Wednesday - February 26, 2015

A. Front SqT – climb to heavy single in 12 minutes; volume is key
106kg/233lbs - PR by 2lbs




B. 4 Rounds @ 70%

Row 300m 

30 UB Double Unders - UB on first attempt each round

10 KB power cleans 55/35

30’ Lunge with KB (front rack position)

15 T2B

30 UB Double Unders - UB on first attempt each round until last round. Tripped up on number...2! Ha!

10 Power Snatch TnG 95/63

Row 300m

Rest 5 min between Rounds

Rounds:

6:13 (11:13) - 6:13
18:03 (23:03) - 6:50
29:59 (34:59) - 6: 57
41:39 - 6:40

Went a true 65-70% here. My shins hurt like a mother on the double unders. Assuming from box jumps yesterday.

Tuesday - February 24, 2015

A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 min

143lbs - did class/partnered up. No time to go up. No struggle here. Would like to try 155lbs.

A2. DB / KB Suit Case Single Leg Squats 6-8 reps each leg x 4-5 sets; rest 2:30

30lbs

 

rest 

 

B. @ 110%

:20 of Thrusters (75/53) 95/63 (115/83) 135/93

:25 of Box Jumps

:30 on Bike 

rest 4:30 x 4 sets 

*each set of thrusters climbing in weight

14/22/4 = 40

13/18/5 = 36

13/16/5 = 34

10/16/5 = 31

Total = 141




C. 7 min EMOM of HSPU; keep volume / intensity low and tng reps

7 x 5 HSPU

D. Accumulate 2 min of L-Sit Holds

P Bar - Done

Monday - February 23, 2015

Completed as much of two sessions as I could in one....

A. Back SqT – EMOM x 6 x 1 rep  @90%

109kg/239lbs (90% of 121kg/266lbs) - felt heavy/lower back

B. AMRAP 10

1 + 1 (Snatch + OHS) x 3 (155/103) - first round unbroken. Second 2/1 and singles for third and fourth

6 Bar Facing Burpees 

9 C2B Pullups - unbroken until round 4 (last three I kipped)

12 Cal Row 

ROUNDS: 4

C.

1 Power Clean + SqT Clean + Push Jerk 65-70%  x 2 reps every 2 minutes (originally supposed to be EMOM but did after work out)

57kg/126lbs (70% of 180lbs.... 1RM of last tested Push Jerk of 176lbs... rounded up to 180lbs)

D. Double DB Seated bent over Rows 12 reps x 4 sets

30lbs

E. 6 min on rower

:30 on hard (1:54-1:57)

:30 on easy 

Sunday - February 22, 2015

A. 30 Minute Row - not max effort (completed with Maddie, Kim and Andie)
Meters: 6,529 - Rowed between 2:12-2:23ish


B. 4 Rounds
25 GHD Sit Ups
:20 L-Sit Hold from Rig
12 Reverse Hyper at 30kg


C. Mobility
- Upper back specifically... Dear Back, Snatches need you to be more flexible. Love, Me

Saturday - February 21, 2015

A. 1 Clean Pull at 100% every 90 seconds x 6
93kg/205lbs


B. Pendlay Rows 5x5
Worked up to 53kg - felt good


C. Partner Workouts w/Maddie


AMRAP 6
7 Cal Bike
10 Burpee Box Jumps
Rounds: 5 + 1 (Shannon started)


AMRAP 6
10 KB S2OH (53) - Snatched alternating arms. Felt better than expected.
10 HPC (108lbs) - unbroken
Rounds: 6 + 18 (Maddie Started)

Friday - February 20, 2015

A. 14.4 @ Opens / Competition Pace 

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row 

50 T2B
40 Wall Balls (10' target)
30 Cleans, 135/93.

20 Muscle Ups

Total Reps: 193 - 1 minute slower on tie-breaker time but got 2 more MUs. Paced too much onT2B.

