Jan 25th 2012

A.M.

A. Snatch Dead Lift @ 125% @ 31X1; 3 x 3; rest 2 min
@215

B. Snatch Pull @ 115% @ 21X1; 3 x 3; rest 2 min

@195

C. Snatch Balance- build to heavy 3 using blocks
165....feel so bad at these???

D. Power Clean/Split Jerk- 1.2- 5 sets @ 80% effort- all sharp good movements
Went 155, 165, 175, 185, 195...and it felt awesome. Spent a while night before on shoulder mobility and made a difference so trigger point every night! Power clean landing felt good as well and 190 is about the place my feet usually slide out.

P.M.

Row 10 min @ Z1

10 min

Trigger Point Ball on shoulders

Couch Stretch using bands (mobility wod)

Row 10 min @ Z1

Jan 24th 2012

A.M.

4 sets @ 95%; rest 7x work

15 CTB Pull Ups

15 Burpees

150m Row
All sets 1:20 but set 3 was 1:25(couldn't get foot in freaking rower) Everything felt pretty good, burpees felt sluggish last 2-3 each set but same pace just feeling

P.M.

6 sets @ high/aerobic effort

30 sec wall ball

30 sec rest

30 sec Air Dyne

30 sec rest

30 sec Box Jump, 30” step down

30 sec rest

30 sec Double Unders

30 sec rest

Felt better than any MAP session yet...getting in shape I guess. Wall ball was 15 each set, Airdyne felt pretty solid, box jump were 11, 11 and the rest 12. Was different with step down and for a short guy was a little dangerous also...haha. Double-unders were 55 each set and all UB other than set 4 but still got 55.

Jan 23nd 2012

A.M.

A. Back Squat- 12 x 2 @ 55% RM; EMOM
@175...felt pretty good

B. Power Jerk/Split Jerk @ 70% RM- 1.1 x 5; rest 3 min
@175 and the power jerk felt like crap....as always

C. Hang Squat Snatch- 5 TnG x 4 sets; rest 60 sec @ 105#
These felt Great NO DROP!!! Smooth

D. Russian KB Swings @ 88#- 15 x 5 sets; rest 90 sec 
Liked these a bunch, got heavy but always pretty high with good posture.

P.M.

Run 10min @ Z1

10 min

Shoulder Mobility

Hip Mobility

Run 10 min @ Z1

Felt good, 10 min run and like 30 min mobility. Had to be inside gym due to the time so didnt go on the second run. 
 

Jan 21st 2012

CP Endurance Tester

Amanda

9-6-3

Muscle Ups

Squat Snatch, 135

Time- 9:28
Not on purpose but went 145

Jan 20th 2012

Air Dyne 10 min @ Z1

20-30 min Mobility work

Hips and Shoulders

(think snatch mobility)

Jan 19th 2012

Aerobic Testing

Open WOD 5, 2011

20 min AMRAP

5 Power Clean, 145#

10 Toes to Bar

15 Wall Ball

11 Rounds + 5 PC + T2B

Jan 18th 2012

A.M.

CP Testing

A. Power Snatch- build to 1RM
@160 (pr)

@160..ugly but hey..I wasnt feeling it and I got a PR so I guess it will have to do.

B. Back Squat- build to 1RM
@315, felt like crap on these and that is 5lbs under pr

C. OHS- build to 1RM
@250!!! 15lb PR and also a 5lb pr on the jerk so I am pumped

P.M.

AnLE testing

Row 250m

15 Burpees

25 KB Swings, 70#

15 Burpees

Row 250m

Time- 3:47
OUCH