Monday 11/23

AM

Sn + OHSQ; 50x2+3, 60x2+3, 70x2+3, 80x1+2, 90x1+1 - 85#, 110#, 125#, 145#, 160#

125#

145#

160#

Sn; 90x1, 80x2 - 160#, 145#

160#

145#

Power Clean + FS + Jerk; 50x2, 60x2, 70x2x2, 80x2x2 - 95#, 115#, 135#, 155#

135#

Back Squat; 80x2x5 - 200# my legs are destroyed from Saturday

Accessory work -

lateral bounds x 10/side

squat jumps @ 20%of BS x5x2 - 50#

Done!

~~~~~~~~~~~~

At this point in the day I am SO TIRED of pulling. Legit did every muscle or variation of pulling my body over objects. I was super discouraged with how my upper body pull has gone down for party trick movements. Which is weird because my CTB/pullups have improved, my muscle up/bar mu/strict mu has not. I know there hasnt been a  big focus on those movements so thats part to blame. 

PM

gymnastics work

+

15 TnG PS @ 65#

2 minute row - goal here is 480m

rest 2 minutes (complete 2 sets of 5 UB muscle ups)

x3

Power snatches UB, rowed past 480, first set of mu ub, second set was a disaster mentally
This was the toughest of the 3 workouts

rest 5 minutes

15 UB wall balls, 20#

2 minute AB- hold HR @ 95-110% of AT

rest 2 minutes (complete 7 strict pull ups)

x3

Wall balls ub, assault bike was a killer, pullups ub

rest 5 minutes

15 low band pull throughs

60 sec. run on true form - Hold HR @ 95-110% of AT

rest 2 minutes (complete 10-12 weighted feet elevated ring rows)

x3

This one was my favorite. Had Liz put a 20# ball on me to do 10 weighted rows.

Saturday 11/21

A.  Sn; 50x2, 60x2, 70x2 - 95#, 110#, 125#, things felt good so I went up to 135#, 145#, 155#, 165#, and tried 175# twice but it was just not happening.

B.  Power Clean + Jerk; 50x2+1, 60x2+1, 70x2+1x3 - 100#, 115#, 135#

C.  Incline bench press x 5x5 - 55#, 65#, 75#x3

+

2 rounds

100ft. zercher walk @ 100# ball

10 GH raises

100ft. yoke walk - weighted

Done

afternoon

track day

60 min run 

6.75 Miles...my poor legs

Friday 11/20

Friday

AM

Gymnastics - Done! MU video on comp page.

+

A.  Clean; 50x2, 60x2, 70x2, 80x2 - 105#, 135#, 155#, 175# 

135#

155#

175#

B.  FS + Jerk; 50x2+1, 60x2+1, 70x2+1, 80x2+1 - 105#, 135#, 155#, 180#

C.  FS; 50x3, 60x3, 70x3, 80x3, 90x1- 125#, 135#, 155#, 185#, 200#, went on to do 215#, then tried for 225# and failed...I just wanna be strong

185#

200#

215# tied pr

225#

D.  Snatch pull off blocks (HB); 60x3, 70x3, 80x3, 90x3, 100x3 - 105#, 125#, 145#, 165, 185# heavy

Will do all this jazz later on. Probably at Stamford because lord knows there is no way back Friday evenings...

assessory work

supinated curls x 5x 2 @ 33x1

single leg RDL x5/side x 2**focus on glutes here

tricep ext. x 5/side x 2

PM

team throwdown

Wednesday 11/18

AM

gymnastics work - Done. Video on the comp page.

+

A.  Good Morning x 5x5 - 85# killer

B.  BN split stance press x 10x3 - 55#, 65#x2 deceivingly tough!

65#

+

3 rounds

100ft. hand over hand sled drag

100ft. yoke OH walk

100ft. bear crawl sled drag

Done! This was awesome. Really enjoyed. Took around 19 mins with the adjusting and moving of sleds after each 50ft

PM

15 minute amrap

5 strict HSPU

10 Pc 95#

15 CTB pull ups

Mentally wasn't into this. Wanted to do it, but got to the gym late and was shot from the gymnastics that morning.

6 rounds + 2 HSPU

Tuesday 11/17

Wasn't able to get to the Crossfits today. So I worked out at Chelsea Piers. 

C.  Front Squat; 50x3, 60x3, 70x2, 80x3 - 115#, 135#, 155#, 180#

180#

PM

2x40m sprint

2x60m sprint

1x80m sprint

1x100m sprint

**all @ max effort

rest 2:30 - 3 minutes

Done! Did it on the WoodWay

Monday 11/16

AM

A.  Sn + OHSQ; 50x2+3, 60x2+3, 70x2+3 - 85#, 105#, 125# wrist was bothering me on these

B.  Sn; 80x2 - 145# honestly, my legs were not giving me that push and holding it over head was painful today. Sorry Mckenna...

C.  Power Clean + FS + Jerk; 50x2, 60x2, 70x2x2, 80x2 - 95#, 115#, 135#, 155#

135#

155#

D.  Back Squat; 80x2x3 - 200# Did not feel strong

Accessory work-

Strict CtB complete 10 reps each with a 5 sec. negative - Done!

