12072013

A1. CG Deadlift - 5RM for day 

Worked up to 160. Was really heavy breaking off the floor but not so bad after breaking it on the first rep

A2. superset above working sets with max hs wall holds; rest 3 min 

Min 1 minute on hs. Focused on feet together and active shoulders/scaps

B. 

10 min AD test 

203 cals. Fell behind around minute 4 and then had to get 26 cals in last minute with sprint to break 200. Legs were definitely feeling the wall balls and front squats from yesterday. 

12052013

am: 

:30 on hard

:30 on easy 

x 28 min on Rower

Loosened legs up a ton. Was good. Kept jacket on to get a good sweat going for the whole thing. 

pm: 

A. 

amrap 3 of Muscle ups - 17

rest 1 min 

amrap 3 of power cleans @185 - 19

rest 2 min 

amrap 3 of wall balls (20) - 51

rest 3 min 

amrap 3 of cal AD - 56

rest 4

amrap 3 of no pushups burpee box jumps (24) - 45

rest 5

amrap 3

max meters on rower - 8something

12062013

A. Power Snatch cluster 2.2.2 x 5 rest :20; rest 3 min 

50, 55, 60, 63, 65 - started to get tough @ 60. 63 was ok but 65 was ugly. Still got it. 

B. Front Squat - 1RM @35X1

100, 110, 115, 118. Felt pretty good. 115 and 118 pulled me down pretty hard. Still pretty happy about it. I think it's a 5 kilo pr for a 5 sec pause front squat. 

C. 

100 pullups 

100 Double Unders

100 Wall Balls

Time - 12:19

Pull-ups were 25/15/15/10/10/10/10/10

Du lost some unnecessary time here. Kept hitting my left foot. Just skewed my hands left and did a couple big sets. 

Wall balls went 35//14/ and I don't remember from there. Ended with 2 sets of 15. Need to work on not resting so much in between sets. 

12042013

A. Back Squat - hit 6 RM for the day 

Got up to 120kg

B. Snatch Balance Work - 10-15 min

Stayed light. Nothing too crazy here. 

C. Strict HSPU work - play with heights -8-10 min

pm: 

A. Back Squat - Max out

Worked up to 308 finally. Felt good. Tried to go up again and failed @ 312. Happy to get back up above 300 finally. Especially with comp plates. 

B. AMRAP 8

"Fran"

then remainder of the time for max clean and jerk 

Finished Fran in 4:03 then got up to 235 clean and jerk. 

12022013

A. Squat clean cluster 2.2.2 x4 rest :20, rest 2:00

Went 90, 95, 100, 105. Missed second rep on te second cluster @ 205. Felt good today. Bar was heavy to stand up with though. 

B. 4 Front Squats , EMOM x8

Used 100 and got them all pretty fast. Felt really strong here which is funny considering how heavy it was to stand up with in the clean. 

C. AD work, cyclical - didn't get to this. 

pm:

A. map

amrap 10@90

10 Thrusters (115)

5 Muscle Ups

10 Russian KB Swings (106)

Score 3+13. Wasn't warmed up enough and was winded out of the gate. Did get everything unbroken though which I'm pretty happy with. Thrusters felt good. Kb was super heavy but got through it. 

rest 5

amrap 10@95

10 C2B

10 Box Jumps (30)

20 Double Unders

Score - 5 rounds even. Everything was unbroken again so I was happy with that. 

rest 10

amrap 5

max cal Airdyne (use white one)

Only got 72. Felt like poop and couldn't use my arms because of my sternum. 

11112013

Am:

A. Push Press - 5RM

85kg, 87kg, 90kg x 4. Sonofabitch!!!  Missed 90kg again. First 4 were ok. Last one way out front again. 

