2014/10/13 – 2014/11/09

10/13/14
Week 5 – day 1 = done (minus rowing / time constraint)

Snatch: 8 x 2
snatch pull: 3 x3
squat: 6 sets
12 min AMRAP
– 12 HSPU
– 24 KBS (russian) 70# = 4 rounds + 7 HSPU

10/14/14
Week 5 – day 2 = done

clean: (185# x 2)4 — hang + high hang; (205# x 2)4 — full c&j + full clean
snatch grip DL (@41X1): (205# x 3)3
F.squat: (225# x 2)2; (245# x2)4
3 rounds / time
– 10 bar MU
– 15 HSPU (strict)
– 20 push press (135#)
= 8:43 (2 rounds… reaching muscle fatigue on OH work, so scaled)
** still lost a ton of strength OH while in Peru

10/15/14
Week 5 – day 3 = done

DL @ 315# x 3, 355# x3,3, 395 x 2, 385 x 2
– shortened last row
– metcons felt good but out of shape

10/17/14
Week 5 – day 5 = done

All lifts felt really good! EMOMs on the snatch and C&J

10/18/14
Week 5 – day 6 = done

10/20/14
Week 6 – day 1 = done
Snatch (hang + high hang): (155# x 2)4
snatch (full): (175# x2)3 — was failing a 1/2 reps here on all sets–still weak OH
Squat: 315#, 330#, 345# – 6 sets total

12 min AMRAP — from 2012.3 CF open (12 min vs 18 min)
– 15 BJ (24″)
– 12 push press (115#)
– 9 T2B
= 7 rounds + 1 BJ

row 1000 m easy

10/21/14
Week 6 – day 2 = done
* feels like I need a deload week soon

C&J (hang + high hang): (185# x2)4
full C&J + full clean: (205# x 2)4
Snatch grip DL (@41X1): (205#x3)3
f.squat (@41X1): (215# x 2)6

10 min AMRAP
– 20 snatch (95#)
– 20 snatch (135#)
– 20 snatch (165#)
– snatch (185#)
= 70 reps

10/24/14
Week 6 – day 5 = done
Snatch – work to heavy = 185#
C&J (emphasis on jerk) – work up in weight – 225#+
3 rounds
– weighted dips (90#) – 8,6,6
– deficit HSPU negatives
Squat @ 41X1 – (295# x2)5

10/25/14
week 6 – day 6 = done

DL: 315# x 3; 345# x 3,3; 375# x 3,3; 405# x 1
EMOM – 12
Min 1– 2 power cleans (185#)
Min 2– 2 power cleans + 2x unders time remaining
Min 3– 2 power cleans + 10 burpees over bar

Rest 5 then
3 rounds / time
– 25 wall ball (16# — gym doesn’t have 20#)
– 15 pullups
– 5 dips (@ 10X1)
= 6:40-ish

10/27/14
Week 7 – day 1
Snatch (hang + high hang): (160# x 2)4
snatch (full): (175# x2)4 — weight felt good; much better than last week
Squat: 315# — low back was very tight, only 2 sets
12 min AMRAP
– 30 cal row
– 30 burpees
– 30 cleans (135#) = 1 rnd + 15 cleans (165 reps)–slowed considerably on the cleans
rest a few then
row 1000 m – 2:00 pace

10/28/14
Week 7 – day 2 = done

10/30/14
Week 7 – day 3 (1 day late) = done/ modified

Jerk: 185# x 3, (205# x 3)4
OH Press: (135 x 3)5
Weighted dips (90#): 7,6,7
for time:
– 10 ground to OH (135#)
– 20 C2B
– 8 ground to OH (155#)
– 16 C2B
– 6 ground to OH (185#)
– 12 C2B
– 4 ground to OH (205#)
– 8 C2B
= 11:05

……..

11/7/14
Test day!
snatch = 200# (ties PR) — back to pre-Peru numbers
C&J = 245#
squat: (315# x 3)8

11/8/14

2014/09/15 – 2014/10/12

New Cycle — master log in excel spreadsheet

9/15/14
Week 1 – day 1 = done

Snatch – full + hang: (160# x 2)8
Snatch Pull: (210# x 3)3
Squat: (305# x 2)6
5 rounds for times
– 10 DL (135#)
– 15 burpees
– run 400 m
* rest 3 min
== (times for non running only. Unsure of exact distance ran)
1:09, 1:04, 1:06, 1:06, 1:05

