Grip Strength

Jan. 31, 2013

Strength:

- Jerk - Max for the day (310#) <-- 5# PR (Greasy technique... but I'll take it).
then... 80% x 1 x 3 (250#)
- Power Snatch - 70% x 3 x 3 (140#)
- Power Clean - 70% x 3 x 3 (175#)

WOD:

3 x Max Effort Pull-ups

Scores: 22-16-13

- Felt like I was trying to close the No.4 Gripper when I squeezed the shampoo bottle after I finished that.

Easier Day

Jan. 30, 2013

Strength:

- Clean & Jerk - 79% x 1 x 3 (225#)

- Snatch - 74% x 1 x 3 (170#)

- Clean Pull off 2" Risers - 90% (of clean) x 3 x 3 (260#)

- Back Squat - 84% x 2 x 3 (300#) each set followed by 2 box jumps (24") immediately

- No met-con today

11.4 Revisited

Jan. 29, 2013

Strength:

- Mid-hang power snatch + mid-hang snatch - 55% (of snatch) x 3 (125#),  
60% x 3 (135#), 65% x 3 (145#)
- Jerk - 75% x 3 x 3 (230#)

WOD:
Open WOD 11.4:

AMRAP 10 min.
- 60 Bar-facing Burpees
- 30 Overhead Squats (120#)
- 10 Muscle-ups

Score: 6 M/U into the first round (PR by 4 M/U)

- the strength stuff was pretty fun today (lighter but harder to keep moving with the reps).
- the WOD went better than the last time, burpees were at about the same pace, OHS were WAY faster (only 3 sets and felt pretty easy), and the muscle-ups were pretty good (tried a longer rest for the last rep and tried a double... and failed the second. Might have been able to just do two singles but oh well).

Week 4

Jan. 28, 2013

Strength:

- Snatch - 79% x 1 x 3 (180#)
- Clean & Jerk - 74% x 1 x 3 (210#)
- Snatch Pull (off 2" riser) - 90% (of snatch) x 3 x 3 (205#)
- Front Squat - 84% x 2 x 4 (265#)

WOD:
AMRAP 20 mins:
- 10 Deadlifts (255#)
- 1 Rope Climb (15 ft.)
- 5 Strict HSPU's

Score: 5 Rounds + 4 HSPU's

- Handstands are the devil!!!

Frat Burger's Thursday Night Special = GREAT SUCCESS

Jan. 25, 2013

Maxes for Week 3:

Strength:

- Snatch (max) (215#) <-- tied most recent PR (10# off life time PR)
- Clean & Jerk (max) (285#) <-- 10# life time PR
- Front Squat (max) (315#) <-- 10# off life time PR
- Good Mornings x 10 x 3 (135# across)

- Just a great start to my day/weekend!!

Volume!

Jan. 24, 2013

Strength:

- Power Snatch + Snatch - 65% (of snatch) (145#) x 2 sets, 70% (160) x 3 sets
- Clean Pull - 97% (of clean) (270#) x 3 x 3
- Clean Deadlift - 105% (of clean) (295#) x 3 x 3
- Back Squat - 81% (290#) x 2 x 5 followed immediately by 3 box jumps (24")
- Snatch-grip Push Press - 70% (of snatch) (160#) x 5, 75% (170#) x 5, 80% (180#) x 5 x 2

WOD:
Amanda:
9-7-5
- Muscle-ups (jump to the rings) <-- that was AWESOME!
- Squat Snatch (135#)

Time: 13:58 (PR)

- Lots of strength stuff because I fucked up on my program and read the wrong days workout for yesterday so combined yesterdays with today's (just left out a couple sets of jerks since I've done way too many of them lately!)
- Amanda was awesome... so pumped I could get the muscle-ups even with the jump... failed one rep and my last two reps on the 5 M/U were unbroken so that was great.
- ALSO GOT FIRST BAR MUSCLE-UP TODAY!!!

Gettin' A Little Heavier

Jan. 23, 2013

Strength:

- Snatch - 72% x 1 x 3 (165#)
- Clean & Jerk - 77% x 1 x 3 (215#)
- Clean Pull - 95% (of clean) x 3 x 3 (265#)
- Clean Deadlift - 103% (of clean) x 3 x 3 (290#)
- Back Squat - 78% x 3 x 5 (280#); each set followed immediately by 3 box jumps.

