Saturday - September 26, 2015

A. Running Clock 
EMOM x 6 x 3 TnG Power Cleans + 1 Push Jerk  @ 65% of your PC+PJ 1RM
55kg/121lbs


EMOMx 6 x 2 TnG Power Cleans + 2 Push Jerks  @ 70%
60kg/132lbs


EMOM x 6 x 1 Power Clean + 3 Push Jerks  ascending; speed, foot work being main focus 
75kg/165lbs


B. AMRAP 10 
10 Box Jumps (30/24) * step down
10 C2B Pull-Ups
ROUNDS: Not sure... went in with the goal of unbroken C2B and did it. Very happy with that.


C. 3 Person Team: Maddie, Tori and I
75 Synchronized Back Squats with 60lbs sand bag (order front to back - Maddie, Tori, Me)
800m Buddy Carry w/400m Famers Carry (53lb KBs)
120 Calorie Row (increments of 20)
800m Buddy Carry w/400m Famers Carry (53lb KBs)
75 Synchronized Back Squats with 60lbs sand bag (order front to back - Maddie, Tori, Me)


Such a fun workout with them. Lots of laughs. Love this kind of stuff.

Friday - September 25, 2015

A. Power Snatch + Hang Squat Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork
140lbs - 1 RM is 150... I'll take it!


B. OHS – 5RM  + 2×5@90%
*improve on last week 

175lbs - old 1RM

190lbs x 3 - New 1 RM and 3 RM!

C. AMRAP 8 – competition pace  
6 Squat Snatch (135/93)
9 T2B
12 Bar Facing Burpees
ROUNDS: 4+2


D. Assistance Work 
3 Rounds 
15 Double Seated Bent Over DB Rows
20 Banded Scap Squeezes
15 Banded Good Mornings
16 (8 each side) Banded Side Steps 
15 Weighted Sit Ups

Thursday - Setpember 24, 2015

A. Front Squat – heavy triple and double @ 31X1
(current 104kg/229lbs) - 1RM is currently 106kgs/234lbs
3 x 225 (previously did 229lbs)

1 x 235 (failed second) - 1lb PR!



B. Strict Press
5RM - (current 45kg/99lbs) - 100lbs 
3RM  - (current 48kg/106lbs) - 110lbs x 2
1RM - (current 52kg/115lbs) - 115lbs


C. 
800m Run
1K Row
10 Rope Climbs
50 Clean and Jerks 115/83 -
TIME: 18:32


D.
8 reps x4 each side - DB SA Rows
5 x 5 Strict T2B
Learned two accessory add-ons for hamstrings

Wednesday - Setpember 23, 2015

Ran a 5k for work. Supports Boys and Girls Club.

* witching today as active recovery for tomorrow.




Focused on no heel striking and less contact time on the ground. Ran with two others. Not winded and I THINK I was running correctly.

Tuesday - September 22, 2015

A. Hang Clean Pull 5×5 @100-115% of clean. Straps and off blocks mid thigh 94kg/207lbs
95kg/210lbs


B. 
:20 hard on Bike
:10 transition 
:30 hard on rower 
Rest 5 min x 5 
*Fourth and fifth round.... the legggggs


C. 3 Rounds
100m Sled Push (sled only)
50 UB Double Unders 
25 KB Swings (70/53)
Rest 1 min between rounds 
TIME: 9:38



D. Assistance Work 
4 x 1:00 Weighted Plank Hold

Monday - September 21, 2015

A. Squat Snatch – Triple; (strongest position) - Hang above knee
Failed 132 on third snatch four times 



B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 
I think I did this wrong and started too light. Ended with 176lbs. Footwork and speed felt good.



C. Back Squat – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections.
253lbs for 5.... failed the very last rep of cluster but happy with getting 235lbs for 5 of the 6 reps!



B. 21-15-9
Power Cleans 
Strict HSPU
Start at 135/93, then 155/108, then 185/123
TIME: 7:44

Friday - September 18, 2015

A. OHS – 5RM  + 2×5 @ 90%

170lbs (have gotten 176lbs before... meh)



B. Back Squat – heavy single in 15 minutes once warm. + 3×3 @ 80%
Current 1RM is 266lbs

270lbs - 4lb PR!

Failed 275



C. For Time
5 Thrusters @ 205/133
7 Muscle Ups
5 Thrusters @ 185/123
6 Muscle Ups
5 Thrusters @ 155/103
5 Muscle Ups
5 Thrusters @ 135/93
4 Muscle Ups
30 Thrusters @ 95/63
TIME: 8:57



D. 10 min on bike

Wednesday - September 16, 2015

A. Push Press
5 RM - 150lb x 5
3RM -  155lb x2 (failed 3rd)
1RM -  Tried 160lbs..... always happens. Can never go up after going for max reps. I'll work on these gems


B. Front Squat – 3RM with 5 second pause each rep

190lbs - Failed 200lbs on third rep

C. 3 Rounds 
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
TIME: 20:48 - Only did 40 wall balls last round. Caught the last five to the face


D.  :14 second sprint on bike x 10; rest 1:20 between
Done


E. Weighted bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set 
13/8/7/6

 

Sunday - September 13, 2015 - Granite Games Day 3

Workout #1 (10 minute time cap)
40m Row
30 Burpee Box Jump Overs
40 Sand Bag Over the SHoulder (70lbs)
30 Burpee Box Jump Overs
40m Row
REPS: 111 - 6th place
** No one finished. Finished all bags.