9/16/14
Week 1 – day 2 = done

C&J + hang clean: 205 x 2, (215# x 2)7
Snatch grip DL (@ 41X1): (205# x 3)3
F.Squat: (245 x 2)6
5 rounds for times
– 5 bar MU
– 5 Ground to OH (185#)
– row 350m
*rest 2 min
= bonk

9/17/14
Week 1 – day 3 = done
rest

9/19/14
Week 1 – day 5 = done

9/20/14
Week 1 – day 6 = done

9/22/14
Week 2 – day 1 = done

9/23/14
Week 2 – day 2 = done

9/24/14
Week 2 – day 3 = done

DL: 295×3, (325 x3)2, (355 x 3,2)
OH press: 115 x 3, (140 x3)4
5 rounds / time
– 3 MU
– 6 shoulder to OH (155#) — dropped from 185 to 155 in round 2
– 9 strict dips
– 12 C2B
= 13:35

wt. dips: 90# x 6,6,5
row 500 m x 4 (rest 2 min) — subbed for 1000 m x 3
~ 1:55 pace on all of them

9/26/14
Week 2 – day 5 = done

Squat (@ 41X1): (275# x 2)6
Snatch — worked to heavy set of 185# x 2
C&J — worked to EMOM x 8 (205# x1)
deficit HSPU (negatives): 2×6

9/27/14
Week 2 – day 6 = done

9/29/14
Week 3 – day 1 = done

Snatch: (170# x 2)6; (165 x 2)2
Snatch pull: (215# x 3)3
10 x
– row 30 sec
– rest/ easy pace, 30 sec
= 1:47 – 1:52 all paces
Squat: 275# x 5, 315 x 3, 325 x 2, (315×2)3
12 min AMRAP
– 40 2x unders
– 2 MU
– 4 cleans (155#)
– 8 push press (155#)
= 5 rounds + 10 2x unders

9/30/14
Week 3 – day 2 = done

C&J: (225# x 2)6, (205# x 2)1 — jerk/squat still feeling heavy after vacation
F.squat (1 + 1/4 reps): 205# x 2, 225# x 2, (235# x 2)4 — 235 felt good
6 rounds (every 3 min)
– 20 burpees
– 10 C2B
– 5 push press (155#)

10/2/14
Week 3 – day 3 = done

Jerk: 185# x 3, 225# x 3, (205 x 3)3 — 225# felt heavy (so weak after vacation)
OH press: (140# x 3)5
8 min AMRAP
– 5 DL (225#)
– 5 HSPU
– 5 strict pullups
= 7 rounds + 5 DL … started to fatigue on HSPU/pullups in round 6-7

finisher: 30 burpee box jump overs

10/3/14
Week 3 – day 5 = done — forgot chalk grr

Snatch: finished with 155# @ 30 sec x 10 — w/o chalk couldn’t grip bar well above 175#
EMOM x 15 – clean x 1
= 185#, 205# x 6, 215# x 8
Squat (1 + 1/4): (275# x 2)3

10/4/14
Week 3 – day 6 = done

“Filthier 50″
50 Box jump overs, 24 ”
50 pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge w/ 75# bar
50 Knees to elbows
50 Push press, 75#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders
= 23:57

DL: 315# x 3, (355# x 3)3

10/12/14
Week 4 = done
All major lifts still down 5-10% from high before heading to Peru. I have some work to do to get them back :<

2014/07/22-2014/08/31

7/22/14
Week 6 – day 1 = done

7/23/14
Week 6 – day 2 = done
* skipped box jumps for time

7/24/14
Week 6 – day 4 = done

7/25/14
Week 6 – day 5 ~ partial — rotator cuffs were bothering me, took it easy on the E2MOM

7/27/14
Week 6 – day 6 ~ partial – only DL

7/28/14
Week 7 – day 1 = done
* thrusters: 135x 15, 155x 10, 165×8… up weight to 165#
* bench was full, subbed high rep pushups (~35-40 approx)

7/29/14
Week 7 – day 2 = done
* squats all done at 10# less. Last 3 sets = 265#x2
* Modified “Fran” (done at end of WOD) 15-12-9 (thrusters 95# / C2B pullups)
= 3:57 — L-O-N-G (~10-15s) walk between barbell and bar

7/31/14
Week 7 – day 4 = done

8/2/14
Week 7 – day 5/6 mashup = done

8/4/14
Week 8 – day 1 = done

8/5/14
Week 8 – day 2 = done

8/6/14
week 8 day 1=done

B- muscle clean (185 – 205#) x 10, 8, 6
C- Push jerk (185#) x 12, 9, 8
D- 1.Floor press negatives (215) x 6
2. Bent over rows (185#) x 6

