Monday – January 14th, 2013

A1. Power Snatch 3-3-3-1-1-1
75-80-85-90-95-95
A2. Riing Dip Negatives 51A1 AMRAP
5-5-5-5-5-5 – after 5 they where no longer “controlled”

B1. Power Clean 3-3-3-1-1-1
100-105-115-120-125-125
B2. Chest to Ring Pull Ups AMRAP
10-10-10-10-10-10

+ 5 RFT
15 CAL AD
15 PWR CLEAN & JERK #55
15 TOES TO BAR (goal is sub 15 min)

= 14:49

Tuesday – January 15th, 2013

A. Back Squat @ 40X1: 5×5: Rest 3 minutes
105-115-125-135-145 (felt heavy, an it shouldnt)

B. HSPU negatives: accumulate 30 reps @ 4second eccentric tempo
– Mentaly harder than physically, counting 4 seconds down isn’t easy upside down.

C. Ring Dips: 5 reps on the minutes for 10 minutes
-First 4 minutes did 5 dips on the GHD machine perfectly, 5th minute did 4, shoulders quickly smoked and remaining time did 3 dips only but did 2 negatives following each 3 reps. Ouch.

+ 12min AMRAP:
10 Pwr Snatch @ 65
10 burpees over bar
8 Pwr Snatch @ 75
10 burpees over bar
6 Pwr Snatch @ 85
10 burpees over bar
4 Pwr Snatch @ 95
10 burpees over bar
AMRAP Snatches @ 95 in remaining time.

Time = I completed the 6 pwr snatch @ 85 and burpees right at 3minutes left. I failed the WOD, my form went out the window I was trying to muscle up 95. Finally got 2 reps of 95 up. So my score would be 56reps?

Wednesday January 16th, 2013

A. Deadlift @ 20X1: 5X5: Rest 3 min
145-155-165-175-185

B. Muscle up technique work
–

C. EMOM for 30min
ODD – 1 muscle up (redband)
EVEN – 15 UB DU – holla.

+ 1k Row for Time (CJ goal sub 4)
Time: 4:20.3

Thursday – January 17th, 2013
REST DAY – Thank you jesus.
Shoulders are smoked, lower back is tight but can be rolled out to normal, otherwise feel good. Stress level has come down, energy is neutral. Still tired from paleo challenge, but 2 weeks in and still snatching 95 = I will take it.

Friday – January 18th, 2013
A. 50 Front Squats @ 135 for time
TIME: 5 @ 135 – Womp

50 @ 115 @ 18:39
First 25 done at 7:10

B. Superset Ladder for time
15-13-11-9-7-5-3-1 HSPU
1-3-5-7-9-11-13-15 C2B PULL UPS
TIME: 19:52

Tore at the end of 11 C2B so did 13&15 strict ring pulls feet on box. C2B where $$$.

Saturday – January 19th, 2013

FOR TIME: with NO TIME CAP (fml)
100 WallBalls
90 KBS 1.5pd (RED)
80 Box Jumps
70 DU
60 T2B
50 Clapping PUSH UPS
40 push press #55
30 cal AD
20 wall walks
10 GHD Sit ups

– Did not complete, barely sit down. Spent all weekend rolling out quads.

Tuesday

Back Squat

10-105

8 – 115

8-125

6-135

4-145

DeadHang PullUp’s with band

8 – 7 – 6 – 6 – 5

Wall Ball – 20UB

1. :44.8

2. :41.4

3. :42.5

4. :42.7

= 5:51

Wednesday

Snatch (I did squat)

60% 55

70% 65

75% 70

80% 75

85% 80

Clean&Jerk

60% 75

70% 85

75% 90

80% 95

85% 100

250 Row Sprints

1. 1:01.8

2. 1:00.2

3. 1:00.1

4. 0:59.6

5. 0:59.3

6. 1:01.3

7. 1:00.0

Thursday

UB PWR CLEANS – 6

85-95-100-105-110

Air Dyne

11cal. 10cal. 13cal. 14cal. 11cal. 12cal.

