1/30/15

Jan-30*lighter session 

Pistol Mechanics/Practice ~15min (NTE 30 reps ea leg)

+

Aerobic Recovery - 60min    

Airdyne 30 min

Avg watts 183, cals 403

20min amrap moderate aerobic

10 no push up burpee box jump 20"

20 DUs

20 cal ad

20 body weight walk lunges

R: 7+2bbj

Only broke one time on DUs. Gotta be the rope.

1/29/15

A. Power Snatch - build to tough single; rest as needed

185, missed 190

Felt really good, fast from hip today.

+

10min CAP:

30 Snatches @ 45%

30 Snatches @ 65%

AMRAP Snatches @ 85% in remaining time

Weights based on 185 = 85, 120, 155

85 took 1:30 with 15 sec break at 15, finished 120 at 7 min doing 5s and 3,2, hit 7/8 pulls at 155 in 3 min.

+

50 TTB for time

*film & record splits for every 10 reps + breaks

See pictures. 2:39 total. 10 sec breaks. Did 10,10,10,5,5,5,3,2

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60sec Row @ 90% effort (threshold aerobic)

60sec Rest

x5    

R1: 335m

R2: 322m

Out of time

1/27/15

Pistol Mechanics/Practice ~10min (NTE 30 reps ea leg, non fatiguing)

+

A. Squat Clean (floor) - 1 rep every 10sec for 6 sets @ 165#; rest 2min

B. Squat Clean - 1 rep every 12sec for 6 sets @ 185#; rest 2min

C. Squat Clean - 1 rep every 15sec for 6 sets @ 205#

No misses. This was awesome work.

+

5min AMRAP @ 85% effort (ensure rest b/t movements is long enough to sustain effort)

20 Double-unders

10 UB FS @ 135#

5 Muscle-ups

Rest 5min

R: 3+20

2 ub sets DUs 

+

5min AMRAP @ 85% effort (same as above)

20 Double-unders

10 UB Thrusters @ 95#

15 CTB

R: 2+20+10+5

C2b got tough. Sets were 15 then 8,5,2 then 5

1/26/15

7min AMRAP @ 80%

5 HSPU

10 Deadlift @ 185#

30 Double-unders

*film this

Rest 5min

R: 5+5 hspu

Did 2 ub rounds of DUs and 1 with 1 break. 

+

5min AMRAP @ 90%

5 Burpees

7 KB Swings @ 2pood

20 Double-unders

Rest 3min

R: 4+5+4

2 DUs ub

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3min AMRAP @ Open Pacing

20 Power Cleans @ 115#

AMRAP STOH @ 115# in remaining time

Cleans 10,5,5 in 1 min

Stoh 6,6,6,8

This was tough today cuz I had nothing. My sleep has not been good for 4 days. And meals weren't yesterday.

1/24/15

12 min AMRAP

10 push up

20 air squat

30 DUs

R: 8+10+20+20

Only 1 set DUs ub

1/23/15

Hotel WOD

no gym at this motel

Tabata

Burpees

68 as 4 sets of 9 then 4 sets of 8

DUs

163

22,14,23,22,21,23,19,19

Arch Body Rocks

106

16,15,15,12,12,12,12,12

1/19/15

A. Power Snatch x1 + Squat Snatch x1 - 1 set of the complex on the min for 8 sets (start at 155# and build by feel)

155, 165, 165 missed squat, 165, 175 missed power, 175, 185 missed power

B. Front Squat - 6,6,6,4,4; rest 2min (heavy across, 4's heavier)

185,195,295,225,245

Did 245 as 2,1,1 w 30 sec between

C. Snatch Grip Bnk Push Press x3 + OHS x3 - 5 sets of the complex; rest 2min (build)

145, 165, 185, 185, 185

Was a stability battle on last rep of 185 last 2 sets but I won.

D. Kang Squat - 4 x 6; rest 90sec (heavy across)

Didn't have time, did pushes instead

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady

430