2014: 191 Reps (11 muscle ups)

B. Back Squat 3.3.3 Cluster; rest :15 between clusters. Build to heavy cluster in 20 minutes
-215lbs on bumpers. Didn't struggle; just out of time. Did 6:30 PM class

Wednesday - February 18, 2015

A1. Bench Press – @ 80% x Max Reps x 4 sets; rest :30

A2. Max Muscle Ups x 4 sets; rest 3 minutes

51kg/112lbs (80% of 64kg/141lbs)

Sets: 8/6, 7/5, 8/5, 7/5

B. Map Training @ 80% today – sustainable throughout

AMRAP 10 

5 Strict HSPU 

10 KB SqT Cleans (53/35)

15 Cal Row

ROUNDS: 4+5

rest 4 min

AMRAP 10 

5 Front SqT (185/123) 

10 T2B

20 Double Unders 

ROUNDS: 7+30 (shy 5 DUs of 8 rounds) - probably closer to 90% effort. Sustained pace throughout.

directly into 

7min of coasting pace on bike (cool down)

 

Assistance Work for Day: 

A. Weighted Back Ext – 3x15 - 15lb plate

B. Waiters Carry – 30' each arm x 5 sets each arm - 18lbs KB

C. Plate OH Extensions 4x12

D. Scap Work; small plates today

Above = done

Tuesday - February 17, 2015

A. Snatch Grip Deficit Deadlift – Climb to heavy TnG Double

95kg/209lbs
 
B. 10 min Bike – Max Calories
Calories: 105 (4 Calorie PR)

C. 10 x 3; Strict Pullups; ascending

36lbs

D. DB SA Row 6-8 reps each side (twist at top, really extend that body) x 4 sets each side

35lbs

E. Yoke Walk – HEAVY x 30′ x 5 
+60kg - First time doing these; awkward

F. Reverse Hyper 3-4 sets of 20-25 reps at 40+% of your BS 1RM

48kg/106lbs
 

Monday - February 16, 2015

AM

A. OHS – build to 5RM

5RM - 63kg/138lbs

B. OHS – build to heavy triple, double and single 

3RM - 70kg/154lbs

2RM - 75kg/165lbs - felt good

1RM - failed old 1RM at 80kg from the jerk. Off day - would like to redo this weekend.

PM

A. Back SqT – climb to heavy single

121kg/266lbs -PR by 2lbs

B. 3 x 6 @ 70% of  D

85kg/186lbs

C. AFAP

30 bar facing burpees 

30 Snatch’s (135/93)

30 bar facing burpees 

30 Clean and Jerks (135/93)

30 bar facing burpees

TIME: 14:44 - snatches were all over the place; need to find a comfortable grip to grab and go

D. 2k Row @60-70%

8:29

E.4 Rounds 

15 Band Scap Squeezes 

10 DB Double Arm Seated Bent Over Row (30lbs each arm)

15 DB Weighted Situps (40lbs)

 

ADDED:

F. 4 Rounds

25 GHD Sit Ups

5 Muscle Ups (unbroken)

G. 5 Rounds

2 30' Waiters Carry

2 Turkish Get Ups (1 each arm)

 

Saturday - February 14, 2015 (partner WOD)

A. 3RM Squat Clean. Go heavy. Don't max out

85kg/187lbs x 2 (failed third twice)

B. 5 min Max Calorie on AB w/partner

Partner: Kelllllie

92 Calories

C. Partner WOD

Partner: Lynnnnnn

Row 2,500m - switch every 250m

250 Double Unders

Row 2,500m - switch every 250m

Time: 22:22 (:20 behind Maddie and Kel) - they had to redeem themselves from last time :)

D. Handstand Walks for 10 mins

Friday - February 13, 2015

A. Power Snatch + Snatch Balance + OHS x 2

(1 power snatch + 1 snatch balance (re rack it) + 2 overhead squats)

55kg/121lbs

B. Push Press x 2 + Push Jerk + Split Jerk; build to max in 12 min

65kg/143lbs

C. Back Squat – climb to heavy single with 3 second pause in hole; no bounce

105kg/231lbs 

D. AMRAP 10

60 Bar Facing Burpees

30 OHS (120/90)

10 Muscle Ups

Reps: 117 (17 burpees into round 2)

Wednesday - February 11, 2015

Fighting cold. Completed in one session. Body not feeling the greatest. 

A. Deadlift – climb to heavy triple for the day, TnG reps – in 12-15 min

120kg/264lbs - PR 3RM

B. 65% of B; for 3 sets of 7 reps TnG; rest accordingly in between

78kg/172lbs

 

C. AFAP

100 C2B Pullups (MUST be done in 10 sets of 10 unbroken C2B- final progression)

TIME: 10:58 - Goal: knock 1:30 off of this time in 1 month

80 Ring Pushups (chest to abmat – ring just above abmat height)

60 T2B

40 Front Rack Walking Lunges 135/93

20 Back SqTs from floor 185/123

TIME: 29:29 - last week I didn't have butterfly C2B. Completed 95 of these doing butterfly C2B. Slower time than many but pumped about this. 6x10 C2B took me 10:21 three weeks ago.  

