Collin's workout log. CA WOD, Crossfit, etc...

[Collin O'Neill]

* Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
* Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest

Mid hang MSHP and mid hang MS-55lbs

C&J-115, 120, 130

Went to karate class several hours after.

[Collin O'Neill]

* Jerk - max for day; 85% of that x 2 x 2
* Snatch pull - 90% (of snatch) x 3 x 3
* Front squat - 78% x 3 x 5

3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups

Jerk-185, 155 x2x2
Snatch pull-125 x3x3
Front squat-155 x3x5

Did the 3 sets with a 20lb dumbbell on the lunges.

[Collin O'Neill]

* Snatch balance - max for day; 70% of that x 3 x 4
* Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest
SB-115 max, 80 lbs x 3 x 4
PS, S-100lbs

Went right from here to karate class.

[Collin O'Neill]

* Snatch - max for day
* Clean & jerk - max for day
* Front squat - max for day

Snatch-115lbs
C&J-175lbs
Front Squat-265lbs (pr)

Mediocre numbers for the snatch and c&j, but I was VERY pleased with the squat.

[Collin O'Neill]

Tuesday 1/5
* Back squat - 85% x 2 x 4
* Snatch deadlift - 105% (of snatch) x 3 x 3
* Push press - 78% x 4 x 5

3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-265 x 2 x 4
SDL-235 x 3 x 3 (Went with weight similar to last week as I have a weak snatch)
PP-145 x 4 x 5

Did the 3 sets directly after. PUs done with 40lb dumbbell. 20, 14, 14 on GHSUs.

[Collin O'Neill]

Wednesday 1/6

* Muscle snatch - 40% x 3 x 3
* Clean & jerk - 70% x 2 x 5

MS- 54lbs
C&J-135

Went right to karate.

[Collin O'Neill]

* Front squat - 80% x 3 x 5
* Snatch pull - 95% (of snatch) x 2 x 3
* Jerk - max for day; 90% of that x 1 x 3

3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW

FS-210
SP-135
Jerk-185, 170 x 1 x 3

3 sets done right after, subbed rope pullups for climbs, and did 75lb barbell shoulders. I need some freaking sandbags!

[Collin O'Neill]

Saturday 1/9

* Overhead squat - max for day; 80% x 2
* Snatch - 70% x 2 x 5

OHS-135, 108 x 2
Snatch-95 x 2 x 5

Sunday 1/10

Gassed out on this, didn't eat this morning. Big mistake. Also had too much coffee on an empty stomach.

* Snatch - max for day
* Clean & jerk - max for day
* Back squat - max for day

Snatch- 135-ugly, but had better form than 135 from a couple weeks ago.
C&J-175-10lbs off of PR
BS-335 (PR) -did 315, my former PR, and felt like I had more. Struggled at the bottom, but eeked it out.

[Collin O'Neill]

* Back squat - 90% x 2 x 2
* Snatch pull - 90% (of snatch) x 2 x 2
* Power jerk - 80% x 2 x 3

2 sets:
A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-300
SP-125
PJ-155

20 and 10 on the GHSUs, PUs done with a 50lb dumbbell.

[Collin O'Neill]

Wednesday 1/13:

Only did half of the WOD and went to karate.

* Snatch - (85lbs x 2, 95 x 2, 100 x 1) x 3


Thursday 1/14:

# Snatch - 100lbs x 1, 105lbs x 1, 110lbs x 1, 100 x 1 x 2
# Clean & jerk - 150lbs x 1, 155lbs x 1, 165lbs x 1, 150lbs x 1 x 2
# Front squat - med/heavy -225lbs
# Kipping pull-ups - 3 x 13 of max consec reps/set