3/7/13

Strict Press (work to heavy 3)
95
135
145
155
165
170

Back Squat (easy @ 70%)
3 x 3 @ 275

12 rounds:
In 1 min:
50 DU
2 strict press (140 / 82.5% of heavy 3)
3 thrusters
—1’ rest—

Did each round unbroken in between :40 - :43.  Felt very controlled and manageable.

3/6/13

Front Squat
210 x 3
245 x 2
280 x 1
300 x 1
315 x 1
295 x 1

Back was super tight and just felt like shit. 315 was a huge struggle so just backed down. 

Snatch work
95 x 3
115 x 2
135 x 1
145 x 1
155 x 1
165 x 1
175 F
175 x 1
185 x F4

Just didn’t have much pop in the legs today.  Been a rough couple days of training.

AMRAP 6
5 power cleans (135)
10 wb (20#)
20 du

5 + 15

Unbroken but wasn’t moving too quickly

3 sets
5 MU
10 T2B
—3’ rest—

Each set about :40 - :43.  Everything unbroken but T2B got tough.

3/5/13

5:30pm class

Find heavy 3 rep deadlift
275 x 3
315 x 3
350 x 2
375 x 1
390 x 1
410 x 3

Find heavy 2 power clean
135 x 2
155 x 2
185 x 2
205 x 2
215 x 2
225 x 2
235 x 1

Just wasn’t feeling very fast today.  Legs and back were shot

4 rounds:
:30 max pullups
:30 rest
:30 max hang power cleans (135#)
:30 rest
200m run
—rest for remainder of 4’ interval—

Pullups: 17 (strict), 23, 24, 25
Hang cleans: 16, 13, 12, 11
200m: :50, :49, :48, :46

3/4/13

Back Squat

255 x 3
295 x 2
315 x 1
335 x 1
375 x 1 (*PR)
400 x F (almost had it!! got greedy)
315 x 10 (new 10 rep max)

C&J work
135 x 2
155 x 2
185
205
225
235F2
185 x 4

Cleans are no problem.  Just can’t jerk.

For time
5 cleans (245) (1-1-1-1-1)
20 burpee over bar
10 cleans (195) (2-1-1-1-1-1-1-1-1)
15 burpees
15 cleans (145) (7-5-3)
10 burpees
20 cleans (95) (20)
5 burpees

9:16

Cleans at 245 were much harder than I thought they were going to be.  Low back was smoked from squatting.

3/3/13

5 sets for times:
20 walking BB lunges (135#)
2 ring pullups + 3 strict MU + 2 ring pullups
20 T2B
300m row
—2 ’ rest—

3:45
3:54
4:04
4:13
4:25

T2B were the slowest part of this.  Flexors were really fried from all the burpees.

3/2/13

Run 3 miles out
100 burpees
Run 3 miles back
100 burpees

Probably not the best idea with my foot the way it was this week but wasn’t moving too quickly either.  Both sets of burpees around 6 minutes.

3/1/13

3 rounds NFT
HS work
10 T2B

EMOM x 10 minutes:
2 strict MU

10x
In 2 min:
350m row
Max Wall ball (20#)
—2’ rest (complete max HR pushup w feet on a plate—

19 / 23
18 / 13
18 / 11
18 / 10
18 / 10
18 / 8
18 / 8
18 / 8
18 / 8
18 / 9

Tough metcon

2/26/13 - 2/28/13

Well after that WOD monday my foot started hurting and by the end of the day I couldn’t walk.  Fucking hurt.  x-rays were negative and got an MRI that showed inflammation on the dorsal side of my foot over the 3-5th metatarsals.  Not exactly sure what caused it but pain subsided pretty significantly with 3 days of complete rest.

Am going to try to get a training session in Friday and re-evaluate how it feels/

2/25/13

EMOM x 8: 2 strict press
155
155
155
160
160
165
165
170

10 minutes to find 5RM front squat:
135 x 5
185 x 3
225 x 1
245 x 1
275 x 5
300 x 5 *PR
275 x 5

8 rounds:
:60 max row
:90 rest (must complete 2 Front Squats immediately after each row @245# / ~70% of 1RM)

Rows: (will post later once I see the whiteboard)

Legs were fucked up.  Was going to do 2 1-mile TT after this but promised myself I’d be done if I kept each interval over 300m.  This was some serious pain cave training.

2/24/13

10 rounds:
3 power cleans (185#)
6 burpees
100m shuttle run (10m)
—1’ rest bt rounds—

17:57

Each round between :52 - :55.

5x
:30 max lateral shuttle (10m)
:30 rest
:30 max DU
:30 rest

Lateral shuttle runs: 8, 8, 8, 9, 9
DU: 54, 49, 55, 56, 55

2/23/13

3 rounds NFT
MU work
10 T2B

MU were:
5
10 *PR (old pr was 8)
5

For time:
10 DL (315#)
20 C2B pullups
40 Wall ball (20#)
8 DL
16 C2B
32 WB
6 DL
12 C2B
24 WB
4 Dl
8 C2B
16 WB
2 DL
4 C2B
8 WB

11:35

Did this on 12/18/12 as part of an online competition in 12:52.  Was hard back then, hard today.  Need to get to low 10’s.  Did DL unbroken.

C2B: (13-7 / 10-6 / 8-4 / 8 / 4)
WB: (32-8 / 24-8 / 16-8 / 16 / 8)

Need to go closer to unbroken

3 rounds NFT
20 GHD situps
:90 rest
22 ring pushups
:90 rest

2/22/13

Session 1 - 1pm class

Interval Kelly

Every 7 minutes 1 round reverse Kelly (for 5 rounds):
400m run
30 wall ball (20#)
30 box jumps (24”)

3:45
3:42
3:40
3:42
3:38

Total time: 31:38
Work time: 18:27

I interpret this work time as my fastest possible time since I had rest and did everything unbroken.  My current PR is 20:21 so not sure how much lower I can actually go…

Session 2

Front Squat
210 x 2
245 x 2
280 x 2
285 x 2
300 x 2
320 x 1
275 x 2
285 x 2

C&J Work
Built up to 185 then:

Every :45 for ~10 min

C&J x 1 x 185

AMRAP 6 (~85%)
5 hang power cleans (135#)
10 HSPU
30 DU

4 rounds + 2 HSPU

Finished 5 rounds in 7:14

Magner Magner Magner.  What am I going to do with you…?

Sorry Zach - I posted here accidentally.

2/21/13

AM Session

High Hang Power Snatch + Hang Power Snatch + Power Snatch
45 x 2
95
105
115
125

EMOM x 10
135 x 7 minutes
145 3 minutes

For time:
1000m row
40 hang power snatch (95#)
30 T2B
20 S2O (95#)

9:41

—6’ rest—

1000m row
40 S20 (95#)
30 T2B
20 hang power snatch (95#)

9:20

Tough morning

PM (5:30pm class)

Power Snatch 2-2-2-2-2
185
205
225
235
245
255 x 1 (PR PC)
265 x 1 (PR PC)

For time:
100 double unders

6 rounds
2 power clean (155#)
2 front squat
2 push press
2 back squat
2 push press

100 double unders

6:13