11-11-14

1. Warm Up
a. Misfit shoulder circuit
b. 3 rounds:
10 high hang squat snatch
12 pull-ups
= done

2. Push Jerk
5 x 5 @ 60% (190#)
= 190#

3. "Amanda"
9-7-5
MU
Squat Snatch (135)
= 3:11

4. 5 rounds:
6 c2b
6 cal row
9 c2b
9 cal row
12 c2b
12 cal row
**rest 1:30
= 18:03

5. 4 x 50 cal AB

**rest :60

= done

11-10-15

1. Warm Up
a. Hip Extension 1 x 15 then 3 x 10 hugging 45lbs plate
b. 3 rounds:
10 empty bar high hang squat cleans
5 kipping HSPU (3 sec hold at top each rep)
= done

2. "Misfit Clean Complex"
5 x 2 @ 80-90% of 1RM complex
= 225 x 3, 240 x 1, 255 x 1

3. Amrap 4 mins x 3
15 OHS (135)
15 Cal Row
**Rest 2 mins between amraps
= 2+16, 2+15, 2+15

4. Deadlift
5RM "pretty"
= 405#
*stupid jumps here. 135, 225, 315, 405

5. For time:
100 HSPU (kipping)
**everytime you break perform 30 DUs
= 6:48

11-9-15

1. Warm-Up
a. 3 x 10 Reverse Hypers
b. 3 rounds:
20 cal AB
10 thrusters (95)
= done

2. Power Snatch
5 x 5 @ 65%
= 155# across

3. Back Squat
5 x 5 @ 90%  of 5RM
= 340# across

4. Amrap 15:
40 WB (20#)
30 T2B
20 Cal row
= 3rds + 60

11-4-15

1. 3RFT:

6 c&j 185#

18 BF Burpees

= 4:49

Mobilize and stretched out. Deloading.

11-3-15

1. Snatch Grip DL + Low Hang Snatch (4in deficit)
 4 x 2 (Start @ 65% 1RM Snatch)
= 175#

2. Clean
4 x 3 (Start @ 70% clean)
= 235#

3. Romanian DL
4 x 5 (Work to 60% 1RM Snatch)
= 165#

4. For time:
60 DUs
30 Back Squat (155#)
40 DUs
20 Front Squat (155#)
20 DUs
10 OHS (155#)
= 4:10

11-2-15

1. Amrap 8:

50 cal row

30 WBs (20#)

10 MUs

= 1 round + 81 (1 MU)

2. Hang snatch from power position

5 x 2 @ 185# (speed and positioning)

= done

3. Death by...

Burpee MUs

= through the round of 6

4. 5RFT:

20 cal assault bike

20 push-ups

= 10:31

10-31-15

AM session:

1. Cluster

Work to 80% 1RM C&J

= 255#

2 drops sets. 2 x 2 (drop 30lbs)

= 225#

2. Front squat

Work to 90% 1RM 

= 315#

2 drop sets. 2 x 3 (drop 30lbs)

= 285#

3. Deadlift

Work to 90% of 1RM

= 450#

1 x ME set (drop 45lbs)

= didn't do; tender back 

4. Emom x 16:

1-4

Odd: 10 thrusters (95)

Even: 5 ring MUs

5-8

Odd: 10 thrusters (95)

Even: 5 bar MUs

9-12

Odd: 10 thrusters (95)

Even: 15 c2b

13-16

Odd: 10 thrusters (95)

Even: 3 rope climbs (15ft)

= done

5. Emom x 10:

1 legless climbs w/ 20# vest (15ft)

= done

Lunch session:

Tabata (:20 on /:10 off x 8)

Assault bike

Box jumps (24in)

Assault bike

Box jumps (24in)

* all 8 intervals of each movement then move to next

= done

10-30-15

1. Power Snatch
Single up to 80% of 1RM Snatch
= 205#
Three drop sets. 3x2 @ 20lbs less than single
= 185#

2. Box Squats
4 x 5 @ 60% of 1RM back squat (3 second eccentric)
= 255#

3a. Jerk Grip OH Holds
4 x :30 (@ BW 185#)
= done

3b. Farmer's Carry
4 x 50m (70# DBs)
= done

4. Amrap 20: (partner wod)

9 cal row

6 burpees over rower

3 C&J (185/135)

* I go you go w/ Dwight

= I did 8-9 rounds

5. Emom x 10:

Odd: 45 ft hs walk

Even: 10 strict hspu

= done

10-29-15

Lactate threshold running:

1 x 1000m (:90 rest)

2 x 500m (:90 rest)

5 x 200m (:60 rest)

2 x 500m (:90 rest)

1 x 1000m (done)

Pacing:

1000's @ :30/100m

500's @ :27/100m

200's @ :22/100m

10-28-15

1. Power clean + hang clean (below knee) + push jerk
4 x 1 (Start @ 60% 1RM clean)
= 215# across

2. Back Squat
5 x 3 (Start @ 70% 1RM)
= 315#

4. 5 RFT:
6 power snatch (135#)
6 pistols (alternating 3/ side)
= 2:53

Rest 10 mins

3RFT:

400m run

30 DUs

15 pull-ups

= 7:08

5. Farmer's Holds

3 x ME (70# DBs w/ fat grips)

*rest 3 mins

X 3

= done

6. 3 sets:

15 side bends / side (70# DB(

15 strict T2B

= done

10-27-15

1. Clean and Jerk (squat + split)

1.1 Heavy single

= 305#

1.2 drop down to 70% of 1.1 and peform 7 sets of 1 clean + 3 jerks (work up if smooth)

= 205x2, 215x2, 225, 235, 245

2. Conditioning

Amrap 10:

10 OH walking lunges (135#)

5 MUs

= 7 rounds (little walk between barbell and rings)

3. Skill 

Amrap 5:
Max sets of 10 T2B (UB)

= 7 rounds 

4. Accessory

3 RNFT:

30 banded hamstring curls

20 barbell curls (45# joint rejuvenation)

15 Wtd Hip Extenions

10 SA bent over rows (each arm/ 55#)

= done

10-26-15

1.Snatch w/ 3 second pause in starting postion and bottom position

1.1 Daily max in doubles (can't drop the bar between lifts but not TnG)

= 225#

1.2 Five sets of 2 @ 90% of 1.1

= 202# for all sets

2. Snatch pulls

2.1 Five sets of five @ 110% of 1.1

= 245#

3. Back squat

3.1 Heavy set of 5

= 350#

3.2 Five sets of five @ 90% of 3.1

= 315# all sets

4. "Strict JT"

For time:

21-15-9

Strict HSPU

Strict Ring Dip

Push-Up

= 6:57

5. EMOM x 6:

Odd: row (:30 80%)

Even: AB (:30 80%)

Emom x 6:

Odd: 85-90%

Even: 85-90%

Emom x 6:

Odd: 95%

Even: 95%

Emom x 6: 

Odd: 80%

Even: 80%

= done 

Directly into

100 DUs (just working some under fatigue here)

6. Horizontal rows

3 x 10 @ BW

= done