~~~~~~~~~~~~~

PM

Gymnastics work - Done! And I even got to have Colin help and make sure I didnt derp everywhere

+

10 thrusters @ 95

2 minute row - HR over 170

rest 2 minutes (complete 7 MU)

x2

Hard. My legs were torched all day today and rowing was super tough. Easily got up to 170HR with the struggling I was doing rowing. Thrusters felt great. Mu felt like shit after that and the gymnastics.

Here's a video for that struggling mess...

Uhh...so heres where it gets weird...I just completely did not see/read the following below to do for Monday. I was wondering why the PM was so short and then as I copied this realized there was more to the workout! Haaaa! Ill do the L-sit this afternoon. Boy do I feel silly...

rest 5 minutes

10 HPC @ 115

2 minute aB - HR over 170

rest 2 minues - complete 2 legless rope climbs 1 1/4

x2 rounds

rest 5 minutes

1 minute L-sit hold

each time you come off do 20 arch rocks

Monday 11/9-Weds 11/11

Monday -

Came in and snatched up to 70% just because I wanted to for funsies.

Then did Liz's workout of 90% AB x 2 mins, rest until heart rate comes down. I came in after she did a round so I did 6 and she did 7.

Then did
3 rounds of
15 deadlifts @135# with perfect form
15 synch CTB

Doing perfect deads got spicy for my posterior and I liked it!


Tuesday -

Did this in the afternoon at Chelsea Piers

12 sec. AB sprint @ max effort

rest 2:15x 3

~rest 5 minutes~

60 sec. row holding 5 sec. faster pace then 1K TT

rest 45 sec.

x3

Followed by some core work, handstand walking, and a steam room stretch sesh

Didnt manage to make it back to lift because I had to work late but I did

10 min EMOM
odd - 10 push ups
even - 5 strict seated DB press 35#/each arm

And it killed me

Wednesday -

A.  BN Snatch Grip push press; 50x5, 60x5, 70x5, 80x5, 90x1(3), 100x1, 105-110x1 - 85#, 110#, 125#, 145#, 165#, 175# tough, not because of overhead strength but fear of whats going on behind my head. Attempted 180# because thats what I use for my snatch percentage, but hit 175# which is my true 1 rm, didnt try 105-110 because I failed 175# on my second attempt.

B.  Sn + OHSQ (off blocks @ mid thigh); 50x2, 60x2, 70x2(4), 80x2(3) -105#, 115#, 125#, 145#

145#

C.  PC + FS + Jerk; 50x2, 60x2, 70x2, 80x2(3) - 105#, 115#, 130#, 150# - this felt great

150#

D.  Front Squat; 50x3, 60x3, 70x3, 80x3(3) - 115#, 125#, 155#, 180#

Was gonna come in for the PM sesh but throughout the day I felt shittier, think Im receiving Bryan's cold so Im going to go home with some Nyquil and get better for Hinshaw...

Monday 11/2, Tuesday 11/3, Wednesday 11/4

Monday

AM

A.  No hook grip Sn from pause @ knee; 50x2, 60x2, 70x2x4, 80x2x2 - 85#, 105#, 125#, 145# this felt soooo much better

145#

B.  Sn; 70x2, 80x2, 85x1x2-3 - 125#, 145#, 155# I GOT MY SNATCH BAAAACK

This was the weirder of my 155# lifts, but I made all of them!

C.  BS; 50x3, 60x2, 70x2, 80x3x3, 90x1 - 135#, 155#, 175#, 200#, 225# 90% always feels lighter than 80%

D.  Push Press + Push Jerk; 60x2x2, 70x2x3, 80x1x3

PM

15 MU

30 PC @ 95#

50 t2B

7:06

I really wanted to go UB on the MU cause thats a goal of mine, but I quickly became spastic. Went 10/2/2/1. Really it was all up to not keeping it cool. I rushed myself through this for some reason. Went singles on the cleans, went 10s and 5s on T2B

Tuesday

AM

A.  BN Snatch Grip push press; 50x5, 60x5, 70x5, 80x5, 90x5 - 85#, 105#, 125#, 145#, 165# I go singles at 90% because Im afraid of this lift

165#

B.  Power Snatch + Snatch (off blocks @ mid thigh); 50x2x2, 60x2x2, 70x2x2, 80x2x2 - 85#, 105#, 125#, was suppose to be 145# but I kept getting below parallel so after that set did 135#

125#

135#

C.  Power Clean from pause @ mid shin; 50x2x2, 60x2x2, 70x2 - 95#, 115#, 135#

135#

D.  Front Squat; 80x2x4 - 180# these were gravy, gonna pr soon

pm

10 x 10 sec.sled sprint @ max effort - no weight

rest 2 minutes

Did this as 10sec AB sprint with 1 min rest because I was not in proximity of a sled