10/30/2015

A. 10:00 Snatch (worked up to 75#)
B. 8 -6 -6 - 4 Back Squats (105, 110, 110, 115)
C. EMOM 8:00
4 OH Lunges + 2 OHS (50#) like these but was challenging
D. EMOM 8:00
3 Power Cleans (100#), 5 Burpees

10/29/2015

A. 3 x 30 Double Unders, 8 Pistols (right is not bad but left is awful), 2 Deadhang to inverted

B. Jerk Gautlet EMOM 1 Split a Jerk from Blocks, add 5# each round (had a lot of fun with this, had 3 workout buddies today. Failed at 120#)

C. 4 x 15m OH Carry 85, 95, 105, 105)

D. AMRAP 6:00

200m Row (rowers upstairs), 10 Pull ups, 10 Russian KBS (28kg)

Rounds - 2 + 200m Row + 2 Pull ups

Rest 4:00

AMRAP 6:00

100m Run, 35 Double Unders (urg), 15 Goblet Squats (35#)

Rounds 1 + 100m Run + 15 D.U

Rest 4:00

AMRAP 6:00

8 Burpees, 2 C2B, 50m Farmers Carry (24 kg)

Rounds - 3 + 8 Burpees + 1 C2B

10/28/2015

A. 3 rep max Thruster (65,75, 85, 95, 100, 105 just 1 at this rep)
B. 3 x 1 Behind the neck Strict Press + 1 Push Jerk (65, 75, 80#), 4 Chest to Bar
C.  3 x 6 1 arm DB Bench Press (20, 25, 30)
D. EMOM 10:00
Even - 1 - 2 Rope climbs (2, 2, 11/2, 1, 1)
Odd - 10 HRPU

10/26/2015

A. 4 x 1 Snatch + 1 Snatch Balance + 1 OHS (55, 65, 70, 75)
B. 3 x 2 Snatch Pull (105#)
C. 4 x 4 Front Squat (95#)
D. AMRAP 8:00
200m Row, 7 HSPU, 12 KBS
Rounds - 2 + 200m + 2 HSPU
5-4-3-2-1 HSPU (my workout partner and coach  extrodinaire helped me with my HSPU. felt great now hopefully I can sustain)

10/25/2015

Rest Day
Opened the gym this morning so worked on skills and weighted pull ups.  Was able to do 15#.
Then it was an hour of gymnastics. Worked on handstand drills and abs.
Tired!!!!!

10/24/2015

4 x
1:00 Burpee Box Jump Overs (9/9/9/10)
1:00 Bike
:30/:30 Side Plank
1:00 Row
1:00 Rest

10/23/2015

A. 4 x 2 Squat Clean 95, 105, 115, 120# (took two tries this time but finally got it)
B. 3 x 4 Trap 3 10# DB
C. 4 x 2 Box Squats 105, 110, 115, 120
D. 5k Row - 2:09.8 pace 21:35

10/22/2015

A. 3 x 2 Deadhang to inverted (these went better today), 8 alt pistols (right better than left), 10 Back Extensions
B. 3 x 3 Single leg RDL (53# which seemed easier than the 45#)
C. 3 x 4 Pendlay Row (100#)
E. Single arm DB Strict Press double (45#)
F. 15-12-9 Thrusters (45# unbroken), TTB (need to work on these, died on round of 9)
Time: 6:46

Evening
Barbell Club
30 minutes Clean and Jerk (worked up to 100#)

10/20/2015

A. 4 x 1.1.1 Split Jerk Clusters (95, 105, 110, 115# finally felt good!
B. 3 x 3 Behind the neck Strict Press 75#
C. 4 x 1 Close Grip Bench Press 80, 85, 90, 95
8:00 AMRAP
4 Pull ups, 8 Power Cleans (95#), 3 CTB, 20 Double Unders
Rounds - 2 + 4 pull ups, 8 Cleans, 1 CTB
Rest 4:00
8:00 AMRAP
250m Row, 20 Wall Balls
rounds - 3

10/09/2105

A. 4 x 1 Snatch + 1 Hang Snatch 65, 70, 75, 80# (seem to be stuck here)
B. 3 x 4 Snatch Grip Deadlift (115#)
C. 12 x 2 Front Squat (95#)
D. 4 x 1.1.1 Snatch Clusters 60, 65, 70, 75#
EMOM 15:00
1) 12 KBS 28kg
2) 4 Hang Power Cleans 100#
3) 8 Burpees

10/18/2015

10:00 Skill work - double Unders and Butterfly Pull ups
5:00
3 HSPU, 3 Hang Power Cleans (95#)
6 HSPU, 3 Hang Power Cleans
9 HSPU (only got 6)
Rest
4:00
6 Box Jumps, 6 TTB, 6 Burpees
Rounds - 3 + 5 Box Jumps (felt like I should have gotten at least 4 rounds)
Rest
Max Pull ups = 16 (was shooting for 20)

Also did 1.5 hours gymnastics. I missed this class and am so glad the coach is back!

