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

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!

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

6/17/14 am

A. Snatch Grip Bnk Push Press from blocks - 4 x 3; rest 2min (heavy across, drop & reset every rep)

195

On 4th set tried 215, got 2 out of 5 reps.

B. Snatch DL @30x1 - 3 TnG reps on the min for 10min @ 100% of snatch 1RM

200

Def felt low back being worked.

C. Sotts Press - 6 x 3-5; rest 90sec (mod-load, vertical torso/position focus, move hands in each set)

Did bar first set then 65# for rest. This is tough! First time ever doing it. Couldn't keep my heels flat or the presses. Controlling it back down to shoulder was real hard. Moved grip in to between close grip and normal grip.