2013/04/29-2013/05/12

4/29/13
A- row 750m then: 3 x
- v ups – 15
- skin the cat – 5

B- 5 rnds
- hang power snatch x 3-4 (= 135#, 145, 155, 155, 135)
- rest 20 sec
- high box jumps (tempo= 05X1)
- rest 3 min

C- squat:
* rest 2 min b/w sets
5 – 235#
3 – 260
1 – 275
3 – 260
3 – 275
2 – 295
(5 – 225) x 2

4/30/13
A- 2x
- wall climbs x 3-6
- MU x 3-6
- T2B x 10-12

B- 7 rnds
- Jerk (= 175#, 185, 185, 205, 205, 215, 215)
- weighted pullups x 2 (#45) (5 rnds only)
rest 2-3 min

C- 3 Rnds for time
- row 350 m
- 20 KBS (40kg)
- 20, 15, 15 HSPU = 15:56

5/1/13
A- 5x
- power clean 1.1.1 (85-90%) = 185#, 185, 215, 215, 215
- rest 3 min

B- 4x
- clean pull 1.1.1 (110-115%) = #245 x4
- rest 2-3 min

C- 7 min OTM
- 3 DL (315#)
- 6 burpees
rest 2 min
5 min OTM
- 12 CTB pullups

5/2-6/13
vacation in Austin, TX. Light hiking

5/7/13
A- 3x untimed
- wall climb x 5
- MU (unbroken) x 5
- T2B x 10-15

B- 20 min, build to heavy split-jerk
= technique, 135# x 3s, 185# x 3s, — to 225#. Could have gone heavier but no bumper plates

C- 30 HSPU
D- Row 2k =~8:10

5/8/13
A- row 500m x 3 = 1:46, 1:48, 1:51
B- 5 sets for times
- 5 squat clean (185#)
- 10 HSPU
- 15 pullups (subbed 5 strict as hands started ripping)
- 20 HR pushups
- 25 box jumps (~24-30″)
- 30 jumping jacks (sub for 2x under, didn’t have rope)
* rest 3 min b/w
= 4:05, bonk hard on #2–blame on Austin vacation

5/9/13
A. 2x
- 1 min plank
- Roll to Candlestick x 6
- Double-Unders x 40

B- 8x
(muscle clean warm up – 95#, 135#)
- Clean x 1.1 = 175#, 185, 185, 205, 205, 215, 215, 225
Rest as needed =~ 2 min

C- 5 min AMRAP
- 3 DL (295#)
- 3 MU = 4 rounds + 1 MU

Rest exactly 5 minutes, and then . . .

D- 5 min AMRAP
- 10 Box Jumps (30″/24″)
- 15 push ups = 6 rounds + 3 BJ

5/10/13
A- Snatch x 1.1 = 135#, 155, 155, 165, 175-f, 155, 175-f, 155
rest as needed
–get shoulders back and get UNDER the bar

B- Squat, rest ~2-2.5min
5 – 235#
3 – 260
1 – 275
5 – 260
3 – 275
1 – 295
4 – 275
2 – 295

2013/04/22-2013/04/28

4/22/13
A- 2 rnds / untimed
- 10 T2B
- 30 2x under
- 2 TGU (53#) / arm

B- 6 rnds
- 4 x hang power snatch, rest 2-3 min
= 135#, 135, 145, 145, 155, 155

C- squat:
* rest 2 min b/w sets
5 – 225#
3 – 250
1 – 265
3 – 250
2 – 265
2 – 280
* note: did not do last 4 sets (225# x 5-7) b/c I did something to my back during warm up.

4/23/13
off– resting back
+ yoga

4/24/13
A- 4 rnds
- snatch grip push press x 4 (= 135#, 155, 165, 165)
- rest 1-2 min
- weighted pullups x max (25#); (= 6,5,6,6)
- rest ~30 sec
- plank 45 sec
- rest 1 min

B- 2x
- HSPU x max (13,11)
- rest 3 min b/w

C- 10 min amrap
- 5 strict pullups
- 20 HR pushups
- 30 2x under = 4 rnds, 5 pullups

4/25/13
A- 4 x power clean x 1.1.1
rest as needed = 165#, 185, 185, 205

B- 4 x clean pull x 1.1.1.1
rest as needed = 245# x 4

C- 2 rnds (rest 60 sec b/w rounds)
- 10 over box jumps
- 5 muscle ups = 3:41 (inc. rest)