8/7/14
Week 8 – day 2 = done

8/8/14
A- gymnastics etc
B- squat @ 2-3 min
5/3/1 – 75%, 80%, 85%
5/3/1 – 80%, 85%, 90%
C- EMOM (8 rounds = 24 min)
1. Squat clean 225# x 2
2. C2B x 10
3. GHD x 10
* only 8 rounds — rotator cuffs sore

8/10/14
* AWAY workout
30 squat cleans for time (135#) = 2:15
rest 5, then
21-15-9
– KBS, burpees
= 4:40
rest 5, then
row 500 m =~ 1:50

8/12/14
Week 9 – day 2 = done
“Annie” = 5:35
* I suck at sit ups

8/14/14
Week 9 – day 4 = done

8/15/14
Week 9 – day 5 = done (?)

…
8/25/14
Week 11 — testing week – day 1 = done
Squat = 385# (ties PR) (boo)
Weighted pull up = BW + 90#; BW + 100# = fail (PR)

8/25/14
Week 11 — testing week – day 2 = done

8/27/14
Week 11 — testing week – day 4 = done
DL (1RM) = 415#

8/28/14
Week 11 — testing week – day 5 = done
Snatch = 200# (PR)
C&J = 265# (ties PR)

2014/06/16-2014/07/20

NOTE: weeks 1-5 of summer 2014 cycle. Focus on GPP.
full programming, as usual, is in excel sheet

6/16/14
Week 1 – day 1 = meh
NOTE: feeling effects of drinking last Saturday (6/14). This workout was awful
Cut volume/metcon in 1/2 due to shittasticness

6/17/14
Week 1 – day 2 = done

6/19/14
Week 1 – day 4 = done
Mecon times:
2:13, 2:17, 2:22, 2:21, 2:28

6/20/14
TRACK DAY
Week 1 – day 5 = done
1 mi ~ 7:30
.75 mi ~ 4:30
.5 mi ~ 3:10, 3:40
Tabata’s sucked

6/20/14
Week 1 – day 6 = done …. ?
* fell off a bit on the last metcon (reg 14.3). Perhaps a tad much volume this week (?)
Capacity test = 75/60/21/14 = 170

Week 1 notes:
Overall, feel pretty good. Day 1 sucked (due to last weekend). Rest of the week felt pretty good. Lots of lactic acid build-up in the tabatas, but able to recover comfortably. Feeling tired but okay at the end of the week.

6/23/14
Week 2 – day 1 = done… felt good

6/24/14
Week 2 – day 2 = done

6/26/14
Week 2 – day 4 = done
* squats: only 7 sets, not 10

6/27/14
Week 2 – day 5 … meh
* felt like shit but did it

6/29/14
Week 2 – day 6 = done

6/30/14
Week 3 – day 1 = done
* “10-10-10” = 40:59

7/1/14
Week 3 – day 2 = done
* only 2 rounds of skill work due to time
* scaled metcon (slightly) –recovery from Monday

7/3/14
Week 3 – day 4
*metcon = 9:48
squats: 7 sets–had to leave due to time

7/4/14
Week 3 – day 5 = “Murph” = done
Murph = 38:10 (PR)
* first 1/2 in 25# vest

7/7/14
Week 4 – day 1 = done

7/8/14
Week 4 – day 2 = done
** legs felt weak on the squats — only sets of 7/5/3

7/10/14
Week 4 – Day 4 = done
* 8 sets of squats (not 10) @ 275#, not 315#
* over training?
Metcon= Nate Modified
3 bent over rows (135#)
4 HSPU
8 high pulls from high hang (sub KBS) 75#
= 17 rounds (I think… lost count, could have been 16 rounds)

7/11/14
Week 4 – day 5 = done
* more speed drills, no tabatas

7/13/14
Week 4 – day 6 = done
* Metcon ~11 min

7/14/14
Week 5 – day 1 = done

7/15/14
Week 5 – day 2 = done

7/17/14
Week 5 – day 4 = done
* metcon = “2007”
= 12:23

7/19/14
Week 5 – day 6 = done
* Squat test = 385# (20# PR), 390#-Fail
*note: knee was bothering me when snatching. Decided to sub the metcon for 500m rowing repeats. Save to train Monday
Row 500 m (rest 3 min b/w) = 1:45, 1:48, 1:49, 1:49, 1:51

* Metcon SCORE: INCOMPLETE
A1: A2: A3: A4:
* compare to 1/18/14, 2/23/14, 5/3/14

2014/06/09-2014/06/15

1RM TEST WEEK. Next cycle starts 6/16/2014.

