May 31st, 2014

“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)

Time - 17:37

April 8th, 2014

WOD

Warmup

Pistols 

Pull-ups

Snatch balance

Box jumps

1. Work up to a heavy 3RM front squat for today

2. 5 X 5 bent barbell rows

3. 3x3 explosive pull-ups 

4. 14 min AMRAP 

3 clean and jerks w/135#s

3 Russian kettle bell swings

6 Toes to bar

5. 200m farmers walk

1. 235#s x 3

2. 185 x 5x5

3. Done

4. 12 rounds

5. Done with 50#s plus handles (65 or so?)

Feb 23rd, 2014

WOD:

Warmup

500m row

1. Barbell Complex:

Work up to a heavy-ish weight for a:

High hang power clean + Push Jerk, Mid-hang power Clean + Push Jerk, Power Clean + Push Jerk

2. 7 Min AMRAP:

3 Clean and Jerk,

3 Chest to Bar Pull-ups,

6 Clean and Jerk,

6 Chest to Bar Pull-ups,

9 Clean and Jerk,

9 Chest to Bar Pull-ups…..

1. 135 (felt good here, so I stopped)

2. 56 reps (12 Clean and jerks + 8 C2Bs)

November 30th, 2013

WOD

Find Snatch 1RM

Find Clean and Jerk 1RM

Find Front Squat 1RM

185# in the snatch (split)

220# clean and jerk

280# on my front squat. 

I am still following the Barbell Shrugged weight gain program.  I came into the program a little banged up, recovering from shoulder and hip injuries, and my working max’s were snatch 175, C&J 205 and FS 265 lbs.  I am pretty pumped to have made such solid progress just since the start of the program.  The lifts all felt pretty good today (I had no misses) and I think I left a little on the table for next time. Which is the exact opposite of normal M.O. when maxing out - going until I miss.

My pre-injury PRs are 190 ib. snatch, 230 lb. C&J and 305 lb. front squat.  I have been stuck on those for a looong time.  But I easily see those PRs going down very soon.

November 24th, 2013

WOD

Clean and Jerk (1 x 60%, 70% 80%, 85%, 90%, 95%)

Shoulder Press (5RM; 4 x 5 @ 90% of 5RM)

Barbell Row (5 x 5)

Conditioning

Metcon (Time)

Conditioning

10 Rounds:

6 Thrusters @ 40% of Front Squat 1RM

6 Burpees

rest 1 min

1. Worked up to 195 lbs.

2. 5 x 155 lbs.

3. 5 x5 x 195 lbs.

4. 15:46

September 30th, 2013

WOD

1.    Metcon

For Time:

10-8-6-4-2 Squat Snatches, 115/80

50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

1. 12:37

Scaled to 95# power snatch and 2 singles for every double-under (so 100 single rope jumps between each round.  Did a last set after the set of 2 reps.

2. Did 95 3 x (squat clean, 3 sec pause and jerk), then worked up over several sets to 165#s and did 3 sets of squat clean, 3 sec pause (no jerk) with that weight.

September 23rd, 2013

WOD

1. Back Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2. 6 min AMRAP:

6 OHS 135 (scaled to 35# - ouch!)

9 Lateral burpees over the bar

12 TTB

3. Start at 135 (scaled to 75) and perform 1 snatch on the minute and go up 5#s the next minute

4. Work up to a heavy-ish clean and jerk.

1. Worked up to 275# x 5.  Left low back felt a little iffy.  Dropped to 245 and 3 x 5

2. 3 + 4 OHS

3. Started at 75#s and worked up to 135.  Did 135 1 x 3.  Split Snatch

4. Worked up to 135.

Small gains on the snatch and clean and jerks.  Pulls feel easy, overhead still off.

September 12th, 2013

WOD

1. Not for time:

5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

2. 6 AMRAP

20 Wall ball shots 20/14#

40 double-unders

3. 3 Position Clean and Jerk

3 sets of: 3 Position Clean and Jerk.

Position One - High Hang, pockets

Position Two - Hang, mid thigh

Postition Three - Low Hang, below knee

1. Worked up to 225# x 5 front squat 

(compared to 235# x 3 9/6 and 195#s x 5 on 8/30)

…285# x 5 back squat 

(compared to 295# x 3 back squats on 9/6 and 265 x 5 8/30)

0 back discomfort today, just stopped when form started to fail

2. 3 rounds + 20 Wall balls + 33 singles

(scaled to 15# WB and singles one for one)

3. worked up to 115 for a couple of sets

August 29th, 2013

WOD

1.    Metcon

"Sugar Daddy"

21-15-9 Deads, 225 lbs.

400m Run after each set of deads.