D. Reverse Hyper 3 sets of 10 reps  

30kg/66lbs

E.10 min Recovery Row

- Rowed between 2:10-2:25

 

Tuesday - February 10, 2015

Fighting a cold....

A. 7RM TnG Power Snatch 

48kg/106lbs

B. Power Clean (high blocks, above knee) x 3 + split jerk x 1; build to max in complex here

70kg/154lbs

C.  Snatch Pull from knee (vertical shin) 4×3 @102-105%

65kg/143lbs

D. 4 Rounds @ 110%; Rest 4 Min between each round

10 Cal Bike 

15 Russian KB Swings (53)

30 Double Unders 

1:23/1:20/1:23/1:20

E. Bike 

:20 HARD / :40 easy no arms  x 14 min

Monday - February 9, 2015

Joined class with Brandon, Justin, Juan and Jay 

A. 2x2 back squat for the day
- 243lbs. Heavy but not to failure.


B. Running Clock:
5 Min of Burpees:
TOTAL:76

Directly into SqT Clean Thruster – 7 minutes to hit 1RM

- 165lbs (failed 175lb with a minute left) 

Directly into 5 min AMRAP (competition pace):

7 Box Jumps (24/20)

9 T2B

11 Should to Overhead (115/83)

ROUNDS: 4+12

C. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min
- 155lbs. Not much shoulder left after workout


D. 10:00 Recovery Row - Done
- Rowed between 2:13-2:23


E. 3 Rounds:
:20 L-Sit on P-Bar
1:00 Plank hold - used 25lb plate

Sunday - February 8, 2015

A. Back Squatted
- Didn't go heavy. Just wanted to get in volume. Worked up to 105kg/231lbs and did 5 x 3. legs felt like jello.
  
B. 5 Rounds For Time:
5 Power Cleans (123)
10 Bar Facing Burpees
TIME: 5:10
  
C. Butterfly C2B Work. Got 20 in a row! - PR
  
D. 5x20 GHD Sit Ups

Saturday - February 7, 2015

A. 5 Bar Lateral Burpees + 20 Double Unders + Hang Snatch + TnG Snatch

- Worked up to 50kg/110lbs. Missed TnG snatch on 53kg

  

B. AFAP – Go Go Go!

20 HSPU

30 Bar Lateral Burpees 

40 Front Squats (135/93

TIME: 4:42

  

Rest / recovery 

  

C. For time: 

50 Russian kb swings 70/53

500m Row 

40 Alt. KB Lunges (hold in goblet) (53)

40 Box Jumps (20)

300m Row 

30 Shoulder to OH with KB (swapping every 5 reps with KB) (53)

20 Cal bike 

20 KB Cleans (alt arms) (53)

100 Double Unders 

10 Burpee Muscle Ups 

TIME: 22:50

 

D. Added:

20:00 recovery row. Rowed between 2:10-2:23

5 x30' HSPU 0 unbroken

Friday - February 6, 2015 (13.4 repeat)

A. Clean & Jerk; build to heave single in an every :90 for lifts. for 10-15 lifts, starting at about 70% or so
70% of 1RM (80kg/176lbs) = 56kg/123lbs

- 88kg/194lbs - PR

 
B. 13.4

7 min clock as many rds as you can, ascending ladder by 3's

3 Clean and Jerks (93)

3 T2B

6

6

etc…

TOTAL REPS: 96 (6 into the 18 C&J)

  

C. Accumulate 2-3 min of Pbars L-Sits

- Did hanging from rig  

  
D. 10 min Recovery Session Row at Z1 Pace 

-Done. Paced between 2:10-2:23

Thursday - January 5, 2015

Used today as a recovery / fun day. Worked out with Nick and Matty V.


