Tuesday December 30, 2014

A. 3 Rounds for quality of movement:

1. Strict Handstand Push-Ups Depth(25-45 lbs Men)(Women Regular Depth), 4-6 reps or Clusters @ 2.2.2.1, rest as needed between sets.

     - Not strict. Did with slight kip. 6 per round

2. Muscle-Ups, 3-5 reps or Clusters of 1.1.1.1, rest as needed between sets.

     - 5 unbroken per round

3.  Hollow Holds, 30 seconds, rest as needed between sets.

B.  Clean Deadlift(+1) + Clean Pull(+1) x 4 sets @ 105%, rest 1:30 between sets.

     - 295#

C. Snatch Complex: Power Snatch(+1 rep) + Squat Snatch(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest 1:30 between sets—Use between 70%-80% for Complex

     - 155#

D1. DB Seated Press @ 5-6 reps heavy @ 31x1, 3 sets, rest 1:30 between sets.

     - 50#

D2. Romanian Deadlift @ 90% of best clean, 5 reps x 3 sets, rest 1:30 between sets.

     - 245#

Monday December 29,2014

AM Session:

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 90% of 5RM.

     - 305# for 5 reps. Then 275# x 2

Look at weight from last week for 5 rep max, and go by feeling

Keep sets at low volume, and high intense

C. Snatch, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.

     - 135, 145, 165, 175

D. Clean and Jerk, complete one rep every 30 seconds x 5 minute @ 75%-78%.

     - 195#

+

PM Session:

10 Minute AMRAP @ 80%:

Run 200 Meters

5 Toes to Bar

30 Double Unders

     - 5 Rounds + 200

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Row 250 Meters

5 Burpees

10 Box Jumps @ 24/20 inches

     - Don't remember. Definitely more than 5 rounds

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Run 200 Meters

6 Chest to Bar Pull-Ups

10 Hang Power Cleans @ 135 lbs/85 lbs

     - 4 Rounds + Run, 6 CTB, 4 HPC

Sunday December 28, 2014

A. Kipping Swings, 10 reps, rest 1 minute, 5 reps x 3 sets, rest as needed.

B. On the Minute, Every Minute x 18 Minutes

Complete 1 Muscle Up!

C1. Plate Pike Handstand Push-Ups, 4-6 reps x 4 sets, rest as needed between sets.

C2.  Ring Pull-Ups, 4-6 reps x 4 sets, rest as needed between sets.

Saturday December 27, 2014

20 Minute AMRAP of the following:
Row 500 Meters
50 Wall Balls
40 Kettlebell Swings @ 55/35 lbs
30 Burpees
20 Toes to Bar
10 Overhead Squats @ 135 lbs/95 lbs
     - Got 1 Round + Row, WB, Swings and Burpees. Went unbroken on everything except TTB in round 1. Broke TTB into 7,7,65

Friday December 26, 2014

A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 24 Seconds, rest as needed.
     - Did these with a small kip. Got about 11 per round
2. Ring Pull-Ups x 4-6 reps, rest as needed.
3. Yoga Push-Ups, 10-12 reps, rest as needed.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 2 second pause, work to heavy or max. No more than 3-4 working sets for this.
     - 305#C. Snatch Pull @ 115%, 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
D.  On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 45 Double Unders
Even Minute: 3 Heavy Hang Power Cleans-Athlete Chooses
     - 205#
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Muscle-Ups
Even Minute: 3 Heavy Deadlifts-Athlete Chooses
     - 315#

Wednesday, December 24, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
     - 235#
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, no pauses in bottom.
     - 255#, New PR!!
C.  1 Squat Snatch, on the minute, every minute x 10 minutes @ 75%.
     - 145#
D. Clean Pulls @ 100%, 3 reps x 3 sets, rest 1 minute between sets.
     - 275#
+
PM Session:
Team Workout
Team of 3 complete
10 Minute AMRAP
3 Squat Clean @ 185#
6 Lateral Burpee

+

125 Power Snatch @ 115#
175CTB Pull Up
260 Wall Ball

Tuesday December 23, 2014

A. 3 Rounds for quality of movement:
1. Muscle-Ups, 3-5 reps or Clusters of 2.2.1.
     - Got 5 reps every set! Technique is coming along.
2. L-Sit AMRAP 20 seconds, you may come down during this time period.
3.  Practice Free Handstand Holds, 30 seconds on clock.
B.  2 Power Clean from mid-thigh position, on the minute, every minute x 12 minutes @ 70%-75%
C. Power Snatch(+1) + Snatch Balance(+1) x 3 sets @ 65%-70%, rest as needed between sets.
D1. Close Grip Bench Press @ 30x1, 3-5 reps x 4 sets, rest 2 minutes between sets.
Compare to December 9^th, 2014
     - 185#D2. Heavy DB Tripod Bent Over Row @ 31x1, 6 reps/each side x 4 sets, rest 2 minutes between sets.
     - 75#

Monday December 22, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 88% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - Tried 305#. Got only 2 reps!! Backed off to 295 and got 5.C. Snatch, 1.1 x 3 sets, rest as needed between sets, work up up to 88%-90% for your last set
     - Successfully worked up to 175#. Failed a bunch of reps at 185#. Still inconsistent at this weight. Bad habit of jumping and not getting full extension during second pull.
D. Clean(+1 rep) + Split Jerk(+2 rep) x 3 sets, rest as needed between sets. 75%-78%
     - 195#
+
PM Session:
5 Sets of the following @ 80%:
15 Airdyne Calories
4 Toes to Bar
15 Airdyne Calories
4 Strict Handstand Push-Ups
100 Meter Run
5 Strict Pull-Ups
Rest 75 seconds between sets+
Rest 90 seconds, then complete:
+
5 Sets of the following @ 80%:
Airdyne 15 Calories
3 Muscle-Ups
Airdyne 15 Calories
5 Chest to Bar Pull-Ups
Run 100 Meters
5 Burpees
Rest 75 seconds between sets
     - Did very well on both of these. Had no trouble with any of the movements. I did scale the HSPU with one abmat.

