1.29.15 - Daniel

4x800m run

12:00 Emom 3 hang power snatch at 90kg/198#
Felt quick but knees hurt

1-29-15 liz

Mobility day. Working out the kinks.
Class wod looked fun, but resisted the urge to do it.

1.27.15

8 min on treadmill at 7 mph

Front squat up to 315 for 2. Knee is hurting when deep in squat. Backed off. Muscles felt strong though.

For time:
50 cal row
50 power snatch
40 cal row
40 power snatch
30 cal row
30 power snatch
20 cal row
20 power snatch
10 cal row
10 power snatch

No actual time just did it. No clock in back room. Felt sluggish. Nutrition challenge is making me feel too full.

1.26.15

Mobility day - Roseville Gym
45 minutes of mobility

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1-27-15-south, Liz

Liz
4x4 front squat
175-185-195-205. (Could have done 215)

Max UB thrusters @80#, every 4 min x3
25-20-19=64
Harder than I thought. Upper body pumped out.

Couldn't do any extra work. Kids had to go.

1-26-15-south

Liz
Hs walk practice~Prob 100ft total
150 DUs. 2:30

30-20-10
Burpees to 6"
CTB pullups
10:20
Didn't go too fast. Nursing trap.

5rds
10 ghd sit-ups
10 back ext
No time. But did continuously without rest.

Another 100 dus (Cuz they need work)

5x2 ring muscleups

1-25-14 south

Liz
Bs up to 215
Bench-bunch of sets 105#
Hs walk a bunch 5 Mats max one distance.
Lots of stretching. My trap is torn.

1.25.15

Gymnasty day

10 minute 1 strict muscle up emom
No misses. Felt strong.

5 attempts Max distance handstand walk. 25ft was the best.

150 Double Unders.

1-24-15-south

Daniel & liz
Partner wod
3 rds
30 squat cleans 105#
20 ctb pullups
1000m row

Liz+ alye=22:08
Daniel+john=23+

1.23.15

North gym
3x 3 squat clean from tall blocks 1 jerk at 220

15-12-9
Power clean @115
Burpee

Rest 10 min repeat. 3x total

3:30
2:56
3:26

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1-23-15-south

Hs walk 100 ft
150 DUs
10 muscleups
105# front rack lunge 100ft
Strict press 105# x6
Not for time.

1-21-15

5 rds
15 kbs 24kg
10 hspu
9:57

Hs walk 500ft with Megan
12:something

Pc max 165#

10min amrap
30 PC 75#
30 PC 115#
Amrap @ 150#
=18 @150#

4muscleups in row x2-3?

Wednesday 1.21.15

-Front Squat 315x5, 365x5, 365x1, 365x1
-Push press light. Just moving the shoulders
-5 x max distance handstand walk then max reps chest 2 bar pull ups.
Got 17 chest 2 bar. May be a PR.
- 5 or 6 muscle up doubles

Tuesday 1.20.15

-Power Snatch off low blocks 4 sets of 3 at 175#

3x5 Deadlift 455, 465, 465

5 rounds for time of:
15 KB swings 32kg
10 strict HSPU

13:07
HSPU strict were tough. Did singles the whole way.

1:19:15-south

Liz
Max c&j 185#
Bs 4x3 215#

Skillz:
Worked on hs walk (20ft) , DUs, bar muscleups (3 consect)
Bench

1-15-15-south

2 rds
25 wb 14# to 10'
25ft hs walk
25 grasshoppers
Rest 5 min
Repeat
6:28
6:00

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1-14-15-south

4 rds
12 hspus
10 DL 175#
8:07

1/13/15 south

Fran
3:17 PR

Emom 10min
Odd: 5 strict dips
Even:10 8kg weighted pistols

Hs walk practice. 2 mats

1/9/15-south

10 min EMOM
3 strict HSPU (first 2rds, 1 ab mat, all rest 2mats)
7 Hollow rocks

Every min start a new rd

continue as long as possible.

First 3 rds
4 wall-balls 14#
4 box jumps 24"
4 burpees

Rds 4-6
6 wall-balls 14#
6 box jumps  24"
6 burpees

Rds 7-9
8 wall-balls 20/14
8 box jumps or step ups 24/20
8 burpees

Made it into 8th rd 

7+20 reps

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1/8/15

Worked up to heavy triple push press
Took all weights from the floor
50, 70, 90, 110, 115kg x

100 pound med ball over shoulder throw. 2x 100ft

Chest to bar PU practice. 4 sets of 7-8

Double under practice

1/7/15-south

Daniel 10Emom 2 high box squat snatch 175#

Deadlift (6-6-6)
Slow, perfect form @50-55%
:03 up, :01 hold at top, :03 down

Liz 175#

Daniel 325#

L2 : Metcon (Time)

Experienced
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
UB Double -unders x2

Liz 4:32

Daniel 5:10

8 min Emom
1 power clean + 2 push Jerks @ 70%

Liz 145#

15 burpee muscle-ups for time
Daniel completed 

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1/6/15 south

8 Bench Press @ 105#
8 strict pull-ups
rest 2:00
x3

10 rds with a partner [tanya] switch after every rd
(5 rds per person)

12 Thrusters 95/65
12 burpees
12 TTB
20:04

Tng power snatch 3x3
115#
125#

Snatch pulls 3reps @
160,170,180

8 muscleups. Double, then singles. 😕
Handstand walk practice. 2 mats.

1/3/15 comp class-south

Snatch ladder with megatron & Brit
Got 1 snatch at 155

Partner wod with Brit
Upped reps to
30 thrusters
50 burpees
60 pullups
50 burpees
30 thrusters

9:26

1/2/15

5 rounds of:
Run or row 400m
21 Kettlebell Swings 32/24
12 Pull-Ups
Rest 1 minute

21:27

Snatch 5x2 @ 125
C&j 145x2, 155x2, 165, 165, 155x2
PP 5x4r 125#
Bs 155x8, 175x6, 205x4, 175x8, 235x2

1/1/15

"DT"
12 DL
9 HPC
6 push jerks
155/105#

Liz 5:45
Daniel 7:06

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