B. 90% of A 1x5

79kg

C. 80% of A 1x5

71kg

D. Back Squat - 5RM

E. 90% of D, 1x5

F. 80% of D, 1x5

G. 10 min AD - @60% 

Pm: 

A. 3RM Hang Squat Clean for the Day 

B. MAP Training

10 min amrap @85

10 c2b

20 cal ad

128 cals

rest 5

10 min amrap @90

5 Strict HSPU

10 Box Jumps (30/24)

4 and 30m hs walk

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

4 + 40

11072013

Thursday

am:

A. Push Press - 5RM

70-75-80-85-90x3-90xF

B. Box Squat - 3RM - parallel

100-120-125-130

C. 35 Pbar HSPU AFAP

11:31 actually felt pretty good. Shoulder (right one) was getting locked up a bit at the top of the press but other than that happy with how they felt. 

pm:

A. 10 rds - get your reps in, be smart about rest times

3 SqT Cleans (225)

5 Muscle Ups

11052013

Tuesday

am:

A. Snatch High Pulls 3 x 3 @105%; rest 2 min

B. Snatch Grip Deadlift - 3RM TnG

C. Bent over Barbell Rows - built to heavy 5 rep 

pm:

A. Power Clean Cluster 2.2.2 ; rest :20 between; climb to a max on this cluster in 15 min or so 

B. 1x AMRAP Pullups

52!!!  Big pr and goal accomplished!!

rest 1 min

same number for time

3:14

C. Hang Clean Pulls  @120% for few reps each set (off safety bars) x 3-4 sets

11042013

am: 

A. Strict Press - 10RM

40kg, 45kg, 50kg

B. 80% of A for 1x10

Done

C. Back Squat - 10RM

120kg (tough), 125kg has to be a pr

D. 90% of C for 1x10, then immediately drop set into 80% of C for 1x10; no rest other than changing weight

Made both sets. 90% was tough 80% was easy 

rest 10 min

E. DB - 1 arm'd Push Jerk - 5-7 reps each arm, alternating arms; rest 3 min between sets x 5 sets

30-40-50-60-70

pm: 

A. 21-15-9

SqT Cleans 135

HSPU

17:05

Back destruction 

11022013

A. 10 min AD Test - AD shut off twice. Went for 11 minutes but no clue how many cals

B. 15 min gymnastics work - did some snatch work instead. Trying to work on the arm bend. Need to fix it. 

11012013

A. Clean and jerk 1RM - 240 PR

B. AMRAP 20

20 thrusters @135

20 pull-ups

20 burpees

3 + 19

10282013

A. Snatch - 1RM 

Worked up to 70kg and felt great. As soon as I went up to 75 feet started sticking and couldn't get under the damn bar fast enough. Frustrating. 

B. Strict Press - 1RM 

Got 73kg, missed 76kg

C. 30 Muscle Ups For Time
6:10 - Kip sucked 6-5-2-2-2-2-2-2-1-1-1-1-1-1-1

D. 
:30 on @85%
:30 on @50%
x 14 min on AD 

08222013

11a.

A. Strict Press 3x5

40kg, 50kg, 60kg

50 was moderately heavy, 60 was a damn struggle. That was the heaviest I could have gone for 5. Not sure what my 5rm is but it's, pretty close to that. 

B. Push Press 4x4

70kg, 75kg, 80kg, 85kg x 3. 

Went for it with a steady jump bc 80 felt good. It was tough but still felt good. 85 just was all over the place. Bar was out front on first 2 reps. Lockout was tough. Third rep was better but fourth was out front again and missed it. 

C. 

AMRAP 10 of "Nate" - steady rounds 

rest 5 min

AMRAP 10 - max effort competition type atmosphere

20 Cal AD

15 Burpees

10 T2B

7+ 11

4+11

Damn AD. I hate that damn machine sometimes. First round out already was tired and kinda paced so I could stay consistent. Burpees were same...kind of map like training but a little higher paced. T2b was like a break I looked forward to every round. 