Sunday December 21, 2014

12 Days of Christmas Gymnastics WOD

1-Wall Walk

2-Ring Dips

3- Pull-Ups

4-Pistols

5- HSPU

6-

7- Double Unders

8-Burpees

9-Push Ups

10-TTB

11-Squats

12- High Box Jumps

Friday December 19, 2014

A. 3 Rounds of the following for Quality:

1. Strict Handstand Push-Ups Regular Height, AMRAP 21 Seconds, rest as needed.

2. Handstand Walk x 10 Meters, rest as needed.

3. Hollow Holds x 30 seconds, rest as needed

B. A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat 1 rep max in High Bar Back Squat with 3 second pause, work to heavy or max. No more than 3-4 working sets for this.

     - 295#

C. Mid Thigh Snatch( +1 rep) + Overhead Squat( + 3 reps) x 3 sets, rest 1-2 minutes between sets.

You can keep this weight moderate for today—nothing over 70%-75% for weights

D. Perform the following of the following movements: 

Clean and Jerk Cluster, 1.1 @ 86% x 3 sets, rest 20 secons between clusters/2 minutes between sets.

+

On the Minute, Every Minute x 8 Minutes of the following:

8 Chest to Bar Pull-Ups TTB

8 Full Jump Burpees

     - I subbed TTB because my hands ripped the other day. Had a struggle with them after about the 4th round and had to break up. By the end I was doing rounds of only 6 reps.

+

Rest 4 Minutes

+

On the Minute, Every Minute x 8 Minutes of the following:

3 Deadlifts @ 335 lbs/205 lbs, 315 lbs/175 lbs

5 Box Jump Overs @ 24/20 inches

     - Worked with 315#

Wednesday December 17, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets

      - 230#

+

Rest 12 minutes

+

B. Front Squat @ 1 second pause in bottom, work to heavy or max 3RM

No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom---drive out of bottom

     - Didn't push it too hard. Worked with 235#

C. Power Snatch from above knee cluster, 1.1 x 3 sets, rest 1:30 between sets.

     - 155#

D1. Weighted Static Back Extension w/ Hold, 5 reps x 3 sets, with 15 second hold at top for each rep, rest 1:30 between sets.

D2. Snatch Grip Romanian Deadlifts @ 85% of best snatch, 5 reps x 3 sets,  rest 1:30 between sets.

+

PM Session:

8 Minute AMRAP @ 80% of:

Row 200 Meters

5 Box Jumps @ 24/20 inches

5 Push-Ups

     - 7 Rounds + about 100M

+

Rest 4 Minutes

+

8 Minute AMRAP @ 80% of:

Airdyne 15 Calories

5 Burpees to Targets

20 Walking Lunges(10 each side)

     - 5 Rounds + ??

+

Rest 4 Minutes

+

8 Minutes @ 80% of:

30 Double Unders

5 Ring Dips

10 Wall Balls

     - 7 Rounds + 20 Doubles

Tuesday December 16, 2014

A. 3 Rounds for quality of movement:

1. Handstand Push-Ups to Depth(Men 25-45 lbs plates)(Women Regular Depth), 6-8 reps or Clusters of 2.2.2.1.1—

2. Strict Pull-Ups AMRAP 20 seconds, you may come down during this time period.

     - Got about 12

3.  Practice Free Handstand Holds, 30 seconds on clock.

B.  Power Clean from above knee (1 rep) + Power Clean from below knee(1 rep) x 5 sets, rest 1:30 between sets @ 65%-70%

C. Strict Press Standing, 3 sets of 5 reps, rest 2 minutes between sets.

On December 2nd, we did 5 sets of 3 reps

     - Only worked up to 125. Shoulder was an issue

D. Pendalay Barbell Row Heavy @ 22x1, 4-5 reps x 4 sets, rest 1:30 between sets.

     - 185#

Monday December 15, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 92% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - 5 Reps = 300#
     - 2 reps = 275
C. Snatch, build to 92% of your best snatch, then drop down to 75%, 4 sets of 1, rest 1:30 between sets.
     - 185#, then back down to 155#
D. Clean and Jerk, every 90 seconds, complete 2 reps for 9 minutes @ 75%-These are Power Cleans.
     - 195#
+
PM Session:
10 Sets of the following @ 80% of:
Row 200 Meters
4 Toes to Bar
Row 150 Meters
4 Chest to Bar Pull-Ups
Row 100 Meters
4 Burpee Box Jumps
Rest/Walk 90 seconds

     - Total Time : 38:50

Sunday December 14, 2014

A. Kipping Swings, 10 reps, rest 1 minute, 5 reps x 3 sets, rest as needed.
B. On the Minute, Every Minute x 16 Minutes
Complete 1 Muscle Up!
C1. Elevated Ring Row Clusters @ 30x1, 4.4.2 reps x 3 sets, rest 1:30 between sets.
C2. Kipping Ring Dips @ 30x1, 8.6.4.2 x 3 sets, rest 1:30 between sets.
Practice Fast Motion like out of muscle up kip
D. Practice Butterfly Pull-Ups x 5 minutes. String big sets together, 10 plus.
     - 10, 12, 15, 21

Saturday December 13, 2014

Team Airdyne / Assault Bike

Did 500 Cals on Assault Bike with Heather. Partner change every :30

Friday December 12, 2014

A. 3 Rounds of the following for Quality:
1. KippingHandstand Push-Ups Regular Height, AMRAP 18Seconds, rest as needed.
     - 8, 12
2. Handstand Taps
3. Ring Plank Holds Front Lean Rest Position x 35 seconds total accumulation, rest as needed.

