Friday, April 19th

"Amanda"

9-7-5 for time:

Ring Muscle-ups

Squat Snatch @ 135lb

Results:

Did not attempt due to the pain in my traps and rhomboid in the center of my back.  Feel a burning sensation and lots of pain in this area and it gets worse doing snatch and OHS.

Wednesday, April 17th

5 rounds for time:

Row 1000m

15 Chin-ups

15 Thrusters @ 75lbs

15 Burpees

Results:

40:30

One of the toughest workouts to date.  Wasn't feeling great going in and during the workout.  Got winded quick and didn't recover well during.

Tuesday, April 16th

AMRAP Squat Clean @ 225lb in 10 minutes - goal is 15 reps

Results:
15 Reps; Although I failed 2 reps in the middle I am excited about the results.  Both failed reps were not being able to come up out of the squat.  I did 1 rep every 30 sec for the first 3 min then failed 2 reps, took a 45 sec break then was able to continue 1 rep every 30-40 sec.  Overall felt good and comfortable!

Monday, April 15th

Overhead Squat, 1 RM

+

15,12,9 for time:

Power Clean @ 115lb

Burpees

*2:54 is your fastest time

 

Results:

OHS: 165#; My traps/rhomboids have been extremely sore for about two months now.  It hurt pretty bad to keep the weight over head today.

 

Power Clean/Burpee- 2:47(PR); Extremely happy with this result!

Friday, April 12th

A. Thruster, 1 RM

B. AMRAP in 10 minutes:

10 Squat Snatch @ 95lbs

10 C2B Chin-ups

*Goal is 5 rds

 

Results:

A. 220# (PR); Failed at 225#, squat was easy but failed on the overhead.

B. 3 Rounds; Squat Snatch were all singles, that is what took a lot of time.  C2B was done in 2 sets of 5.

Wednesday, April 11th

For time:

2k Row

500 DU's

3 miles AD

 

Results:

28:04

2K Row was 7:29 ( about 1:52 pace)

DU's took a bit over 10 min (was doing sets of 33)

AD was tough

Tuesday, April 10th

"Nate"

AMRAP in 20 mins:

2 MU's

4 HSPU

8 KBS - 32kg

*Goal is 15+ rds

 

Results:

13 Rounds + 1 KB Swing (PR by over 3 rounds)

 

Got a PR, but wasn't feeling great during workout.  I think I ate too close to the workout and felt a little pukie throughout.  Muscle ups were all singles and easy.  HSPU were unbroken after the first 4 rounds, was coming off the wall in the first couple of rounds.  KB swings unbroken and easy.

Monday, April 9th

A. Power Snatch, 1 RM

B. Power Clean, 1 RM

C. Press, 1 RM

Results:

A. 155; Light weight technique actually felt good

B. 235; failed at 245 which is my PR weight

C.175 (tied PR); failed at 180

235# Clean: https://vimeo.com/63710760

Friday, April 5th

30 minute Run @ 50%

Complete

Thursday, April 4th

Open 13.5

Result:
76 Reps

C2B was the limiter.  Unbroken through 2nd set of thrusters, then C2B went 7/10/13/15.  Next round of thrusters went 5/8/10/12/15.

Felt like I gave it my all but C2B definitely took more out of me then regular pull-ups.

Tuesday, April 2nd

MAP (30/30)

3 sets @ high effort:

30 sec OHS @ 95lbs

30 sec rest

30 sec Airdyne

30 sec rest

30 sec Toes to Bar

30 sec rest

30 sec Double Unders

30 sec rest

 

Results:

OHS/AD/T2B/DU

1: 9/Complete/18/57

2: 8/Complete/18/54

3: 8/Complete/16/50

Monday, April 1st

Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's 

A. 3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position - build to a tough set, do not let go of the bar b/t reps

B. Clean and Jerk, build to a tough single

C. Clean and Jerk, 1 rep per min @ 85% highest from B

D. C2B Chin-ups, 10 reps per min for 7 minutes

 

Results:

A. Hip is still a factor, so worked for awhile at 95# and worked on technique.

B. 235#; Clean and fairly easy; Started feeling hip on the jerk at this weight so called it here.

C. 200#; Easy

D. Complete; First 3 rounds unbroken, last 2 rounds tough.