05/30/2016

Murph
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Time: 52:19

05/22/2016

Clean and Jerk 8 reps total - kept it light and didn't squat, knee is still jacked up.

Clean Grip Deadlift 5 x 1 begin a rep every :60 140#

Didn't do regular programming as I was hesitant to run. I did the following instead:
5 Rounds
5 Hang Power Cleans (85#)
25 HRPU
Time: 10:57
Then
5 x 2 Dips
Hollow body hold :30 hold, :30 rest x 8

05/21/2016

I wasn't able to do the split squats, knee is being a bit problematic. But did do the:
3 x 6 DB Bench Press (30#)
3 x 6 Pendlay Rows (95#)
Then
AMRAP 7:00
250m Row
5 Strict Pull ups (a bit of a struggle this morning)
7 KB Clean and Jerks (more like a press 30# each hand)
9 Burpees (subbed for Wall Balls)
Rounds - 1 + 250 + 5 + 7
Rest 4:00
AMRAP 7:00
15 cal Row
10 T2B
5 Wall Walks (tough but actually like these)
Rounds - 2

05/19/2016

4 x 6 Push Jerk (did press) 85, 90, 95, 95
Then
20:00 @ 80%
Using 25m end to end area:
Move implements from one end one at a time,
Throw - 20# Wall Ball
Push Prowler
1 arm DB OH Carry (30#)
Sand Bag
Jog back easy to pick up/move next object
8 Burpees before starting the next round
This was a whole lot more fun this week than last, sun was shining and it was somewhat warm.

05/18/2016

Power Clean Cluster 3 x 1.1.1 (light weight due to problem with left knee 95#)
Clean Pull 6 x 1 every :60 (137#)
Lactic Endurance (only did first part)
12-9-6
KBS 53#
Burpees to 8" target
Time: 3:48
Then
Strict Pull ups 3-2-3
Hollow Body Holds :30 on :30 Rest x 8

05/16/2016

Pause Snatch - tweeked my knee on the first one so did Power Snatches and keep it light trying to focus on not pulling too early. Not sure how successful I was.
3 x 4 Box Squats (70#)
AMRAP 7:00
1 CTB Pull up, 1 HSPU, 1 KBS (53#), then 2, then 3, etc.
Completed 4 rounds + 5 CTB Pull ups
1000m Row 4:09
120 seconds FLR unbroken

5/14/2016

Front Squats 2 - 2 -1 - 1 rest 3:00 105, 110, 115, 120#
Push Press 4 x 4 85, 90, 95, 100#
Then
20:00 @ 80%
Using 25m end to end area:
Move all implements from one end to the other one at a time:
Sled drag (140)
Sand Bag
Stone
Bar Overhead w/85#
10 Burpees before moving implements back
Cold, rainy day = no fun!

5/13/2016

1000m Row 2:05 pace
20:00 Clean and Jerk  55, 65, 75, 85, 95, 100#
15:00 Snatch 35, 55, 60, 65, 70, 75#
Then
400m Run
21-15-9
Box Jumps
KBS 35#
400m Run
Time: 8:58

5/12/2016

DB Rear Elevated Split Squat 3 x 10 rest :60 (15# DBs)
DB Bench Press 3 x 8 (25#) rest :60
Pendlay Row 3 x 8 (95#)
Then
AMRAP 7:00 @ 85%
4 Strict Pull ups, 6 Hand Release Push ups, 8 KB Clean and Jerks (alt 16kg), 30 Double Unders
Rounds - 1 + 4 + 6 + 8 + 7
Rest 4:00
AMRAP 7:00
7 Hang Power Cleans (75#), 14 Burpees, 27 cal Row
Rounds - 2

5/11/2016

Power Clean Clusters 4 x 1.1 110#
Clean Pulls 6 x 1 every :60 135#
Lactic Endurance Training
12-9-6
Power Snatch (55#)
Ring Dips (w/purple band)
Time: 3:04
Rest 24:00
12-9-6
Thrusters (55#)
Pull ups
Time: 3:16
This SUCKED!!!

05/09/2016

1000m Row (from yesterday)
Pause Snatch - missed on most of these but here is one:

3 x 5 Box Squat - rest 3:00
Full"relax" on box so glutes and hamstrings engage to get up. I went super light, 65#, as I didn't feel that at the slightly heavier weight the proper muscle were firing.
Then
10-8-6-4-2
HSPU - struggled with these today
KBS (24 kg)
Time: I didn't turn on the timer

05/08/2016

Decided to have a little fun in the gym and did a partner WOD with several of the other members.
AMRAP 20:00
Alternating with your partner, starting at 2 reps and increasing by 2 reps each round:
Burpee Box Overs
Clean and Jerks 65#
Wall Balls
Then
5-4-3-2-1
Deadhang to inverted
Deadlift 135#

05/07/2016

Went to CF 734 for an Over the Bar Seminar. Got some good coaching on pull ups, butterfly and Kipping. Also, some drills for muscle ups. Not sure I want to do these but will start to include them in my warm up.

05/06/2016

DB Rear Elevated Split Squat 3 x 12, rest :60 between sides (15# each hand)
DB Bench Press 3 x 8 rest :60 (25#)
1 arm DB Row 3 x 6 (30#)
AMRAP 7:00 @ 85%
6 Shoulder to Overhead (75#)
250m Row
2 Wall Walks (always surprised at how hard these can be)
Rounds - 3
4:00 Rest
AMRAP 7:00
2 Rope Climbs (ropes are so frayed its hard to slide down, plus tore up my leg)
8 Ring Push ups (love these for some reason:)
8 Wall Balls
Rounds - 3 + 1 rope climb

05/05/2016

Front Squats 3-3-2-2 85, 95, 105, 115# rest 3:00 between sets
Push Press 4 x 5 75, 85, 90, 95# rest 2:00 between sets
Ring Dips 2 - 2 -2 - 2 rest 2:30 between sets (no weights, worked on full range of movement)
AMRAP 16:00
3 Stone over the shoulder
25m Stone Carry
1 Stone over the shoulder
10 Box Jumps
10 cal. Assault Bike
Rounds - 5 + 3 + 25m + 1 + 10

05/04/2016

Power Clean Clusters 3 x 1.1 :15/2:00 105#
Clean Pulls 6 x 1 every :60 135#
6 min. Cap
1000m Row (2:00 pace), in remaining time Power Cleans (85#) 15
Rest 5:00
6 min Time cap
1000m Row (2:00 pace), in remaining time Wall Walks (5)

05/02/2016

Back at it!!!

Power Snatch (double) 35, 55, 60, 65, 70, 75

3 x 6 Box Squats (with full relax on box) 70#

"Nate" 

20:00 AMRAP

2 CTB Pull ups, 4 HSPU, 8 KBS (35#)

Rounds - 10 + 2 CTB + 2 HSPU

Two movements I still need to work on CTB Pull ups and HSPU so pleased with completing the 10+ rounds.  

5/1/2016

Did some weight lifting this morning. Felt pretty good but was a long session.
Clean at the Knee 3 x 3 @ 65# 2 x 2 @ 75#
Squat Clean 2 x 3 @75#, 2 x 3 @85#, 4 x 2 @95#
Push Press 3 x 4 @65#, 4 x 3 @75#
Clean Pulls 5 x 3 @110#
RDL 5 x 5 @110#

4/21 - 4/25/2016

Masters Qualifer
WOD #1
21-15-9
Row (cal)
Thrusters (55#)
Time: 6:49
WOD #2
1 rep max. Deadlift 255#