2.27.13

5/3/1 C2W3 Bench:  245-275-300(x5), new 5RM...had a rep or two left in the tank.

Olympic lifting class, worked on cleans.  Got 275#, jerked it for a C&J PR, but missed 300 a couple times.

2.26.13

Rest day

2.25.13

Rest Day.

Did Laura's scavenger hunt and get re-engaged.

2.24.13

5/3/1 C2W2: Front squat:
260 - 275 - 290  (starting to do front squat as accessory to squats, never going into pluses)

5/3/1 C2W3 5 - 3 - 1+

Backsquat: 330 - 350 - 374 (x5)
Shoulder Press: 155 - 155 - 171 (x3)   (First set I forgot I had 55# plates on instead of 45#, should have been 135#)

2.23.13

4 sets:
16 box step-ups (alternating) @95#
10 RDLs up to 185

4 sets:
6 hip drivers (@275)
2 pull-up negatives
12 ring rows

Then teamed with Ellis, doing sets of 15 back and forth:

60 24" box jumps
60 KBS 53#
60 pull-ups
60 DL @225
60 T2B
60 S2O @135
60 Wall balls
Then all together
60 burpees (felt aweful)
120 DUs (I didn't do them)
60 burpees (felt even worse)

2.22.13

Repeat of 2.12.13's WOD:


AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)

Got to 85Rx (I think, 83-87 range anyway...Ellis lost count)...12-10-8 @ 95 (I think I went too fast on 95s), 8-7-6-5-4 @135# (a rep scheme that I liked A LOT), singles at 185# (got to 185 a lot sooner than last time, about 90 seconds).   Had trouble getting my elbows around.

2.21.13

Rest Day. 

Did some double unders...getting a little better, need to keep hands out in front. 

2.20.13

5/3/1 C2W2:  3 - 3 - 3+

Dead Lift:  390 - 410 - 435 (x3) (Didn't push too hard, had one or two left in the tank..was losing my upper back a little)

Bench: 255 - 270 - 285 (x5) (Again had 1-2 reps left in the tank)

Weighted dips: 3x10  35 - 53 - 53 (front of shoulders a little sore this morning, more than likely due to this)

Olympic class: 2 seconds holds below and above knee.  Know that the above the knee "spot" feels like now.  Knees need to go out then back.

2.19.13

AMRAP in 7 minutes:
12 power snatch (75lb/55lb)
8 burpees

rest 4 minutes, then….

AMRAP in 7 minutes:
10 thrusters (75lb/55lb)
30 double-unders

First part: 4+12rx (need to focus on getting hips down when getting back into position for snatch and clean, bending too much at the waist is cause of some lower back fatigue)

Second part: 2+14rx (double unders were the hold up, lower back was tight in bottom of squat on thrusters)

2.18.13

4x8 strict tight grip chins
2x6 wide as possible pull-ups

12 min EMOM: 1 squat clean, 1 hang squat clean @225

Got winded on that one, last 3 sets were both squat cleans, was not getting elbows around on hang cleans.

Then messed around with some pull-up and chest to bar practice.  Hit 20 unbroken pull-ups, probably had 2-5 more in the tank...I need to get over that mental barrier on pull-ups.

2.17.13

5/3/1 C2W2

Press: 145 - 155 - 160 (7) Felt good, leaned way back on last one.

Back Squat: 310 - 330 - 350 (8) Felt good but not as good as last week.

No motivation for accessory work.

2.16.13

Worked on DU some, mainly rest day though.

2.15.13

5/3/1 C2W1 Front Squats:  240 - 260 - 275 (x5) 

Had more reps, didn't push it because of conditioning with team after. 

Conditioning: 

DU and rope climb WOD (still horrible at DUs) 

than 24 min AMRAP: 

12 min:  4 pistols, 6 pull-ups, 8 KBS (70#) (KBS hurt more than they should, plan to work on them) 

12 min: 9 abmat, 7 push-ups, 5 T2B (T2B definitely the limiting factor, need to close shoulder angle more) 

2.14.13

Rest Day.   Lower back pretty toast after dead lifts.

2.13.13

5/3/1 C2W1 5 - 5 - 5+

Dead: 365 - 390 - 410 (x7) (Felt good in lower body, lost it in shoulders in last rep)

Bench: 245 - 265 - 275 (x8) (Felt good,, triceps a little tight from pull- overs)

Olympic class.

2.12.13

WOD:

AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)

Got to 79Rx...3x10 @ 95, 8-7-6-5-4 @135# (a rep scheme that I liked A LOT), singles at 185#.  Should have done some doubles.  Triceps tight from push-ups on Monday and ring dips on Sunday, hard to get into rack position.

Ball holds (with 70# kettle bells) 5x 40 seconds, 1 x 30 seconds.

2.11.13

AMRAP in 10 minutes:
15 airsquats
10 pushups
5 pullups

9+9Rx  (pull-ups unbroken, push-ups broken up 6 then 4 last 3 or so rounds, air squats were what slowed me down.  About 50 secs a round, or 12 rounds would be a really good score)

Dumbbell pull overs, worked up to 75# for sets of 8.

Worked on narrower hand placement on snatch grip.

2.10.13

Back on tracking my workouts.

5/3/1 C2W1 (5 -5 - 5+ )

Back Squat:  290 - 310 - 330 (12 reps)   Squats felt really good, maybe because a lot of sleep night before.

Press: 135 - 145 - 155 (7 reps)  Felt good.

Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Felt good, definitely felt it in chest in later sets.

Bent over rows: 5x5 with 3 sets at 179#.

2 mile run: 18:15... embarrassing.  Not my lungs but lactic acid (burn) in my calves is what kept me slow.  Lower back not as much of a factor, which was surprising after the running workout on Saturday.