Training (12p)
A. Deadlift clusters 2.2.2x5; rest 30 seconds/rest 3 min
*365-390-405-405-405
B. Power snatch x1/Hang power snatch (below knee) x2/High hang power
snatch x3; rest 2 min x6 complexes
*135-155-165-175-175-185
+
20 min amrap:
10 power clean 225#
10 ghd sit ups
10 box jumps 30"
*6+4 Reps
*20m Amrap got pretty tough. PC got heavy.
Saturday, May 31, 2014
Friday, May 30, 2014
30 May
Training (2p)
30-May
A. Archer pull ups; amrap unbroken (alt arms) x5; rest 2 min
*Was able to do sets of 6, pretty cool movement.
B. Strict hspu; amrap unbroken x10; rest 90 seconds
*10-8-7-7-5-3-5-3-4-3
*55 Total
+
10 sets for total working time:
10 thrusters 95#
10 bar facing burpees
Run 200m
rest 2 min bw sets
*1:51
*1:51
*1:56
*1:57
*1:59
*2:04
*2:02
*2:05
*2:01
*2:02
*These felt ok, thrusters were easy, the burpees got pretty annoying.
30-May
A. Archer pull ups; amrap unbroken (alt arms) x5; rest 2 min
*Was able to do sets of 6, pretty cool movement.
B. Strict hspu; amrap unbroken x10; rest 90 seconds
*10-8-7-7-5-3-5-3-4-3
*55 Total
+
10 sets for total working time:
10 thrusters 95#
10 bar facing burpees
Run 200m
rest 2 min bw sets
*1:51
*1:51
*1:56
*1:57
*1:59
*2:04
*2:02
*2:05
*2:01
*2:02
*These felt ok, thrusters were easy, the burpees got pretty annoying.
Wednesday, May 28, 2014
28 May
Training (230p)
A. Did our class WOD as our strength portion today.
Clean
1-1-1-1-1 For max total load
*295/300/305/305/310
*Still have trouble catching deep and having any power standing up. Would like to get a little more exposure to some heavier shit if possible.
B.
30m EMOM
1st Min: 12 Cal Assault Bike
2nd Min: 3 PC (225)
3rd Min: 10 U/B T2B
*Complete, got tough towards the end.
A. Did our class WOD as our strength portion today.
Clean
1-1-1-1-1 For max total load
*295/300/305/305/310
*Still have trouble catching deep and having any power standing up. Would like to get a little more exposure to some heavier shit if possible.
B.
30m EMOM
1st Min: 12 Cal Assault Bike
2nd Min: 3 PC (225)
3rd Min: 10 U/B T2B
*Complete, got tough towards the end.
Tuesday, May 27, 2014
27 May
Training (2p)
A. Snatch Work, build to heavy singles
*Quickly built to 235 and then stopped there. Kept missing in front. Spent the last 3.5 weeks working from the hang and my pull from the ground feels pretty weak.
B.
Jumped in with the girls and that was horrible...
7 Sets
12 U/B Thrusters (135)
12 Box Jumps (30")
12 Burpees
Rest 3m B/W Sets
*1:49/1:41/1:42/1:48/1:48/1:50/1:46
A. Snatch Work, build to heavy singles
*Quickly built to 235 and then stopped there. Kept missing in front. Spent the last 3.5 weeks working from the hang and my pull from the ground feels pretty weak.
B.
Jumped in with the girls and that was horrible...
7 Sets
12 U/B Thrusters (135)
12 Box Jumps (30")
12 Burpees
Rest 3m B/W Sets
*1:49/1:41/1:42/1:48/1:48/1:50/1:46
Monday, May 26, 2014
26 May
Training (830a)
Did "Murph" with our Vitality group today for the first time in a few years. Wore a 20# vest which I immediately regretted....
*44:28
Have some ideas on where I think my training should go over the next few months, lets chat a little bit when you get some time.
Did "Murph" with our Vitality group today for the first time in a few years. Wore a 20# vest which I immediately regretted....
*44:28
Have some ideas on where I think my training should go over the next few months, lets chat a little bit when you get some time.
