Back squats, power cleans

A. Back Squat 4 sets of 9 reps; rest 2 min

B. Power Clean 5, 5, 3, 3, 1, 1; rest 2 min

+

3 Rounds

10 Power Snatches #85

15 Ctb Pull ups

A. 145,155,160,165 

These were hard but good. Maybe I should have started at 155, I'm always so scared to start too high. 

B. 145,145,155,160,170,175(failedx2) 

I was trying to work on releasing my hook grip in the catch. It's so hard when it gets heavy. The squat cleans on Saturday felt better then the power cleans today. This is a first for sure. 

C. 5:52 

Did singles on the power snatches for all. Drop and go. Then I was just trying to chase Heidi down the whole time. 😜

12/28 squat snatches and squat cleans

A. Squat Snatch 10 sets of 3; rest 60 sec

B. Squat Clean 5, 5, 3, 3, 1, 1

+

3 Rounds:

10 Squat Snatches #75

15 Burpee Box Jumps 20"

A. 5@95,5@100 

No failed attempts. One rep at a time, nice and slow. 

B. 125,130,140,145,160,170 

Pr by 10 lbs!! These felt surprising good. I was really trying to work on pulling it high so I could catch it in a good position for my front squat. 

C. 8:42. Did a set of 6 to start then just did singles the whole time with as little rest in between sets as possible. 

Super tired after today!! Lots of squating, but it felt like it was a lot of good practice with things I need to practice. 

12/27 push jerks

A. Push Jerk 3, 3, 3, 3, 3; rest

B. Bar Dips 10 reps x5; rest 90 sec

+

10 Min AMRAP

10 Kb Snatches #35 (5 each arm)

10 Burpees

A. 125,135,145,145,150 

B. Done. Last set was really hard. Other than that it felt pretty good. 

Wod: 9+7 KB

Pause back squats/ heavy Fran

A1. Back Squat 5x5 w/ 3 sec pause at bottom; rest 10 sec

A2. 3 Box Jumps 36” x5; rest 2 min

+

21-15-9 

Thrusters #105

Pull ups

A1. 135,145,155,155,160

A2. 36 in (major fail), 33 inch for rest 

Wod: 8:26 

Back squats felt good. Took it really slow. Major fail with 36 inch jump (even though I got a few before the start of the wod) my leg still hurts 5 hrs later. Wod was heavy, but pull ups felt good. (Thrusters 6-5-5-3-2/5-4-3-3/5-4)

12/24 push press

A. Push Press 6, 4, 2, 6, 4, 2; rest 2 min

B. Amrap 5 mins - Strict hspu 

C. Cuban Presses 10-12 x4; rest 2 min

+

15 Min AMRAP

5 Strict Pull ups

10 Kipping Pull ups

15 Ring Dips

A. 115,125,135,110,130,140 

These al felt really good. Especially since I failed on last week at 135. I may have been able to go heavier. 

B. 25. 

With one ab mat.  Didn't touch May head EVERY time but almost 😜

C. 10,10,10,10 with 45#

D. 4 rounds + 8 ring dips. 

This was basically just ring dip work the whole time (which is probably good for me, cause I suck at them). 

12/23 front squats, 70%snatches

A. Front squat: 4 sets of 9; rest 2 min

B. squat snatch: 20 reps at 70%, every 90 sec

C. Max swings #53; x3; rest 4 min

A. 125,125,125,130 

These felt really good. Since I did that previous squat cycle, I feel like I'm more comfortable with front squats. (But I still hate them:) 

B. 90# one failed attempted on my 18th rep. Worked on keeping my head neutral and pulling close to my body. 

C. 36, 46, 29

Ugh this was blah! 

12/21 wod/dumbbell reverse flys.

30-20-10

Chest to bar pull ups

burpees

power snatch #65

+

15 reverse flys x4; rest 2 min

A. 15:30 

B. With 15# dum bells. 

The wod was pretty hard. My chest to bar felt off today and it took me a while to get in the rhyme with my tng snatches. Glad it's over and glad I have a rest day tomorrow. 

12/20 100 thrusters

100 thrusters for time #105

*20 double unders EMOM (25 min time cap)

90 thrusters in 25 min cap. 

This was really more mental than anything else. 

