Wednesday - October 28, 2015

A. Split Jerk – wave 3.2.1.3.2.1.3.2.1 etc. essentially hitting heavy triple, double and single for the day 
Ended with 91kg/200lbs


B. Front SqT – 3RM + 2×3 @ 90% 
105kg/231lbs
95kg/208lbs


B. “Jackie”
1000m row 
50 thrusters (45)
30 Pullups






TIME: Dumb. That's what.

Tuesday - October 27, 2015

A. Snatch Cluster 1.1.1; rest :15 between cluster reps (10 count between reps)
63kg


B. Weighted Pull Ups
3×5; ascending in weight - 10, 15, 20 - should have gone more
5×3; ascending in weight - 23, 25.5, 28, 30.5, 33 - should have done more


C. MAP Training @ 80%
AMRAP 7
100m Shuttle Run 
10 Hang Power Cleans 95/63
30’ HS Walk
ROUNDS: 5

rest 3 min 


7 min clock 
:30 hard on bike 
:30 easy


rest 4 min



AMRAP 7
7 Burpee Touch’s 
7 Box Jumps (30/24) step down 
7 KB Swings - 70lbs
ROUNDS: 4 or 5?

Monday - October 26, 2015

A. 5RM Strict Press (from ground - no racks available) + 2x5 @ 90%
45kg/99lbs (3kg under PR)
Drop Sets: 40kg/88lbs


B. 5RM Back Squat + 2x5 @ 90%
113kg/249lbs
Drop Sets: 100kg/220lbs
- Legs felt weak. Assuming its from having four days off in a row.


C. 8 Min Ladder
2/2, 4/4, 6/6, 8/8 etc
Strict Dips (Muscle up into set of dips)
Squat Cleans at 95lbs
REPS: 4 dips in round of 12


D. 10 Min Cool Down Row at 2:20 pace
Meters: 2, 166
+
2 Rounds of:
20 Weighted Sit Ups
15 Band Scap Squeezes

Tuesday - October 20, 2015

A. Wodapalooza Qualifier
5 Mins for 5 successful Clean and Jerks - total weight
190, 185, 185, 185, 185


B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 48 - 2 better then last time!




Overall placement in the qualifier was 60th

Monday - October 19, 2015

A. Wodapalooza Clean and Jerks - 5 C&J in 5 mins = total weight
195, 200, 175, 175, 180
TOTAL = 925


B. 4 Rounds
9 Clean and Jerks 185/123
15 Bar Lateral Burpees
21 Cal Row
TIME: 18:16


C. Assistance Work 
HSPU, strict deficit –  5×5 
Kipping HSPU, deeper defciit 3 x 5 TnG




Body felt horrible. Lower back, bum, quads, traps. Moved through the workout at about 65%

Sunday - October 18, 2015

A. 1RM Snatch
- No misses up to 143lbs. Tried for PR at 153lbs - failed behind


B. 10 Min AMRAP
15 T2B
18 FR Lunges at 123lbs
21 Cal Row
ROUNDS: 3 or 4  - wasn't pushing. Just did to move and breath.


C. 6 Min AMRAP
10 Cal Bike
10 Box Jump Over/Step Downs
30 Double Unders
Rounds: 3 + 44 (6 Double Unders away from 4)


Rest


D. 2 Mile Relay with Mickey, JP and Tori. 400m splits each x 2
Overall time: 11:20
My splits: 1:16 and 1:24 (up the stairs, into the gym to tag next person)


E. 21-15-9 with JP (Tori and Mickey went together)
Syncho Deadlifts at 185lbs
Syncho Deficit HSPU (5 and 3 inch deficit)

Saturday - October 17, 2015

A. Wodapalooza Qualifier
5 Mins for 5 successful Clean and Jerks - total weight
200lbs - PR
185lbs
180lns
Failed last two


B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 46 (6 muscle ups into round 10)


C. Overhead Stability Work - Did sets of 3's up ti0176lbs. Felt good but shoulders were smoked from the qualifier

Thursday - October 15, 2015

Rowed at home


300m Intervals x 4; rest 1:00 between
SPLITS: 1:10, 1:09, 1:11, 1:10


Rowed 1k at 2:06

Wednesday - October 14, 2015

A. Front SqT – 3RM with 2 second pause each rep + 2×3 @ 90% with pause

93kg/205lbs

Drop sets: 83kg/183lbs


B. EMOM x 16 (progression build out)
6 Cal AB+ 6 = each minute
Couldn't keep the 6 calories for the last 4 minutes. Dropped to 5 calories.

