01-21-15

AM

A. MU practice. 6 doubles, 4 singles... practice push away into 2nd rep no false grip

B1. Wtd. Pull up. 3r x 6. 60 sec rest. 7.5, 10, 12.5, 15, 17.5, 20

B2. Strict Press. 2, 2, 2, 1, 1, 1. 60 sec rest. 80, 80, 81, 81, 85, 86f, 85

C1. Bench Press. 8-10. 90 sec rest. 85, 90, 95, 95, 95

C2. Lean away pull up. AMRAP unbroken. 90 sec rest. 11, 6, 8, 5, 5...  2nd thru 5th sets super slow push away
x3 thought this was supposed to be 6 sets...  John stopped me when i was at 5 and i realized i did too many

PM

250m row @ 97%

3 min rest

x3

49.9s, 51.4s, 51.0s... did my calculations a little wrong here, was thinking 97% of 500m pace vs 250m pace.  although it did feel like i was pulling pretty hard...
+

15 unbroken push press 65#

40 sec row @ 1:40 pace

rest as needed to full recovery

x4
set 1: 1:13 - 20s PP, 1:38.1 avg pace / 203m.. 12 min rest (one of the members snagged me for a few questions); set 2: 19s PP, 1:37.5 avg pace / 205m.. 8 min rest; set 3: 19s PP, 1:38.5 avg pace / 203m.. 10 min rest; set 4: 19s PP, 1:37.6 avg pace / 204m.

01-20-15

A. Squat Snatch. Build to a 3rm TnG. 85#, 95x2.  did 3 attempts at 95.  these did not feel great going over head today, having difficulty relaxing the left shoulder and pressing up to catch the bar...   getting under but then losing my balance.

B. 1 1/4 FS. 6, 6, 6, 3, 3, 3. 2 min rest. 115, 120, 125, 130, 135, 140.... no lean, really worked on stability of standing up using both legs equally

C. TnG Squat Snatch 65#. 5 sets of 6 unbroken for time. 3:59

+

6 sets

10 Deadlift 155#

10 Burpee over bar

3 min rest between sets
20:12.  1:03, 49s, 49s, 49s, 50s, 53s.  first 4 sets done bar facing, last 2 sets done with lateral hop over bar.  after 1st set, John told me i needed to go faster and work on jumping both feet back in together (no stepping them together before jumping) started to get the rhythm and balance of leaning forward on my wrists so i could jump my feet in close to bar and do little low crouch bunny hop over.

01-19-15

AM
Row'd Royalty WOD #2
2A: 1:16.0 - 5th place
2B: 5:56.8 - 19th place

PM
A. HSPU. kipping to 2" deficit. 5 sets of 2
B. HSPU. kipping to 3" deficit. 2 sets of 2
C. CTB. 7 reps EMOM x 10. 15s, 13s, 15s, 15s, 15s, 14s, 14s, 17s, 16s, 16s

01-16-15 to 01-17-15

OFF

01-14-15

AM

A. Muscle Up practice. 5 sets of 2 w false grip.  1 single no false grip

B. Weighted Pull Up. 5x5. 2 min rest. 15, 15x3, 10x3, 5, 5, 5, 5.  went a little too aggressive at first set, biceps kinda smoked from muscle up practice.  first 3 reps were fine... after that was tough for each set.

C1. Bench Press. 3-4. 90 sec rest. 85, 95, 100, 110, 120

C2. Bent Over Row. 4-6. 90 sec rest. 85, 95, 100, 110, 120
x5

PM

500m row @ <1:50

2 min rest

x3
1:48.2, 1:48.5, 1:49.3

+

6 sets

12 toes to bar

12 burpees

6 Power Clean & Jerk 125-135#

3 min rest
41:21...... splits: 3:24, 3:35, 4:02, 4:54, 5:54, 5:20.  PC was extremely difficult and limiting factor with time.  all TtB unb.

01-13-15

A. Squat Clean 3RM. done in 25s or less.  135# (140x2)
B. 1 1/4 FS. 6x6. 2 min rest. 105, 115, 120, 120, 120, 120 unfortunately these were very lean today.
+
EMOM x 14
ODD: 7 OHS 75# from floor
EVEN: 7 DL 155#

01-12-15

AM

A. HSPU practice 5 sets of 5 kipping w 25s, 1 rep to 3" deficit

B. Power Clean & Jerk 95#. 4 on the min for 8 mins. worked on catching in the dip into push jerk

C. CTB Pull Up. 6 on the min for 10 mins. 13s, 12s, 12s, 11s, 12s, 12s, 11s, 12s, 13s, 14s

+

15 min AMRAP @ moderate effort

10 Unbroken Power Snatch 55#

10 Box Jump 24"

10 Wall Balls 

30 Double Unders
completed 5 rds.  double unders frst round was 26 unb, all other rds 30 unb

PM

5 second Row @ 100%

55 second Row easy

x15
brought to 1:30-1:35 pace, 15 min total - 3250m rowed

01-10-15

Score 1A: 605m - 9th

Score 1B: 1674m - 24th

01-09-15

A. High Hang PS. build to a tough 1.  105#
B. DL x7 / HPC x5 / PJ x3. 5 tough sets. 2 min rest. 105, 110, 115, 120, 125.  125 was really tough
+
row 60s
rest 30s
x2
305m +299m = 605m.  1:38.3, 1:40.3 splits

