8-29-2013 Mopt

1 mile AD 

43 db snatches 70#

1 mile AD

30 clean and jerk 135#

1 mile AD

16:48

Moses got 16:22 using a 100# db doing 30 reps so I scaled up reps to = same amount of total weight snatched. 

30x100=3,000

43x70=3,010

8-26-2013 Mopt

4x8 squat

285, 295, 305, 315

For time:

20 man makers 

10 bar muscle ups

15 over head squats 175#

30 kb swings 88#

8:58

Went 15&5, 10, 9&6, 11-12-7

8/20/2013 descending c&j ladder

25min EMOM

Clean and push jerk

5x135 5 reps

5x155 4 reps

5x185 3 reps

5x225 2 reps

10x245 1 rep every 30 seconds

8/6

Low intensity skill/fun 

100 muscle ups 

Took me 20 minutes and 40 seconds. 

Went about 60% the entire way. Never did less than 2 at a time. 

8/5

Skill work: 3 sets

-35 unbroken muscle ups(butterfly)

-20 double kb thrusters53's round 1&2, 70's on 3rd set

-10 skin the cats

Squat 5x335,4x350,3x360, 2x370, 1x370

In nanos

Worked up to a heavy ohs. I hurt my wrist doing cleans about 4 weeks ago and haven't been able to go over head. I got 245x4 pretty easily in nanos felt good about that. I miss doing snatches and clean and jerks but know I need to take time off in order to heal. 300# + by 2014 is one of my goals I wrote in 2011 when I got my oly shoes. Only 20# away. 

8/4

Lake wod:

Starting with 1Jump off slide, 10 h20 muscle ups

1-10 & 

8/2

Runs on the track. 

400m @85%

6x300m@80%

1:03, :52,:54,:55,:54,:57,:52

3x30 partner leg throws. 

8/1

Warm up

4 rope climbs

Back squat:

6-4-2-6-4-2

315-345-355-325-355-385x1

Skill work 

3sets 

9"Deficit hspu with kip: 10-15-20

T2b  25 reps for time: 29s,33s,27s

Muscle up 20# vest 10 reps on set1, strict muscle up work set2 wrists didn't feel good after so I didn't do any more muscle ups 

8min amrap

Ascending ladder 3-6-9-12...

-kb swings 70#

-burpees

I got 34 reps into the 21s

Monday June 3rd

Squats

10reps @45,135,185,235

6reps@255

22reps@265

3 x 10 strict hspu away from wall

15 muscle ups with 5 sec negative on each rep

3 sets of 25 tuck crunches and 20 hollow rocks

3 rounds for time of

8 pwr cleans 

15 t2b

40 double unders

I got 4:04

Then Every 2 minutes for 16 minutes

1 front squat + 30 Handstand hold 

Added 10 # every set got up to 315 without weightlifting shoes. Pretty happy with that. 

13.5

13.5
Amrap 4 min
-15 thrusters 100#
-15 c2b pull ups

Every 3 rounds completed scores you a bonus round.

I got 5 rounds and 3 thrusters into my 6th round. Felt fine with m score considering I only had 4 hours of sleep I did it solo. With the exception of people watching me. Next yet I'm going to hit all the open wods with a partner.