10/29/2014

Went to gymnastics class last night.  Worked on Skin the Cats and lat engagement.

Today
A. Not for time
2 x 2 Skin the Cats, 4 ring pull ups, 10 unbroken double unders
B. for Time
8 minutes 1000m Row (3:53), 30 Wall Balls (6:23), chest to bar pull ups remaining time (10 still working on getting chest to bar)

10/28/2014

A. Power Clean 2 @ 90, 2 @ 95, 2 @ 100#
B. front Squat 6-6-4-4-2-2/85,90,95,100,105,110#
C. 3 x 400m Run, 21 KB Swings 35#, 12 pull ups, Rest 3:00
Time: 4:13, 4:16, 4:42 last round struggle with the last 4 pull ups. Was losing my grip.

10/27/2014

A. Power Snatch Cluster 3x1.1.1.1 55, 65, 75# (these felt great!should have started at 65)
B. Back Squat 3 x 3 3-1-1 95, 100, 105#
C. EMOM 12 minutes
Even = 3 Deadlifts 155#, 4 Box Jumps (finished every round in :20)
Odd = 8 Push Presses 55# (finished every round in :16)
EMOM 10 minutes
Even = :30 double under (did the best so far 29/25/26/26/12)
Odd = 8 Toes to Bar
This second EMOM was much harder than the first.

10/25/2014

AMRAP Day!
8 minutes
5 deadlifts 165#
5 Handstand Push-up (didn't do so great on these)
20 Double Unders
Rounds = 3 + 2 Deadlifts
Rest 4 minutes
8 minutes
4 Box Step Overs with 25# DB
6 Burpees with DB
3 L- Pull ups
Rounds = 4 + 3 step overs
Rest 4 minutes
8 minutes
100m Shuttle Run
10 Hand Release Push ups
1 Rope climb (pretty much got this and the rope burns to prove it :-)
Rounds = 3 + 100m + 3 HRPU
3 minutes
Clean and Jerks 85#
Rounds = 15 (a bit disappointed with this, thought I could do better)

10/24/2014

A.  Full Squat Snatch - 15 minutes 70#
B. 3 x 10 Burpee Box Jumps, 100m Sprint, :60 rest
2:00, 1:55, 1:56
Rest 4:00
C. 5 Thrusters 85# 5 Burpees, 5 thruster (I wanted to cry but sucked it up and got it done)
2:26, 3:02, 2:49
Rest 4:00
15 double unders, 5 Clean and Jerks 95#, sprint 40' to rope 1 rope climb (almost got to the top before getting scared)
Time 2:56

10/22/2104

Yay! Wednesday, no lifting 😊
A. 2 x
8 Burpee toes to bar, 4 Ring Pull ups, 40 double unders
B. 7 x
100m Row, 6 Hand Release Push ups, 8 Ball Slams 30#, 1:00 rest
:59, :55, :58, :58, :58, 1:00, :57
C. 40 Burpees to 45# plate
Time: 4:06

10/21/2014

I don't know what it is about Tuesday but I seem to really struggle with my workout, especially the weights.
A. Power cleans
1@90, 1@95, 1@100, 2@105 (these felt pretty good), 1@110, 1@115# wasn't able to get under this weight. My butt is coming up too soon.
B. Front Squats 6-4-2-6-4-2  rest 2:00/85,95,105,90,95,105
C. For Time
25m prowler push 70#
3 Wall Walks
10 DB Squat Clean Thrusters (25#)
15 pull ups
20 Wall Balls
30 Double unders
25m prowler push
Time: 8:36

10/20/2014

A. Power Snatch Cluster 4 x 1.1.1
75, 80, 80, 80# finally felt comfortable with 80# by the third set
B. Back Squat 3 x 4 3-1-1
90, 95, 100#
C. EMOM 10 min
Even = 4 deadlifts 155#, 3 box jumps
Odd = 4 bar facing Burpees, 3 KBS 53#
EMOM 10 min
Even = :30 double unders 9/13/13/16/29
Odd = 6 toes to bar

10/19/2014

Gymnastic Class
Worked on Handstand Push ups - Kipping
Need to practice exploding upward. Exploding seems to be a common theme in my training.
Finished up with a fun little WOD on the pull up bar. 8 x Burpees - knees to elbow - toes to bar - Kipping pull up.

