11/10/15

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

Time: 12:02

All UB but rest btw burpees and cleans.

It's as bad as it looks and sounds

2. Back Squat

3×10

185

4/24/15

Drop in Crossfit Tupelo

Warm up

500m row

Stretch

200m row sprint

Squat warm up

5x5 back squat build, don't exceed 80%

185, 195, 205, 215, 225

WOD

5 rounds with 2min clock of row 20 cals and 7 squat cleans at 135. Must get back on rower at 2min mark, no rest. Score is total squat cleans

Score: 28

Did 7,7,5,5,4

3/3/15

10 squat snatch singles at 80%, rest 90 sec

165

Back squat build to heavy

3x3 rest 2-3min

225, 255, 275

4 rounds:

30 sec ohs 115

30 sec burpee box jump 30"

30 airdyne

Rest 10, 6, 2 min

R1: 13, 8, 21

R2: 15, 8, 17

R3: 11, 5, 13

R4: 10, 4, 10

Rough!

2/10/15

Still got the sinus action. Came in to do a little weight but not breathe too hard.

5 strict hspu

5 kip hspu

5 reps each of:

Split jerk: 95, 135, 165, 185, 205

Straight into Back squat same weight

5 dl

3 powerclean

1 front squat

135, 165, 185, 205

1/13/15

A. Squat Snatch - 5 x 1.1.1; rest to HR peak-5 + 2min (start at 155# and build)

R1: 155, 18, 10, 14

R2: 155, 7,30,10

R3: 165, 25,27,33

R4: 175, 28,25,26

R5: 185, 30,30,26

NO MISSES! I focused on quick from the hip and fast under the bar and felt great. I haven't gone that high and not missed at least 1 rep at 175 and 185 in a long time.

B. HB Back Squat - in 5 sets build to tough single (300#++)

185, 225, 255, 275, 305 miss

Just not meant to be anymore.

C. Snatch Grip Bnk Push Press - 3 x 1.1.1; rest 20sec + 2min (build, use blocks, hold OH 2sec)

155, 175, 195

D. Kang Squat - 6,6,4,4; rest 90sec (build, heavy)

135, 145, 156, 165

Been a while since these. Happy with the weight.

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady movement here)

410, this was good

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

11/17/14

A. HB Back Squat @10x1 - 5,3,1; rest as needed (build to VERY tough)

5 at 275

3 at 285

1 at 305

Felt stronger this week than 2 weeks ago for sure

B. Muscle-up - 6 UB reps on the min for 7min (set ends if you fail)

Hit 5 full rounds, couldn't press out of 5th rep on 6th round

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP DU

30sec AD @ 100% AEROBIC effort

Rest 4min

x4    

R1: 8,9,27,12 (only did 20sec ad by accident)

R2: 8,9,18(hit bucket), 16

R3: 8,8,15,14

R4: 8,8,15,12

Definite drop in power each round. Sitting for 3 days straight isn't good for you. DUs were better.

11/10/14

A. HB Back Squat @10x1- 3 x 20 UB reps @ 185#; rest 2min

That was tough. Last 5 reps. 

B. BB Back Rack Split Squat - 4 x 6 ea leg; rest 90sec b/t legs (135,145,155,165#)

Legs were dead. Had to spit R leg into 3,3 last 2 sets

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP Double-unders

20sec AD @ 100% AEROBIC effort

Rest 4min

x4

R1: 9,8,9,7

R2: 10, 9, 17, 15

R3: 10, 10, 11, 12

R4: 9, 10, 6, 12

Fatigued DUs are dookie. Happy with snatch and burpees.

11/3/14

A. HB Back Squat - 5 x 1; rest as needed (Build to 1RM)

265, 275, 285, 295, 305, 310 fail

Failed first 305, failed only 310

B. BB Back Rack Split Squat - 4 x 8 ea leg; rest 90sec b/t legs (195#)

95, 115, 135, 155

+

In 60sec, complete:

200m Row

AMRAP Burpees remaining time

Rest 6min

x4

I liked this

10/27/14

A. HB Back Squat - 3,3,3,1,1; rest as needed (85%/95% of 3RM across)

245, 255, 265, 275

B. BB Back Rack Split Squat - 4 x 10 ea leg; rest 90sec b/t legs (175#)

No chance! Did 2 no reps at 175 and dropped to 135. Did 5 reps each leg for 4 sets at 135. These are much harder than walking lunges.

