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. 

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

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

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

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. 

06032013

A. 1 RM front squat - 275. Failed @ 282x2. 275 has been consistent but need to start getting past these sticking points in my squat. Need the gains. 

Rest 10 mins

B. EMOM x 10 mins

5 front squats @ 70% of A

Did @ 195 and didn't have a problem with it. 

C. 30 MU for time

6:40 PR by prob 45 seconds. Felt good. 8-4-2-3-3-3-3-2-2

EMOM x 20

5 hspu every other minute. Did first 4 rounds strict then had to start kipping.  

Nutrition

430a - pro strength

530a - 12 oz whole milk

830a - 2 packets oatmeal, 1 large stuffed pepper

1115a - banana nut muffin with butter and a double bacon, double egg on a plain bagel

330p - post workout shake and 1/3 of a tuna wrap

715p - rest of tuna wrap and ice cream

05072013

A. Clean - 1RM for Day

Got up to 235 but missed 245 3 times. Just didn't have it today. Caught it super low on the chest every time. 

B. # Pull-up 3x5 

26x5, 35x5, 45x5. Shoulder felt shitty every time at the bottom. 

C. Front Rack Lunges - 1RM

Worked up to 225 and got it on both legs. Missed 235

^ have to complete on both legs 

D. EMOM work x 20

Odd: Individual

Even: Individual 

12 mins 

Even - 30' handstand walk

Odd - 15 sec L sit hold

8 mins 

Even - 12 t2r

Odd - 5-6 strict HSPU

***longer duration be smart with rep scheme based on movements. Will draw out each individually. 

E. GHD Sit-ups 3x20

04172013

A. Bench Press - Doubles
- 205x2 - shoulder didn't feel good benching
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
-Back squatted 275x2

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

Score - got 165x3 on the ohs. Wrist and shoulder werent great but still is a good weakness wod for me. Need to keep hitting this weekness

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility

041013

A. Skill: Muscle Up Work - Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min

30# mu.

B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc

C. HS Walk Practice - 5 min

D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Got through 1 @ 165

Rest 5

5 min To establish 1RM Thruster at this Point
Got 195 but back was still unstable as usual at the top. Locked out fine but find go any higher.

E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8

Did this during kids class in their transitions

F. Recovery Row - 7 min at 2:10/2:20 Pace