Workout #2 (8 minute time cap)
15 Muscle Ups
30 S2OH with Axel (105lbs)
60ft OH Walking Lunge
TIME: 7:34 - 8th place


Overall Placement - 8th place!

Saturday - September 12, 2015 - Granite Games Day 2

September 12th - DAY TWO


Workout #1 (4 min time cap)

7 Front Squats at 160lbs
5 Front Squats at 170lbs
3 Front Squats at 180lbs
1 Front Squat at 185lbs
TIME: 1:46 - 12th place



Workout #2 (Triathlon)
500m Ski Erg (Scored as separate workout)
TIME: 1:54 - 12th place
3.5m on Assault Bike
1500m Run
TIME: 17:54 -22nd place


Workout #3 (8 min time cap)
5 Rounds:
10 T2B
10 Snatches at 80lbs
TIME: 6:52 - 20th place



Overall after day two: 12th place

Friday - September 11, 2015 - Granite Games Day 1

September 11th - DAY ONE


Workout #1 (8 min time cap)

3 Rounds
100 Double Unders
10 OHS (105lbs)
TIME: 4:45 - First place!




Workout #2 (8 min time cap)
15-12-9
Deadlifts (195lbs)
Strict HSPU
TIME: 3:24 - Eleventh place


Overall after day one: 4th place

Tuesday - September 8, 2015

A. Power Snatch : EMOM – x 12 x 2 TnG reps @ 70% 
47kg/105lbs


B. Clean pull with 2 sec pause below knee + hang clean pull x 5 sets @ 100% of your clean
94kg/207lbs


C. 200m Row @ 90% , into :45 @ 2:20/2:30 x 10
- Started between 1:45-1:48. Dropped to 1:50s. Last set 1:45.



D. EMOM x 12
Minute 1 : 1-2 Legless Rope Climbs 
Minute 2:  Triple Bounding Set Up x 2 
Minute 3: 15 GHD Sit Ups

Monday - September 7, 2015

A. “Danny”
AMRAP 20
30 BJ (24/20) *step down
20 push Press 115/83
30 pull-ups
ROUNDS: 4 + 30


B1. Back Squat
1×6 @ 70% - 85kg
1x6 @ 80% - 97kg
1×3 @ 90% - 109kg
1×2 @ 95% - 115kg

Saturday - September 5, 2015

A. Power Clean – every :60 x 2 tng reps x 12 min starting at 70% ascending.                     * Ended at 77kg/170lbs


B. Strict Press – every :90 x 10 x 2-3 reps. Starting approx 65-70%
Ended at 48kg/106lbs


C. 650m Row x 4; rest 3:30 between
2:31, 2:30, 2:32, 2:37


D. 20 Min AMRAP -  Partner WOD with Tori
35 Strict Pull Ups
30 Burpee Med Ball Throw Over Box
400m Med Ball Run
40 Strict Ring Dips (muscle up into each set)
ROUNDS: 9 Reps shy from 4 full rounds

Friday - Setpember 4, 2015

A. Back Squat 
3 @ 80% - 97kg
3 @ 82% - 99kg
3 @ 84% - 101kg
3 @ 86% - 104kg
3 @ 88% - 106kg
resting 2 min between sets 


B. Front Squat Ladder - 4 Minute Time Cap - Granite Games Workout
7 @ 160lbs
5 @ 170lbs
3 @ 180lbs
1 @ 185lbs
TIME: 1:54





C. 5 Rounds
10 Box Jumps (40/32)
20 Alt Pistols
30’ HS walk
40 Double Unders
rest 3 min btwn rounds
TIME: 21:34 (1:37-1:42 per round)


D. Assistance Work
:20 L Sit Holds (target) (you choose implement or how to hold today) x 3 sets
3 x 15 weighted GHD Situps

Wednesday - September 2, 2015

A. Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing)
180lbs

135lbs for drop sets



B. Strict Press
5RM - 95lbs
3RM - 100lbs
1RM - 115lbs (1lb PR)



C.  Clean Pulls 5 x 3 @ 90% ; rest 2 min between 
185lbs


C. Assistance Work
10 V-Ups
10 Second Hollow Hold
10 Butt Ups 
10 Second Hollow Hold 
10 Toe Touches
10 Second Hollow Hold
10 cCunches
10 Second Hollow Hold
10 Hollow Body Rocks
10 Second Hollow Hold
10 Swimmers Each Leg
10 Second Hollow Hold

Tuesday - September 1, 2015

A. Snatch + OHS
63kg/138lbs


B. Heavy Clean and Jerk
75kg/165lbs - no drive, sore lower back, not having it


C. 4 Rounds
10 T2B
10 Hang Snatches at 78lbs
TIME: 5:15


D. 15-12-9
Calorie Row
HSPU
TIME: 4:08


E. 2 Rounds - not for time
5 Burpee Muscle Ups
1.5 Legless Rope Climb


F. 4 x :40 plank holds on dumbbells

Monday - August 31, 2015

A. Snatch to  heavy single for the day ; allowed 2 misses above 65% ONLY in 15 min
63kg - slow off ground. Struggle is real.

B. Clean & Jerk – 3×2; not TnG at or above 80%

C. Back Squat
1×8 @ 65% - 79kg
1×6 @ 75% - 91kg
1×4 @ 85% - 103kg
1×4 @ 90% - 109kg

D. Front Squat
1×5 @ 70% - 74kg
1×4 @ 80% - 85kg
1×3 @ 85% - 90kg
1×3 @ 90% - 95kg


E. AFAP
100 Double Unders 
50 wall Balls (30/20)
25 Clean and Jerks (155/108)
TIME: 7:22