6/24/12

Work up to a heavy-ish snatch

95 x 5
115 x 3
135 x 3
145 x 1
155 x 1

Didn’t feel like or have time to work up heavier.  Felt slow and heavy…

AMRAP 6
4 power cleans (185)
8 C2B pullups

5 1/2 rounds.  Disappointing.  Should have been 6+

—rest 4 min—

AMRAP 6
5 snatch (135)
10 burpees

4 rounds.  All 4 rounds did 5 straight snatches.

—rest 4 min—

1000m row
3:44

This just felt horrible and slow.

Not a great session.  Too much fun in the sun yesterday….

PM w KK

100 yard shuttles (on a field, goal line to 50 and back…)
8 x :30 seconds on / :90 off

Hit between 175-180 yards every time.  Fun.

6/23/12

Rest day

Volleyball and beer at the beach. Fun day.

6/22/12

3 rounds
5 HSPU to deficit (45#; 45 + 10; 45 + 2-10)
10 T2B
20 DU
—2 min rest—

Front Squat
4 x 5 x 220

5 rounds:
:30 max shoulder to overhead (185)
:90 sec rest

7/6/6/8/8

Back squat
4 x 5 x 265

6:30pm class

4 min rounds of each (:30 sec to transition)

AMRAP 4
10 mountain climber (2 c)
10 DB hang power clean (40#)
(130)

AMRAP 4
10 KBS (24)
10 double unders
(140)

AMRAP 4
10 wall ball (20#)
10 situps
(125)

AMRAP 4
10 pushups
10 arch rocks
(160)

AMRAP 4
5 pullups
10 lateral box jumps (20”)
(100)

655

This was a mind fuck…

6/21/12

A) Bench Press 5 x 5 @230
—Rest 45 sec
B) Weighted Pullups 5 x 5 @50#
—Rest 2 min

EMOM for 15 minutes
2 power snatch @135 (~80%)
10 sledgehammer swings (5 each arm)

Each round took about :30.

Then with 7:30 class

AMRAP 8
10 bj (24)
200m run

5 1/2 rounds

Way harder than I thought it was going to be.  Shins were toast.

6/20/12

AM w/ Witt

6 sets of Barski cleans (3 high hang squat cleans - no drop)
155
165
175
185
185
195

4 x
Halting clean deadlift + clean pull
195
225
225
225

For time:
12 DL (315) (9-3)
40 wall ball (20#) (32-8)
9 DL (6-3)
30 Wall ball (22-8)
6 DL (6)
20 wall ball (20)
3 DL (3)
10 wall ball (10)

6:08

For time:

3K row @85%

11:44

Just not pleasant.

PM

SpeedX

6/19/12

EMOM for 6 minutes

4 hang power cleans @ 185 (~70%)

Work to a heavy single split jerk

135 x 5
155 x 3
185 x 2
205 x 1
225 x 2 x 1
205 x 2 x 1

For time:
3 rounds
7 MU
14 HSPU

8:33
HSPU were a pain in the ass…
——
Immediately into
4 rounds
400m run
15 GHD situps
30 DU

12:50

6/18/12

Front Squat

185 x 5 (60%)
205 x 3 (70%)
235 x 2 (80%)
265 x 2 (90%)
280 x 1 (95%)
- 2 min rest-

All sets felt smooth and easy.

Snatch balance 6 x 1
-2 min rest-
95
115
125
135
145 *PR
155 *PR

155 was easy.  Felt like I had 20 more pounds.

Snatch Grip deadlift (31X1)

225 x 2 (too heavy ... need straps…)
185 x 4 x 3

Grip is such a weak point here.  I bet that it significantly limits my ability to pull hard at heavy weights.  Want to experiment a little with a woman’s bar to see if it is indeed a sticking point.  If it is, need to figure out a way to work around it.

Back Squat
4 x 245 (70%)
4 x 265 (75%)
4 x 280 (80%)
4 x 300 (85%)

Last set started to get heavy.

6:30 pm class

5 x 5 squat clean & jerk (start every 2:30)

185

Felt good.  Some reps better than others.  Surprisingly metabolic.

@ 11:30 on the clock: 1 mile TT

6:30

6/17/12

Rest day

6/16/12

Quick session in the park:

“Double Under Vortex”

1000 DU for time
EMOM, alternate between 10 pushups and 10 jumping lunges (1 ct)

18:33

Did 100 in the first minute and tried to hold 50 a minute from there on out.  Hard.

6/15/12

@ Equinox in NYC

Front Squat

4 x 5 x 210# (70%)
—2 min rest—

Bench Press

4 x 5 x 225# (~80%)
—2 min rest—

Back Squat

4 x 5 x 245 (70%)
—2 min rest—

AMRAP 5
5 DL (225)
25 DU
8 rounds

—5 min rest—

For time:
50 burpee box jumps (28”)
25 DH pullups
10 HSPU

8:33

6/14/12

2 rounds NFT

500m row (~80% - 1:47)
3 MU
Max L-sit

For time:
1 mile run
20 DL (315#)
30 lateral burpees over bar
40 HR PU
800m run

17 minutes…YIKES

NFT
400m carry

Chose to do 205# rack carry.  Made it like 150 yards before I had to drop it off my back…ended up doing front rack carry.  Sucked.

6/13/12

6:30pm class

“Hope”

FGB Style; 1 min at each station w/ 1 minute break.

P snatch (75#) - 18/17/16
Box jump (24”) - 37/36/36
Thruster (75#) - 18/18/16
C2B PU - 19/18/19
Burpee - 18/18/20

110/107/107 = 324

Really evenly paced in the first round.  Came out feeling 90% which is exactly what I wanted.  Under control for round 2 and just trying to match numbers for round 3.  I think given how good I felt after the first round I may have been able to squeeze a 10-20 more reps in there somewhere but I was pretty exhausted after this wod.

6/12/12

Snatch: 1,1,1 x 6

135
145
155
155
155
155

Had a bunch of reps at 155 that felt really good and a few that were not so good.  Happy to be getting more consistent at higher weight.

Snatch Pull

4 x 3

185
185
185
195

For time:
20 shoulder to OH (155#) (10-5-5)
40 pullups (26-14)
15 S2O (6-5-4)
30 pu (18-12)
10 S2O (6-4)
20 pu (14-6)
5 S2O (5)
10 pu (10)

8:33

Shoulder to OH got heavy.

6/11/12

6am @ CFLA

3 rounds NFT
3 wall climbs
10 T2B
50 DU

Front Squat

210 x 5 (70%)
225 x 5 (75%)
240 x 5 (80%)
255 x 5 (85%)

EMOM for 10 minutes
2 power cleans (205#)
5 HSPU (strict)

Back Squat
4 x 5 x 265# (75%)

PM

SpeedX class with Marek.

6/10/12

10am CFLA class

Partner WOD with Eli and Brian

5 rounds for time:
7 thrusters (115)
5 weighted pullups (25)
200m run

—you go / your partner goes—

Eli and I were 1 partner and Brian was the other.  Eli made me work hard..

PM

Restorative yoga

Wasn’t crazy about this class.  Needed more stretching and less “omming”