5/3/13

Work to heavy snatch
195

Not feeling particularly fast today

Work to heavy C&J
235

Fuck jerking

Bench Press
5 x 185
3 x 220
1 x 250
3 x 235
3 x 250
2 x 265
5 x 220
5 x 220
5 x 220
5 x 220

5:30 class

Bodyweight FGB

1 min max effort (1 min rest bt rounds)

Strict Pullups (27, 24, 21)
DU (98, 100, 95)
Squats (59, 54,55)
HR Pushups (28, 27, 26)
Sit to stand (10, 13, 12)

Rd 1: 222
Rd 2: 218
Rd 3: 209

649 total

5/2/13

Great sprint / hill day with Doss @ Franklin

1 over and back (5:50)

—Rest until the 10’ mark—

5 x sprint to 2nd light post on the right

-Start every 3’—

10 x sprint to the first light post on left

5 x spring to the first light post on the right

5/1/13

5 x Power Cleans 1,1,1 (85-90%)
—3’ rest—

235
240
245
250
250

4 x Clean Pulls 1,1,1 (110-115%)

315 across

These were heavy!

EMOM x 8 min
3 DL (335#)
6 burpees

—2’ rest—

EMOM x 6 min
10 strict pullups

5:30pm class

For time:
50 RKBS (32kg) (37-13)
100 DU
2000m row (~7:50)
2000m run (~8:33)
100 DU
50 RKBS (40-10)

22:38

4/30/13

2 rounds NFT

5 wall climbs
4 strict MU
12 GHD situps

8 sets jerk (bt 80-95%)
195
205
215
225
235
240
240
240

3 sets:
Snatch Push Press x 2
—60” rest—
Weighted pullups x 2 (20X0)
—60” rest—

185 / 65
195 / 70
205 / 75

3 sets
350m row
25 KBS (32kg)
20 HSPU
—3’ rest—

4:00
3:55
4:00

4/29/13

A.
3 rounds NFT
20 V-ups
30 DU
Shoulder mobility

B.
5 x
Hang Power Snatch x 3-4
:20 rest
Box jumps x 5 (05X1)
3:00 rest

135 / 36
145 / 36
155 / 36
165 / 36
170 (3) / 36

C.
Back Squat (based on 375 max)
235 x 5
295 x 3
335 x 1
315 x 3
335 x 3
355 x 2 *(2-rep PR)
295 x 5
295 x 5
295 x 5
295 x 5

D.
5:30pm class

Elizabeth

21-15-9
Squat cleans (135#)
Ring Dips

4:32 *PR (2 seconds)

4/28/13

Rest day

4/27/13

Back Squat (w KK)
135 x 5
185 x 5
225 x 3
275 x 3

315 x 3 x 5

Felt heavier today than it should have.  Just a lot of volume this week.

10 am class

For time:
21 pullups (did all these strict…no kipping for a while to save my shoulder)
21 russian KBS (32kg)
400m run
18 pullups
18 R KBS
400m run
15 pullups
15 R KBS
400m run
12 pullups
12 R KBS
400m run
9 pullups
9 R KBS
400m run
6 pullups
6 R KBS
400m run
3 pullups
3 R KBS

20:12

Just felt like the whole WOD was running

4/26/13

W TTP

15 min to work to heavy snatch

195
206 (Fx3….so close!)

12 min to work to heavy C&J

Worked to 235

Jerk was not there today

Bench Press (30X0) - Based on 285 max

170 x 5
215 x 3
245 x 1
230 x 3
245 x 3
255 x 2
215 x 7
215 x 7
215 x 7
215 x 7 (F6)

—2 min rest—

Just felt tired for the bench.  Last week was pretty easy finishing at 210.  Today just got hard

5:30pm class

Kelly
5 rounds
400m run
30 box jumps (24”)
30 WB (20#)

23:52

Didn’t rebound on bj to save my achilles .  More than 3 minutes off my PR but still felt hard.

After did some DL with KK and Ricky
315 x 2
365 x 2
385 x 2
405 x 2
415 x 5

4/25/13

AM

Crooked Stairs x 10

Consistent pace.  No clock.  Probably ~2:30 / round

4/24/13

2 rounds for times:
10 box jump overs (24”)
15 st pullups
15 pushups

~1:15 rest

1:00
1:13

4 sets: Power Clean 1,1,1
225
235
245
250

4 sets: Clean Pull 1,1,1,1
285 x 4

EMOM x 12 min
2 Deadlift @315
3 burpees

Every round ~:8-:10

For time:
50 tire flip jump throughs

6:23

4/23/13

5:30pm class

With KK and Welch

For time:
12500# ground to shoulder (135# x 93)
150 pullups
10000# squat (135# x 75)
150 pushups
7500# shoulder to overhead (135# x 56)

13:39

WOW.  Harder than I thought.

Training with TTP

3 rounds NFT
3-4 wall climbs
:30 L-sit

4 x
Snatch grip PP (behind the neck) x 4-5
—2’ rest—
St weighted pullups (50-60% max) x ME
—2’ rest—

PP: 155, 175, 185, 185
PU: (50#) 6, 6, 6, 7

2 x ME HSPU (1010)
—3’ rest—

11 / 12

AMRAP 10
10 strict pullups
20 HR Pushups
30 DU

5 rounds + 6

4/22/13

A.  3 rounds NFT
20 v-ups
30 DU
3 TGU on each arm (worked to 20kg)

B. 6 sets: hang power snatch (mid-thigh) x 4-5
135 x 5
145 x 5
155 x 4
155 x 5
160 x 4
160 x 4

C. Back Squat (30X0)
225 x 5
285 x 3
320 x 1
305 x 3
325 x 3
345 x 2
285 x 7
285 x 7
285 x 7
285 x 7

—2 min rest bt sets—

D. 1 mile TT

5:58

4/21/13

With TT Peddie

A.
3 rds nft
50 double unders
3-5 pistols / leg
:30 L-sit

B.
AMRAP 6
3 deadlifts (275)
6 box jumps (32”)
9 pullups

5 + 9 (strict pullups) (did this as C since Will and I were going at the same time and didnt want to move 2 GHDs)

—4’ rest—

C.
AMRAP 6
10 GHD situps
10 DB walking lunges (55#)

(7 + 1)

—4’ rest—

D.
1250m run

4:40

4/20/13

10am class

AMRAP 30
800m run
Max OHS (135#)

21
22
21
19
19

102 total reps (5 rounds)

4/19/13

Work up to heavy snatch (used 33# bar)
83
103
123
133
143
153
163
173
183
193
205 x 2 *PR

Work up to heavy-ish C&J
133
153
183
203
213
223
233
243

Bench Press (30X0) - Based on 280# max
5 x 170 (60%)
3 x 210 (75%)
1 x 240 (85%)
3 x 225 (80%)
3 x 240 (85%)
2 x 250 (90%)
4 x 7 x 210 (75%)

For time:
2 rounds
400m run
20 power cleans (155#)
20 lateral burpees over bar

9:35

Burner