2/08/2016

A. 10 x 1 Power Snatch every :30 (85#, failed on 3 of the lifts)
B. 3 x 25 Wall Balls (unbroken 14# to 10'), 1 Rope Climb, Rest 2:00
Times: 1:15, 1:15, 1:13
C. 4 x :30 max Row, Rest 1:30
Pace: 1:46.3, 1:45.6, 1:44.8, 1:44.8
D. 3 x 25m Bear Crawl, 6 GHD Sit ups, :30 side planks

02/07/2016

Clean and Jerk max. 75, 85, 95, 105, 115, 120# Clean went well but failed on the Jerk.
7:00 cap
3 Clean and Jerks (65#)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
7 Clean and Jerks
Score: 67 (I was disappointed in my score. I felt I could get to 18. Grip started to fail. I did not feel great today, perhaps still tired from yesterday. Also did not eat very well yesterday. Since the new year I have really been cleaning up my diet and I have been feeling pretty good.)

02/06/2016

Rest Day
I had to open the gym at 7:00, then coached at 8:00, 10:00, 12:00, so worked on HSPU and did O-lifting at 9:00.

O-Lifting
Squat Snatch doubles (55, 60, 65, 70, 75#)
Squat Clean and Jerk doubles (65, 70, 75, 85, 90, 95, 100#)

02/05/2016

3 x 15 Scap Push ups :60 rest

A. Hang Power Snatch to Hang Snatch 70#

B1. 3 x 8 Close Grip Bench Press (65, 70, 75#) rest :60

B2. 3 x 8 Pendlay Row (95#) rest 2:00

EMOM 15:00

12 KBS (24kg)

:30 Double Unders

12 Box Jumps

02/04/2106

4 x 1 Hang Squat Clean + 4 Front Squats (65, 75, 85, 95#) these were awful for me. I struggle terribly  with front squats. I was so frustrated I forgot to do the Split Jerks.
AMRAP 12:00
3 Hang Power Cleans (85), 40 Double Unders, 10 Burpess, 5 Stone over Shoulder 66#
Rounds 3 + 3 Hang Power Cleans, 7 Double Unders

02/03/2016

A. 3 x 3  1 1/4 Back Squats (85, 95, 105#), Rest 2:30
B. 3 x 600m Row, 6 over the Erg Burpees, 20 Double Unders, Rest 2:30
Times: 4:53, 4:20, 4:16 (difference in time due to Double Unders)
C. 3 x 6 Double Touch (pull ups, toe to bar), 10 Lunge steps with bar on back (90#)
Time: 6:12

02/01/2016

A. 10 x 1 Power Snatch every :30 (80#, felt Ok)
B. 4 x 20 Wall Balls unbroken 10' target, 10 HR Push ups (harder than I thought it would be), rest 2:30
Times: 1:04, 1:03, 1:04, 1:04
C. 4 x :30 Row, 2:00 Rest
Pace: 1:47.1, 1:44.8, 1:42.7, 1:42.0 (nothing like a little friendly competition to get you going faster)
D. 3 x 50m Farmers Carry (70#), 15 Back Extensions, 35 Double Unders

For the past month added 5:00 of double unders to my warm up, hopefully it is helping and today added 5-4-3-2-1 HSPU.