4/7/14

Workup 1RM C&J
3 @ 85#, 1 @95/125/135/145/155/160#
PR match from last February.

WOD: 5 rounds
7 High Box Jumps 30"
7 HSPU
7 Cleans @ 125#

Time- 15:17

Barbell
Back Squat 3 x 5
5 @135/165/185#

Single Leg RDL 3 x 5 each leg
5 @ 75/75/75#

Strict Press 5-3-1-1-1
5 @ 75#, 3 @85#, 1 @95/100#

4/5/14

Snatch 6 x 3
3 @ 65/85/95/100/105/110#

OHS 3 x 5
5 @ 110/115/125#

Tabata Shuttle Sprints

Butterfly Pullups
10/10/10 last set UB

Tabata Wallball
10/10/9/9/8/8/8/10= 72

4/3/14

500m Row

C&J 2 x 3, 3 x 4
3 @85/115#
4 @ 120/120/120#

Front Squat 4 x 5
5 @ 135/145/155/160#

7 Burpees OTM for 7 minutes

Supine Legless Rope Climb Drill
10x up & down

Mini WOD: 5 rounds
5 T2B
5 HSPU (ab mat no plates)
5 High Box Jump 30"

Shoulder MOB with band

4/2/14

C&J 3 @ 85/115/135#
WOD: 10 min AMRAP
20 OH Plate Lunge @ 25#
10 HR Pushups
10 Jumping Squats
10 Plate Situps @15#

5+16

BBC Part 2 Week 1

4/1/14
DL 2 x 3, 3 x 4
3 @ 215/235#, 4 @235/235/235#

Strict Press 5 x 5
5 @65/75/80/80/80#

3 x 1 min ME DU
105 UB (PR)/65/60

3 x ME Ring Dip
10 on box x 3

Mini WOD: 4 rounds
10 Pullups (butterfly)
10 Pushups
10 Situps

Time- 4:25

MOB- High Hammy

Barbell Club Part 2, Measurements & Goals

4/1/14

Current Measurements:      Measurements from June 1st, 2013          Change
Weight- 132.0                     Weight- 143                                             -11#
BF%- 18.2                           BF%- 21                                                 -2.8%
Chest- 30.5                          Chest-34                                                 -2.5"
Waist- 26.5                          Waist-28                                                 -1.5"
Hip- 37.5                             Hips- 39                                                  -1.5"
R Thigh- 21                         R Thigh- 23.5                                         -1.5"
R Bicep- 10.5                      R Bicep- 11                                            -0.5"

Current 1RM                       Previous PRs                                      Difference
Back Squat-225                   Back Squat-245                                    -20#        
Front Squat-190                   Front Squat- 210                                  -20#
OHS- ?                                 OHS- 150
DL- 245                               DL- 285                                                -40#
Bench- 120                           Bench- 120                                            0
Snatch-125                            Snatch- 125                                           0
C&J- 150                              C&J- 160                                              -10#
Clean- 165                            Clean- 165                                            0
Push Press- 115                    Push Press- 150                                    -35#

Goals:
Back Squat- short term: 250, long term: 300#
Front Squat- 225#
OHS- 160#
DL- 300#
Snatch- BW
C&J- short term:175, long term: 200#
Strict Press- BW
Bench- BW
C2B Pullups- 21 UB
MU- 3 UB
T2B- 15 UB
Deficit HSPU- 1
Amanda- Rx
Open WOD 14.2- <88
Open WOD 14.4 <181
Granite Games 2014
Regionals 2015

3/31/14

Snatch 3 @65/85#, 1 @105/115/120#

WOD 5 Rounds:
10 Pullups (butterfly 5/5 or 4/3/3)
20 Wallball (10/10)

Time- 6:35

OPEN WOD 14.5

3/30/14

21-18-15-12-9-6-3
Thrusters @ 65#
Bar Facing Burpees

Split up thrusters: 8/7/6, 7/6/5, 8/6, 9, 6, 3

Time- 16:11

3/29/14

Snatch 1 @ 65/75/85/95/105 worked up to 120#

Clean 1 @ 125/135/145/155/160# caught but couldn't stand up.

3/27/14

1000m Row

Snatch 1 @65/85/95/105/115/85/85/105/110/115#

C&J 1 @ 115/125/135/140/145/150/135#

150# is the heaviest jerk I've hit in a long time.

3/26/14

Death By Air Squat
20# Weight Vest OTM for 20 min
20-19-18-17-16-15-14-13-12-11-10-10-10-10-10-10-10-10-10-10

215 total squats

3/25/14

Warmup
 30 calorie Row
25 T2B
20 Wallball
1 MU

5 x 5 Clean @ 85/115/115/115/115#

WOD 12 min AMRAP
5 C2B Pullups (3/2)
10 Fr. Squat @65#
5 Push Press

8+1

Barbell Club Week 12

Snatch 5 x 1 @ 75%
1 @ 85/95/100/105/110/115#

C&J 5 x 1 @ 75%
1 @115/125/130/130/130#

3 x 10 KB Lunge @ 35#

Back Squat 1 @90%, 1 @ 93%, 1 @95%
1 @175/205/225/235#

3x10 T2B

1 Bar MU, 1 Ring MU

OPEN WOD 14.4

3/24/14

2nd attempt
168 reps (+7 from first attempt)

Row was about 30 seconds fatser, T2B at least 30 seconds faster, wallballs were slower, cleans about the same.  Wasn't feeling like I had much gas in the tank and couldn't push.  Plenty of people got through the cleans pretty easily, I should have been able too also.

3/20/14

1000m row WU

Snatch 2 x 4 @65%
4 @65/85/85#

C&J 4 x 2 @65%
2 @85/115/115/115/115#

Snatch Balance 4 x 3 @75%
3 @ 65/65/75/75#

OPEN WOD 14.4
60 Cal Row
50 T2B
40 Wallballs
30 Cleans @ 95#
20 MU

161 reps (11 cleans)
Took me 7 minutes to do the T2B.

3/19/14

WOD 12 min AMRAP
5 Cleans @105#
10 GHD Situps
15 Slamballs @ 30#

4+25

3/18/14

Snatch 4 x 2 @70%
2 @65/85/95/95#

C&J 4 x 2 @70%
2@85/115/120/125#

Back Squat 4 x 2 @80%
2 @185/195/205/185#

T2B 3 x 5

1 Bar Muscle Up