01-08-16

16.1A  1000m  3:37.2  12th place

16.1B  2000m  7:24.7   12th place

PR's for both times

01-06-15

For time:

40 OHS 95# 10/10/5/10/5

40 CTB 5s

40 Box Jump Over 20"

10:50

+

30 min easy row

*sprint last 30 secs of each 5 min interval

01-05-16

A. Clean & Jerk. Build to a 3rm. Doesn't have to be TnG but all reps in 20 secs. 
140# for all 3 in 20s, 145x2 in 15s then failed 3rd rep clean

B. Kipping HSPU 3" Deficit. AMRAP in 10 minutes. 35 reps

+

500m row @85-90%

2 min rest

x8

01-04-16

AM
For time:
4 rounds
4 thruster 105#
2 muscle up
...
4 rounds
4 front squat 135#
2 muscle up
...
4 rounds
4 back squat 165#
2 muscle up

37:15...  6:40 part 1, 16:40 part 2, redid 2 rounds, had bar at 125 not 135, 15:15 part 3

PM
A. Power snatch. Build to a max. 115#
+
1 min power snatch 85#
-1 min rest-
1 min deadlift 185#
-1 min rest-
1 min burpee box jump 24"
-1 min rest-
1 min max cal assault bike
12, 18, 12, 17

01-02-16

1000m Row
30 5" deficit HSPU
-5 min rest-
13:40...  3:51.3 (1:55.6 avg) row

1000m Row
30 Kipping HSPU
-5 min rest-
8:11... 3:56.5 (1:58.2 avg) row  10/5/?? for HSPU

1000m Row
30 RD
-5 min rest-
6:09... 3:58.1 (1:59.0 avg) row... buterflyish ring dips, sets of 5s???

1000m Row
30 burpees
5:30...3:56.2 (1:58.1 avg) row

01-01-16

A. Tough Squat Snatch.  120#

+
10 Squat Snatch 100
15 MU
30 DL 205
15 MU
10 Squat Snatch 100

35:05.   6:30 for 15 MU

12-30-15

A. Power Clean & Jerk. Build to a tough 1. 165#

+

5 rounds for time

10 Hang Power Clean 125#

10 Burpee Box Jump Over 24"

20 Calorie Assault Bike
25:33

12-29-15

A. OHS. 5 sets of 3 @ 145#. 3 min rest. 4x3, 1x2

+

15.2
140 reps. PR. 10 C2B in 2nd round of 14s

+

(can be in pm)

20 min Row

(sprint the last 30 secs every 4 minutes)

12-28-15

AM

A. Strict HSPU practice.

B. Hang Power Snatch. 3 TnG otm for 12 mins. (build at 4 and 8) 
85, 95, 105, set 11& 12 were unb but not TnG

+

for time:

50 Burpees Over Rower

50 Calorie Row

6:10
25@1:30, 50@3:40.  row in 2:30 (~690m, 1220 avg pace)

PM

Skill practice 30+ minutes

Kipping HSPU 5" deficit

DB Snatch 70#

Box Jump Over 24"

Triple under

cut skill practice short, exhausted, was not very productive

12-26-15

Bottom to Bottom Tabata Squat

right into

1 mile run
7:17 1 mile run

12-24-15

A. HSPU 2" Deficit. AMRAP unbroken. 2 min rest. x5 10, 10, 7, 6, 7

B. CTB Pull Up. 20 sets of 5 unbroken for time. 10:02

+

3000m row in 12 mins
11:57.5

Traps were def already blown up before I started, so I felt like HSPU went well despite the soreness... Even squeezed out a few more reps on some rounds by regrouping in the bottom before Kipping.   CTB more difficult than I anticipated... I really dislike that double pullup bar, couldn't get my hands as wide as I would have liked, and nervous about smashing my head .. Went pretty smoothly up to 70, then got more difficult, finished 50 at 5 min.. Had a couple good saves for reps 4 and 5... Coming from a dead hang into semi butterfly to make sure chest touched... Was only 3 sets near end that the last reps in set were difficult.   Hammies were really fired up rowing today.  Had a few sec I had to make up in the last 1000m to ensure I finished sub 12

