Saturday, 01.24.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

Thursday, 01.16.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

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 

Saturday, January 4, 2014

Power Clean

85x5

105x5

125x3

(3)120x3

(3)120x3

(3)120x3

Shoulder Press

45x5

55x5

65x5

75x2

70

60

I couldn't finish the sets. Left shoulder was hurting. 

Tuesday, December 24, 2013

Power Clean

85x5

105x5

125x3

125x5

115x3

115x3

Next time 3 sets of 120 x 3

Shoulder Press

55x5

60x5

65x3

75x4

70x

60x

HSPU/C2B

28 total

First set I did 7 unbroken HSPU

Friday, December 13, 2013

Power Clean

65x5

85x5

105x4

115x5

95x7

80x9

Shoulder Press

55x5

60x5

65x3

75x3

70x5

60x9

Tuesday, December 3, 2013

Shoulder Press

45x5

45x5

55x3

(5) 69x5

(3) 79x2

(1) 88x0

Power Clean

65x5

85x5

105x3

1x5@90%

0,1,1,0,1

WOD

12:00 AMRAP

4 HSPU

8 Pull Up

12 Box Jump

4 rounds +2 HSPU

Friday, 12.07.12

Power Clean
70x5
90x4
110x3
135x2
138x1
125x3, 3, 3, 3, 3

Shoulder Press
40x5
50x4
60x3
70x2
80x1
70x5, 5, 5

Chin-Up

Strict/BWT Neg= 0/5

15x4

25x3

35x2

45x1

Red Band Strict

5, 4, 3, 3

WOD

21-15-9

Power Snatch @65% of 1RM = 65#

Box Jumps = 20" Box

Score: 6:59

Tuesday, 12.18.12

Power Clean

70x5

90x4

110x3

135x2

140x1

130x 3, 2, 3, 1, 1, 1, 1, 1, 1, 1

Shoulder Press

45x5

55x4

65x3

75x2

82x1

72x 2, 1, 1, 2, 1, 1, 1, push press 5, 1

WOD

15:00 Rounds of:

400 m Run

Max Push-Ups

Score 58 push-ups

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

Tuesday, 01.15.13

Deadlift

90x5

120x4

150x4

180x2

210x1

190x2

170x5

Dips

Ring Dips

strict/neg

2/3

2/2

2/1

2

Bar Bwt/Band

5/0, 5/0, 5/0

Considering doing weighted bar dips next

WOD

3 Power Cleans 155/105

6 push-ups

9 sit-ups

I didn't record my time! 

Wednesday, 01.09.13

Power Clean

35x5

65x4

95x3

125x2

140x1

125x 3, 3, 3

Shoulder Press - starting reverse pyramid training

45x5

55x4

65x3

75x2

85x0

75x2

69x4

63x7

WOD

Burpee Pull-up

3:00 Work

1:30 Rest

2:00 Work

1:30 Rest

1:00 Work

Score: 45 Reps

Monday, 12.31.12

Power Clean

35x5

65x3

95x3

125x1

Pull 145x3

Pull 155x3

Pull 165x3

145 x 0,0,0

141x0,0,1 PR!!

Front Squat

I tested my max on my front squat and lifted 160

Shoulder Press

I tested my max on Shoulder Press and I PR'd at 85#

WOD

7 Rounds for Time

7 KB Swings@53#

7 Burpees

7 Toes to Bar

Score: 11:56

Tuesday, 11.27.12

Power Clean

65x5

85x4

105x3

125x2

138x0

120x3, 3, 3, 3, 3

Ugliest power cleans, ever!

Pull-Up

Strict/BWT Neg.= 2/3

104

20x3

30x2

40x1

Red band strict:

5, 3, 2, 3, 2

Friday, 11.16.12

Power Clean

65x5

85x4

105x3

125x2

138x0

120x 2,3,3,3,3,1

Chin-Up

1 Strict Attempt=0

Negatives

Body Weight x4

5x4

10x3

20x2

30x1

Strict:

3 sets of 5 with black and red band

Next time use just red band

Tuesday, 11.06.12

Power Clean

35x5

85x4

105x3

115x2

137x1

115x3,2,1,2,1,2,1,3

Friday, 10.26.12

Power Cleans
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3

Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1

Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups

I can't remember how many rounds I finished

Friday, 10.12.12

Power Clean
35x5
65x4
85x3
105x2
125x1
105x3, 3, 3, 3, 3

Metcon:
On the minute for 15
Clean and jerk, increase by 1 each time
@95#

Completed 6

Friday, 10.05.12

Power Clean 3x3 @ 100

Friday, 09.07.12

Power Clean 3x5 @ 105

Metcon:

5 KB Clean and press each arm @36#
10 toes to bar
10 burpees

2 Rounds +7 Burpees