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
Wednesday, October 28, 2015
Tuesday, October 27, 2015
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
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
30 rounds
5 wallballs 20 lbs
3 hspu
1 power clean 225
20:59
fun wod
Friday, October 23, 2015
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
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
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
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
Monday, October 19, 2015
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
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
Wednesday, October 14, 2015
Wednesday October 14, 2015
A) 3x5 snatch grip deadlifts
185,225,275
B) for time:
7 rounds
7 power snatches 95
14 wallballs 20
6:43
this is a pretty good workout for me
rest 6 minutes
C) quickly work up to heavy power snatch
205
made big jumps to see how fast I could have worked up. might have had a little more but didn't want to push the shoulder too much more.
185,225,275
B) for time:
7 rounds
7 power snatches 95
14 wallballs 20
6:43
this is a pretty good workout for me
rest 6 minutes
C) quickly work up to heavy power snatch
205
made big jumps to see how fast I could have worked up. might have had a little more but didn't want to push the shoulder too much more.
Tuesday, October 13, 2015
Tuesday October 13, 2015
A) 7x1 split jerk
got to 295 and missed
B) for time
25 burpee box jump overs
25 kb swings 70
25 s2o 115
25 strict pullup
25 situps
25 pushups
8:42
got to 295 and missed
B) for time
25 burpee box jump overs
25 kb swings 70
25 s2o 115
25 strict pullup
25 situps
25 pushups
8:42
Friday, October 9, 2015
Friday October 9, 2015 Snatch PR
Shoulder is finally feeling good.
A) work up to heavy hang snatch
237PR
That is a 22lb hang snatch PR and a 2lb snatch pr. Pretty pumped. Missed 242 5 times and they were all pretty close.
237 PR
B) Take 80-85% of A- every 30 seconds for 5 minutes
done at 185
pretty easy
C) for time
row 1000
30 burpees
4:40
row was just under 3:20
A) work up to heavy hang snatch
237PR
That is a 22lb hang snatch PR and a 2lb snatch pr. Pretty pumped. Missed 242 5 times and they were all pretty close.
B) Take 80-85% of A- every 30 seconds for 5 minutes
done at 185
pretty easy
C) for time
row 1000
30 burpees
4:40
row was just under 3:20
Wednesday, October 7, 2015
Wednesday October 7, 2015
A) work on push jerk
got to 255. didnt have much in me today
B) filthy fifty
50 box jumps 24
50 jumping pullups
50 kb swings 1 poop
50 lunges
50 knees to elbow
50 push press 45lbs
50 back extensions ghd
50 wall balls 20lb
50 burpees
50 double unders
18:35
for some reason I keep thinking these workouts are going to stop hurting. Turns out the better you get, the faster you go, and the more it hurts. I gotta remember that.
got to 255. didnt have much in me today
B) filthy fifty
50 box jumps 24
50 jumping pullups
50 kb swings 1 poop
50 lunges
50 knees to elbow
50 push press 45lbs
50 back extensions ghd
50 wall balls 20lb
50 burpees
50 double unders
18:35
for some reason I keep thinking these workouts are going to stop hurting. Turns out the better you get, the faster you go, and the more it hurts. I gotta remember that.
Tuesday, October 6, 2015
Tuesday October 6, 2015
A) Work up to a heavy snatch
got 3 decent pulls at 237, which would have been a 2lb pr, just couldn't get myself to go under fast enough. All around felt good snatching.
B) 6 minutes amrap
3 power snatches 135
3 burpee box jump overs
6
6
9
9
............
got 3 or 4 snatches into the round of 15. Not my best effort. Dogged it on the burpees, especially in the round of 12. My sprint gas is capped at about 3 minutes right now.
got 3 decent pulls at 237, which would have been a 2lb pr, just couldn't get myself to go under fast enough. All around felt good snatching.
B) 6 minutes amrap
3 power snatches 135
3 burpee box jump overs
6
6
9
9
............
got 3 or 4 snatches into the round of 15. Not my best effort. Dogged it on the burpees, especially in the round of 12. My sprint gas is capped at about 3 minutes right now.
Monday October 5, 2015
Got a little lazy with updating. Going to try and get back on it.
Still keeping the volume low, trying to ease back in.
A) Work up to a heavy hang clean and jerk
cleaned 285 and JUST missed the jerk. It was plenty high, just didn't get my head through.
B) 7 minute amrap
max thrusters at 95
5 pullups on the top of each minute
88
Did this about 3 years ago at my first comp which was an in house comp. Pretty sure I got somewhere in the 50s.
played it a lot smarter this time. stuck to 12 a round max except for the last round where I emptied the tank and got 16. In the 90s is there, definitely could have snuck in a couple extra thrusters in a few rounds.
Still keeping the volume low, trying to ease back in.
A) Work up to a heavy hang clean and jerk
cleaned 285 and JUST missed the jerk. It was plenty high, just didn't get my head through.
B) 7 minute amrap
max thrusters at 95
5 pullups on the top of each minute
88
Did this about 3 years ago at my first comp which was an in house comp. Pretty sure I got somewhere in the 50s.
played it a lot smarter this time. stuck to 12 a round max except for the last round where I emptied the tank and got 16. In the 90s is there, definitely could have snuck in a couple extra thrusters in a few rounds.
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