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.