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.