Thursday December 27, 2012

A. Push Press @ 11x1, 4-5 reps x 3 sets, rest 3 minutes between sets.

     - 165#, 175#, 185#

B. Power Clean @ 155 lbs, complete 5 reps every minute,rest remaining time. Complete this for 7 minutes.

C. For Time of the following movements:

15-12-9 of the following:

Power Snatch @ 95 lbs

Lateral Burpees

     - Time: 4:13. Shit this was tough. Snatches were unbroken but took brief recovery periods after burpees. This one crushed me a little bit.

Wednesday December 26, 2012

 15 Minutes of Skill Work on light Snatch.

     - Worked up to 3 reps @ 115#

+

5 rounds for time of the following:

12 thrusters @ 65 lbs

12 step down box jumps @ 24 inches

     - Time: 5:35. This one was much tougher than it sounded.

+

Rest 10 minutes

+

For Time of the following movements:

Row 1000 meters

50 kettlebell swings

50 Burpees

     - Time: 9:02

     - Rowed at about a 1:52 pace, got the swings unbroken. Did the burpees without stopping but cycle time was pretty slow.

Monday December 24, 2012

Had a good time in the gym today. Body is feeling good and rested.

A. Snatch off blocks mid thigh cluster, 2.2.2 x 3 sets, rest 3 minutes between 

sets.
Start at 115 lbs.
     - First set 115, 2nd = 125,3rd = 135

     - Took me a while to get used to pulling off of blocks. I actually managed 

to bang my knee on one attempt while lowering the bar. Jammed my thumb on another when the bar rebounded off the blocks, Lol!

B. Power Clean off blocks mid thigh cluster, 2.2.2 x 3 sets, rest 3 minutes between sets.
Start at 155 lbs.

     - First set @ 155#, 2nd @ 185#, 3rd @ 205#

C. 5 sets of the following:
7 Power Cleans @ 135 @ touch n go reps
7 Burpees
12 pull ups
Rest 5 minutes between sets.

     - I hit these as hard and fast as I could. Times ranged from :44 to :47. I  was muscle cleaning my reps and I think I got sloppy on a few not getting my elbows through. This is something I struggle with. I've never had reps taken away in 

competitions but I know I have come close.

After party...

Work up to a one rep max snatch

75, 95, 115, 135, 165, 175, 190 f x 4

     - I had a couple of real solid attempts at 190 and a couple that were crap. On the ones that were good, I got under the bar just fine but I received it 

slightly over my toes and lost it forward. At this weight, I really need to 

receive the bar perfectly to be able to recover. I'm close. I just need to finish that 3rd pull more aggressively I think.

Saturday December 22nd, 2012

15-12-9-6-3 of the following:Overhead Squats @ 75 lbsChest to bar pull upsRest 7 minutes

3:52 this one got very tough. I did pretty well on the OHS's. Got the first rd. unbroken on the CTB's but after that not so much!

15-12-9-6-3 of the following:Airdyne calsWall BallsRest 7 minutes

4:59 This was not so bad. I did use a 30# medball on the WB's but I still didn't have too much trouble.

15-12-9-6-3 of the following:Power Clean @ 155 lbsLateral Burpees

6:17 This suuucckked!! I really did not even want to do this after doing the first 2. I knew I was in trouble in the first round and this became a battle just to get through. I think this would have been much different if I was not already smoked from the first 2 WODs.

Friday December 21st, 2012

8 Minute AMRAP of the following:
100 meter sprint
8 Kettlbell swings @ 2 pood
6 Burpees

- score was 7 complete rounds. Last time got 7 rounds + 100m run. However last time I did this outside and this time had to run in and out of the gym by taking the stairs. Probably traveled an extra 20m or so each round. I think I did all right on this workout.

Rowing x 20 minutes @ zone 1 work
- held a 2:00 pace throughout.

Wednesday December 19th, 2012

A. Power Snatch Cluster, 1.1.1.1.1 x 5 sets, rest 3 minutes. Start @ 115 lbs.


B. Close Grip Bench Press @ 30x0, 3-4 reps x 5 sets, rest 3 minutes.

- worked up to 205
C. Airdyne x 20 minutes @ Zone 1 Work

Tuesday December 18th, 2012

Today's WOD was one that I supposedly did before. However; I don't remember doing it and can't find a trace of it in my training logs!!

5 Rounds for time
     - 1,000M Row
     - 15 Thrusters @ 75#
     - 15 Burpees
     - 15 Pull-Ups

Time was 32:50, 7 seconds slower than last time supposedly. I actually feel like I did Ok on this one. If I had to guess what screwed me it was the pull-ups. Thrusters were unbroken at a good stead pace. Burpees were slow but steady. On the pull-ups, I had to break my sets the last 3 rounds. Don't know why I all of a sudden suck at pull-ups but it's starting to piss me off. I did all kipping pull-ups but still not butterfly kip. Still trying to be careful with the shoulder.