D- 12 min OTM
- 2 DL (275#)
- 3 burpees

4/26/13
A- 15 min – build heavy snatch
B- 10 min – build heavy C&J
C- Bench: (based on 1RM of 250# -guess)
- on 2min + 1-2% from last week
5 x 150#
3 x 190
1 x 215
3 x 195
3 x 215
2 x 225
7 x 135 X 4sets

4/27/13
A- pistols, 2x unders, GHD
B- run 200m
5 thrusters (135#)
10 C2B
run 400m
10 thrusters
20 C2B
run 800m
15/30 =~ 12 min

2013/04/15-2013/04/21

4/15/13
A- 15 min work to heavy push-press 3RM
up to #215

B- “MOFO”
- strict pullups (x5)
- strict press (x 5, @115#)

C- Squat, 2min b/w sets:
5 x 80% (250#)
1 x 85% (265)
3 x 80% (250)
3 x 80% (250)
3 x 85% (265)
2 x 90% (280)
5 x 75% (235) x 3 sets

4/16/13
A- 15 min, work on jerk
= up to 175# x 3 (multiple sets)

C- 3 rnds on 2 min
weighted pullup x 3 (=25#, 35, 35)

D- 12 min AMRAP
- 5 man makers (40#)
- 10 C2B pullups
- 15 KB snatch (35#) = 4 rounds

4/17/13
A – 2 rnds, untimed
12 dips
30 sec planche-hold
50 2x under

B- power clean @ 70@ (155#)
3 x 2.2.2.2 (rest ~3 min b/w)

C – clean pull @ 110% (245#)
3 x 1.1.1.1 (rest ~3 min b/w)

D – 30 burpees / 30 T2B

4/18/13
rest

4/19/13
A- 2 rnds- double unders, planche-hold, HSPU
B- 20 min work on snatch technique
C- 20 min OTM:
- Odd: 3x power snatch -115#
- Even: 30 sec row (total= 107 cal)
D- Bench: (based on 1RM of 250# -guess)
- on 2min
5 x 150#
3 x 185
1 x 210
3 x 195
3 x 210
2 x 225
7 x 135

2013/04/08-2013/04/14

4/8/13
A- SKILLS – 3 rnds untimed:
8-12 C2B pullups
6-10 1-arm KB snatch (35#)
10 T2B

B- 3 rnds
3 bar muscle ups
7 snatch (135#)
7 OHS ~= 12 min

C- 10 x 2 OTM: deadlift (225#)

4/9/13
A-
row 1000m x 3
rest 5 min b/w = 3:49, 3:56, 3:59
B-
Mobility

4/10/13
A- Squat: rest 2 min b/w sets
5 @ 210# (~70%)
4 @ 225# (~75%)
3 @ 245# (~80%)
3×3 @ 265# (~85%)

B- 4 rnds of the following complex (bar not touching ground)
rest 3-4 min b/w rounds
- 3 hang clean
- 3 front squat
- 3 jerk = 135#, 160, 175, 175
then 3×3 jerk @ 135#

C – “Chelsea” for 10 min

4/11/13
rest / mobility

4/12/13
A – 6x 1.1.1 (~10 sec b/w lifts)
- clean and jerk, rest 2-3 min b/w
= 155#, 160, 165, 170, 175, 180

B – 3 x 1.1
- clean pull, rest 3 min b/w
= 205#, 215, 215

C- squat = 3×10
- HSPU x max , rest 4 min b/w
= 185# & 5, 205 & 5, 225 & 4

4/13/13
A- DL – 15 min – working up to max 2RM, 3RM
B-
row 500 m
25 burpees over erg
50 KBS (53#)
row 1000 m
20 burpees over erg
40 KBS = 15:45

* was going to go 1 more “round” on the chipper but legs felt like shit

4/14/13
yoga

2013/04/01-2013/04/07

4/1/13
A – skills: kipping HSPU, 2x unders, planche hold

B – Find max F.squat = up to 260#

C – “MoFo” – on minute
- Bench @ 165# x 5
- strict pullups x 5
- F.squat @ 205# x5

4/2/13
A – 5 rnds on 2 min
- Hang Clean + Clean + F.squat + Jerk
(155#, 155, 175, 175, 175)

B – 3 rnds
6 OHS (95#)
6 OHS (115#)
6 OHS (135#)
rest 2 min = 9:17

4/3/13
A- run 5k w/ dog
B-
50 KB swings (53#)
25 burpees
40 KB swings
20 burpees
30 KB swings
15 burpees
20 KB swings
10 burpees
10 KB swings
5 burpees = 13:09

