Sunday, December 15, 2013


Every 90 seconds for 6 minutes: Power Snatch + Squat Snatch
A. 4 sets @ 75%

Strength 1: Back Squat
A. 5 reps @ 75%
B. 5 reps @ 80%
C. 5 reps @ 80%
D. 5 reps @ 80%
E. 3 reps @ 83%
F. 4 reps @ 80%

Strength 2: Build to a heavy 5 on Strict Press

Strength 3: 5 x 5 Clean Pull @ 96%

WOD: 2 Rounds
20 Squat Cleans 135#/95#

Core: Tabata sit-ups


  1. Snatches: 175#. These were pretty heavy for power snatches, but able to get them done. The squat snatches were fine, just a little tired this morning.

    Strength 1: Back squats
    285#, 300#, 310#. I skipped rounds C and D due to time. These were pretty heavy this morning.

    Strength 2:
    165# for 5 reps. Again, felt heavy.

    Strength 3: Clean pull
    265# for all sets. Just like the snatches last week, these felt good on the first round then got progressively slower and heavier.

    10:21. This one sucked. I thought I was going to rock this one, but it must have been an off day for me. I busted out 25 HSPU unbroken, and the first round of squat cleans finished by about the 3 minute mark. The second round of HSPU were terrible. Picture Jason Khalipa at the 2012 games. I had to break these down into sets of 1-3 just to finish them. Felt really weak on my shoulders today.

    Had to work out at 0430 this morning due to my new work schedule. This may take some getting used to.

  2. 4:30AM!?! Yuck, Patrick. And I thought it sucked working out by myself at 11:30...

    Power and Squat Snatch: 85# - same as Patrick, was a little heavy for a Power Snatch, but the Squat Snatch felt good. I think I have focused so much on my Squat Snatch lately that my Power feels tough.

    Back Squat: These felt heavy today!
    A. 135#
    B., C., D. 145#
    E. 150#
    F. 145#

    Strict Press: worked up to 80# for 5, got 3 at 85#, these felt a little weak today too. My triceps are still fatigued from Friday when I did a ton of burpees and S2OH.

    Clean Pull: 140# - did ok on these, didn't feel nearly as explosive as I did last week on them, but this was heavier.

    WOD: 9:33 - Again, same as Patrick - thought this was going to be a lot easier than it was. I cranked out 20 then 10 HSPUs in the first round, then stumbled on the squat cleans, I just didn't want to get under those today, my legs felt pretty fatigued and I ended up doing them in sets of 5 for both rounds, the first round was over right around 4 mins. The HSPUs were a bit more challenging the second round, I think I did them in 3 sets, and then the squat cleans sucked even more the second round.

    *Definitely feeling fatigued right now, caught a nasty cold from my kiddos and just stressed out with Christmas only 8 days away!!! YIKES! Plus, lots of changes going on. Sorry if it's too much info, documenting more for myself than because I think you all want to know all of this :).

  3. Jen Clark

    Power and Squat Snatch- Did 80#, felt really good

    Back Sqauts - A. 145#, B/C/D/F- 155, E. 160
    These felt heavy today

    Strict Press- Did 75#, started with 85#, but could only get 3.

    Clean Pull- 140# feeling pretty good

    WOD: HSPU are still a weakness for me. Took me a while to get through them. The clean on the second round started to feel really heavy around number 10. Overall time, 15:00. I know I need to work on those HSPU.