Back Squat 5-1-5-1-5-1

06/30/17, CFRV, 1530 - used 335 as calc, stay
77%/5 - 255
82%/1 - 275 77%/5 - 255 85%/1 - 285 77%/5 - 255 87%/1 - 2905 Back Squats, 77% 1RM | 258 lbs 1 Back Squat, 82% 1RM | 275 lbs 5 Back Squats, 77% 1RM | 255 lbs 1 Back Squat, 85% 1RM | 285 lbs 5 Back Squats, 77% 1RM | 255 lbs 1 Back Squat, 87% 1RM | 290 lbs



05/01/17, CFRV, 1200 -

3. Back Squat (use 315) 75%/5 - 235 80%/1 - 250 75%/5 - 235 83%/1 - 260 75%/5 - 235 85%/1 - 265

EMOM: 5 sets of 5/4/3/2/1 Sqt Sntch with 1 min rest for weight change

Goal:
115x4x5sets
135x3x5sets
155x2x5
175x1x5


06/30/17, CFRV, 1500 -
missed set 1, also, Lauren had her clock set at 1:15 instead of emom
95x4
115x4
125x4
135x4
145x3x3x3x3x3
155x2x2x2x2x2
165x1
170x1
175xm
175x1
180xm
180x1
185xm

30 Muscle-ups for time

New Goal: on the 0:18 for 30 reps = 9:00

06/30/17, CFRV, 1500 - 9:23 (PR)
on the :19 but finished with 7 sec remaining so that equals 9:23

Goal: on the 0:19 for 30 reps = 9:30

02/01/2016, Rocklin CF, 1530 - 9:36
did on the :20

*11/13/15, cfrv, 1230 - 15:00 +/-, I am not sure if i timed this right
missed 8 on the first 30 then 2 more
*Thrusters 3 emom for 10 at 155

*02/11/14, CFRV, 1530 - 11:24
did on the 0:19, missed 6 reps but made them up at the end
*12.2 (snatch ladder)

01/24/14, CFRV, 0600 - 11:18 as 1st part of workout

11/17/13, CFRV, 1500 - 9:49 (did one every :20)

05/01/13, CFRV, 1530 - 10:04
regular grip
*1 hour vinyasa yoga

04/12/12, CFRV, 0900 - 10:56

* 11/30/11, CFRV, 0900 - 11:24 +/- (might have been 10:24)
did 3 on the minute for 10 minutes but missed on last set of 3 and missed 2 more times.
more of a skill training session then a wod

*1/16/12, CFRV, 1700 - 9:24
got 10 in a row

04/26/10 - 9:42

05/29/09 - 14:39 @ CFNYC

EMOM 10: O-5thrstr climbing, E-run 200 m

Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run

Next repeat with faster runs.

06/28/17, cfrv, 1300 - 4 and 5 runs were 3 sec late
115, 125, 135,145, 155

Front Squat 3-1-3-1-3-1

goal
215x3, 245x1, 225x3, 255x1, 235x3, 265x1

06/28/17, cfrv, 1300 -
205x3, 235x1, 215x3, 245x1, 225x3, 255x1

04/28/16, CFRV, 1200 - 3-1-3-1-3-1, 10 bk sqt
3x205, 1x220, 3x205, 1x230, 3x205, 1x240 - 10 bk sqt 195

Halting Clean Deadlift 5x5 w/ 3 sec pause at power position

Next 195#

06/28/17, CFRV, 1300 - 185

Pwr Cln + Frt Sqt 5 x 2 + 2

1. Power Clean + Front Squat 
60%/2+2
65%/2+2
(70%/2+2)3

Goal 145, 175, 205, 225, 245

06/28/17, CFRV, 1200 -
95, 145, 175, 205, 225, 245 1 pc only, 225

Backsquat Linda with Ass Bike

10-9-8-7-6-5-4-3-2-1 reps of: Back Squat, 205 lbs Bench Press, 155 lbs Power Clean, 115 lbs Assault Bike Calories

Goal: same as 06/27/17 only faster, under 30 min

06/27/17, CFRV, 1930 - 33:22
Bk Sqt 205
Bnch Pr 155
PC 115

Snatch 1-1-1-1-1-1-1

Snatch
1,1,1,1,1,1,1

Goal
75x3, 95x3, 115, 135, 155, 175, 190

06/23/17, CFRV, 1330 - 185
85x3, 95x3
115x1, 135x1, 155x1, 175x1, 185x1, 190xm

08/25/16, Auburn CF, 0930 - 175
75x3, 105x3, 135x2, 155x3 first 2 miss in the bottom, 165x2, 175xmxmx1

Goal
75x3, 95x3, 115x1, 135x1, 135x1, 155x1, 155x1, 165x1, 175x1

05/15/12, CFRV, 0700 -
75x3, 95x3, 115x1, 135x1, 155x1, 155x1, 165x1, 165xm, 165xm
full squat snatch.

