February 20th

A.M.

A. Split Jerk @ 165- 5 x 3 reps; 90 sec

All felt good and fast

B. Back Squat- build to 95% RM quickly

135,185,225,275,305...all in about 5 minutes

C. Power Snatch/Squat Snatch- 1.2 x 5; 3 min

135,145,155,165,175 1.1 (PR on both) Did not think at all was going to go this heavy. My old PR on power snatch was 155 and squat snatch was 170!!! PUMPED!

D. KB Swings Over Head w/ 88#- 5 x 15; 2 min

This was heavy on set 4 and 5... first 3 sets felt awesome.

P.M.

7 min @ high/consistent/aerobic effort

5 CTB Pull Ups

10 Ring Push Ups

15 Box Jumps, 24” step down
6 Rounds+10 reps...felt like I was box jumping for 7 min!

5 min walk/recover

7 min @ high…

5 wall ball

5 burpees

10 back extensions
8 Rounds + 10 reps

5 min walk/recover

7 min @ high…

3 Muscle Ups

10 walking lunges

25 double unders
7 Rounds +13 reps...Back was locking up during the second 7 min AMRAP and gave me some trouble through the rest of the WOD...

Feb 18th 2012

A.M.

A. Dead Lift @ 20X0; 3 x 3; 3 min
345,360,360

B. Snatch Balance; 2 reps @ 135 EMOM 5 min
missed one rep at minute 2

C. Squat Cl & Split Jerk @ 80%- EMOM for 6 min
Did @ 195 and felt great!

P.M.

15-10-5

Squat Clean, 135#

Ring Dips

Time- 2:57 (pr) ...should have been faster...it hurt

Rest 20 min

3 min amrap

5 CTB Pull Ups

5 Burpees
8rds + 2 PU

Feb 17th 2012

3 rounds

25 KB Swings, 70#

25 Burpees

Time- 7:24 and this felt bad. Should have been sub 7...worn out

Feb 15th 2012

4 sets; rest 6x work

15 Thrusters, 95#

15 CTB Pull ups

15 sec sprint on Air Dyne

All sets UB and @ 1:05

Today felt good during the WOD, sluggish before and body pretty tired now after a tough week but important part is all felt good during... if these Thrusters and pullups are a trend that will continue I am guessing 4 sets of 10 with C2B and Thrusters @115...haha I feel like I would go 2:15 on fran!!!

 

Feb 14th 2012

A.M.

5 sets; rest 8x work

4 Dead Lift fast @ 285

25 sec Air Dyne Sprint
Felt good, output on airdyne was good...tough

P.M.

MAP Multi

5 min @ high/consistent/aerobic effort

5 ctb pull ups

10 ring push ups

15 squats
7 Rounds....i think...

3 min walk/recover

5 min @ high…

7 wall ball

5 burpees
7 Rounds+7WB

3 min walk/recover

5 min @ high

7 toes to bar

10 back extension

20 Double unders
6 Rounds

3 min walk/recover

5 min @ high…

3 muscle ups

10 Box Jumps, 30” step down
4 Rounds...back was bugging me really bad at end of this on the box..BAD

Feb 13th 2012

A.M.

A. Back Squat @ 20X1; build to a tough single- no fails
305 felt pretty good
 

B. Split Jerk; 1 tough rep x 5 sets; 3 min
215,220,225,225,225(fail)

C. Power Snatch/Squat Snatch; 1.1 EMOM 5 min start @ 135#
135,140,145,150,155...the 155 Squat snatch was outside the last minute because I missed one and wanted to try again

D. American KB Swings w/ 88#- 5 x 12; 2 min
Felt much better than I thought...all UB

P.M.

Run 15 min @ Z1

Mobility 15 min shoulders and hips, trigger point into static

Air Dyne 15 min @ Z1

Hit 15 min row and mobility...dark and raining and no time for last row or airdyne

Feb 11th 2012

A.M.

A. Dead Lift @ 30X0; 3 x 3; rest 3 min
335,350,350

B. Snatch Balance @ 115#; 3 x 5 reps; 90 sec
ended up doing 5x5 felt good

+

5 min @ 80-85%

1-5 hang squat snatch ladder @ 115#
CRAP, missed #4 on set 4, missed #5 on set of five....and missed #5 again on set 5 so never made it to one full round...stopped at 4:30 pissed

P.M.

15-12-9

Power Clean, 115#

Burpees

Time- 2:51

Rest 20 min

Row 300m

20 Burpees

Row 300m

Time- 2:49