08202013

A. Power Clean x 1 + Push Jerk x 2 - Heavy single 

70-80-85-90 missed second push jerk

B.  Power clean @ 90% of 1 Rm; 2 reps on the 30 seconds x 5 minutes

C.2.4.6.8.6.4.2

Tire flip

bupree box jump @ 30"

wall walk

Time - 14:03

+

core work for 10 minutes here

08192013

A. BS Wave 7.5.3.5.7 - building in prior weeks 

112-117-122-117-112. Felt good today squatting. On my toes but only on the last rep of one set. Felt better today. 

B. EMOM x 16

Odd: TnG SqT snatches - starting 115 x 2-3 reps, climb in weight but speed is focus

Even: first half. Strict HSPU 4-5; then going to kipping 4-6

Started at 52 kilos and went up by 2 kilos every round. Hspu felt the best they have felt ever. Was getting a good kip and was able to kick back towards the wall and push my head through easily. Pumped!!

C. 3 rds

20 SqT Cleans (95)

20 Pull-ups 

Time 11:43. 

Felt like shit before and during the workout. Not sure if it was something I ate or what. Did the whole first round unbroken. Second round went 8 squat cleans then 12 followed by unbroken pull-ups. Third round fell apart. Squat cleans went 6-7-7 and pull-ups went 14-6. Grip was an issue today. Was the only real reason I came off the pull-up bar. 

08142013

A. SqT Clean x 2 + 3 Hang high Pulls (below knee)

Worked up to 105 and was pretty happy with that. Pulls were a bit sad but I was tired by that point and gave it all that was left. 

B. Front Rack Lunges 4 x 12 - ascending- alt legs

60-70-80-90. Didn't think I would get nearly this much so was pretty pumped with it. 

C. 

Run 400m 

50 Power Cleans (95)

Run 400m

Time 7:07. Wasn't that bad. Did 25-6-10-10

D. DB SA Row 4 x 6; rest :30 between arms 

50 x 2, 60 x 2. Made sure to keep scaps pulled back the entire time but lost it a little on the last rep

08152013

A. Snatch Deadlift + High Hang Snatch + TnG Snatch

60, 65, 70 x miss, 

B. Push Jerk - 8 Min to est Heavy double

70, 80, 85, 90

C. 

500m Row - Max Effort

Rest :30 seconds

21-15-9 

KB Swings (70)

Burpees

rest 1 minute

800m Run

50 Box Jumps

rest 3 min

40 KB Squat Cleans (53 in each hand)

26:54

Holy shit. Felt terrible right from the start. Row was slow 1:35ish. Finished Freddie around 7:30. Run wasn't too bad. Did 50 step down box jumps without a pause. Just wanted to keep moving at that point. Kb squat cleans went 8-7-6-5-5-5-4. Was tough to stand up with the last couple on every set. 

08132013

AM Session :

A. 

:30 on @85-90%

:30 on @60%

x 20 min on AD

Missed this because didn't know programming was already done and I had on ramps early. 

PM:

A. Power Clean Cluster  1.1.1 x 5; rest :10; rest 2-3 min

B. Push Press - behind the neck 5x2 - ascending. Playing with this position to est a weight for future. 

65-70-75-80-83

Was really happy with this and felt pretty strong. Bar was easier to get up only having to go straight. 

C. EMOM x 20

Odd: Strict HSPU - focus head through quality x 4-6 reps

Even: PS x 5 reps at 115#   Speed & technique = major focus here

This was tough today. Still bending my arms a ton in the snatch and not pulling under as much as I need to. 

D. TGU - 20 reps alternating

08122013

A. Snatch Cluster 1.1.1 x 4, rest :10 ; rest 2-3 min

Bad day snatching again today. Will use Wednesday to really dial in the echinacea because its getting a bit ridiculous. Pretty pissed

B. BS Wave - same as last, lower weights a bit

110kg x 8, 115kg x 6, 120kg x 4, 125kg x 2, 120kg x 4, 115kg x 6, 110kg x 8

Squats were tough today but got through all the sets. Kilo plates only from now on. 

