130227

AM
Front Squat/Back Squat
3/6@85% of FS
6 sets
215. Not a religious experience but very close.

5 rounds:

10 HSPU

20 Jumping squats with barbell (45)

40 double unders

7:34 no push today. Felt slow.

PM
Oly:

Snatch from power position off blocks (hips): 5x3

135.

Clean from power position off blocks + push jerk (hips): 5x3+1

145, 155 x 4 sets. Catching it before it hits the boxes is hard and didn't have time to pull the boxes down lower so I stayed light. 

Conditioning: 

7 rounds:

2 minutes to complete-

Row 20 Calories
12 Lateral Box Jumps 20″
ME MU

*Rest 1 minute after each round.

Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.

1:18, 1:21, 1:16, 1:15, 1:13, 1:17, 1:19
MU: 1, 1, 2, 2, 2, 2, 5 just for fun but only had time for 2. 

Skill: 

A) ME Strict pull-ups: 3xME

16, 10, 9

B) GHD sit-ups: 3x12 med ball weighted

20#, 30#, 30#

130226

AM
4 Rounds:

400 m run

ME UB Wall Balls (14#, 10ft target)

rest 1:1

any rounds of wall balls with less than 25 reps does not count

Didn't have it in me to go all out. Did 31 or 30 per round and 5 rounds. After round 1, I cut the rest in half.

PM

Jerk from rack: 7 sets of 1 working up to heavy single THAT IS ABSOLUTELY PERFECT 

Up to 205. Shoulders had nothing today. 

Got some new kicks though! Super pumped about them. :) This is 205.

Then: 2 min ME reps of push jerk @ 70% of heaviest single

Went with 175. Focused on form and did 12 reps in 3 mins. 

3 sets: 20 UB KB Swings with 70# KB then immediately attempt ME C2B Pullups, rest 45 sec between sets

Ridiculous. but completed. 20/16, 20/9, 12-8/7

130225

AM
A) 4 sets ME deficit HSPU KIPPING 4-6in deficit
21, 21, 15, 16 (6in deficit)
B) 4 sets 8 reps each leg Double KB Front Rack Hold (35#) step ups on 20" box. Do all the set without dropping KB
Sets of 8. These are awful.

4 Rounds: 30 sec ME Cal Airdyne + 30 sec ME burpee broad jump, rest 30 sec: score is total calories + total broad jumps
52 calories
30 burpees

PM
Power Snatch + Hang Snatch: 5 sets at 90%+ of Power Snatch (POWER SNATCH MUST BE PERFECT)
140 x2, 145 x3. This is 145.

Power Clean + Hang Clean + Push Jerk: 5 sets at 90%+ of Power Clean
185 x3, 190 x2
This is 185.

This is 190. 185 was better.

6 rounds for time of:
4 muscle ups
10 overhead squats, 95 lbs
10 hand stand pushups
9:48 Ouch my arms.

130224

AM
Snatch Deadlift +Snatch Romanian Deadlift (go to just above floor) + Snatch: 4 sets all between 75-80%.
145. This was about 85%. 

4/8's x5sets at 90% of earlier this week (80% of 90% of FS)

185

Conditioning:

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

7:39. UB and felt good. Midline getting stronger everyday. 

130223

AM
A) 3x10 Weighted Back Extension 30#
B) 3x15 Strict T2B completed.

Conditioning
15 min AMRAP
2 squat cleans (75% of 1rm)
10 bar facing burpees
3 squat cleans
10 bar facing burpees
4 squat cleans
10 bar facing burpees
.....
160#. Finished the round of 8 + 2 cleans into the round of 9.

PM
Snatch off blocks(below knee)
7x1
Up to 140 

Clean off blocks(below knee)+ jerk
7x1
Up to 200. Here it is below.

Never done more than 185 off the blocks. :)

Here is a cool sequence of the above:

Emom 12
10 second airdyne sprint

130221

AM
Jerk
3@70%  155
3@75%  165
3@80%  175
2@85%  190
2@90%  200
1@95%  210, 215
10 reps AFAP @ 80%
180. 3:20 ish. Focused on form. 

