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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

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