Strict Press 3RM - 43kg (eeeek. Needs to go back up)

B. Push Press 3RM - 60kg x 3, 63kg x 2

C. 4 Rounds AFAP

25 Wall Balls

20 Pull Ups (attempted as many butterflies here)

15 GHD Sit Ups

10 Power Cleans (95lbs)

*rest 3:00 between each round

Time: 25:05

Monday - September 8, 2014

A. 3RM Snatch from hips/blocks

59kg (110lbs) Went light due to back. Felt good.

B. Back SqT - climb to heavy 10 rep for the day; hit that # 3 x 10 ; not max; building /prepn body here

80kg

B. EMOM x 21

1. Muscle Ups - consistent rep (athlete specific) can be held through the 7rds

2. Burpees - 10 to touching target

3. Box Jumps (30/24) step down - :30 worth

3-4 muscle ups each time

Roughly 10 box jumps 

Monday - August 25, 2014

A. Hang SqT Snatch - build to 3RM for the Hang (above knee); in 15 min

53kg (117lbs) - super tight from Saturday

My PR for this is 55kg

B. Front SqT - build to 5RM

85kg (187lbs) - very light for my 5RM. This is typically my 10RM. Damn leggggs. 

B. EMOM x 10
ODD: 10 burpees AFAP but movement focus; feet placement
EVEN: 3-5 strict HSPU
into
EMOM x 10
ODD: :35 of DU *keep total running count
EVEN: :35 max calories on rower 
*score total numbers added together

TOTAL REPS: 313

Saturday - August 23, 2014 - Beat The Heat Competition

Beat The Heat Throwdown Conpetition

Yankee Crossfit - CT

Second Individual Competition 

WOD 1

250m row

5 Rounds: 10 OHS (65), 10 Lateral Burpees

250m row

TIME: 7:29

*second place

WOD 2

2 cleans, 2 front squats, 1 jerk

165lbs (failed 170lbs)

Rest 2 minutes

3:00 AMRAP

10 Deadlifts

10 Box Jump Overs (24in)

TOTAL REPS: 73

*third place I believe

FLOATER - Unbroken KB Swings (53)

TOTAL: 34 

** should have duh deeper for this

FINAL: 

6 Muscle Ups

15 Thrusters (103lbs)

25 C2B

100 DUs

TIME: 4:52

*first place

OVERALL: Fourth place

Wednesday - August 20, 2014

Prep for competition

A. 500m row x 5

Splits:

1:55

1:55

1:53

1:56

1:57

B.

10min Air Bike

5 Rounds of "Cindy" - did all butterfly

10min Air Bike

C. Worked butterfly pull ups  

Tuesday - August 19, 2014

A. 3RM OHS

73kg + 1lb (161lbs) 

PR from 58kg (128lbs) in February

B. 

Row 500m

3 Rounds:

10 OHS

10 Lateral Burpees

Row 500m

TIME: 7:35

C. Run 400m x 2

D. Worked butterfly pull ups 

Monday - August 18, 2014

A. 2 squat cleans + 2 front squats + 1 jerk

70kg (155lbs) failed 75kg (165lbs)

B. 4 Rounds at 85%

400m run

6 HSPU - did all strict and unbroken 

3 MU - did all unbroken

TIME: 11:07

C. 14 minutes 

:30 easy :30 hard Air Bike 

Saturday - August, 16 2014 - August Assault

10 minute Assault Bike

CALORIES: 99

Friday - August 15, 2014

GA.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 

65kg (143lbs)

B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
*if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
45kg back rack.... Kept hitting neck, need to work positioning 

C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge

TIME: 23:48..... Messed up on what movements were next. Should have been faster. 

Wednesday - August 13, 2014

A. Beat The Heat Workout

350m row

5 Rounds:

10 OHS 65lbs

10 lateral burpees

350m row

Time: 8:59

B. 20 min on AD

Sunday - August 10, 2014 ( Day 2 Athlete Camp)

45 minute AMRAP

1500m row

5 wall walks

7 strict pull ups

15 box jump step downs

100m farmers carry with KBs (53lbs)

Total: 3 rounds please 1420 meters

Gymnastic work, clean and jerk work etc

Saturday - August 9, 2014 (Day 1 Athlete Camp)

A. Lactate Tester

12 calorie bike

15 KB Swings (53)

15 Burpees

15 KB Swings (53)

15 Burpees

12 calorie bike

Time: 4:10

B. 1RM Squat Clean for the day

84 kg (185lbs)

4 minutes at 80%

70kg (155lbs)

Total: 13

4 minutes at 90%

75kg (165lbs)

Total: 7

Gymnastics work, snatch work etc

Tuesday - August 12, 2014

A. Clean Pull + hang Power Clean w/ 2 second pause below knee + hang power clean w/2 sec pause above knee; build to max 

65kg

70kg failed on last clean

B. Clean Pull from blocks (just at knee) 5x5 (straps are ok) @103-105%

90kg (198lbs) x 1

95kg (209lbs) x 2

98kg (216lbs) x 2

C. Cyclical Pullup Work - 10 min - low volume

- worked butterfly pull ups 

D. Weighted Pullups - 1RM

49lbs (I think!)

