Felt weaker today. Couldn't even get 120# but had several good reps at 115#.
C&J 1 @ 115/135/
Clean 1 @145/150/
Back Squat 3 x 3 @ 85% (208#), 2 x 2 @90% (130#)
3 @ 160/170/185#, 2 @ 195/200#
Wednesday, February 26, 2014
2/25/14
Snatch 1 @65/75/85/95/100/105/110/115/120#
Felt weaker today. Couldn't even get 120# but had several good reps at 115#.
C&J 1 @ 115/135/145/145/150#
Clean 1 @145/150/155/155/160#
Back Squat 3 x 3 @ 85% (208#), 2 x 2 @90% (130#)
3 @ 160/170/185#, 2 @ 195/200#
Felt weaker today. Couldn't even get 120# but had several good reps at 115#.
C&J 1 @ 115/135/
Clean 1 @145/150/
Back Squat 3 x 3 @ 85% (208#), 2 x 2 @90% (130#)
3 @ 160/170/185#, 2 @ 195/200#
2/23/14
Snatch 1 @ 85/95/100/105/110/115/120/125/130#
Felt good today. Snatches were going up easy. Only missed a couple and hit 125# on the 2nd try. Then proceeded to attempt 130# about 40 times, getting under it every time but never catching perfectly. Frustrating to say the least! But, I know I can do 130# if not more. Technique still needs work.
Haven't hit 125# since last February, so still a win.
Felt good today. Snatches were going up easy. Only missed a couple and hit 125# on the 2nd try. Then proceeded to attempt 130# about 40 times, getting under it every time but never catching perfectly. Frustrating to say the least! But, I know I can do 130# if not more. Technique still needs work.
Haven't hit 125# since last February, so still a win.
2/22/14
C&J 2 x 2 @75%, 1 x 3 @80%
2 @ 125/125#
1 @ 135/135/135#
Snatch DL 4 x 5 @ 110%
5 @ 135/135/135/135#
Front Squat 3 x 5 @ 87% (183#)
5 @ 135/145/145#
2 @ 125/125#
1 @ 135/135/135#
Snatch DL 4 x 5 @ 110%
5 @ 135/135/135/135#
Front Squat 3 x 5 @ 87% (183#)
5 @ 135/145/145#
Barbell Club Week 7
2/18/14
Hang Snatch 5 x 2 @75%
2 @65/85/85/85#
Jerk 2 x 4 @ 80%
4 @ 85/115#
Clean Pull 5 x 5 @80%
5 @ 135/135/135/135/135#
Back Squat 3 x 5 @ 85% (208#)
5 @ 155/165/185#
3 x 10 1 arm KB Walking Lunge @ 35#
Hang Snatch 5 x 2 @75%
2 @65/85/85/85#
Jerk 2 x 4 @ 80%
4 @ 85/115#
Clean Pull 5 x 5 @80%
5 @ 135/135/135/135/135#
Back Squat 3 x 5 @ 85% (208#)
5 @ 155/165/185#
3 x 10 1 arm KB Walking Lunge @ 35#
2/16/14
Snatch 1 @80/82/85/87/85/82%
1 @65/85/90/95/100/105/110/105/100#
Snatches felt really good today!
C&J 1 @80/82/85/87/85/82%
1 @85/105/115/125/135/140/145/140/135#
Back Squat 4 x 5 @ 85% (208#)
5 @ 185/190/190/190#
Good Mornings 10 x 3 @65#
10 Tire Flips + Jump In/Out x 3
Day 2 of Le-Vel: Took 1 pill instead of 2 and drank decaf coffee. Felt much better today.
1 @65/85/90/95/100/105/110/105/100#
Snatches felt really good today!
C&J 1 @80/82/85/87/85/82%
1 @85/105/115/125/135/140/145/140/135#
Back Squat 4 x 5 @ 85% (208#)
5 @ 185/190/190/190#
Good Mornings 10 x 3 @65#
10 Tire Flips + Jump In/Out x 3
Day 2 of Le-Vel: Took 1 pill instead of 2 and drank decaf coffee. Felt much better today.
