Wednesday 1/28

Wednesday- LE + easy bike
3 sets @ 97%
9 TnG Power Snatch, 115#
15 Burpees
12 Power Clean to OH, 115#
12 Burpees
15 Power Clean, 115#
9 Burpees
rest 12 min b/w sets
+
15 min easy bike

A. 4:31/4:51/5:11 - this was rough. Need more. Felt like I was doing an open workout.
B. Done

Tuesday 1/27

Tuesday- UB Density + MAP Cyclical
10 min AMRAP
3 Strict Pull Ups
7 CTB Pull Ups
3 Strict HSPUs
7 Kipping HSPU’s
+
Row 30 sec @ 90%
rest 30 sec
Double Unders 30 sec @ 90%
rest 30 sec
x 15 sets

A. 4+10
B. Was really tired and beat up. Decided to go home and rest and recover.

Again feeling very beat up. Everything is tight and sore. Did some extra mobility to try and loosen up. Hopefully will start to feel strong again soon.

Monday 1/26

Monday- Oly Int Varied + EMOM MAP
A. Power Snatch.Hang Snatch.OHS, 1.2.3, build to tough set
B. Hang Power Clean, 5RM TnG
+
30 min EMOM
1st- 3 Muscle Ups + 20 Double Unders
2nd- 15 OHS, 95#
3rd- Row 30 sec
4th- 10 Toes to Bar
5th- 10 Bar-Facing Burpees
6th- rest

A. 195#
B. 225#

EMOM - Done

Feeling beat up from the first few days of this cycle.

Saturday 1/24

Saturday- UB Density + MAP Mixed
A1. CTB Pull Ups, 5 x AMRAP (-3), rest 30 sec
A2. Push Press @ 115#, 5 x AMRAP (-3), rest 2 min
+
10 min @ high effort
10 Toes to Bar
15 Box Jumps, 24”
20 Wall Ball, 20#
rest 10 min
10 min @ high effort
10 Bar-Facing Burpees
15 Ring Dips
20 KB Swings, 70#
rest 10 min
10 in @ high effort
10 Pistols L
10 GH Sit Ups
10 Pistols R
50 Double Unders

A. 20/15/15/12/9

B. 20/15/15/13/14

C. 4+2/2+3/3+24DUs 

Ring dips are a weakness for me. I couldn't do one. I switched to stationary dips. Also could be from all the MUs the last few training days.  

1/23 Friday

W1 Open Prep
Friday- Open WOD + Aerobic work
“14.4”
+
Row 30 sec @ 70%
Row 30 sec @ 90%
rest 1 min
x 10

14.4 - 188 reps. PR is 191. I had people coming up to me and talking to me while I was on the T2B.

Row 30 sec @ 70%
Row 30 sec @ 90%
rest 1 min
x 10

Done

Training 1/21

30 MUs for time - 7:15

AMRAP DUs

499

1/21 Wednesday

Tuesday-
2 sets ALL OUT
15-12-9
Power Clean, 115#
Burpees
rest 12 min b/w sets
*goal is sub 3

1/20 Tuesday

Tuesday-
2 sets ALL OUT
15-12-9
Power Clean, 115#
Burpees
rest 12 min b/w sets
*goal is sub 3


Ate a bunch of donuts on monday and stomach was in knots. Wasn't feeling good for this workout


3:08/3:29

1/19 Monday

Monday-
30 min
1 min Row @ 70%
1 min Bike @ 70%
+
Mobility

Texas Weightlifting Meet 1/18

Sunday-
Meet


Snatch - 245#/11kg
C&J - 319#/145kg

Saturday 1/17

Saturday
Barbell Work on positions.  Feel fast and sharp

Training 1/16 Friday

Friday-
A. Snatch- build to opener
B. Clean & Jerk- build to opener
C. Front Squat- build to 90%

A. 225#
B. 285#
C. 345#

Wednesday 1/14 Training

Wednesday- Squat Int + LP
A. Back Squat, build to a quick single
+
Air Bike- 3 min Max Call ALL OUT **Note whether on Assault Bike or Air Dyne


A. 405#

B. 78 Cal - Air Dyne

Tuesday 1/13 Training

Tuesday- 5/3 MAP Musc End
15 min AMRAP
12 Wall Ball, 20#
9 Box Jumps, 24” step down
6 CTB Pull Ups

10 + 7 Wall Balls - unbroken on everything. C2B felt great.