10/18/2014

I. 8 minute AMRAP
5 Power Snatches 65# (felt really good), 10 Step ups, 25 double unders (getting there)
Rounds = 3 + 5 snatches + 9 step ups
4:00 Rest
8:00 minute AMRAP
150m row, 6 Burpee toes to bar (these were fun), 8 Russian Swings
Rounds = 2 + 150m row + 5 Burpee toes to bar
Rest 4:00
2:00 minute AMRAP
Burpees to 6" target
Total = 24

10/17/2014

I. Snatch (did a power snatch, attended the Barbell Club last night and worked on full squat snatch and OHS so was a bit tired). 2 @50, 2@55, 2@60, 1@65, 1@70, 3@70#
II. 3 x 6 Burpee box jumps, 100m sprint, rest 1:30
Time: 1:20,1:16,1:17
III. 3 x 3 thrusters (85# I wimped out! got scared of 95# Thrusters, 85 was a bear), 5 no-push up Burpees, 3 Thrusters
Time: 1:13, 1:18, 1:18
IV. 3 x 30 double unders (damn double unders), 5 squat cleans (85#), run to opposite wall and back
Time: 2:29,2:04, 2:03

10/15/2014

I. 2 x
10 Burpees pull ups, 10 GHD sit ups, 10 alternating KB Snatches
II. 7 x
150m row, 4 CTB Pull up (not quite there yet), 6 wall balls 20#
Time: 1:20,1:25,1:24,1:20,1:25,1:28,1:29
III. 35 Burpees to a 45# plate
Time: 3:36

10/14/2014

I. Power clean
1@85, 1@90, 2@95, 2@100, 2@105, 1@110, 1@115 got this today!
II. Front squats 3-2-1-3-2-1 rest 2:00
95,105,115,105,115,120#
III. 8 x 500 rest 2:00, rest 5:00 between set 4 and 5
Pace: 1:56 this was a bit better than the last time I saw this but more importantly didn't feel like I was going to die ☺️
Legs felt a little rubbery after this work out

10/13/2014

A.  Power Snatch clusters 3 x 1.1.1.1 rest :20/2:00
55, 65, 75# definitely feeling better, and the weight is getting easier to move
B. Back Squat 3 x 5, 3 sec down, pause 1 sec at bottom
85, 90, 95# much more difficult then I thought it would be
C. EMOM 10
Even = 7 Deadlifts 145# could have gone heavier finished in :15
Odd = 7 over the bar Burpees
Then
EMOM 10
Even = 50 double unders or :30 still suck at these 9/13/20/18/27
Odd = 12 KBS 35#

1. 
   

10/11/2014

I. 8 min AMRAP
3 clean and jerks 95# (in my warm up with the weight I cracked my chin and chipped my tooth (very slightly) doing the jerk. Was a bit hesitant after that with the jerk. )
4 front squats 95#
50 m run
Rounds = 3
Rest 4:00
8 minutes AMRAP
2 wall walks, 4 power snatches (65#), 35 double unders (getting better but still have a ways to go)
Rounds = 2 + 2 + 4 + 20
Rest 4:00
8 minute AMRAP
50 m Farmers Carry (53# each hand)
50 m sled drag (90#)
Rounds = 3 + farmers carry + 10 m sled drag
Rest 4:00
4 minute AMRAP
7 box jumps, 7 Burpees
Rounds = 3 + 7 + 2

