8/2/14

CS Activation

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A. Power Snatch x1 + Squat Snatch x1 - 7 TnG sets of the complex building to 165#; rest as needed

95,115,125,135,145,155,165

Felt the best I've felt on snatch in a while

B. 3 pause Snatch Deadlift (pause up/down) - 5 x 3; rest 2min (moderate-heavy, straps, perfect positioning)

165, 185, 205, 205, 205

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1-2-3-4-5-4-3-2-1

Power Snatch @ 155#

Muscle-up

Bar-facing Burpee

Time: 13:03

Didn't want any misses. Missed 5th rep on 5 set, 3rd on 2nd 3 set and missed the last rep 2x before hitting it. Preston said I hit the first rep but I didn't count it cuz I don't think I stood all the way up before I lost it. So that cost me 40 seconds. All mu ub. I feel like I've done this before, do u have my previous time, or the date that I did it?

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IS Strength

8/1/14

CS

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A. Strict Wall-facing HSPU - 10 x 3; rest as needed to make these perfect (wall-walk up/down)

Missed 3rd rep on set 8 and 10

B. Push Press x5 + Push Jerk x3 - 5 moderate sets of the complex; rest 2min (deep practice) 

135, 145, 155, 165, 165, 165

I need to wear oly for jerks

24min AMRAP

100m Sled Drag @ HEAVY GRINDING LOAD - 4 plates

12 GHD Sit-ups

2 TOUGH Tire Flips

100m 2arm Farmers Carry @ 2pood

200m Run

R: 5, this was a good sweat, nothing major.

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IS

7/31/14 am

A. Squat Clean - build to TOUGH single; rest as needed (not to exceed 7 total sets)

Hit 245, missed 255 2x. Too out front first time, buried it second time but then buried me.

B. 1&1/4 Front Squat - 5 x 5; rest 2min (heavy, perfect)

135, 155, 155, 165, 185

Could've gone heavier across

C. Snatch Grip RDL @2020 tempo - 5 x 3; rest 3min (heavy across)

275

Not bad

7/29/14

Today is a single bit I have the girls and snuck in over Kate's lunch to hit the wod piece. I know the strength is more important but since it takes longer I chose the wod. I'll try and get back for strength tonight.

Plus I haven't eaten since 8am, it's 1.

7min AMRAP @ 85%

200m Run

10 DL @ 135#

5 Burpees over the bar

Rest 5min

R: 4+120m

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7min AMRAP @ 90%

15cals Airdyne

15 Box Jumps @ 24" (step-down)

Rest 5min

R: 5+8 cals

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7min Row for max distance

Dist: 1943m, ouch glutes

7/28/14

A. Pause HB Back Squat - 5 x 3; rest 2min (heavy, vertical torso, hold bottom 2-full sec)

225x3, 235, 235

Butt snuck up a tad on last rep of 235 last set

B. BB Kang Squat to squat - 5 x 5 tough reps; rest 2min (increase load)

145#

All sets, most weight ever for that many sets an reps

C. GH Raise - 5 x 5-6; rest 90sec (add load if needed)

Ghd with PVC assistance 

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15 UB Thrusters @ 95#

15 UB CTB

Rest to full recovery

x4

Times: 50, 50, 49, 50

These felt good. Heels were focus. Torso on reps 10-15 last 3 sets. C2b felt greAt.