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