E. DB SA Row 8-10 reps each side x 4 sets; heavy ; rest between sets 

35lb for all sets. Use 40-45lb next time

Thursday - August 7, 2014

A. 1RMClean and Jerk

80kg (176lbs) - previous PR. Failed 82kg (180lbs)

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%

64kg (140lbs) 

C. @80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min  

Tuesday - August 5, 2014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min

70kg

Failed 75kg on third clean 
 
B1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1

B2. 200m run   :5 hard / :10 slow till completion 

C. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
TIME: 41:30 

Very hard workout. Hands ripped. Need to work on C2B. 

Monday - August 11, 2014 (back squat week 9. / day 1)

A. Hang Snatch - 3RM

53kg (117lbs)

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk

70kg (154lbs)

 

C. Back SqT Cycle 

1x5 @60 - 67kg

1x3 @70 - 78kg

1x2 @80 - 89kg

1x2 @90 - 100kg

1x1 @95 - 106kg

C. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (44)

3. 10 burpee touch’s

4. Rest 

- Used 10lb vest. Liked this workout

Monday - August 4, 2014 (back squat week 8/day 1)

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave

3 - 45kg

2 - 48kg

1 - 50kg

3 - 48kg

2 - 50kg

1 - 52kg

- entering his log a week late. These may be off give/take 1-2kgs 

B. Back SqT - Cycle 
1x5 @65 - 72kg
1x5 @70 - 78kg
1x5 @75 - 83kg
1x5@80 - 89kg

C. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration

- HSPU were all strict and unbroken

Saturday - August 2, 2014

A. SqT clean Thruster - 2RM - tnG. Thruster jerk allowed 

65kg (143lbs) - failed 150. Didn't try to jerk these.

B. 

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135) - no fails
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks) -Broke up into two sets of about 40ft and 10ft. Need to work on these again to get back to 75ft. 

ROUNDS: Everyones count was off. We THINK I was into my 5th

C. DB Strict Press in Lunge pOsition ; heavy 6-10 reps x 4 sets each side

- got to 35lbs each arm for 6 reps 

D. 10 min Recovery Aerobic Work 

:30 hard | :30 easy on AB

 

Friday - August 1, 2014

A. EMOM x 10 - SqT Snatch; @ speed % x 2 reps; athlete specific. Fast feet, proper positions

70% 51kg (102lbs) Didn't fail any 

B. 15-20 min of Split Jerk Work; Speed work today, heavy weight not important. Foot work. Positioning etc

- worked at 45kg and 50kg to work on form. Justin Parent helped me with getting under the bar, using full extension etc. Very helpful 

C. 20 min on AD Bike  

:30 on hard

:30 on easy 

Thursday - July 31, 2014 (back squat week 7/day 2)

A.  Back SqT al Cycle 

1x4 @70 - 78kg

1x4 @75 - 84kg

1x4 @80 - 89kg

1x4 @85 - 95kg

B. Speed Clean Ladder from CF Games 

245/155

255/160

265/165

270/170

275/175

TIME: :47 seconds 

PR! 88kg (195lbs)

 

C. 21-15-9 complex from Games

8 DL 155/115

7 cleans 

6 snatches

8 pullups

7 c2b

6 bar muscle up

6 dl 

5 clean

4 snatch

4 DL

3 cleans

2 snatch

4 pullups

3 c2b

2 bar muscle ups 

TIME: In the 14:00 minutes. Horrible day for me. Didn't snatch well. Didn't C2B well. Bar Muscle Ups were the best they have ever been. Connected 2 and 3. 

Tuesday - July 29, 2014

A. 3 Position Power Clean Complex; 5 sets between 80-85% 

62kg (136lbs)

B. 3x5 light sets of deadlifts with band

62kg (136lbs)

C.