2.   Squat Clean and Jerk

5 x 1, OTM at 85%

1. 8:28

Scaled weight to 205 (shoulder and hip not 100%)

Went unbroken 21s and 9s.  Broke 15s 10/5

Runs so-so, but not bad for me/my level

2. Shoulder & hip still prevent going heavy.  Worked up to 145 for a couple of singles.  Got dizzy for some reason?

August 27th, 2013

WOD

1.    Metcon

"Black & Blue"

5 RFT:

10 Power Cleans, 135/95

10 Burpees

2.  Clean and Jerk

3x1 across at 90%

1. 8:58

Scaled weight to 115 lbs. (shoulder and hip not 100%)

2. Shoulder & hip still prevent going heavy.  Worked up to 115 for a couple of singles. 

August 15th, 2013

WOD

1.  Metcon

"Open 13.4"

AMRAP 7:

3.6.9.12....

Clean and Jerk, 135/95 – Scaled  big time today, see below

TTB

2.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.

High Hang - Pockets.

Hang - Mid thigh.

Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below

1. round 4 + 10 Clean and jerks

Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)

Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.

July 29th, 2013

WOD

1.    Metcon

"AMRAP 15 Diane"

Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.

Deads, 225/155

HSPU

2.  Snatch

5 RM, TnG

3.  Clean and Jerk

5 RM, TnG

1. Did all strict HSPUs to work them (since I suck on those) vs. kippng like I normally would.  I was 3 short of finishing 1 round at 15 minutes.  I finished at 16:00

2. 145

3. 145

My back was wiped out and felt beat up when the weight was overhead.  It was probably just tired after Diane plus snatching.  Called it a day at 145

July 22nd, 2013

Workout of the Day

1. Clean and Jerk

1RM

2.  Metcon

"Elizabeth"

21-15-9

Squat Cleans, 135/95

Ring Dips

1. 225# (pwr cln & jerk)

2. 9:29 (sqt cln)

Stopped at 225#s when I had a little bit of press out on the left side. Trying to work on improving my form on the olympic lifts this season vs. being all about the amount of weight lifted.  235#s is my max but I have not C&J'd more than 215 since I was in a car accident and tweaked my hip in Jan. of this year, so hitting 225 pretty well was very encouraging.

Elizabeth time was not a PR, but close to PR time and about 1 minute faster than when I did it in May.

Progress!

July 18th, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

100 Wall Balls

200 Double Unders

50 Wall Balls

100 Double Unders

2.  Clean and Jerk Technique

OTM x 10

2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength

5 x 5 Dead Lifts, TnG across.

1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.

2. Complete w/155#s (65%)

3. 315 lbs. across

June 26th, 2013

Workout of the Day

1.  Squat Snatch

8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk

8 x 2, OT2M @ 85%

3.  AMRAP 8:

8 Thrusters, 95/65

8 Burpee TTB - set rings 6" above max reach

1. 155#s

2. 195#s

3. 4 rounds + 3 thrusters

June 19th, 2013

Workout of the Day

1.  AMRAP 8:

4 minutes of max rep Squat Snatch at 115/80

with continuous running clock change weights

4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:

Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats

6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.

1) Squat snatch 23

Squat Clean & jerk 10

2) Box-jumps 5:32

Jump up & step down until I got to rounds of 9-6-3. Blew a rep about halfway thru the 15s and had to redo that round

3) Complete

June 18th, 2013

Workout of the Day

1.  Squat Clean and Jerk

10x1, OTM  - moderate weight.  think technique and speed not load.

2.  For time:

21-15-9

KBS, 70/53

Burpee

1. 165

Back was a little stiff so I kept the weight light

2. 5:29

June 15th, 2013

Workout of the Day

1.  OTM x 6

3 Squat Snatches at 75%

2.  OTM x 6

3 Squat Clean and Jerks at 75%

3.  3 RFT:

500m Row

7 Power Snatch, 175/115

12 Burpees

1. 135 lbs.

Did as singles/not unbroken (i.e. 1-1-1 each minute)

2. 175 lbs.

Did as singles

Got tough!

3. 11:37

May 30th, 2013

Workout of the Day

For time:

12-9-6

Clean and jerks with 135 #s

Muscle-ups

12:44 

Then did 3 more muscle-ups to make it 30 in 14 minutes

May 17th, 2013

Workout of the Day

1. OTM x 9

1 Snatches @ 85%

2. OTM x 9

1 Clean and Jerks @ 85%

4. 3 rounds of:

As many unbroken and quick 115# snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# squat cleans as possible

1-2 minute rest (between rounds)

1. Used 165#, felt pretty good

2. Used 200#, Felt heavy, but all complete

3. 11, 8, 8

A lot better!!! Still have to work on going a little heavier, but definitely feeling like I got my power snatch back!

4. 15, 16, 10

Still pretty rough when I get into the ‘teens.