C. 

50 unbroken wall balls

30 CTb pull ups

40 unbroken wall balls

25 CtB pull ups

30 unbroken wall balls

20 CTB pull ups

20 unbroken wall balls

15 CTB pull ups

10 unbroken wall balls

10 CTB pull ups

*get the wall balls unbroken each time!

Went 50, 20-10-5, 40, 10-10-10, 30, 10-10, 20, 8-7, 10, 10

Felt good during most of the wall balls. They were tough but nothing unmanageable. Was shoulders taking most of it until the round of 30 wb then the legs kicked out on me and I had to resort jumping to reach the target. Very happy about getting all wall balls unbroken but absolutely needed to get back on the pull-up bar faster. 

PM:

Intervals @85%. Row. :20 on @90% :20 on @60% x 20 intervals 

Actually rowed these a little harder than the recommended pace. Felt good. 

08112013

Supposed to be a rest day

Mobilized to start things off. After that I ran 2 miles at a decent pace but nothing too crazy

Squatted after that with just a set of heavy singles up to 295. 

08102013

Team competition at the gym all day. 

08092013

A. Clean & Jerk - 1RM

B. EMOM x 8 @ 65% of A, x 2 reps

C. 

Row 1k AFAP

rest 12 minutes

 THEN, 

50 Cal AD

100 Pullups

150 Wall Balls

Didn't do any of this because was running around getting stuff set up for the comp tomorrow. Pretty bummed, excited to test the clean and jerk 1RM. 

08082013

Thursdsay: 

A. Snatch Balance - 5 x 2 , ascending

115-135-145-155-165

B. OHS 4 sets of 3-4 reps; rest 2:30

135-155-165-175

Felt pretty good on these. 175 was a little tougher than it should have been but strictly because of my wrists. Need to find a way to keep better positioning with my shoulders so I can narrow the grip up. 

C. 

3 rds

10 Power Snatch (135)

20 T2B

30 Walk Lunges with the (135) back racked 

Time - 19:01

Should have done a few doubles and tries on the power snatches instead of all singles. T2b were all unbroken and first and third set of lunges were unbroken. Second set was 20/10 because I was thinking of saving my legs for third round. Should have kept going. 

08032013

A.   

:30 On @85%

:30 On @50%

x 10 min on Rower

rest 2

:30 On @ ME

:30 Off

x 10 intervels on AD

rest 2

:30 On @85%

:30 On @50%

x 10 min on Row

Felt pretty good throughout. First set on rower was around 1:42-1:45. 167 cals on the AD. . Last few rounds on the rower were around 1:38 which I was happy with. Legs felt better as I went along. Probably could have warmed up a little better than I did. 

08062013

A. Power Clean + Push Jerk - heavy Single

Only worked up to 205 here. Push jerk wasn't feelin smooth today

B. EMOM x 8 @60-65% for 2 reps

Started to feel better here but also lighter weight. 

C. MAP Training - 80-85%

AMRAP 10

10 KB Swings (70)

10 Burpees

200m Run

rest 10

AFAP per round, 

10 Deadlifts (225)

10 Burpees

200m Run

rest 8 min x 3

+ 

20 TGU - light weight, focusing on rehab shoulders

AMRAP 10 = 4+20

AFAP = 1:25, 1:22. 1:19

Had a really good day today. Liked both of these workouts and the kb felt pretty light in the first wod

Was glad times got faster on the repeater as I went on. Not sure where I made up the time but was happy overall

TGU= 35lb kb

08052013

session a: 

A. Snatch Complex:   Deadlift + lower below knee 2 second pause and hang snatch + TnG Snatch

50kg, 55kg, 60kg, 65kg x F, 65kg, 67kg

B. Back Squat Wave - 8.6.4.2.4.6.8 - shooting for higher #'s than last wave, with same each rep scheme.

117kg, 122kg x 4. Failed on 5th. Dropped to 120 and failed at rep 3. Bad day squatting. 

