4/30 front squats

A. Front squats 3,3,3,3,3; rest 3 min
B1. BB Walking Lunge (16 steps)
Rest 30 sec
B2. 20 GHD sit-ups x4
Rest 3 min
C. EMOM -- 20 mins
Odd min: 30 sec max double unders
Even min: 30 sec max goblet squats with #53

A. 155, 155,155,155(2), 155
B1. 95, 105,105,105
B2. Yep.
C. DU- 40,51,52,52,53,51,46,50,40,43
squats-14,15,14,15,14,14,14,14,15,15

Feel good about those front squats. Everyone rep felt like I had to work hard to not fail. Stayed at 105 for the lunges cause I didn't feel like I was going deep enough.
Liked the EMOM. It was a good change from all the strength and heavy metcon a we've been doin!!

4/27 power snatch

A. Build to a tough power snatch
in 7 minutes
+
3 rounds:
7 Bar muscle ups
14 front squats #125
7 strict hspu

115 power snatch!!
Attempted 120x2 and failed

15:something. My last post got lost somewhere in cyberland. Would have been able to go faster but I ripped my hands on the first round.

4/28 hell-in

2010 games event
3 rounds of helen
2 rounds of helen
1 round of helen
rest 1 minutes
establish a heavy 1 rep jerk (in 1 min)


20:12
155

Loved this wod. Did it with clay. So glad he did it with me. He pushed me to go unbroken on the KBs

4/26 rowing 😝😫

Row 350m @ 1:55
x5; rest 4 min btw

1-1:19
2-1:18
3-1:19
4-1:20
5-1:20

4/24 deadlift/push jerk

A. Deadlift
3, 2, 1, 3, 2, 1; rest 3 min
B. Push Jerk
2, 2, 2, 2, 2; rest 3 min
C1. Tng Power Clean
#135 x 5; rest 30 sec
C2. 12 Strict HSPU for time
x 5; rest 3 min
D. Weighted Back Extension
6-8 reps x5; rest 2 min

A. 250,260,270!!,260,270,280!!!!
B. 135,135,135,135,
C1. 5,5,5,5,5
C2. :27, :28,:43,:37,:44
D. 15,25,25,25,25

A. Excited about these PRs!!! Good for me!!!
B. could have gone heavier but was trying to listen to my body because my shoulder was buggin me a lot today.
C. Pretty excited I made it through all those TNG. HSPUs have improved a lot but I'm still not that great at strict.
D. Done and done.

4/23 Back squats/squat snatch

A. Back Squat
3, 3, 3; rest 3 min
B. Squat Snatch
2, 2, 2, 2, 2; rest 3 min
C1. Front Squat #125
AMRAP x3; rest 30 sec
C2. 20 Ctb Pull ups for time
x3; rest 3 min
D. Max set unbroken wall balls #14

A. 165, 170, 180
B. 100, 100, 105, 105((1) failed first and third attempts), 105
C1. 10,10,10
C2. 1:10,1:25,1:16
D. 37

A. On all the 180 I put my hands down on my knees.
B. worked on pulling back. Fully opening up the hips.
C2. Worked on butterfly. Strung together 2-4
D. Prob could have done more but I automatically dropped it when I got tired. So dumb.

4/19 2012 regional wod #2

AM
Row sprints 1:30 @ 100% x5
Rest 5 min (walk around)

PM
Row 2k
50 pistols
30 Hang cleans #135
(20 min time cap)

AM
1-385m
2-385m
3-381m
4-381m
5-382m
This was horrible!! So hard!!

PM
16:48
I loved everything about this wod but the rowing.

4/21 2012 regional wod 5&6

AM
Regional Snatch Ladder
#105, 115, 125, 130, 135...
Perform 20 double unders before each attempt

PM
3 rounds
7 deadlifts #225
7 Muscle ups
+
3 rounds
21 Wall balls #14 (10' target)
21 T2B
+
100 ft farmers carry #70 db's
28 burpee box jump overs 20"
100 ft farmers carry #70
3 muscle ups
(30 min time cap)

AM
105. Failed at 115. It was good to work on snatch technique today, but really frustrating that my 1 reps max is so low. It doesn't make sense when I can do Amanda with 95lbs easy. I don't get it. Today I learned about keeping my toes up and not only looking back but getting the full triple extension

PM
@17:00 just finished 1st round of wall balls
@30:00 finished all but 2 MUs. MU felt better today, didn't do false grip on all if them and kinda did a double kip to get up.

