Saturday Feb 22, 2014

Team workout day

A) guy/girl teams of 2 5:00

Clean and jerks (95# for female)

1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8

Got to the set of 8

B) AMRAP 12:00

40 double unders

30 box jumps

20 pull ups

10 HSPU

Friday Feb. 21,2014

A) Open 13.1

40- burpee target hits 

30- snatches (45#)

30- burpee target hits

30- snatches (75#)

20- burpee target hits

30- snatches (100#) got 2

Last year got 126... This year got 152!! And my 1rm snatch is only 100#.

B) Muscle ups (got 5 back to back to back). Need to learn how to connect.

Wednesday Feb. 19, 2014

A) Push Press 5x3 rebounding at bottom with a 5 second pause at the top (115#)

B) AMRAP 6:00 (80%)

10 Cal AD

10 burpee box jumps

10 shoulder to overhead (105#)

3 full rounds + 2 cal

-Rest 3:00-

AMRAP 6:00

15 Cal Row

15 wall balls (10")

15 Push Ups

2 rounds + 40

-Rest 3:00-

AMRAP 6:00

20 double unders

20 KB swings (35#)

20 ab mat sit ups (15#)

4 rounds + 5

C) EMOM 12:00

Odds- 4-5 RX HSPU

Evens- 1 muscle up attempt (got 2... Min 1 and 3... Also caught 6 high but arms were tired)

Tuesday Feb 18, 2014

A) 1RM clean and jerk (160#) PR!!!!

B) 10:00 AMRAP

increasing ladder of

-Squat cleans 95#

-toes to bar

3/6, 6/9, 9/12, 12/15, 15/18

2:00 Max HSPU (14)

C) Rowing 15:00

:30 (80%) :30 (easy)

Kept 80% at 1:50-1:57

Monday, Feb 17, 2014

A) 12:00 to hit a heavy single HBBS (235#)

 I thought this was a 2rm till I realized at 215# it was single. 

B) Max Rep HBBS at 85% of A (200#... 10 reps) 

Need to work on breathing when resting at top.

C) :15 on :45 off... 5 rounds

Burpees (avg 8)

Pull Ups (avg 9)

Wall Balls (avg 8)

Box Jumps (avg 11)

Double Unders (avg 30)

Stayed pretty consistent every round

Post Work:

Got a muscle up on first attempt!! First time ever. Didn't get second but got third attempt! 2/3.

Got another bar muscle up!

Apparently the weekend off was good

Friday, Feb 14, 2014

Bought my first house!!

Sluggish/fat day... Poor nutrition

A) increasing ladder of 15 cleans (8:00)

-95#

-115#

-125# finished whole set and moved to 145# with 10 seconds

-145#

-155#

B) 1 RM thruster (155#) need to work keeping bar closer

C) 12:00 AMRAP

10 bar facing burpees

10 thrusters (65#)

10 pulls ups

4/5 rounds lost count (fat, sluggish day)

Thursday, Feb 13, 2014

Suppose to be a rest day but went in because I can't workout Saturday. Was open-gym style.

A) "Flight Simulator"(Double Unders)

Every set that wasn't unbroken had to be redone

5

10

15

20

25

30

35

40

45

50

45

40

35

30

25

20

15

10

5

About 16:00 (totaling 500 double unders)

B) Worked on butterfly pull ups and bar muscle ups

Felt sluggish... ate shitty... 

Wednesday Feb. 12, 2014

Still have my cranky pants on... I think I need vacation, bad. Hoping to turn things around before the gym.

A) 8 Rounds on AD
:30 90%
:30 Easy

B) 12:00 to hit a heavy 5rm Push Press

C) For Time:
Row 500m
50 KB Swings (35#)
50 Wall balls (14#)
100 Double Unders
50 Wall balls (14#)
50 KB Swings (35#)

D) EMOM x 10:00
Odds: Handstand holds (freestanding)
Evens: 6-8 Pistols

Tuesday Feb. 11, 2014

Not an excuse.. but had my cranky pants on all day at work and they carried over into my work out... more positive tomorrow!

