6/24/14

Training

AM
A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes
B. OHS; 3, 3, 2, 2; rest 2 minutes
+
For time:
100 wall balls
75 thrusters 35#
50 hang squat snatches 55#

PM
airdyne 5 minutes
rest 3 minutes
x5

Results
A. 125, 135, 145, 150, 155
B. 90, 100, 110, 120
love these things! didn't feel bad at all
+
16:14
my legs are still shaking from this!
did 25 wall balls, then sets of 15 and 10 after
sets of 15 and 10 thrusters
sets of 8 & 7 snatches

did not get to do PM, not enough hours in a day

6/23/14

Training

AM
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
B. Strict hspu; amrap in 5 minutes
+
For time:
Row 500m
20 muscle ups
Row 500m
40 toes to bar
Row 500m
60 c2b pull ups

PM
5 rounds for time:
10 s2o 95#
10 bar facing burpees

Results

AM
A. 135# - 80% would've been 155# but since I haven't worked on these in such a long time, I decided to go a little lighter. these felt good and easy though!
B. 27
yikes these have gotten a lot harder than they used to be... my arms are struggling!
+
26:13
gosh this was hard!  muscle ups have gotten so much better but they are still just so slow. I was stringing 3 together almost the whole time but I was having to take very long breaks in between in order to do that.

PM
8:52

6/19/14

Daily score 8
hard day but so fun!!! glad to be back at it

Training
AM
A. Behind the neck Split jerk; build to a max
B. Weighted pull ups; 1-2x5; rest 2 min
+
20 min amrap:
1 legless rope climb
3 strict hspu
20 seconds side plank L
20 seconds side plank R
30 seconds hollow rock

PM
30 seconds max reps burpees
30 secodns max reps CTB pull ups
30 seconds max calories airdyne
rest 5 min
x7 sets

Results
AM
A. 95# - just lightweight tech work. no wrist pain though yay!
B. 18, 20.5, 23, 28, 30.5 all x2. last one was a struggle!
+
6 rounds + 4 reps
took my time on this one because I didn't want to fail any rope climbs. maybe could've gone a little faster

PM
15, 10, 11
15, 10, 11
14, 10, 11
14, 10, 9
14, 7, 11
14, 8, 9
13, 6, 9
both hands ripped on the second to last one, so I had to do all singles on the last set of pull ups. this was very hard, much harder than it looked

5/29/14

Daily score 5

couldn't sleep last night, so this morning felt rough

Training

AM

A. squat clean from high blocks; build to a max

B. front squat with chains; 5x5; rest 3 minutes

+

10 UB front squats (115#)

5 GHD sit ups

rest 4 minutes

x5

PM

legless rope climb tech work

+

for time:

30 hspu

60 burpees

90 double unders

60 calories airdyne

30 hspu

Results

AM

A. 140 - this hurt my wrist once it got heavy so I had to stop here

B. 120, 140, 150, 160, 165

these felt pretty good

+

1:03

:58

:56

:52

:46

I obviously wasn't trying hard enough on my first few rounds ha

PM

legless rope climbs felt good.  pretty hard but today's the first day I've ever tried one so I was happy to even be able to do them! 

+

19ish, clock was cut off. 

tried to go slow and shake out my arms a lot on the burpees hoping that would help me on the double unders but my plan did not work! sucked pretty bad on those things today. sets of 10-15 only, lots of mess ups, and the last set of hspu was real slow too. my shoulders were smoked by that point

5/27/14

Daily score 6

Training

A. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min
B. 30 strict hspu for time
C. 5 deadlift on the min for 10 min 155#
+
3 rounds for time:
30 KBS 1 pood
60 double unders

Results

A. 135, 140, 145, 150, 155
these felt heavier than they should have!
B. 4:18
started out strong with 8 in a row, then switched to sets of 3, then 2, then the last 12 were singles
C. did not do since I maxed out deadlift the day before - 270

+

9:31
really slow, but I did sets of 20 on double unders each round, and didn't mess up once!!! just had to stop after 20 each time because they still wear me out so much... 

5/2/14

Daily score: 5

exhausted and in pain from this past week

Training

A. split jerk; 1 rep on the 30 seconds for 30 reps @70%

B. strict press; 5x5; rest 90 seconds

C1. burpees; 15 AFAP x5; rest 1 minute

C2. hollow rocks; accumulate 1 minute x5; rest 3 minutes

+

row sprint 1 minute

rest 4 minutes

x3

Results

A. 135#

these felt awful 

B. 65, 75, 80, 85, 90x3, failed twice

that hopefully means by max is higher than 95 now?

C1. :30, :28, :28, :29, :29

I need you always to be doing burpees directly beside me so I can pace myself off of you, haha

275m, 276m, did not do last one

5/1/14

Daily score: 8
good energy, felt strong

Training
A. squat clean clusters 1.1.1x5; rest 20 seconds/rest 3 minutes
B. front squat @42x1; 6-8x5; rest 2 minutes
C. muscle ups; 3 on the minute for 10 minutes

+

21-15-9
OHS 75#
toes to bar
box jumps 20"

Results
A. 135, 145, 155, 165, 170
B. 105, 110, 115, 120, 125
these were awwffuulll
C. did 3 UB on the minute for all 10 minutes except the first minute I got 2. these feel much better without all those extra kips!

+

6:36