6/9/14
– squat 1RM = 365# , 375# = Fail… probably could have hit 370, didn’t test
(PR)

10 rounds
– row 250 m
– rest 1 min
= 54, 53, 55, 56, 56, 54, 55, 53, 54, 54

6/10/14
Snatch 1RM = 185#, failed 195 x 3
C&J 1RM = 265# (PR + 20)
NOTE: on 4/26/14 =195# (current PR), failed 205# x 3
(snatch / C&J) =~ 70-73%

6/12/14
DL 1RM = 425# (PR)
Bench 1RM = 265# (PR)

100 box jumps (26″) for time
= 3:42

6/13/14
F Squat = 295#… fail at 305. Didn’t warm up properly

2014/05/05-2014/06/08

5/5/14
Week 6 – day 1 = done
* felt good, much better than week 1 day 1–body has adjusted to the volume

5/6/14
Week 6 – day 2 = done
* skipped last set of jerks as failed on set 5
* subbed floor presses for bench

5/8/14
Week 6 – day 4 = done

5/9/14
Week 6 – day 5 = done
* Note: doing high %’s EMOM is too little rest; need to move them to 90sec-2min

5/10/14
Week 6 – day 6 = skipped / vacation

5/12/14
Week 7 – day 1 = done

5/13/14
Week 7 – day 2 = done

5/16/14
Week 7 – day 4 = done

5/17/14
Week 7 – day 5/6 mashup = done
* heavy double hang snatch = 175#
* metcon 1 = 8:05
* metcon 2 = 2:18

5/19/14
Week 8 – day 1 = done
* DL max = 370# x 4 reps

5/20/14
Week 8 – day 2 = done

5/21/14
Week 8 – day 5 = done
* heavy muscle clean = 205#
* heavy clean = 225#, 245#=F

5/23/14
Week 8 – day 4/5 mashup = done

5/24/14
Week 8 – day 6 = **missed**
* at SoCal regional

5/26/14
Week 9 – day 1 = **missed** = sick

5/29/14
*still sick
A- 2x / untimed
– 15 T2B or Candlestick rollups
– 30 sec plank
– 10 TGU
– 1 min HS hold
– 8 dips

B- f.squat (@ 2-3min)
– 5 sets: 215# x 4 (@41X1)

C- Clean (@ ~2min)
155 x 3
(205 x 3)2
225 x 2
245 x 1

D- Deadlift (@ ~2min)
5 – 300; 3- 340; 1- 385

E- Bench (@~90 sec)
5- 195; 3- 215; 1- 245 skipped

5/30/14
Week 9 – day 5 – mashup workout

6/2/14
Week 10 – day 1 = done

6/3/14
Week 10 – day 2 = done

** don’t remember how much of the rest of the week I did. I know I did Friday and missed Sat **

2014/03/31-2014/05/04

NOTE: Master log for this meso cycle is in my spreadsheet. Basic summary / notes are added here.
3/31/14
Week 1 – day 1 = done

4/1/14
Week 1 – day 2 = done
* Power C&J — dropped 70% sets to 2 reps

4/3/14
Week 1 – day 4 = done

4/4/14
Week 1 – day 5 = done

4/5/14
Week 1 – day 6 = done
– metcon 1: 5 min burpee BJ = 46 burpee box jumps (30″)
– metcon 2: [5 min, see XLS] = 4 rounds even

Week 1 notes:
Overall feel pretty good. Rotator cuffs are tired–need to do some mobility and icing. Right anterior deltoid is tight / perhaps biceps related–stretch and ice. Workload feels about spot on.