Good Morning into Snatch Grip Push Press 4 x 6
115, 125 Back started to cave so I went back down, 115, 115

Conditioning
Run 200m
5 Power Clean (70% of max)
Rest 1:1
All out! Continue until time deviates 45 sec.
Coach messed up:
1:24, 1:18, 1:16, 1:15, 1:18, 1:17, 1:18, 1:17, 1:19, 1:19, 1:20, 1:21, 1:25, 1:24, 1:22, 1:24
UB. stopped at 16


PM
Behind the neck Thruster
70% of Push Press
5 x 3
135

Skill:
ME strict MU + 5 MU
3 sets, rest as needed
2+5, 3+4, 2+5

Conditioning:
30 cal Airdyne
Rest 3 minutes
3 sets
1:48, 1:58, 2:03 ouch.

130220

AM
Clean
2x3
2x2
1 heavy single
Up to 205 for heavy single

15 power cleans (155) AFAP
1:24

Conditioning: 10-->1 Squat Snatch, Box Jumps (95/65#: 20in)
Legs were so sore from yesterday's work that I was pretty much set up for failure here. Legs would not work. Most excrutiating pain I have felt in a long time. 7:26

PM
1) A) 2 Hand KB Snatch: 3xME sets 25, 25, 26
B) Wt. Back Ext on GHD: 3x10 30#

2) A) KB Swing: 3x15 UB KB Swings @ 70# completed
B) Bottom to Bottom FS @ 50% of FS: 3 x 6 reps 135#

Conditioning
7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

Rest 1:1
completed. 24:14 total time I think. First round was 1:42. Lost count after that since I was doing with partner.

130219

AM
Front Squat:Back Squat
4/8 @ 80% of FS
205. omg kill me

PM
3 sets
ME cal airdyne 45 sec
Then ME MU immediately after
Rest as needed
21, 20, 18

Snatch
2x3
2x2
1 heavy single
Up to 165 for heavy single

Snatch pulls @ 100%
3x3
175, 185, 185


7 min AMRAP
16 pull-ups
8 Push jerks (155/105)
Then 1 min ME UB hang cleans
6+4, 16

130218

Active rest day

Skill: 3 sets: 15 UB KB Swings (70#) + 50m farmer carry with 70# in each hand. Rest as much as needed between rounds

Conditioning: 12 minutes: Airdyne: 10 sec max RPM, 50 sec @50 RPM

130216

AM
Krispy Kreme Challenge

PM
Power Snatch Max
155. 5lb PR.

Power Clean + Push Jerk Max
Up to 195.

For time:
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
12:27
slow

130215

Snatch from blocks: at hip (power position): 5 sets of 2
up to 140.

Tempo Snatch First Pulls: 4 sets of 2: 4 secs to top of knee, 4 sec to floor @ 100% of snatch
175

HSPU: 4 sets of ME Strict + 5 kipping
42, 40, 40 (+8 kipping each set)

AMRAP in 8 min: 50 Double Unders, 10 Front Squat start on floor (155/115), 10 Bar Facing Burpees
Bad day. 3 rounds + 50 DU

Was supposed to do a PM session but called it there. 

130214

Tall snatch:4x4 30 sec rest at 50%
85

4/8's x5 sets at 75% of FS
190 KILL ME.

Airdyne (row if not): 12 minutes; 10 sec hard as possible, 50 sec at 50%-75%

130213

AM
1)Clean and Jerk: 3 singles @ 80%, 3 singles @85%, 3 singles @ 90%, then add 5lbs until you fail ONCE.
170, 180, 190, failed at 200 but made a second attempt and got it because I was so pissed that I didn't hit it easily. 