C.  EMOM x 20

Odd: 2 SqT Cleans @ 225

Even: 7-10 HSPU   Start with 10 while you can, keep above 7

2, 10, 2, 10, 2, 8, 2, 7, 2, 7, 2, 7, 2, 7, 0, 6, 2, 3, 2, 7

session B: 

A. 

400m Run

10 muscle ups

rest 10 min x 3

2:24, 2:23, 2:30

Felt really good with the cleans today. Was doing a much better job of getting under the bar in my pulls and not letting it get away from me.  Really worked on "upper cutting" the bar. Was happy that I only missed 2 cleans the whole time. 

Got all of the muscle ups unbroken but barely. Will def have to push harder next time in the run and try to not wait so long to get onto the rings

08022013

A. Power Snatch - 2RM TnG

50kg, 60kg, 65kg, 68 miss x3

Shit day snatching. Couldn't get anything to stick

B. Snatch Pulls 3x2 @120%

C. 

AMRAP 10 @80-85%

200m Run

10 Thrusters (95)

5 Muscle ups

Got through 4 complete rounds and all were unbroken. Felt really good about this workout today. Almost finished the run after the fourth round. Was about 12 seconds ale coming back in. Solid day and fun Wod. Thrusters are feeling good!!

08012013

A. Power Clean + Push Jerk - Single

70kg, 80kg, 90kg, 95kg, 

Felt pretty good here especially the pc. Pj still needs work. Will need to focus more on moving my feet and pushing my head through. More mobility!!!

B. EMOM x 8; PC + PJ x 2 @ 65-70% of A

C. 5 rds

5 SqT Cleans (115)

7 Bar Later Burpees

9 C2B

Time - 6:19

Should have held on a little longer on the c2b but overall thought this workout went pretty well. 

07312013

A. OHS 5 x 3 . rest 2 min @32X1

135 x 3, 145 x 3, 155 x 3, 165 x 2, 165 x 3, 175 x 3

B. Clean Pull 3x3 @105-115%

These felt better today. Did them @ 280

C. 20 TGU - alternating

Used 35# kb

D. 500m Row - TT

1:29.4. Was really leg tired on this. 

E. EMOM x 20 

Odd: 4-6 HSPU - strict as long as possible

Even: :30 max effort AD

Hspu were strict for the first 3 rounds then I started to kip. Air dyne was tough in later rounds. 

07292013

A. Back Squat Cluster 3.3.3 x 4, rest :20, 

rest 3 min

B. SqT Clean 5 x 3 - off high blocks @80-90% max 

C. 2.4.6.8.10

Front Squats @90% (from rack)

Muscle Ups

Nutrition 

530a - bacon egg and cheese on plain bagel from heavenly. 

1130a - grilled chicken Caesar wrap 

430 - protein shake

8 - pasta, meatballs, pork 

07282013

Rest day

Calves are sore from the run but aside from that feeling good. Down in the cape relaxing today. 

07282013

AFAP

Run 5k

Row 2k

Time 32:21

Warmed up pretty well. Felt good on the run but ankles were pretty tight. Paced t a little more than I normally would have because of the 2k waiting for me when I got back in. Finished the run in 23 and change. Had to waste a little time getting my rower back down and setting all up again because someone put it away while I was on my run. Need to keep up with a little mileage maybe twice a week extra and some more mobility for the calves/Achilles. 

07262013

A. Snatch - 15 min to hit Heavy TnG Double

Bad snatch day today. Missed everything out front. Still a little mentally tired with some carryover from yesterday. 

B. 

