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.