40 Wall Balls 20/14 to 10'

200m Sand Bag Run

10 Burpee SqT Cleans Thruster w/ (sand bag 80/60)

5x - 100m Shuttle Run (50down 50 back) + 4 Muscle Ups 

10 Burpee SqT Cleans Thrusters w/ sandbag

200m Sand Bag Run 

40 Wall Balls  20/14 tp 10’

TIME: 18:00

D. 10 minutes of upper gymnastics work

- Worked butterfly pull ups 

Monday - July 28, 2014 (back squat week 7/day 1)

A. Back SqT Cycle 

1x5 @70 - 78kg
1x5 @80 - 89kg
1x2 @85 - 95kg
1x3 @90 - 100kg
1x1@100 - 111kg

B. Snatch Balance - heavy triple in 15 min 

50kg x 3

55kg x 2

C. Strict Press - 5RM + 1x5 @95 + 1x5 @90

5RM - 43kg (95lbs)

5@95% - 41kg (90lbs)

5@90% - 38kg (85lbs)

D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%

60-65kg - all TnG. Didn't struggle. Go higher next time. 

Saturday - July 26, 2014

A. Front SqT - climb to 1RM in 15 min 

100kg (220lb) PR

B. 

1 rd

75  Pullups

150’ OH Walking Lunge  (135/95b)- axle bar 

TIME: 12:10

- first workout doing all butterfly pull ups

Rest 

Partner WOD: Completed with Morgan  

400m Run (each)

80 Double Unders (each)

20 S to OH (135/95 axle) (each)

20 Muscle Ups (me)

30 Dips (Morgan)

 

Friday - July 25, 2014

A. SA DB Row 4-6 reps each side x 4 sets; rest :30 between

Used 30-50lbs

B. 
10 min AB @80%
5 min Row @80%
10 min AB 
:30 on hard  :30 on easy 

Thursday - July 24, 2014 (back squat week 6/day 2)

A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending

60kg-68kg (132lbs - 150lbs)

- Did TnG until last two rounds

B. BS Cycle - skipped because of back
1x4 @75
1x4 @80
1x4 @80
1x4 @80 

C.
4 rds 
25 Wall Balls (20/14) - did unbroken
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn 

TIMES:

3:48

12:45

21:43

30:41 finish

- Shohld have been faster

Tuesday - July 22, 2014

A. TESTER

250m row
15 kb swings @ 70#
25 burpees
15 kb swings @ 70#
250m row
rest 12 minutes x 2

ROUND 1: 4:28

ROUND 2: 5:01  

B. 

200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3  

Monday - July 21, 2014 (back squat week 6/day 1)

A. Snatch - 15 min to climb to heavy Single

60kg (133lbs)

B. drop set to triples; not TnG ; 10 min or so

50kg

C. Front SqT + Jerk ; build to heavy single 

70kg (154lbs)

D. BS Cycle 

BS

1x6 @70 - 78kg

1x6 @80 - 89kg

1x3 @90 - 100kg

1x2 @95 - 105kg

E.  EMOM x 24

first 12 minutes 

odd: 5 Burpees + 3 Muscle Ups; UB set here 

even: :30 hard effort on AB/AD

next 12 minutes 

odd: Strict HSPU - 5 reps; height accordingly (went unbroken)

even: 15 / 12 Cal Row 

Saturday - July 19, 2014

A. OHS - 1RM

80kg (176lbs) PR

 

B. 10 min clock 

50 Pullups

150 Double Unders 

25 Hang Power Cleans (225/133)

TIME: 7:18

rest 10 minutes

50 Pistols

500m Row 

50 SqT Clean Thrusters (95/63)

TIME: 10:51

Thursday - July 17, 2014

A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 

46kg (101lbs) didn't miss any 

B. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3

TOTAL REPS: 134 (if I remember correctly 😁). THIS is the perfect example to update your blog on the day of. 

Burpee box jumps were the hardest part

C. DB Rows 4 sets of 10

30-35lbs

Tuesday - July 15, 2014

A. Clean & Jerk - heavy single

76kg (167lb) PR! 
B. Clean & jerk - triples at 70% x 2 sets
56kg (123lbs)

C. 
10.8.6.4.2
Thrusters 135/93
Bar muscle ups 

- clock got messed up. Did fast singles on bar muscle ups

D. 20 AB/AD; intervals hard / easy

Friday - July 18, 2014

A. Snatch Pull - build to Heavy Double

70kg (154lbs)

B. Clean Pull - Heavy Single

93kg (203lbs)

C. 800m Run x 3; rest 1:30 min between; sustainable Pace here

 

Saturday - July 12, 2014 - Competitors Training

Warm Up: 300m row x 3, 2 rounds of Cindy

A. HPC + HSC + HSC ( below knee)

70kg (154lbs) 

Weakest part of this was the HPC

B. 

