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.