Monday July 27th

Squat Clean build to a tour single:

120 lb single

Tuesday July 4th

Strength:

Snatch Grip Deadlift 5x3

Rest 2 min

WOD:  6 Rounds

6 Hang Power Snatches #135/95

9 Bar Facing Burpees

12 Box Jumps

Did the strength ending at 115 lbs

I could have gone heavier but my back has been bugging me from sitting in Enloe orientation for days on end.  Don't want to throw it out!

Finished the WOD in 7:31.  Did 75 lbs for the hang power snatches.

Monday July 13th

Strength:  5 Sets

2 Front Squats + 1 Split Jerk

WOD:  10 Min AMRAP

5 Squat Clean Thrusters

10 Pull Ups

50 Double Unders

LV1 #95/65

LV2 #115/75

LV3 #155/105

Strength was ended with last two sets at 95lbs.  My shoulder was bugging me a bit, but my coach said I was going low enough on the split jerks so I was powering up the bar too much.  We don't do split jerks that often, so I need to work on those.

In the AMRAPi used 65 lbs for the squat clean thrusters and completed 3 + 55 rounds. Need to work on my double Unders!

Friday July 10th

Strength:  Back Squat

5x5; rest 2 min, same weight across

WOD:

AMRAP in 3 min

3 Thrusters #135/95

5 Bar Facing Burpees

7 Air Squats

Rest 3 min x 3

I did 125lbs for the back squat

I did the WOD with 85 for the thrusters and that was a PR for me.  I completed 3 rounds in each of the 3 minutes for a total of 9 rounds.

Wednesday July 8th

Strength:  4 Sets

A1:  Clean Grip Deadlift 8 reps, rest 1 min

A2:  Max reps supinate grip strict pull ups, rest 1 min

WOD:  For Time

100 KB Swings #53/35

Run 200 meters on every break

Deadlifts were done at 105 lbs and did a total of 9 strict pull-ups.

WOD was done with 35 lb KB's and finished in 7:31.  Ran twice.  I should have used 45 lb KB's.  I finished the workout too fast.  But it was a fun one!

Tuesday July 7th, 2014

Strengh:  Strict Press

5,5,3,3,3; Rest 2 min

WOD:  15 Min AMRAP

30 Burpee Box Jumps

30 Push Jerks #115/75

30 Toes To Bar

For strength I started at 65 lbs and finished my last set at 80 lbs.

For the WOD I used 65lbs for the push jerks and finished with a total rounds of 1+55.

Monday July 6th, 2014

Strength:  5 Sets

1 Squat Clean + 5 Front Squats

WOD:  30-20-10

Wall Ball #20/14

Power Clean #95/65

For the strength, I PR'd my squat clean at 105 and completed the 5 squats! I was super happy about that.

For the WOD I used 65 lbs, which was first for me doing so many power cleans.  I Rx'd the workout with a time of 7:28.