400m run

40 KB Cleans (35lbs)

20 KB SuitCase Box Over Carries (35lbs)

200m run with KBs (carries on shoulders)

40 KB S2OH (35lbs)

400m run

TIME: 20:14

Weakest part was S2OH

Monday - July 14, 2014 (back squat week 5/day 1)

A. Back Squat Cycle

1x8 @65 - 72kg
1x6 @75 - 84kg
1x4@85 - 95kg
1x4@90 - 100kg

B. Snatch - 3RM Hang (above knee) + 2x3 @90

3RM: 53kg (116.6lbs) - failed on third antch for 55kg (121lbs)

70%: 47kg (104lbs)

C. EMOM x 20
Odd: 20 Double Unders + 2-3 Burpee muscle ups 
Even: 12 cal AB.  

Off day. Forgetful. 

Friday - July 11, 2014

A. Muscle Snatch; climb to heavy single, after few triples and doubles ; not max here; focus on power snatch following

35kg (77lbs)

 

B. Power Snatch; climb to heavy single

53kg (116lbs)

C. @80%

5 rds of "Cindy"

 

Thursday - July 10, 2014 (back squat week 4/day 2)

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

3 - 50kg

2 - 55kg

1 - 60 kg

3 - 552 - 63kg

1 - 65kg

3 - 60kg

2- 65kg

1 - 70kg

Could have started heavier. Didn't struggle.

B. 

12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

12 Muscle Ups

TIME: 16:31

 

C. BS Cycle week 4 day 2 

1x8 @65 - 72kg

1x8 @70 - 78kg

1x8 @75 - 84kg - didn't do- back

1x8 @80 - 89kg - didn't do - back

 

Tuesday - July 8, 2014

A. Track

100m x 15; walk back as your rest 

A. 5 rounds 

15 Wall Balls (20lb to 10’)
12 C2B
12 TnG Box Jumps (24/20)
12 T2B
9 burpee touch’s 
9 Strict Ring Dips
Rest 3 min between rounds

TIME: 33:00

Monday - July 7, 2014 (back squat week 4/day 1)

A. Snatch: EMOM x 10 @90%; score is (x) out of 10 made 

- Practiced technique at 60kg (132lbs)

B. Back SqT 
1x8 @65 - 72kg
1x8 @70 - 78kg
1x6 @80 - 89kg
1x6 @85 - 94kg

C. EMOM x 10
odd: Max Strict Press (use weight you get 3-5 reps) + max push press following (for :25-:30 of the minute - meaning til :30 on clock so can rest :30 or so before next min)
even: 10 burpees

78lbs - 5 strict first round, 3 for remainder. 5 push press each time 

rest 5 min

EMOM x 10
odd: 1-2 Strict Muscle ups  + 2-3 Muscle Ups

Four strict muscle ups!!! First time. (Failed strict last round)

even: 5-8 KB Thrusters

5 KB Thrusters each time at 35lbs (should do 44lbs next time)

Saturday - July 5, 2014 (teams of 2 guy/girl)

A. Power Clean + Push Press + Push Jerk

68kg (150lbs)

B. Partner WOD Girl/Guy - Chase and I

400m x2 each

right into 20 rounds of (10x each):

5 burpee box jump overs

10 c2b pull ups

14 one arm OH lunges

rest 2:00

2:00 each max calorie AD

rest 4:00

3k meter row, switching every 300m

Friday - July 4, 2014 Holleyman Hero WOD

30 rounds for time:

5 Wall Balls

3 HSPU

1 Power Clean at 155lbs

TIME: 26:10

Thursday - July 3, 2014 (back squat week 3/day 2)

Back Squat

1x10 @60% 67kg

1x10 @65% 72kg

1x8 @70% 78kg

1x8 @75% 84kg

Failed max attempt at 260lbs

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build

65kg (70 kept slipping off shoulders- sweaty as hell)

C. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

Muscle Ups (UB here until fail)

20 KB Swings (70)

200m Row

rest 4 min between

TIME: 24:43

Round 1: 5 MU

Round 2: 4 MU

Round 3: 3 MU

Round 4: 2 MU

All rounds UB HSPU except last

Tuesday - July 1, 2014

A. Deficit Power Clean Complex - Power Clean x 1 + Low Hang (just off floor) x 2; build to max in this. 

70kg (154lbs) 

B. 5 rds ; sustainable numbers are key here
200m Run 
10 Hang Power Cleans (135/93)
40 Double Unders 
10 Shoulder to OH
12 T2B
15 tng Box Jumps
rest 5 minutes between

5 Rounds: 36:16

Started with 2:00 on the clock

5:08 (3:08)

13:13 (3:13)

21:30 (3:30)

30:30 (3:00)

38:16 (3:16)