B. Front Squat @ 2 second pause in bottom, work to heavy or max 3RM
No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom---drive out of bottom

     - 235#

C. Snatch, 73% x 1 rep x 3 sets, 75% x 1 x 3 sets, rest as needed between sets.
       - 165#
D. Perform the following of the following movements:
Clean and Jerk Cluster, 1.1 @ 82% x 3 sets, rest 2 minutes between sets.
     - 205#
+
10 Minute AMRAP of the following:
Row 250 Meters
3 Muscle Ups

     -6 Rounds + 200M. Missed only one Muscle up in the 6th round. Made it on 2nd attempt

Thursday December 11,2014

30:00 of light Cardio (Bike and Run)

Tuesday December 9, 2014

PM Session:

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: Row 150 Meters(Women)/Row 175 Meters(Men)

Even Minute: 3 Ring Muscle Ups

+

Rest 2 Minutes

+

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: Airdyne 30 Seconds @ High Effort

Even Minute: 10-12 Chest to Bar Pull-Ups

     - Did 10's on the CTB

+

Rest 2 Minutes

+

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: 45 Double Unders

Even Minute: 15 Wall Balls

Monday December 8, 2014

AM Session:

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 265#

+

Rest 12 Minutes

+

B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes  (385#), then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 85% of 5RM.

    - 300# x 5 reps...Whew!! Almost passed out. Pretty psyched that I got this.

Look at weight from last week for 5 rep max, and go by feeling

Keep sets at low volume, and high intense

C. Snatch, 83%, 1 rep x 2 sets, 86% x 1 rep x 2 sets, 88% x 1 rep x 1 set, rest as needed between sets.

      - Worked to 1y5#. Failed 3x at 185 Technique lousy today.

D. Clean and Jerk, 1 rep every 75 seconds x 10 minutes(total 8 reps) @ 71%-73%

    - 205#. All Squat Cleans

Saturday December 6, 2014

A. Muscle Clean, 5 reps x 5 sets, rest as needed between sets.

     - Worked up to 185#

B. Clean Deadlift @ 80%, 3 reps x 3 sets, rest as needed between sets.

     - 225#

+

C. AMRAP 15 Minutes of the following:

5 reps Overhead Squat @ 115 lbs/75 lbs

10 reps Shoulder to Overhead @ 115/75 lbs

15 reps Box Jumps @ 24/20 inches

     Got either 8 rounds or 9. I kind of lost track. Had to start breaking up the STO towards the end.

Friday December 5, 2014

Airdyne 30:00

10:00 of EMOM
3 Muscle Ups Even Minutes
45 Double Unders Odd Minutes

Tuesday December 2, 2014

PM Session:
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 8-10 Chest to Bar Pull-Ups + 1 Bar Muscle-Up
Even Minute: 30 Second Airdyne
+
Rest 1 Minute
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 10 Toes to Bar
Even Minute: 45 Double Unders
+
Rest 1 Minute
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 5 Pistols/each legs alternating(10 total)
Even Minute: 30 Second Row @ 85%
+
Rest 1 Minute
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 10 Box Jumps Overs
Even Minute: 2-3 Ring Muscle-Ups

Monday December 1, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 265#
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115%, rack on back, hold for 15 seconds  (385#) , rack then go for 5 rep max in High Bar Back Squat (295#), then perform 2 reps x 5 sets @ 90% of 5RM.(265#)
No more than 3-4 working sets for 5 rep max or go by feel, but keep volume low
C. Snatch, 80%, 1.1 x 2 sets, 85% x 1 x 3 sets, rest as needed beA tween sets.
      -Technique was crap. Stayed at 155#

D. Clean and Jerk, one rep every 90 seconds x 9 minutes.
     - Worked with 185#
+

Saturday November 29, 2014

A. Snatch, work to 85% of your best max, 8 Minute Time Limit.
     - Worked to 185 then failed a bunch of times at 195. Tehnique was shit today. Had a lot of trouble with staying back and not pulling early.
B. Snatch, every 20 seconds complete 1 rep @ 65% of your best max x 5 minutes.

     - Worked @ 150#. Made every rep and actually felt pretty easy

C.

3 Rounds for time of

Row 500M

12 Thrusters @ 95#  Deadlift @ 205#

15 Box Jump Overs

21 Toes to Bar

Time was 13:19. Tried to break TTB's into 7-7-7. By the last round I was doing mostly singles. Did D/L instead of Thrusters because my elbow was killing me and rack position was hurting

Friday November 28, 2014

A. High Bar Back Squat @ 22x1, 60%, 2 reps x 5 sets, rest as needed between sets.
     - 205#
B. Snatch from mid thigh cluster, 1.1 x 5 sets- work to what you want for the day- go off feeling
     - Worked to 185#
C. Clean and Jerk, 65%(+1 rep) x 3 sets, 70% x 3 sets, 75% x 3 sets, rest as needed between sets.
     - 165, 185, 195. All Squat Cleans
D1. Clean Deadlift @ 85% of best clean, 5 reps x 5 sets, rest 1:30 between sets
Pause at mid thigh for 2 seconds
     - 225#
D2. Weighted Pull-Up Pronated Cluster, 1.1 x 5 sets, rest1:30 between sets.

HSPU Strict: 2 reps EMOM for 12:00

Thursday November 27, 2014

10 Rounds of the following
     - :30 of AMRAP Burpees
     - :30 Rest
     - :30 AMRAP Wall Balls
     - :30 Rest
     - :30 AMRAP Ball Slams
     - :30 Rest

Wednesday November 26, 2014

A. Snatch Pull(+1 rep) + Snatch above Knee(+2 reps) x 4 sets @ 65%-70%
     - Worked to 145#
B. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep, moderate weight
     - Worked with 165#. Felt good on these
C. Front Squat, 60% @ 22x1, 4 reps x 4 sets, rest as needed between sets.
+
PM Session
30 Minutes on the Airdyne
Every 3 Minutes get off and complete the following:
5 Chest to Bar Pull-Ups
5 Overhead Squats @ 115/75 lbs
5 Tall Box Jumps @ 30 inches/24 inches

     -Did pretty good on this one. Most sets were about :45 give or take

Tuesday November 25, 2014

A. 3 Rounds of the following for Skill Gymnastics Work:
Handstand Push-Up, 4-6 reps or Clusters of 2.2.1.1
Pistols, 8/each leg alternating
L-Sit Hold on Parallets x 30 second total accumulation
     - Did just 2 rounds. Just not feeling it today. HSPU's were brutal

B. Behind the Neck Strict Press(+2 reps) + Front Rack Strict Press(+1 rep) x 5 sets, rest as needed between sets.
     - Skipped this. Tried warming up with 95# and felt terrible on my elbow.
C. Power Clean @ 65% Cluster, 1.1.1 on the minute, every minute x 8 minutes.
D. Muscle-Ups, on the minute, every minute x 2-3 reps x 8 minutes.

