1/15/15

A. Split Jerk - 1 rep every 90sec for 10 reps (5 moderate, 5 heavy)

185, 185, 205, 205, 205

225, 225, 235, 235, 245

B. Clean Pull - 5 x 3; rest 2min (heavy, build, use straps)

245, 265, 285 (too slow), 265, 265

C. Clean Grip RDL @3030 - 4 x 6; rest 90sec (moderate NO straps)

225

D. GH Raise - 3 x 4-5; rest as needed (use assistance ONLY IF NEEDED)

Controlled til last 30 degrees

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

9/15/14

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.

9/8/14

CS Activation

+

A. Squat Snatch - 7 singles @ 175#; rest 90sec

175

No misses. Felt great. Nanos.

B. HB Back Squat - 3 x 3; rest 2min (80-85% of heavy single from Sep-3)

235

Form focus

C. GH Raise - 3 x 3-4; rest 90sec (control full ROM)

I have about 20-30 degrees left to full control.

+

15-12-9-6

Overhead Squat @ 135#

10-6-4-2

Muscle-up

*Jason 9:01

Me: 7:21

Ohs: ub, 6,6 then 5,4 then 6

MU: 5,5 then 3,3 then 4 then 2

This felt good. Wanted to do ohs ub throughout but shoulders wouldn't let me.

No misses, 1st rep squat snatch every time

8/25/14

CS Activation

+

A. Squat Snatch - 7 singles @ 175#; rest 90sec

Neck/shoulder not ready for this or 14.1 yet.

B. HB Back Squat w/ heavy chains - 6 x 2; rest 3min (235-240#)

235 w chains

2nd rep was worse than 1st each time but got better with each set. 5th set was best.

C. GH Raise - 6 x 5; rest 90sec (control negative, use bench for assistance)

Feeling better each week on these. Almost hold all the way down. Did DUs for 90s between each round:

43, 59, 70, 90, 97

+

Open Workout 14.1

Neck/shoulder not ready for this. Did du work though w gh raises.

8/11/14

IS Strength

+

A. Chain'd HB Back Squat - 5 x 2; rest 3min (heavy, vertical torso, NO TEMPO)

225 plus chains, I wonder how much chains weigh...

Felt good on all first reps, second reps were more work to stay vertical and hops and shoulders rise together.

B. Oly Style 2 pause Snatch DL - 5 x 5; rest 2min (heavy, use straps, 2" off ground + above knee)

225, stopped on way up and way down. Wasn't sure what u wanted. Erectors are feeling it.

C. GH Raise - 5 x 5; rest 90sec (goal: control negative w/o any assistance)

PVC for 2 sets then just a flat bench in front of me to catch myself. I can control it to about 120 degrees.

+

21-15-9

Squat Clean @ 135#

CTB

50m-50m-50m

Farmers Carry @ 2pood ea hand

Time: 13:55

Way harder than I expected.

Squat cleans:

8,3,4,3,3

5x3

3x3

All tng

C2b:

7,7,7

5,5,5

5,4

Farmers ub

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

8/4/14

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

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 

+

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.

7/21/14

A. 1 &1/4 HB Back Squat - 5 x 4-5; rest 90sec (mod-heavy, vertical torso, position more important than load)

155, 165, 165, 175, 185

This was good work for that sticky first 2-3 inches out of bottom

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

135x3, 145x2

Not sure what my good morning max is but this is prob the most I've ever done for 5.

C. GH Raise - 4 x 5-6; rest 90sec

Assisted on red mat.

+

5min AMRAP of UB sets of 5 CTB Pull-ups....at the top of each minute perform 5UB KB Swings @ 2pood

Rest 7min

x2

R1: 4,3,2,1,1 by minute, 11 sets

R2: 3,2,2,1,1, 9 sets

Grip got tough, more breathing than I thought too

7/14/14

A. HB Back Squat @21x1 tempo - 5 x 10; rest 90sec (mod-heavy, vertical torso, position more important than load)

185

Last 4 reps were a battle for position out of the bottom

B. BB Kang Squat to squat - 4 x 3-4 tough reps; rest 2min

135

Hamstring were just starting to feel good again and this showed up :)

C. GH Raise - 4 x 4-5; rest 90sec

Assisted on red mat

+

10 KB Swings @ 2pood

20 UB CTB Pull-ups

Rest to full recovery

x3

R1: 46sec

That is the best I've ever felt on a set of butterfly c2b, all ub.

R2: 44sec

That set may have been better

R3: 43sec

All ub. Best 3 sets of butterfly ever