Wednesday, May 21, 2014
21 May
Training (2p)
A. EMOM for 10m, 260# Power Clean and Push Jerk
*Complete, no misses
B.
"kelly"
5 RFT
400m Run
24" BJ x30
20# WB x30
*19:36
*Last time I did this was 2009 and I was 20# lighter. I was 5 seconds slower today at a BW of 240#...not sure how much faster I could have done this. U/B on all WB and BJ were bounding and nearly all u/b. Runs were what got me...1:38/1:46/1:58/2:07/2:08
A. EMOM for 10m, 260# Power Clean and Push Jerk
*Complete, no misses
B.
"kelly"
5 RFT
400m Run
24" BJ x30
20# WB x30
*19:36
*Last time I did this was 2009 and I was 20# lighter. I was 5 seconds slower today at a BW of 240#...not sure how much faster I could have done this. U/B on all WB and BJ were bounding and nearly all u/b. Runs were what got me...1:38/1:46/1:58/2:07/2:08
Tuesday, May 20, 2014
20 May
Training (2p)
A. Max Hang Snatch in 3 Attempts
*225/235/245
*Finally felt good today, just took a little more exposure than I thought it would. Still wouldn't do very well in this if I was competing. Probably 255 is going to be 7th or 8th place. 245 would probably fall somewhere around 14th.
B.
9-6-3
Strict HSPU
FS (195)
Bar Facing Burpees
*4:24
C.
3 RFT
400m Run
15 Back Squats (135) *From Ground
15 S20 (135)
*9:20
A. Max Hang Snatch in 3 Attempts
*225/235/245
*Finally felt good today, just took a little more exposure than I thought it would. Still wouldn't do very well in this if I was competing. Probably 255 is going to be 7th or 8th place. 245 would probably fall somewhere around 14th.
B.
9-6-3
Strict HSPU
FS (195)
Bar Facing Burpees
*4:24
C.
3 RFT
400m Run
15 Back Squats (135) *From Ground
15 S20 (135)
*9:20
Monday, May 19, 2014
19 May
Training (2p)
One more training day with Baity before he leaves for Regionals.
I hit back squats while he was doing some mobility.
A. BS
*315x5/345x5/365x5/375x3
Rested 3m b/w sets
B.
15 Cal Row
15 OTB Jumps
15 DL (185)
15 Heavy WB (30) U/B
15 U/B Ring Dips
15 WB (20) U/B
15 DL
15 OTB
5 Cals
Rest 10m, x2
*5:17/5:35
Rest 10m
C.
3m AMRAP
10 OHS (95)
10 KBS (98#)
rest 3m, x5
*3+2
*2+10
*2+6
*2+6
*2+10
*Back got really tight here, not sure why
One more training day with Baity before he leaves for Regionals.
I hit back squats while he was doing some mobility.
A. BS
*315x5/345x5/365x5/375x3
Rested 3m b/w sets
B.
15 Cal Row
15 OTB Jumps
15 DL (185)
15 Heavy WB (30) U/B
15 U/B Ring Dips
15 WB (20) U/B
15 DL
15 OTB
5 Cals
Rest 10m, x2
*5:17/5:35
Rest 10m
C.
3m AMRAP
10 OHS (95)
10 KBS (98#)
rest 3m, x5
*3+2
*2+10
*2+6
*2+6
*2+10
*Back got really tight here, not sure why
Saturday, May 17, 2014
17 May
Training (12p)
Regional Events 1+2
*235 Hang Snatch
*Can't seem to get 245 to stabilize
*Around 180' HS Walk
Rest 10m
12 C2B
No Rest
6 OHS (215)
Rest 3m, x3
*44/46/45 Seconds
*All U/B, snatched into OHS
Rest 10m
10 U/B Muscle-Ups
50' U/B HS Walk
8 OHS (215)
Rest 10m, x2
*2:44/2:22
*Felt pretty good. Last heavy day overhead before Baity heads to regionals.