     - Tried retesting the 30 M/U for time WOD. Tried doing sets of 2 every 30 seconds. worked OK up until 10 reps. Then  started to fail and just decided to abort this workout attempt!!

Monday November 24, 2014

A. High Bar Back Squat, 55% @ 22x1, 2 reps x 5 sets, rest 2 minutes between sets
     - 185#
B. Muscle Snatch, 5 reps x 4 sets, choose weight to use, rest as needed between sets.
     - 105#
C. Pause Above Knee Clean(+2 reps) + 1 Push Jerk x 4 sets, nothing over 75% on this one, rest as needed between sets
     - 165#. Kept it light. Elbow feels like shit

+
PM Session
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 30 Second Airdyne Calories
Even Minute: 8 Burpee Box Jumps
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 40 Double Unders
Even Minute: 3 Bar Muscle Ups
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: Row 30 Second Sprint
Even Minute: 15 Wall Balls

     - Was able to connect all my bar muscle ups (3 per round) and was pretty psyched about that. Also only one or two misses on the double unders

Saturday November 22, 2014

. Clean and Jerk, work to 1 rep max

     - I was wrecked from yesterday's workout so wasn't expecting any miracles. I did hit 260# which was a 5# pr. Definitely have more in me if I had more rest and my elbow wasn't killing me. Seriously, my elbow was on fire after I hit that PR attempt!

Friday November 21, 2014

 4 Rounds for time of the following:
20 Thrusters @ 95/65 lbs
20 Pull-Ups
20 Burpees

     - 16:19

     - This was awful. Couldn't move for about 20 minutes after I finished. Really tried to moderate my pace throughout. Broke Thrusters into 7/7/6 the whole way through. Pull-ups were 10/10 and Burpees were just....slow!!! Final set of burpees took way longer than they should have. Could barely get off the ground!!

Thursday November 20, 2014

A. Front Squat, build to 1 rep max, 15 minute time limit.
B. 30 Strict Handstand Push-Ups For Time
12:25

C. Weighted 1 rep max Pull-Up
     - 88#
D. Row 2000 Meter Time Trial

     - 6:42

Tuesday November 18, 2014

A. Clean and Jerk @ 75%, 1 rep x 5 sets, rest as needed between sets.
     - Worked with 195. Felt smooth.
B. Snatch @ 65%, 1.1 x 5 sets, rest as needed between sets.
     - 135#. This also felt smooth and easy today
+
C. 30 Power Snatches for Time @ 135/95 lbs
     - 2:43. PR of about :20!! Finally broke the 3:00 mark which is a huge milestone!
+
Rest 15 minutes
+
21-15-9 of the following:
Power Cleans @ 115/75 lbs
Ring Dips

     - 3:02!! :23 improvement from last time.Ring dip lockout was not that solid and in a competition setting I would have certainly been no-repped. Still, I feel good about my intensity level throughout.

Monday November 17, 2014

A. Back Squat, build to 1 rep max, 15 minute time limit
      165 x 5
      195 x 3
      225 x 2
     265 x 1
     295 * 1
     315 x 1
     335 x 1 (10# PR)
     - Nice PR and didn't feel too difficult. May have had another 5-10# in me but I probably blew my stack doing the 335. Next time I will shoot for 345 or more!

+
Rest 12 Minutes
+
B. Back Squat AMRAP 90% x 1 set. NME Testing
     - 300# @ 4 reps. Not too bad. Hit a 3RM of 3 back in June and it felt hard. Probably could have pushed for 5.
C. Snatch Balance, 5 sets of 1, moderate to medium weight.
     - 155, 165, 175, 185
D. 30 Muscle Ups for Time
    - This started strong but the wheels fell off quickly. My first 15 reps were completed in about 3 minutes but shit started to fall apart after that. Wheels fell completely off at 22 reps. I must have failed between 5 or 7 reps and got REALLY frustrated. Like swearing and throwing shit frustrated. After my last miss I decided that nothing good was going to come of trying to finish this. I will retest later this week.

Saturday, November 15th, 2014

A. Clean, build up to 85% of your best clean, no more than this, 10 minute time limit
+

     - Worked to 235# (Squat Clean)
Rest 3 Minutes
+
B. At the above weight, perform every 20 seconds x 1 rep x 5 minutes @ 65% of your best clean of 1RM
     - 175#. Felt easy and I should have gone with 185

+
C. AMRAP 4 Minutes of the following:
3 Power Snatches @ 135 lbs/95 lbs
25 Double Unders
+
Rest 2 Minutes
+
AMRAP 4 Minutes of the following:
3 Power Snatches @ 115 lbs/75 lbs
25 Double Unders
+
Rest 2 Minutes
+
AMRAP 4 Minutes of the following:
3 Power Snatches @ 95/65 lbs
40 Double Unders

     - No idea on rounds but these suuuccked. I really hate double unders. I am so bad at these when my heart rate is up. Need lots more practice