Stuck to 5s till about 25 or so. Then I would do 5, 3, 2 and use the 3 and 2 as a "rest" to motivate myself to do 5 reps the next time.  Had to just keep telling myself I could do it! The thrusters felt heavy, but manageable. 

12/19 push press/bench

A. Push Press 10,8,6,4,2; rest 2 min

B. Bench Press 10,8,6,4,2; rest 2 min

C1. 15 unbroken kb swings #53 x4; rest 10 sec

C2. 15 burpees x4; rest 2 min

A. 85, 100, 115, 125, 135(1) 

B. 85, 90, 100, 105, 110 

C. 1/2.  Done 

Push press felt good. Doing bench in a garage with no spotter was a little schetchy, so I may have gone a little heavier with a spotter, but it still felt challenging. The burpees were harder than the kbs. 

12/17 front squat cluster

A. Front Squat clusters 2.2.2x5; rest 30 sec / 3 min

B. Squat snatch; 3 EMOM for 10 min #75

C. 3 sets of max muscle ups; rest 2 min

A. 140, 145,145,145,145

These were really hard for the last 2 clusters. I hate front squats!! 

B. Done. 

This was a good weight to practice form with. Held the last rep for 30s in the bottom of the squat!! 

C. 3,3,4

I should be able to do more than this, but I'm pretty happy with this since I haven't been really doing many MUs. 

12/16 5x5 deadlift

A. Deadlift 5x5

B. 1 Power Clean and Jerk every 45 sec for 20 reps

use #115-135

C. Glute ham raises 10-12x4; rest 2 min

D. 20 ghd sit ups x3; rest 2 min

A. 225,235,245,245,255! 

B. 135

C. 10, 10, 10, 10 

D. Done 

First day of the new girls prog. Super excited. The deadlifts let really ugly and I know my last set of 255 was sups ug, but I really wanted to hit that today. Clean and jerks felt pretty easy the whole time. 

12/12 5 rep back squat

5 rep max back squat 

170

12/9 Day 1 of OZ cleanse

In garage:

3 squat snatches EMOM for 10 mins

1000 m row

Snatches @ 75lb Def felt super weak on these. Thought I'd at least be able to do 85lbs. Most likely cause of the cleanse today.

Row 4:13


I started a three day cleanse today. After thanksgiving and eating like crap for the last two weeks, i figured i needed to refresh by body. I heard about the Dr. Oz three day cleanse http://s.doctoroz.com/sites/default/files/dm_uploads/4_055_3DayDetox.pdf

I really didn't do much research, but i like that you get to eat quite a bit and so far it's all tasted pretty good. I'm not sure (almost positive) its not enough calories or protein for me to keep working out hard while doing it, but at least its only three days.

First day almost done, just need to take my dinner shake. Its been pretty easy so far, only a little headache, which started around 3ish. I read a few review last night saying people missed chewing, i thought that was bizarre, but now i totally understand. It is def weird drinking all your food for the day.

12/8 deadlifts

Strength: 5x5 deadlift 

Wod: 

100 hspu 

800 m run 

100 chest to bar 

800 m run 

Strength:

215,235,245(4),245,250 

Wod: 

37:05 this was pretty horrible. I didn't have much "get up and go" pretty much just tried to get done. 

12/7

Five sets of:

Front Squat x 1 rep​

Rest as needed

 

In five sets or fewer, build by feel to a “heavy” front squat.

For time: 

30 power snatches(85)

30 hspu 

30 toes to bar 

30 OHS (85)

Front squats: 

155,165,175,185(fail),185(fail) 😔 bummed I didn't pr. This is 3 days late on the program. 

Wod: 15:37 did like 2s and 3s of snatches. If I was in the gym I would have prob dropped every one, but it's sups loud in the garage. OHS did 10-then 5s. 

12/6 squat clean complex

Strength: Build to a Max
1x hang squat clean 
2x front squats 
1x split jerk 

WOD: For Time
30 shoulder to overhead #165/115
30 hang squat cleans 
30 toes to bar 

Strength: 150 

Wod: 12:30. This was horrible. The SOH felt really hard and it shouldn't have, did singles on squat cleans. I hated this!! 

