February

2/28/17

WOD
EMOM20
Min1: floor press at 135 (I went 10, 12, 14, 16, 16 reps
Min2: pull ups (I went 10, 12, 14, 10, 10)
Min3: HSPU (I went 10, 12, 12, 9, 9)
Min4: Bent over row at 135 (10, 12, 14, 16, 16)

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2/27/17

Find max snatch: 205 – finally snatched 200 or more!!!
Find max C&J: 235, cleaned 245, but no jerk
Find max box jump: 42 inches

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2/25-26/17

Rest

Redid 17.1 so I could try to finish, and I did. Finished at 19:42

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2/24/17

17.1
221 reps – I went out way too fast as I was done with the round of 30 reps around 11 minutes in. Then hit a wall and just couldn’t recover. 4 reps shy of finishing…

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2/23/17

Rest

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2/22/17

Warm up
500m row, 2 rounds of 5 pull ups, 10 push ups 15 squats

WOD
AMRAP25
10 burpees to 6 in target
20 wall ball
10 burpees to target
30 box jumps
10 burpees to target
40 KBS (55)
Result: 2+110 (10 KBS shy of 3 rounds)

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2/21/17

WOD
7 rounds
5 power snatch (135)
10 med ball cleans (40)
20 ski jumps over bar (L/R=2)
Rest 2 min
Result: 20:24

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2/20/17 – PM

Barbell work
Snatches: 80%x4 (155), 90%x3 (175), 95%x2 (185), 97%x2 (190), 90%x2x3 (185) – not a good night. Took me SEVERAL attempts at 190 to get both. Once I got one I got the other right behind it.
Clean and jerk: 80%x4 (185), 90%x3 (210), 95%x2 (225), 97%x2 (230), 90%x2x3 (225) – I basically tapped out trying 230. I backed off to 210 and didn’t have that in me either for the 2×3
5×5 weighted good mornings
5×10 weighted sit ups holding weight overhead

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2/20/17 – AM

Warm up
Various stretches and then warm up to clean weight

WOD
EMOM10: 2 cleans (2 rounds at 185, 2 at 205 and final 6 at 225)
Right into
4 rounds
5 deadlift (225)
10 pull ups
20 squats
Result: 4:44 for the WOD portion

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2/19/17

Rest

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2/18/17

50 stick jumps (20″)
50 Deadlift (225)
50 burpees
50 hang power clean (135)
50 box jumps (24)
50 hang power snatch (95)
50 KBS (55)
Result: 239 reps, capped at 30 minutes

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2/17/17

Took 20 minutes to work on handstands and headstands

With a partner (1 working at a time)
4 rounds: 5 burpees, duck walk down and back
4 rounds: 5 burpees, bear crawl down and back
4 rounds: 5 burpees, crab walk down and back
4 rounds: 5 burpees, lunge down and back
4 rounds: 5 burpees, sprint down and back

Then a few muscle ups immediately following

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2/16/17

Rest
Barbell work
Find 3RM snatch grip deadlift, with a muscle snatch between efforts
I used 135 for the muscle snatch across
45, 65, 85, 95, 115, 135, 155, 175, 185, 205, 225, 245, 265, 275, 295, 315-f

Clean off of blocks – knee height bar – worked up to a double at 215

5×5 sotts press: 45, 75, 95, 95, 105, 105, 115

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2/15/17

Warmup
Dynamic stretching

Skill
EMOM9
Min 1: 5 snatch high pull (95)
Min 2: 5 muscle snatch
Min 3: 5 snatch

WOD
9-15-21
Power snatch (95)
Russian KBS (55)
Result: 4:45

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2/14/17

Warmup
400m run – 2 rounds of 14 Russian KBS, 14 goblet squat, 14 Russian twist (35#)

Strength
5×5 back squat with 3 second descent, 3 second hold
185×2, 195, 205 and jumped way too high to 225 and failed after 2 successful reps

WOD
AMRAP10
5 HSPU
10 T2B
15 OHS holding 45# plate
20 toe taps to plate
Result: 4+3

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2/13/17 – Evening

Warmup
Burgener, light OHS

Barbell
Snatch: 60%x4 (115), 70%x4 (135), 80% x 4 (155), 90% x3 (175), 95% x3 (185).. Failed the 185 lifts
Clean and Jerk: 60% x (2+3) (140), 70% x (2+3) (165), 80% x (2+3) (190), 90% x (2) (210), 95% x (2) (225).. Failed my final jerk
Bench (close grip): 5×5…245, 265, 265×4, 265, 265×4
3×10 weighted good mornings while sitting on bench…did not do these