4/7/14
Week 2 – day 1 = done

4/8/14
Week 2 – day 2 = done.
Weighted dips = 45# x 10+, 65# x 8, 6, 5

4/10/14
Week 2 – day 4 = done.
– shoulder to OH: 185# – 13; 155# – 16; 135# – 21
– weighted pullups @ 45#

4/11/14
Week 2 – day 5 = done.
rowing – 1:43, 1:46, 1:50
80 burpees = 4:57
* overall felt a little off today

4/12/14
Week 2 – day 6 = done.
– Metcon = 9:27

*Week 2 notes: Rotator cuffs are a bit tired/sore. legs are tired (quads and posterior chain). Need to roll out / compress next 2 days. Overall feel ok

4/14/14
Week 3 – day 1 = done
* C&J @ 80% only sets of 2
* squats only 3 sets
* DL max – 355# x 5

PM – 1 hour pick up soccer

4/15/14
week 3 – day 2 = NOT done
— lack of sleep. did mobility

4/16/14
week 3 – day 2/5 mashup = done
* bench max – 225# x 5

4/18/14
week 3 – day 4 + benching = done
* bench max – 225# x 5 (spotter help on rep 5)

4/19/14
week 3 – day 6 = missed

*Week 3 notes:

4/21/14
week 4 – day 1 = done

4/22/14
week 4 – day 2 = done

4/25/14
Week 4 – day 4 = done
Metcons = 3:00, 3:10, 3:25

4/26/14
Week 4 – day 6 = done
* snatch = 195# (PR- +5), 205#- fail 3 times–wasn’t getting the bar back overhead, near misses
* C&J = 245# (ties PR)

*Week 4 notes: Felt good… Lots of recovery but seemed a little light, need to see if the light week 4 + deload week 5 is worthwhile or should be condensed.

4/28/14
Week 5 – day 1 = done
*metcon times: 1:09, 1:34, 2:05…. fell off like crazy (NOT GOOD)

4/29/14
Week 5 – day 2 = done

5/1/14
Week 5 – day 4 = done
* Metcon 1 = 3/3 + 2 cleans — felt quite tired from earlier clean work
* Metcon 2 = 4 rnds + 6 T2B
[compared to 2/5/14]
– 2 less cleans–felt better but legs were dead today vs fresh then
– equal score

5/3/14
Week 5 – day 6 — note: mash up of stuff due to equipment limitations
Did first 3 2min wods = 36 on all
– then 30 snatch (125-135# –not sure) at :12 sec
– then HS / gymnastics work

*Week 5 notes: Nice and easy… didn’t get as much foam roller / mobility / body work as I should have. Same note as above–need to experiment on condensing weeks 4 and 5

2014/03/17-2014/03/30

*** transition week 1 of 2 (also finals week) ***
3/17/14
A- untimed
– accumulate 2 min in L-sit or planche
– accumulate 5 min in various HS support positions
– shoulder mobility / strength

B- 6x (@ 2 min)
clean & jerk x 1.1 (205#)

C- Squat (rest/ need)
3 – 265 (75%)
3 – 280 (80%)
2 – 295 (85%)
1 – 315 (90%)
1 – 335 (95%)

D- 2x
row 500 m = 1:52 (drag at 8,6)
rest 3 min

3/19/14
A- accumulate
– 2 min plank
– 1000 m row
– 5 min various HS holds

B- F.squat (@ 2 min)
5 – 170
4 – 200
3 – 225
2 – 255
5 – 225 (only did 3, knee felt off)

C- snatch x full + hang
= 135#, 155 x 2, 165 x 3
Drop snatch
(135#x2)x 3

D- light work on bike

3/20/14
A- 4 rounds for times
– 5 MU
– 10 burpee BJ overs 26″
– 75 2x unders
* rest 3 min
= 2:17, 1:37, 1:50, 2:10

B- light thruster work

3/21/14
A- Open: 14.4
= 188 reps

B- jerk balance
155# x 3,3,3,3

3/22/14
row 500 m
25 burpees
200 m farmer carry (35# / each arm)
200 m walk w/ OH hold (35# / each arm)
25 box jumps (24″)
row 500 m
25 KB swings (53#)
row 500 m
= 17:02

*** transition week 2 of 2 ***
3/24/14
A- Squat (@ 2-3 min)
5 – 265
3 – 280
1 – 300
5 – 280
3 – 300
1 – 315

B- Snatch Grip Push Press (@ 2 min)
= 155# x 5,5,5,5,3

3/27/14
4-5 hour hike

3/29/14
15 min build to heavy snatch
= 190 (ties PR). 195-F (got it overhead and failed backwards)

15 min work on C&J
ended w/ 205# x 1 OTM for 6-8 min

3/30/14
1.5 hour stand up paddleboarding

2014/03/03-2014/03/16

3/3/14
A- 6x (rest/need)
f.squat x 1 (work to heavy single)
= 225×2, 245, 265, 275, 285, 300 (PR)

B- 20 min work to heavy C&J
– snatch pulls: 185# x 3, 205# x 3,3,3, 225# x 1,1
– work up to 240# C&J

C- 3 rounds for times
– 6 cleans (185#)
– 20 burpees over bar
* rest to 3 min total
= 1:17, 1:35, 1:50 ish ?

