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Tag Archives: *Pulls

11/14/13
10 thrusters (135#)
30 pullups
20 thrusters (115#)
20 pullups
30 trusters (95#)
10 pullups = 6:18
* felt good–could have pushed it harder (~5:45 – 6:00)

11/15/13
A- 8x – Snatch (@ ~ 2 min)
= 165# x 3,3; 175# x 2,2,2,2; 175# x 1- snatch pull, 1 snatch

B- easy row 2k = 8 min
C- stretch
Evening hike w/ dog

11/16/13
A- Squat (@ 2min)
5 – 245
3 – 275
1 – 305
3×3 – 275

B- 4x
– 3 snatch pull (205#)
rest 45 sec
– 10-15 HSPU (= 15, 15, 12, 10)
rest 45 sec

C- 2 rounds for times:
row 500 m
12 burpees over erg
rest 3 min
= 2:33, 2:40

11/18/13
A- 3x (untimed)
– 5 pistols (each leg)
– 10 strict T2B
– max HSPU – 15, 12, 7 — still feeling yesterday

B- for reps
– 2 min: shoulder to OH (185#) = 12
rest 4 min
– 2 min: shoulder to OH (165#) = 18
rest 4 min
– 2 min: shoulder to OH (135#) = 29 or 34 (? – can’t remmember)

C- 20 min OTM
hang clean + clean
= 135# x 2;
155# x 2
175 x 3
185 x 3
195 x 2
205 x 1
last 6 min- 205# x 1 clean

* evening run w/ dog

11/19/13
A- F.squat (@ 2min)
5 – 205
3 – 225
1 – 255
4x 5 reps – 215

B- 5x
– muscle snatch x 1 (= 115#, 135–slight dip, 125, 125, 125)
rest 30 sec
– 15 dips
rest 30 sec

C- 3x
– 3 snatch pulls (205#)
rest 45 sec
– 20 GHD sit ups
rest 45 sec

D- 12 min on the bike then stretching
*evening hike w/ dog

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10/25/13
A- 8x (2-3 min)
snatch x 1.1
= 155#, 165# x 7 (felt good, maybe could have gone higher)

B- 5x
– halting snatch DL + snatch pull (205#)
rest 60 sec
– 10 T2B
rest 60-90 sec

C- row 1500 m
= 5:43

10/26/13
A- 3x (untimed)
– 10 C2B
– 50 2x unders
– 10 GHD situps

B- 5x
– 30 sec: clean x 1.1.1
– rest 2:30
= 185, 205, 205, 205 — slammed thumb in set 4 and couldn’t grip bar, skipped set 5 (all sets felt good)

C- Squat (@ 2-3 min)
– 5 – 245
– 3 – 275
– 1 – 295
– 4 x 3 – 275 … all felt relatively light except last set

D- (skipped) 100 dips for time
– instead, coached OLY snatch for 20-30 min

10/27/13
1 hour hike

10/28/13
A- 5 rounds for times
– row 300 m
– 10 DL (225#)
– 15 C2B
– row 300 m
rest 5 min
= 3:45, 3:45, 3:50, 3:55, 4:15

B- run 2 mi at moderate pace

10/30/13
A- 20 min work on clean technique
– drop cleans (@ 135#, 155#, 175#)
– muscle cleans (@ 135#, 175#)

B- 8x (@ 2 min)
– F.squat x 2
= 225# x 5; 245 x 2; skip set 8

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

8/12/13
A- 15 min OTM
– snatch x 1
95# x 3, 115 x 3, 135 x 3, 150 x 3, 165 x 3

B- 3x snatch high pull x 1.1.1
rest 2 min
= 175# x 3

C- 5x Front Squat (@ 41×1) – 4 reps
rest 2-3 min
= 170# x 5

D- for time
15 power clean (155#)
30 strict dips
10 power clean
20 strict dips
5 power clean
10 strict dips = 6:39

8/13/13
A- 2x (untimed)
– 10 V-ups
– 3-4 bridges
– HS walk 10-15 m

B- Jerk (rest/need)
3 – 140#
2 – 165
2 – 190
1 x 3 – 205

2 sets – Push press x 2 (185#)

C- 3 rounds
10 dips (@ 20X2)
rest 30 sec
max strict pullups (= 8, 7, 7)
rest 30 sec

8/14/13
A- Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
= 155#, 175, 185, 205, 205, 225, 185, 225, 185, 225

B- 3x (rest / need)
Clean Pull x 1.1.1
= 245#, 265, 265

C- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 310
5 – 285
3 – 310 (didn’t get to full bottom on rep 3)
1 – 335 (didn’t get to full bottom)