Start Le-Vel Supplements
2/15/14
C&J 3 x 2 @70%, 2 x 3 @75%
2 @ 115/115/115#
3 @120/125#
Clean DL 4 x 5 @ 110%
5 @ 175/175/175/175#
3 x 10 Single Leg Box Jumps
OPEN WOD 12.3
18 min AMRAP
15 Box Jumps (step-ups)
12 Push Press @ 75# (all UB)
9 T2B (singles)
6 + 20
Day 1 of Le-Vel:
Took both pills and felt WAY too wired. Switching to decaf coffee tomorrow.
C&J 3 x 2 @70%, 2 x 3 @75%
2 @ 115/115/115#
3 @120/125#
Clean DL 4 x 5 @ 110%
5 @ 175/175/175/175#
3 x 10 Single Leg Box Jumps
OPEN WOD 12.3
18 min AMRAP
15 Box Jumps (step-ups)
12 Push Press @ 75# (all UB)
9 T2B (singles)
6 + 20
Day 1 of Le-Vel:
Took both pills and felt WAY too wired. Switching to decaf coffee tomorrow.
2/14/11
Front Squat 5-3-1-1-1
3 @ 135#, 1 @185/190/195#
WOD
15 min AMRAP
5 Over Bar Burpees
10 Push Press @ 75#
15 SDHP
5 + 27
3 @ 135#, 1 @185/190/
WOD
15 min AMRAP
5 Over Bar Burpees
10 Push Press @ 75#
15 SDHP
5 + 27
Barbell Club Week 6
2/11/14
Hang Snatch 3 x 4 @ 70%
85/85/85#
Jerk 3 x 3 @75%, 3 x 2 @80%
3 @115/115/115#
2 @120/125/125#
Clean Pull 3 x 5 @ 100% of Clean
5 @ 175/175/175#
Back Squat 4 x 5 @ 85% (208#)
5 @185/185/185/185#
Plate Situps 3 x 10 @15#
Hang Snatch 3 x 4 @ 70%
85/85/85#
Jerk 3 x 3 @75%, 3 x 2 @80%
3 @115/115/115#
2 @120/125/125#
Clean Pull 3 x 5 @ 100% of Clean
5 @ 175/175/175#
Back Squat 4 x 5 @ 85% (208#)
5 @185/185/185/185#
Plate Situps 3 x 10 @15#
Sunday, February 9, 2014
FreezeFest 2014
2/8/14
Event 1: Clean/Hang Clean Ladder
65/85/105/115/125/135/145/155/165# Clean, missed the hang
115/135/155/175/195/215 Clean, missed the hang
Score- 352
Place- 58th
Event 2: Sandbag/Partner Carry
Run, 10 Sandbag Squats, run with sandbag, partner carry. Switch and repeat.
Time- 1:58
Place- 41st
Event 3: 3 minutes DL (205/145#)
Score- 20,685# (62/55 reps)
Place- 25th
Event 4: 3 minutes Burpee Box Jumps
Score- 62
Place- 32nd
Event 5: 3 minutes Handstand Walk for distance
Score- 265
Place- 2nd!
Event 6: 3 rounds (6 min cap)
sprint, 12 thrusters @ 105/75#
12 C2B Pullups
Score- 6:50
Place- 38th
Overall Finish- 31st Place
Event 1: Clean/Hang Clean Ladder
65/85/105/115/125/135/145/155/165# Clean, missed the hang
115/135/155/175/195/215 Clean, missed the hang
Score- 352
Place- 58th
Event 2: Sandbag/Partner Carry
Run, 10 Sandbag Squats, run with sandbag, partner carry. Switch and repeat.
Time- 1:58
Place- 41st
Event 3: 3 minutes DL (205/145#)
Score- 20,685# (62/55 reps)
Place- 25th
Event 4: 3 minutes Burpee Box Jumps
Score- 62
Place- 32nd
Event 5: 3 minutes Handstand Walk for distance
Score- 265
Place- 2nd!
