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Monthly Archives: September 2013

9/18/13
A- 6x (@ 2 min – 90%+)
snatch x 1
= 155, 165, 175, 175, 175, 175, 185-F, 175

B- 3x (rest/need)
3 position snatch grip DL
= 205, 225, 225

C- Squat (@ 2min – 80-90%)
3 – 275
2 – 290
1 – 305
3 – 290
2 – 305-F on rep 2
7 – 225
5 – 225
5 – 225

D- tabata mashup: pullups / HSPU

9/19/13
A- 3x (untimed)
– 40-50 2x unders
– 60 sec HS hold
– 5 sotts press

B- 3x (rest/need)
– Jerk balance x 3 = 135#, 155, 175

C- 20 min work to 1RM jerk
= 135# 3×3; 185# 5×2; up to 215#

D- 15 min OTM
– 1-5 – 8 C2B (subbed for MU)
– 6-10 – 6 HSPU
– 10-15 – 12 SDHP (95#) (subbed for KBS)

9/21/13
A- Drop snatch 4 x 1 (@ 1-2 min)
= 135-155#

B- 20 min snatch
– up to 180#, 185#-F

C- 20 min C&J
– muscle clean 5×3 (135#), 155 3×3, 185 3×2
– up to 215, 225#-F

D- F Squat (@2min)
3 – 205
2 – 225
1 – 235
3 – 225
2 – 235
7 – 185
5 – 185

** I’ve lost a LOT of strength from the 3 weeks off… FML

9/23/13
A- 5x Muscle snatch x 1
= 125#, 145, 145, 145, 145

B- 10 x Snatch x 1 (@ 2 min)
= 95#, 115, 135, 135, 145, 155, 175, 175, 180, 185-F

C- F Squat (@ 2 min)
3 – 225
2 – 230
1 – 235
3 – 235
3 – 235
3 – 235

D- 4 min AMRAP
2- squat snatch (155#)
4- strict pullups (sub for MU)
= 4 rounds + 1 snatch

9/25/13
A- clean x1 (@2 min)
= 135#, 155, 155, 175, 185, 205, 225, 235, 245-F, 245

B- squat (@3 min)
4- 240#
3- 275
2- 310
1- 325
1- 325
= new 1RM

C- 21 min OTM
Min 1- 6-8 HSPU
Min 2- 10-15 dips
Min 3- 10 pullups

9/27/13
A- 3x (untimed)
– 40-50 unbroken 2x unders
– ~30 sec L sit / planche
– HS walk

B- on continuous clock:
row 2000 m
30 burpees over erg
15 thrusters (115#)

@16:30
row 1000 m
20 burpees over erg
15 thrusters

@29:00
row 500 m
10 burpees over erg
15 thrusters
= 33:51 (12:09, ~6:30, 4;51)

9/28/13
A- 5 x – hang snatch, power snatch, OHS
(rest / need)
= 135#, 155, 155, 155, 155

B- 3 x – DL x 5 @3011
= 225#, 295, 295

C- 3 rounds of 3 min AMRAP (60 sec rest b/w rounds)
3 power cleans (135#)
6 pushups
9 air squats = 5 rnds, 5 rnds, 5 rnds

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8/19/13
A- 15 min OTM
Snatch x 1
= 95# x 3, 115# x 3, 135 x 3, 150 x 3, 165 x 3

B- 3x (@ 2 min)
halting snatch grip DL + snatch pull
= 185#, 205, 205

C- 5x (@ 3 min / 4111)
F.squat x 3-4 reps
= 180# x 4, 4, 4, 3, 4

D- for time:
6 MU
12 power clean (155#)
16 Front squat
20 DB snatch (alternating arms) (65#)
16 front squat
12 power clean
6 MU
= 12:09

8/20/13
A- 3x / untimed
Toes to Bar x 10-15 unbroken reps
GHD posterior raises x 10-15
Pistols x 3-4 each leg
Roll to Candlestick x 10 reps

B- 3x (rest/need)
TGU x 4-5 each arm
= 40# x 5s, 50#x 4s, 3s

C- 20 min
work on Jerk
= last rep was 215# x 1

D- row 2000 m
* had to cut this short due to time, did mobility / cool down instead

8/21/13
A- 8x (@ 2 min)
Clean x 1.1.1 @ 85+%
= 205# x all

B- 3x (rest / need)
Deadlift x 5 reps @ 4021
= 225#, 245, 245
* wasn’t sure where I should be so felt out set #1. Probably higher weights next time.

C- Squat (@ 3min)
*Set 1 – 5 reps – 245#
*Set 2 – 3 reps – 295
*Set 3 – 1 rep – 295
*Set 4 – 5 reps – 225!
*Set 5 – 3 reps – 225!
** had to drop substantial weight on the last few sets

D- 5 min AMRAP
5 Burpees to Target (your pull-up bar)
10 Pull-Ups
= skipped due to time / subbed 10 min cool down on bike.

** continue to struggle time-wise when doing WODs over lunch.

8/23/13
A- snatch @ 90 sec
= 135#, 135, 145, 155, 165, 175, 175

B- C&J @ 90 sec
= 135#, 155, 175, 185, 195, 205, 215

C- F.Squat @ 3 min x 3-4 reps (@ 4111)
= 185# x 4, 4, 3
* cut WOD a little short. Felt mentally not all there

8/26/13
A- 15 min @ 90 sec
Snatch x 1.1
= 95#, 115, 115, 135, 145, 155, 165, 175, 155 x 1.1.1, 155 x 1.1.1

B- 3x (rest/need)
halting snatch DL + snatch pull
= 205# x 3

C- F.Squat @ 2 min
4- 215
3- 230
2- 245
4- 230
3- 245
1- 265
6- 215

D- 8 min AMRAP
– 5 power clean (185#)
– 10 T2B
= 5 rounds + 2 cleans
* no chalk, grip died. Felt like should have gotten 6 rounds

8/27/13
A- 3x (rest/need)
Jerk balance x 3
= 155#, 175, 185

B- 18 min work on jerk
= x 3 – 155, 175, 175, 175, 175, 185,
x 2 – 205, 205, 215
x 1 – 225

C- 16 min OTM
odd – weighted pullups (45#) x 3,3,3,2,2,3,2,2
even – 10 dips

D- row 2000m
* note: didn’t complete–something about my left leg/knee is bothering me

8/29/13
yoga

8/31/13
2 hour hike