7/31/14 am

A. Squat Clean - build to TOUGH single; rest as needed (not to exceed 7 total sets)

Hit 245, missed 255 2x. Too out front first time, buried it second time but then buried me.

B. 1&1/4 Front Squat - 5 x 5; rest 2min (heavy, perfect)

135, 155, 155, 165, 185

Could've gone heavier across

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

275

Not bad

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

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.

7/25/14

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

7/25/14

Had to watch sick girls all day so only got one workout in.

AM

A. Squat Clean x1 + Hang Squat Clean x2 - 5 sets of the complex; rest as needed (goal is perfect position for every rep)

175

185 felt great

195, last rep rounded low back a bit

195, cleaned it up

205, felt great position wise, jumped forward on 2 reps

B. Pause Front Squat - 5 x 3; rest 2min (heavy, perfect, 1-2 full-sec in the bottom)

185, 195, 205, 215, 215

215 last rep butt came up a little ahead of torso on first set. 2nd set last rep was better but still a hint of butt first.

C. Snatch Grip RDL @2020 tempo - 5 x 5; rest 2min (heavy)

215, 215, 235, 245, 255

PM

A. Strict Wall-facing HSPU - 12 x 3; rest as needed to make these perfect reps (must wall walk up and down every set)

Got 6 sets in before time to go. One bad rep, last rep on 5th set hyperext back. No fails. Felt valet yet than I thought it would.

7/23/14

4x

Airdyne - 5min @ 330-350W

Airdyne - 5min @ 220W

+

Mobility - 20min

Got off to record avg watts and cals