   
A. EMOM 12

30' Handstand Walk (unbroken)

40 Double Unders (tripped up on set 4)

B. AMRAP 12

10 Cal Bike

20 Weighted Ab Mat Sit Ups (15kg)
Rounds: 5 + 6

C. Row

:30 on hard

:30 on easy

1 min on hard

1 min on easy

1:30 on hard

1:30 on easy

2 min on hard

2 on easy

1:30 hard

1:30 easy

1 min hard

1 min easy

:30 hard

:30 easy

Meters: 3,437

Wednesday - February 4, 2015

A. High Hang Blocks SqT Clean + Push Jerk + Split Jerk ; build to max in 18 min
60kg/132lbs - very difficult/mostly mental
   
B. Front SqT – build to 3RM with 3 second pause in hole on each rep
85kg/187lbs - didn't feel right today
         
C.
10 Hang SqT Cleans (93) - unbroken
30 C2B pullups
10 Hang SqT Cleans (108) - 5/5
30 C2B Pullups
10 Hang SqT Cleans (123) - 4/7/3
30 C2B Pullups
TIME: 12:45 - Bounced all hang cleans. Happy with this as C2B are by far my greatest weakness.... for now : )
   
D. DB SA Row 4x8 each side
40lbs

               
E. Reverse Hyper 3x12

30kg

Tuesday - Janaury 3, 2015

A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @100% of your clean
93kg/205lbs
      




B.
15 KB swings (70/53) + Max Muscle Ups
rest 4:30 x 3
Round 1: 7 - should have been 8 or 9 reps
Round 2: 5 -  all over the place
Round 3: 7

Muscle ups felt weak. Was swinging a lot. I'll be working these, this weekend.
      



C. MAP Training ; increasing % output
AMRAP 10 @ 80%
10 Cal Bike
12 Hang Power Clean (95/63)
30 Double Unders
ROUNDS: 5+16 - tripped up double unders twice
    




rest 4 min
    




AMRAP 5 @ 90+%
5 Deadlifts (275/183)
5 Strict Ring Dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
ROUNDS: 3+10+20ft
    




D. Reverse Hyper 3 x 15 @25% of back squat
3x15 @ 30kg/66lbs (120kg/264lb Back Squat)

Monday - February 2, 2015

After an hour and a half in the car❄️❄️....

A. EMOM x 10; Snatch TnG Triples Starting at 65%
38kg, 40kg, 40kg, 43kg, 43kg, 45kg, 50kg, 52kg, 53kg, 53kg - felt very heavy. fFet were wide too.



B. Back SqT – 3RM for the day
115kg/253lbs x2

- Legs were jello, next time! Got 253lbs two weeks ago no problem.

 
C.  Running clock 
3 Min Max Burpees to 6’ Target 
Total Burpees: 57



Directly into 6 minutes for Max Clean and Jerk
Weight: 175 

- Old 1RM! Felt good! Wish I  did 185lbs

Into 9 min AMRAP of
10 Thrusters (95/63)
10 T2B
10 Box Jumps (24/20)
Total Rounds: 6+5 

Saturday - January 31, 2015 - Love Em' Or Leave Em'

Love Em' or Leave Em' Partner Competition with Stephen at CF Route 1


WOD 1
Power Snatches at 75lbs
Male completes sets of 25 | Female completes sets of 10
10-25-10-25-10-25-10
- Completed my sets unbroken. Snatches felt good.
TIME: 5:55


WOD 2
Karen (150 Wall Balls) with 10 HSPU at every 25th Wall Ball
- We split 50/50: 10 WB/15WB/10HPU (alternated). Wall balls felt good! HSPU felt good!
TIME: 5:59




WOD 3
12:00 AMRAP
20 KB swings (53) (females did Russian) - KB couldn't touch ground
10 Burpee Box Jumps
- Felt good. Grip started to go on the last two rounds of KB swings. All sets unbroken. Longest 12 mins in a long time, ha!
ROUNDS: 11+9


WOD 4 - Floaters
DT: 6 S2OH, 9 HPC, Max Deadlifts
Total: 49 Reps (three behind Alicia Gomes)
Team Total: 95 Reps


7th place going into the elimination rounds of finals (top 8 teams went)


Final Round 1
1k Row (split between us) - Shannon 400m | Stephen 600m - I rowed at 1:46. Felt good.
60 T2B (partner had to be hanging on the rig)
TIME: 5:46 - First place


Final Round 2
2 rounds each:
15 C2B
9 Front Squats (205/135)
- Didn't advance here. First set unbroken, second set came off the bar twice. grip was gone. need to work C2B. I WILL learn to love these.


Overall: 6th place!
First time competing with Stephen. Communication was good and transition time was fast. We did well; I look forward to working with him more... great push, great partner.