01/17/2015

AM 
Row 250m 90% effort 
rest walk 60sec x 15  

150m or 1:40/500m....breathing was very good but legs were just tired from the week. Usually these should be 1:37ish. Let's keep doing these sessions.

PM 
A. clean and jerk build to a tough single in 10mins  
+ 
10, 8, 6, 4, 2 for time 
65% of A clean and jerk can be pc 
burpee over the bar 

rest 12mins  

5, 10, 15, 10, 5 for time 
UB CTB chin ups 

rest 10mins 

30 reps for time 225# front squat from ground for time 

A. 225...shoulder and entire left arm was hurting bad in rack position, just shut it down. 

Did not do the C&J tester because of shoulder.

30 FS - 3:24....again, not comfortable, shoulder/arm hurting. Did 12, 5, 5, 4, 4. Legs were not fresh. 

Rest 10min

CTB tester....1:09. Not too bad. 

01/15/2015

AM
AD 15mins 
Row 15mins  
AD 15mins 
all easy pace 

Completed

PM 
A. halting snatch DL cluster 1. 1. 1; rest 20sec/rest 3mins x 3  
B. muscle snatch x 2/hang snatch x 3; rest 2mins x 3-4sets 
+ 
4mins 95% effort 
15 PS 75# 
30 DU 
rest 3mins 
4min 95% effort 
10 HSPU 
10 TTB
rest 3mins 
4min 95% effort 
10 PC 155# 
20 wall balls 20# 10' target 
rest 3mins 
4min 95% effort 
Row for cals 

Had to miss this session. These are the best prep. Should prob just run this back next week.

01/14/2015

AM 
A1. back squat 1, 1, 1; rest 90sec 
A2. wtd chin up 1, 1, 1; rest 90sec 
+ 
20mins easy Z1 AD  

A1. 425, 440, 450 #15 PR

A2. 123, 123, 128

PM
A. SJ from blocks build to a tough doubel in 12mins  
+  
3 sets increase pace per set 80, 90, 100% effort 
AD 30cals 
FW 50m 100#/hand 
10 burpee jump touch 1' above reach 
10 SA overhead walk lunge 53# R arm 
10 SA overhead walk lunge 53# L arm  
rest walk 3mins

A. 295... Not very comfortable 

3:48

3:32

3:15....left arm is more unstable overhead than right

01/13/2015

AM 
Row 1min easy 
AD 1min easy 
Jump rope singles 1min easy 
Side pank 30sec R and L 
60mins fasted out of bed  

Done.

PM 
A. heaving snatch balance build to a tough single in 10mins  
B. hang snatch build to a 5rm in 12mins  
+
5, 4, 3, 2, 1 for time 
snatch 155# 
MU 
+
9min amrap 
3 thruster 95# 
3 TTB 
increase by 3 every round 

A. 225...didn't feel very comfortable today

B. 175

Tester 1 - 3:01....strung some together. All MU unbroken

Tester 2 - finished round of 18 thrusters + 2 T2B....was tired couldn't push on this

01/11/2015

AM 
Row 6k easy pace 

Completed

PM 
A. clean and jerk build to a tough single in 10mins 
+ 
death by pc and jerk 135#
+
20mins z1 easy pace

A. 275....felt very rusty. Need some technique work at lower loads. I thoughts this was good considering we haven't done all year

11rds + 8...ouch. Did singes thru 8. Them started to string some together. Needed this for barbell work. Clean turnover got better through out the workout. 

Row completed. 

01/10/2015

AM 
Row 5k easy pace every 500m do 2 burpee MU

Completed. Felt good. 

PM 
A. 10mins to build PS x 1/OHS x 3  
B. back squat build to a tough double in 10mins  
+
30, 20, 10 for time unbroken 
chin up 
wall balls 20# 10' target 
+
5, 4, 3, 2, 1 for time 
back squat 255# 
bar MU 
+
amrap HSPU strict on DB or P bars 
AD 20sec 97% effort 
rest walk 4mins x 4 

Great session! Felt really good and hammered these. 

A. 225...very solid. Failed 235

B. 405....good weight.

3:16....unbroken. Hurt

1:56....unbroken

PHSPU sets 11,11,7,7....rowed instead of AD. Fixed AD, picking it up Tuesday. 

01/08/2015

AM
AD 15mins 
Row 15mins  
AD 15mins 
all easy pace 

Not done

PM 
A. snatch grip deadlift build to a tough 3 in 10mins 
B. muscle snatch x 3/hang snatch x 3; rest 2mins x 3-4sets 
+ 
4mins 95% effort 
5 PS 95# 
10 HR pushups  
rest 3mins 
4min 95% effort 
3 pHSPU unbroken 5" deficit 
10 T2B unbroken 
rest 3mins 
4min 95% effort 
Row 500m remainder of time amrap 
wall balls 20# 10' target 
rest 3mins 
4min 95% effort 
20 DU 
5 burpees 
10 air squat 

A. 285

B. 135

5rds + 5 + 4HRPU

6rds

48 WBs, did row in like 1:50

5rds + 20 + 3burpee