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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

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

1/20/14
A- 6x (@ 2 min)
f.squat x 1 (255# / 89.5%)

B- 12 OTM
clean and jerk x 1
= 205# (84%) x 6; 215# (88%) x 6

C- for times
10 ground to OH (185#) — didn’t do; rotator cuff bothering me
rest 2 min
10 ground to OH (155#) =~ 50 sec
rest 2 min
10 ground to OH (135#) =~ 45 sec
rest 2 min

D- 4x
row 250 m = :50, :51, :52, :53
rest 60 sec

1/22/14
A- 3x (untimed)
* focus on form and efficiency
– 10-12 kipping HSPU
– 50 double unders
– 5 bar muscle ups

B- 12 OTM
snatch x 1 (165# / 85%)

C- on continuously running clock:
C1: – row 500 m
– 25 burpees over erg = 3:44

@ 6 min, C2: 3 rounds for time
– 12 push press (135#)
– 12 T2B = 3:17 or 3:27 (don’t remember)

@ 12 min, C3: 3 rounds for time
– 20 lunges (135# front racked)
– 10 box jumps (24″) = 2 rounds ~ 4:30, rest until C4

@ 18 min, C4:
– row 500 m
– 25 burpees over erg =~ 4:20-4:30

D- cool down / stretch

1/26/14
A-
10 min work to heavy push press – to 215
8 min push-jerk – to 225
6 min split-jerk – 225# x 1,1,1,1 (@90 sec)

B- DL (@ 2-3 min)
10 – 185#
10 – 225#
8 – 275#
6 – 295#
4 – 315#

C- Squat (@ 2 min)
6 – 215
4 – 250
2 – 285
max – 285 = 4

1/27/14

1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
– 45 sec max reps ground to OH (185#)
– rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
– Odd: 15 wall ball (16# to 12 ft target)
– Even: 10 C2B

1/14/14
A- 3x (untimed)
– 10-12 kipping HSPU (focus on form, no wasted motion)
– L-sit / planche hold (accumulate 45-60 sec)
– 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
– row 100m
– 4 push press (115#)
– 8 burpees over bar
– 4 push press
– 4 bar MU
– rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
– 10 candlestick roll ups
– 10 box step-off jumps
– 15-20 sit ups
– 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
– 6 thrusters (115#)
– 6 box jump overs
– 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
– Row 1000 m
– 25 shoulder to OH (115#) = 5:12
rest 4 min
– row 500 m
– 20 shoulder to OH (135#) = 3:42

1/18/14
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: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
– 10 min elliptical / recovery
– mobility work

1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
– 5 min row for meters = 1356 m
– 4 min to establish 2RM F.squat = 245#
– 4 min to est. 1RM shoulder to OH = 225#
– 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
– 3 squat (265#)
– 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
– MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
– HS hold 30-60 sec
– 2x under 50

B- 12 OTM
– snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
– row 300 m
– 25 OHS (95#)
– rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
– 15 C2B
– HS walk
– 10-12 T2B

B- 5x for times
– 5 squat cleans (205#)
– 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
– row 250 m
– 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

12/20/13
A- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 305
3×2 – 295

B- muscle snatch x 1 (rest/need)
= 115, 135, 135, 135, 145 (slight dip)

C- 5x (rest/need)
hang snatch x 1 (155#)

D- 5x (rest/need)
power clean + push jerk (185#)

E- 12 min OTM
– odd – row 250 m
– even- 10 T2B

12/21/13
hike

12/23/13
A – snatch – @ 2 min
2 sets; ~70% (135#) x 3 reps
6 sets; ~80% (155%) x 2 reps

B – Jerk balance 3×3 (155#)

C- F squat @ 2 min
3 – 230 (80%)
2 – 245
1 – 265
3 – 245
2 – 260

D -12 days of Xmas (easy version)
1. squat clean (95# — all bar weights)
2. push press
3. SDLHP
4. ring dips
5. pullups
6. wall ball (20#)
7. hang snatch
8. back squat
9. deadlift
10. box jumps
11. T2B
12. burpees
= stopped (~14:30); back was tightening after 10 rounds
Felt good but didn’t want to push my back after long travel; est total would have been about 20 min

12/27/13
A- C&J x 2 reps (rest/need)
– 135, 135, 155, 155, 185, 185

B- Filthy 50
=~ 20 min

PM – 3+ hour hike

12/28/13
stretching

12/13/13
A- Squat (@ 2 min)
5 – 245
3 – 285
1 – 305
4×2 – 295

B- “MoFo” Jerk 5×5 (@ 2 min, 80%)
= 185# x 5,5,5,5,3 (missed last 2 reps)

C- (5) -> 2 rounds for times
row 500 m
12 HSPU
4 MU
rest 4 min
= 3:25, 3:40

work on kipping HSPU for 5-10 min

12/14/13
hike w/ Sophia

12/15/13
A- Quickly work to 85% snatch 1RM, then
6×1 snatch OTM @165# (85%)

B- Quickly work to 85% C&J 1RM, then
6×1 C&J OTM @215# (85%)