C. EMOM x 20
Odd: 50’ Sled Push - additional 90lbs on sled
Even: Muscle Ups - right shoulder wasn't right, only did 3 across. Tried using more of a hollow body suggestion from Chase. Need to work on it more.


D. Assistance Work
3 x 20 GHDs
4 x 8 reps each arm - DB Rows - 40lbs
4 x 15 Scap Squeezes

Tuesday - October 13, 2015

A. Snatch – up to 3RM from the knee + 2×3@90%


60kg/132lbs from the hang TnG
Drop sets: 55kg/121lbs


B. Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%
90kg/198lbs
80kg/176lbs




C.
40 Double Unders
15 GHD Sit Ups
300m Row 
15 TnG Box Jumps (don’t extend at top, just down and up)
20 KB Swings (53/35)
15 Weighted Ab Mat Sit Ups - 25lbs
10 Power Snatches (95/63)
rest 5 min x 3 
*sustainable rounds is the goal here
TIMES: 4:11, 4:23, 4:15 - really fun workout with Nick and the 6:30 PM class. Cant guarantee I would have gone this fast without him though! Shannon 3, Nick -0

Monday - October 12, 2015

A. Strict Press – 5RM + 2×5 @ 90%
48kg/106lbs - PR

Drop sets: 43kg/95lbs
B. Push Jerk – 5RM + 2×5 @ 90%
75kg/165lbs

Drop sets: 66kg/148lbs


C. Back Squat – 5RM + 2×5 @ 90%
110kg/242lbs

Drop sets: 99kg/218lbs


D. ONE Bar, athlete changes weights 
5 Thrusters 205/123
7 PBar HSPU
9 Power Cleans
9 Thrusters 185/113
12 Strict HSPU
15 Power Cleans
9 Thrusters 165/108
15 HSPU
21 Power Cleans
TIME: Didn't look.


E. Assistance Work  and squat cleans up to 187lbs

Saturday - October 10, 2015

A. Wodapalooza Qualifier


30 Cal Row
30 Wall Balls
30 T2B
30 Deadlifts
30 Box Jump Overs
30 Deadlifts
30T2B
30 Wall Balls
30 Cal Row
TIME: 16:39




B. 1RM Back Squat w/5 sec pause
231lbs

Friday - October 9, 2015

Week 2, Workout 2 - Wodapalooza Qualifier


AMRAP 7
21-15-9
HSPU
C2B Pullups 
*note completion of 21-15-9 time


REPS: 132 (finished set of 21 C2B)

Thursday - October 8, 2015 - Active Recvoery

Completed at home


500m Row x 4
Rested 1:30 minute between rounds


Rowed 2,500m at 2:03 pace

Wednesday - October 7, 2015

A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes 
80kg/176lbs
Failed 85kg/187 on split jerk


B. EMOM x 10 x 1 rep at 65-70% of A
65kg/143lbs


C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability 
*goal here is up and down fluently, efficiently working the position
 65kg/143lbs


D. Front Squat – 3RM with 3 second pause each rep + 2×3@90% with pause 
90kg/198lbs
80kg drop sets


E. ON BIKE
10 min 
:30 hard / :30 easy



F. Assistance Work 
Tabata x 14
1st Hollow Rock 
2nd Superman Rock 
*rotate back and forth each interval
+
DB Single Arm Press 6-8 reps x 4 sets each side (25,25,25,30)
+
Belly on Wall HS holds :30 x 3 sets; rest accordingly
+
DB SA Row 8 reps x 4 sets here

