1/5/15

A. Squat Snatch - 5 x 1.1; rest as needed (hold OH for 2sec, heavy across)

Did the peak method of clusters using HR monitor. Hit rep, then wait til peak hr drops 10 beats before hitting next.

155, first 10 point drop took 12 sec, 2nd took about 30. You said adjust to 5 beats next.

155, 16s then 20s with 5 beats

165, 7s then 16s

175, 23 and 20s

175, 10s then 3 misses

B. Hng Snatch High Pulls - 5 x 3; rest as needed (heavy across, use straps)

185x2, 205x3

205 got heavy

C. HB Back Squat w/ Chains - 4 x 2; rest 2min (target is 300-305# TOTAL)

245 plus chains

+

Sled Push - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 6-8min (do this outside)  

Out of time  

1/3/15

15min AMRAP

5 Power Snatch @ 155#

10 CTB Pull-ups

15 Box Jumps @ 24"

R: 5+8 BJ 

Avg hr 166, max 177/min 153, cals 284

Only snatch miss was last rep, so pissed. All c2b ub. Jump up step down.

+

4x

20sec TTB

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

Ttb: 11,10,8,6

Kbs: all 10s

1/2/15

For time:

5000m Row

500cals Airdyne

Row: 19:26.3, avg pace 1:56.6

Ad: 29:53, avg watts 230

Row avg hr 156, max 177/min 129, cals 375

Ad avg hr 167, max 177/min 143, cals 640

Big difference between measured cals on ad vs hr monitor

12/31/14

10-1 reps For Time

UB Clean & Jerk @ 135# (MUST be UB)

BF Burpee

Muscle-up

Time: 26:36

Mu: 4,3,3. 3,3,3. 4,4. 4,3. 3,3. 3,2. 2,2. 3. 2. 1. No misses.

This was harder than anticipated, breathing.

+

4x

20sec Hollow rocks

10sec Rest

20sec Arch Rocks

10sec Rest    

12/30/14

A. Squat Snatch - 7 heavy singles; rest as needed (hold OH for 2sec)

155, 165, 175, 185 miss, 185, 190 miss, 190

Misses are out front or left elbow

B. Hng Snatch High Pulls from below knee - 5 x 3; rest as needed (heavy across, use straps)

190 for 3, 210 for 2

These felt explosive. U said they were the best they've ever looked.

C. HB Back Squat w/ Chains - 3 x 3; rest 2min (target is 300-305# TOTAL)

225, 235, 245 plus chains

These felt good

+

Sled Pull w/ Harness - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min (do this outside) 

2 plates

R1: stairs to road to concrete ramp

R2: concrete ramp to road to ramp

R3: same

R4: same at the buzzer

These got tough last 15-20 sec. Only rested 4 min each cuz out of time.

12/27/14

10 min EMOM 2 split jerk (not TnG)

5 sets 185

5 sets 205

Did all doubles, never put down

50 kipping hspu for time

Time: 6:04

10,8,5, all 3s

12/26/14

First Wod since Saturday

5 RFT

500m row

50 DUs

30 wb

Time: 28:00

Largest du was 47. Did wb 30, 30 then 15s. Row was 1:45 then all 1:57-58. I was aerobicly smoked.