D- 15-10
Thruster (115#)
Burpees Over the Barbell = 4:07

8/16/13
A- 4x Drop Snatch x 1
= 135# x 4 (used as a warm up)

B- 8x Snatch x 1 (@ 2min)
= 135#, 135, 145, 155, 165, 175, 185-f (mental fail), 165

C- 8x C&J x 1 (@ 2 min)
= 145# x2, 145 x2, 165 x2, 185 x2, 195 x2, 205, 215, 225
* felt good

D- 4x Front Squat x 4-5 (@3 min, @4111)
= 170# x 5, 5, 4, 5

8/17/13
2.5 – 3 hour hike

8/5/13
A- for time:
– 20 DL (315#)
– 30 BJ overs (24″)
– 40 KBS (22 kg)
– 50 2x unders
– 50 cal on rower
– 50 2x unders
– 40 KBS
– 30 BJ overs
– 20 DL (dropped weight to 225#)
= 17:57

B- 3 x 4 DL (225# @ 40X1)
** DL’s are still a weakness; especially combined w/ longer metcons

8/6/13
A- 15 min OTM
Snatch x 1
1-3 @ 95#
4-6 @ 115
7-9 @ 135
10-12 @ 155
13-15 @ 165

B- 3x high-snatch-pull x 1.1.1
= 175# x 3 sets

C- tempo F.Squat (@ 41X1)
Rest 2-3 min
= 185# x 5, 4, 4, 3

8/7/13
A- 3x (untimed)
– 10 C2B
– 60 sec HS hold
– 40-50 2x unders

B- Jerk Balance x 3
(rest / need)
= 155#, 175, 195

C- Jerk (rest/ need)
3 – 140#
2 – 165
2 – 190
1 x 205, 210, 210

D- 3 rounds
45 sec – strict HSPU
15 sec – rest
45 sec – strict pullups
15 sec – rest
45 sec – strict dips
15 sec – rest
= (10/12/17), (4/7/16), (0/7/15)

8/9/13
A- drop snatch x 2
= 135#, 135, 155, 155

B- 20 min work on C&J
– muscle C&J (to 155#), power C&J (to ~200), C&J to 215# x 1, 1

C- 4x Front Squat x 5-6 reps (@ 41X1)
Rest 3 minutes
= 165# for all

7/15/13
A- 3x / untimed
– 10-15 T2B (unbroken)
– 40 2x unders (unbroken)
– 10 candlestick rollups

B- 3x Jerk Balance
Rest as needed
= 135# x 3; 155 x 3, 3
– more focus on technique than weight

C- 6x @ 2-3 min
push press + push jerk + split jerk
= 155#, 175, 175, 175, 185, 185

D- 4 rounds for max reps
– 45 sec – strict pullups
– rest 15 sec
– 45 sec – push press (95#)
– rest 15 sec
– 45 sec – push ups
– rest 75 sec
= 74, 63, 53, 47 (pullups / pushups weak towards end)

7/16/13
A- F.Squat (rest/need)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 6x @2:30
snatch grip halting DL (@60X1) + high hang snatch + power snatch
= 135#, 135, 155, 155, 155, 135
* focused on technique, not weight

C- Squat
5 – 235
3 – 275
** didn’t have time to finish squat sequence. Had to run back to work
–Evening: mobility on legs/hips

7/17/13
A- F Squat x 1 (rest as needed)
= 225#, 245, 265, 285

B- Clean & Jerk x 1.1.1
(Rest as needed)
= 155#, 175, 185, 185

C- 3x Clean pulls x 1.1
= 265# (all 3)

D- 3 rounds for times
– 6 power clean (185#)
– 12 box jumps (24″)
– 20 KBS (40kg)
– 50 2x unders
– rest 3 min
= 3:11, 3:02, 3:28

7/18/13
paddle boarding and mobility

7/19/13
A- snatch x 1 – 11 min OTM
95# – 165#
B- C&J x 1 10 min OTM
to 195#
—cut workout short as my wrists, shoulders were painful

7/20/13
rest / recovery

7/22/13
A- F. Squat (5×1)
= 225#, 245, 265 x 3

B- Squat @ 3 min
5- 235
3- 275
1- 315
2 x 5 sets – 315

C- 4 rounds for time
run 400 m
3 squat snatch (135#)
15 pullups = 11:43

7/23/13
A- 3x/untimed
HS walk ~ 5-10m
MU x 3
Hang to Inverted on Rings x 4 reps

B- Jerk (w/ 1 sec hold at bottom to check footwork)
*Set 1 – 3 reps @ 60% (135#)
*Set 2 – 2 reps @ 70% (160)
*Set 3 – 2 reps @ 80% (185)
*Sets 4-8 – 1 rep @ 90+% (205, 215, 225, 225)
Rest as needed

