121217 Monday

1) Snatch 5x1@80%, 5x1@90% rest 60sec
 5x1 @80% rest 30sec
2) Clean & Jerk 5x1@80%, 5x1@90% rest 60sec
 5x1 @80% rest 30sec

Notes:
I had to cut the workout short today, so I only did the strength portion.
1) 95# 110#  95#
My knee was acting up a little. I wasn't able to get into a full squat on 2 of the 90% snatches, but they were all successful lifts.
2) 115# 130# 115#
Didn't get into a full squat on some of these, but all successful lifts. My jerk was off.  

121215 Saturday

1) 20min 1RM snatch
2) 20min 1RM Cl&J
3) Front Squat every 30sec for 2:00 @75%
rest 1min
every 30sec for 2:00 @80%
rest 1min
every 30sec for 2:00 @85%

Helen
run 400m
21 kb 35#
12 pullups

Notes:
1) 75, 85, 95, 105, 110, 115, got 120# but it was power snatch
2) 105, 115, 125, 135 - squat clean
145, 150, 155, 160 - power clean
3) Did percentages off of 145#
110#, 115#, 120#  Hips were not happy

Helen - 10:12
11sec slower than last attempt. Back got crazy tight on runs.
Got kb unbroken. Got first 2 sets of PU unbroken, fell off on 10 on last set.

121214 Friday

1) Every 40sec for 6:00
2 deadlift @80&
2) 3x10 Bench Press heaviest possible

7 Rope Climbs (sub 1 rope climb, 18 pull-ups)
7 Push press 120#
5 Rope climbs (sub 1 rope climb 12 pull-ups)
5 push press
3 rope climbs (sub 9 pull-ups)
3 push press
+
row 100 Cal

Notes:
1) 220#  back got crazy tight
2) 115# failed on rep 10, 110#, 110#
110# was tough!
+
16:51?

121212 Wednesday

BB
1) Every 20sec for 4min
1 Power Snatch @75%
2) Every 20sec for 4min
1 Power Clean @75%

Strength:
1a) 5x3 3 Stop Snatch Pull
1b) 5x5 Hang Clean High-pull w/ feet flat on floor
1c) 5x5 Split Press

Conditioning
 Row 4x 500m  rest 2:1

Notes:
1) 85#  These felt solid. I <3 p="p" power="power" snatches="snatches">2) 125#  Elbows were a little slow, but hey went fine.

1a) 140# Had to really concentrate to keep my butt down.
1b) 85#  May could have gone a little heavier.
1c) 85#  This was tough. Really had to push on 4th and 5th reps.

Row - 1:56, 1:56, 1:56, 1:57

121211 Tuesday

BB
1) 5x2 3-position snatch, heavier than last time
2) 5x2 2-position clean and 1 jerk
3) 3x5 Push Press - heaviest possible

Conditioning
2 times through
4 rounds of tabata AirDyne for Cal
rest 1 min
4 rounds of tabata burpees
rest 1 min

Notes:
1) 95#  I was so off today. Had lots of fails, but kept going til I stuck it. Wasn't able to get into a complete squat on a lot of reps. The high pull was terrible and my grip was failing.
2) 125#  This was supposed to be 3 position and squat cleans, but I just didn't have it in me. I did a power clean and a hang clean, then the jerk. It wasn't pretty.
3) 95, 105, 100#  These went well. I probably should have gone heavier.

AirDyne - 28, 26 Cal
Burpees - 9, 8, 7, 7
                9, 8, 8, 7

121210 Monday

BB
1) Snatch 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5
2) Clean and Jerk 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5

Elizabeth
21-15-9
power cleans 95#
ring dips

Notes:
1) 90, 100, 105, 90#
Was really trying to focus on dropping my butt quickly. First 3 sets were good. Had two fails at the beginning of the set of 5. Hips just wouldn't cooperate.
2) 115, 125, 130, 115#
Squats felt heavy. Jerks were ugly. Last set I finally got in a groove with the jerks.

Elizabeth
5:58
PR by 1:30!!!  Woo!
Cleans 11/10,  5/5/3/2, 3/3/3
Ring Dips 7x3, 3 then went to sets of twos, might have gotten 2 but went to singles

121208 Saturday

BB
1) 15min to find 1RM snatch
2) 15min to find 1RM clean and jerk

Strength
1) Every 45sec for 3min 1 front squat @80%
2) Every 45sec for 3min 1 front sq @85%
3) Every 45sec for 3min 1 front sq @90%

Conditioning
3 rounds
50' prowler push high handle 175#
50 DU
50 Prowler push low handle 175#
5 hang power clean 135#

Notes:
1) 85, 95, 105x2, 110, 115#
 Got 110 and 115 in 1 attempt. Got 120# above my head, but couldn't get under it.
2) Squat clean - 115, 125, 135, 145  Power Clean - 150, 155#
Had 160# on my chest but couldn't get my elbows under it.

