Wednesday - February 26, 2015

A. Front SqT – climb to heavy single in 12 minutes; volume is key
106kg/233lbs - PR by 2lbs




B. 4 Rounds @ 70%

Row 300m 

30 UB Double Unders - UB on first attempt each round

10 KB power cleans 55/35

30’ Lunge with KB (front rack position)

15 T2B

30 UB Double Unders - UB on first attempt each round until last round. Tripped up on number...2! Ha!

10 Power Snatch TnG 95/63

Row 300m

Rest 5 min between Rounds

Rounds:

6:13 (11:13) - 6:13
18:03 (23:03) - 6:50
29:59 (34:59) - 6: 57
41:39 - 6:40

Went a true 65-70% here. My shins hurt like a mother on the double unders. Assuming from box jumps yesterday.

Tuesday - February 24, 2015

A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 min

143lbs - did class/partnered up. No time to go up. No struggle here. Would like to try 155lbs.

A2. DB / KB Suit Case Single Leg Squats 6-8 reps each leg x 4-5 sets; rest 2:30

30lbs

 

rest 

 

B. @ 110%

:20 of Thrusters (75/53) 95/63 (115/83) 135/93

:25 of Box Jumps

:30 on Bike 

rest 4:30 x 4 sets 

*each set of thrusters climbing in weight

14/22/4 = 40

13/18/5 = 36

13/16/5 = 34

10/16/5 = 31

Total = 141




C. 7 min EMOM of HSPU; keep volume / intensity low and tng reps

7 x 5 HSPU

D. Accumulate 2 min of L-Sit Holds

P Bar - Done

Monday - February 23, 2015

Completed as much of two sessions as I could in one....

A. Back SqT – EMOM x 6 x 1 rep  @90%

109kg/239lbs (90% of 121kg/266lbs) - felt heavy/lower back

B. AMRAP 10

1 + 1 (Snatch + OHS) x 3 (155/103) - first round unbroken. Second 2/1 and singles for third and fourth

6 Bar Facing Burpees 

9 C2B Pullups - unbroken until round 4 (last three I kipped)

12 Cal Row 

ROUNDS: 4

C.

1 Power Clean + SqT Clean + Push Jerk 65-70%  x 2 reps every 2 minutes (originally supposed to be EMOM but did after work out)

57kg/126lbs (70% of 180lbs.... 1RM of last tested Push Jerk of 176lbs... rounded up to 180lbs)

D. Double DB Seated bent over Rows 12 reps x 4 sets

30lbs

E. 6 min on rower

:30 on hard (1:54-1:57)

:30 on easy 

Sunday - February 22, 2015

A. 30 Minute Row - not max effort (completed with Maddie, Kim and Andie)
Meters: 6,529 - Rowed between 2:12-2:23ish


B. 4 Rounds
25 GHD Sit Ups
:20 L-Sit Hold from Rig
12 Reverse Hyper at 30kg


C. Mobility
- Upper back specifically... Dear Back, Snatches need you to be more flexible. Love, Me

Saturday - February 21, 2015

A. 1 Clean Pull at 100% every 90 seconds x 6
93kg/205lbs


B. Pendlay Rows 5x5
Worked up to 53kg - felt good


C. Partner Workouts w/Maddie


AMRAP 6
7 Cal Bike
10 Burpee Box Jumps
Rounds: 5 + 1 (Shannon started)


AMRAP 6
10 KB S2OH (53) - Snatched alternating arms. Felt better than expected.
10 HPC (108lbs) - unbroken
Rounds: 6 + 18 (Maddie Started)

Friday - February 20, 2015

A. 14.4 @ Opens / Competition Pace 

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row 

50 T2B
40 Wall Balls (10' target)
30 Cleans, 135/93.

20 Muscle Ups

Total Reps: 193 - 1 minute slower on tie-breaker time but got 2 more MUs. Paced too much onT2B.

2014: 191 Reps (11 muscle ups)

B. Back Squat 3.3.3 Cluster; rest :15 between clusters. Build to heavy cluster in 20 minutes
-215lbs on bumpers. Didn't struggle; just out of time. Did 6:30 PM class

Wednesday - February 18, 2015

A1. Bench Press – @ 80% x Max Reps x 4 sets; rest :30

A2. Max Muscle Ups x 4 sets; rest 3 minutes

51kg/112lbs (80% of 64kg/141lbs)

Sets: 8/6, 7/5, 8/5, 7/5

B. Map Training @ 80% today – sustainable throughout

AMRAP 10 

5 Strict HSPU 

10 KB SqT Cleans (53/35)

15 Cal Row

ROUNDS: 4+5

rest 4 min

AMRAP 10 

5 Front SqT (185/123) 

10 T2B

20 Double Unders 

ROUNDS: 7+30 (shy 5 DUs of 8 rounds) - probably closer to 90% effort. Sustained pace throughout.

directly into 

7min of coasting pace on bike (cool down)

 

Assistance Work for Day: 

A. Weighted Back Ext – 3x15 - 15lb plate

B. Waiters Carry – 30' each arm x 5 sets each arm - 18lbs KB

C. Plate OH Extensions 4x12

D. Scap Work; small plates today

Above = done