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2/13/17 – Morning

Warmup
2 rounds of 300m row, 15 scap pull ups, 10 GHD sit ups, 15 glute bridges + some LAX ball work on my upper back

WOD
EMOM32
Min1: 30 squats
Min2: 20 push ups
Min3: 10 burpees (some of the rounds I did to a target)
Min4: 1 deadlift (315×3, 325×2, 335×2, 340×1)

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2/12/17

Rest

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2/11/17

Strength
Bench, wide grip: 10 @ 45, 95, 145, 175, 205, 205×9, 205×8
Dips: 10 @ BW, 15, 25, 25, 25
DB Bench: 50# each hand, 16, 18, 20, 22
Ring pushups: 4 sets of 10, each set followed by 25 bar only curls

Then a few hours later I did a boot camp class

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2/10/17

Rest

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2/9/17

Strength
Find heavy 3 rep strict press (175)

WOD
21-15-9
Sumo deadlift high pull (95)
Burpee over the bar
Result: 3:57

Rest about an hour or more

With barbell class
EMOM10: 1 snatch (165×3, 175×5, 185×2-f both)
EMOM10: 1 clean (205×3, 215×3, 225×3, 245-f)
EMOM10: 1 push press at 195
EMOM10: 1 back squat (275×3, 285×3, 290×2, 295×1)
50 toes to bar in as few sets as possible (14, 8, 10, 10, 8)

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2/8/17

Warm up
Stretching

Strength
EMOM6: 2 bench at 275

WOD
50 wall ball (30)
50 box jump overs (24)
50 overhead lung holding wall ball
50 box jumps
Result: 15:03 – wasn’t my morning

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2/7/17

Warm up
Some shoulder work/prehab

WOD
AMRAP12
5 pull ups
10 push ups
15 squats
1 clean and jerk (185)
Result: 9+4

Strength
EMOM10: 5 Pendlay rows (185)

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2/6/17

Snatch: 95/115/135/155/165/175/180/185/155 3×3 – all makes, no misses, was a good night
C&J: 145/166/175/190/205/215/225/190 (3+1)x2 – all makes here too but the heavier jerks felt terrible
Snatch balance + 2 OHS: 45/95/115/135/155/185/195-f/195/200/205/210-f
4 sets of 20 band pull downs, 10 banded good mornings
50 weighted sit ups with a 25# DB

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2/5/17

Rest – Super Bowl and wings

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2/4/17

WOD
“Paul Pena”
7 rounds of
100m sprint
19 KBS (70)
10 burpee box jumps
3 min rest
Result: 32:54

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2/3/17

Warm up: Stretching

WOD
With a partner, 1 partner completes a round while other rests
3 unbroken deadlifts – no dropping (weights could vary)
20 double unders
Either 100m run or 100m row
Result: Might do this several times today.
Did it first at 5am and I personally completed 9 full rounds using 275 for the deadlift

Did it again at 10am and I personally did 9 full rounds + 1 extra deadlift, same weight

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2/2/17

Warm up: some stretching

Skill
20 minutes to work on muscle ups – both bar and rings.

WOD
21-18-15-12-9-6-3 of
KBS (88)
lunges – no weight
Mountain climbers (L/R = 1)
Result: 10:51 – that 88# KB was rough

Barbell work
Find max 3 snatch high pull + snatch: 155, failed 165 twice. Hands weren’t into it
Find max high hang clean + push press: only hit 185, failed 205. Tired
3 rounds of 10 jumping squats, 10 strict press, 10 good mornings (95 for each)
5 rounds of 5 pop ups, 5 seated box jumps: I progressed on the pop ups 15, 35, 45, 65, 75 and used 37in box jumps across

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2/1/17

Warm up: 3 rounds of 5 strict pull ups, 10 push ups, 10 squats, 5 PVC thrusters

Strength
Take 10 min to find max thruster: 205 felt good, almost had 225, tried 235 and didn’t get it

WOD
21-18-15-12-9-6-3 of
Thrusters (95)
42-36-30-24-18-12-6 of
Double unders
Result: 10:59

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