Goal: 45x3, 75x3, 95x1, 115x1, 125x1, 135x1, 145x1, 150x1, 155x1

02/??/11 - 75x1, 95x1, 115x1, 125x1, 135x1, 145x1, 155xm,m,m,press

11/04/09, CFV, 1200 - Burg PVC, Burg 45#, 2x65, 1x75, 1x95, 1x115, 1x135, 1x145, (m)x155, (m)x155, 1x145, (m)x 155
Warm-up might not have been sufficient. should have worked drills. Bar getting high enough, but no pulling under fast enough with confidence.

09/19/09, CFP - Burgener Warm-Up w/ PVC, BWU w/45#, 75, 95, 115, 135, 155(m), 145(m), 145, 150(m)
This was wod 2 on 9/19/09, games even #6 completed after games even #5.

08/16/09, Seth K's, 1500 - 75x2, 95x2, 105x2, 115x2, 125x2, 135, 145, 155 (PR), 165 (m)

01/30/09 115, 125, 135, 145, 155(m), 155(m), 145

Squat Clean and Jerk for Max

Goal
95x3, 135x3, 165, 185, 205, 225, 240

06/23/17, CFRV, 1330 - 235
135x3, 155x3, 175x1, 205x1, 225x1, 235x1, 240xm

04/10/17, CF East Sacramento, 1200 - 237#

3/2/1 rds: 10 sntch/c&j/thrstr, bbjo 20", rest 5 min

3 rounds
10 power snatch 95#
10 burpee lateral box jump over 20"

rest 5 minutes

2 rounds
10 clean and jerk 95#
10 burpee lateral box jump over 20"

rest 5 minutes

1 rounds
10 thruster 95#
10 burpee lateral box jump over 20"

06/23/17, CFRV, 1330 - 23:57 total time
0-7:13, 12:13-17:24, 22:24-23:57
7:13, 5:11, 1:33

Swim 10x100 with 2:00 min rest

06/22/17, Lifetime Roseville, 0830 - 1,200 yards

Warm-up
100 m freestyle

Work:
10 rounds of 100m, first 50m at 50%, second 50m @ 80% effort

Cool down:
3 rounds max underwater swim

150 strict ab-mat sit-ups

06/21/17, Auburn CF, 0930 - 12:10

5 rds, 3 sta+rest, 1 min ea: strct hspu, pstls, strct c2b

5 rounds, 1 min per station: Strict Handstand Push-up Pistols (Alternating Legs) Strict Chest To Bar Pull-up Rest

Goal - 180 reps
HSPU - 59/5=11.8, raise to 13 for score of 65
Pistols - 66/5=13.2, raise to 14 for score of 70
Pll-up - 41/5=8.2, raise to 9 for score of 45

06/21/17, Auburn CF, 0830 - 166 total reps

Strict HSPU - 17, 12, 9, 10, 11 = 59

Pistols - 14, 16, 12, 10, 14 = 66

Strict Pull-up - 11, 8, 7, 7, 8 = 41

Tabata Squats

goal with barbell, 11 across

06/20/17, WCCF, 1200 - 80 with 45# barbell
10 across

Goal: 19 across.

12/16/12, CFRV, 1000 - 145
20,20,20,18,17,17,15,18
total = 145, avg=18.1, score=15/145


04/25/09 - 17, completed at Las Vegas Lev 1 Cert. 22,21,20,18,17,16,16,16
Total = 146, Avg = 18.25, Score = 16

Tabata Push-ups

Goal - 9 across

06/20/17, WCSC, 1200 - 70
something like 10,10,10,10,10,8,7,5

Isabel

30 reps for time
135 lb Snatch

05/14/17, CF Avalanche, 0930 - 3:28

03/04/16, CFRV, 1800 - 3:57

09/04/15, CFRV, 1200 - 3:31

04/20/15, CFRV, 1800 - 3:36

**04/15/2015, CFRV, 1115 - 4:07
*21-15-9 thrusters, run 100 yards
**5-4-3-2-1 pwr cln 205, brpe bj over 24"

01/04/14, CFRV, 0845 - 3:11

09/06/13, CFRV, 1600 - 2:56 (PR)
power

10/16/11, CFRV, 1800 - 4:23 power

12/8/10, CFV, 1020 - 4:42 (power)
post 20 rep max deadlift

08/31/10, CFV - 3:22 (PR) - power

06/17/10, CFV, 1530 - 4:18 power