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

4/29/14

Daily score: 9
I've been eating a ton lately for some reason and have a lottt of energy in the gym but I'm also gaining weight rapidly (NOT muscle..) sooo I need to find some sort of balance haha

Training
A. power clean; build to a tough single
B. push press x5/ push jerk x3/ split jerk x1; rest 2 minutes x5 complexes
C1. hang power clean 8 for time 115# x4; rest 1 minute
C2. bar facing burpees; 16 for time x4; rest 3 minutes (except I only rested 1 because I misread it ha)
D. amrap strict hspu 5 minutes

Results
A. 180#
10 pound PR
B. 85, 95, 105, 120, 125
these got heavy real fast
C1. :19, :17, :19, :21
C2. :50, :45, :50, :51
just moving slow on the burpees, as usual...
D. 30
and my arms feel like they're gonna fall off now

4/28/14

Daily score: 7

Training
A. squat snatch; 10 singles @86%; rest 2 minutes
B. 1 1/4 back squat; 5x5; rest 2 minutes
C. weighted pull ups; 2-3x5; rest 2 minutes

+

5 sets:
10 UB thrusters 95#
10 c2b pull ups
20 calories AD
rest 5 minutes

Results
A. 125#
failed rep 3 and 7
B. 125, 135, 145, 155, 160
these felt good
C. 26, 28.5, 31, 33.5, 36 all x3
yuck these did not feel good or easy

2:25
2:27
3:00
3:07
3:50
went downhill real fast on these, did all the thrusters UB and all the pull ups UB but I slowed down so so much on the air dyne, felt like I was going to puke the last 3 sets!

4/26/14

Daily score: 9

Training
A. squat snatch; 10 singles @ 80%; rest 2 minutes
B1. TnG deadlift 10 UB 155# x4; rest 1 minute
B2. HSPU; 10 afap x4; rest 2 minutes
C1. thrusters 15 UB afap x4; rest 2 minutes
C2. CTB pull ups; 15 afap x4; rest 2 minutes

Results
A. 115#
did not fail any
B1. all UB, felt good
B2. :12, :12, :11, :11
these felt super fast and fun
C1. all UB
C2. :19, :17, :15, :16
all UB and all butterfly, I was surprised at how good these felt today too. pretty fun day