Training Day 7

A. Back Squat- Tough single in 10 min

(325--with belt)

+

10 min @ 80%

10 Thrusters (75)

12 TTB

7 Burpee Box Jump Overs

Rest 5 min

10 min @ 80%

10 Power Snatch (75)

7 Burpee Ring MU

35 DU

(Honestly don't remember what I got. Should have logged that day.)

Training Day 6

A. Front Squat- Build to tough single in 10 min
(275)

B. Snatch- 1/min for 15 min
(155-175)

C. Clean & Jerk- 1/90sec for 10 sets
(All at 205)

D1. Legless Rope Climb- 5x1; Rest 30 sec
(Yes)

D2. Ring Dips @ 20X1- 5x5-6; Rest 3 min
(did this instead of bench because of soreness from a regular workout with my friend)

E. Wall Facing HS Hold- 4x60sec
(Can't even do 1x60sec after the triceps work. I've gotten weak.)

Training Day 5

WODAPALOOZA QUALS

3-Position Snatch
(175--missed it 3 times. Only got 1 OHS with it.)

+

12 min AMRAP
12 Thrusters (75,85,95......)
25 DU
(Made it to 3 reps at 135. That was rough. My shoulders were the weak point. Breathing and legs were fine)

Training Day 4

Thruster- 12RM
(150--ouch)

+

3 Sets
Row 1000m @ 2:02/500m
15 Wallballs
35 DU
Rest 60sec
(Maintained pace well. Pretty fast.)

+

2 Sets
Row 1000m @ 2:02/500m
15 Russian KB Swings (70)
Rest 60 sec
(Pace was still fine on the row. KB swings hurt my back a little. I need to make sure I'm maintaining my strength.)

Training Day 3

A. 3 Position Snatch- tough set

(165--pretty close to a max. Still slinging hips instead of jumping up)

B. OHS- 15RM

(145--want to get bodyweight)

C. Barbell OH Hold- accumulate 2 min with 175#

D. Strict CTB Lean Away Pull-ups @ 30X1- 4x4-6; Rest 1-2 min

(Got challenging as I went)

E. 3 MU per minute for 10 minutes

(Almost missed round 10)

Training Day 2

A. Front Squat @ 70%-- 3x5; Rest 2-3 min
(225--not exactly 70%, but it felt really good and light)

B. RFE Split Squat-- 3x10/leg; Rest as needed
(No Rest. Right leg was a little more unstable.)

C. Row 2:00 @ 75-80%; Rest 1 min x7
(493-502m-- intervals 6&7 were a little tough)


+

Snatch-- 1x3 @ 40%, 1x3 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 2x3 @ 80%

Clean & Power Jerk-- 1x3 @ 35%, 1x3 @ 45%, 1x3 @ 55%, 2x3 @ 65%, 4x2 @ 75%

Training Day 1

Training starts again today.

20 minute Bike easy

+

30 minute gymnastics work
(Focuses on Handstand holds/walking with perfect position, skin the cats, front levers)

+

20 minutes of mobility