WOD 9/21/10

Strength:

Back Squat- Supposed to do 5x3
Failed at 335 and couldn't get back in it. Having some hamstring issues that are really bothering me.

Push Jerks- Another struggle as the joints were not feeling very good. I ended up calling it quits early to try and let things recover.

Definitely not the day I wanted to have less than 2 weeks out from the competition.

WOD 9/20/10

WOD:

100 Burpee Box Jumps for Time (30" Box)

14:04

So much for a rest day. It was a fun wod though, worked out with the evening class.

WOD 9/19/10

Stretch and Recover

WOD:

21-15-9
Squat Cleans (165#)
Push Jerks (135#)
GHD Sit Ups

*NFT, push through to stretch muscles and work on technique

WOD 9/17/10

Strength Work:

Power Cleans
*reached 275 easy and then crumbled under 295 and 285.
*275 is my current PR

WOD 9/16/10

Mountain Bike Ride

WOD 9/15/10

WOD:

1000M Row
15 Deadlifts (185#)
15 Squat Snatches (115#)
750M Row
10 Deadlifts
10 Squat Snatches
500M Row
5 Deadlifts
5 Squat Snatches

*17:41

WOD 9/14/10

Strength:

Reach 1RM Front Squat
*295 (PR)

Clean and Jerk Practice - Struggled on the jerk at 255
Snatch Practice - 215 felt great, 225 wouldn't happen

WOD 9/13/10

Strength:

Deadlift:
Work up to 1 RM
*435

*Note: hamstring was not feeling well, 435 came up relatively easy, but decided to bag it at this point for fear of tweaking something. Excited about how easy this came up though.

WOD:

- Amanda -

9-7-5

Muscle Ups
Squat Snatch (135#)

6:35*

*Note: I did not put the muscle up rings 2 inches about my hands like in the games, and that would have made a big difference. Also, I should have linked the snatches, but I was being very conservative. I feel like I have only 1 gear right now and it's about 3rd gear.

WOD 9/10/10

From Friday...

WOD:

400M Row
75 Pull Ups
400M Row
75 Box Jumps
400M Row
75 Walking Lunges

Time: 19 something I think- have to check.

WOD 9/8/10

Strength
4x5 Back Squat
295-305-315-325(pr)

WOD:
5 Rounds
40 Double Unders
15 Thrusters (95#)
30 KB Snatches (53#)

*20.21

This was a brutal workout.

WOD 9/6/10

WOD:

AMRAP 15 Minutes

9 Pull Ups (44#)
6 HSPU
9 Front Squats (165#)

3 Rounds + 6 HSPU

*Time to start working HSPU again.

WOD 9/5/10

WOD:

6 Rounds
6 Squat Cleans (135#)
200M Run

*10:48

WOD 9/4/10

Strength Work:

OHS - Struggled for a few sets of 215# (4,2,2)

Snatch Balance at 135#

Snatch Practice working up to 185#

WOD 9/3/10

WOD:

4 Rounds
100Ft Walking Lunge
15 KB Clean and Jerks (53#)
20 Burpees

19.51 (I think)

WOD 9/2/10

Strength Day:

Power Cleans:
3x5 @ 235lbs

Squat Cleans
3x2 up to 265lbs

Push Jerk
Singles up to 265(f)

WOD 8/31/10

Strength:

Front Squat
5x5 @ 235lbs (ummm, heavy)

WOD:

3 Rounds
30 Sit-Ups
30 Box Jumps (24")
30 KB Swings (53#)

*8.24