Saturday - July 11, 2015

A. Granite Games WOD
10 Deadlifts at 155lbs
5 Muscle Ups
10 Deadlifts at 175lbs
5 Muscle Ups
10 Deadlifts at 195lbs
5 Muscle Ups
10 Deadlifts at 215lbs
5 Muscle Ups
10 Deadlifts at 235lbs (tiebreaker 9:26)
5 Muscle Ups
10 Deadlifts at 255lbs - got 4
Max Muscle Ups
TOTAL REPS: 79


B. Barbell Bent over Row 5×10 – supanated grip
95lbs


C. DB SA row – heavy 4-6 reps. X 5 each side
53lbs

Tuesday - July 7, 2015

A. Clean – 3RM + 2×3 @ 90%

80kg/176lbs (failed 85kg/187lbs)

72kg/158lbs

B. Weighted Pullup Complex: Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets

15lbs

4,4,2,3

C. Map training @80% output – sustainability start to finish

AMRAP 11

10 Cal Bike

10 Hang Power Cleans(115/83)

10 Box Jumps (30/24) step down

10 T2B

ROUNDS: 4 + 10 calories

rest 5 min

AMRAP 11

400m Run

15 KB Swings (53/35)

1 Legless Rope Climb

30 Double Unders
ROUNDS: 3 + 100m Run

D. DB SA Row 8 reps x 3 sets each side
40lbs

Monday - June 15, 2015

A. Push Jerk – 5RM + 2×5 @ 90%
75kg/165lbs - 1kg more then last week

67kg/147lbs

B. Back SqT – 5RM + 2×5 @ 90%

100kg - 10kg less than last week. Lower right back.

No drop sets

C. Strict Press - 5RM + 2x5 @ 90%
43kg/95lbs - need to build back up

39kg/85lbs

D. 4 Rounds
5 Front Squats at 165lbs
10 Strict HSPU
25 T2B
TIME: 11:36

E. DB SA Rows 8 reps x 4 sets each side
40lbs

Friday - April 24, 2015

A. Snatch – heavy triple, heavy double , heavy single. . . think Wave format here ; building with volume and listening to the body

65kg/143bs - no misses 

68kg- missed. Locked out and chest fell

B. Split Jerk – same scheme as above, volume based and weights per reps dependent on the athlete and their focus

90kg/198lbs - PR by 6lbs!
93kg/204lbs - missed. Locked out and chest fell

C. 
5 Min AMRAP (Lynn's Masters)
5 Muscle Ups
10 Power Cleans
ROUNDS: Finished 4?


D. 21-15-9
Strict HSPU
Deadlifts (155lbs) - unbroken
TIME: 3:10

D.
DB Rows 4x8 each arm - 45lbs
Weighted Sit ups - 3 x20 - 25lbs