Saturday

Clean Grip dl

4 – 170

4 – 175

4 – 180

3 – 185

3 – 190

3 – 195 (only did 2, failed on last rep)

Close grip bench

8 – 65

8 – 70

8 – 75

6 – 80

6 – 85

4 – 85

1000m Row

1. 4:29.4

2. 4:28.8

3. 4:33.9

Sunday

Snatch (squat)

65 – 70 – 75 – 80 – 85

Snatch Pulls

90 – 95 – 100 – 105

Front Squat

90 – 95 – 100 – 105

DeadHang on RedBand(a first)

3 – 4 – 4

Wednesday – April 4th

A) 10 UB Power Cleans Heavy x 5 sets rest 2 min

85, 90, 90, 90, 95

B1) Clean Pull with 1 sec rest between pulls for set 5-5-5-4-4 rest 90s

125, 135, 140, 145, 150

B2) DB Ext Rotations 8-10 x 5 sets rest 2 min

10#

10, 10, 9, 8, 8

C1) Bent over DB Row @ 41X1 8-10 reps x 3 sets rest 90s

30#

10,10,10

C2) DB Shoulder Press @ 41X1 8-10 reps x 3 sets rest 90s

25#

10,10,10
D) Collect 180s on rings in the Front Leaning Rest Postition

60sec, 30, 30, 30, 20, 10

4:30

Thursday – April 5th

REST

Friday – April 6th

Clean Grip Deadlift

6 – 145, 6 – 155, 6 – 165, 4 – 175, 3 – 185 (failed on last rep)

Close Grip Bench Press

12 – 55, 10 – 65, 8 – 70, 8 – 75, 8 – 75

1000m Row

1 – 4:29.4, 2 – 4:33.0, 3 – 4:47.2

Saturday – April 7th

A) Back Squat 15, 12, 10 @ 30X1 rest 2 min

15 – 95

12 -110

9 – 125

B1) DH Pull ups with lightest band x max set + 2 negatives (no band) @ 31X1 x 3 sets

1st – 5 2nd – 4 3rd – 4

rest 90s

B2) 15 GHD Situps @ 10X1 x 3 sets rest 90s

C) 15 UB WB x 4 sets rest 60s

5:16, all UB.

Back Squats the worst, last set of 9 horrible.

Friday

A) 3 attempts to establish a 1RM Snatch – 85 (attempted 90 = fail)

B) 3 attempts to establish a 1RM Clean – 125

C) 3 attempts to establish a 1RM Jerk – 130

MAX EFFORT

15-12-9

Power Clean 95

Burpee’s

= 7:03

Saturday

A) Max High Bar Back Squat – 155

B) 800m Run Time Trial – 3:32

Rest 15min active recovery

C) 12min AMRAP

3 thrusters 65

6 box jumps 20″

12 double unders

= 9 +1 DU

Tuesday

A) Max Front Squat – 145lb

Rest 5min

B) 8 min AMRAP

4 PP @ 55 – 8 BJ (20″) Step Down Every Time – 12 Russian KBS 1 Pood (do not go overhead)

6 Rounds.

* legs on FIRE, but felt good.

Wednesday

A) Max 500m Row Time Trial – 2:01

Rest 20 min

B) 10 Rounds for time: 500m Row – 10 Burpees.

= 39:44

* I hated this, HATE. Crushed any ego I had left haha MAJORLY humbling.

As for my exact measurements per yearly doctor’s check up:

BP: 112/70         WEIGHT: 145.8            HEIGHT: 62.8in

BODY SURFACE ARE: 1.71           BMI: 25

Friday

Dead Hang Pullup’s = 1 and 3/4

Knee to Elbow = 10

Bench Press – Narrow Grip = 90lb (got 95 three quarters up but couldnt get last one)

1 mile time = 7:12

– Mile was bad, think if I had someone to chase it would have gone faster but overall satisfied, was nice to have to mentally challenge myself solo.

Monday

Seated BB Overhead Press 1sec3sec: 75lb

Deadlift: 205lbs

2k Row:   8:53

– I dislike the rowing greatly (go figure), that was horrible. Legs shook for a good while after. Last 500 was painful.