Event 6: 3 rounds (6 min cap)
sprint, 12 thrusters @ 105/75#
12 C2B Pullups
Score- 6:50
Place- 38th
Overall Finish- 31st Place
2/6/14
2 Position Clean (floor/low hang)
2 x 5 @70%
5 @ 115/115#
Front Squat 3 x 3 @ 70%, 3 x 2 @75%
3 @ 145/150/150#, 2 @160/160/160#
10 Barbell Rollouts
Barbell Club Week 5
2/4/14
Power Clean 3 x 5 @70%
115/115/115#
Snatch Balance 3 x 5 @65%
65/75/85#
3 Rounds:
25 DU
25 Slamballs @ 30#
Bench Press 3 x 5 @75%
Only did 1 set at 90#, shoulder was hurting
Tabata Plank with 15# plate
Power Clean 3 x 5 @70%
115/115/115#
Snatch Balance 3 x 5 @65%
65/75/85#
3 Rounds:
25 DU
25 Slamballs @ 30#
Bench Press 3 x 5 @75%
Only did 1 set at 90#, shoulder was hurting
Tabata Plank with 15# plate
2/2/14
Snatch 1 @80%, 83%, 85%, 87%, 85%, 80%
1 @ 85/95/105/110/105/100#
Clean & Jerk 1 @80%, 83%, 85%, 87%, 85%, 85%, 72%
1 Clean & Jerk @100/125/135#, 1 Clean @140/145#, 1 C&J @ 140/125#
RDL 7 x 4 @ 60% of Back Squat
7 @ 125/145/145/145#
1 @ 85/95/105/110/105/100#
Clean & Jerk 1 @80%, 83%, 85%, 87%, 85%, 85%, 72%
1 Clean & Jerk @100/125/135#, 1 Clean @140/145#, 1 C&J @ 140/125#
RDL 7 x 4 @ 60% of Back Squat
7 @ 125/145/145/145#
2/1/14
2 Position Snatch (floor/hang)
2 @75%, 2 @80%
1 @65/85/90# missed the hang at 95/100#
Snatch Pull 5 x 5 @125#
Snatch Push Press 5 x 5 @80% (90#) Shoulder was hurting so went lighter.
Back Squat 4x3 @85%, 3 x 2 @85%
3 @200/200/200/200#, 2 @105/210/210#
2 @75%, 2 @80%
1 @65/85/90# missed the hang at 95/100#
Snatch Pull 5 x 5 @125#
Snatch Push Press 5 x 5 @80% (90#) Shoulder was hurting so went lighter.
Back Squat 4x3 @85%, 3 x 2 @85%
3 @200/200/200/200#, 2 @105/210/210#
1/30/14
Muscle Snatch 5 @65%, 4 @70% x 2, 3 @75%
5 @85#, 4 @90/90#, 3 @95#
2 Position Clean (floor/high hang)
2 @75% x 2, 2 @80% x 2
2 @ 125/125#, 2 @135/135#
Snatch DL 5 x 5 @ 135#
Front Squat 4 x 3 @80%, 4 x 2@85%
3 @155/155/165/165#, 2 @175/180/180/180#
Handstand practice
5 @85#, 4 @90/90#, 3 @95#
2 Position Clean (floor/high hang)
2 @75% x 2, 2 @80% x 2
2 @ 125/125#, 2 @135/135#
Snatch DL 5 x 5 @ 135#
Front Squat 4 x 3 @80%, 4 x 2@85%
3 @155/155/165/165#, 2 @175/180/180/180#
Handstand practice
1/29/14
5 x 5 DL @ 125/175/205/205/205#
WOD
5 min AMRAP
10 KB Sumo DL @53#
25 DU
1 min rest
10 KB Goblet Squat
25 DU
1 min rest
10 KBS
25 DU
5+29/ 4/ 4 = 14+29
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