8/9/14

CS Activation

+

A. Power Snatch x1 + Snatch Balance x2 + Overhead Squat x3 - in 5 sets build to a heavy complex; rest as needed

175

Hit 185 snatch on 3rd try but was prob a squat, failed snatch balance backward

B. Snatch Grip Bnk Push Press - 5 x 3 TnG reps; rest 2min (tough but safe)

175, 185, 185, 205, 205

Had to press out all 3 on first 205 set. Second set was money, sure I could do 215, maybe 225.

C. BB JM Press @31x1 - 3 x 10-12; rest 90sec

95

This was different, felt big tricep pump

+

60sec AMRAP of DL @ 315#

60sec Row for max cals

Rest 5min

x3

R1: 18, 26 (dl: 6,6,6)

R2: 16, 23 (dl: 6,6,4)

R3: 13, 20 (dl: 6,3,2,2)

Quads at knee and forearms at elbows were burning.

I think this is the most reps of 315 dl I've ever done in a wod. My back is mint! Don't feel a thing, last year I prob wouldn't have finished this. It's amazing. Thank you for that!

8/8/14

IS Strength

+

A. Squat Clean x1 + Front Squat x3 - build to max of the complex; rest as needed

225

205 felt solid, 225 the form suffered.

**you said add in seated good mornings to program**

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

275, 295, 305, 325, 345

C. GH Raise - 5 x 5; rest 90sec (reduce assistance further)

PVC 

+

15 Strict HSPU

15 Strict CTB

10 Strict HSPU

10 Strict CTB

5 Strict HSPU

5 Strict CTB

AMRAP Alt Pistols in 60sec

Time: 8:41 (including pistols)

1:51, 5,3,3,4

3:36, 5,5,5

5:25, 5,3,2

6:35, 5,3,2

7:04, 5

7:41, 3,1,1

Pistols: 9

Quads spasmed every rep

8/7/14

Mini-band Hip Routine

+

All @ MODERATE Aerobic Effort

1mi Run

2k Row

100cals AD

Run: 8:04

Row: 7:52

Airdyne: 7:20

Good sweat, goal was 8 min each.

8/6/14

CS Activation

+

A. Push Jerk x3 + Split Jerk x1 - one set of the complex every 75sec for 6-7 total sets...add 10# every set starting @ 155#

155 up thru 205 with no misses. Felt good. Still on toes and hyperextending too much though.

B. Jerk Grip Overhead Squat @25x4 - 6 x 3; rest 2min (increase load)

65, 85, 85, 105, 105 (ring finger on knurl), 125

Did one rep of 125 and dropped it due to bicep tendon pain. Weight not an issue.

C. Bnk Push Jerk - 5 x 3; rest 2min (hold receiving position 3sec before standing + 3sec OH, NOT TnG)

175

Good stuff. At this weight I felt like I could sit my butt back on the reception better than I have been.

+

30 UB Wallball

8 UB Muscle-ups

Rest to full-recovery

x3-4 by feel

Only got 3 sets in cuz time. This felt GREAT! My wb position feels amazing. MU no prob. All ub.

R1: 1:35

R2: 1:34

R3: 1:30

+

IS Strength

8/5/14

Did the wod this 6am cuz it's Kate's bday and I won't make it in any other time cuz I have girls. I'll do the strength piece Wednesday. Went in on a banana and preworkout.

4 Rounds

5 TnG DL @ 315#

5 Strict HSPU

10 KB Swings @ 2pood

10 Ring Dips

15 Box Jumps @ 30" (step-down)

15 Hand-release Push-ups

Time: 17:32

R1: 2:46, ub

R2: finish at 6:32, ub

R3: fin at 12:15, failed 1st hspu and did all singles, dips 5,3,2 and hrpu 8,4,3

R4: fin at 17:32, hspu 2,2,1 with dips 5,2,3 and hrpu 5,5,5

This was real good work. Goal was sub 16, I could do it if I paced and broke it up different. Back feels great.

8/4/14

A. Pause HB Back Squat - 5 x 1; rest 2min (heavy, vertical torso, hold bottom 2-full sec)

225, 245, 255, 265, 275

Butt came up a bit before back on 265 but then I evened it out for last 3/4. 275 rep was good.

B. BB Kang Squat - 5 x 3 tough reps; rest 2min (increase load)

155, felt real strong in good morning piece.

C. GH Raise - 5 x 5; rest 90sec (reduce assistance)

PVC

+

10 UB Thrusters @ 115#

20 UB CTB

Airdyne @ 80% effort for 3min

Rest 3min

x4

Grip was what got me on last set. Airdyne fatigued more each set.

Did all 3 first sets of c2b ub, last 5 kip on 3rd set. Last set was 10 butterfly ub them kip 3,3,2,2. All thrusters ub, position felt great til last couple of last set.

Time for thrusters and c2b

Avg watts

Cals