141210

Day 10
A. Power Snatch to a Max

185

Snatch 195 3 times but all squat. Shoulders and bicep hurt. Low back tight and I'm tired 

B. Every 30 seconds for 30 Reps 1 Power Snatch @ 135

Felt good. Form felt good

+
20 min AMRAP
10 Deadlifts @ 315
15 Box Jumps 30 Inches
30 Calorie AD

4 + 45 (20 cals int ad on 5th round)

Box jumps were ok but slow. Hips got really tired. Deadlift weren't horrible. Started well with a set of 4 or 5 and then whatever I could after that. Singles at the end. Just two sets in beginning. 

141209

Day 9
A.12 EMOM 2 Power Cleans @ 85% 1RM

205. Really focused on moving my feet back. They were ok. I'm hitting my hip more then my quad. Think I'm pulling with my arms some

B. Split Jerk to a heavy Single

245 missed 255 twice. First one I didn't dip deep enough and second one my change of direction was slow. My bicep is to angry to spend more time in from rack position

C. 4-6 Front Squats 3 seconds down 3 seconds pause 3 seconds up rest 2 minutes x5

Doing back squat to let my bicep rest.

225 x5 seems hard. Haven't back squatted in a bit

225 x5 struggling to stay back and chest up.  May be cuz I'm a bit tired to. Just seems hard. 

225 x5

225 x4

225 x4

+
5 Rounds For Time
15 Cal Row
20 Toes to Bar
40 Double Unders
Rest 1 minute BTWN Rounds

1:48 

2:10 t2b bad. Hips/pull

2:20 hip

2:25 hip

2:30 hips

My t2b went to shit. Last round I did 5,3,1,1,1,1,1,...

141208

North vs South gym comp

2000m row

10 DL at 1.5 bw 

Rest 2mn

21-15-9

Wallball 

SDHP-75

Total time was 14:02

Grip schewed me on sdhp. Mentally slowed down on last few sets of wall balls. Needed to push through. 

141206

Comp class-

Clean and jerk conga line-

Did 245 easy, missed 265 a few times. I felt like I was close on my first attempt. I started coming out of the squat to quick and lost it on the way up because I never fully caught it and settled in to a good position. 

Open workout 13.??

3,3,6,6,9,9.....

Clean and jerk and t2b

Got 95 reps, I think that was 5 reps into round of 18. I should have had a few more reps. I mentally slowed down on my last set of t2b. All sets prior of t2b were in 1 or 2 sets and all c&j singles. 

141205

Day 8
50 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

5 rounds + 13 cals

Yup. Not bad. Grip got a little tired on snatches but not a big deal. Curious what my heart rate would be if I wore monitor

141203

Day 7
A. 4-6 straight leg Romanan Deadlifts 5 Seconds up 1 second pause 3 seconds down 3 seconds pause rest 3 minutes x5 

275 x5

275 x6

275 x5

275 x4

275 x5 

Hard to keep mid section tight and straight. Grip hard too. 

B. Push Press 3,2,1 Rest 2 minutes btwn sets

215 x3

225 x2 failed my second rep of the first attempt but then did it again right away and got it 

235 X1

This was all pretty good for not warning up. This hurts my bicep when bringing it down

+
10 Rounds for Time
Row 500M
3 Muscle ups

25:20

Not bad. Row between 1:55-2:00 for the second half. First half closer to 1:52. All mups unbroken. Little transition time between Rower and mups but right back on rower after. 

141202

Day 6
A. Power Snatch 3,2,1, 3, 2,1

175 x3 actually did this 2x because squated 

the last rep

185 x2 squated second rep

195 squat, did this 3 times. All squats

165 x3

175 x2

185 X1 squat. Tried twice, squated both 

Wtf-just not happening today. 

B. 4-5 Seated Behind the Neck Press Snatch Grip 3 Seconds up 1 second pause 3 seconds down 1 second pause rest 2 minutes x5

65 x5. Not hard except pushing from bottom

65 x5

75 x5

75 x5

75 x5

+
For time
50 Shoulder to OH @ 185 (From the Floor)

9:15 This was difficult. T spine rather tight. Front rack position was shit. Locking out was hard.  Did- 10, 5, 5, 5, 5, 5, 4, 4, 3, 2, 2