C- 5x (@ 2:30-3 min)
F.squat x 2 (245#)

D- 2x
– 25 unbroken pullups
– max 2x unders (was terrible –like 50 ish… need to focus)

12/16/13
A- Cardio work
– row 1000 m (1:50 pace); rest 4 min
– row 500 m (1:50 pace); rest 2 min
– 3x run 0.5 mi (3min, 3:09, 3:09); rest 3 min b/w

B- 5x
– DL x 5 (275#) (@ 2011)
– BJ x 5 (36″)
– rest 1 min

C- 10 min OTM
– Odd – 5 SDLHP (95#)
– even- 10 thrusters

12/18/13
A- 20 min snatch work
to 185#, 195-F

B- 15 min C&J work (focus on technique)

C- F.Squat (@ 2-3 min)
3 – 230
2 – 245
1 – 260
3 – 245
2 – 260

11/29/13
Thanksgiving recovery day

11/30/13
A- 8x (@ 2 min)
– snatch x 2
= 165# x 4; 170# x 4

B- 6x (@ 2 min)
– hang power clean + power clean + jerk
= 185# x 3; 205# x 3

C- Squat (@ 2-3 min)
5 – 245
3 – 275
1 – 305
4×2 – 295

D- 4 rounds for time
– 15 pullups
– 20 KBS (24 kg)
– 30 sit ups = 8:43

12/1/13
– yoga
– 2+ hour hike w/ dog

12/2/13
A- 15-20 min build C&J
– to 245# (tie PR); 255#-F (got clean, failed jerk)

B- F.Squat 5×1 (@ 2 min)
= 205#, 225, 245, 255, 270 (Rx)

C- 2 rounds for times (mod from 3 rounds for time)
– 500 m row
– 10 C&J (155#)
– 15 C2B = 5:01, 5:15
* rest 3 min b/w
** Legs were dead** hence the modifications

12/3/13
30 min – 1 hour mobility

12/6/13
A- Squat (@ 2:30)
5 – 245
3 – 275
1 – 305
3×2 – 295

B- 4x
– Press (115#) x 5 reps
rest 90 sec
– weighted pull ups x 3 (45#)
rest 90 sec

D- row 1500 meters
= 5:43

12/7/13
A- Snatch work – 20-30 min
– muscle snatch; drop snatch
– snatch balance (to 185#) — my snatch balance sucks
– snatch

B- Jerk balance 3reps x 135, 135, 155, 175

C- 7x F.Squat x 2 (@ 2 min)
= 225# all 7 sets

12/10/13
A- 3x (untimed)
– HS walk
– 15 GHD
– 10 BJ (32″)

B- 15 min AMRAP
– 9 DL (155)
– 12 pushups
– 15 BJ (24″)
= 7 rounds (10 min… quit early)

C- 2x row 500m — easy ~2:00 splits

12/11
12 days of xmas:
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (40#s)
4 Burpee Box Jumps (24″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (40#s – no KB)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (40#s)
11 Ring Dips
12 Man-Makers (40#s)
= 48:45

11/22/13
A- 10 min OTM
– hang snatch + snatch (145#)

B- 3x
– snatch grip DL x 3 (205#)
rest 45 sec
– 15 HSPU
rest 45 sec

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
4×3 – 285

D- row 500 m x 3
rest 2-3 min
= 1:44, 1:47, 1:50

11/23/13
A- 3x (untimed)
– HS walk
– 10 C2B
– 10 SDLHP (65#)

B- 6x (hang clean + clean + jerk) (@ ~2min)
– 185# x 3; 205# x 3

C- 3x
– C&J x 1 (= 215#, 215, 225-jerk-F)
rest 60 sec
– 2-3 weighted pullups (= 25# x 3; 35# x 3,2)
rest 60 sec

D- 6 min AMRAP
“Cindy” = 8 rounds + 10 pushups

11/24/13
A- F.squat x 2 (@ 2 min)
= 4x @ 245#; 4x @ 255#

B- 5x
– muscle snatch x 1 = (125,125, 135, 135, 135)
rest 30 sec
– Box jump x 1.1.1 (~42″)
rest 30 sec

C- for times
12 shoulder to OH (185#)
rest 90 sec
9 shoulder to OH (185#)
rest 90 sec
6 shoulder to OH (185#)
rest 90 sec
= :90, :79, only 4 reps- form was breaking down

D- bike cool down (10 min)

11/26/13
A- HS walk and core warm up

B- 20 min Snatch technique work
– drop snatch from high hang – 4-5 x 4 reps (95#)
– hang snatch + high hang snatch – x 4-5 (135#)
– snatch grip push press – 3×3 (135#)
– power snatch + snatch balance + OHSx2 – 3x (135#)
– muscle snatch (slight dip) 2×1 (135#)

B- 6x DL x 3 (@ 2:30 – 3 min)
= 295#, 315, 315, 335, 335, 335×2 reps

C- 3x
run 1 mile, rest 5 min
= ~7:00, 6:39 … only did 2 as knee flared up on mile 2

**NOTE** really need to get my knee looked at and fixed