Sunday, November 30, 2014

Monday December 1, 2014-

A. PS Cluster; 2.2.2x4; rest 10s/2m
B. BS @30x0; 3x5; rest 2-3m
3 Sets:
10 Hang Clean @135/95#
7 Muscle Ups (4 for females)
Rest 3m

HPA- Blue 
A. Power snatch x 3 sets, rest :10/ rest 2 min
B. Back squat @ 21X1, 5 reps x 4-5 sets , rest 3 min ( target loading is 75% for working sets)  
10 tng squat clean @ 135/95
AMRAP unbroken C2B pull ups
rest 2-3 min x 3 sets

HPA - Power
C&J int - Bsquat int - Ring MU battery
A. Power Clean . Squat Clean . Split Jerk, 1.1.1 -- build to tough set (drop power clean from shoulders)
B. Back Squat @ 20X1, build to tough set of 6 reps within 5-6 sets
10 sets on the minute:
3-4 Unbroken Ring Muscle ups (2-3 for female)


  1. Blue


    A) 135#, 145# 160#
    *this felt heavy today. Still a bit sore from a team wod on Saturday.
    B) 75%=255#x5 sets
    3 Sets (Strict Pull-ups)
    -UB+10 S.pull-ups
    -UB+7 S.pull-ups
    -UB+4 S.Pull-ups
    *did a team workout on Saturday hands are pretty tender and still slightly ripped. So did strict pull-ups instead.

  2. Blue

    1-day team competition (4 events) w/ Vic Saturday. Feeling beat up...
    A) stayed at 135# for all
    B) 265#x5 sets
    - UB+10 strict pull-ups
    - UB (but had to hold in hang for 8,9,10) + 8 strict pull-ups
    - UB (same as set 2) + 8 strict pull-ups

    Hands all torn up and just beat.

  3. A 175 for all
    B 275 for all

  4. Long day studying at the hospital, so I was stressed and pushed for time in the gym. I felt seriously weird, racing heart, weak and agitated.
    Kept snatch weight low and backed off. 3 sets at 55 kg (121lbs)
    BS - 5 sets at 100kg (220 lbs) (75%)

  5. Good to be back after a week and a half off, but it definitely showed today


    A) 165 for all
    B) 275-285-295-305-305
    1:08, 1:47, 3:46
    The last round my calf locked up on me on a few reps from swinging upwards for the MU, had to take a little longer rest than I wanted to.

  6. Blue

    A. 120, 125, 130
    B. 195x3, 205x1
    - 135/8
    - 115/10
    - 115/7

    First time in 8 weeks that I've been able to pick up a bar pain-free, so I kept it light and cautious. Then I had to drop the weight for the conditioning portion because I forgot how to clean.

  7. Blue

    A. 115, 125, 135
    probably should have done 135 for all of them, the others felt too easy. I was planning for 5 sets and didn't realize it was 3 at first.
    B. 255, 265, 265, 275
    260 was my 75%, felt good enough to jump to 275 for a 4th set, but it was really tough and didn't feel like I could finish a 5th.
    6, 5, 6
    my hands were killing me because of a couple drop in WODs I did during the holiday. felt strong enough to do more, but couldn't stay on the bar. had to break the cleans on the last set for the same reason.

  8. Blue

    A. Could not complete due to shoulder injury
    B. all sets at 135 (about 75% of 1RM)
    first 7 reps at 95lbs, then dropped to 85