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.