C- 3x (rest / need)
Push Press x 2-3 reps
= 185 x 2, 3, 3

D- work on ring dips

7/24/13
A- F.Squat (rest/need)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 8x Clean x 1.1 @ 2 min
= 135#, 155, 175, 185, 195, 205, 215, 225

C- DL x 3-4 (tempo @ 4011)
= 275# x 3 sets

D- for time
100 double unders
50 thrusters (45#)
40 C2B
20 Burpees
20 KB snatches (35#) = 8:11

7/26/13
A- 12 min OTM
Snatch x 1
= 95#, 95, 115, 135, 135, 145, 155, 165, 165, 175, 175-F, 135

B- 12 min OTM (minus 1)
C&J x 1
= 135# x 2, 155 x 2, 175 x 2, 185, 195, 205 x 3

7/27-28/13
move and clean

6/17/13
A- Squat:
– 5 x 175#
– 4 x 225
– 3 x 275
– 2 x 295
1 x 315, 335, 365 (PR + 30)

B- weighted PU
=> 75#

C- max reps squat @85% (315#) = 3

D- 1 min pullups =~ 50
rest 2 min
1 min strict HSPU = 22
rest 2 min
1 min kipping HSPU = 8
rest 2 min
1 min dips = 41

6/18/13
A- 3min – max reps 2x under
= 300 (150 unbroken, then sets of 20-25)
B- work to 1RM on bench = 245#
C- 8x row (for meters) 30 sec, rest 2:30
= all b/w 140-145m
* was on a crappy rower at work–didn’t feel like the resistance was right… was aiming for 165-170m all rounds

6/19/13
A- L-Sit x Max = 0:13
Rest exactly 60 seconds
L-Sit x Max = 0:12
Rest exactly 60 seconds
60 seconds of Toes to Bar = 27

B- 2x
60 seconds of Muscle-Ups
Rest exactly 60 seconds = 8/0 (mental)

C- For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell = DNF… gonna redo

6/24/13
A- 5x (or fewer)
Front Squat x 1 rep
Rest as needed
= 225#, 245, 265, 285, NA

B- 6x Power Snatch from Mid-Thigh x 6 reps
(continuous reps); Rest as needed
= 95#, 105, 115, 125, 125, 125 (5 reps)

C- Squat
– 5 – 65-70% (235#)
– 3 – 75-80% (275#)
– 1 – 85-90% (315#)
Rest 2-3 minutes between sets.

D. Squat @ 2 min (for 10 min)
275# x 5 reps
= 5, 5, 3 — dead legs, DNF last 2 sets

6/25/13
A- 3x / untimed
– MU 4-6
– Nose to wall HS hold (45-60 sec)
– Strict T2B (@2110) x 8

B- Jerk (rest / needed)
3 – 135#
2 – 160
2 – 180
1 – 200, 215, 215, 215

C- 3 x push press – 4-5 reps
= 175#, 185, 185 (last set reps were poor form)

D- Dips x max (3 sets)
= 25, 20, ~12

6/26/13
A – Front Squat (rest 2-3 min)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 265

B- 5x (Hang Clean + Clean)
– Rest as needed
= 185#, 205, 215, 215, 215

C- 3x (Clean Pulls x 1.1.1)
– Rest as needed
= 235# x 3

D- 3 rounds / time
– 15 LH KBS (35#)
– 15 RH KBS (35#)
– 20 Chest-to-Bar Pull-Ups = 5:58

6/28/13
A- 10 min OTM
hang snatch x 1 (working on form)
115# x 3
135# x 3
155# x 4

B- 10 min OTM
clean and jerk x 1 (working on form)
140# x 3
165# x 3
190# x 4

C- Squat @ 3 min
5 – 235
3 – 275
1 – 315

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

4/29/13
A- row 750m then: 3 x
– v ups – 15
– skin the cat – 5

B- 5 rnds
– hang power snatch x 3-4 (= 135#, 145, 155, 155, 135)
– rest 20 sec
– high box jumps (tempo= 05X1)
– rest 3 min

C- squat:
* rest 2 min b/w sets
5 – 235#
3 – 260
1 – 275
3 – 260
3 – 275
2 – 295
(5 – 225) x 2

