06/27/2107

7 x 1 Power Clean + 1 Push Jerk begin set every minute (65, 70, 75, 85, 90, 95#, 100#)
3 x 4 1 arm DB OHS (went super light as I am really struggling with these. Definitely some flexibility issues.)
Then
4:00 AMRAP
500m Row, 12 Burpees Box Jumps, max. reps Power Cleans (75#)
Reps = 6
Rest 4:00
4:00 AMRAP
400m Row, 10 Burpee Box Jumps, max reps Power Cleans (85#)
Reps - 10
Rest 4:00
4:00 AMRAP
500m Row, 8 Burpee Box Jumps, max reps Power Cleans (95#)
Reps - 6

06/26/2017

4 x 2 Back Squats (125#) rest 2:30
EMOM 6:00
4 Touch and Go Squat Snatch (55#)
3 x 40m OH 2 handed DB Carry (35#)
Then
500m Row
5 Deadhang to Inverted (super slow)
500m Row
20 CTB Pull ups (even slower)
Time: 11:59

06/25/2017

After 12 days off due to traveling, this was not exactly fun.
Snatch (Power) 55, 60, 65, 70, 75, 80#
Squat Clean - did one and it felt awful so left it alone
10:00 Handstand Walk Practice - worked on some progression that I wanted to use in the gymnastics class I am teaching.
Then
21 Hang Power Cleans (65#)
10 Burpees
15 Hang Power Cleans (75#)
10 Burpees
9 Hang Power Cleans (85#)
10 Burpees
Time: 5:36 (transitions were slow)

06/12/2017

3 - 2 - 2 Back Squats rest 2:30 (130#)
EMOM 6:00
3 Touch and go Squat Snatches (55#)
2 x 2 DB OH Hold :45/1:00 (25#)
3 x change up order every round
35 Double Unders
10 Wall Balls
10 Burpees over the bar
10 CTB Pull ups (working on stringing these together)
1 = 3:57 (Double Unders)
2 - 4:02 (Wall Balls)
3 - 4:10 (Burpees)

06/11/2017

Opened the gym this morning and decided to do WOD 1 from the Grnaite Games qualifier.
I was feeling a little tired after yesterday but got it done.
AMRAP 12:00
10 Hang Squat Cleans (65#)
10 Reverse Lunges in place w/bar in front rack
20 CTB Pull ups (still struggling with these)
Score - 86 reps (not bad for a rest day 😏)

06/10/2017

7 reps max - Clean and Jerk (65, 75, 85, 90, 95, 100, 105#)
EMOM 5:00
4 HSPU - not to a deficit but working towards it.
4 x Every 4:00
8 UB Power Cleans (85#)
8 Bar Facing Burpees
40 Double Unders - as usual was anxious when I saw Double Unders but was able to string 10 together today (woohoo) and finished every round in around 3:00.
Rest 2:00

I went back to the gym later in the afternoon to lift with a friend. I stayed pretty light and worked on technique.
Power Snatch
3 @ 60#, 65, 70
2 x 3 @ 75#
Power Clean + Squat Clean
2 @ 75, 80, 85, 90, 95#
2 x 2 @ 100#
Front Squats
3 @ 85#
2 x 3 @ 95#
3 x 2 @ 100#
Snatch High Pull
2 x 3 @ 65#
2 x 2 @ 70#
4 x 10 Barbell Curls (35, 40, 40, 45#)
4 x 10 Hip Bridges (40#)

06/09/2017

4 x 2 Split Jerk rest 2:00. Moderate weight, focus on speed under the bar (85, 95#)
3 x :30 Ring Dips rest :90 - worked on holding on the top for :30.
8:00 @ 85%
10 reps pushing - HSPU
10 reps pulling -Pull ups
10 reps jumping - Box Jump Overs
Tired today HSPU challenged me.

