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)

2014/02/03-2014/02/09

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

2013/08/19-2013/08/31

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

2013/06/10-2013/06/16

6/10/13
A- 10 sets @ 90 sec
– snatch grip halting DL, snatch pull
= 135# x2, 165 x2, 175 x2, 185 x2, 205 x2

B- Squat @ 3 min
4 – 235
3 – 265
2 – 305
6 x 3 – 255

C- 12 min OTM
Odd – 5-6 dips + 25#
Even – 5-6 supine grip strict pullups + 25#

6/11/13
A- 3x for times
– 10 C2B
– 4 bar MU
– 8 HSPU
Rest 60 sec; = :55, :59, :70

B- 6 min AMRAP
– 4 clean (185#)
– 8 C2B
= 4 rounds + 4 cleans

Rest exactly 4 min then
C- 6 min AMRAP
– 5 snatch (135#)
– 10 burpees = 3 rounds + 2 (3?) snatch

Rest exactly 4 min then
D- row 1000m = stopped @500m due to ripped hands. (1:57 pace)
E- cool down

6/12/13
A- 2x untimed
– HS walk ~ 10m
– 8-10 candlestick rollups
– 5 squat jumps

B- 6x – resting 3-4 min
– Clean 1.1 + clean-pull 1.1
= 185/205#, 205/225, 225/245 x 4

C- 2 rounds for time
– 10 push press (165#)
– 8 HSPU (4″ deficit)
– 30 russian KBS (40 kg) = 8:10

6/14/13
A- 15 min work to heavy snatch
= to 190# (PR)
* felt like I could have hit 200… didn’t attempt, no bumper plates

B- 15 min work to heavy C&J
= to 205#
* took it easy on C&J–unable to drop weight, was bothering shoulder
* continue to need to work on shoulder-to-overhead

6/15/13
A- partner’s
6 min AMRAP
– HRPU while partner does farmer carry = 73 HRPU
rest 2 min
6 min AMRAP
– air squat while partner does sandbag run = 147 air squats

B- rest 5 min
2 rnds – 2:30 amrap
– row 500 m
– max rep MU = 2/1 MU
* rest 1 min

C – work on kipping HSPU for 5-10 min

2013/05/20-2013/05/26

5/20/13
A- 3 rnds / untimed
– 12 pistols
– 5 MU
– 50 2x unders

B- 20 min OT2M
– snatch x 1
– working up to 175# for last 5 rounds

C- Squat
– work up to 280#
– then 10 min OTM
– squat x 2 (280#)

5/21/13
A- 3x
– 10 C2B pullups
– HS walk
– L-sit (accumulate 30 sec)

B- ~20 min split jerk
ended w/ 185# x3 – 5 sets on 90 sec

C- for time:
– 100 2x under
– 30 HSPU
– 40 T2B
– 30 Shoulder to OH (135#) =~ 11:00

5/22/13
A- core work (5-10 min)

B- 15 min OTM
– clean x 1
= 135#, 155, 165, 175, 185, 205, 155, 215, 135, 225, 185, 235, 185, 235, 245-f
– might have been 1 more 225 instead of 185, not sure.

C- 3x (for time)
– DL x 7 (275#)
– MU x 5
REST 5 MIN THEN
21-15-9
– wall ball
– T2B = 14:42 (4:59 / 4:42)

5/23/13
rest

5/24/13
15 min – work on heavy snatch
– 5 sets – Muscle snatch @95# x 3 (1 min)
– build snatch x 1-2 to 175#

15 min – work to heavy clean
– 5 sets – Muscle clean @135# x 3 (1 min)
– build clean x 1-2 to 215#

Front squat x 2 @ 2 min
– 225#, 245, 245

5/7/2012 – 5/13/2012

5/7/12
15 min work on handstands
(wall, free standing, wall walks)
WOD: 17 min cap
3 rounds
-5 bar muscle ups
-7 DL (275#)
then 3 rounds
-21 wallball
-21 toe to bar = through 5 T2B on last round
post:
Bench 5×5: 135#, 155×4

5/9/12
-10 thrusters (115#)
-50 2x unders
-8 / 40
…
-2/10 = 6:34
then:
Power clean, hang squat clean-
10x 2: 135#, 155, 165, 175, 185 x 6

5/12-13/12
CF OLY Cert

4/23/2012-5/6/2012

4/23/12
core work
WOD- 4 rounds
-10 power cleans (155#)
-20 pushups = 10:21

4/25/12
12 min – handstand work
then: “Diane” (21-15-9: DL, HSPU)
*HSPU’s assisted = 5:41
post:
Bench: 135# 5×5

4/30/12
alternating Turkish get up – 45# x 20
then 7 rounds:
-7 thrusters (105)
-7 burpees
-7 KtE = 11:38
post- squat 225# x 3
core work

5/2/12
5 rounds:
-6 1-arm DB snatch (50#)
-6 burpee box jumps (~24″) = 4:34
then:
-15 min muscle up work (bar, pullups to stomach, assisted)
post:
-OHS 95# x 3; 135# x 3,3,3; 145# x 3,2

5/5/12
squat: 8×2: 245#, 255, 265,265, 275,275,275,275
press: 8×3: 115#,115, 125,125,125,125,125,125
-together, on the 2:30

4/6/2012-4/22/2012

4/6/12-4/9/12
3-5 hour hikes every day

4/10-11/12
?

4/12/12
15 min bar muscle up work
post:
-30-20-10
-wall ball (20#)
-burpee
-2x under = 9:26

4/14/12
work on muscle up (rings) – 25 min
-significant improvement in false grip and transition
DL: 275# x 3,3,3 315# x 3,3,3,3,3,2
Squat: 225#x 5, 250# x 5,5,5,4
Press: DB-45s: 5,5,5,5

4/16/12
15 min handstand walk work
then
15 min AMRAP
-5 push press (115#)
-10 Toe to Bar
-15 box jump (24″) = 10 rounds even.
post:
-stretch

4/18/12
row: 500m = 1:49, 1:53; 250m = :49, :53
Squat: 250# x 4,4,4,4,4 (on 2 min)
75 pullups = 2:45
core work – 15 min
post:
-stretch

4/20/12
skill work (don’t remember what)
then
C&J: 135# x 3,3,3,3,3 ; 155# x 3,3,3,3
-alternating sets of power clean and squat clean
post: ? (don’t remember)