12/5 snatch complex

Strength: Build to a Max
1x High Hang Power Snatch 
1x Hang Power Snatch
1x Power Snatch
* Cannot set bar down

WOD: 3 Rounds
20 Alt KB Snatches (from floor) #53/35
20 Box Jumps 24"/20"

Strength: 110. Attempted 115. Didn't happen. 

Wod: 4:36. 

12/3 back squats/strict pull ups

A. Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

 

B. Every three minutes, for 15 minutes (5 sets):

Back Squat x 3 reps @ 90%

C. Strength: Death by Strict Pull Ups 

D. WOD: 3 Rounds
25 kb swings #53/35
25 wall balls #20/14

25 pull ups 

A. Back squat 

120,140,155

B. @160 did every 2mins instead cause I was running low on time... Story of my life 

C. Strict pull ups 10+6 

D. Wod: 10:02. 

Wanted to finish under 10:00 so bad, but it just didn't happen. Broke up the wall ball and pull ups into 10-10-5 from the beginning. Wall balls actually felt really good today, maybe it's cause last time I did wb it was with a 20 LB ball. (Death!!!) 

12/2 5 rm strict press

A. Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets. 

B. Strength: Strict Press

Build to a 5RM

C. WOD: 5 Rounds
400m run 

10 clean and jerks #155/105

A. Front squats: 

130,140,150, 140,150,160 

B. Strict press: 

95 

C. Wod: 18:15 (@115) 

I accidently did 115. I was looking at the wrong wod on the board. Yep... I'm retarded! Just dropped every rep and tried not to rest much at all between reps. 

11/29 day after thanksgiving

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-5 – 1 rep @ 90-95%

Rest 2-3 minutes

3 rounds
800m run
30 kb swings #53/35
30 GHD sit-ups 

Back squats: 

120,140,155,165,165,165 

Wod: 

20:20 

11/26 push jerk, split jerk

Am: 

A. Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

 

B. Every two minutes, for 10 minutes (5 sets):

Back Squat x 4 reps @ 85% of 1-RM

Pm:

A. 1 rep max push jerk 

B. 1 rep max split jerk 

C. 3x20 GHD sit ups 

D. 11 MU attempts 

Am: 

A. 120, 140, 155 

B. Done at 155 

Pm: 

A. PJ- 150

B. SJ- 170 

C. Done 

D. 8/7 completed MUs 

 

11/27 Bring Sally up!!!

20 minute emom:

Even: 15 cal AD

Odd: 15 wall balls 

Bam! 👊💥

Front squats 

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

Wod: done! AD is so hard!!!! 

Front squats 

130,140,145,140,150,160

"Bring Sally up" back squat @ 65 lbs. 

this was sups hard. 

11/25 1 rep max snatch

A. 1 rep max snatch 

125!!!!!! 

Worked with Veronica. Worked on keeping it close to my body on the pull, pulling hard, being tight the whole time, big chest, then squeezing my butt on the way up out of the squat. Still can't believe I did it. 

B. Five sets of:

Front Squat x 1 rep

Rest as needed

 

In five sets or fewer, build by feel to a “heavy” front squat.

155,165,175,180, 185(fail) 

Couldn't get 185 today. Oh well I'm happy with one pr a day. 

11/24 10 rep strict press

Strength: strict press, build to a 10 rep

+

Hspu

3 rounds max reps; rest 2 min

+

3 rounds:

15 push press #135/95

15 toes to bar

15 burpees

Strength: 80 

HSPU: 10,12, 12

Wod:?? I totally forget my time. But Abby beat me 😝 the push press were hard on my shoulder. If they were push jerks they would have been a totally different story. 

11/23 filthy 50

AM: filthy fifty rx

(24 inch box, 20lb wb, 45 LB pp) 

PM: Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

Am: 24:07 ? everything was fine until WB hit. I thought I was literally going to pass out!! Fran throat and all. 

Pm: 

120,140,155,165,165,165

This felt really easy. Kinda rushed through it in the garage 

11/20 5 rep power cleans

Strength: power clean

5, 5, 5; tng

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

+

5 rounds:

10 Deadlifts #135/95

5 hang cleans

10 box jumps 30"/24"

Cleans 145 

Front squats 

130,140,145,140,150,160

Wod: 4:40 

11/18 20 rep back squat

Strength: build to 20 rep back squat

+

5 rounds:

18-20 reverse lunges, bb on back

+

EMOM for 10 min

5 front squats #155/105

20 double unders

Strength: 145 

This felt hard, but pretty good. Raised by 5 lbs. 