D- cool down

3/5/14
A- 5x (rest/need)
DL x 6 (@ 41X1)
= 225#, 225, 245, 245, 245

B- 3x for times
– 15 thrusters (95#)
– 15 C2B
* rest 90 sec
= 1:09, 1:09, 1:12

Rest 5, then
C- 3x for times
– 3 snatch (145# / ~75%)
– 15 box jumps (26″)
– 10 burpees
= 1:30, 1:50, DNF

Rest a few, then
D- for time
row 1000 m
30 sdlhp (55#)
50 sit ups
= around 7 min?

3/7/14
A- mobility work

B- 14.2
3 min – 2 rounds
– 10 OHS (95#)
– 10 C2B
3 min – 2 rounds
– 12 OHS (95#)
– 12 C2B
….
= 164 (14/14 + 16 OHS, 16 C2B)
* actually wasn’t too bad. Lower back mobility was killing me

C- 6x
Squat – @90 sec
3 reps (265# / ~78%)

3/10/14
jog with dog

3/11/14
A- 2x / untimed
– row 250 m
– accumulate 60 sec L sit
– HS hold 60 sec
– 25 pushups

B- 10 OTM
C&J x 1.1.1 (@75-80%) = 175# x 7, 185# x 3

C- light metcon
3 rounds
10 burpees over bar
10 C2B

D- 3x
row 500m
rest 1 min

NOTE: weak-ass WOD / felt like crap… likely carryover from weekend

3/12/14
A- 5x (@ 90 sec)
squat snatch x 5 (135#)

B- 3x (max reps)
– 60 sec – shoulder to OH (155#)
– 2 min – rest
= 14, 12, 11

C- 4 min AMRAP
– 10 dips
– 10 burpees over bar
= 3 rounds
* Note: 2 people on 1 dip station, so probably would have been 3.5-4 rounds

Rest 3 min, then
D- 4 min AMRAP
– 20 thrusters (45#) [sub for wall ball]
– 10 GHD sit ups
= 2 rounds + 20 thrusters, 4 GHD

3/14/14
A- warm up / mobility

B- CF Open 14.3
= 106 (3 rounds + 16 DL @ 275#)
* 3rd round complete at 4:53

C- Snatch
95 x 5
135 x 3
(155# (~80%) x full + hang) x 9

D- core work / cool down

3/15/14
A- 3x / untimed
12 GHD situps
8 GHD extensions
250 m row

B- 30 min OTM
power clean x 1
* work up in weight by 5-10# until miss.
* Then drop 10-20# and stay there
= 135#, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235, 240, 245-F, 245-F
= 225# x 15

C- Squat @ 2-3 min
5 – 280
3 – 295
1 – 315
5 – 295
3 – 315
1 – 335

D- 15 min OTM
min 1 – 6-8 HSPU
min 2 – 5 box jump offs
min 3 – 12 burpees

E – cool down / mobility

2014/02/24-2014/03/02

2/24/14
AM – Squat (@ 2-3 min)
4 – 235#
3 – 265
2 – 285
1 – 300, 315, 335, 350

PM – soccer game

2/26/14
A- Split Jerk (from floor) (rest/need)
3 – 135 (~55%)
3 – 160 (~65%)
3 – 185 (~75%)
1 – 190 (~78%)
1 – 205 (~85%)
(1 – 220 (~90%))X 2

B- 5 min AMRAP
burpee box jump overs (26″) = 60 reps
* compare to ??

Rest 5 min, then
C- 5 min AMRAP
– Clean (165#)
– Jerk (165#) = 18 combined / 36 reps

* missed “D” due to time constraint

2/28/14
* note: workout was odd / light as main gym was closed
A- core and gymnastics work
– back extensions, sit ups, planks
– handstand holds
– handstand walking
– candlestick rollups

B- 6x (@ 90 sec)
Squat x 3 (275# / ~78%)
= done

C- EMOM – muscle ups x 5
5 min, then 1 min of 3 MU

3/1/14
A- CF open 14.1
= 288 (6 rounds + 18 2x unders)
* 11.1 score was something like 5 rounds (~<= 225 reps)

B- 6x OTM
– squat clean x 4 (185#)

C- row 3000 m (nice and easy)