02102014 - Monday

A. 3 RM TnG clean and jerk. Hurt hip flexor so did hang clean and jerk. Worked up to 245


B. 3 Rnds:
:30 Burpees
:30 HSPU
:30 Hang Clean
:30 Pullups
:30 Double unders


C. 3 x 5 GHR

02052014 - Wednesday

A. 5rm bench - 245 

B. 4 x 12 single arm row - 70lb

C. 4 rnds 

:30 AD

:30 wall balls 

:30 burpees 

Consistent with ad range 22-23 cal

15 wall balls per round 

13-14 burpees per round 

02042014 - Tuesday

A. Power clean from the knee work up to heavy single - 165


B. Max OHS for day - 255


C. 15-12-9-6
Deadlift (135)
Hang Clean (135)
HSPU
7:55


**Need to work on HSPU and get higher reps for WODs. Multiple rests taken from muscle failure.

02032014 - Monday

All in all was feeling off this day from the start of the session to the end. Had an allergy issue throughout the day.


A. EMOM 7 of 3 Burpees and 3 Power snatch !35


B. EMOM 10
Evens : 3 back squat 315 - Failed last attempt at 2
Odds - 3 hang power cleans - 185


C. AMRAP 5
10 Thrusters
10 Pullups


Don't know the rounds but this wod was off. Difficulty stringing pull-ups together for the 10 unbroken.


AMRAP 4
20 Double unders
10 Box jumps


AMRAP 2


5 Box Jump
5 Thruster
5 Pullup

02012014 - Saturday

A. 3 rounds 

Row 750

50 KB swings @53

25 T2B 

23:10

B. 20RM push press

155

C. AMRAP 2 (m/f) 

Rope climbs 

8 minute time cap

20 dead lift 225 (m)

20 box jumps 24" (f)

7 bar muscle ups (m)

20 dead lift 155 (f)

20 box jump 30" (m)

3 bar muscle up (f) 

01312014 - Friday

A. 1Rm snatch for day - 205

B. 1rm c&j for day - 275

C. 5x1 pause front squats. Worked to 285

D. 10 AMRAP

30 double unders

15 snatch (75)

5rnds + 3 snatch

5 AMRAP

165 squat clean and jerk - 20

10