Run 800m

100 Wall Balls

Row 400m

50 Power Cleans @135

Run 800m

25 Burpee Slam Ball up and Overs 

Time : 30:18

Felt pretty good today. Was a tough WOD....just long. Went out on the 800 and just kept a good pace, wall balls went 20-15-15-15-15-13-13. Did extra because I had a few that were borderline. Not sure how many weren't good so I did enough to cover those and then some. Kept the row in the high 40's, still pacing. Cleans were all done in sets of 5 and weren't too tough. Need to work on getting back on the bar quicker and fighting through the fatigue. Def a problem in a lot of workouts. Not sure on how burpee slam ball overs were supposed to be done so I winged it and will ask next time haha. 

07252013

A. Complex: Pull x 2 + SqT Clean x 2

Got through 235. Was happy with it. Second clean was ugly but ill take it. 

B. Strict Press 6 x 3 - ascending 

Need to rewatch and post video. Damn kilo plates still confuse me. Gonna get them down soon. For now still gonna use bar calc

C. DB Push Jerk, single Arm , 5 x 2 Each arm, resting :60 between arms

D. 

:30 Max Effort Cal on AD

:30 Max Effort Box Jumps 

:30 Max Thrusters (115)

Rest :10 between station, Rest 6 min between rds, x 4 rds

Nutrition

530a - 2 thin wheat bagels with peanut butter (protein pb)

1130a - double egg and bacon on wheat bagel from heavenly

730p - tortilla soup

Had a really bad day and didn't finish C or D. Will make sure to eat more also...was just all over the place today. 

07242013

Rest day

Mobilized a lot. Still sore from Mondays back squat wave. Damn....haven't been this sore since my Bodyweight back squat test. 

Messed around working on split jerk tweaks up to 185 for triples. Felt good all around. Followed up with some butterfly practice because Lynn got 40 or so pull-ups and she's closing in!!!  Time to step it up and take down the Colombians off that board as well. I'm coming for you youngsters!!!

Nutrition

5a - 4 waffles and 12 oz whole milk 

11a - tuna wrap with provolone cheese

3p - grilled chicken wrap

730p - protein bar, med ice coffee

11p - pasta with peas, potatoe salad

07232013

2p

A. Power Clean - Deficit   5 x 3 - not TnG @ 80-85%

Did all working sets @ 186. Felt good but worked on pulling under the bar faster. Still needs work. Have to move my feet more. 

B. SA DB Row 4 x 6, resting :60 between arms

Used 50, 60, 70, 70. Could have went heavier but made sure to keep scaps back. 

C. 

Row 500m

rest :90

x 4  -sustainability 

Legs were def still compromised from yesterday. Goal was to get first one under 1:40 then maintain @ 1:40 for the next 3.  Didn't happen. Legs were full of blood and didn't want to push anymore. Winding but recovered fast after all the sets. Guess my leg endurance needs work. 

D. Hand Balancing  - 5 minutes

Handstands have been feeling better lately, and not sure why. Ill take it. 

Nutrition

815a - bacon and double egg on a plain bagel, banana nut muffin w butter

4p - protein shake

730p - Cobb salad w/ rotisserie chicken, 3 eggs, cucumber, bacon and peppers

930 - ice cream

07222013

130p

A. Back squat wave - 10, 8, 6, 4, 6, 8, 10

Went 245, 255, 265, 275, 265, 255, 245. Weight was perfect. Really rough...could feel my hamstrings fatiguing more and more as the sets went on.  The rest felt short and usually that's not a problem for me. 

B. 15 snatches @ 80-85%. Went up to 145 and hit the first 6 in a row. Missed a few (maybe 3) then hit a couple more before a few more misses. Legs were very fatigued from the squats today. 

C. 5 rounds 

5 strict hspu

200m run

Time: 8:43

Hspu were great until third round when I had to break them up. Run felt really good and helped to get rid of the cramp in my quad from squeezing during the hspu. 

Nutrition

530a - 2 blueberry bagels, whole milk

830a - half of roast beef sub with bacon, med ice coffee cream and 2 sugars.   Daherbar. 