Lunges: 85,95,105,105,115 

Went pretty light on these. I literally had 15 mins to get thru this. 

Wod: 10 rounds rx. Finished each round around 35-45 seconds. Mostly depending on if I messed up on DU. 

11/17 front squats.

Am: 

Five sets of:

Front Squat x 1 rep

Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat.

Wod:

3 rounds

20 kb (35#)snatches left arm

20 burpees

20 kb snatches right arm

Pm

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

 

Every two minutes, for 12 minutes (6 sets):

Back Squat x 5 reps @ 80%

Am: 

155,165,175,180,185(fail2x) 

Increased by 5 lbs from last week and 175 felt so much easier than last week. 

Wod: 10:09  this was a good sweat it out wod. 

Pm: 

120,140,155 

E2MOM @ 145 

 

11/14 squat clean to thruster

Back squat 

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

trength:
Establish a max 1 squat clean 1 Thruster

WOD:
10 Min. EMOM
Even: 10 Thrusters #95/65
Odd: 10 Pull Ups

Back squats 

120,140,155,165,165,165

These felt good. 

SC-thruster 125 

Worked on releasing my grip for each squat clean. The press felt super heavy on the thruster. 

Wod: done 

Did all unbroken with butterfly pull ups. That's the most unbroken butterfly pull ups I've done.!! 

11/12 front squats

3 mile run in upper park 

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

130,140, 145, 140, 150, 160 

11/11 power cleans with MY GIRLS!!!!

A. 100 kb swings 53# rest 1 min 300 DU's. 

B. Power clean 2,2,1,1. 

30 split jerks (from floor) for time. 

C. 20 min amrap of 20 CTB, 20 burpees, 20 cal airdyne

A. 5:15 KB 

    12:13 

KB weren't that bad, DU were way harder than I thought they'd be, shoulders were toast. 

B. 145,155(1),155(1), 160, 165(failed in the bottom of the squat) 

Veronica telling me to just squat to get under it. I really need to work on releasing my hook grip on lighter cleans. 

Jerks 4:06 (110) 

These seemed really light but I was going off my previous 1 rep max, maybe it's higher now!! 

C. 3 rounds + 18 pull ups. 

This was hard after earlier workout, stuck to 5s on the CTB and just kept moving after that. 

11/10 Back squat cycle day 2

A. 5,3,1 back squats 

B. E2MOM 6 back squats (75%) 

C. 30 squat cleans (125) 

A. 120,149,155

B. @140

C. 6:49 

11/8 snatch/Isabelle

Friday:

A. Build to a max

1 power + 3 hang snatches

+

"Isabelle"

30 snatches for time #135/95

A. 100. Attempted 105 2x. Couldn't get the hang power snatch. 

B. 4:31. Took off :30 seconds. Which I'm happy about!! Dropped everyone rush, rested once to get chalk after 15. 

11/7 power cleans/ split jerk

A. Power clean:

3,2,1,3,2,1

+

B. Split jerk:

Build to tough 3 rep

+

C. Ring dips

5 sets max unbroken

(No rings, max unbroken push ups)

A. 135,145,155, 145,155(1),165(fail), 160. 

Did all touch and go. First one always felt really good. Hard to tng with heavy weight. Really had to take my time. 

B. 145 

C. Sets of 3-4. My shoulder was kinda buggin and didn't want to push it too much, plus I suck at these. 😁

11/5 strict press

Tuesday: 

A. Strict press:

3,3,3,2,2,2

+

Reverse dumbbell fly

14-16 reps x5

+

3 rounds max unbroken hspu. 2 mins rest between 

+

For time:

25 S2O #185/115

35 toes to bar

45 burpees

55 sit ups 

A. 65,75,80,85,90(1), 90

B. Done with 15 and 25 LB plates. 15-18 reps 

C. 10,10,12. 

Didn't want to push it with my shoulder.

D. 11:47. 

11/4 squat snatch gauntlet/front squats

A. Squat snatch gauntlet; beginning at 165# - add 5# per minute until failure

B. Strength: Front Squat

5, 4, 3, 2, 1
*with 3 sec pause at bottom

C. WOD: 3 Rounds
20 Front Rack Lunges #155/115
50 Double Unders
20 Pull ups

A. 115. Attempted 115 3 time within the min and finally got my last one. I'm so happy. I don't think I've ever squat snatched this weight. 

