Thursday 11-9-2012

1. Power Clean 3,3,3,3 / 90sec rest #135 TnG
worked on fast middle

2.  5min AMRAP of 5 Unboken CTB
completed 10 rds

3. 10min AMRAP
15 Power Cleans UB,UB,UB,UB,8-7,8-7,8-7, 9-6, 9
30 Double Unders ---broke 3 x
369 reps

PWO - 1.5 scoop Recoverite

Wednesday 11/7/2012

a1. squat clean - 2/145#  2/155#  2/155#  2/160#  2/160#  rest 2 min - 80-90%

a2. ring dips kipping - amrap (-2) x 5; rest 2 min
11,10,10,9,8

+

for time:

row 1K

30 kbs - 1.5 pd  --20-10

30 burpees--
7:18

Tuesday 11/6/2012

5:30am wake up

7am - Black coffee + 1/2 lara bar

Meal 1@ 9am- 2 turkey jerky links, 2 slices roast beef, handfull nuts, 2 apple slices

11:30- Fast Fuel + other half of lara bar

Workout 12:30pm
a1. push press @ 12X2; 6/105#,4/115#,2/125#,6/115#,4/130#,2/140#; rest 2 min

a2.mixed grip chin ups unweighted @ 31X1; amrap (-1) x 6; rest 2 min
9,7,6,5,6,6

Workout 4:45pm

5 rds for time:

10 push press - 95# UB, UB, 6-4,6-4,5-5

10 CTB chin ups UB,UB, 6-4,5-5-5,5-5

10 box jumps - 20" UB all sets

8:58

note: did a 10 minute warm up, wasn't as long as i needed for this workout, round three felt warm.
after the workout still walking and breathing hard...more aerobic feeling. NEed to string together complete sets of CTB & PP to get better response

Sunday 10-4-2012

tester
woke up @ 7am

8:30am Meal 1- 2 eggs, soy sausage, veggies, handful grapes, 20 nuts

11:00am WORKOUT "Christine"
3rds for time: 500m Row + 12 bwt DL +21 box jumps 20"
dead-lift- #160; finished 10:49

round 1- 3:03
round 2- 3:57
round 3- 3:48

note: box jumps blasted me...

Post Workout response..back on the floor and rolling side to side ...HURT :-/

PWO - 2 scoops Recoverite + handful nuts

Saturday 11/3/2012

tester

notes:
going into this I felt a little off...energy low
10-12min in...no sweat on skin, i was burning up, and hurting ..
mentally washed out last 3minutes...no drive to die... to get through thrusters and pullups 

20min amrap
20 thrusters #95 10-5-5/5-5-5-5/5-5-5-5/5-5-5-5
20 pull ups 10-10/10-10/10-10/10
20 burpees broken in 5's

3 rds + 20 thrusters + 10 pull ups

Thursday Nov. 1st 2012

Workout 9:30am w/ coach and team

1. Power Clean Cluster 2.2.2.2 X 3 / 2min rest (no tng sets)
#155 for all sets...worked on locking down middle back in set up and no hitching

+
13 rds
3 Power Snatches #85
2 MU's
10 sit ups

- snatches work on speed through hip, no hitch
- mu stay tight in catch (fell through rings today with fatigue), keep hands tight to sides "squeeze"

+
 50min  zone 1 hike @ pinnacle peak

Wednesday Oct 31st 2012

 Drove last night to Phx. Woke up at 9:30am around 7 hours sleep....tuesday was an off day.

really sore in the glutes and thighs from the stupid chipper from Monday...(i know)

1. Sq Clean from high blocks 2/135#, 2/145#, 2/145#, 2/155#, 2/155#, 2/160#,2/160#
-  last 2 sets might of went to heavy for today...shitty catch position at the bottom (low elbows)

2A. Rolling pistols- controlled eccentric well today was able to come out of the roll more times than last.... did 3 x 8 each leg / rest 1min

2B. HSPU negatives 10 reps @ 3 sec down x 3 / rest 1min
- fought  hard to stay tight at bottom
- smoked the shoulders

3. on the minute 28minutes
Odd- 5 COVP
Even- 3 kipping HSPU (broke last 3 minutes)