- no met-con

Heavy Jerks AGAIN? ....REALLY!?

Jan. 22, 2013

Strength:

- Power Snatch - 75% x 2 x 3 (150#)
- Jerk - Max for the day (295#) then... 80% of max x 2 x 2 (240#)

WOD:

5 Rounds:
- 500m Row
- 15 Bench Press (135#)

Time: 19:21

- Failed the Jerk at 310#... there has been more max split jerks in this program than Snatch/Clean and Jerk maxes... WTF?!

- Bench always sucks... fun to row for once though!

Week Three

Jan. 21, 2013

Strength:

- Snatch - 78% x 1 x 3 (175#)
- Clean & Jerk - 73% x 1 x 3 (200#)
- Snatch Pull - 95% (of snatch) x 3 x 3 (215#)
- Snatch Deadlift - 105% (of snatch) x 3 x 3 (240#)
- Front Squat - 81% x 3 x 5 (255#) each set followed immediately by 3 box jumps (24")


WOD:

For Time:
- 100 Dubs
- 25 Wall Balls (20#)
- 75 Dubs
- 25 Wall Balls (20#)
- 50 Dubs
- 25 Wall Balls (20#)

Time: 8:41

- Double unders were tripping up a lot.
- Pretty thrashed from Cindy on saturday.

Second Set of Maxes

Jan. 19, 2013

Strength:

- Snatch - Max for the day (205#)
- Clean & Jerk - Max for the day (270#)
- Back Squat - Max for the Day (355#) High-bar

WOD:
Cindy:
20 min. AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Score: 19 rnds + 1 Pull-up (PR by 15 reps)

- Did some butterfly pull-ups for like first 10 rounds just to try them...
- Push-ups always get meh!

Heavy Overhead

Jan. 18, 2013

Strength:

- Jerk (max for the day) 225-245-265-285-295-305# (5# PR)
- Jerk - 80% x 2 x 3 (245#)
- Snatch from blocks (bar just above knees) - 70% x 3 x 3 (160#)
- Clean from blocks - 70% x 3 x 3 (200#)

- No met-con again today... only doing 3 met-cons per week for the rest of this cycle
- PUMPED about the jerk's the past weeks

WODless

Jan. 16, 2013

Strength:

Clean & jerk - 77% x 1 x 3 (215#)
Snatch - 72% x 1 x 3 (165#)
Clean pull - 95% (of clean) x 3 x 3 (265#)
Clean deadlift - 103% (of clean ) x 3 x 3 (290#)
Back squat - 78% x 3 x 5 (285#), follow each set immediately with 3 box jumps

- just not feeling a met-con today... gonna try just 3 a week during the rest of the cycle maybe add a fourth if it feels alright.

Filthy

Jan. 15, 2013

Strength:

- Power Snatch - 82% x 1 x 4 (155#)
- Power Clean + Push Jerk - 82% x 1 x 4 (210#)
- Overhead Squat - 85% x 1 (245#), 75% x 2 x 2 (215#)

WOD:
Filthy Fifties:
- 50 Box Jumps (24")
- 50 Jumping Pull-ups
- 50 KB Swings (1 pd.)
- 50 Walking Lunge Steps
- 50 K2E
- 50 Push Press (45#)
- 50 Good Mornings (45#)
- 50 Wall Ball (20#)
- 50 Burpees
- 50 Dubs

Time: 27:08 (PR 2+ minutes)

- Burpees and K2E always take way longer than expected
- Feeling tired and sluggish today

JT

Jan. 14, 2013

Strength:

- Snatch - 77% x 1 x 3 (175#)
- Clean & jerk - 72% x 1 x 3 (200#)
- Snatch pull - 95% (of snatch) x 3 x 3 (215#)
- Snatch deadlift - 103% (of snatch) x 3 x 3 (235#)
- Front squat - 78% x 3 x 5 (245#) follow each set immediately with 3 box jumps


WOD: 

JT
21-15-9: 
- HSPU
- Ring Dips
- Push-ups

Time: 21:36

- Dem shoulders...