Friday, November 14th, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 285#
B. Squat Snatch of the following:
65% x 3 sets, 70% x 3 sets, 75% x 2 sets, 80% x 1 set, 85% x 1 set
     - 135, 155, 165, 175
     - These felt great today. Technique was solid.
C. Pendalay Barbell Bent Over Row, 5 reps x 5 sets, rest as needed between sets.
     - 175#
D. Behind the Neck Snatch Grip Push Press(+1) + Overhead Squat(+1) x 5 sets, rest as needed between sets.
     - Worked to 205 then worked some heavy OHS's. Worked up to 250# (PR). Didn't feel easy but felt very much under control and I think I could have gone heavier
E. Romanian Deadlifts, 3 reps x 5 sets, rest 1 minute between sets.
     - 245#

Wednesday November 12, 2014

AM Session
A. Snatch below knee, 2 reps x 5 sets, rest as needed between sets.
65%-70% of your best snatch-Power
     - 150#
B. Snatch Deadlift @105% 3 reps x 5 sets, rest as needed between sets.
     - 215#
C. Front Squat Moderate of the following:
70% x 3 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1
      - 185 - 225#
+
Rest 3 Hours
+
PM Session
4 Sets of the following:
100 Double Unders
15 Power Snatches @ 75/45 lbs
8 Strict Handstand Push-Ups
500 Meter Row
Rest 4-5 minutes between sets
Switch order every set

     - These were brutal. Double unders were hell. Didn't do strict HSPU's. Did kipping and even struggled with those. Sets were around 5:00 give or take

Tuesday Npvember 11, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
10-12 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1.1.1
10 Chest to Bar Pull-Ups
30 Double Unders or 10 Triple Unders
     - HSPU's took forever. I don't think I even did all reps the last 2 rounds

+
3 Rounds of the following:
20 Feet Handstand Walk or Handstand Holds
6/pistols each side alternating
3-4 Muscle Ups or 4-5 Muscle Ups
+
B. Behind the Neck Jerk Push Press(+2 reps) + Front Rack Push Jerk(+1 rep)
     - Worked to 205
C. Clean Deadlift @ 105% of best clean, 5 reps x 3 sets, rest 1:30 between sets.
     - 295#
D. Hang Power Clean @ 65%, 5 reps x 5 sets, rest 1:30 between sets.

     - 185#

Monday Novermber 10, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 275#
B.  Squat Snatch of the following weights:
1.1.1 x 5 sets @ 78% of 1RM
     - 165#
C. Clean and Jerk of the following weights:
1.1.1 x 3 sets @ 78% of 1RM
     - 200#
D1. Romanian Deadlifts @ 30x1, 5 reps x 3 sets, rest 1:30 between sets.
     - 225#
D2. Strict Ring Dips Clusters, 7.7.7 x 3 sets, rest 1:30 between sets.
+
Rest 3 Hours
+
PM Session:
5 Sets of the following:
Row 500 Meters @ 90%, rest 3 minutes between sets
     - All sets between 1:33.5 and 134.6....Consistency!!!

Sunday November 9, 2014

This was a Sunday/Funday! Supposed to be an off-day but I wanted to get some skill work in.

A. 2 Strict HSPU On the minute x 15 minutes
     - Success!! I did 30 total reps in 15 minutes!! Wow!!! I could barely manage 22 reps the last time I tried a 15:00 AMRAP

B. Squat Snatch
     - Tech was off today. Just not good at all. Worked up to 185 but failed a bunch of times at 195

Saturday November 8, 2014

3 Rounds for time of the following:

20 Cal Row

20 Power Cleans @ 95/65 lbs

20 Toes to Bar

.    9:25

+

Rest 15 Minutes

+

3 Rounds for time of the following:

10 Burpee Box Jumps

10 Front Squats @ 135 lbs/95 lbs

200 Meter Run

.    8:13

Friday November 7, 2014

AM Session
A. Hang Snatch from mid thigh(Pause at Position) x 2 reps x 6 sets, rest 1:30 between sets.
75%-80% of your best snatch-Power
     - 145 x 2, 150 x 2, 155 x 2
B. Snatch Deadlift(+1) + Snatch Pull(+1), 100% x 5 sets, rest 1 minute between sets.
     - 205#
C. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
65% x 4 reps @ 22x1
70% x 4 reps @ 22x1
70% x 4 reps @ 22x1
75% x 4 reps @ 22x1
     - 165#, 185#, 195#, 195#, 205#

+
Rest 3 Hours
+
PM Session
For Time of the following @ 85%:
Row 1000 Meters
Followed right into the following:
5 Rounds of the following:
9 Deadlifts @ 185 lbs/135 lbs
9 Chest to Bar Pull-Ups
9 Target Burpees

     - Another bad Metcon experience for me! The CTB's killed me on this one. First round unbroken with regular kip. Second round 6 and 3. After that did clusters of 3 Butterfly CTB. I really need work here.

Tuesday November 4, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
9-11 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1.1.1  USed 1 Abmat)
10 Kipping Toes to Bar
30 Double Unders or 10 Triple Unders
+
3 Rounds of the following:
20 Feet Handstand Walk or Handstand Holds  (worked freestanding HS's)
12 Yoga Push-Ups
3-5 Ring Pull-Ups Strict @ 3 second hold @ Top
+
B. Split Jerk, work to heavy cluster of 1.1, no more than 5 attempts, rest as needed between sets.
     - Worked to 245
C. Clean Pull @ 100% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
     - 275#
D. Hang Power Clean, 1 rep x 6 sets, rest as needed between sets.
Use 95% of 2 Rep
     - Worked to 225. Failed at 235
E. Weighted Mix Grip Pull-Ups @ 20x1, 3-4 reps x 4 sets, rest 1:30 seconds between sets.

Monday November 3, 2014

A. High Bar Back Squat Clusters @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B.  Squat Snatch of the following weights:
70% x 1.1 clusters x 2 sets
75% x 1.1 clusters x 2 sets
80% x 1.1 clusters x 2 sets
     - 145, 155, 165. Just one miss at 165.

