Week 4, day 1 + Greenville Games wod 1

July 1

A. Clean & Jerk - 75% of clean x 2+1, 80%x1+1x2, 85%x1+1x2
B. Clean Pull - 95% of clean x3, 100%x3, 105%x2x3
C. Backsquat - 70%x2x5

+

Wod #1 from Greeneville Games (Team)

10 min Amrap

15 KBS (2/1.5 pd)
15 Burpees

1 person working at a time, Partners alternate and do not start until the other has completed the 15/15.

Results:
A. 115, 120, 130
B. 145, 150, 160
C. 140 all sets

+

8 rounds + 11 KBS

all movements UB for both Amber and I, should be a good one for us at the comp!

C&J 130#

Week 3, day 5

June 29

A. Front Squat - 90%x1x5
B. Snatch - heavy single
C. Clean & Jerk - heavy single
D. Snatch Pull - 100% of snatch x3x3

+

Hero Wod - Josh:
21 OHS (95/65)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups


Results:
AM:
A. used 155
B. got 95 as a squat snatch and 100 as a PS, no problem pulling bar high just not commiting to dropping under
C. 145 C&J PR, hit 150 on the clean for 3 attempts solid and was close to having 150 overhead but did not drop under enough on the jerk

PM:

D. used 100# for Snatch Pull
+

Josh - 7:25
all OHS unbroken, which is a huge deal for me as I used to loathe OHSs and then I butterflied all pull ups in quick amrap sets - butterfly needs some detail work

Syke , this is not me doing the workout, but Annie Sakamoto kicking butt.

First set of OHS and some pullups

Week 3, day 4

June 27

A. Power clean + Push Press -75% of PSx2(1+1), 80%x2(1+1)x4
B. Snatch Push Press + Snatch Balance - 70% of snatch x 2+1, 75% x 2+1x2, 80%x2+1x2
C. Clean Pull- 95% of cleanx3x4

+

5 RFT:
5 Box jumps rebounding (22")
10 HSPUs
15 Wall Balls
100m Run

Results:

A. 1 set x 90#, 4 sets x 95#
B. 1 set x70, 2 x 75, 2 x 80# - snatch balance very challenging for me
C. all sets with 140#

+

14:06
all my worst movements in 1 workout
first round of 10 HSPUs UB, then 5s, then down to splitting it in last 2 rounds as 4/3/3 - no fails

Week 3, day 3

June 26

A. Clean - 75%x3, 80%x2x4
B. Jerk BTN - 75%x2, 80%x2x4
C. Snatch Pull - 100% of snatchx3x4
D. Backsquat - 70%x2x5
E. Complete 5 sets of 10 K2E UB, rest 1 min

+

Add in conditioning class wod if you wish

Results:
PM
Starting to use the 45# bar except for snatch movements
A. 1 sets x 115, 4 sets x 120
B. 1 sets x 95, 4 sets x 100
C. 4 x 100
D. 5 sets x 140 - feels light? so focused on depth
E. completed UB

+

no time for conditioning

Ugh! hard week getting back on schedule - lots to do after being gone so much this month!!!!!

Squat Clean 120x2

Week 3, day 2

June 25

A. Power Snatch + Snatch Push Press + Overhead Squat - 70% of PSx2+2+1, 75%x2+2+1x2, 80%x2+2+1x2
B. Power Clean + Power Jerk - 75% x 2+1x2, 80% x 2+1x2
C. Snatch Pull - 95%of Snatch x3x4

+

Complete for time: 20-15-10 reps of DB Push Press, DB Bent row, Burpee over DB

Results:

A. 1 sets x 70, 2 x 75, 2 x 80#
B. 2 sets x 110, 2 x 115
C. 4 sets x 95#

+

7:26 with 25# DBs
UB except for DB row was sets of 5s

Week 3, day 1

June 24

A. Front Squat - 85%x3x4
B. Snatch -75%x3, 80%x2x4
C. Jerk (hold split 3 secs) - 75%x3, 80%x2x4
D. Clean Pull - 100% of cleanx3x4

+

3 RFT:
5 Power cleans - 95#
10 T2B
400m Run


Results:
A. all sets 145#
B. 3 sets x 70#, 4 sets x 75#
C. 3 sets x 100, 4 sets x 110
D. 4 sets x 150#

