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