C. Clean and Jerk of the following weights:
70% x 1.1 clusters x 2 sets
75% x 1.1 clusters x 2 sets
80% x 1.1 clusters x 2 sets
     - 205, 215, 225. Felt kind of shitty on my elbow. Other than that, not too bad.

D1. Muscle Ups, 4-5 reps or 5-6 reps x 4 sets, rest 1:30 between sets.
D2. Front Rack Walking Lunges @ moderate weight- Less than we ever have used before, 8/each leg x 4 sets, rest 1:30 between sets.
     - Felt good on Muscle-ups today. Made only 3 reps in second round but that was more because of the Jerk boxes interfering with my kip. Starting to get the feel of the big kip and swing. Lunges done at 115#
+
Rest 3 Hours ,  15 Minutes!!!
+
PM Session:
3 Rounds for time of the following:
5 Squat Snatch @ 165 lbs/110 lbs or 145/100 lbs
10 Lateral Barbell Burpees
15 Box Jumps @ 30 inches/24 inches

     - Did this w/ 145#. Didn't even hesitate to scale down as I knew I'd get sloppy at 165. I told myself to mentally turn off the clock and focus on pacing this one so that my snatches didn't turn to shit. It worked!! I did the first set of burpees and Box Jumps at a very measured pace, being sure to control my breathing. That set me up to be able to get through all the snatches with only one miss in the last round. I did finally punch it after getting through the 5 snatches in round 3. Time was 7:58 for whatever it's worth.

Saturday Novermber 1, 2014

A. Establish a max weight for the complex:
1 Hang Squat Snatch
2 Overhead Squats
An attempt will be made every 2 minutes for 10 minutes.
Each athlete must begin at one of the predetermined starting weights and are allowed 2 attempts during the 2 minute interval. If successful the athlete will ascend in weight every 2 minutes in increments of 10lbs for the RX men, and 5lbs for the other divisions.
Each athlete will choose from one of the following weights to for their opening lift:
RX Men 135,155,175,195,205
RX Women 85,95,105,115,135
+
     - Holy shit, I got 205# on this! Once I got it overhead it was not too tough to OHS it 2 more times
B. 10 Rounds for time of the following:
10 Chest to Bar Pull-Ups  10 70# KBS
10 Overhead Squats @ 115 lbs/80 lbs
200 Meter Run  50 Double Unders

     - Another Saturday bloodbath that made me tap out. This is definitely a sign of training burnout for me. I probably should have just skipped this one altogether because my head just wasn't in it. I only did about 8 rounds of this. I completely stopped after 6, took a walk around the building and decided to do a bit more. Just a humbling shit show.

Friday October 31, 2014

A. High Bar Back Squat @ 20x1, 1.1 reps x 4 sets @ 90%, rest 2-3 minutes between sets/rest 20 seconds between clusters
     - 295#. Tough but better than Monday!
B. Snatch Balance of the following:
75% of best snatch, 1 rep x 10 sets, rest 1 minute between sets.
      - Stuck with 155# on these.
Focus on speed + pulling under barbell
C. Clean and Jerk of the following:
82% x 1 reps, 84% x 1 rep, 88% x 1 rep, 82% x 1 rep, 84% x 1 rep. 88% x 1 rep, rest as needed between sets.
     - 205 - 225#
D. Clean Halting Deadlift, 90% of best clean, 3 reps x 5 sets, rest 1 minute between 

Wednesday October 29, 2014

A. Hang Snatch from mid thigh(Pause at Position) x 3 reps x 5 sets, rest as needed between sets.
70%-75% of your best snatch-Squat
     - Worked to 155#. Technique felt OK today
B. Snatch Pull, 110% x 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1
70% x 5 reps @ 22x1
60% x 5 reps @ 22x1
     - 155, 165, 185, 195
+
Rest 3 Hours
+
PM Session
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
+
Rest 3 Minutes
+
6 Minutes @ 85%:
10 Wall Balls
10 Kettlebell Swings @ 70/53 lbs
Run 100 Meters
+
Rest 3 Minutes
+
6 Minutes @ 85%:
35 Double Unders
10 Calorie Airdyne
+
Rest 3 Minutes
+
6 Minutes @ 85%:
Run 100 Meters
12 Walking Lunges
2 Muscle Ups
+
Rest 3 Minutes
+
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
Keep track of first set + last set and compare scores—want consistency

     - Not a great job keeping track of rounds. This was tough overall but I held a decent aerobic pace throughout

Monday October 27, 2014

A. High Bar Back Squat Clusters @ 20x1, 1.1 reps x 4 sets @ 90%, rest 2-3 minutes between sets/rest 20 seconds between clusters
     - 295#. Felt fucking heavy today for some reason
B.  Squat Snatch of the following weights:
85% x 4 total reps, rest as needed between sets- 1 rep at a time
90% x 4 total reps, rest as needed between sets- 1 rep at a time
     - OK at 175. Struggled with 185. Got only one rep. Failed about 3 and then backed down to 175. Just a shitty training day today.
C. Clean and Jerk of the following weights:
85% x 4 total reps, rest as need between sets- 1 rep at a time
90% x 4 total reps, rest as needed between sets- 1 rep at a time

     - Worked to 235# Squat Clean

     - Overall, just not a good training day. Felt really beat down and this was coming off a rest day!!! Skipped the last part of AM session and the entire PM session!!!

Saturday October 25, 2014

A. Squat Clean, build to 90% of you best max. 7 Attempts.
     - Worked to a new PR weight of 260#!!! Didn't feel too hard and I definitely felt like I had more in me. This is a PR of 15#!! Last PR was back in June.
+
B. For Time of the following:
9 Burpee Pull-Ups
400 Meter Run
15 Burpee Pull-Ups
800 Meter Run
21 Burpee Pull-Ups
400 Meter Run
15 Burpee Pull-Ups
800 Meter Run
9 Burpee Pull-Ups
400 Meter Run

     - Time was 20:15. Runs were tough. Maintained a decent, steady pace

Friday October 24, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 285#
B. Squat Snatch of the following @ 73%-76% of the following:
1 rep from above knee + 1 rep from floor x 4 sets, rest as needed between sets
     - 145#, 155#
C. Split Jerk of the following:
80% x 1 rep, 83% x 1 rep, 85% x 1 rep, 87% x 1 rep, 85% x 1 rep, 83% x 1 rep, 80% x 1 rep, rest as needed.
     - Worked to 235#
D1. Romanian Deadlift @ 85% of best clean, 3 reps x 4 sets, rest 1:30 between sets.
     - 245#
D2. AMRAP 25 Seconds Kipping Ring Dips x 4 sets, rest 1:30 between sets.

