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

+

7min AMRAP @ 90%

15cals Airdyne

15 Box Jumps @ 24" (step-down)

Rest 5min

R: 5+8 cals

+

7min Row for max distance

Dist: 1943m, ouch glutes

6/11/14

A. Deadlift - build to 1RM; rest as needed

425

This is a 10# PR from my last max. Ties lifetime PR. Got 435 to below knee but couldn't finish.

+

5 Rounds

5 Deadlift @ 62% of "A"

5 Muscle-ups

5 Burpees over the bar

Time: 6:57

Goal was sub 5. I would've been there if I didn't fatigue on muscle ups. Was UB on everything except last 2 sets of MU were 3,1,1 and 2,2,1.

DL 265#

1/28/14

20 C&J @ 195#

30 T2B

20 Burpees over the bar

10 Snatches @ 155#

20 Burpees over the bar

30 T2B

20 C&J @ 195#

Time: 32:06

1 missed rep the whole time, my 2nd snatch. 

All singles on C&J and were all push jerk, first 20 took me 7:15, 2nd 20 took me 11:06. First round t2b did 10s, second round I did 6s. All singles on snatch, all powersnatch.

CSC Day 24

Snatch balance and drop snatch practice w/bar and 95 for warm up

Powerclean
4x95, 4x135, 3x155, 3x150, 3x140
Snatch pull
4x185, 4x235, 4x225, 4x210

WOD
see picture
R1: 4+10+1
R2: 5+3+2
R3: 4