+

In 60sec, complete:

200m Row

AMRAP TnG Power Snatches @ 115# in remaining time

Rest 6min

x4

R1: 33.2, 5

R2: 33.9, 5

R3: 34.0, 6

R4: 33.5, 5

Good stuff

10/21/14

A. HB Back Squat - 5 x 3; rest as needed (build to 3RM)

285

B. BB Back Rack Walking Lunge - 4 x 12; rest 2min (175#)

175, amazing, I keep thinking these will be hard and they aren't too bad. 135 week was the worst.

+

A. Strict HSPU - 14 x 3; rest to complete recovery b/t sets

All ub with 30 sec rest

B. L-Sit CTB Pull-up - 7 x AMRAP UB: rest 90sec

11, 6, 4, 4

I ran out of time or last sets

10/13/14

A. HB Back Squat - 5,5,5,3,3; rest 2min (85/95% of 5RM)

225, 230, 240, 245, 250

B. BB Back Rack Walking Lunge - 4 x 16; rest 2min (155#)

Did it. This was the first day since last Mondays lunges that I wasn't tender to touch

+

In 30sec, complete:

7 TnG Power Snatch @95# AFAP

MaxCal AD in remaining time

Rest 4min

x4

R1: 0:15, 15 cals

R2: 0:14, 15

R3: 0:14, 15

R4: 0:14, 15

Good stuff

10/6/14

A. HB Back Squat - 5 x 5; rest as needed (build to 5RM)

265

Best 5RM on record is 285 in November last year. Not working out wed-sun the last 2 weeks hurt me I think

B. BB Back Rack Walking Lunge - 4 x 20; rest 2min (135#)

135

Piriformi are quivering

+

In 30sec, complete:

7 Burpees AFAP

Max Distance Sled Push @ moderate load + high-turnover

Rest 4-5min

x4

Sled weight: 210

R1: 0:13 burpees, down and back and turned 

R2: 0:14, down back

R3: 0:13, down back and turned

R4: 0:13, down back turned

9/30/14

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

Hit 175

Missed the last ohs at 185.

B. HB Back Squat - 3,3,2,2 rest 2min (87-94%)

275, 275, 295(1,1),  295 fail

Felt heavy! Haven't worked out since Wednesday 

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Did full rom all three sets!

Didn't get to do wod cuz Reecey had enough. Will try and do it tonight

+

8 UB Squat Snatch @ 135#

20 UB Back Rack Walkng Lunges @ 135#

Rest 6min

x3

9/22/14

A. Squat Snatch x1 + High Hang Squat Snatch x2 - build to max of the complex; rest as needed

155

No fails til 165

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-15)

255

2 reps on my toes, rest were good

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Controlled whole rom on first 2 sets and close on 3rd

+

21 deadlift 115# 

7 power snatch 115# 

rest 6 min 

x3 sets 

R1: 0:44 ub, snatches weren't real smooth 

R2: 0:43 ub, snatches were better

R3: 0:41 ub

This was fun at that weight

9/20/14

IS Strength

+

100 Back Squats @ 155# 

50 muscle ups 

100 double unders 

50 toes to bar 

100 Box Jumps @ 24"" (step-down)

Squats in 9:56 in 15,10,5s

Mu in 11:52 in 10,5s thru 25, 3s thru 45, 2,1,1,1

DUs in 3:30

T2b in 5:00 in 6,4, 5s

BJ ub in 6;28

Total: 36:28

Kyle: 28:11

Preston: 31:09

Jason: 37:44

9/15/14

CS Activation

+

A. Squat Snatch - in 5-6 sets build to tough TnG double; rest as needed

165

Missed 175 2x

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-7)

245

C. GH Raise - 3 x 4-5; rest 90sec (increase ROM)

Better ROM this week

+

2014 WODapalooza Qualifer #2

12-9-6

Snatch @ 155#

Muscle-up

*7min time cap

Time: 7:00+

This is heavy for that many reps. Took 3:45 and 14 pulls to get 12 reps. MU were 6,6. Finished at 5:05. Got 1 rep on 3 pulls into 9 snatches. Stopped at 7 min. No point, didn't want to get hurt.