4/5/13
A- 3 rnds skills: GHD, HSPU w/ kip, 2x unders
B- Open WOD 13.5 = 77 (kept slipping off bar on pullups)
C- 5 x 3 (90 KG) 1-1/4 Squats

4/6/13
A-
20 min work on squat-C&J
ended w/ 6 sets on min of 1rep squat-clean % ~90%
B- mobility

2013/03/25-2013/03/31

3/25/13
A- Skills x 3 rounds
- HSPU w/ kip x ~4-8
- Dips w/ kip x ~10-15

B- 3 rounds (12 min cap)
- 10 clean (135#)
- 10 C2B pullups
- 10 DL (225#) –change weights
- 10 HSPU
- 10 burpees = 2 rnds, 3 HSPU

C- row 250m x 4 on 2:30

3/26/13
A- squat 2-15-2-15-2 (on 2 min)
245#-135-275-135-275-135

B- 2x max rep f.squat (135#) on 3 min
= 20-15

C- 8 min
8 c2b pull ups
8 over bar burpees

3/27/13
A- 3 rnds untimed
10 T2B
50 2x under
handstand walk

B- 15 min snatch work

C- 10 min
10 shoulder to overhead 115#
10 pull ups = 8 rounds

3/29/13
Open Wod 13.4 = 76 – failing on T2B

2013/03/11-2013/03/24

3/11/13
6 x squat clean, hang squat clean
- 155#, 185, 185, 205, 205 (1rep), 205 (1rep)
then 4 rounds
- 5 power clean (135#)
- 5 front squat
- 5 jerk
- 5 bar muscle ups = 14:09
* didn’t complete last 3 MU. Tweaked shoulder on rep 17

3/12/13
20-25 min skills
- dips, TGU, HSPU
then
21-15-9
- squat jumps (sub for wall ball)
- T2B
- box jump (24″)
- KBS (53#) … want to say sub 730, didn’t record

3/13/13
yoga; 3 mi run

3/14/13
CF Open 13.2 = 270
post- skill work on rings

3/18/13
yoga

3/20/13
yoga

3/23/13
CF Open 13.3

3/4/2013-3/10/2013

3/5/13
15 min work on snatch: (135# – 155# range)
then
5 rounds
- row 250 m
- 5 OHS (135#) = 8:09

3/6/13
5k run

3/7/13
CF Open 13.1
= 151 (to 1 rep on 165# snatches)
vs goal: 155

3/8/13
?

3/9/13
20 min work on ring muscle ups
then OTM for 15 min
- 5 DL (225#)
- 5 HSPU (first 8 min only)

2013/02/25-2013/03/03

2/25/13
(?) don’t think I did anything

2/26/13
pre- max strict pullups = 12
3 rounds
- 1 min DB squat cleans (45#s)
- 1 min 2x unders
- 1 min KB swings (2 pood)
- 1 min rest
= 320 (130, 106, 84)
post- max kipping pullups = 41

2/27/13
Work to 5RM 3RM 1RM push jerk
20 min: 175#, 205#, 225#
then
21-15-9
-OHS
-push jerk = 4:32
Post = 1000 m row- 4min

2/28/13
back squat: work to max set of 5 (~20 min)
- up to 285#
5 sled push (130# + sled) ~ 60 m

3/1/13
A)
f squat 1 rep- 175#, 185, 205, 225, 225, 275-f
B) work to max C&J (15 min)
= 230#, 235-f
C)
5 clean (205#)
20 over bar burpees
10 clean (175#)
15 burpees
15 clean (145#)
10 burpees
20 clean (95#)
5 burpees =~ 8:45

3/2/13
A) Skill work– T2B, box jumps, muscle ups
B) 7 min AMRAP
3, 6, …
- thruster (100#)
- C2B pull ups = 98 (bad!)

3/3/13
rest

2013/02/18-2013/02/24

2/18/13
OHS 5×2 (135#, 155, 155, 175, 175)
WOD: 15-12-…-3
- power snatch (95#)
- lateral facing barbell burpees
= 7:44

2/19/13
push-press 7 x 3
135#, 155, 165 x 5

2/20/13
5 mi run

2/21/13
rest / mobility

2/22/13
7 x 4 power clean (on the minute)
-135# x 3, 155# x 4
rest 1 min
7 x 2 power snatch (on the minute)
- 135# x 7

2/23/13
10-9-…-2-1 Front squat (165#) bar cannot be racked
10-20-…-90-100 double unders
=~ 24 min