First Round of Maxes

Jan. 11, 2013

Strength: 

- Snatch - Max for the day (200#)

- Clean & Jerk - Max for the day (265#)

- Front Squat - Max for the day (305#)

- No metcon today really long week of training 

- Snatch wasn't where I wanted it but it's okay... only up from there

- Cleaned 275# and had no air for the jerk 

- Front squat was definitely a max for the day

- Hopefully with the 3 on - 1 off, 2 on - 1 off work/rest schedule works out better than 5 on - 2 off

Overhead/Press Work

Jan. 10, 2013

Strength:

- Jerk - max for day (300#)
- Then - 80% of that x 1 x 3 (240#)
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets (150#)
- 2-position clean (floor, mid-thigh) - 65% x 3 sets (185#)
- Push press - 75% x 5 x 4 (185#)

WOD:

4 Rounds:
- 4 Muscle-ups
- 16 KB Snatches (1.5 pd.) (8 left/8 right)

Time: 10:10

Jerk Video:

Quick Day

Jan. 9, 2013

Strength:

- Snatch - 70% x 1 x 4 (160#)
- C&J - 75% x 1 x 3 (210#)
- Clean Pulls - 90% (of clean) x 3 x 3 (250#)
- Clean Deadlifts - 100% (of clean) x 3 x 3 (275#)
- Back Squat (high-bar obvi!) - 75% x 3 x 5 (275#) (each set immediately followed by three box jumps)

WOD:

Annie:
50-40-30-20-10:
- Dubs
- Sit-ups
Time: 7:15 (PR)

Small OLY day and finally some rope climbs

Jan. 8, 2013

Cycle Stuff:

- Power Snatch - 80% x 1 x 4 (150#)

- Power Clean + Push Jerk - 80% (of power clean) x 1 x 4 (205#)

- Overhead Squat - 80% x 1 (230#) - 70% x 2 x 2 (200)

WOD: 

AMRAP 15 min.

- 1 Rope Climb (15ft.)

- 10 Burpees

- 20 Wall Ball (20#)

- Got 6 rounds (JUST squeaked in that last wall ball)

New OLY cycle and a Gasser

Jan. 7, 2013

Cycle Stuff:

Snatch - 75% x 1 x 3 (175#)
C&J - 70% x 1 x 3 (195#)
Snatch Pull - 90% (of snatch) x 3 x 3 (205#)
Snatch Deadlift - 100% (of snatch) x 3 x 3 (225#)
Front Squat - 75% x 3 x 5 (240#) each set immediately followed by 3 box jumps (24")

WOD:

21-15-9:
- C2B Pull-ups
- Power Snatch (75#)
- Box Jumps (30")

Time: 10:58

Overhead Work + Pushing

Jan. 4, 2013

Strength:

Overhead Squat
3-3-3-3-3
- used 235# for all five sets and was almost a perfect weight think 245# would have been just enough to have to fight that much harder for it.

WOD:

- 3 min. Snatch (165#)
- rest 1 min.
- 3 min. Overhead Walking Lunge (55# plate)
- rest 1 min.
- 3 min. Double Push-up Burpees - jump and touch ceiling (about 1.25 ft.)

- Scores were 17 snatches (2 failed reps, also think I went too fast out of the gate), 62 lunge steps (felt pretty well paced), and 20 burpees (always fun at the END of a wod).

- Starting a new strength cycle next week (5 week Catalyst OLY cycle) along with 3-5 met-cons added on and a new semester of school so this should be a good few months of training!

Press/Pull/Push/Slam

Jan. 3, 2013

Strength:
EMOM for 12 min.
- 3 Bench Press (used 175# and it was the perfect weight)

WOD:
4 rounds:
- 1 min. C2B Pull-ups
- 1 min. Thrusters (135#)
- 1 min. Ball Slams (40#)

*Score is lowest amount of reps from each round
I got 29 (10, 8, 11)

Just the fact of having to get right into the work with only having 1 minute to do as many as possible is a mental battle of when to rest/work that I need to work on and will definitely be a good help for met-cons.

Hang Cleans and a WOD from hell

Jan. 2, 2013

Strength:
- 1 Hang Squat Clean every 45 sec. for 12 min.
* Used 235# no fails.

WOD:
6 Rounds for time:
- 10 Dumbbell Power Cleans (95#) (alternate arms each rep)
- 30 sec. cumulative L-sit hold
- 10 Handstand Push-ups
Time: 35:09

- L-sits killed me