Regional Events 1+2
*235 Hang Snatch
*Can't seem to get 245 to stabilize
*Around 180' HS Walk
Rest 10m
12 C2B
No Rest
6 OHS (215)
Rest 3m, x3
*44/46/45 Seconds
*All U/B, snatched into OHS
Rest 10m
10 U/B Muscle-Ups
50' U/B HS Walk
8 OHS (215)
Rest 10m, x2
*2:44/2:22
*Felt pretty good. Last heavy day overhead before Baity heads to regionals.
Friday, May 16, 2014
16 May
Training (2p)
A1. 10 Strict HSPU
Rest 20s
A2. 1/2 Trip HS Walk
Rest 10s
A3. 1/2 Trip HS Walk
Rest 20s
A4. 25s AD Sprint
Rest 3m, x3
*This felt pretty good, HS Walks got tough in a hurry
15m Amrap @ 85%
400m Run
10 Heavy Wallballs
10 C2B
*5 Rounds
Rest 10m
15m Amrap @ 85%
25cal Row
10 T2B
10 Burpees
*6 Rounds
A1. 10 Strict HSPU
Rest 20s
A2. 1/2 Trip HS Walk
Rest 10s
A3. 1/2 Trip HS Walk
Rest 20s
A4. 25s AD Sprint
Rest 3m, x3
*This felt pretty good, HS Walks got tough in a hurry
15m Amrap @ 85%
400m Run
10 Heavy Wallballs
10 C2B
*5 Rounds
Rest 10m
15m Amrap @ 85%
25cal Row
10 T2B
10 Burpees
*6 Rounds
Wednesday, May 14, 2014
14 May
Training (2p)
A. Snatch Drops/Snatch Balance/Hang Snatch Tech Work
*Stay light and fast
*115-135
B. Regional Chipper Prep
20 Cal Row
20 OTB Jumps (24)
20 DL (185)
20 U/B WB (30)
40 Ring Dips
20 U/B WB (20)
20 DL
20 OTB Jumps (24)
20 Cal Row
Rest 10m, x2
*9:08
*9:53
A. Snatch Drops/Snatch Balance/Hang Snatch Tech Work
*Stay light and fast
*115-135
B. Regional Chipper Prep
20 Cal Row
20 OTB Jumps (24)
20 DL (185)
20 U/B WB (30)
40 Ring Dips
20 U/B WB (20)
20 DL
20 OTB Jumps (24)
20 Cal Row
Rest 10m, x2
*9:08
*9:53
Tuesday, May 13, 2014
13 May
Training (2p)
Still hitting some things with Baity to help him prep for Regionals. Trying to incorporate as much as my PD as possible along with it.
A1. 1 Heavy Squat Clean
No Rest
A2. 5 Muscle-Ups
No rest
A3. 8 HPC (175)
Rest 3m, x5
*Felt good, cleans felt heavy but are slowly getting better. 290/300/310/320/320x
Then
40-30-20-10
Heavy WB
AD (Assault Bike)
*12:25
*Got the new monitors in for the assault bike and they are a little slower than the AD which made this painful as shit. All WB U/B.
Still hitting some things with Baity to help him prep for Regionals. Trying to incorporate as much as my PD as possible along with it.
A1. 1 Heavy Squat Clean
No Rest
A2. 5 Muscle-Ups
No rest
A3. 8 HPC (175)
Rest 3m, x5
*Felt good, cleans felt heavy but are slowly getting better. 290/300/310/320/320x
Then
40-30-20-10
Heavy WB
AD (Assault Bike)
*12:25
*Got the new monitors in for the assault bike and they are a little slower than the AD which made this painful as shit. All WB U/B.
Monday, May 12, 2014
12 May
Training (2p)
Regional Prep With Baity
A. Hang Snatch Event
*235#, missed 245 but definitely feeling better than it did a few weeks ago.
B. Max HS Walk Event
*120'
C. Event 7
64 Pullups
8 OHS (205)
*2:04
*Hit 52 then 12 pullups and OHS u/b. Felt good here, probably could have gone a few more pullups but I think 52 was smart play.
Regional Prep With Baity
A. Hang Snatch Event
*235#, missed 245 but definitely feeling better than it did a few weeks ago.
