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.