Friday - January 31, 2014

A. Open Workout 13.1
     40 Burpess - Complete
     30 Snatches (45lbs) - Complete
     30 Burpees - Complete
     30 Snatches (75lbs) - Complete
     20 Burpees - Complete
     30 Snatches - (100lbs) - 14 Snatches
     10 Burpees
     As many reps as possible - Snatches
TOTAL REPS: 164 (38 rep PR)

B. Front Squat 3.3.3; rest :20, rest 3:00 - build to max
     78kg (172lbs) - could and should have gone higher

C. HS Holds on wall as stability focus - :20 hold x 8

D. DB SA Row - 10 reps each side x 4 (did 5; first set was too light to count)
     35lb - 45lb DB


Felt good today. Need to push harder on the complex.

Wednesday - January 29, 2014

A. 3 Positional Snatch Pull: Floor, Below Knee, and Mid Thigh - Build to 105-110%
     49kg (110lbs) - need to work on hook grip. Could and should go higher

B.  3 Rounds
      10 Man Makers (20lbs each hand)
      30' Axle Walking Lunges, alternating legs (85lbs) - first time using an axle
TIME:  11:32

C.  3RM Bench Press - First time ever benching (used 10lb plates under feet; feet didn't touch the ground)
      113lbs

D. 3x20 Weighted Sit Ups - used 30lbs DB

E. DB SA Row 6 reps per side x 5 sets each side - started with 25lbs(too light - whoops!) - ended with 35lbs

Tuesday - January 28, 2014

A.  5RM Hang Power Snatch
      39kg (100lbs)
   
      3RM Hang Power Snatch
      45kg (88lbs)

B. 5 Minute Clock
    10 Clean and Jerks @ 93lbs - completed
    10 Clean and Jerks @ 108lbs - accidentally did 15 - whoops!
    10 Clean and Jerks @ 123lbs - completed 4
    10 Clean and Jerks @138lbs
    10 Clean and Jerks @ 153lbs

Rest 5 Minutes

C. AMRAP 10mins @90%
     7 HSPU
     9 T2B
     11 Box Jumps

Rest 4 Minutes

    AMRAP 10mins @ 95%
    Row 250m
    15 Goblet Squats (53lbs)
    4 Muscle Ups

Extra Work - EMOM 10min
    5 Burpees
    5 Kettle Bells Swings (up to eye level only) @ 70lbs

Monday - January 27, 2014

A.  10RM OHS

      43kg (95lbs)

B. 21-15-9

     Assault Bike Calories

     C2B Pull Ups

C. 2k Row

    150 Double Unders

    10 Squat Cleans at 90% (140lbs) - 7lbs below suggested weight. Need to push harder.

D. 3x15 GHD Sit Ups

Friday - January 24, 2014

A. 1RM Strict Press

     37kgs (83lbs)

B. 1RM Push Press

     57kgs (126lbs)

C. 22:00 Row

     :30 Hard

     :30 Easy

129-135m for every :30 Hard 

Thursday - January 23, 2014

A. Back Squat 2.2.2 Cluster

    98kg (216lbs) - should have gone up

B. "Amanda"

      9-7-5

      Muscle Ups

      Squat Snatches (93lbs) - did 83lbs

TIME: 14:00

C. Snatch Work

    - New Grip, use first ring on bar 

    - New Footing, closer feet

    - Elbows out

Tuesday - January 21, 2014

A.
15 KB SqT Clean (26lbs)
15 Burpees
15 KB SqT Cleans (35lbs)
15 Burpees
15 KB SqT Cleans (44lbs)
15 Burpees

B.
2k Row
150 Double Unders
100 Wall Balls - Accidentally did 130


C. Handstand work for 5-7 minutes

Monday - January 20, 2014

A. Push Press 5RM
     50kg (110lbs)

B.  Squat Complex (Squat Clean + Hang Clean (below knee) + Hang Clean (above knee) + TnG Squat Clean
      60kg (132lbs)

C.  AMRAP 10 @90%
      10 OHS (63lbs)
      10 Box Jumps (20inch) - Step Down
      10 T2B
ROUNDS: 5

Rest 4 minutes
D.  AMRAP 10 @90%
      5 Cal AB
      10 Front Squats (63lbs)
      20 Double Unders
ROUNDS: 4

Sunday - January 19, 2014

Partner Workout - Shannon and Morgan

70 C2B Pull Ups
2 Bear Complex (115lbs)
70 Burpees
2 Bear Complex (115lbs)
70 Box Jumps
2 Bear Complex (115lbs)

Sunday- January 12, 2014

A. 4x4 Consecutive Muscle Ups

    PR: 5 Consecutive Muscle Ups

    Total Muscle Ups: 21

B. Squat Cleans - Climbing to 1RM

     PR: 74kg (164lbs)

C. Light Hang Squat Clean work

Wednesday- January 8, 2014

Opens Workout 12.3

AMRAP 18:00
15 Box Jumps (20 inches)
12 S2OH (73lbs)
9 T2B

Rounds: 9 + 2 reps
Total Reps: 326

Tuesday - January 7, 2014

A. Snatch High Pull + Snatch + 3-5 OHS
      43kgs (94lbs)

B1. TnG Deadlift 215 (-2) x 4; rest :30
       3 DLs each round
B2. Max HSPU x4; rest 2:30
       Round 1: 14
       Round 2: 12
       Round 3: 11
       Round 4: 10

C.  AMRAP 10:00
      5 Cal Assault Bike
      10 DB Thrusters (30lbs)
      10 GHD Sit-Ups
   
       Rest 4 mins

       5 mins on AB - 95%

       TOTAL ROUNDS: 3 + AB + 3 DB Thrusters

D.  Row 800 x 4; rest 2 mins in between

Monday - January 6, 2014

A.  :30 SPRINT on AD/AB x8, rest 3:30 between
B.  Back Squat  climb to heavy 4
      98kg (210lbs) x 4
      100kg (220lbs) x 2
C.  5 RFT (Rest :30 between rounds)
      20 Wall Balls (14lbs)
      15 Burpees
      15 Pull Ups
   
      TIME: 8:02
     


NEW PR:   Four consecutive Muscle Ups. 2 Muscle Up PR