Monday September 28, 2015 Fran PR 2:30

Been cutting back on the volume a little lately to try and work everything back up and see where I at.   Decided to do fran on the spot this morning after failing a 330lb front squat for the 40th consecutive time.

A) Work up to heavy front squat

330 fail

B) Quickly work on snatch.

Hit 205.  working back slowly on the full snatches

C) Fran

21-15-9
thruster 95
pullups

2:30

:26 sec PR.  haven't done it in probably 2 years

Tuesday September 22, 2015

A) Work up to heavy power clean
hit 285.  JUSSST missed 295 for a pr.  next time


B) 15 min amrap
5 power cleans 155
5 strict pullups

14rds+5 cleans

all cleans unbroken.  Pullups got rough

Monday September 21, 2015

A)  work on snatch

hit a 215 full snatch. got a good pull on 225 but hesitated going under it

first time really full snatching in about 4 months so I am really happy with it.  Was just hoping to get a few pain free snatches in

B) 5x3 front squat

last set at 295.  felt pretty good

C)  2 rounds for time

60 dubs

50 kb swings 53

40 wallballs 20lb

7:02

I always get pissed when I am a couple seconds over on the minute. 6:59 seems so much better.

Friday September 11, 2015

A) 3rds nft

10 cals assault bike

5 strict c2b

B) work to heavy complex

3 snatch grip deadlifts+2 hang snatches+1 overhead squat

185

felt really good.  think I had 195 but decided to leave it at 185

C) for time

5 rds

9 deadlifts135

6 hang snatches 135

3 ohs 135

4:45

unbroken except for the last deadlift of each round to switch to snatch grip

Wednesday September 9, 2015

A)
5x5 glute ham raises

3rds nft

run 200
10 ring rows

B) work up to heavy clean and jerk

275, missed the jerk at 285 twice.  Should have made them both, it was high enough but I am still a little hesitant.  Pretty happy to attempt a PR just a couple weeks after getting back to jerking.

C)  emom for 18 min

0-6
12 lunges
6 box jump overs

6-12
20 kb swings 53

12-18

15 dubs
10 wallballs 20

got all 18, was a little too easy.  Still got a good sweat but probably too much rest in this one for me.

Tuesday September 8, 2015

A) Worked up on power snatch a little

hit 195, didn't like the way the snatches were feeling so I broke it down and worked back up to 195 again.  The 2nd wave was much better.

B) 7 rounds for time

7 snatches 95
7 burpees

4:45

C)  work up to heavy 3 weighted pullups

stopped at 53.  still trying to get my pulling strength back and trying to keep the technique solid

D) 3x10 ghd situps

Friday September 4, 2015

A) Back Squat 3x3 75%

done at 295

hopefully 400 next week


B) deadlift 4x5

255,275,315,365

C) for time

100 double unders
21-15-9
deadlifts 225
burpee over the bar
100 double unders

5:56

Wednesday September 4, 2015

A) Back Squat 4x4 at 70%

done at 275

B)  Power snatch + Overhead squat

205

Just wanted to see what I could comfortably overhead squat, its been a while

Tuesday September 1, 2015

A) Pause low hang snatch 7x2 at 80-90%

165,165,165,170,175,180,185

still power only.

B) 3 rds

10 s2o 135
20 kb swings 70
30 cal on the rower

9:01

this was sneaky bad.

Monday August 31, 2015

A) Back squat 5x5 at 60%

this week is a deload with a pr attempt next week

done at 235

B) Stict press 5x5 at 60%

done at 105

still working on getting the shoulder strength back up

C) 6 sets

30 cals air assault bike
rest :90

went to hard out of the gate then it got away from me

1:01, 1:34, 1:52, 1:56, 1:55, 1:53

Saturday August 29, 2015

A) Find 1rm pause low hang clean + jerk

265

Cleaned 275 but didnt trust the jerk. only 3rd time jerking in the last 3 months.  Coming back slowly

B) 20 minute amrap

30 kb swings 70
30 burpees
30 ghd situps

4 rds.

was suppose to be 5rds for time but i only had 20 minutes