Thursday February 13, 2014

High Bar Back Squat with Chains
     - 1 rep @ 80% EMOM for 6:00
     - 245 + chains


AMRAP 12 Minutes of the following @ 90%:
6 Deadlifts @ 155/105 lbs
9 Hand Release Push Ups
12 Box Jumps @ 24/20
     - 11 rounds + 6
+
Rest 18 Minutes
+
AMRAP 12 Minutes of the following @ 90%:
3 Clean and Jerks @ 135/95
6 Lateral Burpees
12 Chest to Bar Pull Ups
Every 2 Rounds Completed add 10 lbs to your barbell

     - 6 + 10. CTB's were not sharp today and burpees crushed me.

Afterwards practiced Butterfly CTB's and FINALLY got them!! Did a few sets of 5 crisp reps!! The difference was kicking DOWN as hard as I could.

Monday February 10, 2014

A. Above Knee Hang Power Snatch @ 80% per set, 3-3-2-2-1-1, rest 1:30.
     - 145 for 3, then 155
B. Above Knee Squat Clean, 225 lbs/145 lbs, 2 reps x 5 sets, rest 1:30.
C. Push Press, on the minute, every minute for 6 minutes x 1 rep @ 90%
You may drop repetitions between.
     - 195
C.  4 Sets of the following:
20 Bar Facing Burpees
15 Overhead Squats @ 95/65
4-5 Muscle Ups
Rest 4-5 Minutes between sets
     -2:30-2:45

Monday February 3rd, 2014

A. High Bar Back Squat, 80%, 10 sets of 1 rep, rest 1 minute between sets.
     -265#
B. 3 Sets of the following:
20 Thrusters @ 95/65
25 Regular Burpees
Rest 12 Minutes or 4 times greater where you finish at
    - 1:45 on first, not sure on 2nd and 3rd

Friday February 7, 2014

A. 20 Minutes on the Clock for the following: Light Work
Behind the Neck Split Jerks Lightweight, 1.1 x 5 sets, rest as needed.
     - Worked with 225
B. 5 Sets of the following:
5 Squat Clean Thrusters, rest 1:30 between sets @ 185-205 lbs/135-155 lbs, you can drop each repetition
     First 4 sets @ 185#, last @ 195#.
C. For Time of the following:
35 Burpees Touch Target
15 Muscle Ups
     - 5:20. Did all singles on the muscle-ups.

Tuesday, February 4th

AMRAP 10 Minutes @ Aerobic 90% Paced:
10 Power Cleans @ 115/80 lbs
30 Double Unders
     - Don't remember what I got here. 8 or 9 plus something(??)
+
Rest 15 Minutes
+
AMRAP 10 Minutes of the following @ Aerobic 90% Based:
8 Squat Snatches @ 95/65
8 Chest to Bar Pull Ups
8 Box Jumps @ 24/20 inches
     - Again I don't remember what I got  but this one was rough for me.

Sunday February 2, 2014

A. Snatch, 1 rep x 10 minutes, on the minute, every minute @ 175-195 lbs/105-120 lbs

     - Got all 10 rounds @ 175. Very happy with this. My snatch has been really, really off lately and I was not all that confident about being able to get 175 with any consistency. Only 2 misses on this.
B. Squat Clean, 1 rep x 10 minutes, on the minute, every minute @ 205-225 lbs/130-150 lbs

     - Made all 10 attempts with 225. This is becoming a pretty easy weight for me.
C. 5 Push Press touch n go x 5 sets, on the minute, every minute.
You choose weight to perform during sets

     - I was pretty smoked by the time I got to these. ONly worked up to 165# and even that felt tough for 5 reps.
D. 3 Sets of the following @ 90%:
Row 500 Meters
20 Toes to Bar
20 Hand Release Push Ups
Rest 3 minutes between sets

     - First set roughly 3:00, second 3:30 and last 3:45. TTB's got me big time. COuldn't get through them unbroken, not even close. And when I lost my kip it was gone for good!!!

Saturday February 1, 2014

AMRAP 15 Minutes of the following:
50 Overhead Squats @ 95/65
50 Lateral Burpees
50 Front Squats @ 95/65
50 Lateral Burpees
50 Back Squats @ 95/65
50 Lateral Burpees

     - Got through either 38 or 42 of the back squats, I forget. Really was hoping to get through all 50. I just ended up being too slow and too many breaks on the Burpees. They seemed to take forever!! Was feeling great on the OHS's and got finished with those in under 2:00. Front Squats felt pretty painfiul and I broke into 5 sets of 10. Back squats weren't as bad as the FS's but my legs were still pretty tired. This WOD was a good mental test.