2)Clean Pulls @ 105% of last made attempt: 3x3
115

3)50 WB with 30

4)12.1 (suggested by a friend at the last minute)
7 min BURPEE


PM
1)Top Pull Deadlifts @ 85%: 7 sets of 2 reps: http://www.coachseye.com/OD25
245, 245, 255, 255, 265, 265, 265

2) A: Strict Weighted Pullups: 3 sets of 5 reps 
45, 50, 50
B: GHD Weighted Back Ext: 3 sets 10 reps
30

3)4 sets ME Free-Standing Handstand Hold. If you can't hold for more than 30 sec then practice wall-facing HS Holds trying to keep ONLY nose and toes on the wall.
1:02, 1:00, 0:49

4)For time: Wear 40#/20# Vest if at all possible

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

15:05

130212

AM- 4:15am
1) Snatch Grip Push Press + 6 sec pause OHS: 4 sets ALL at max weight possible (should be 90-100% of snatch)
165, 165, 175, 175

2)Jumping Good Mornings: 4x8
105

3)Double Handed KB Snatch: 3 sets 15 (2 sets at 35, 1 set ME at 53)

4)4 Rounds: ME Cal Airdyne in 1 min (row if no airdyne), 1 min ME burpees, rest 4 minutes
22, 21, 20, 17

5)my birthday wod that was programmed and my gym:
"SARABETH"
7 MU
7 HSPU
7 Power Clean (205/135)
12:58 no push after that airdyne. 

130211

AM
1) Snatch: 60% x3 reps, 65% x 3 reps, 70%x3 reps, 75%x3 reps THEN DO CONDITIONING IMMEDIATELY AFTER
105, 115, 125, 135

2)Snatch: EMOM for 5 minutes 2 snatches @80% THEN AMRAP Snatch in 2 min @ 80%; rest 5 min repeat the EMOM And AMRAP again: score is total combined MADE reps, if you miss a rep in the EMOM you cannot make the rep up. It's 5 minutes of 2 snatch attempts
140#. 18 reps each time. No misses during EMOM. 1 miss during the 2 mins each set. 

3) Bench Press: 7x3: Take 3 seconds to get down, touch chest explode up to top; 75% of 1RM Wt.
135.

PM
1) Power Clean + Split Jerk: 1 + 2: 5 sets @ 75% of CJ
165.

2) 4 Front Squat/ 8 Back Squats @ 75% of FS x 5 sets
190. Kill me

3) Ring Dips: 4 sets ME reps, rest 90 sec between attempts
30, 21, 15, 14

4) Jackie
7:20

5) GHD Back Ext: 3x10: Start at parallel go to bottom MAINTAINING back ext and return FAST to Parallel
20#

130209

Tall Clean: 5 sets of 5

Conditioning:
*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time. 
19:55

130208

AM
1) 2 Cleans + 1 Jerk: 5 sets @ 90% of CJ
190

2) Jerk Drives: 3 sets of 3 @ 100% of jerk
235

3) AMRAP in 7: 7 Deadlifts (315/205), 14 pushups, 21 double unders, 100 m sprint
6 rounds

PM
1) Front Rack Holds: 4 sets, 10 sec hold max weight: Come off the jerk blocks holding weight well above jerk max, IN JERK GRIP. Should be VERY VERY heavy.
265

2) Good Morning into Snatch Grip Push Press + OHS with 6 sec pause: 4 sets: 5 + 1
105, 125, 135, 135. Too heavy.  Next time lower weight.

3) Weighted Pullups: 3 sets of 5 reps AHAP
35, 40, 40

4) 7 Rounds: 2 Min Running clock complete: 30 UB Double Unders, ME MU(7 Max), ME Burpees in remaining time. Rest 1 Min between rounds Note: DU must be UB, if you miss start over, score per round is # of burpees.
7+22, 6+21, 5+20, 4+21, 4+22, 4+23, 4+24

130207

1)Tall Snatch: 4x4 rest 30 sec between sets
55, 75, 75, 85. Did sets of 5. Oops.


2)BACK SQUAT: 7/13 @ 70% FS.
7 FS/13 BS
180. Kill me.

3)5k run @ 85% pace
completed. Legs were bricks. Literally.

130206

AM
1)Power Clean Ladder: Every 45 complete a rep having followed the following reps: Women: 115, 125, 135, 145, 155, 165, 175, 185 Men: 165, 185, 200, 210, 225, 240, 255, 275. If you fail before reaching the last weight count how many COMPLETED attempts are left till the end AND drop to previous weight completing that many reps at that weight. I want 8 reps no matter when you fail.
completed easily. Used it as a warm up really.