4/20 2012 regional wod 3&4

AM
4 rounds
10 Db snatches #70
150 ft sprint

PM
50 back squats #95
40 Pull ups
30 S2O #95
50 front squats #65
40 pull ups
30 S2O #65
50 OH squats #45
40 pull ups
30 S2O #45
(25 min time cap)

AM
9:55
#60. I felt so much stronger on my left side. My right shoulder is really bugging me and this is the first wod I actually felt it effecting my workout.

PM
@22:00 just finished pull ups starting OHS @25:00 32 OHS.

4/16 front squats/hang squat cleans

A. Front Squat
5, 5, 5, 5, 5 ; rest 3 min
B. Hang Squat Clean
3, 3, 3 ; rest 3 min
C1. OH BB Walking Lunges
16 steps x 4 ; rest 30 sec
C2. 15-20 Unbroken T2B x4; rest 4 min
D1. 20 Pistols for time x 4; rest 10 sec
D2. 15 Strict HSPU for time x4; rest 4 min

A. 135,135,140,145,145
B. 130,135,140(1) failed 2x
C1. 65,65,70,70
C2. 20,20,20,20
D1. :46,:44,:45,:43
D2. :?,45,:46,:48

4/15 Amanda

9-7-5
MU
95#squat snatch

@15 mins completed 7 MU

** 24:37

4/13 2011 regional wod 3&4

AM
Regional wod #3
21-15-9
Deadlift #205
Box Jump 24"
12 min time cap

PM
Regional wod #4
100 pull ups
100 kb swings #35
100 double unders
100 overhead squast #65
25 min time cap

AM
*7:23
Pm
**23:02

4/12 2011 regionals wod 1 & 2

Row sprints
1 min @ 100% x5; rest 4 min (walk around)

PM
Regional wod #1
Row 1k
30 HSPU
Row 1K

rest 30 min

Regional wod #2
Thruster ladder (start at 105 and add #10 every minute)

AM
1-275
2-266 worked on longer pulls
3-269 worked on long pulls and breathing out when I released the reel.
4-267
5-265

PM
**12:32
1k 4:13 each round. Consistency!!👍

***140

4/10 deadlift/push jerk

A. Deadlift
5x5; rest 3 min
235, 235, 235,240,245

B. Push Jerk
5x5; rest 3 min
125, 125, 135(4), 130 (failed 5th and redid without racking it), 130

C1. Power Snatch #85
10 reps tng x3; rest 30 sec
1- 6,2,2
2-7,2,1
3-6,3,1
C1. 10 strict hspu for time x3; rest 4 min
1-:22
2-:32
3-:40

D1. Glute ham raises
10 reps x3; rest 10 sec
-done on the incline GHD

D2. 30 Hand release push ups for time x3; rest 4 min
-:52, :46

4/9 back squat/squat cleans.

A. Back Squat
5x5; rest 3 min
***160,160,160,160, 16

Accidentally** put my hands down on the 3 and 4th rep of the 4th set. And the 5th rep of 5th round. Need to not do that!!!! Also need to work on not bottoming out when I get tired.

B. Squat Clean
3 reps x5; rest 3 min
**135,135,135,140,145(2) -squatted but couldn't it up.
Oops we did the reps wrong.

C1. Oh squat #95, 10 reps unbroken x3; rest 30 sec
C2. 15 ctb pull ups for time x3; rest 4 min
*** those OHS felt heavy. I was struggling by the last round. But did all unbroken. Tried to work on my butterfly CTB. Got a few 2 reps unbroken, but have a hard time stringing them together.

D1. Heavy Barbell walking lunges, 20 for time x3; rest 10 sec
***90,90,95
D2. 25 ghd sit ups for time x3; rest 4 min
I feel like my hips don't like these heavy walking lunges.

4/1 squat snatch

A. Squat snatch clusters
1.1.1.1.1x3 rest 20/rest 3 mins (85% 1 rm for all clusters)
**95,95,95

Felt light today. No failed reps!!

B1. Thrusters 95#-20 for time x3 rest 30 sec
B2. 25 CTB x3
**thruster R1-1:31
R2-2:41
R3-3:22

This was so hard!! Cry face hard!!

PM
A1.Deadlift
5.5,5,5,5; rest 30 seconds
***115,125,135(4), 135
These were heavy. I feel like I have gone down in my deadlift weights.

A2. 12 kb snatches (6 per arm) #35; rest 2 min
**

+
500 m row
10 deadlifts #95
10 burpees
250m row
20 deadlifts #95
20 burpees
(Sprint!)
***16:16