12-23-15

A. Power Clean & Jerk 115#. 6 sets of 6 unbroken for time. 10:28

+

5 Deadlift 205#

10 Burpee Box Jump Over 20" (laterally if faster)

200m row

4 min rest

x5
1:52, 2:07, 1:59, 2:05, 2:12

Phew!!  Still breathing heavy during, that was definitely different training at 5 pm (and being in car all day, with different "fuel" for my body during the day ), but Prob good to practice considering I may be do WODs on fri evenings for fri night lights.   115 PCJ was quite the forearm burner, mighta tackled the 1 at set a little too quickly... Did some PP, some PJ some SJ.... Whatever was gonna be the quickest unless I needed more umph to overhead... Caught clean right into overhead.... Overhead position on the catch was beautiful! (No press outs, head solidly thru)  Did some split cleans to get a little lower under the bar... Wasn't quite sure if it was less fatiguing to rest at shoulder on way down or at waist....

2nd piece was quite the quad burner.... Lateral hop on burpees over is still a few sec quicker for me.   Rows were strong 1:50ish pace accelerated down to 1:47ish about halfway thru row.   DLs felt stronger than mon and were very quick. Did them "naked".

12-22-15

A. OHS. Build to a 1rm. 165#

+

15.2
skill work instead, HS walk, MU 10# strict MU

12-21-15

AM

350m row hard

5 Deadlift 205#

5 HSPU 5" Deficit

1 min rest

x7
3:06, 3:25, 3:32, 3:28, 3:55, 3:19, ?.   
rows were 1:17.1, 1:17.9, 1:20.3, 1:20.2, 1:21.3, 1:21.0, 1:21.3.   
HSPU were 2/1/1/1, 2/1/1/1, 2/3, 4/1, 3/1/1, 3/1/1, 2/1/1/1.

PM

20 min AMRAP

20 HSPU

20 HPC 125#

20 Cal AB
2 rds + 15, rd 1 around 8ish, rd 2 at 17:45

12-16-15

AM

A. Squat Snatch. 7 singles. 110# +. Rest as needed.

B. Squat Clean x 1 / Hang Squat Clean Below Knee x 1 / Hang Squat Clean Above Knee x 1. Build to a max. 160#, 165x1

C1. OH Walking Lunges. 16 continuous steps. 1 min rest. 100#

C2. Hollow Body Rock. 30 secs unbroken. 1 min rest. x4

PM

Row 2500 @ moderate pace

2 min rest

x3
10:07.9 (2:01.5 avg), 10:07.2 (2:01.4 avg), 10:21.2 (2:04.2 avg)

12-15-15

A. Deadlift. Build to a tough 1. Doesn't have to be a 1rm. 315# PR

+

10 Deadlift 205#

20 Pistols

20 GHD Sit Ups

4 min rest

x5
2:38 10s, 2:51 5/5, 2:53 5/5, 3:10 5/5, 3:36 5/5

+

15 min AMRAP

30 Calorie Row

75 Double Unders
4 rds +1

12-14-15

AM

"Jackie"
6:59 all thrusters unb, 24 pullups unb

PM

A. HSPU Eccentrics. 40 As slowly as possible.

B. Band Assisted HSPU.  AMRAP w/ as little assistance as possible. Rest as needed. x6 
red to purple 6, 8, 6, 5, 5, 5.

C1. Shoulder to Overhead 125#. 10 for time. 1 min rest. 26s, 27s, 30s, 28s, 34s.  all unb

C2. Burpee Box Jump 20". 10 AFAP. 1 min rest. x5 46s, 44s, 41s, 41s, 45s