Wednesday October 28, 2015

A) work up to heavy power clean and push jerk

255

cleaned 265 but rushed the jerk a little and missed


B) Grace

30 clean and jerks 135

1:42

pretty big pr, ithink :30-:40.  went 20/4/2/1/1/2

Tuesday October 27, 2015

A Front squat 8-6-4-8-6-4

185,205,225,205,255,255

B) 10 min amrap

60 lunges
50 ghd situps
40 hand release pushup
30 t2b
20 box jump over 30 inch
10 muscle ups

6 muscle ups.  my abs are wrecked

Saturday October 24, 2015

Holleyman hero wod

30 rounds

5 wallballs 20 lbs
3 hspu
1 power clean 225

20:59

fun wod

Friday October 23, 2015

A) 5x3 snatch grip deadlift

185, 225, 275

have a tear  in the middle on my hand, had a hard time gripping these today

B) for time

15-12-9-9-12-15

deadlifts 225
box jumps 24

6:20

Wednesday October 21, 2015

A). 

omem x 10 min
2 hang cleans + 4 front squats

225 for first 8 rounds then 205 for 2

B)

1 round for max reps

3 min. walllballs 20/14
rest 10 sec.
3 min. double unders
rest 10 sec.
3 min. goblet lunges 53/35
rest 10 sec.
3 min. hang cleans 95/65

86 wallballs

306 dubs

47 lunges 

62 hang cleans

Tuesday October 20, 2015

A) Work up on snatch

225

B)

amrap 8 minutes

16 kb swings
8 c2b

7 rounds

Monday October 19, 2015

A) Work up to heavy clean & jerk

285pr

finally.

cleaned 295 but didn't get off a good jerk.

B)  on a 7 minute clock
run 800
max thrusters 135

38

rest 3 minutes

run 400
max squat cleans 135

18