My+Personal+Log

Daily Chart Link

List of Maxes BS - FS - 315 x 3 SP - 195/8_5_13, 205/9_18_13
 * HC**

C&J - Snatch PC - SPU DU HSPU

9/23/13 Strength: Front Squat 3,3,3 @33X1 Rest 2 min WOD: Lurong Living WOD 1 21-18-15-19-9-6-3 Wall Balls Deadlifts 115/75 Box Jumps 24/20 18 min time cap

9/20/13


 * 9/19/13**

Strength: Weighted Pullup 4,3,2,3,2 rest 90 seconds #26 on Pull Up

WOD: For Time 30 Squat Cleans 205/125

13:30 rx was terrible form suffered at the end

Strength: Strict Press 3,3,3,2,2,2 Rest 2 min <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">WOD: 20 min AMRAP <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Row 500 m <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">15 ring push ups <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Run 400 m <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">15 KBS – 53/35 <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">(forced rest 45 sec)
 * 9/18/13**

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Skill: Take 15 min to practice any movements in workout <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">WOD: 5,4,3,2,1 <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Rope Climb 15′ <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Box Jump – 30/24 <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Hang Squat Clean 155/110
 * 9/17/13**

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">13:33 first round all 5 climbs

FS - 275 x 5 8min EMOM Completed 5 rounds Failed on 6th round
 * 9/16/13**

WOD 6min AMRAP 155 FS x 8 DU x 24

5 Rounds + 16

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Strength: Power Clean perfect form 75% 3,3,2,2,2 rest 2 min <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">PC @ 205 Got all of them
 * 9/13/13**

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">WOD: 15 min AMRAP <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Run 200m <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">15 kettlebell swings (53lb/35lb) <span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">15 Goblet Squat with KB

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">5 rounds +3

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">9/14/13

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Skill: Take 15 min to practice any movements in workout

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">WOD: 5,4,3,2,1

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Rope Climb 15′

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Box Jump – 30/24

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">Hang Squat Clean 155/110

<span style="background-color: #ffffff; color: #666666; font-family: Cabin,sans-serif; font-size: 17px; vertical-align: baseline;">13:36 - 5 rope climbs then 5x for pull ups