Tuesday February 24, 2015

A) Worked on power snatch a little

got to 205. 

B) 10 minute amrap

15-12-9-6-3
shoulder 2 overhead 115
chest 2 bar

185 reps- 2 full rounds & 5 s2o

did everything unbroken except the 2nd rd of 15 & 12 s2o and 2nd round of 12 c2b

Monday February 23, 2015

A) front squat 5,3,1,1,1

Just missed 325.  Felt good on the way down, just got stuck.

B)

for time:

40 power cleans 135
40 wallballs 20lb
40 kb swings 53lbs

5:01

cleans 20/5/5/5/3/1/1, wallballs and swings unbroken. 

Friday February 20, 2015

A) very quickly worked up to a heavy power snatch

was able to just take 4 snatches and hit 205 (135,165,185,205).  Felt good about being able to make big jumps and hit one at 205

B) open 13.1

17 minute amrap
40 burpees
30 snatches 75lbs
30 burpees
30 snatches 135
20 burpees
30 snatches 165lbs
10 burpees
amrap 210lb snatches

170 reps (20 snatches @ 165)- did jumping burpees to 6 inch target

mixed feelings about this one.  Feel ok about the number and it is way more than I did in 2013.  Feel like I made a strategic mistake somewhere in the workout.  I felt way to good at the 165 snatches but was shocked at how little time I had left.  Either should have pushed the burpees harder or the 135lb snatches, maybe both.

Pretty sure my pelvis may be broken in 47 places, I definitely need to work on not slamming the bar so hard into myself.

Wednesday February 18, 2015

Took yesterday off to rest the shoulder

A) Front squat 6-4-2-6-4-2

195,225,255,225,255,285


B)
For Time

50-40-30-20-10
double unders

10 front squats at 135 between each set of dubs

immediately after

row 500 @ 100%

3:42 on the metcon
1:39 on the row

had some serious lactic acid build up in the quads after that one.

Monday February 16, 2015

got something going on in my shoulder area, which I think is bicep tendinitis, so I am laying off the overhead for a few days.

Back squat 5x3

225,245,265,285,305

every 3 minutes for 15 minutes

row 500
5 squat cleans at 135

done all cleans unbroken

hurt a little.

Thursday February 12, 2015 power clean pr

Missed yesterday so I made it up today

Worked up to heavy hang power clean

280pr

that is a 15lb hand power clean pr and a 5 lb any kind of power clean pr.


metcon

5 rounds
1 minute max hang cleans 155
1 minute max cal row
1 minute max pistol squats

rest 1 minute


312.

Came out a little hot in the first round and gassed out a little toward the end.

Tuesday February 10, 2015---30 muscle ups for time pr

A. 10 min. of freestanding handstand hold

 

Holds are getting better.  Made a couple attempts at a freestanding hspu, but can't figure out how to get to the bottom.

B. 6 split jerks @ or above 85%

 

stayed at 245 and 255 for them all.  Shoulders are shot and my left one is still tweaking a little overhead.

C. Accumulate 120 seconds of Isometric barbell hold overhead @ 225 

work on being completely hollow.

 

skipped.

D.

 

For time-30 min cap 

30 muscle ups

60 chest-2-bar

120 calories airdyne

 

17:07

 

Did the 30 muscle ups in 3:38, which is a 1 minute pr.  Really happy about that, been trying to go under 4 for a while.  Airdyne sucked like it always does.

Monday February 9, 2015

A) snatch 6 singles over 210
210,215,220,225,210,210

B) back squat 4-4-4-2-2

225,275,295,305,325

C) Emom 5 minutes 5 thrusters 155lb
Done

D) 20 minute cap
50 strict hspu
50 burpees
50 ohs 155

Stopped at 19:00 with 42 ohs. My shoulders were in bad shape, didnt want to push it any further.

Friday February 6, 2015

Open workout 14.4

14 minute amrap

60 cal row
50 toes 2 bar
40 wallballs 20lb
30 cleans 135lb
20 muscle ups


199 reps

failed the 20th muscle up with like 5 seconds left.  panicked a little at the end thinking I had to rush the muscle ups to finish, if I would have just kept what I was doing I would have finished.  Pretty sure on game day I can get back to the rower. 

Thursday February 5, 2015

Went in today just to mess around a little

worked up on split jerk

just missed 300



Didn't do a metcon today, just wanted to get moving a little.  Spent a few minutes working on handstand walks and trying to get a freestanding handstand pushup.  It is getting closer, just cant quite get myself to not flop over on the way down.

Wednesday February 4, 2015

Worked up a little on snatch quickly.  Didn't have much time



metcon

10 rounds for time

1 snatch 165
2 muscle ups
3 burpee box jumps

7:24

Tuesday February 3, 2015

Doing the classes this week for a little bit of a deload.

got snowed out yesterday.

A)  3x5 lunges work up to 75% of bodyweight

up to 155

B)  10 min amrap

buy in: 500 meter row

25 double unders
15 hand release pushups

10 rds + 5 dubs