B. 125, 135, 145,155, 165(fail) 

C. 10:37 

11/2 back squat cluster & breaking in the new equip.👍

a. back squat clusters 5.5.5x5 rest30/4

EMOM 10 mins

Odd: 10 cal row 

Even: 10 ghd sit-ups 

50 back extensions 

A. 135,145,150,150, 155

B. With ads. This was a fun little burner. Rowing at a 10 damper is no joke. 

C. Done. 

11/1 strict pull ups

A. 1 split jerk every 30 seconds for 20 mins

B. Weighted strict pull ups 

5x 6-8 reps (3 min rest) 

C. 15 min amrap

5 strict pull ups 

10 ring dips 

15 weighted (plank?) sit ups (25#)

A. 100 lbs 

This felt really light. Prob should have gone heavier 

B. 5(7), 7.5(6), 10(5), 7.5(6),7.5(5)

C. 4+29 (not rxd) 

My ring dips suck and was def not going to depth. I really should work on those. This is the first time I've do e them since my shoulder junk and I've been a little nervous to try them, but now I know I can "do" them. 

10/30 deadlift

Strength: deadlift

10,8,6,4,2

+

Clean pulls: 5x5; rest 2 min

+

5 rounds:

10 power cleans #155/105

15 pull ups

20 air squats

Deadlifts

185, 215,235,245,255

Didn't have time to clean pulls today will do them tomorrow. 

Wod: 11:39 

Wow I broke up the cleans quite a bit, I prob should have done bigger sets. I was just scared of getting to tired. 

10/29 Push press

Hspu: 10 unbroken x 4; rest 1 min

+

Cuban presses: 15 reps x 4 sets

(Google them)

Strength: push press

3,3,3,2,2,2; @31x1

+

8 min amrap

8 s2o #165/115

8 burpee box jumps 24/20

HSPU done. I did 1 mins rest cause I was running out of time. 

Cuban press. Used like #30 (pull up bar) for first three then #35 for the last set. These were freakin hard and a shoulder killer 

PP. 85,115,115,120,120,125

Push press felt super heavy today. I'm thinking its cause my shoulder were toast by the time I got to class 

Wod: 4+3. 

115 was heavy. Split jerk each round. Did first set of 8 unbroken then 6/3, 6/3, 4/4. Those got tough. Again... Shoulder were toast. 

10/28 hang squat cleans

2,2,2,2,2 

Hang squat cleans 

Strength: Back Squats 
3-3-3-2-2 @3030; rest 2 minutes 

WOD: 3 Rounds
400m run 
50 double unders

25 thrusters #45/35

A. 115,125,135,140,145

These felt really good. I attempted 150, but didn't get it

B. 125, 145,155,165,180 

I had a hard time knowing where to start on this. This was really good practice for keeping my knees out and having good form on the way up. 

C. 12:05 (45#) first and last set of thrusters unbroken. 

10/25 squat snazzy OHS

A. 20 rep back squat 

B. 1 squat snatch to 4 OHS 

C. Strength: Build to a Max

1 Squat Clean + 2 Thrusters

WOD: 
50-40-30-20-10
Double Unders
Kb Swings #53/35

A. Done 

B. 65,75,85,95,105 

C. 140 

D. 9:45 with (44)

10/24 hang cleans

A. 20 rep back squat (125) 

B. 5,5,5 hang cleans 

C. WOD: 3 Rounds

10 Deadlifts #275/185
30 Box Jumps 24"/20"

A. Done. Felt hard again today, but better than the first time. Didn't put my hands down. 

B. 125,130, 135. This was manageable weight. Kinda ran out of weight in the garage. 

C. 5:47 

DL- 10-10-7-3

10/22 strict press

A. 10-8-6-4-2 shoulder press 

B. Build to max 

2 push jerk 1 split jerk 

C. Wod: 

2 rounds 

800 m run 

30 HR push ups 

10 push jerks (115)

A. 45,55,75, 85,95 (1 rep) 

B. 140; tried 145 failed first push jerk. 

C. 12:41 push jerks got hard. I just wanted to split jerk it. 

10/21 walking lunges/front squat

A. 20 rep back squat @125 

B. Reverse front rack walking lunges 

14 reps x 5 

C. Strength: 1 1/4 front squats 

3-3-3-3-3; rest 2 minutes 

D. WOD: 8 Minute AMRAP
3 squat cleans #135/95
3 chest to bar pull ups
6 squat cleans 
6 chest to bar pull ups
9 squat cleans 
9 chest to bar pull ups
...