     - 26, 22, 17, 18

Wednesday October 22, 2014

A. Snatch Cluster(ground- 1 Position), 1.1 x 4 sets, rest as needed between sets.
Power Snatch Position
     - Worked to 150#
B. Snatch Deadlift, 110% x 3 reps x 3 sets, rest 1:30 between sets.
     - 225#

C. Front Squat Moderate of the following:
70% x 2 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1

     - 195, 215, 225

Tuesday October 21, 2014

3 Sets of the following:
A1. Kipping Swings x 10 reps, rest 1 minute between set
-10 swings
A2. Strict Ring Pull-Ups, 4-5 reps, 4-5 second pause at top, rest 1 minute between sets.
A3. Bar Dips Tempo @ 53x1, 4-5 reps, rest 90 seconds between sets.
     - This shit all hurt....bad!! Ring pull-ups killed my elbow and dips felt bad on my shoulder. Whatever, I got through it.

HSPU Work: 1 strict HSPU EMOM (Every Minute On the Minute) for 10 minutes. As you get better feel free to add reps.
     - Did total of 15:00. Did OTM for first 5:00 then every :45 for the last 10. Started failing right at the end and called it a day.
+
3 Rounds of the following:
5/Pistols Each Side Alternating
1 Legless Rope Climb + 1 Rope Climb w/ Legs
10 Toes to Bar
     - Rope climbs were absolute murder on my elbow. Especially going down.
+
B. Push Jerk, work to heavy set of Cluster of 1.1, 5 attempts. Rest as needed between sets. This is not a maximum weight.
     - Worked to 210. Felt heavy.

C. Clean Pull @ 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 275#

D. Hang Power Clean, 3 reps x 3 sets, rest as needed between sets.
Use  85%-88% of 2 Rep –Essentially go up in weight from last week about 10-15 lbs
E. On the Minute, Every Minute x 10 Minutes of the following:
Even Minute: Pendalay Barbell Bent Over Row @ 30x1, 4-5 reps
Odd Minute: Weighted Bar Dips, 3-4 reps @ 20x1

Decided I'd had enough and skipped the last part of the workout. It was an 1:40 workout as it was!!!

Monday October 20, 2014

A. High Bar Back Squat @ 20x1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
     - 285#
B.  Squat Snatch of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
     - 155#, 165#, 175#
     - Then did some heavy sets at 185# and 205#  (New PR!!!!!!)
     - My technique has come a loooong way in just a few months. I am starting to snatch big boy weight finally. I'm also getting pretty consistent at 185# which seemed like an impossible goal weight for the longest time. I am shocked that I got 205 after jumping straight to that weight from 185. I'm even more shocked that it was a really clean attempt with no step forward!!

C. Clean and Jerk of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
     - Ouch! These still just fucking kill my elbow. Worked up to 225#.

D. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 2 Power Snatches @ 85-90% of 1 Rep Max
Even Minute: 3-4 Muscle-Ups
     - 145# power snatches. These felt pretty sloppy actually. Weird doing these after all that squat snatching.
     - Muscle ups were fairly easy. 4 each round.

Sunday October 19, 2014

Monday PM session

PM Session:
24 Minutes on the Clock- Every 6 Minutes Complete the Following:
50 Double Unders
8-10 Strict Handstand Push-Ups(No more than 3 sets at these)
12 Overhead Squats @ 95/65 lbs
400 Meter Row
Rest with time that is left over from the 6 minute cap

     - Obviously couldn't do the strict HSPU as Rx'd. Instead I did deficit kipping HSPU and still struggled a bit. I'm pretty sure I didn't get 8 every round. My sets were about 3:30 each. 

Saturday October 18, 2014

Took a pseudo rest day today. Wasn't feeling the programmed workouts so instead worked some snatch technique

Squat Snatch

5 sets of 5 reps on the minute @ 95#
4 sets of 4 reps on the minute @ 115#
3 sets of 3 reps on the minute @ 135
2 sets of 2 reps on the minute @ 145#

Friday October 17, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
Use same weight as Monday, October 12th
     - All sets @ 265#
B. Squat Snatch of the following @ 70%-73% of the following:
1 rep from above knee + 1 rep from floor x 5 sets, rest as needed between sets
     - 135# x 2, 145# x 2, 155# x 1
C. Clean and Jerk of the following:
80% x 1 rep, 82% x 1 rep, 84% x 1 rep, 86% x 1 rep, 80% x 1 rep, 82% x 1 rep, rest as needed.
     - 185# (Sq Cln), 205# (Sq Cln), 225# (Sq Cln), 205# (Pwr Cln), 225# (Pwr Cln)
     - Cleans and Jerks felt AWFUL on my elbow today.

D1. Clean Halting Deadlift @ 85% of best snatch, 4 reps x 4 sets, rest 1:30 between sets.
Stop at mid thigh position for 3 seconds, then go back down to ground for 1 second pause
     - 235#
D2. Clean @ 105% x 5 reps x 4 sets, rest 1:30 between sets.

     - 255#

     - Very mediocre training day today. Just not all there physically or mentally. Had a lot of those lately. The grind of training has been really tough lately. May need to take some time away.