B. Max HS Walk Event
*120'
C. Event 7
64 Pullups
8 OHS (205)
*2:04
*Hit 52 then 12 pullups and OHS u/b. Felt good here, probably could have gone a few more pullups but I think 52 was smart play.
Saturday, May 10, 2014
10 May
Training (12p)
Regional Tester With Baity
21-15-9-6-3
Strict HSPU
Front Squats (195)
Bar Facing Burpees
*19:48
*This was really bad, legs were rough from the beginning. HSPU fell apart at 9. Tough workout for sure.
Regional Tester With Baity
21-15-9-6-3
Strict HSPU
Front Squats (195)
Bar Facing Burpees
*19:48
*This was really bad, legs were rough from the beginning. HSPU fell apart at 9. Tough workout for sure.
Friday, May 9, 2014
9 May
Training (1130a)
A. Event 1 and 2 from Regionals.
*225, keep missing 235 out front, not sure why.
*80 feet
B. "Nukes"
1 Mile Run in 8m
DL (315) with time remaining
*12
1 Mile Run in 10m
PC (225) with time remaining
*13
1 Mile Run in 12m
OHS (135)
*51
*Total Reps was 76
*Miles were 6:50/7:25/8:30
*Was supposed to do something different but had the chance to jump in with one of my classes and have a little "fun".
A. Event 1 and 2 from Regionals.
*225, keep missing 235 out front, not sure why.
*80 feet
B. "Nukes"
1 Mile Run in 8m
DL (315) with time remaining
*12
1 Mile Run in 10m
PC (225) with time remaining
*13
1 Mile Run in 12m
OHS (135)
*51
*Total Reps was 76
*Miles were 6:50/7:25/8:30
*Was supposed to do something different but had the chance to jump in with one of my classes and have a little "fun".
Wednesday, May 7, 2014
7 May
Training (2p)
A. Squat Snatch, Hang Squat Snatch, rest 2m, x5
*Worked up to 230 and kept missing the hang squat snatch. Just felt a little slow under the bar today.
B. 5 DL OTM for 10m @ 345#
*Complete, felt fine
C.
15m AMRAP
200m Run
10 Strict HSPU
*6 Rounds
*This got really tough midway through the 4th round....
A. Squat Snatch, Hang Squat Snatch, rest 2m, x5
*Worked up to 230 and kept missing the hang squat snatch. Just felt a little slow under the bar today.
B. 5 DL OTM for 10m @ 345#
*Complete, felt fine
C.
15m AMRAP
200m Run
10 Strict HSPU
*6 Rounds
*This got really tough midway through the 4th round....
Tuesday, May 6, 2014
6 May
Training (2p)
A1. 1 Split Jerk @ 275#
Rest 1m
A2. 5 Muscle-ups
Rest 2m
x7
*Complete, pretty easy
10m Running Clock
500m Row Buy-in
Then AMRAP:
10 Box Jumps (24)
10 S2O (185)
*133 Reps
*Felt pretty good, last 60 seconds got pretty brutal.
A1. 1 Split Jerk @ 275#
Rest 1m
A2. 5 Muscle-ups
Rest 2m
x7
*Complete, pretty easy
10m Running Clock
500m Row Buy-in
Then AMRAP:
10 Box Jumps (24)
10 S2O (185)
*133 Reps
*Felt pretty good, last 60 seconds got pretty brutal.
Monday, May 5, 2014
5 May
Training (2p)
A. hang Squat snatch; 15 singles @80% 1rm; rest 2 min
*First time doing this from the hang in a really long time, didn't feel very smooth.
*Worked up to 235#.
B. Event 1A
*Opened at 235 and missed, hit 235 on second attempt and lost 250# for my third.
Rest 2m
C. Event 1B.
*Made it about 80 feet. Same thing, first time doing HS Walks in 6 months or more.
+
10 rounds for total working time:
10 unbroken thrusters 135#
50 unbroken double unders
rest as needed bw sets (record rest times)
*17:49
*No mistakes on DU's.