A) EMOM 6:00 3 Burpees and 3 Snatches (85#)

B) Tempo Overhead Squats with Snatch Grip (down 3, hold 3) (125#) Overhead strength is much better than I thought

C) AMRAP 12:00 @ 80%
15 Box Jumps
12 Push Press (75#)
9 T2B
Lost count... But I want to say 5?

D) Row 500m @ 90% 3 sets with 2:00 rest between sets

Monday Feb. 10, 2014

A) 10:00 heavy triple Clean and Jerk (touch and go) (125#) practiced hook grip and got coaching on touch and go from Toomey

B) 12:00 set of 4 HBBS (185#) shared bar with Tiff

C) AMRAP 5:00 x 3

1:00- burpees 17, 14, 13

1:00- hspu 7, 8, 5

1:00- hang clean (95#) 9, 5, 4

1:00- C2B 10, 9, 10

1:00- double under 50, 54, 48

No breaks between each exercise but 1:00 break between rounds

D) Barbell side bends (45#)

12x3

Did another muscle up! :)

Friday Feb 7, 2014

A) 15:00 to set a heavy Snatch (100#)

B) 15:00 to set a heavy Clean and Jerk (155#) 20# PR!

C) AMRAP 7:00

5 Clean and Jerks (95#)

5 Toes to Bar

25 Double Unders

4 full rounds + 4 clean and jerks brand new neon green jump rope broke round 4!

-Rest 3:00-

AMRAP 7:00

250m Row

15 Box Jumps (20)

10 Chest to bar pull-ups

2 + 219m row

D) 5RM Front Squat (175#)

Got my first bar muscle up!! And anther consistent 4!!

Wednesday Feb 5, 2014

A) Bench Press 5RM (105#) first time bench pressing

B) Single Arm DB/KB Rows 4x10 (30#, 35#)

C) 4 Rounds

:30 AD

:30 Wallballs

:30 Burpees

*Rest 9:00 between 

1- 14, 11, 9

2- 16, 13, 9

3- 17, 14, 9

4- 18, 14, 10

Tuesday Feb 4, 2014

A. Power Clean Off Blocks 3-3-2-2-1-1-1
(85# (3), 105# (3), 115# (2), 125# (2), 135# (1-1), 145# (1)

Need to work grip and getting elbows up fast

B. Overhead Squat, building to heavy single for the day
(105#  worked technique and popping the bar up off my back.. Coulda gone up more but took it easy. Haven't done these much)

C. For Time:
15-12-9-6
Deadlifts (95#)
Hang Power Clean (95#)
HSPU
11-12 min First round of HSPU rx... Arms got tired and sucked ass after. Horrible, defeated workout.

D. 4 x 750m Row @100% effort
*Rest 12:00 between efforts

1:58-2:15 each round

Did another muscle up after workout...shitty but it did happen

Monday Feb 3, 2014

A. EMOM 7X 3 Burpees + 3 Power Snatches (85#)

B. EMOM x 10:00
Evens: 3 HHBS (85% 1RM) (185# felt WICKED heavy today)
Odds: 3 Hang Cleans (Heavy but sustainable) (115#)

C. AMRAP 5:00 @ 80%
10 Thrusters (65#)
10 Pull Ups
3 Full Rounds (or 4?) Ripped hand made me a little baby on the pull ups

AMRAP 4:00 @90%
20 Double Unders
20 Box Jumps
4 Rounds + 25

AMRAP 3:00 @100%
5 Box Jumps
5 Thrusters (65#)
5 Pull Ups
4 Rounds + 6

Saturday Feb 1, 2014

Team Day

A) 3 Rounds For Time:
750 m Row
50 KB Swings (35#)
25 T2B

Not sure of time
Hands ripped round 2... toes to bar SUCKED and were impossible to kip (bad day!). Ended up doing V-Ups last round and called it a day.