A. Done. Felt so much better than Friday. Working on technique. Didn't put my hands down on any and was working on driving elbows forward. 

B. 85,95,100,105,110

C. 115,125,130,135,140

Wod: 63

10/17 fun wod

WOD: For Time
Buy in: 100 Double Unders

<4 Rounds>
20 Kb Swings #53/35
20 Burpees
20 Toes to Bar

Buy Out: 100 Double Unders

16:58 (44#KB)

10/15 strict press

Strength: Strict Press
5-5-5 @13x1; 90 second rest

WOD: 3 Rounds
12 push jerks #155/105
400m run
24 pull ups

Strength: 65,75,80

Wod: 11:37

Broke up each round of push jerks into 2 set  and tried to go quick on pull ups. 

10/14 tempo back squats

Strength: Back Squats
5-5-5 @13x1; rest 2 minutes

WOD: For Time
10-8-6-4-2
burpee box jumps 24'/20'
5-4-3-2-1
front squats #185/125

Strength: 125,135,145 

Tried to really work on my form with knees out. 

Wod: 4:39 

Wow was nervous about this wod with heavy front squats but it went really well. I had to sprint on those burpee box jumps 

10/9 back squat

Strength: Back Squat 
Build to a 10RM

WOD: For Time
75 wall balls #20/14
50 box jumps 24"/20"
50 wall balls 

25 box jumps 

Strength: 150

Wod: 10:18

10/8. Push press

Strength: Push Presses
Build to a 1RM 

WOD: 3 Rounds
15 push presses #135/95
20 pull ups
50 double unders 

Strength: 130. Attempted 135 failed. Didn't want to push it. 

Wod: 8:37. This was a good one. Broke up the pp into sets of 2 and 3. Butterflies felt good today

10/7 deadlift

Strength: Deadlift
1, 1, 1; rest 2 min

WOD: 5 Rounds:
7 Deadlifts #225/135
10 Toes to Bar
200m Run

Strength: 

245,255,265 

Not pretty but it happened. I'm way off on my deadlifts. 

Wod: 8:01 

This was a quick one. Didn't stop the whole time. Did #145 on the DL. 

10/4 DT/ power cleans

Strength: 2,2,2 power cleans 

Wod: DT 

5 rounds 

12 DL (105)

9 hang cleans 

6 push jerk 

Strength: 145,150,155 

Not pretty but completed. I feel like this is  a 2 rep max PR 

Wod 9:54 

I thought I'd be able to go thru this faster, but those jerks were hard and I def got winded on the cleans. But it was fun. 

10/2 snatch

Strength: 5x1 power snatch 

Wod: 

7 rounds 

10 pull ups 

7 hang snatches (75)

Strength: 

105,105,110(fail) 110(fail) 110(fail) 110 

Feel weak in my shoulders. Worked on finishing the lift with the wrists... That helped a lot. 

Wod: 7:24 

This wod was fun. Tried to work on my butterflies. Not sure I'll ever get those down legit. Did all snatches unbroken. 

10/1

Wod:
5 rounds
400 meter run
10 toes to bar
15 burpee box jumps
20 sit ups

20:38

This was a fun one. Didn't stop the whole time. I had Karli on my tail the entire workout, which really pushed me a lot. worked on affirmations! Rhiannon would be proud! ;)

9/30 squat cleans

strength: squat clean complex
1x squat clean
2x hang squat clean
10 mins to build up to max

Wod:
15-12-9
power cleans (115)
Front squats (115)
Chest to bar

Strength:
135 
I failed on my 3rd rep of 140. i may been able to hit it if there was a few more mins. 10 mins seemed really rushed, especially with two people.

Wod: 14:10
This was seriously horrible. I hate front squats, everything else was fine. I should really focus on working on front squats because i seriously suck at them.

