Tuesday, August 16, 2016

08162016 Tuesday AM

Warm Up
400m Run
3 x 10 - Squats and Lunges + 5 x Push Ups

Skill
Banded Running
x5

WOD
3 ROUNDS FOR TIME
25 Cal Row
25 x KBS @ 53#
25 x Burpees

As RX

DONE - 23:14

Monday, August 15, 2016

Weekend Workouts 08132016 - 08152016

Monday morning catch up...

SATURDAY 08132016
I coached 2 classes this morning and then met w Coach Wu to go over some Snatch Technique.  I did very light drills w 75lbs working on strong start positions and pushing my inner thighs out.  Good stuff.

SUNDAY 08142016
SUNDAY SKWAAT DAY!!!

BACK SQUAT
Empty Bar x 10 of twists and good mornings
Empty Bar x 10 for 2 sets
135lbs x 10

Working Set
155lbs x 5
205lbs x 5
225lbs x 5
255lbs x 5
275lbs x 5
315lbs x 3 **this actually felt kinda light. Progress is being made at this weight. I felt OK with a triple this morning!

Clean Pulls
95lbs x 5 for 2 sets
135lbs x 5 for 2 sets
185lbs x 3 for 2 sets

Bench Press
Empty Bar x 10
135lbs x 5
155lbs x 5
205lbs x 5
255lbs x 5
275lbs x 3

DONE!

MONDAY 08152016
Robbie's Bday WOD!

Warm Up
20 cal Assault Bike
3 x 10 - lunges, jumping jacks and squats

Skill
Front Squat 5 x 5
worked to 155lbs very lights and chill

WOD
15 minute AMRAP
31 x Clean and Jerks at 135lbs
then
15 x Pull Ups
15 x Push Ups
15 x Toes to Bar
Completed 1 round plus 30 reps as Rx.
I PRed my GRACE time!!!
I finished 30 x Clean and Jerks at 135lbs in 3:54!!!!

I think my last attempt was 4:06.  
YAY FOR ME!!!

Thursday, August 11, 2016

08112016 WOD

Warm Up
30 cal on Assault Bike
3 x 10 - squats, scorpions and lunges

SKILL
8 min EMOM
5 x Power Snatches at 100lbs

WOD
800m Run
21-15-9
Deads @ 225lbs
Burpees
800m Run
as Rx

DONE - 26;24

Tuesday, August 9, 2016

08092016 Tuesday WOD

Pretty normal day...

WARM UP
3 x 10
Squats, Jumping Jacks and Lunges
+ 30 x singles

SKILL
1 min x Dubs
30 sec rest
2 min Dubs
1 min rest
1 min Dubs

I was able to do 21 reps.

WOD
21-15-9
Hang Clean and Jerk @ L3 = 115lbs
Front Squat
400m Run

DONE - 24:29

Monday, August 8, 2016

The WEEKEND WORKOUTS and Today

I know...been so lazy this weekend.  Totally have not blogged my workouts.

I am going to try and do this from Memory...so the actual times and I probably forgotten a lot.  I will go backwards...

MONDAY 08082016
Warm Up - 400m + 3 x 10 Squats, Sit Ups, Jumping Jacks

SKILL
Strict Press - 10-8-6-4-2
I worked up to 175lbs x 2

WOD
"BARNEY"
20 Minute AMRAP
400m Row
20 x Wall Balls @ 20#
20 x Burpee Box Jumps @ 24"
10 x Pistols - used a 15" height

Completed 2 Rounds + 1 (finished the Row and 10 x wall balls)


SUNDAY 08072016
Sunday Skwaat Day

Back Squat
Empty Bar x 10 - Twists and Good Mornings
Empty Bar x 10
135lbs x 10
185lbs x 5
205lbs x 5
225lbs x 3
255lbs x 3
285lbs x 3
315lbs x 3
335lbs x 3 - DONE

Snatch Complex
2x Snatch Dead, Snatch High Pulls, High Hang Power Snatch, Overhead Squat
Empty bar x 3
75lbs x 3
95lbs x 3


SATURDAY 08062016
Bench Press
Empty bar x 10 (2)
135lbs x 10
155lbs x 3
175lbs x 3
205lbs x 3
255lbs x 3
275lbs x 3

"CHRISTINE"
3 Rounds For Time
Row 500 meters
12 Deadlifts: body weight = 245lbs
21 Box jump, 20 inch box

DONE - 18:17
I am OK with that...about 6 mins a round.


I did a WOD on Friday but I cant remember it....  =(