Did my percentages off of 155#
125#, 130#, 135#
These were tough. My hips were very tight.

10:40
This wasn't as bad as I thought it was going to be. Prowlers weren't too terrible. Got DU in 37/13, 50, 50. Perscribed weight was 155#, but that was my 1RM for the day, so I did 135#. Got first set of cleans unbroken. Second set I got 2 and dropped. Failed on three. Then got 3, 4, 5 as singles. Last set I did all 5 as singles.

121207 Friday

Strength
1) Every 45sec for 7:30 2 deadliest @80%
2) Bench Press  1x8@80%, 1x5@90%, 2x3@95%, 3x2@100% of 1116

Conditioning
90m shuttle run (15m turns)
15 CTB PU
60m sh run
15 push press 75#
30m shuttle run
rest 1:1

Notes:
1) 220#  these were tough!
2) 115#x8, 125#x5, 130#x3 x3, 135#x2 x2 x2

2:40, 2:79, 2:57, 3:07
Had to break up the CTB way to much. Just couldn't keep a good enough grip to get another good kip. Got all push press unbroken. Had to pause in the rack position a few times. Runs got slow.

121205 Wednesday

BB Gymnastics
1) Every 30 sec for 5min 1 Power Snatch @75%
2) Every 30 sec for 5min 1 Power Clean @75%

Strength
1a) 4x3 3-stop snatch pull; rest 45sec
1b) 4x5 hang clean high pull; rest 45sec
1c) 4x5 split press; rest 45sec

Conditioning
4x500m row; rest 2:1  30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set

Notes:
1) 90#
2) 125#  both felt pretty good

1a) 140# this was tough; had to really focus on keeping my butt down
1b) 110#  This still is just awkward to me.
1c) 80#  This was tough, but I got through them all.

1:57, 1:57, 1:57, 1:56
Only rested 1:1 between row 1 & 2 by accident.

121204 Tuesday

BB
1) 7x1 3-position snatch rest 60sec
2) 7x1  3-position clean + 1 push jerk

1) Back Squat 1x8@70%  1x5@85%  1x3@85%   3x2@90%
2) Front Squat 7x2 @70%  rest 40sec

Conditioning
8min AMRAP
8 ring dips
16 KB 53#

Notes:
1) 1 set at 95# 7 sets of 90#   90# felt solid
2) 115#  This is much less weight than last week, but I just didn't have it in my legs or back to go any higher

1) 135#x8, 150#x5, 160#x3, 170# 3x2  felt good
2) 115#  These were a little tough.

5+3 ring dips
4/4, 16
2/2/2/2, 16
2/2/2/2, 10/6
2/2/1/1/1/1, 10/6
1/1/1/1/1/1/1/1, 16
1/1/1

Sunday, Dec 2, 2012

20 wall ball 14#
20 situp
20 pushups
20 DU
20 pullups
20 OHS 65#
20 KB 35#
20 Push Press 65#
20 Ring Dip (red band)
20 SDHP 65#
20 burpee
20 Back Squat 95#
20 GHD (sub situps)
20 walking lunges
20 deadlift 95#

Time: 21:something

121201 Saturday

1) 3 attempts 1RM Snatch
2) 3 attempts 1RM clean and jerk
+
100ft farmers carry w/2 45# bars
40 HSPU
100ft farmers carry
30 HSPU
100ft farmers carry
20 HSPU

Notes:
1) attempt 1: 105#  landed too wide to get into a full depth squat
attempt 2 & 3 110# failed both. on the second attempt I got the bar above my head but couldn't get under it.
2) attempt #1 145# ugly    attempt #2  150#  not pretty, but better     attempt #3 160# went too big and failed
+
12:40
Farmer carries went ok. It was hard to keep the bars level. Broke 40 up into 20/10/5/5. Broke 30 into 10/5/5/5/5. Broke 20 into 5/5/5/4/1. So mad that my only fail was on my last rep.

121130 Friday

1) 2 Deadlifts every 45sec for 7:30 @75%
2) Bench Press 1x5 @85% 1x3@ 90%  1x3 @95%  2x3 @100% of 121117
+
EMOM for 10min
Even minutes 3 clean & jerk
Odd minutes 15 burpees

Notes:
1) 205#  Went ok.
2) 110#x5, 115x3, 125x3, 130x3, 130x3  Felt solid
+
125#
These were supposed to be squat cleans, but after the first round I didn't have it in my quads to squat. I power cleaned the rest of the time. I ran out of time around the 3rd round. This was so much tougher than I thought it was going to be. It took my 11:24 to finish. My first set of burpees took 31sec. Second set took 50sec. After that they were at a snails pace.