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. 

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. 

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

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