Tuesday - December 9, 2014

A1. Pause Clean pulls; 2 second off ground + 2 second just above knee; then pull @100% of Clean

205lbs / 93kg

A2. Seated Box Jump into Burpee Broad jump on ground x 2 reps ; rest 1:30-2 min 

X 5 sets for above 

B. 20RM Push Press ; don’t worry about past numbers on this, focus on the now. We will be building on the muscular endurance piece quite a bit here on out. 

46kg/101lbs (Need to go up next time. Didn't struggle much)

C. Weighted Pullups - every :90, perform 3-5 reps x 10

21lbs

D. 10 Rounds

Row 2 min hard

Bike 1 min easy

* :15 gap between stations for full starts 

Meters: 4,799 Row

Calories: 68 (bike)

Saturday - December 6, 2014 (Champlain Valley Ind. Comp)

Workout 1

3 Rounds for Time

18 Box Jump Overs

15 S2OH (95lbs)

10 C2B

TIME: 6:00 something (sixth place here)

Workout 2

Clean Ladder

5 x 108lb

4 x 135lbs

3 x 155lbs

2 x 185lbs

1 x 205 lbs - PR!

TIME: 3:40 (third place here)

Workout 3

EMOM x12

Odd: 10 T2B - Remaining time of Heavy Wall Balls

Even: 6 One-Arm Snatch 53lbs - Remaining Time of Heavy Wall Balls

Total score = Wall Balls = 88 I think (sixth place here)

Workout 4

3 Rounds:

75 Double Unders

20 Deadlifts (185lbs)

30 Lateral Burpees

20 Deadlifts (185lbs)

75 Double Unders

TIME: Forget, 7:20 maybe? (put me in fourth)

Finals: 18min Time Cap

1000k Row

27 HSPU

21 OHS (115lbs)

15 Hand Power Snatch (115lbs)

10 Muscle Ups

500m Row

TIME: Got back to the rower for 100 meters

Placed third (27 points). First time on the podium! Tasia First (9 points). Maddie Second (26 points).

Tuesday - December 2, 2014

A. Squat Clean Ladder (5:00 min time cap) 

105lbs x 5

135lbs x 4

165lbs x 3

185lbs x 2 

2015lbs x 1 - Failed three times 

B. 3 Rounds:

18 Box Jump Overs

15 S2OH (95lbs)

12 C2B

TIME: 7:05

**need to muscle through C2B

C. Push Cycle - Deficit Weighted Push Upds

4 x 8 10lbs on 25lb and 15lb plate

Monday - December 1, 2014

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

50kg

B. Back SqT 3x3@90% of 3RM (245lbs)

100kg(220lbs)

C.

20 Power Cleans (155/108)

10 Bar Facing Burpees

15 SqT Cleans (205/133-143)

15 Bar Facing Burpees

10 Deadlifts (295/193)

20 Bar Facing Burpees

TIME: 8:26

D. DB SA Row 7 reps x 4 sets each arm

Set 1: 40lbs

Set 2-4: 45lbs

E. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat (118kg/260lbs)

35kg

Sunday - November 30, 2014

Add in work

OHS Volume

3 x 35kg

3 x 45kg

3 x 55kg

3 x 60kg

**Traps and shoulder = super sore from muscle ups yesterday

Pull Cycle

2" Deficit Snatch Grip DL 6x5 @ 75%

60kg 

**felt heavy

Push Cycle

Side Raises 3x8 each arm 

25lbs

Front Raises 3x8 each arm

25lbs

**First time doing these. Ouch. 

Saturday - November 29, 2014

A. Every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12

56kg, 58kg, 60,kg, 63kg, 65kg, 67kg, 69kg, 71kg, 73kg(161lbs)

** Should have started a little bit higher. Felt Good.

B. Continue on to max out your clean in 12-15 min 

75kg, 80kg, 84kg, 86kg, 89kg(196lbs) - PR!

C. AMRAP 20 

2 Muscle Ups

4 HSPU

8 KB Swings (70/53)

ROUNDS: 15 + 1

D. 20 min Bodybuilding Session

Push Cycle (**first time doing this cycle scheme... too light the entire way through. Talked to Chase and will fix for the next go around)

8 - 37kg

6 - 40kg

4 - 47kg

2 - 57kg

1 - 62kg(137lbs) - first time doing this cycle.... went too light

8 - 47kg

6 - 50kg

4 - 55kg

2 - 62kg

Monday - November 17, 2014 (Week 3 ECC Qualifier)

 AMRAP 20

50 Wall Balls

50 Double Unders

40 Box Jumps

40 T2B

30 C2B

30 Bar Facing Burpees

20 Power Cleans

20 S2OH

10 SnatchesMuscle Ups

Rounds: 1 + 7 Wall Balls

Holy Hell.