04/30/2015

A. Squat Clean 105# worked on quickly (trying) dropping under the bar
B. 3 x 5 Front Squat 95# felt heavy and slow
C. EMOM 12:00
Even = 15 Wall Balls
Odd = Double Unders (super frustrated as these suck)

04/27/2015

Master Qualifer WOD #4
21-15-9
DEADLIFTS (135#)
Box Jumps
HSPU (2" riser)
Time: 24:38 (painfully slow due to HSPU, done in singles with several fails)

04/26/2015

1 hour mobility
5 mile hike @ Silver Lake

04/25/2015

2 x
1000m Row (1st = 2:05 pace, 2nd =2:15 pace)
50 Thrusters
20 Pull ups
Time: 20:05

04/24/2015

Masters Qualifier
1 rep max Snatch - 100# (attempted 105#)
AMRAP 5:00
5 Ring Dips (tough as I haven't really done a whole lot of these)
10 Power Cleans (95#)
Score: 43

4/22/2015

A. Squat Clean 115# (felt strong)
B. For time
30 wall Balls (unbroken)
30 Pull ups
30 alt. DB Snatches (35)
30 cal. Row
Time: 9:17
8 x :30 row, :30 rest
Pace: 1:52.5

04/21/2015

Light Day
3000m Row, off every 500m for 3:00 mobility work.
Felt good and even better felt good all day :).

04/20/2015

A. Squat snatch - build to a heavy single 80# (felt pretty good, need to work on getting under the bar faster)
B. Back Squat - build to a heavy single - 135# (felt really good, felt strong but didn't want to push it)
C. EMOM 12:00
Even - 8-10 over the bar Burpees
Odd - double unders :30
This taxed me, getting over a chest cold. Double unders still suck but getting a bit better
10/14, 8/26, 8/27, 8/25, 8/14, 8/15
D. EMOM 5:00
5 Clean and Jerks 85# (thought I would breeze through this, not so!)

04/19/2015

Opened the gym today and did the following:
1500m row (slow pace)
Then
AMRAP 20:00
5 Deadlifts, 13 Hand release push ups, 9 step ups
Easy pace, light weight, did 11 + 5 + 8 rounds

Gymnastics Class
Chest to bar Pull ups

04/18/2015

"Jackie" this morning
Woke up feeling like crap and with a terrible cough, WTF!
1000m Row (2:02 pace)
50 Thrusters (15 - 10 - 10 - 8 - 7)
30 Pull ups (10 - 5 - 5 - 6 - 4)
Transition per usual were slow.
Time: 10:38

04/17/2015

A. Clean 15:00 125# PR, 120# felt good and was decent, 125# was ugly.

B. OHS - singles from the ground 70#
C. For Time
10 Box Jumps, 20 Toes to Bar (singles) 30 Wall balls (unbroken) 40 Shoulder to OH (55#) 50 Double Unders (singles then 16 and 15 to finish)
Time: 9:04

04/16/2015

A. EMOM 10:00 :30 Handstand Hold
B. EMOM 12:00
     Even = 6-8 Chest to Bar Pull-ups (getting these consistently, but not quite stringing them together)
     Odd = 12 KBS (35#)
C. For Time
100 Double Under (took forever, just plan suck at these) 5:58
25 Burpees 2:08
100 Double Unders (still suck at these) 4:23
25 Burpees 1:54
Total: 14:03

04/12/2015

A. Overhead Squats triples (worked up to 80#, felt pretty good)
B. 5 rounds
10 Pull ups (all done unbroken)
10 Wall Balls (also unbroken although pretty easy)
10 Toes to Bar (died on the by the fourth and fifth round, mostly my grip)
Times: 1:36, 1:30, 1:44, 1:53, 2:13

04/10/2015

AMRAP Day
8:00 10 Walking Lunges w/14# wall ball OH, 10 Wall Balls, 400m Row
Rounds = 2 + 10 +10
4:00 Rest
8:00
5 Squat Clean Thrusters (55#), 10 alt KB Snatches, 300m Row
Rounds = 2 + 5 + 10
4:00 Rest
8:00
1 rope climb, 10 box step overs, 20 cal. Row
Rounds = 2 + 1 + 8

04/08/2015

A. Snatch - skill 10:00 (felt good, getting under bar a bit better 75#)
B. 3 x 5 Back Squat 105, 110, 115# (starting to move weight up, no problem with knee)
C. EMOM 12 minutes
- 6 Bar facing Burpees
- 3-4 HSPU (these are starting to become more fluid and consistent)
- 20 double unders (sucking, enough said)
D. For time
500m Row (1:58.1), 15 Power Cleans 110# (took forever), 25 Burpees to 45# plate
Time: 9:06

Evening
Gymnastics class
Pistol prep

04/07/2105

A. Power Clean 10 reps start @ 75#, add weight begin a rep every :60 110#
B. Jerk from blocks - 110#
C. EMOM 12 minutes
Even =  8 Toes to bar
Odd = 10 KBS (35#) forearms felt this one
D. 3 x 500m Row rest 2:00 (pace was off 2:01.6, 1:58.3, 1:57.4

04/06/2015

A. 3 x 5 Shoulder Press rest 2:00 75, 80, 85#
B. 5 x 4 unbroken Chest to Bar (didn't quite go unbroken)
C. TGU - worked up to 30#
D. 10 x :30 row, :30 easy pull (avg pace 1:57.8)

04/05/2015

A. OHS 10 minutes working on form

B. For Time
40 cal Row
30 Wall Balls (14#) unbroken
20 Pull ups (10-6-4)
10 alt DB Snatches 35#
10 cal Row (no AD)
Time: 8:43 (extremely slow on transitions and have to go upstairs for the rowing)

Gymnastics
HSPU - working on Kipping. Being more explosive and multiple reps.

04/03/2015

Rest day
1:15 of Yoga
I must admit I didn't care for the yoga instructor, but glad I went.

4/3/2015

A. Clean and Jerks Gauntlet - every minute 1 C & J starting at 75#, up by 10 pounds
120# clean, jerk failed
B. 9-7-5
Squat Snatch (55#), chest to bar pull ups (woohoo!!!finally got these repeatedly)

Practiced HSPU - have been able to string 5 together, definitely getting more fluid.

04/02/02015

AMRAP Day
8:00
10 Walking Lunges 35# KB, 10 Burpees, 200m Row
Rounds = 2 + 10
4:00 Rest
8:00
8 Clean and Jerks 65#, 10 KBS 35#, 300m Row
Rounds = 2 + 8
4:00 Rest
8:00
20 double unders (gave these a go, by 2nd Round wa sable to string together 12), 20m OH Walk, 4 Shoulder to Overhead 65#
Rounds = 3 + 20

Evening Barbell Club
Worked on high snatch and clean

04/01/2015

Rest Day
Gymnastic class
Worked on chest to bar pull ups