When you feel like giving up, remember why you held on for so long in the first place.

BB Gymnastics

1)  5X3 Snatch @ 75% – rest 45 sec.

    Did this at 115# and squat snatched everything. Will have to 

    start going heavy from now on and do all snatches as squat 

    snatches.
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest 

    possible, rest 60 sec.

    Did this at 105 but shoulder press. Didn't want to aggravate my 

    right shoulder
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.

    Did this at 155#

Strength

1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)

   Did this at 165. Need to go higher to 180#

Conditioning

30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 Only did 15# and split jerked every one.
Row 1K

For time.

The strongest oak of the forest is not the one that is protected from the storn and hidden from the sun. It is the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scroching sun.

BB Gymnastics

1)  5XME UB Hang Power Cleans @ 225/155# – rest 60 sec.

    Did this at 135#

2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – heaviest possible, rest 

    60 sec.

    Did this at 125#
2b) 5X1 Non-Heaving Snatch Balance – heaviest possible, rest 60 sec.

    Did this at 95#

Conditioning

4 rounds for total working time of:

Row 500m
12 Pistols (alternating)
24 Pullups

Rest 1:1

Never give up on something that you can't go a day without thinking about.

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push 

   Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

   Did this at 115#. The last few sets of the push press/jerk felt

   hard.

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.

   Tried for 265 but failed twice. Managed to get 255#
 

2) 3 X ME Strict HSPU – rest 2 minutes.
   forgot to do this

Conditioning

3 rounds for time of:

100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

Did the push jerks at 115# at the end of the 2nd round I was at about 12 minutes but the clock was reset by someone.

Didn't feel anything in the knee during the back squat but felt it during the pistols. I think the knee was aggravated during the snatches yesterday when my form was bad. One scenario is if my knee caved in instead of being pushed out.

You can get everything in life you want if you will just help enough other people get what they want.

Evening WOD

BB Gymnastics

1) Snatch: 

   3x80  (60%)

   2x95  (70%)

   1x110 (75%)

   1x115 (80%)

   1x120 (85%)

   1x130 (95%) failed this one

   2x115 (85%) also failed this one

2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

   3x100 (60%)

   2x115 (70%)

   1x125 (75%)

   1x130 (80%)

   1x140 (85%)

   1x150 (90%)

   1x160 (95%)

   2x130 (85%)

BB stuff felt okay. Missed my last 2 snatches but I'll take it. Expecially after being away for so long.

Conditioning (3 parts)

1) 7 minute AMRAP of:

   10 Burpees
   15 Push Press 95/65#
   20 Pullups

   *Rest exactly 3 minutes.

   2rounds and 1 burpee

   push presses were hard here.

2) 5 minutes to establish a 5rm T&G Deadlift. Rest 10 minutes

   Ended at 225#

3) Run 1 mile for time. About 6:18

To be prepared for war is one of the most effective means of preserving peace.

Evening WOD

Feeling a little sick today. Went to bad last night with a scratchy throat and this morning felt like I have a fever. Ended up skipping the workout below. Damn!

BB Gymnastics

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80%

   rest 75 sec. 75%-80%(100#-110#)

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80%

   rest 75 sec. 75%-80%(125%-135%)

    

3) 4X2 Heaving Snatch Balance – heavier than last week, 

   rest 75 sec.  

Strength

1X20 Back Squat 70%=205#

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

At one point in your life you either have the thing you want or the reasons why you don't.

Afternoon

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24″/20)

12 Push Press (115/75)

9 Toes-to-bar

Redo of 12.3 Got 6 rounds. Did this with the belt and it helped.

Failure will never overtake me if my determination to succeed is strong enough.

Evening WOD

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″/20)
12 Push Press (115/75)
9 Toes-to-bar

5r + 15 BJ + 5PP

While I can run, I'll run; while I can walk, I'll walk; when I can only crawl, I'll crawl. But by the grace of God, I'll always be moving forward.

Evening WOD

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

95-105-115-105-95-95-95-95-95-95

Bonus WOD

10min AMRAP of
10 2 tractor tire box jump
10 65# press

4 rounds and 1 jump

In the middle of a difficulty lies opportunity.

Morning WOD

I'm stopping morning WODs for this week. Planning to spend more time in the evening working on skills. Also when I get back from WA next week I'll be starting the Wendler cycle and I'll start afternoon strength workouts. 

PR'ed on snatches. Got 120#. Caught 125# a couple of times but caught it too far forward.

Success is never final. Failure is never fatal. It is the courage that counts.

Morning WOD

4 rounds for time of:

15 Push ups
15 Air Squats
15 Push Press 75lb
40 Double Unders
15 Lunges with 35lb bells 

18:31 After the DU, felt something in the back. After that my back went downhill throughout the day.


Evening WOD

For time:
Run 1000 meters
100 Push-ups
10 Snatch (135/95)

13:45

Evening Run

6x400m up 8th street

The only thing necessary for the triumph of evil is for good men to do nothing.

Merry Xmas!!!!

 

You don't know how far you can go if you don't risk going too far.

Morning WOD 

4 RFT
Row 500m
30 Box Jumps

30 KB Swings, 35lb 

20:40. Workout felt long. Box jumps were scary. Lack coordination in the morning.

Strength B 

Squat 3x5 skipped this. do this on Friday

Press 5x5 65 85 (95 95 95 95(2)95)

Clean 7x3 145 145 145 145 145 145 145

Press still feels weak. Grips are at the groves of the bar and elbows are kept in. Take a deep breath and push right up. 

Did the clean during the WOD instead. Heavy enough for the WOD. 

Evening WOD

7 RFT
3 Clean (205/145) did 145
4 Handstand push-ups did ring HSPU for first two rounds but went to wall HSPU. Can't keep a hollow body position.

17:40

Victory is reserved for those who are willing to pay it's price

Morning WOD 

12m AMRAP

10 Deadlifts 65
8 Hang cleans 65

6 Push presses 65

10 rounds.

Evening WOD


Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

165-165-135 for remainder