Monday 1/12 Training

Monday- Clean Int + Clean TnG + EMOM CP + MAP Cyclical
A. Power Clean and Push Jerk, build to a single
+
14 min EMOM
1 Squat Clean 225 + 1 FSQ 225 + 5 HSPU's
+
Row 2k for time:

A. 285#

B. Done - did 5 HSPUs for the last 7 rounds

C. 7:18 That hurt...

Saturday 1/10 Training

Saturday- 10/5 MAP increasing
10 rounds for time:
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20#

Time: 10:46

Friday 1/9 Training

4 of 4
Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch, build to a single
B.Squat Snatch- 25 reps @ 80% of above for time
+
For time:
5 Legless Rope Climbs
20 Squat Cleans, 225#
+
3 sets @ 70%
Row 2 min
Bike 1 min

1 min Front Plank

A. 245# 
B. 195# - 7:17
C. 12:40 - Leggless rope climbs were tough and grip was gone. 
D. done

Training Tuesday & Wednesday

Work is crazy busy right now. Didnt have time to do the workouts. Wednesday I did the box WOD.

21-18-15-12
SDHP
KBS
Goblet Squats
70# kettble for all.
7:49

Monday 1/5 Training

Monday- Clean Int + Clean TnG + EMOM CP + MAP Cyclical
A. Power Clean.Front Squat.Jerk, 1.1.1- build to tough set
B. Power Clean & Jerk, build to 3RM TnG, no pause at the shoulder on the way up
+
14 min EMOM
1 Squat Clean 225 + 3 HSPU’s + 3 Toes to Bar
+
Row 60 sec @ 85-90%
Row 60 sec @ 50%
x 10

A. 275#
B. 225# - this was harded than I thought it would be
C. Done
D. Done

Saturday 1/3 Training

Saturday- 10/5 MAP increasing
4 sets of:
10 min @ 80%
Row 250m
4 Burpee Muscle Ups
10 Over Head Squats, 135#
10 Bar-Facing Burpees
50 Double Unders
rest 5 min

1+10burpees
1+9burpees
1+7burpees
1+1OHS

Friday 1/2 Training

Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch, 1/45 sec, start @ 80% and add 5# total each rep as high as possible
B. 5 TnG Squat Snatch/min @ 135 for 8 min
+
9-7-5
Muscle Ups
Thrusters, 185#
+
3 sets @ 70%
Row 2 min
Bike 1 min
1 min Front Plank

A. 235# - lost my technique towards the end
B. Done - that got tough
C. 9:20 Thrusters were rough
D. done

Wednesday 12/31 Training

Wednesday- Squat Int + LP
A. Over Head Squat, build to a quick triple
+
Air Bike 28 sec MAX EFFORT
rest 4:02 min
x 8
Rest 6-8 min b/w sets 4 & 5


A. 245#
B. Did 6 rounds didn't have time to finish.

Tuesday 12/30 Training

Tuesday- 5/3 MAP Musc End
5 min @ high aerobic effort
7 Ring Dips
14 Dead Lifts, 135#
21 Box Jumps, 20” bounding
3 min rest
5 min @ high aerobic effort
5 Clapping Push Ups
10 KB Swings, 70#
25 Double Unders
3 min rest
5 min @ high aerobic effort
10 Pull Ups
10 Thrusters, 75#
3 min rest
5 min @ high aerobic effort
1 Muscle Up
10 Walking Lunges

3+2/4+5/4+5/9+5

Monday 12/29 Training

Monday- Clean Int + Clean TnG + EMOM CP + MAP Cyclical
A. Power Clean.Hang Clean.Front Squat- build to tough set
B. Power Clean.Jerk, 5.1, build to max, all cleans TnG
+
14 min EMOM
1 Power Snatch + 2 OHS, 165 + 5 CTB Pull Ups
+
Row 60 sec @ 85-90%
Row 60 sec @ 50%
x 10

A.265#
B.255#
C.done
D. done

Saturday 12/27 Training

Saturday- 10/5 MAP increasing
4 sets of:
10 min @ 80%
Row 350m
4 Burpee Muscle Ups
20 Wall Ball, 20#
20 KB Swings, 53#
50 Double Unders
50ft Bear Crawl
rest 5 min

1+3wb/1+3mu/1+98meters/1+1mu

Friday 12/26 Training

Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch Pull.Snatch, 2.1, build to tough set, not 1RM
B. 4 TnG Squat Snatch/min @ 135 for 10 min
+
5-4-3-2-1 Power Clean to OH, 225#
25-20-15-10-5 CTB Pull Ups
+
3 sets @ 70%
Row 2 min
Bike 1 min
Jump Rope 1 min

A. 225

B. Did 5 rounds. I did this with 185# on christmas day 

C. Couldn't do this I wasnt feeling good 

D. Done