330p - protein shake and chicken Caesar wrap

7p - protein shake, pasta with peas

10p - ice cream

06242013

A. Snatch triple - tng - 135. Went to 155 and got 2 of the 3. Still needs work. 

B. "Fran"

21-15-9

Thrusters 95#

Pull-ups 

Time - 3:38 - was an :11 pr and did the whole workout unbroken. Was happy with my time overall though. Still need to rest less between sets

C.   Back squat 4x9 @ 75%. 

Used 225 and did all sets straight. No breaks between reps. Still on toes a little for some reps but good sets overall. 

Nutrition

5a - steak tips and broccoli left over from last night. 

8a - oatmeal - 3 packets of maple brown sugar

11a - cliff bar max

330p - protein shake and tuna on a protein wrap

930p - chicken broccoli ziti

06212013

A. Back Squat 10x3 @85% 

Used 255 and felt good. 10 sets were complete in 23 mins. Kept rest periods short

^ this will end week 1 of our cycle.

 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1 

Kept split around 1:42-1:43 for 20 rounds. Had a couple rounds that maintained 1:37-1:38. First couple rounds felt crappy but I settled in after that. 

06202013

A. Clean - Heavy Single

185, 205, 225, 235, 245, 255 PR, 260xF

B. OHS 5x2 @32X1

Cut these short because my hand was killing me. Felt like knives in my palm. Worked up to 165. 

C. Back Squat - 7x5 @80%

Squats still feeling good. Occasionally on my toes but not struggling yet in the cycle. 

D. WOD:

800m Run

25 Box Jumps (40/30)

800m Run

50 KB Swings (70/53)

800m Run

100 Wall Balls (20/14) - to 10' target

Finished in 22:48

I was happy with the entire WOD except for the wall balls. Box jumps were fast, kb swings were unbroken. Wall balls were 20-15-15-10-10-10-9-11

06182013

A. Snatch - Double - off low blocks 

Worked through 95, 115, 135, 145, 155xF

Felt good but failed on 145 a bunch of times. Kept catching in the hole but was unstable and lost it. 

B. Back Squat 5x7 @ 75% - across

Used 225 and was really easy 

C. EMOM Work

X 10 min

5 Burpees + 6 C2B - AFAP

X 14 min

Odd: hspu 4-6 - alter accordingly 

Even: t2b: 6-10

Finishe the burpees and c2b in 16-18 seconds for all 10 rounds.  Tried to practice butterfly c2b and got unbroken in first 8 rounds. Hspu felt decent and f2b were easy. 

06172013

A. Hang Power Clean 5x2 - ascending

185, 205, 215, 225, 235xF

B. Deadlift 3x5 @31X1- worked up to 335 and it felt good. Maintained a flat back and stayed consistent with 3 second descent. 

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

WOD 1 - 4+17

WOD 2 - 4+64

Felt good in both wods. Kept a pretty solid pace. Took 2 rounds to get my du going in the second AMRAP but got the third and fourth rounds unbroken. 

06162013

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

Used 120 and felt good. 

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

^ rest accordingly following the BS

210# - were easy sets

C.  Max Effort 500m Row - 1:29.9

Rest 5

+ 

50 Unbroken Wall Balls

+ 

35 Unbroken KB Swings (70/53)

+

20 HSPU

Rest accordingly following each set. Main goal is unbroken!^ - as you will need it. 

Got everything unbroken but had to take a break before hspu. Started dry heaving outside. Not sure what caused it but got back in and finished the hspu in 3 sets 4-12-4. Fell off the wall @ 4 and then again after 12 more. Felt strong like I could have done them all unbroken as well. 

Time - 25:40 after the 30 burpee penalty. 

06152013

A. Back Squat - 3x5 across @ Mondays max weight.

 

Used 245 and was easy. 

B. Row x 25 min

:30 on @Z3

:30 on @Z1

Loooong row!

