2/14/14 pm

10x

20 Wallball

10 S2O @ 95#

10 C2B

Time: 25:02

Wanted 20 min. Held 1:48 for 3 rounds and then lost it. All sets 10,10 WB, 10 PP, 5,5 c2b.

2/14/14 am

AM

Row - 15min @ Z1

3763m

+

Row - 15 x 100m @ 90-95% effort; rest 60sec

Did all between 15-16 sec.

2/11/14

10min AMRAP

10 Power Snatches @ 95#

10 Burpee Box Jumps @ 24"

*target is 5+ rounds

R: 5+6

Did first round UB and then all 5,5 snatch. Low back tightened up at 3rd round. Was not keeping good setup position. Had to do step downs on last 2 rounds.

2/10/14 pm

Airdyne 20min for MAX CALS - 5 C2B on the top of every minute

Airdyne: 208 avg watts, 301 cal

Hr monitor: avg hr 165, peak 179/min 104, cals 433

All chest to bar were unbroken and done in 12 to 13 seconds.

2/10/14 am

A. Hng Squat Clean x3 + Front Squat x3 - 1 set on the 90sec for 10 sets (185+)

All 10 UB at 185. Last front squat got tough on last 3 sets

B. Pressing Snatch Balance - 3 x 5; rest 90sec (hold rock bottom for 2sec + 2sec overhead)

Bar, 65, 75. This was new. I like the movt though. Tried 95 and couldn't move it.

C. Squat Snatch - 5 x 5 TnG; rest 2:30 (hold rock bottom for 2sec + 2sec overhead)

95, 135, 145, 155, 165

4,1 on 155, 3,1,1 on 165. Lost out front.

2/7/14 pm

PM

2x

5min AMRAP

3 Power Snatch (TnG) @ 135#

3 T2B

6 Power Snatch (TnG 3's) @135#

6 T2B

9... (still TnG 3's)

9...

Rest 10min b/t sets

R1: 10 t2b of 12

I'm so pissed, was UB (w 3 tng) for whole round and came off t2b with 5 sec left and jumped back on, could've finished the 12 if I didn't.

R2: 9 snatch of 12

It's all I had. Was UB except went 2,1 on last 2 sets of 3 snatch and 5,4 on 9 set t2b.

I  am happy though cuz last year if I did this wod my low back would've been destroyed after. I don't have any discomfort at all right now. I could feel when I got tired and my technique (ESP setup) got sloppy, the weight felt heavier to move. I would return to my heels on te setup and pull from there and the bar would fly up. Thanks for the great coaching, it's all coming together.

2/7/14 am

AM

Row - 10min @ Z1

2541m, 158.0 pace

...

10x @ 

Row 250m

10 Burpees over the box @ 24"

Time: 20:33

This was more breather than burner. Rowed between 1:40-1:50 for all. Did burpee box overs UB. Rested at top after 10th jump on a couple.

...

Row - 10min @ Z1

2459m, 2:02 pace