+
3 RFT:

8:30

Front Squat 145x3

Week 2, day 4

June 20

A. Power clean + Push press - 75% of PP x2(2+1)x3, 80%x3+1x2
B. Snatch Push Press + Snatch Balance - 70%x3+1x3, 80%x3+1x2
C. Clean Pull - 95% 3x5

Results:

A. 2 sets x 90#, 3 sets x 95#
B. 3 sets x 70, 2 sets x 80#
C. 3 sets x 140#, 2 sets x 145#

Clean pulls 145#

Week 2, day 3

June 19

A. Front Squat - 85%x2x5
B. Snatch - 75%x3x3, 80%x2x2
C. Jerk (hold split 3 secs) - 75%x3x3, 80%x2x2
D. Clean Pull - 95% of clean x3x2, 100x3x2
E. 4 sets of 15 UB T2B, rest 1 min

+

Add in conditioning class wod if you choose

Results:

AM:
A. all sets 145#
B. 3sets x 70, 2 x 75
C. 3 sets x 100, 2 x 110
D. 2 sets x 140, 2 x 145

PM:
E. sets of T2B completed UB

+

For time:
5-4-3-2-1 MUs
20-16-12-8-2 Wall Balls

7:05
first round UB, then MUs were - 2/1/1, then all singles. Wall balls were 20, 8/8, then UB

Week 2, day 2

June 18

A. Power Snatch +Snatch Push Press + Overhead Squat - 70% of PSx3+3+3, 75%x3+3+3x4
B. Power Clean + Power Jerk - 75% of PCx2(1+1)x4, 80%x2(1+1)x1
C. Snatch Pull - 95% of snatch x 3x2, 100%x3x3
+

4 RFT: 10 Pistols alter., 20 Push ups, 30 DUs

Results:

A. 1set x70#, 4x75#
B. 4sets x110, 1 set x 115
C. 2 x 95#, 3x100#

+

5:32

Pistols UB
Push ups were 10/10, 10/5/5, then 5s, 3s, 2s, 1s remaining rounds
DUs UB - except for trip on first DU in first round - getting better at breathing and relaxing while doing them

 Video of last complex of A

Week 2, day 1

June 17

A.Clean - 75%x3x3, 80%x2x2
B. Jerk BTN (hold split for 3 sec)-75%x3x3, 80%x2x2
C. Backsquat - 70%x2x5
D. Snatch deadlift - 100%x5, 105%x5x2

+

12 Min EMOM:
5 HSPUs (paralette if able)
6 DB Snatch alternating
5 Ring push ups

Results:

A. 1x110#, 2x115 then 2x120
B. 3x100#, 2x110, these weights are based on Jerk from front rack not BTN
C. 1x145, rest of the sets 135#
D. 3x 100#, 2x105

+

Emom completed with regular kipping HSPUs, getting faster, DB snatch with 50#

New River Gorge Trip

We took a long weekend June 14-16 to the New River Gorge, WV. We did 2 days of rock climbing and 1 day rafting on the Middle New River.

Week 1 of 5, Day 4

June 13

A. Power Clean + Push Press - 75% (of PP)x2(2+1)x5
B. Snatch Push Press + Snatch Balance - 70% of snatch x3+1x5
C. Snatch Pull - 90% (of snatch)x3x5

+

5 RFT:
10 CTBs
10 Ring Dips
10 GHDs
20 DUs

Results:

A. used 90#
B. used 65%
C. 90#

+

11:00
first 2 rounds of CTBs were UB, then down to 5s, 3s, 2s, Ring dips broken all over, GHDs UB, DUs UB I believe

Week 1 of 5, Day 3

June 12

A. Clean - 75%x3x5
B. Jerk BTN (hold split for 3 sec) - 75%x3x5
C. Backsquat - 70%x2x5
D. Clean Pull - 90% of clean x 3x2, 95%x3x3
E. Accumulate 5 min FLRs

+
Add in Conditioning class workout if you choose

Results:

A. 5 sets x 110#
B. 5 sets x 95
C. 1 set 135, 4 sets x 140
D. 2 sets x 130, 3 sets x 140

no time for conditioning today

Clean 110x3

Clean pulls

Week 1 of 5 - Day 2

June 11

A. Power Snatch+Snatch Push Press+Overhead Squat - 70% (of PS)x3+3+3 x3, 75%x3+3+3+3 x2
B. Power Clean+Power Jerk - 70% (of PC)x2(1+1) x2, 75%x2(1+1) x3
C. Snatch Pull - 90% of Snatch x3x2, 95%x3x3

