Wednesday, 01.22.14

Power Snatch

65x5

65x5

65x5

75x5

75x5

75x5

85x3

85x3

95x0

95x0

95x0

Another bad snatch day. I had numerous failed attempts at 85 in my warm up and then I remembered that this lift requires me to be really, really warmed up. So, I dropped the weight down to 65 and did 3x5 touch and gos, then went up to 75 and did the same. I did a set of 85x3 and got all of them, so I attempted my 3 sets of 95. I didn't get any of them. Most of them I ended up in a squat and then wasn't able to control it up- lost the weight forward. 

Bench

55x5

75x5

95x3

102.5x2 (should have been 100)

82.5x7

67.5x9

Tuesday, 01.21.14

Back Squat

125x5

145x4

175x3

190x5

170x7

145x9

Pull Up

BWTx5

5x4

7.5x3

12.5x2

20x1

7.5x5

5x6

BWTx7

WOD

CF Open 13.2

10 min AMRAP

5 shoulder to overhead @75#

10 deadlift @75#

15 box jumps 20"

6 rounds +5 s2oh+10 DL +10 box jumps

Total:205

Monday, 01.20.14

Rest

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!

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, 01.14.14

Front Squat

85x5

125x5

135x3

145x5

125x7

105x9

Ring rows

2.5#

3,3,3,3,2,2

WOD

Open 11.1

10 min AMRAP

30 double unders

15 power snatch @55#

5 rounds plus 1 double under

Monday, 01.13.14

Snatch

75x5

85x5

90x3

95x3

95x3

95

Was having trouble with this lift today. I kept landing forward and dropping into a full snatch. Could be my new shoes. Dropped the weight down and did 3 sets at 85. 

Bench

55x5

75x5

95x3

(5)100x3

(7) 80x7

(9) 65x9

WOD 

5 min of:

1 wall ball, 1 burpee box jump

2 wall ball, 2 burpee box jump, increase by one each time. 

Got up to 6, 20# wall ball to 10'