28 Nov 2017

snatch double at 205 then missed a few doubles at 215.

Clean and jerk doubles x 3 at 245

Back squat 315 x 3, 335 x 3 and x 2, 315 x 3

Amanda 5:56 (felt really fatigued from high volume upper body accessory work yesterday)

31 July 2015

Alternating bench press at 225 and and strict pull-ups. 10-8-7-7-6.

Alternating deficit handstand pushups (2in) and weighted pull-ups at 53 pounds.
3-3-3-4.

Alternating strict ring dips and ring rows. 4 sets of 7-9 for the dips and around 15 for the rows.

10 minutes on the air bike. 162 calories.

4-29-2015

5 sets of 3 back squat at 315
4 sets of 10-12 bulgarian split lunge at 95

Session 2
Snatch from high hang. Triples at 135. Did a few singles at 155 and 165. Did snatches for 20 to 30 minutes.

For time
21-15-9
Power snatches at 135 and toes to bar
8:40

4-26-2015

Chipper for time:

100 calories on an air bike
1 mile run
50 clean and jerks at 135 pounds
150 wall balls
50 clean and jerks at 135 pounds
1 mile run
100 calories on an air bike

Time was 1:08:56

4-25-2015

Session 1

45 minutes of snatch practice at CrossFit Murrieta. So basically a shit load of snatches.

Session 2
Worked up to a 5RM on bench. 185, 225, 245, 275. Then went back down to 225 and did two sets. 9 and 7 reps.

Worked up to a 1RM weighted pull-up. 53, 70, 95, 120, and finally a PR at 132 pounds.

2 sets of 53 pound weighted pull-ups. 8 and then 10.

4 Sets of 6 handstand pushups.

4-24-2015

Snatches. Tried to go heavy but today just wasn’t there. It took a few tries with 205 and when I landed right I stood up easy with it. 225 just didnt feel good so I left it on the platform.

Back squat sets of 3’s. 275,295,315,335,335×2,315.

In the snatch receiving position, behind the neck presses 4 sets of 5 with 95 pounds.

Deadlift 4 sets of 6 with 365.

4-22-2015

5 sets of 3 cleans. 225,235,240,255,225

5 sets of bench at 225. 7,7,6,6,5. I didn’t have a spotter so I couldn’t really push it like I wanted to.

21-15-9 toes to bar and chest to bar. Time was 8:14. I probably paced a little to much in the beginning because I was worried about my grip.

3 sets of GHD. 25,15,10

4-21-2015

10 singles of snatch at 185. Probably missed about 3.

5 sets of 3 back squat. 295, 305, 305, 305×2, 295. I decided not to wear a belt or knee sleeves. My leg strength has gone down a bit ever since I started the open prep phase but hopefully now I’ll get it back and then some.

5 sets of muscle ups. 6, 5, 5, 4, 4.

Session 2
10 minutes of 1 hard and 1 easy on the assault bike. Dinner and the wifey were waiting for me so i just wanted to go hard in the paint and then have some down time.

4-20-2015

So first time going to an actual CrossFit gym today except when I got my Level 1. Programming done by CrossFit Murrieta.

Strength

7 min EMOM

2 power snatch + 1 squat snatch @ 155 for the first 6 and then 185 for the last one but I missed twice at the squat snatch.

WOD

5 Rounds for Time:

20 Wall Balls (20/14)

20 SDHP (75/55)

20 Box Jumps (24/20)

20 Push Press (75/55)

20 Cal Row

Rest one minute after each round.

My time was 29:20

4-18-2015

Well this workout did not go well. I think my jobs op tempo the day before really affected my performance.

Clean and jerk doubles. 135, 185, 205, 225 x 4. 225 today felt like 265.

Back squats 4 x 3 at 275. Legs were just not there.

At least now I know what my numbers are at my absolute worst.