+

5  RFT:
200m Row
10 KB clean + Push Press

Results:

A. 3 sets at 70#, 2 at 75#
B. 2x100#, 3x110
C. 90x2, 95x3

+

5 RFT: 11 mins with 30# KB

 PC + PJ 110#

Week 1 of 5, Front Squat Emphasis Strength Cycle

June 10, 2013 - Monday

AM:
A. Snatch - 75%x3x5
B. Jerk - 75%x3x5
C. Front Squat - 75%x3x5
D. Snatch Deadlift - 100% of snatch x5x3
+

PM:
10 min EMOM: add weight as able
odd:3 wtd CTB pull ups
even:3 wtd dips
 +
Class wod:
10 min Amrap :
20 KBS 44#
15 Plank burpees
10 Box jump/step downs 24"

Results:
A. 2 sets at 70#, 3 sets at 75#
B. all sets at 100#
C. 2 sets at 125#, 3 sets at 130
D. all sets at 100

EMOM:
CTBs - 9#, 9#, 11.5, 11.5, 11.5 all x 3
Ring dips the same
+
10 min amrap
4 rnds + 30

Snatch + Map

June 8

A. Snatch below knee 5, 4, 3, 2, 1

+

10 min amrap @85%:
10 Thrusters 65#
10 pull ups
20 DUs

rest 5 mins

10 min amrap@85%:
10 Hang Squat Snatch 55#
10 K2Es
200m run

Results:

Snatch - 55x5, 65x4, 75x3, 85x2, 90x1

+
6 rnds - Thrusters UB, Pull ups were butterfly (sets of 5s, 1 sets of 10)
3rnds + 20 reps - Hang Squat Snatch (challenging but by the end I figured out how to actually TnG these and it was much easier), K2Es UB, run felt sluggish

CP + "Mini" DT

June 7


A. Backsquat (20x1) 20x2, r3m
B1. Elbowing Row(3011) 6-8 reps x3, r30secs
B2. KB front rack walking lunges 20 steps alternating use weight that you can be UB x3, rest 1m

+

"Mini" DT
3 RFT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (rx wmns - 105#)

Results:
A. 115x20, 125x20
B1. 15#, 20, 25 all x 8
B2. 26#KBS x 20 steps for 2 sets, 1 set with 30#s
+ 
Ugh!
Got messed up on rep scheme and instead did 12 DLs, 6 HPCs, 6 Push Jerks for 3 rounds in 5:25

Row repeats week 1

Back home and hoping to adjust back to my training schedule soon, still feeling a bit off from road trip, sleep and food being off.

A. EMOM 24 mins:
5 CTBS
5 HSPUs - kipping getting much better and faster
3 rebounding box jumps 24"

B. BB NG High Pulls - 3 sets of 55#x10

C. Row Repeats
Row 500m at 2:09 pace x 4 sets, rest 2:30 between sets

then rest 6 mins after 4th set and repeat

Difficult to hold a 2:09 pace, my body naturally wants to be either at 2:05 or 2:15.

Out of Town Training

Out of town visiting family in Iowa, luckily there was a gym nearby that we could workout at that had some crossfit equipment.

Hamstrings were really tight and I felt pretty sluggish from all the travel so my goal was to really just move.

June 1

Did 3 sets of:
7 mins AD Z1
get off and complete NFT:
10 KBS
15 GHD situps
15 wall balls
5 pull ups
15 back extensions
5 dips

then 5 min AD cool down

June 2

A. Backsquat (2010) 20 reps x 2  - 111#x20, 133#x20
B. BTN  Press (2010) 10 reps x2 - 60#x10,  65x10
C. Wtd Chin ups 2-3 reps - they didn't have a belt and it was akward with a DB between the knees so I kept it light - 15#x3, 20x3, then did 2 sets of CTBs 7#x3

Stomach was too full for any real conditioning so I did 2 sets of lactate work.

1 min of PCs (80#)
rest about 7 mins
30s of PCs, 30s of burpees over bar