Tuesday - October 6, 2015

A. Snatch – 3RM from blocks (knee height)
115lbs


B. Weighted Chin-Ups 4 × 6
10,15,20,25




C. MAP training per @ 80-85% – sustainable rounds 
AMRAP 8
100m Run (done in 50m increments shuttle run)
200m Row
30 Double Unders
ROUNDS: 3 +200m and 24 Double Unders


Rest 3 min 


AMRAP 8
1 Legless Rope Climb 15′
3 Deadlifts 315/223
5 Box Jumps 36/30
ROUNDS: 6

Monday - October 5, 2015

A. 3 Positional snatch for Wodapalooza + OHS
138lbs / 5 OHS (current 1RM is 150lbs)


B. Push Press – 5RM + 2×5 @ 90%
5 x 65kg
Drop sets: 58kg


C. Back Squat – 5RM + 2×5 @ 90%
- Didn't do. First time lower back hurt in a long time.


D. CP Batt Test 
AMRAP 20 
20 Squat Cleans @ 135/93
20 C2B
20 Cal Bike
ROUNDS:3+4. Worst day for C2B in a while.... disaster zone.

Saturday - Ocotber 3, 2015

A. 3 Position Snatch - need a redo


B. 12:00 AMRAP
12 Thrusters (start at 55lbs and increase 10lbs each round)
35 Double Unders
ROUNDS: 7 Even (reps 329)


C. Partnered with Tori
200m Run with rower
500m row/each
200m run with rower
1k row - switched every 250m
30 muscle ups
Time: Beat the boys

Friday - October 2, 2015

A. Power Snatch - off of 140lbs
2 x 2 @ 70% - 100lbs
1 x 4 @ 75% - 105lbs


B. Power Clean + Push Jerk – off of 187lbs
75% x (2+1) x 2 - 140lbs
80% x (1+1) x 3 - 150lbs


C. 80% MAP training
AMRAP 10 @ 80%
12 Cal AB - Um, well, broke the bike at the gym so I had to replace with running. Ran 400m
10 KB Swings @ 53/35#
5 Burpees Over Box, 24/20
10 T2B
ROUNDS: 2+ Run/8 KB swings?


-rest 4 minutes-
AMRAP 10 @ 80%
150m Row
20 UB Wall Balls
3 DB Manmakers, 45/35#
35 Double Unders
ROUNDS: 3 or 4 plus 4 WBs

Wednesday - September 30, 2015

A. Back Squat
80% x2x3 - 220lbs


B. Snatch
75% x 2 - 115lbs
80% x 2 - 120lbs
85% x1x3 - 130lbs
80% x 1 - 120lbs


C. Jerk
75% x 2 - 150lbs
80% x 2 - 160lbs
85%x1x3 - 170lbs


D Snatch Pull
100% x3x2 - 150lbs
105% x2x2  - 160lbs


E.
:30 sec. AB sprint @ max effort
rest 3 minutes x 4
Rounds: 14/12/12/11
+
:30- sec. row sprint @ max effort
rest 3 minutes x 4
Rowed at 1:34-1:37 for majority. Fell to 1:41 last round


F. 8 min EMOM
4-5 Muscle Ups
30ft Handstand Walk

Tuesday - September 29, 2015

A. Power Snatch - 1rm 63kg/140lbs

60% x 3 - 38kg

65% x 3 - 41kg

70% x 2 - 44kg

75% x 2 - 47kg

80% x 1 - 50kg

85% x 1 - 53kg

90% x 3 - 56kg

B. Clean & Jerk - 1rm 88kg/194lbs

60%x2 - 53kg

65%x2 - 57kg

70%x2 - 62kg

75%x2 - 66kg

80%x2 - 70kg

85%x2 - 75kg

C. Clean Pull - 94kg/207lbs

85%x2 - 80kg

90%x2 - 85kg

95%x2 - 90kg

C. EMOM x 10

Odd: 100m shuttle sandbag run 

Even: 40’ Heavy yoke walk

+

EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across - 28lbs

Minute 2: 10-15 star jumps 

+

3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace