Wednesday, December 31, 2014

12/31/14

10-1 reps For Time
UB Clean & Jerk @ 135# (MUST be UB)
BF Burpee
Muscle-up

Time: 26:36

Mu: 4,3,3. 3,3,3. 4,4. 4,3. 3,3. 3,2. 2,2. 3. 2. 1. No misses.

This was harder than anticipated, breathing.

+
4x
20sec Hollow rocks
10sec Rest
20sec Arch Rocks
10sec Rest    

Tuesday, December 30, 2014

12/30/14

A. Squat Snatch - 7 heavy singles; rest as needed (hold OH for 2sec)

155, 165, 175, 185 miss, 185, 190 miss, 190

Misses are out front or left elbow

B. Hng Snatch High Pulls from below knee - 5 x 3; rest as needed (heavy across, use straps)

190 for 3, 210 for 2

These felt explosive. U said they were the best they've ever looked.

C. HB Back Squat w/ Chains - 3 x 3; rest 2min (target is 300-305# TOTAL)

225, 235, 245 plus chains
These felt good

+
Sled Pull w/ Harness - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min (do this outside) 

2 plates

R1: stairs to road to concrete ramp
R2: concrete ramp to road to ramp
R3: same
R4: same at the buzzer

These got tough last 15-20 sec. Only rested 4 min each cuz out of time.

Saturday, December 27, 2014

12/27/14

10 min EMOM 2 split jerk (not TnG)
5 sets 185
5 sets 205
Did all doubles, never put down

50 kipping hspu for time
Time: 6:04

10,8,5, all 3s


Friday, December 26, 2014

12/26/14

First Wod since Saturday

5 RFT
500m row
50 DUs
30 wb

Time: 28:00

Largest du was 47. Did wb 30, 30 then 15s. Row was 1:45 then all 1:57-58. I was aerobicly smoked. 

Saturday, December 20, 2014

12/20/14

A. Snatch Pull x1 + Power Snatch x1 - 6 heavy sets of the complex; rest as needed

155, 165, 155, 155, 165(miss snatch),  165

This was good work

B. Clean Pull x1 + Power Clean x1 - 6 heavy sets of the complex; rest as needed

185,195,205,215,225,235

These feel so much better than the snatch

12 Days of Christmas (for time)

1 x 100m Run

2 x Thruster (#135/#95, #95/#65)

3 x STOH (#135/#95, #95/#65)

4 x HSPU (scale with HR Push-up)

5 x Burpee

6 x 60 seconds - Prone Plank

7 x T2B

8 x OH Plate Lunge Steps (#45/#25)

9 x American Swings (#70/#53) (#53/35)

10 x Goblet Squat (heavy) 70#

11 x Box Jump (24"/20")

12 x Deadlift (#135/#95, #95/#65)

Time: 38:57

This was tough from 7 on. Lots of shoulder work

Friday, December 19, 2014

12/19/14

I only had a short time so I picked most important

B. Push Jerk - build to tough double; rest as needed (NOT TnG, not more than 6 sets)

225, may have been able to hit 235

C. Strict HSPU - 24 reps NOT for time in UB sets of 3

These feel great. I have improved a lot on these

Tuesday, December 16, 2014

12/16/14

A. Wtd. Strict HSPU - 5 x AMRAP UB @ 10#; rest 2:00 b/t sets

7, 4, 3, 3, 3

B. HS Walk - 15min of play/practice (accumulate at least 100' minimum)

Got whole distance minus 3 meters on all but 1.

C. Wall-facing HS Hold - accumulate 4:00 in shortest time possible

30 sec ea

D. Rings-turned-out Push-ups @33x3 - 5 x AMRAP UB; rest 90sec

13, 10, 10, 8, 8

+
Run - 10min @Z1
Row - 10min @Z1
AD - 10min @Z1

Monday, December 15, 2014

12/15/14

A. Power Snatch - build to 1RM; rest as needed

175, missed 180 3x out front. Not used to not squatting w it.

B. Power Clean - build to 1RM; rest as needed

245 was highest I could go and not break parallel


Saturday, December 13, 2014

12/13/14

WITH A TEAM OF 3 PEOPLE
In 12 minutes, alternate partners to complete as many rounds and reps as possible of:
-5 Power Cleans (95/ 65lbs) *lvl-1 scale with deadlift
-5 Tall Box Jumps (30"/24")
-5 Push-Ups

9+2 BJ

rest 2 min
In 9 minutes, alternate partners to complete as many calories as possible of:
-Row (cals)  (Men switch partner every 300m / Women switch every 200m)

3 rounds at 1:26 pace

rest 2 min
In 6 minutes, alternate partners to complete as many reps as possible of:
-Burpee (switch partners every 7 reps)

7 rounds

This was fun!


Friday, December 12, 2014

12/12/14

A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy across)

225, 255, 275, 305, 305
Missed both 305, one front, one behind

Just realized it was split jerk, I did jerk.

B. Push Jerk x1 + Split Jerk x1 - 5 moderate sets of the complex; rest as needed (hold split position for 2sec OH)

185
This felt great, esp after heavy recoveries

C. Strict HSPU - 24 reps NOT for time in UB sets of 3

Best I've felt

D. HS Walking/Free HSPU/Frog Stand - 15min of play/practice

Good walks. Got my first 2 free hspu ever!

+
20cals AD
20 Burpees
20cals AD
Rest 8min 
x3 @ 95-97%

R1: 1:45
R2: 2:00
R3: 2:09

Quads

Wednesday, December 10, 2014

12/10/14

A. Squat Snatch - 5 x 2 NOT TnG; rest as needed (heavy across, hold OH for 2sec)

155, 165, 175 miss, 175, 175 miss, 175 miss, 175, 175 miss

Misses were out front. Was under it just too far out front

B. Snatch High Pulls from high blocks - 5 x 3; rest as needed (heavy across, use straps)

135, 155, 165, 185, 195

+
5 UB Muscle-ups
500m Row @ fastest aerobic effort possible
Rest 2min
x5

R1: 2:10, 1:39.6 row
R2: 2:10, 1:39.3
R3: 2:10, 1:39.9

Only had time for 3. Last 2 would have had drop off.

Tuesday, December 9, 2014

12/9/14

A. Wtd. Strict HSPU - 5 x AMRAP UB @ 10#; rest 2:30 b/t sets

Did red band as resistance
4 (fell off wall, sure I had 5), 4, 2, 2, 

B. HS Walk - 15min of play/practice (accumulate at least 100' minimum)

Did 1 full width ub, another minus 2 meters, rest were 1/2

C. Wall-facing HS Hold - accumulate 4:00 in shortest time possible

1 min each

D. Rings-turned-out Push-ups @33x3 - 5 x AMRAP UB; rest 2min

15, 13, 10, 9, 8

+
Run - 10min @Z1
Row - 10min @Z1
AD - 10min @Z1

Monday, December 8, 2014

12/8/14

A. Split Jerk - 7 heavy singles; rest as needed (hold split position for 2sec OH)

215, 225, 235, 235, 235, 240, missed 245 twice

B. Squat Clean - 7 heavy singles; rest as needed (hold in rack position for 2sec each rep)

185, 195, 205, 215, 225, 235 fail, 235 fail

Cleaned an got under 235 no problem, but with the pause I couldn't stand up

C. HB Back Squat w/ chains - 4 x 2; rest 2min (70% bar + chains ~300# at top, fast)

This felt good

+
Sled Push - 3 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min as needed

Didn't have time for this

Saturday, December 6, 2014

12/6/14

5-1 reps:
Clean & Jerk @ 185#
Muscle-up
Front Squat @ 205#

Time: 11:30

C&J all singles
MU ub
Front squat ub from floor

First round 3:48
Lunges were the issue. Breathing from MU to front squat, FS to C&J was tough.

Thursday, December 4, 2014

12/5/14

4x:
A1. Deadlift - 10 TnG reps @ 225#; rest 30sec
A2. Snatch - 5 reps for time @ 155#; rest 2min

R1: 31
R2: 29
R3: 32
R4: 45
First round hit a double, then all singles. Only miss was on last rep, that's what killed my r4 time.

+
30-20-10
KB Swings @ 2pood
TTB
Burpee

Time: 10:44
30s: 4:35
Did kb ub, all 10s ttb, ub burpee
20s: 8:48
Kb 10,10, ttb 6,6,4,4, ub burpee
10s: 10:44
Ub kb, 4,3,3 ttb, ub burpee

Shoulder/grip, lungs




Tuesday, December 2, 2014

12/4/14

A. Squat Clean & Jerk - 5 double; rest as needed (target is 200+ across)

205 for all. This was hard. Missed 2nd rep on 2 set.

B1. CTB Pull-up (anyway) - 4 x 15 UB reps; rest 45sec
B2. Front Squat - 4 x 10 UB reps @ 155#; rest 90sec

All ub. Front squat was difficult in the torso later on, not the legs.

+
10 UB STOH @ 155#
500m Row @ 90% effort
Rest 3min
x4

R1: 2:25
Stoh took 25 sec, getting rower to turn on was 20, row was 1:42

Only had time for one set

12/2/14

A. HS Walk/Free HS Hold - 15min Practice

Did 8 min cuz Reece is with me. Hit 1/2 way every time but couldn't go full.

B1. Wall-facing HS Hold - 3 x 60sec; rest 20sec
B2. Legless Rope Climb - 3 x 1; rest 20sec
B3. Hollow Rock - 3 x 24 reps; rest 20sec
B4. Arch Body Rock - 3 x 20 reps; rest 2min

This was good work, all ub
+
7min AMRAP
10 Wallball
30 Double-unders

R: 7+3 wb
All wb ub, only 1 set DUs ub, broke once per round. Felt good

Monday, December 1, 2014

12/1/14

A. Squat Snatch - 1 rep @ 155-185# on the 90sec for 10 sets

155, 155, 165, 165(miss then hit), 175(2misses), 175, 175, 185(miss), 185

B1. HB Back Squat - 5 x 8 tough reps; rest 45sec

All 185, prob could've done 205.

B2. CTB Pull-up - 5 x 15 UB reps; rest 90sec

All ub

+
For time:
5 Burpee Box Jump Overs
5 Hang Squat Cleans @ 145#
5 Front Squats @ 145#
5 Burpee Box Jump Overs
Rest 4min
x4    

R1: 1:03
R2: 0:58
R3: 1:05

Ran out of time, couldn't get last one in, even with only resting 3 min between each. Holy quad!

Good day after a week off