Monday 8/12/2013

1. Sq Clean off high blocks; build to tough single #190 (video below)
2. Back Squat 4 x 4-5 @40X1 /3:00 #155, #175, #185, #185
+
3sets
PC+8 Front Squat; build each set #105, #115, #125
AMRAP CTB (12,10,10)
rest 3:00
+
3 sets
10ft HSPU- broken
75 DU - broken 2-3 times-shoulder on fire
rest 90sec

Friday 8/9/2013

Warm up- AD+ Power Snatch build ups


Isabelle
30 PS @ 95lbs
2:00 flat
cool down 10min AD
heading out to camp for the weekend!

Thursday 8/8/2013

1. Build to a tough Single Snatch Balance #125
2. Wt Chin ups 3/#25, 2/#30, 2/#35, 2/#45, 2/#50 /2:00 rest

ran out of time...had to coach.

Wednesday 8/7/2013

AM
45minute AirDyne
-every 15min 3rds of; 2 MU's + 8 TTB
-felt good, tired on TTB



pm
1. Build to 5RM TnG PC-12min
#105, #125, #145, #165 for 5RM
2A. Shoulder Press 5,4,3,2,1 / 60rr #75,#75, #85, 90---can't press, feel weak here shoulders achy on presses
2B. KBS 1.5pd x 10 /60RR

Tuesday 8/6/2013

VERY tired today (blah) under water feeling...need more quality sleep

1 Hour C Trail Hike easy effort

Monday 8/5/2013

1. Sq Clean off High Blks; build to tough double
got #165...barely-felt off with it
2. BSQ 8/155,6/175,6/185,4/200 @ 30x0/3:00min
felt good
+
3sets
15KBS 1.5pd unbroken
COVP amrap (20,17,15)
3:00 RR

Satuday 8/2/2013

 This workout was prescribed for Friday ...BUT thursday, friday I have been a little stressed with life stuff. Making decisions are key (no matter how big or small). I reminded myself again to Never stop making decisions, it slows forward momentum and  fucks up focus. 

1. Build to max Sq Snatch off High Blocks ---#115, not so confident with the sq snatch :/
2. DB Row 3 x 5-6 @ 30x0; 90sec rest--#70/h
+
Power Snatch build to max- 8min---#135, 5lb PR
rest 2min
Take 80% and Complete 2 PS EMOM-10min ---#110