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Monthly Archives: February 2014

2/10/14
A- 7x (@ 2 min)
– f.squat x 3 (230# / 80%)

B- 20 min OTM
– snatch x 1 (165# / 87%)
= 3 misses (mostly not getting back enough with weight)

PM – soccer game

2/12/14
A- 3x / untimed
– 5 MU
– HS Hold – 60 sec
– box jump offs – 10-15

B- DL (@ 2-3 min)
10 – 55% / 205
10 – 65% / 245
6 – 75% / 275
4 – 85% / 315

C- 4x (@ 2-3 min)
3 position snatch
= 145#, 155 x3

D- 8 rounds
45 sec – row – 1:43 – 1:52 splits
15 sec – rest
30 sec – HSPU – 6- 12 ish
30 sec – rest
45 sec – box jump overs – 20 ish
15 sec – rest

2/14/14
A- 8x – C&J x 1 (rest / need)
= 135#, 160, 185, 195, 205, 220, 235, 245

B- Squat @ 2-3 min
5 – 265
3 – 285
1 – 300
5 – 285
3 – 300
1 – 315 (form a little weak on this rep)

2/18/14
A- 10 min AMRAP
– 5 clean (140#)
– 10 T2B
– 15 Wall ball (20#) = 5 rounds + 2 WB = 167 reps

rest 5, then
B- 2x for time
– 20 shoulder to overhead (115#)
– 25 pullups
– 30 SDLHP (65#) =~ 7 min

C- F.squat (@ 2-3 min)
– 205# x 3,3,3,4,5
* was working in with someone who was taking l-o-n-g breaks / hard to work in

2/19/14
A- 10 min work heavy OHS x 3
= 95#, 135, 155, 185, 185, 185, 185

B- 7 min AMRAP
– 1 squat snatch (155#)
– 1 MU
– 2/2
– 3/3 … etc
= 5/5 + 3 squat snatch

Rest 7 min, then
C- 7 min AMRAP
– row 250 m
– 15 HSPU
– 60 2x unders
= 2 rounds + 230 m

2/21/14
A- 2x / untimed
– HS walk
– 10-15 C2B
– 10 Good mornings

B- DL 5×5 (@ 2-3 min)
= 275, 295, 295, 315, 315

C- 6x (@ 2 min)
3 position snatch (floor, hang, high hang)
= 155# x 6 (~ 80%)

D- 15 min on the bike

2/22/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 36 = 3 + (0,0) / 26 = 2 + (2,0)
A2: 33 = 2 + (4,5) / 28+ = 2 + (4,?) – didn’t write it down
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 58 = 2 + (4,6) / 51 = 2 + (3,0)
* compare to 1/18/14

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2/3/14
A- F.squat x 2 for 7 OTM
= 245# / 85%

B- Press – 5×5 @ 125# /80%
rest 2 min b/w sets

C- work up on push jerk 8-10 min
to (205# x 2)x3

Evening – soccer game

2/5/14
A- 2x / untimed
– 10 kipping HSPU
– 10 candlestick rollups
– 8-10 GHD ext (3011)
* focus on movement efficiency / technique

B- 5 min ARMAP
1 – clean (225#)
1 – Muscle up
2/2, 3/3 …
= 3 rounds + 4 cleans (long walks b/w movments)

REST 5 MIN, THEN:
C – 5 MIN AMRAP
– 3 snatch (135#)
– 6 T2B
– 9 BJ (24″) = 4 rounds + 6 T2B (long walks b/w movments)

REST 5 MIN, THEN:
D – 5 MIN AMRAP
2 – thrusters (135#)
2 – burpees over barbell
4/4, 6/6 …
= 8/8 + 1 thruster
* really started slowing down on thrusters in round 3-4

E –
row 2k (easy pace) ~= 8:20
stretch / mobility

2/7/14
A- 10 min AMRAP (Open 11.4)
– 60 bar facing burpees
– 30 OHS (120#)
– 10 MU
= 108

B- Squat (@ ~2min)
6- 235
4- 270
2- 300
1- 320
2- 300
4- 285
6- 255

2/8/14
A- 3x / untimed
– HS walk – 10 m
– skin the cat x 5
– GHD extensions (30X1) x 8

B- for time:
5 – ground to OH – 205#
10 – ground to OH – 185#
15 – ground to OH – 135#
20 – ground to OH – 115#
= 8:43 (should have scaled a bit)

rest 7 min then
C- 7 min AMRAP [7 min of open 12.1?]
– 30 double unders
– 15 snatches (75#)
= 4 rounds + 30/5

D- row 1500 m, stretch

1/27/14
A- 5x (@ 2 min)
f.squat x 1 (90%+)
= 255#, 255, 265, 275, 275

B- 6x (@ 2min)
clean + f.squat (90%+)
= 225#, 235, 235, 245, 245, 245

C- 5x (@ 2 min)
power clean x 5 (touch and go)
155#, 175, 175, 195 x 3, 195 x3

D- 10 min bike
stretching

1/29/14
A- 6x (@ 2 min)
snatch x 1 (90%+)
= 165#, 170, 175, 175, 185-F, 185-F

B- 3 rounds for time
– 10 BJ (24″)
– 8 candlestick rollups (subbed from T2B)
– 10 alt pistols
= 4:18

C1: 4 rounds / time
– 5 squat clean (185#)
– 10 C2B
– 20 2x unders = 7:45

REST 5 MIN, THEN
C2: 12-9-6
– OHS (155#) dropped to 135# rounds 2,3
– C2B = 5:45

REST 5 MIN, THEN
C3: 3 rounds / time
– 10 DL (135#)
– 10 wall ball (16# to 12′)
=~ 4 min

1/31/14
A- 75 wall ball

B- DL (@ 2-3 min)
10 – 185
10 – 225
6 – 285
6 – 285
4 – 315

C- for time
row 500 m
10 snatches (135#)
20 T2B
10 MU…. bonked on WOD at this point; stomach felt like shit

PM – run w/ dog

2/1/14
A- 20 min work on snatch technique

B- 15 min work to heavy C&J
to 235 x 1, 245-F

C- for time
row 500 m
10 snatch (135#)
20 T2B
15 MU
30 shoulder to overhead (135#)
row 500 m
20 T2B
40 HSPU
25 burpees over bar
row 500m
= 24:42

D- mobility / recovery