Friday, 01.17.14

OHS

85x5

105x5

125x3

(5)130x3

(7) 115x4

(9)105x9

Chin-Up

BWTx5

5x4

12.5x3

17.5x2

22.5x1

(5)10x4

(7)5x4

(9)2.5x5

WOD:

10 min AMRAP

8 toes to bar

8 HSPU

8 barbell reverse lunges @85#

Score: 3 rounds

Did my first set of 8 HSPUs unbroken!

Tuesday, 01.07.14

OHS

85x5

105x5

125x3

(5)130x2

(7) 110x7 

(9)100x9

Chin-Up

BWTx5

5x4

10x3

15x2

20x1

(5)7.5x5

(7)5x4

(9)2.5x5

WOD:

1000m row, then 2 rounds:

25 toes to bar

25 power cleans 135/95

Score: 14:52 Rx 

Thursday, December 26, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x5

(7) 105x7

(9)95x9

Chin-Up

BWTx4

5x4

10x3

15x2

20x0

(5)7.5x3

(7)5x3

(9)2.5x4

3 rounds for time:

95#

4 shoulder to overhead

9 deadlift

7 front squat

400m Run

Score: 10:49

Sunday, December 15, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x1

(7)105x5

(9) 90x9

I had a pinch in my neck that went down to the inside of my right shoulder blade. Definitely affected my ability to hold the weight overhead. 

Chin Up

0x5

5x4

7.5x3

10x2

15x1

(5 )7.5x2

(7) 5x3

(9) 2.5x4

Thursday, December 5, 2014

OHS

65x5

85x5

105x3

109x5

124x3

138x1

Chin up

BWTx5

7.5x 3, 2, 3, 2

Max: 5

WOD

3 Rounds for reps:

1:00 max air squats

1:00 max KB clean and press @35#

1:00 max burpees

1:00 Rest

Score: 180 reps (65, 57, 58)

Monday, 01.21.13

Overhead Squat 

Warm-up

35x (8-10) 10

65x(6-8) 8

95x (4-6) 5

Work Sets

115x(3) 3

105x(5) 5

95x(7) 7

Pull-up

Strict/Kip

0/8 (8-10)

0/6 (6-8)

1/4 (4-6)

Work Sets

Black Band

3, 3, 3, 2, 3

21-5-9

Power Clean 95/65

Wall Ball Shots

Score: 5:47

The wall balls killed me and slowed me down

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

Thursday, 12.20.12

Overhead Squat

50x5

70x4

90x4

115x2

130x1

110x 5, 5, 5

Chin-Up

Strict/BWT Neg 2/3

15x4

25x3

35x2

45x1

Red Band Strict

5, 5, 5

Black band next time!

WOD

Fran

21 - 15 - 9 reps of

65# Thruster

Pull-Ups

Score 8:18

Definitely not my best time. My last time was 7:08.  I was a little disappointed because I feel like my pull-ups have improved. Next time I do Fran, I need to do it fresh, not after doing overhead squats and chin-ups!

Monday, 12.10.12

Overhead Squat

45x5

65x4

85x3

105x2

125x1

105x5, 5, 5

Pull-Up

Strict/BWT neg= 1/4

20x4

30x3

40x2

50x1

Red band strict

4, 3, 3, 2, 3

WOD

10-9-8-7-6-5-4-3-2-1

HSPU

Box Jump to 24" box

Score: 13:58

I started my first set with 2 abmats, about halfway into 3rd set switched to 3 abmats on the low side.  Scaled up to a 24" box

Wednesday, 11.28.12

Overhead Squat

40x5

60x4

80x3

100x2

120x1

100x3, 5, 5, 2

Tuesday, 11.20.12

Power Snatch

355

45x4

60x3

75x2

90x1

70x 3, 3, 3, 3, 3

Dips

Warm-up:

BWT Ring Negatives

5, 4, 3, 2, 1

Strict/using end of red band

1 strict/4, 5, 5

Almost had 2 strict!

Overhead Squat

35x5

55x4

75x3

95x2

115x1

95x5, 5, 5

Pull-up

1 strict attempt=0

Negatives:

Body weight 5

5x4

15x3

25x2

35x1

Red band strict

3, 3, 3, 1, 2, 2, 1

Tuesday, 10.30.12

Overhead Squat

35x5
55x4
75x3
100x2
120x1
85x5,3,2,5

I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85.  I was going off my prior 1RM of 145 which was on June 8, the day before my injury!

Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives

3x5 bar dips on the yellow parallel bars with the red band

Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats

I lost count but I think I had either 6 or 7 rounds +6 air squats

Thursday, 10.11.12

Front Squat
35x5
65x4
85x3
110x2
125x1
110x5, 5, 5

Metcon
10-9-8-7-6-5-4-2-1
Overhead squat 65#
Burpee pull-up

6 rounds

Wednesday, 08.23.12

Shoulder Press
3x5 @ 15#
Max reps last set = 15

Metcon:
15 OHS @ 65#
30 lateral burpees over bar
15 front squats @75
20 lateral burpees
15 Back Squats @ 75#
10 lateral burpees

11:18

Monday 05.28.12

Strength: Jerk.  Find 1rm (any style)
145#

Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40

Thursday, 04.26.12

Strength:  Overhead Squat 3-3-3-3-3

I got up to 105x3.  My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists.  The last two sets I brought my grip in and it made a HUGE difference.  I also tried my last lift wearing wrist wraps which also seemed to help.  I think I could have gone higher with a narrower grip and wrist wraps - next time! 


Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")

Time: 14:27

Monday, 03.12.12

Strength: Overhead Squat 5-4-3-2-1
Up to 125x1


Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
OHS unbroken
17:28 rx PR!

I was pretty happy about my time on this one!  My last time was 18:31, so this was a 1:03 improvement.  The key was to do the OHS unbroken.  I know that last time I did this I had to drop the bar several times. Now I just need to work on being faster on the run.

Monday, 01.30.12

Strength: Overhead squat 3x5 @ 80% 1RM


It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#.  After  I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.  

Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips



I partnered with Erica on this one and we lost count of our rounds.  We guessed we completed 10 rounds together?

Monday, 01.09.12

Overhead Squat 3-3-3-3-3
55, 65, 75, 85, 95


Conditioning:  For Quality:
- Rope Climb x 1
- Box Jump 2mins @ 20" (50 reps?)
- 18 Ring Push Ups or Dips
- Box Jump 90secs @ 20" (40 reps?)
- 15 Ring Push Ups or Dips
- Box Jump 60 secs @ 20" (30 reps?)
- 12 Ring Push Ups or Dips
- Box Jump 30 secs @ 20" (20 reps?)
- Rope Climb x 1

Score: total number of Box Jumps

2 min - 50
90 sec - 32
1 min - 25
30 sec - 18


Total: 125