9/28 back squat

Am. 

A. 5x1 back squat 

B. 10-1 

HSPU (45 plates) 

Box jumps 

10:00 class 

F'd up Fran 

800 m run 

21 thrusters 

21 pull ups 

400 m run 

15 /15 

200 m run 

9/9 

A. 155,165,170,175,180 

Put my bands down on the last 3 reps. Need to work in putting torque on the bar to get it up. 

B. 9:32(?) I think 

Those 45 plates made it so hard. 

C. 13:28 

So tired for this wod. Just tried to get thru it. 

9/26 snatches

Power snatch 

2,2,2,1,1,1

85,95,95,105,110,115(fail 2 attempts) 

12 min amrap 

15 power snatches (55)

30 double unders 

6+17 

I guess I'm not that far off on my snatches for not doing them for prob 2 months, but still super annoying doing them. The wod was hard, I shouldn't have rested so much during the snatches. Broke most sets into 2, but maybe should have done 10-5. 

9/19 push jerk

A. Push jerk 

5,4,3,2,1 

B. 3 rounds 

400 m run 

20 KB swings (35) 

20 hspu 

A. 95,105,125,135,145

First time doing push jerks in like a month, and I feel good about the weight. 

B. 12:32 

Good wod. Fist time doing hspu since Regionals, no pain. Just a little sore after wod. 

9/17 strict press

A. Build to heavy 5 rep 

B. 3 rounds 

50 double unders 

30 toes to bar 

20 shoulder to over head (75 with axel bar) 

A. 75 

Took it easy on the strict press trying to work my way back into it. I did 4@85 

B. 12:08 

This wod was fun. Did all double unders unbroken, toes to bar got really slow toward the end, and did first round of SoH unbroken, then sets of 11/9 

9/16

Five rounds:

3 min amrap 

5 front squats (115) 

10 pull ups 

15 sit ups 

1 min rest 

9 rounds 23 reps 

These front squats were heavy for me. I hate front squats so much. I know what I need to do (knees out, chest up)I just can't get my body to do it. 

9/13 saturday(2 wods)

Amrap 15 mins 

20 front rack walking lunges (95#) 

10 chest to bar pull ups 

200 m run (20 LB med ball)

3 rounds plus 25 reps 

Then with 10am class 

Teams of three 

Row 4000 meters 

While one person rows, other team member do: 

30 thrusters 

30 burpees 

Switch when person finishes thrusters 

** 17:22

First workout was all lunges, everything else felt good. This was the first time I did pull ups in about a month. 

Class wod was really good. Hard, but good. 75#thrusters never felt so heavy. I finished on the row and sprinted about 450 meters. That was painful, but it felt good to push it!! 

9/10

Posted Monday, September 09, 2013

Strength: Power Clean Clusters

(3, 3, 3) x3

Rest 20 sec/ rest 3 min.

WOD: 8 Min AMRAP

Power Clean #135/95

Toes to Bar

3/3, 6/6, 9/9, 12/12 ....

115 on the cleans 

104 for the wod 

Easing myself into it with my shoulder. 

9/9 double girl wod

Karen then Annie 

Rest 8mins between 

Karen-8:31 

Annie-7:04 

Karen felt horrible as expected and Annie was fun. This is the first day back after awhile off for my should. Feeling good and am gonna ease myself back into it. 

8/13 deadlift

A.deadlift
3 reps EMOM for 7 min @ 70%
B. single arm rows (dum bell)

3x 10-12 reps with 25-45 lbs 

C. 3x 15 reps of external rotator cuff pull with purple band 

+
For time:
500m row
25 knees to elbows
50 double unders
250m row
15 knees to elbows
25 double unders

A. 195 

B. 2@ 25, 3@45 (sets of 12) 

C. Done 

Wod-6:18 

Sub Weighted sit ups (14) for K2E 

8/12 back squats

A. Back squat
10-12x3; rest 3 min
B. band work for external rotator cuff 
+
AMRAP in 12 min

12 goblet squats (35)
24 double unders 
+
3 sets 15 unbroken ghd sit ups
(Not for time, seperate)

A. 140,145,150 

B. done 

Wod: 12 rounds 

GHD done! 