01-07-15

500m row @ 1:50ish

2 min rest

x4
15:20. splits 1:50.3, 150.1, 1:50.4, 1:49.6

+

5 sets

10 toes to bar

10 burpees

10 kbs 62#

10 shoulder to overhead 75#

2 min rest
22:17.  splits 2:02, 2:30, 2:35, 2:47, 2:36

01-06-15

A. Front Squat. 6, 4, 2. 3 min rest. 135, 155, 165(f), 160
these felt alot weaker than the last time i did them, and very leany again....  gotta step down in weight next time and rebuild concentrating on no lean to the right while standing up the bar.
B. Push Jerk x3 / SJ x2. 2 min rest. x4  105, 115, 120, 125
+
For Time:
30 Thruster 65#
30 cal Row
3:18.  thrusters unb 1:41, row was approx 432m did in 1:31

01-05-15

A. Power Clean 105#. 5 on the min for 6 min.  
all nice, clean, perfect technique, catching bar very high up, so def dropping hips under more than usually

B. CTB Pull Up. 5 on the min for 10 min.
10s, 9s, 9s, 9s, 10s, 10s, 10s, 9s, 10s, 10s .

+

15 min AMRAP:

15 Calorie Row

5 Burpee Over Rower

10 Toes to Bar

15 Box Jump 20"

30 Double Unders
3 rds + 37.  row monitor froze for 2nd and 3rd row....  guesses 15 cal based on time and strokes.  all DUs were UNB, these felt really good, no tightness and clenching in back, huge relief as these have been schway schway for a few weeks now.  glad to have them back!!

felt better than i have the past week, little more energy during, got the heart rate going up a little more than normal, might have been first set of 10 TtB unb, and all 

12-31-14

AM

15 rounds

3 Deadlift 225#

2 Strict HSPU to 1 abmat
23:16 - DL unb, HSPU rds 1-7 and 9-11 were done as double reps

PM

Row 500 @ 85%

Row 250 easy

Row 250 @ 100%

Row 500 easy

x3
19:50.2 rd 1 - 6:19.4, rd 2 6:42.3, rd 3 6:39.5

01-03-15

13.1
warmed up for snatches, but was not able to get under 100# today.  worked PS x1 / HPS x2 complexes, quick thru 2nd pull and being more snappy, also focused on turnover.  worked 75-85#.  turnover nice and smooth, catch with head thru, 2nd pull quick.  practiced MU transitions into strict dips on lower rings...  weighs still feel heavy, feel awake but no energy.  will redo this when feeling back at 100%

01-02-15

AM

A. Negative deficit HSPU. 20 reps not for time.
on black paralletes.  first 8 reps easy, then little more difficult to control thru the middle, BUT better than last week.

B. Close Grip Bench Press. 5, 3, 1, 5, 3, 1. 2 min rest.
105, 115, 120, 100, 105, 110.  switched up setup for 2nd set....  feet under, arch in back, wedge shoulders under on bench.  these definitely felt more difficult than previous weeks.

C. Thruster 95#.  7 sets of 7 unbroken for time.
21 min....  failed 3rd set after 5 reps, failed 5th set after 6 reps.  on 7th set, jerked rep into thruster after squat...  was not anticipating this to be so difficult...  still feeling low on energy to fuel training.  95 felt heavy.  first 2 sets completed in little over a minute, prob went at this too aggressively to start considering still recovering from previous week sickness.

PM

14.4
opted to do mobility work and practice MU transitions into strict dips on lower rings...  feel awake but no energy.  will redo this when feeling back at 100%

12-30-14

A. Power Snatch. 3, 3, 2, 2. 2 min rest between sets. (not tng... ~2-3 secs on ground)
85, 90, 90, 95x1, 90x2

B. Power Clean & Jerk Cluster. 1.1.1.1. 15 sec rest / 2 min rest. x5
115L 115L, 120L, 120R, 125x2 120x4

+

5 sets:

2 muscle up

6 Power Clean & Jerk 95# unbroken

8 CTB Pull Up

10 Calorie Row

2 min rest between sets
set 1 - 3:34, not able to do PCJ at 95 unb; set 2 - dropped PCJ to 85 5:43.......  called it quits for the day, still recovering from being sick the previous week weights feel heavy, feel like theres no gas in the tank to fuel training.