10/10/2014

I. Squat Snatch 1@50, 2@55,2@60, 1@65, 1@65, 3@65#
II. 3 x 150m row (1:46 pace), 12 over the rower Burpees (1:41, 1:36, 2:00)
III. 3 x 25 KBS 35#, 12 squats (1:16, 1:09, 1:14)
IV. 3 x Row 10 calories, 20 double unders, 4 squat cleans 85# (2:42, 2:48,2:39)

10/08/2014

I. 3 x 2 dead hang to inverted, 1:00 Hand Practice, 2 CTB attempts II. 7 x 100m row, 3 CTB pull ups, 12 Wall Balls 1:26,1:28,1:25,1:26,1:28,1:25,1:25 III. 30 Burpees - 3:12

10/07/2014

Today was awful! Didn't hit any of my targets. I. Power Clean 1@80,1@85,2@90,2@95,2@100,1@105,1@110, failed @ 115# II. Clean pulls 3 x 1 III. Front Squats 5 x 1 (85,95,105,110,115) iV. 6 x 500 m (only able to maintain 1:54 pace for three rounds, rest was done at 2:00 pace)cc V. FLR on rings 1:10, :30, :20

10/06/2014

I. Power Snatch Clusters 4 x 1.1.1 rest :15 between reps 2:00 between sets (35, 55, 65, 75#) finally beginning to feel good about these. II. 5 x 1 Back Squats (95, 105, 125, 135, 145#) III. On a running clock 0:00 - 10:00 1,000m row (2:01 pace), 25 Thrusters 75# (finished in 9:30) 10:00 - 20:00 750m row (2:06 pace) 15 strict pull ups 20:00 - 30:00 800m run (5:34), 42 Burpees

10/05/2014

I. AMRAP 8 min
5 Clean and Jerks 75#
1 rope climb (if you want to call it that)
25 m Bear crawl
Rounds = 3
Rest 5:00
II. AMRAP 8 min
10 Box step ups, 10 hang snatches (45#), 30 double unders
Rounds= 3 + 10 + 10 + 8
Rest 5:00
III. AMRAP 8 minutes
150m row (1:52 pace), 4 DB Thrusters (25#), 7 pull ups
Rounds = 3 + 150m row
Rest 5:00
IV. AMRAP 4:00
7 HSPU (sucked at these today)
7 T2B (these felt easy)
Rounds = 2 + 3

10/05/014

I. Hang Snatch 1RM - 70# (focused on technique, feeling better)
II. 3 x 6 Back Squat (85, 95, 105#)
III. 3 x 6 Burpess to 45# plate, 20 double unders, rest 1:30
2:00, :46 (unbroken DU!!!!), 1:16
IV. 3 x 250m Row (1:53 pace), 10 Wall Balls, 4 Deadlifts (155#), Rest 1:30
2:01, 2:04, 2:05 (Rowers are upstairs, need to go down to complete the remainder of the WOD)

10/04/2014

REST day


Attending the Barbell Club at Joust. Great class! Worked on Hang Snatch, Hang Clean and Drop Snatch techniques with low weight.

10/01/2014

I. 3 x 2 Dead Hang to Inverted, 1:00 Handstand Practice (some progress, using Handstand Walk Progress (Carl P) 3 CTB Pull ups (getting closer)
II. 6 x
100m Row, 3 CTB Pull ups, 6 Wall Balls, 8 weighted walking lunges (25# DBs), 12 Double Unders, Rest 1:30
2:15, 2:44, 2:18, 2:23, 2:20, 2:16 (the difference in time has to do we my ability (or lack) to string together double unders).
III. 20 Burpees to 45# plate = 1:46

09/30/2014

I. Power Clean
2 @ 80, 2 @ 90, 1 @ 95, 1 @ 100, 1 @ 105, 1 @ 110
II. Clean Pulls 3 x 2 @ 110#
III. Front Squat 3-2-1 (95, 105, 115#)
IV. 4 x 500m Row Rest 2:00 pace 1:55 (I was able to maintain this pace for all sets)
V. AMRAP 4 minutes
8 Toes to Bar, 8 Box Jumps, 8 Burpees
Rounds = 2