06.26.2015 thru 06.30.2015 Bridge Built Entries.

06.26.2015 - Friday

CLASS WOD - 15 CAP

10 OHS (75#)

800m Run

15 OHS (65#)

400m Run

20 OHS (55#)

200m Run

Max Reps OHS (35#)

End Result: +12 reps / I felt I chose the appropriate weights for myself. While I was able to crank through the first 10 reps unbroken, meaning I probably could have gone heavier, I wanted to make sure I was 100% aware of my form. It had felt like a long time since we had done OHS.

Skill Programming:

Goal Work #1 - ME UB Kip Pull-Up x5, rest 1:30 / Reps hit 4-4-4-3-3

Goal Work #2 - 4 x 4 Negative HSPU on 3" Deficit (come off wall between each rep); Rest 2 min. between sets / Cue from Ryan: Keep it just as slow at the end as I do at the start. I was dropping too quick from the top of the handstand hold.


06.27.2015 - Saturday

Granite Games Qualifier #2 [Scaled]

A1: 6 AMRAP - 1RM G2O = 125#

B: 8 AMRAP

30 DU's

15 Hanging Knee Raises

(End Result / 62 reps)

A2: 6 AMRAP - 1RM G2O = 120#

I felt really good about both of my G2O weights! I wish I could have hit the jerk/overhead for 130#/135# but it just wasn't there. I thought the DU's would have gone better since I was linking 3-5 when I was practicing...but it ended up just being one by one. Laurie was an awesome judge/coach for me during this WOD.


06.28.2015 - Sunday

REST DAY


06.29.2015 - Monday

CLASS WOD - 0520

A: Back Rack Lunge x3 of 6 reps (3 each leg)

Warm-Up = 35# / 55#

Build = 75# / 85# / 95#

B: 10 AMRAP

15 American KB Swings (45#)

15 Wall Balls (14#)

15 Box Jumps (20")

End Result - 3 + 30 reps

Skill Programming: about 5 minutes of DU practice.

SPORT CLASS - 1800

Back Squats - W7D1

  • 1x5 @ 70% - 120#
  • 1x5 @ 80% - 140#
  • 1x2 @ 85% - 150#
  • 1x3 @ 90% - 160#
  • 1x1 @ 100% - 175#

It felt really cool to be able to hit my past 1RM again, and have it not seem that bad. I'm excited to see what my squats are like at the end of the Hatch cycle.

Front Squats - W7D1

  • 1x5 @ 65% - 95#
  • 1x4 @ 75% - 110#
  • 1x4 @ 80% - 120#
  • 1x4 @ 85% - 125#

Strength/Skill

3x8 KB Bottoms Up Press / If I'm remembering correctly, I believe I only used the 18#/pink tap KBs for these reps, and possible the smallest one.

Back Rack Push Jerk 5-5-5-5

65# / 75# x2 / 80#

These felt pretty okay; my shoulder was starting to act up a little bit. Ryan advised me to stay below about 90#, based on my strict press numbers from a few weeks back.

Skill Programming

4x5 Partner Assisted Strict Pull-Ups

Shoulders were starting to get pretty tired, but Ryan said he could tell I've been getting stronger - which was awesome because I really feel I've been putting in the hard work. The last set felt the 'worst' in regards to needing assistance.


06.30.2015 - Tuesday

A: 10 EMOM

5 KB Thrusters @ 25# Dumbbells (no KBs left)

B: 4 RFT - 25 Cap

800m Run

20 K2E (could have done TTB)

10 Burpees

End Result: 26:57 (finished last 800m run)

Skill Programming /

#1 - NO DU practice - VERY sore calves

#2 - Hand to hand weight transfer = next to rack, legs rest on band, shift hips side to side 3x :30 / Wasn't sure I was doing these right, but tried to get comfortable with the positioning on the band and rig. After talking with Michael at Wednesday's sport class, these were my takeaways:

- Use a thick band / Have the band hit right below ankle / Hands = Same as they would be if against the wall / Next time: Measure against wall and transition over for positioning


Sleep/Nutrition / No comment at this time, as I can't remember back on how this stretch of days felt. I plan to get caught up and put more detail into these two topics.