*1st 2 Rounds were 3 minutes. Rounds 3/4 were 4 minutes. Rounds 5/6 were 3:40, Rounds 7/8 were 3:40 and rounds 9/10 were 3:29. This hurt pretty bad. I have to think that this time is pretty solid with no mistakes on DU's....anyone smaller is going to REALLY struggle with U/B Thrusters.
A. hang Squat snatch; 15 singles @80% 1rm; rest 2 min
*First time doing this from the hang in a really long time, didn't feel very smooth.
*Worked up to 235#.
B. Event 1A
*Opened at 235 and missed, hit 235 on second attempt and lost 250# for my third.
Rest 2m
C. Event 1B.
*Made it about 80 feet. Same thing, first time doing HS Walks in 6 months or more.
+
10 rounds for total working time:
10 unbroken thrusters 135#
50 unbroken double unders
rest as needed bw sets (record rest times)
*17:49
*No mistakes on DU's.
*1st 2 Rounds were 3 minutes. Rounds 3/4 were 4 minutes. Rounds 5/6 were 3:40, Rounds 7/8 were 3:40 and rounds 9/10 were 3:29. This hurt pretty bad. I have to think that this time is pretty solid with no mistakes on DU's....anyone smaller is going to REALLY struggle with U/B Thrusters.
Saturday, May 3, 2014
3 May
Training (12p)
Regional "50's"
50 Cal Row
50 OTB Jumps (24")
50 DL (180#) (All U/B sets of 10)
50 WB (U/B)
50 Ring Dips (10-20-30-36-42-46-50)
50 WB (20-15-15)
50 DL (6-4 for all)
50 OTB (Slow and Steady)
50 Cal Row
*21 Minute Time Cap
*DNF (Finished 40 OTB Jumps)
*Felt I paced this pretty well, wallballs and deadlifts second time thru slowed me down but I def would of needed another 2:30 minutes to finish this.
*Lots of people won't be completing this workout....
Regional "50's"
50 Cal Row
50 OTB Jumps (24")
50 DL (180#) (All U/B sets of 10)
50 WB (U/B)
50 Ring Dips (10-20-30-36-42-46-50)
50 WB (20-15-15)
50 DL (6-4 for all)
50 OTB (Slow and Steady)
50 Cal Row
*21 Minute Time Cap
*DNF (Finished 40 OTB Jumps)
*Felt I paced this pretty well, wallballs and deadlifts second time thru slowed me down but I def would of needed another 2:30 minutes to finish this.
*Lots of people won't be completing this workout....
Friday, May 2, 2014
2 May
Training (2p)
A. Squat snatch; 15 singles @>80% 1rm; rest 90 seconds
*185/200/210/220/230/230/230/235/235/235/235/235/235/235/235
*These felt pretty good today. Pull got fatigued towards the end. Missed 3 total.
B1. Back squat; 5x3; rest 2 min
*315/340/350/365/375
B2. Bar muscle up 7 for time x5; rest 2 min
*All U/B and felt really easy
+
"DT"
5 RFT
12 DL
9 HPC
6 S2O
*5:40
*Felt good here, 40 sec PR. Kept rounds at 1:15. Rested about 25 seconds after 1st, 2nd and 3rd Rounds. Went U/B on 5th Round. Probably a few more seconds to pick up here actually, wasn't sure I could hang on if I went any faster but I think I probably could of.
*Training Video
https://vimeo.com/93675172
A. Squat snatch; 15 singles @>80% 1rm; rest 90 seconds
*185/200/210/220/230/230/230/235/235/235/235/235/235/235/235
*These felt pretty good today. Pull got fatigued towards the end. Missed 3 total.
B1. Back squat; 5x3; rest 2 min
*315/340/350/365/375
B2. Bar muscle up 7 for time x5; rest 2 min
*All U/B and felt really easy
+
"DT"
5 RFT
12 DL
9 HPC
6 S2O
*5:40
*Felt good here, 40 sec PR. Kept rounds at 1:15. Rested about 25 seconds after 1st, 2nd and 3rd Rounds. Went U/B on 5th Round. Probably a few more seconds to pick up here actually, wasn't sure I could hang on if I went any faster but I think I probably could of.
*Training Video
https://vimeo.com/93675172
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