C. Weakness Work

06142013

A. Clean Cluster 1.1.1 x 4 ; rest 10 sec, rest 3 minutes 

^working sets at 80% +

Got 235, missed 245. Got the first clean but missed the second on the first attempt. Second attempt I missed the first clean. 

B. Push Press - est a 2RM

195x2, missed 205, then missed 200. Both were failed on the first rep. 

C. AFAP, 

Run 200m

30 Pull-ups

10 Push Jerks (135/93)

20 Pull-ups 

10 Push Jerks (155/103)

10 Pull-ups 

10 Push Jerks (185/118)

Run 400m

30 pullups unbroken

10 push jerks unbroken

20 pull ups unbroken

10 push jerks 8-7

10 pull ups unbroken

10 push jerks - singles

Time - 16 mins?  Not sure but should have taken picture. 

06122013

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Climbed up to 195 on the single then went to 185 on the double. Ram out of time. Felt really solid during the 195 and the 185 triple was easy.  195 was a PR as was 185 for 3. Previous 1rm was 180. 

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

Time - 5:38. Went 15, 8-7, 4-4-4-3. Next time will try to shorten breaks a little. Was hard on the legs but mostly gas tank was limiting factor. 

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

E. 7 min Recovery Row @Z1 

06112013

A. Complex :  Power Clean / Push Jerk / Split Jerk - Heavy Single - got 205. Felt good with that number. Was happy to meet the number I was shooting for

B. Clean Pull 4x2 @41X1 @115-120%

C. MAP - Sustainability @80-85%

AMRAP 7

10 GHD sit-ups

10 Burpees ,AFAP

10 Box Jumps (30/24) - step down 

Rest 4 min 

AMRAP 7

Run 200m

15 KB Swings (53/35)

06102013

A. SqT Snatch : Triples. Not TnG , but right back on bar. 135, 145, missed 155 on the third snatch twice. 

B. BS 4x5 @32X1 - 225, 235, 245, 255x2 then failed third rep

C. CP Breathing / High Skill:

9 Thrusters (185/123)

9 Ring Muscle Ups

12 Thrusters (155/103)

12 Bar Muscle Ups

15 Thrusters (135/93)

15 C2B Pull-ups 

16:19 First set of thrusters were all singles, mu were 7-2, 155# thrusters 5-4-3, bar mu 4-4-4, 135# thrusters 8-7, 15 c2b unbroken 

06072013

A. 1RM SqT Clean - 245 went to 255 and missed x 3

B. 1RM Split Jerk 220, ties an old clean and jerk pr but still needs work 

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

10:13. Back died on this workout. Return to the ground with the bar was the worst part on the fourth and fifth rounds. Everything was unbroken but those last 2 rounds of power cleans

06062013

A. 1 x AMRAP strict hspu - 9 pr*

Rest 10 mins

B. 1 x AMRAP pull-ups - 28. Bad day for pull-ups. Hands were really irritated and couldn't find a rhythm with the butterfly so I just came off the bar. 

Rest 5-10

C. AFAP

1 mile trail run

50 kb swings 70#

400m run

Time 11:12. Felt like the trail run was really slow but I finished it in just under 7 mins. Broke up kb swings to 25-15-10 which felt good. Last 400 was slow. Legs were dead. 

Nutrition

730a - 3 packets oatmeal

830a - double egg and bacon on a plain bagel, banana nut muffin. 

06042013

A. 1 RM Deadlift - 135, 225, 275, 315, 365, 405, 425, 440, 450 PR*

Bar was getting out front a bit and felt heavy today. Gotta work the same thing in the clean as well. Getting pulled Ono my toes a bit. 

B. 10 min AD test - 213 cals. Went out a little too strong in the first minute or so. 

Nutrition

4:30a - pro strength

530a - 12 oz milk and 3 packets maple and brown sugar oatmeal

840a - double bacon, double egg on a plain bagel

11a - cliff max bar

220p - post WOD protein shake

5p - 14 oz steak tips, mashed potatoes, green beans, corn bread