2)Drop Snatch: 3 sets 3 reps AHAP
125, 130, 130

3)3x15 UB Toes to Bar- rest as much as needed, if this is easy do them strict
completed. 20-30s rest each set.

4)100 Ab-Mat Situps for time
2:47

PM
1)3 Position Snatch: Floor, Top of Knee, Hip: 7 sets all performed between 80%-90% (go up as you can)
125x2, 130x3, 135, 135F, 125. Felt off tonight.

2)Snatch High Pulls: 3 sets of 3 @ 100%
175.

3)90 sec max effort alternating pistols, rest 30 sec, 60 sec ME KB Thrusters (53/35), rest 30 sec, 90 sec Max Distance Burpee Broad Jumps, rest 30 sec, 120 sec Max Cal Row or airdyne if you have one, rest 30 sec 90 sec max effort alternating pistols
63 pistols
23 kb thruster
90ft burpee broad jump
26 calories
58 pistols

130205

AM
1)Below Knee Off Boxes: Clean + FS + Jerk: 5 sets of the combo (should be shooting for between 87-92%)
up to 185. 175 had better technique so I stuck with that.


2)Bench Press: 1x8, 2x5, 2x3
135, 145 for the rest. These numbers are down but oh well.


3)50 DU Buy in (must be UB): 6 RFT: 50 M Farmer Carry (53/70), 5 OHS (115/165), 10 KB Swing (53/70) THEN 50 DU Buy Out (must be UB)
15:04 back locked up. Midline is just shot. OHS were easy.

PM
1)6x100 m run rest 15 sec, increase pace on each one, 3x200 m run, increase pace on each rest 30 sec after, 1x400 m run AFAP
This was bad. Just lacking the push today. Legs are so sore. I was like the fat kid on the football team that couldn't run. Lol

2) Tumbling class :)

130204

AM
1) Snatch from BELOW the knee off the blocks: 4 sets of 3
up to 145

2)BS: FS:BS 7/13 @ 70% of FS
180


3) 5 RFT: 10 Power Snatch (115/75), 20 Wall Ball
10:38

PM
1)Deadlift: Find HEAVY (not maximal) 5 RM then 2 reps every 30 sec for 6 min @ same weight
255. Did not go for a 5rm.

2) Deadstop FS 4sets of 6 reps @ 50%. The focus is not on loading but keeping an absolutely vertical torso.
130


3) Suicide Shuttle Run: Cones @ 10, 20, 30, 40 m: run longest to shortest: 6 runs rest 1:1. Do with partner if possible
runs were too long. Oops. 1:03-1:05

130202

SNATCH
Full, Hang: Find heavy combo in 15 min 
THEN 10 singles from ground every 30 sec @ 85% of combo 

THRUSTER
4 sets of 6 reps @ 75%-80% of CJ

AMRAP in 15 min: 
10 pullups
15 wall balls 
20 box jumps

130201

Happy February! My birthday month :) also the month of LOVE!


AM
Cleanx3 + 1 Jerk: 4 sets as close to 85% of clean as possible
185. Oops 88%. Legs feel like bricks. No drive out of the hole after the first rep of the set.

Clean Stance Deadlift: 5 sets of 5 AHAP
245

AMRAP In 12 minutes: 5 power cleans (165, 115), 10 Bar Facing Burpees, 200m run
5 rounds + 15 reps. Other than my legs burning on the burpees, I felt great.

PM
Two Handed KB Snatch: 3 sets of 12 unbroken as heavy as possible
35, 35, 53 for a set of 4 then 3

OHS 4 sets 5 reps at 90-100% of snatch
Stayed at 155 -90%

Behind the neck jerk grip push press + jerk grip OHS with 6 sec pause at bottom: 3 sets 5+1
145, 155, 160

Here is 160:

Pistols (weighted if possible) 3 sets of 12 each leg
35, 53, 53lb KB

Row: 15 min row: start at 18 s/m work to 32s/m then back to 18s/m shifting 2 s/m every 1 minute
3338 meters