2.24.15 - Daniel

Tuesday Feb 24

A. Power Clean Singles - 

15 reps,  1 every :20 @ 65-75%

215#. Felt easy. 

B.
500m Row @ 85% effort 
15 UB TTB
Rest 60sec
x3-5 rounds (base volume here on subjective feel)

3 rounds. Core was toast. TTB got hard. 

C.
Gymnastics Core Circuit - 12 min
-5 Strict TTB
-10Hollow Rocks
-10 Arch Rocks
-:30 Side Planks each side
-10 ghd sit-ups 

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2.22.15 - Daniel

Sunday - 

A. Front squat - 2.2.2.2 rest 2 minutes between sets

365, 385, 405, 385

B. 8 minute emom 

1-2 strict hspu with a 2-4'' deficit + 1 bar muscle-up 

2 HSPU through round 5, 1 for 6,7,8

C. 3 rds

15 Squat cleans 105/155lbs

12 CTB

9  4'' Deficit hspu (kipping Ok) 

12:19. HSPU got hard near end. Struggled to do big sets today. 

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2-21-15

Liz
Some hs walk practice. 20'

Clean and jerk max. 200# PR

50 cal row
50 box jump overs 20"
50 DL 120#
50 Wallballs 14# 10'
50 ring dips
50 Wallballs 14# 10'
50 DL 120#
50 box jump overs 20"
50 cal row

21:00 time cap
304 reps (ring dips suck)

Daniel
Stopped at 19:00 (he has timing issues)
404 reps

2.20.15

Back squat to Heavy Single,
210kg, missed 215kg.

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Thursday - 2.19.15

A. 16 minute Emom
2 power snatch from blocks just above the knees. Start at about 60% and build in weight every 2 minutes.

165, 175, 185, 195, 205, 215, 225, 235#

B.
5 power snatch 95/155lbs
10 bar facing burpees
2 muscle -ups
rest 3 minutes
x3

1:06, 1:10, 1:14

rest 10 minutes

5 tng power clean 125/185lbs
10 bar facing burpees
8/10CTB

1:05, 1:11, 1:17

rest 3 minutes
x3

2-18-15 liz

Max 3 min DUs
170-bad bad

30 min airdyne
:30 50%
:30 85%
380 cal

Wrist mobility

2-19-15 liz

A. 16 minute Emom
2 power snatch from blocks just above the knees. Start at about 60% and build in weight every 2 minutes.
95-105-110-115-120-125-130-135
B.
5 power snatch 95lbs
10 bar facing burpees
2 muscle -ups
rest 3 minutes
x3
1:06
1:06
:58

rest 6 minutes

5 tng power clean 125lbs
10 bar facing burpees
8CTB
rest 3 minutes
x3
1:01
:54
:55

2.18.15 - Daniel

Wednesday - 

warm-up

Hs walk play for 10 minutes

Max 20 feet

A.

3 minutes max double unders

About 70. Better than last time. 

B.

30 min airdyne

:30@85%

:30@50%

530 cals

C. 15 minute row, easy recovery pace.

Kept it at 2:00/500m

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2-17-15 liz

Push jerk 2-2-2 20sec rest b/w 2s. 5 rounds. Done at 145#. Last set of 2---(wrist popped and didn't do them)

Ring dips 4x5 (kip didn't feel that great
Push press. 4x12 first 2 sets done At 75#. Megan said that was too light so I did 85# last two sets

90sec AMRAP
10 TnG PC & Jerk @ 80#
20 Double-unders

Rest 90sec
x3 sets
Rest 6 mins and repeat.
Reps:
40
40
40
40
39
39
All dus unbroken. Guess the C&J were just slow.
And yes the ghost in the pic is me.

2.17.15 - Daniel

Tuesday - 

A. Push Jerk - 5 x 2.2.2; rest 20sec + 2min @ 75% across, use blocks (20 sec rest between reps, 2 minutes between sets)

235# for all, could've gone heavier.  

B1. Ring Dip - 4x 5-10 UB reps; rest 20sec

4x10 last set got sticky

B2. Push Press - 4 x 10-12 UB reps @ 45% ; rest as needed

125# (max is 275)

90sec AMRAP
10 TnG PC & Jerk @ 80/115lbs
20 Double-unders

Rest 90sec
x3 sets

32-35 reps each round

Rest 6min actively (AD/Row/Walk @ Z1)

x3 rounds (9 total rounds w/ 6min rest b/t every 3)

*target is 2 complete rounds every set 

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2.16.15 - Daniel

Monday- 

A. HS Walking Skill - 3 attempts max distance

15ft max

B. 2 legless rope climb

rest 2 minutes

x3

2, sucks coming down

Jackie- 

1000m row

50 Thrusters @ 45lbs (men and women)

30 pull-ups

5:57. PR is 5:54. Row, 3:25 Unbroken thrusters, pullups 15-10-5

HS Front Squat 

405 with belt. 

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2-16-15 liz

Max handstand walk 3 attempts
Got 20' twice

1 leg less rope climb x3 (rested 2min b/w)

"Jackie"
7:48 PR
Broke thrusters at 40. 😡😡
Did like 12-9-3-3-3 pullups. Boo

2-14-15 liz

Comp class
Bar muscleup practice
Snatch ladder with meg, Kelly
Up to 155 (old pr), got 160 overhead and ran forward with it.

13.1
Burpees and snatches.
Got 206 (6 snatches at 120#)
24 rep PR since 2013

2-13-15 liz

Max strict hspus=4. Suck. Tried twice and got 4 both times

9-7-5
215# DL (unbroken)
4" deficit HSPU
4:34

Max mus: 2 sets of 5
10 Emom: back squat 225#

2.13.15 -Daniel

Max reps strict HSPU
12! Previous PR was 6!