8/11 bike ride

8/8 back squats

A. Back Squat 
3, 2, 1, 3, 2, 1; rest 3 min

B. external rotator cuff 

C. Wod:

20,16,12,8,4 pistols 

50,40,30,20,10 double unders 

A. 155,165,180,165,180,185

These felt good. But I put my hands down then it got heavy on some reps. 

B. dr. Rodgers told me to do some stuff with bands and weights to strengthen my rotator cuff. I did some stuff with a band today. I need to come up with a little program so I can be more consistent 

C. 4:59 

8/6 front squats/deadlifts

Front Squat:
5, 5, 3, 3, 1,1; rest 3 min
Deadlift:
5, 5, 3, 3, 1, 1; rest 3 min
+
21-15-9
Back Squat (from rack) #115
GHD sit-ups 

A. 125,135,145,150,165,180 (fail) 

I thought I started at 135 and half way thru realized I was 10 lbs off. So I jumped at the end and obvi, it was too heavy. 

B. 225,235,245,255,265,275

These felt good. At the end I actually put a 10 on one side and a 15 on the other. Apparently my weights are all messed up today. 

C. 10:40 

This seiously sucked. I feel like I could have done this wod in half the time if it was any other weightlifting movement. I guess it's good to work on dumb front squats 

Today was my first day back after my MRI results. I'm gonna really try to rest my shoulder for a good 3-4 weeks and only do movements that don't involve shoulder. Its gonna suck, but I have to keep the whole picture in mind and I don't want to injure it more than it already is. 

8/5

AM swim 

8x50s (1:25) 

2x- 

2x150 free (2:30) 

1x100 IM (1:50)

2x100 free (1:40)

50 no free (2:00)

75,50,25 sprint (2:00) 

A. Speed Back Squats @ 58%
3 reps x16; rest 45 sec (1:15 btw 4/5, 8/9,12/13)
B. Squat Clean Clusters 3x
3. 3. 3; rest 20 sec / 3 Min
C. Jumping Switch Lunges
12 alt jumps x3; rest 2 min

A. 8@105, 8@110

B. 115,120,125

C. 14,26

8/2

AM swim 

25,50,75 x 4 (1:10 interval) 

37.5 x 6 (:20 rest interval) 

Wod: 20 min AMRAP 

30 snatches (95#) 

400 m run 

50 KB swings (35#) 

60 sit ups 

70 double unders 

800 m run 

1+14

8/1 snatch

A. Power Snatch

2 reps EMOM for 10 min

@77% 

B. 10 Unbroken Hang Power Snatches @ #75 x4

Rest 2 min.

C. 5 rounds:

20 sec. KB Swings #53

20 sec Airdyne

Rest 2 min

A. @95 lbs. 

dropped everyone. Went a bit heavier than 77% but I felt like I need to because my snatch weight is all messed up 

B. yep! This seemed pretty easy. 

C. 11/8,12/8,12/..,11/9,11/9 (KB/airdyne) 

I suck at air dyne, KB felt good. 

7/29 "2007"

"2007" @rxd 

1000 meter row 

5 rounds 

25 pull ups 

7 Shoulder to overhead (85#) 

15 min time cap 

**14:48 

7/23

@RXD- 

 for time:

30 squat snatches (95#) 

10:05

I really didn't want to do this, but am so glad I did. Did sets of 5 and rested to get chalk. Tried to just keep a steady pace, really use my hips and throw it up. 

7/23 Helen

Helen at RXD 

7:35 

7/22 front squat

Strength: Build to a 5 RM front squat

WOD: 3 Rounds 

30 wall balls #20/14

25 pull ups

25 burpees 

A. 150 

B. 14:32

7/20

5 rounds 

50 double unders 

30 knees to elbow 

30 overhead lunges (35# plate) 

22:36 

This was awful. Did all lunges unbroken. Knees to elbow were surprisingly hard. 

7/19 split jerk

GAM swim 

6x50s

4x 

50 free 

75 IM (drop one stroke) 

125 free 

Interval: 1:00,2:00,3:00

2x25s sprint 

A. Split Jerk:
3, 3, 2, 2, 1, 1; rest 3 min
B. 30 S2O for time: #115 (can go from rack)
+
5 Rounds:
300m Row
15 Toes to Bar

A. 125,130,135,140,145,155

B. 3:06 

C. 10:57