Dec 30th 2011

A. Thruster- build to a heavy double out of the rack; rest as needed
190 

 

+

5 sets @ 95%; rest 6 min

5 Thrusters heavy

10 Burpees

150m Row

All sets were at 155

Times- 1:15 / 1:10 / 1:10 / 1:14 / 1:15

Avg Row pace- 1:35 / 1:34 / 1:36 / 1:35 / 1:36

Dec 28th 2011

A.M.

A. Snatch Balance- build to heavy single, fast drop & perfect form

155, wasn't feeling this. Think bicep pain getting to me today

B. Snatch Pull @ 110%- 4 x 4; rest 2 min

@190...felt pretty good!

 

C. Snatch Dead Lift @ 125%- 3 x 3; rest 2 min
@215...felt good

D. Snatch- heavy single, not 1RM
These did NOT feel good, pull felt great and everything about land and catch felt bad but that is ok... just another day. Got 145 and missed 155 so I stoped.

Here is the 145 slow motion

P.M.

3 rounds

20 KB Swings, 70#

20 Burpees

OUCH

Time- 5:18

First and second set KBS UB and third was 14 and 6...yep, should have gone all UB. Burpees got slow but never stopped during them.

Dec 27th 2011

A.M.

5 sets

AMRAP Muscle Ups

Rest 30 sec

Prowler Sprint Heavy 50m

Rest 30 sec

4 min Air Dyne @ Z1 

MU numbers were better than I thought- 9,9,9,9,8

Sled sprints sucked and included a wipe out due to the rain...haha

P.M.

4 sets; rest 8 min

10 TnG Power Clean and Jerk, 115#

Row 400m @ best 1000m pace

All UB, felt good and played with different techniques for coming down from each jerk. Row paces were all at 1:45 and sets were like this.

Sets- 1- 2:08 / 2- 2:05 / 3- 2:02 / 4- 2:09

Dec 26th 2011

A. Back Squat @ 30X0- build to a heavy double; rest as needed
265...felt pretty good

B. Back Squat @ 30X0 @ 70%- 3 x max reps; rest 3 min
@220 reps were 10,10,9...very happy..more reps with more weight than last week!

C. Split Jerk- 10 x 2 EMOM; 70%
@170 felt fast, did some pre mobility....still some bicep pain.

D. 50 GHD Sit Ups for time
1:59, first 30 UB and hit a wall

Dec 24th 2011

3 sets; rest 3:30

8 heavy Dead Lifts

20 sec Sprint Air Dyne
All @ 275, felt good but need to continue to work on it. Needs to be more weight!

+

3 sets; rest 3:30

8 Hang Power Clean heavy

20 sec Sled Push Heavy and fast
@ 155, 165, 165

+

3 sets; rest 3:30

8 Hang Power Snatch

20 sec Sled Drag heavy and fast
All @ 95, feeling some pain in left arm so stayed a little light 

Dec 23rd 2011

A. Split Jerk- build to heavy single w/ NO failed reps @ perfect form
got 230 and missed 240.... 

 Traded up rest of work and did a WOD with the CLASS!!!! 
12 days of Christmas... you do the rep for 1, than 1 and 2, than 1,2 and 3, than 1,2,3 and 4.....up to 12
OUCH OUCH OUCH

WOD (all @ 95lbs)


1 DL
2 HPC
3 FS
4 PRESS
5 BS
6 PP
7 Thrusters
8 Squat Clean
9 Push Jerk
10 HPS
11 OHS
12 SDHP


TIME= 31:25

Dec 21st 2011

A.M.

A. Snatch Balance- heavy double; rest as needed
145..missed 165..was NOT feeling it..sick in the am.

B. Snatch Pull @ 105% of Snatch @ 22X0; 4 x 5; rest 3 min
@175..felt ok speed...

C. Front Squat @ 80%- 3 x 3; rest 2 min
Felt pretty good, legs a little tired

D. Snatch- heavy Single; rest as needed
No video and I am MAD I didnt, hit a 10 pound PR and got 170...175 and 180 I almost caught and I WILL BE GETTING IT SOOOOOON

P.M.

5 sets @ 90% effort; rest 3 min

2 Legless Rope Climbs

20 Wall Ball

Row 300m

Sets 1- 2:11 / 2- 2:08 / 3- 2:12 / 4- 2:17 / 5- 2:16
All wall ball UB with 25