9-7-6
365# DL
6" deficient HSPU
4:02. DL unbroken. HSpU 5/4, 3/2/1/1, 2/1/1/1

2-11-15 liz And Daniel

Max dus in 3 minutes
207. Better I guess


4 rds
30' hs walk
50 Dus
20 snatch 65
14:52

Daniel
Max DUs: sucky suck suck

4 rds
30' hs walk
50 Dus
20 snatch 95
16:54

Couldn't string DUs and HS walk felt sluggish, max distance 10'. Snatches were fine but felt overall tired.

2.10.15 - Daniel

Crossover symmetry warm-up

A. 

4 rds not for time. 

5 snap to Hollow

5 super mans (feet together legs straight)

8 min Emom

1-2 bar muscle ups

Daniel: did 1 emom felt hard. Then 8min Power clean emom ladder. Went up to 275. 

B. 

For time 

20 thrusters 55/75lbs

20 BF burpees

20 CTB

20 thrusters 75/115lbs

20 BF burpees

20 CTB

20 thrusters 95/135lbs

20 BF burpees

20 CTB

Daniel: 14:50. Burpees killed me. C2B felt ok. 

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2-10-15 liz

4rds not for time.
5 snap to Hollow
5 super mans

8 min Emom
1 bar muscle up. No miss.

B.
For time
20 thrusters 55lbs
20 BF burpees
20 CTB

20 thrusters 75lbs
20 BF burpees
20 CTB

20 thrusters 95lbs
20 BF burpees
20 CTB

15:05
Ctb felt good, burpees sucked as usual.

2.9.15-Daniel

5x
2min of
20 KB Swings @ 70#
12 Burpees
Max pull ups

28, 22, 21, 19, 20

Later

Snatch to max
Made 245 missed 255.

Power snatch doubles x3
90kg, 90kg, 90kg

Back squat to max.
Made 465 felt easy missed at 485

2-8-15 liz

150 DUs warmup 2:30ish 😕

Front squat 4x2 @ 205#

Cinco 1
3 rds
5 265# DL
5 left leg pistols 35#kb
5 R leg 35#kb
80' hsw

7min time cap
At 7 min, just finished 3rds.
Did hsw after time, took about 2 min?

Liz 2-7-15

150 DUs. 2:30 😕

Max snatch 150#
10 Emom 135# snatch

5 bar mus
10 snatch 105#
10 CTB
10 sto 105#
10 pullups
10 cleans 105#
10 burpee box jumps 20"
5 ring mus
5 bar mus
10 snatch 95#
10 CTB
10 sto 95#
10 pullups
10 cleans 95#
10 burpee box jumps 30"
5 ring mus
19:24

2.7.15 - Daniel

5 Bar Muscle Ups
10 Snatches 155
10 Chest 2 Bar
10 shoulder 2 overhead 155#
10 Pull Up
10 Cleans 155
10 Burpee box jumps 24"
5 Muscle Ups

Repeat with 135#

15:46 incl 2 min rest between rounds.

Friday 2.6.15 - Daniel

2 minutes max dus

Bad bad bad

B.
2 minute amrap
20 squat jumps 45/65lbs
7 burpees
Max distance row

346m
371m
368m

rest 5 minutes
x3

C. 2 minute amrap
15 DL 155lbs
10 pulls-ups
max burpees

27
25
26

rest 5 minutes
x3

2-6-15 liz

A. 2 minutes max dus
130

B.
2 minute amrap
20 squat jumps 45/65lbs
7 burpees
Max distance row

rest 5 minutes
x3

277m
317m
309m

C. 2 minute amrap
15 DL 155lbs
10 pulls-ups
max burpees

rest 5 minutes
x3

22,23,24 burpees

Everything felt good

Wednesday - 2.4.15 - Daniel

 A. HS walk 150 ft for time with a 5 minute time cap

Capped at 120ft

30 min Not for time

1000m row at 2:00/ 2:20

20 ghd sit-ups

20 barbell good mornings (light to medium weight) 

50 cals on bike

3 rounds - had 1:25 left

30 minutes mobility

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2-3-15 liz

Max DUs 2min
110. Boo. Everything pumped out.

Emom 10
Power clean
Hang squat clean
@155. Wasn't bad

5 rds for time
6 strict hspu (used 2abmats)
3 mus
8:55

Redid 2 mins of dus: got 110 again 😕

Tuesday 2.3.15 - Daniel

Tuesday - 

5 rds for time

6 strict hspu

3 mus 

6:50 4 sets MUS unbroken, last set 2/1

B.

Cinco 1

3 rds for time

5 deadlifts 405/265

5 pistols with 35lb kb (right)

5 Pistols woth 35lb kb (Left) 

80 ft hs walk

1 full round, 5 DL 5/5 pistols, 60ft

7 minute time cap 

C.

Bent over barbell row

6-6-6-6 

All at 185#

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2.2.15 - Daniel

2 min double under practice

10 min EMOM of 1 power clean+1 hang squat clean at 110kg

3 rounds of
30 Unbroken Thrusters
12 PU
12 Burpee box jumps
Rest 5 min

3:15
3:20
3:19

North Gym

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1.30.15 -Daniel

Friday 1.30
A. Hs walk 5 minute practice

Furthest effort was 20feet

B.
60sec AD @ 85% effort
10 Burpee Box Jumps @ 24"
5 Muscle-ups
Rest 3min
x4 sets

3:57, missed three MUs, wasn't warmed up enough.
3:20
3:27
3:37

C.
60sec Row @ 85% effort
15 KB Swings @ 1.5/2 pood
9 ub CTB
Rest 3min
x4 sets

2:57
3:15
3:21
3:29

North Gym

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