06/08/2017

Recovery/Rest Day
AMRAP 15:00
500m Run
40 Air Squats
30 Sit ups
20 Push ups
10'Ring Rows
Rounds - 2 + 300m run

06/07/2017

2 x
12 Banded External Rotation
12 Banded Pull aparts
12 Trap 3
3 x
5 1 arm KB Push Press (16 kg)
3 Deadhang to Inverted
4 x 1.1.1 Clean Pulls (135#)
40 cal on Assault Bike
Must keep the watts at 300 if drop below off the bike and complete 5 Stone over the shoulder.
I got to 21 calls before coming off the bike. And finished the remaining 19.

06/06/2017

5 1 Clean Pull + 1 Power Clean every 2:00 (85, 90, 95, 100, 105#)
3 x 6 1 arm DB OH Squat (15# I don't like these)
EMOM 10:00
Even - 5 Power Snatches (55#)
Odd - :30 Lunges with 2 30# KB in Front rack
Rest 4:00
EMOM 10:00
Even - 5 Burpee Box Jump Overs
Odd - 8 cal Assault Bike
3 x 6 Seated DB Press (20#)
3 x 10 AB Wheel Rollouts

06/05/2017

4-3-3 Back Squats (125#)
15:00 Hang Power Snatch Triples

Build up to 70#
2 x DB OH Hold :40/1:00
3 x
300m Row
12 Wall Balls
12 Box Jumps
Pull ups
Rest 3:30
Times: 3:27/3:26/3:26
2 x 6 Ring Push ups pause :02 at top

06/03/2017

I was in Traverse City so went to TC CrossFit and did this:
Partner WOD
4 rounds
DB Clean and Jerks (30#)
Renegade Row w/push up
Box Step ups
Wall Ball Sit ups
100m Run

06/02/2017

3 x 6 DB Squat Clean and Jerk (25#)
EMOM 5:00
6 Thrusters (65#)
3 x
8 Burpees Box Jump Overs
8 CTB Pull ups
24 Double Unders
Time: 11:14
Rest 5:00
3 x
12 UB Wall Balls
8 TTB
I was not able to do this as did not have access to the gym after 9:00 am.

06/01/2017

3 x 5 Back Squats (120#) rest 2:30
4 x 4 Touch and Go Squat Snatch every :90 (45, 50, 55, 60#)
2 - DB OH Hold (25#) :40/1:00
6 sets
1 rope climb
5 Wall Balls (14# to 10')
5 Pull ups
5 Burpee Box Jump Overs
15 Double Unders
5 Toes through Ring (struggled with these, not sure why)
Rest 2:15
Times: 2:35, 2:42, 2:20, 2:22, 2:29, 2:30

05/29/2017

I wasn't planning on doing MURPH on Memorial Day, but woke to a beautiful day and feeling pretty good. Definitely, not my best time but all reps were to standards, and I was slow on the runs.
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Time: 55:23

Tuesday
5 sets of 1 Deadlift + 1 Clean Pull + Power Clean every 2:00 (85, 95, 100, 100, 105#)
3 x 6 1 arm DB OH Squat (15#)
EMOM 10:00
Even - :30 GTO (55#)
Odd - :30 Walking Lunges with KB in Front Rack (25#)
Rest 4:00
EMOM 10:00
Even - :30 Box Jump Overs (11)
Odd - 8 cal Row

3 x 6 Seated KB Press (25#)
3 x 10 AB Wheel Rollouts

Wednesday
3 x
12 Banded External Rotations
12 Banded Pull aparts
12 Trap 3 (10#)

3 x
5 1 arm KB Press (35#)
3 Deadhang to Inverted (finally able to do these from a deadhang)

3 x 1.1.1 Clean Pull Cluster (125#, 130, 135#)

Assault Bike Ladder
:10 sprint/:50 rest
:20 sprint/:40 rest
:30 sprint/:30 rest
:40 sprint/:20 rest
:50 sprint/:10 rest
:40 Sprint/:20 rest
:30 sprint/:30 rest
:20 sprint/:40 rest
:10 sprint/:50 rest
Actually enjoyed this ladder, tough when you get to the :30 and up.