31 Aug 14

SATURDAY:

A. 60 min Row @80%
every 1k , get off perform 10 lateral burpees over rower or a barbell set up beside
9 Rounds plus 223M (I did football burpees because my low back was still tight)

B. DB SA Row’s – 3-4 HEAVY sets
4×4@60#, E.S.

C. 10-15 min fo Scap work
Is, Ys, Ts and Ws
PT Band work with black bands

D. 100 ab mat situps

29 Aug 14

FRIDAY:

A. Snatch – climb to heavy single for day
(In kilos…)
25, 35, 40, 45, 47, 50, 53, 55K (121# PR…caught high and ugly but I caught it lol)

B. Clean and Jerk ; climb to heavy single for day
(In kilos…)
55, 45, 55, 65, 70, 73, 75K (165#) (push jerk because my split has felt horrible this summer) (also a PR from ground to squat clean though I have recently hang squat cleaned 175#)

C. if jerk is limiter, climb to max clean here also
I was cooked

D. Front Squat – 3RM
35, 65, 75, 85, 90K (tweaked low back on last rep, felt just a tiny pull, iced)

27 Aug 14

WED:

A. Blocks; Clean Pull (above knee) 6×6 – ascending ; @higher %; well over your 1RM clean for these.
100, 135
165, 175, 185 (felt good), 195 (felt heavy lol), 200, 205#

B.
amrap 10 @ sustainable pace for all amraps
1 wall walk
5 strict pullups
10 box jumps (step down)
Green Band, 16″
4 Rounds plus 1 + 5

rest 4 min

amrap 10
10 russian kB swings (53)
5 burpees
5 tnG SqT Cleans (83-93)
I Couldn’t Russian swing a 53 (I snatch usually)
25#,95
6 Rounds

rest 4 min

10 min on bike
:30 on hard
:30 on easy
137 cals

26 Aug 14

TUESDAY

A. Power Snatch + Hang SqT Snatch; build here
45, 55, 65, 75, 85, 95 (sloppy hang, caught in power), F100# HSS…I just feel off today

B. Row 500m x 10; rest 3 min between ; hard aerobic effort here – not all splits
1:58, 1:59, 1:57, 1:59, 2:01 :/
1:59, 1:59, 1:59, 1:59, 1:57

C. TGU – alt arms 6-8 reps per side; heavIER
35# KB

25 Aug 31

2014-Week20

MONDAY

Band work – 2x5x10
Body blade – 2x8x10

am:
A. :25 sprints on bike x 8; rest 3 min
10, 12, 13, 13, 14, 14, 13, 13 cals

B. Jerk Holds; :20 hold x 6; ascending in weight
45, 75, 95, 115, 135 (messy jerk, had to reset feet), 145, 155, 165#

C. DB SA Rows 8-10 reps x 4-5 sets each side
2×10@25, 2×10@35, 2×8@45, 2×8@53#

Incline bench:
10@45, 5@65, 5@95, 4@115, 3@125, 2@135 F135# for 3rd :(

pm:
A. Snatch Balance + OHS x 1-2; build here
15, 25, 35, 45, 65, 85, 95, F105# (feel meh)

Strict Press:
5@45, 3@65, 3@85, 3@100, 2@110 F110# @3rd rep

B. amrap 10; focus on sustaining a pace here
7 thrusters (63-73)
5 bar lateral burpees
75#
5 Rounds plus Thrusters

24 Aug 31

Sunday Fun Wod at CFR

For time:
100 DUs (I did 250 singles to test my back jumping)
25 S2O (75)
800M Run
75 Wall Balls (14)
25 KBS (45)
400M Run
50 Burpees
50 Step Ups (24″)
200M Run
25 Supermans (I passed on the DL)
50 Air Squats
800M Run

27 July 14

Fun WOD with my box

Metcon (Time)
400M Run
30 OH Walking Lunges (115,75)
400M Run
30 KBS (53,45)
400M Run
30 Thrusters (115,75)
400M Run
30 Tire Flips
400M Run
30 Atlas Stone Up & Overs
400M Run

This was a team WOD. You could run at the same time as your partner but you had to share equipment at each stop. Each person had to do the full 30 reps at each station. Took us about 40 mins to finish.

26 July 14

Saturday:
A. Front Squat – 85% x 3 reps x 10 sets
I did not do these…knee was still swollen and aggravated

B. 10 min of Muscle Up Transition Work
Worked the muscle memory of the movement (from hang to push out of dip)

C. 10 min of Dip Strength Volume
Worked on the assist machine
EMOM10 – 5 reps

D. 20 min on bike
:30 on hard
:30 on easy
Did a little off hard
302 cals

E. DB Row 4-6 reps per side x 5 sets each side
5×4@55# DBs