Thursday, 02.27.14

Power Snatch

65x5

75x4

85x3

95x2

115x0

97.5x1, 1, 2

97.5x3

97.5x2,1

Snatch High Pull

112.5x3

112.5x3

112.5x3

Hang Power Clean

127.5x3

Bench Press

55x5

85x4

95x3

105x2

87.5x7

77.5x9

Shoulder Press

42.5x10

42.5x10

42.5x10

42.5x10

42.5x10

Sunday, 02.02.14

Warm up

500m row 1:49

Power Snatch

65x5

65x5

65x5

75x5

75x5

75x5

85x3

85x3

95x0

95x0

95x0

Bench

55x5

75x5

95x3

102.5x2 (should have been 100)

82.5x7

67.5x9

Tuesday, December 10, 2013

Power Snatch 

55x5

65x5

75x3

(3)85x3

(3)85x3

(3)85x3

Bench Press

45x5

65x5

75x5

(5)90x5

(7)75x7

(9)60x9

WOD: Helen

3 Rounds of:

400m Run

21 KB swings @35#

12 pull ups

SCORE: 11:24 PR!

Tuesday, 01.22.13

Power Snatch

warm up:

55x6

70x4

80x1, 0, 0, 1

Work Sets:

85x3, 2, 3, 1

Keep the warm up the same next time

Bench Press (goals)

45x10 (8-10) 50%

70x7 (6-8) 75%

80x3 (4-6) 90%

85x3

77x5

68x11 (max)

WOD

For Time:

400m Run then 5 rounds of:

5 chest to bar

10 push ups

15 goblet squats 26#

400m run

Score:13:44

Thursday, 01.10.13

Overhead Squat

55x5

75x5

95x5

120x1

135x0

122x1

110x3

Bench Press

50x5

60x4

70x3

80x2

95x1

85.5 x 3

77x5

Monday, 01.01.13

Power Snatch

35x5

65x4

80x2

90x1

95x1

Bench Press

55x5

65x4

75x3

85x1

95x1

100x1

Overhead Squat

35x5

85x3

125x1

145x1

Tuesday, 12.11.12

Bench Press

50x5

60x4

70x3

80x2

92x1

80x 5, 5, 5

Power Snatch

40x5

55x4

70x3

80x2

100x0

80x 3, 3, 3, 3, 3

WOD

AMRAP 12:00

200 m Run

10 KB Swings @53#

10 Pull-Ups

Score: 4 rounds +10 KB + 3 pull-ups

Monday, 11.26.12

Deadlift

65x5

90x4

150x3

180x2

205x1

210x1

190x5

Front Squat

45x5

75x4

105x3

135x2

150x1

139x 5, 5, 5

Bench Press

45x5

55x4

65c3

75x2

91x1

77.5 x 5, 5, 5

WOD

AMRAP 10:00

10 push press @ 75#

10 SDHP @ 75#

Thursday, 11.15.12

Front Squat

35x5

65x4

95x3

125x2

145x1

125x5, 5, 5

Bench Press

45x5

55x4

65x3

75x2

91x0

77.5x 5, 5, 3, 2

WOD

AMRAP in 8:00

15 push press @75#

15 burpees

Score: 3 rounds +7 push press

Monday, 11.05.12

Front Squat
35x5
65x4
85x3
1103
140x1
120x5,5,5

Bench Press
45x1
55x2
65x3
75x2
90x1
70x5,5,5

Thursday, 10.18.12

Front Squat
35x5
65x4
85x3
115x2
135x1
115x5,5,5

Bench Press
45x5
55x4
65x3
75x2
85x1
65x5,5,5

Monday, 05.21.12

Strength:  Bench Press.  Find 5rm
I was able to get up to 100x4

Conditioning:  5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#. 
75 kb push press
97 GHD sit-ups

I think I accidently did one extra round of both kb and GHD

Monday, 04.23.12

Bench Press 1RM 110

Max push ups
3x max push ups in double unders

50 total push-ups
150 total double unders

Thursday, 01.26.12

Strength: Bench Press 3-3-3-3-3
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups


8:10 RX


My previous PR was 8:36 and this time I was able to shave off almost 30 seconds.  I really need to work on stringing more of my double-unders together.