10/16/2015

A. 4 x 2 Squat Clean (95, 105, 115, 3 attempts@ 120# and then nailed it.
B. 3 x 6 Trap 3 10# DBs
C. 3 x 4 Box Squats (90, 95, 100#) loving these!
D. 1K Row 4:06/2:03 Rest 8:00 1K 4:03.6/2:01.8

10/15/2015

A. 3 x 2 Deadhang to Invert, 8 Pistols alt (not quite to parallel) 10 GHD Sit ups
B. 3 x 4 Single Leg RDL (45#)
C. 3 x 5 Pendlay Row (95#)
D. Max DB Push Press (50#, tried 60# but failed)
For Time
30 cal Row, 30 Wall Balls, 30 KTE, 30 Deadlifts (105#), 30 Burpee over box (jump up, step down)
Time: 13:49
Rest 10:00
3:00
Max KBS 45# - 52

10/14/2015

I started out pissed about the WOD, mostly because I am struggling with the Split Jerk. But in the end today wasn't so bad and best of all my split jerk felt pretty good. 

A. 3 x 1.1.1 Split Jerk Clusters :10/2:00 (85, 95, 105#)

B. 3 x 4 Behind the neck Strict Press (70#)

C. 3 x 4 Close Grip Bench Press (70, 75, 80#)

5:00 Skill Work - Double Unders 

AMRAP 8:00

8 Chest To Bar (getting better, 2 at a time although still having to reset), 5 Power Cleans (95#), :30 FLR Rounds = 3

Rest 4:00

AMRAP 8:00

350m Row, 6 Burpees over the Erg, 12 UB Wall Balls

Rounds = 2 + 215m Row

10/13/2015

Warmed up and worked on skills today.

10/12/2015

4 x 1 Snatch + 1 Hang Snatch (70, 75, 77, 80)

10/11/2015

A. 10:00 Skills Work - worked on Toes to Bar and butterfly pull ups

5:00
3, 6, 9, 12...
Toes to Bar, Clean and Jerk (85#)
Rounds: 9 + 8 Toes to bar
Rest
4:00
30 cal Row (1:40), max Burpee over Erg (14)
Rest
Max Wall Balls (this sucked 28, thought for sure I could get 40)

10/09/2015

A. 4 x 2 Squat Clean 90, 100, 110, 120# got the first one but missed the 2nd and 3rd try
B. 3 x 8 Trap 3 (8# DB)
C. 3 x 6 Box Squats 85, 90, 95#
D. 2k (2:05.4/8:21.6) rest 6:00 1k (2:01.2/4:02.5)

10/08/2105

A. 3 x 2 Deadhang to invert (had a hard time with these today ?), 2 Wall Walks, 10 Back Extensions
B. 3 x 6 Single Leg RDL (30, 35, 45# felt better this week, got the hang of this movement)
C. 3 x 6 Pendlay Rows (90#)
D. DB Strict Press work to 3 rep max (35#)
2 x 20 cal Row, 10 HSPU (got 8 in a row, then 7 the second round), 25m Farmers Carry (53# each arm) Time: 7:28
Rest 10:00
AMRAP 3:00 Burpees to 8" (35)

10/07/2015

A. 4 x 1.1 Split Jerk Clusters (85, 95, 105, 115, I was feeling pretty good until the last cluster, hit the first one but missed the second. Still struggling with getting my feet to move)
B. 3 x 6 Behind the Neck Strict Press (65#)
C. 3 x 6 Close Grip Bench Press (65, 70, 75#)
D. 8:00 AMRAP
6 Pull ups, 35 Double Unders, 100m Run (damn double unders)
Rounds - 2 + 6 pull ups + 8 double unders
Rest 4:00
8:00 AMRAP
250m Row, 10 Wall Balls, 8 Box Jump Overs
Rounds - 3

10/05/2015

A. 4 x 1 Snatch + 1 Hang Snatch rest 2:00 (65, 70, 75, 80 failed hang snatch although got it up pretty high but couldn't get under it.
B. 3 x 4 Snatch Grip Deadlift 110#
C. 12 x 2 Front Squat (80#) begin set every :60 this felt really good, totally enjoyed these.
D. 6 - 8:00 worked on Rope Climbs worked on speed :15 - :17
E. EMOM 10:00
Odd - 12  Russian KBS (28kg)
Even - 4 Hang Power Clean 95#

10/04/2015

I had to open the gym this morning at 9:00. And while it was a rest day, I had to be there for an hour so decided to make the most of it.
I warmed up and then worked on HSPU and Butterfly Pull ups.

10/03/2015

10:00 pull up work sets of 3 alternated with working on butterfly
5:00 AMRAP
15 cal Row, 15 Thrusters (45#)
Rounds - 2 + 5 cal row
Rest
4:00 AMRAP
30 Wall Balls, 20 Pull ups, 10 HSPU
Rounds - 30 Wall Balls,20 Pull ups, 6 HSPU
Rest
3:00 AMRAP
Snatches (45#) - 36
I sucked today! Just wasn't moving very fast.

10/02/2015

A.  Squat Clean max 115#, tried 120# failed 3 x, almost had it.  115# felt good!
B. 3 x 8 Trap 3 8# DBs
C. 3 x 8 Box Squats (light) not sure if these were done correctly

3K Row 12:59.2 (2:09.9 pace)

10/01/2015

A. 3 x 2 Deadhang to inverted hold :05 slow decent, 2 Wall Walks, 10GHD Sit-ups
B. 3 x 8 Single leg RDL 35# (had some difficulty getting the hang of this but finally did)
C. 3 x 8 Pendlay Row (85#)
D. 40 cal Row, 30 OHS (45#, 20, 10), 20 Bar facing Burpees
Time: 7:32
Then
AMRAP 3:00
Box Jumps (50)
Forgot to do these so finished up with
Max Triple Single arm DB Push Press 45# - ran out of time, I might have been able to do 50#