4/30/13
A- 2x
– wall climbs x 3-6
– MU x 3-6
– T2B x 10-12

B- 7 rnds
– Jerk (= 175#, 185, 185, 205, 205, 215, 215)
– weighted pullups x 2 (#45) (5 rnds only)
rest 2-3 min

C- 3 Rnds for time
– row 350 m
– 20 KBS (40kg)
– 20, 15, 15 HSPU = 15:56

5/1/13
A- 5x
– power clean 1.1.1 (85-90%) = 185#, 185, 215, 215, 215
– rest 3 min

B- 4x
– clean pull 1.1.1 (110-115%) = #245 x4
– rest 2-3 min

C- 7 min OTM
– 3 DL (315#)
– 6 burpees
rest 2 min
5 min OTM
– 12 CTB pullups

5/2-6/13
vacation in Austin, TX. Light hiking

5/7/13
A- 3x untimed
– wall climb x 5
– MU (unbroken) x 5
– T2B x 10-15

B- 20 min, build to heavy split-jerk
= technique, 135# x 3s, 185# x 3s, — to 225#. Could have gone heavier but no bumper plates

C- 30 HSPU
D- Row 2k =~8:10

5/8/13
A- row 500m x 3 = 1:46, 1:48, 1:51
B- 5 sets for times
– 5 squat clean (185#)
– 10 HSPU
– 15 pullups (subbed 5 strict as hands started ripping)
– 20 HR pushups
– 25 box jumps (~24-30″)
– 30 jumping jacks (sub for 2x under, didn’t have rope)
* rest 3 min b/w
= 4:05, bonk hard on #2–blame on Austin vacation

5/9/13
A. 2x
– 1 min plank
– Roll to Candlestick x 6
– Double-Unders x 40

B- 8x
(muscle clean warm up – 95#, 135#)
– Clean x 1.1 = 175#, 185, 185, 205, 205, 215, 215, 225
Rest as needed =~ 2 min

C- 5 min AMRAP
– 3 DL (295#)
– 3 MU = 4 rounds + 1 MU

Rest exactly 5 minutes, and then . . .

D- 5 min AMRAP
– 10 Box Jumps (30″/24″)
– 15 push ups = 6 rounds + 3 BJ

5/10/13
A- Snatch x 1.1 = 135#, 155, 155, 165, 175-f, 155, 175-f, 155
rest as needed
–get shoulders back and get UNDER the bar

B- Squat, rest ~2-2.5min
5 – 235#
3 – 260
1 – 275
5 – 260
3 – 275
1 – 295
4 – 275
2 – 295

4/22/13
A- 2 rnds / untimed
– 10 T2B
– 30 2x under
– 2 TGU (53#) / arm

B- 6 rnds
– 4 x hang power snatch, rest 2-3 min
= 135#, 135, 145, 145, 155, 155

C- squat:
* rest 2 min b/w sets
5 – 225#
3 – 250
1 – 265
3 – 250
2 – 265
2 – 280
* note: did not do last 4 sets (225# x 5-7) b/c I did something to my back during warm up.

4/23/13
off– resting back
+ yoga

4/24/13
A- 4 rnds
– snatch grip push press x 4 (= 135#, 155, 165, 165)
– rest 1-2 min
– weighted pullups x max (25#); (= 6,5,6,6)
– rest ~30 sec
– plank 45 sec
– rest 1 min

B- 2x
– HSPU x max (13,11)
– rest 3 min b/w

C- 10 min amrap
– 5 strict pullups
– 20 HR pushups
– 30 2x under = 4 rnds, 5 pullups

4/25/13
A- 4 x power clean x 1.1.1
rest as needed = 165#, 185, 185, 205

B- 4 x clean pull x 1.1.1.1
rest as needed = 245# x 4

C- 2 rnds (rest 60 sec b/w rounds)
– 10 over box jumps
– 5 muscle ups = 3:41 (inc. rest)

D- 12 min OTM
– 2 DL (275#)
– 3 burpees

4/26/13
A- 15 min – build heavy snatch
B- 10 min – build heavy C&J
C- Bench: (based on 1RM of 250# -guess)
– on 2min + 1-2% from last week
5 x 150#
3 x 190
1 x 215
3 x 195
3 x 215
2 x 225
7 x 135 X 4sets

4/27/13
A- pistols, 2x unders, GHD
B- run 200m
5 thrusters (135#)
10 C2B
run 400m
10 thrusters
20 C2B
run 800m
15/30 =~ 12 min