Wednesday October 15, 2014

AM Session
A. 2 Position Snatch(floor-mid thigh), 80% x 1 rep x 3 sets, 83% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 135, 155 (f on the last complex @ 155)
B. Snatch Pull, 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 205
C. Muscle Snatch, on the minute, every minute x 8 minutes @ 100% from September 24th x 1 rep--
     - 135. A couple misses at this weight
D. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
65% x 4 reps @ 22x1
70% x 4 reps @ 22x1
60% x 4 reps @ 22x1
     - 165, 185, 195
+
Rest 3 Hours
+
PM Session
3 Rounds for time of the following:
50 Double Unders
10-15 Chest to Bars Unbroken—Choose number that you know you will go unbroken
15 KB Thrusters Double Arm @ 53/35 lbs
200 Meter Run

     - Did this @ home with 10 CTB. Time was 11:00. A lot of time spent in walking to and from the pull-up bar. Did KB Thrusters in sets of 9/6. Double Unders went OK. Just a couple misses. CTB's were all unbroken (kipping, no butterfly). Worst part suprisingly was the run. Last run was more like a limp to the finish line. This one was tough.

Tuesday October 14, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
8-10 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1(Increase Height if Needed)
10 Toes to Bar
30 Double Unders
     - Did about 6 HSPU's to one abmat
+
3 Rounds of the following:
6/Pistols Each Side- Do all 6 on one side, and then all 6 on other side
8-10 Strict Ring Dips-Perfect Position
1 Legless Rope Climb + 1 Rope Climb Legs
     - Holy shit, rope climbs were MISERABLE because of right elbow!

+
B. Push Press from Front Rack( 3 reps) + Behind Neck Push Jerk(2 reps) x 4 sets, rest 1:30 between sets. These are clusters, so do 3 reps without dropping, then do 2 reps for behind neck push jerk.
     - 155#

C. Clean Pull @ 100% x 3 reps x 3 sets, rest 1:30 between sets.
     - 275#

D. Hang Power Clean @ 80% of 2 rep from last week, 3 reps x 3 sets, rest 1:30 between sets.
     - 185#

E. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3-4 reps of Close Grip Bench Press
Even Minute: 3-4 Weighted Pronated Pull-Ups

     - 185# bench, 44# Pull-Up

Monday October 13, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B.  Squat Snatch of the following weights:
75% x 1 rep, every 30 seconds x 2 minutes(4 total reps), 80% x 1 rep, every 60 seconds x 4minutess(4 total reps), 85% x 1 rep, every 90 seconds x 3 minutes(2 total reps)

     - 155, 165, 175
C. Clean and Jerk of the following weights:
75% x 1 rep, every 45 seconds x 3 minutes( 4 total reps), 80%, every 60 seconds x 4 minutes( 4 total reps), 85%, every 90 seconds x 3 minutes(2 total reps)
     - 185, 205, 225 (all squat snatches)

D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 2-3 Muscle-Ups
Even Minutes: 4 each/leg heavy front rack walking lunges

      - 185# on the lunges. 3 muscle ups per round

Saturday October 11, 2014

4 Rounds for time of the following:
400 Meter Run
15 Chest to Bar Pull-Ups
8/each leg Front Rack Walking Lunges @ 135 lbs/95 lbs
12 Lateral Burpees Over Bar
8 Shoulder to Overhead @ 135/95 bs
40 Double Unders

     - Time was 26:20. Split the CTB's as follows 8/7, 5/5/5, 5/5/5, 5/5/5. Should have pushed harder through these as I lost a ton of time here. Lunges, STO's and Double Unders were all unbroken except for a couple minor misses on the dubs. Burpees got real slow and runs did as well. 

Friday October 10, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, October 6th
     - 255#
B. Squat Snatch, 65% x 1 reps x 3 sets, 70% x 1 x 3 sets, rest 2 minutes between sets.
     - 135, 155
C. Clean and Jerk, 60% x 1 x 3 sets, 65% x 1 x 2 set, 70% 1 x 2 sets, 75% x 1 x 2 sets, rest 2 minutes between sets.
     - 165#, 185#, 205#. All Squat Cleans

D1. Romanian Deadlift @ 80% of best clean, 5 reps @ 20x1, x 4 sets, rest 1:30 between sets.
     - 225#
D2. Snatch Shrug @ 100% x 6 reps x 4 sets, rest 1:30 between sets.

     - 205#

Wednesday October 8, 2014

A. 2 Position Snatch(floor-mid thigh), 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 135, 155

B. Snatch Deadlift, 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 205#

C. Muscle Snatch @ 75% of Heavy 1 Rep, 4 reps x 4 sets, rest 1:30 between sets
     - 115#

Compare to September 24th
D. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1
70% x 5 reps @ 22x1
     - 155, 175, 185,, 195

+
Rest 3 Hours
+
PM Session
AMRAP 10 Minutes of the following:
2 Muscle-Ups
4 Handstand Push-Ups-Kipping Allowed
8 Box Jumps @ 24/20 inches
     - Got 9 rounds + 2 M/U's + 4 HSPU's. May have gotten 10+. Had a hard time keeping count. Anyways I am really happy how I did with this one. Kept moving the entire time. Only thing that slowed me down was the HSPU's in the last 2 or 3 rounds where I had to break up a bit.
+
Rest 10 Minutes
+
AMRAP 10 Minutes of the following:
150M Row
10 Wall Balls @ 20/14 lbs
6 Power Snatch @ 105/70 lbs

     - This was really tough. Still kind of wiped from first WOD. I was dog slow on the rows. Wall Balls were fine and did OK on snatches. Double Unders were a no go because of achilles.

Tuesday October 7, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
6-8 Strict Handstand Push-Ups or Clusters of 2.2.1.1.1.1(Increase Height if Needed)
15 second Hanging L-Sit Hold
8-10 Ring Push-Ups @ 31x1
      - Definitely did not do all the strict HSPU. Did some negatives and did more like 6 per round than 8

+
3 Rounds of the following:
6/Pistols Each Side
3 Muscle-Ups
     - Did fine on the pistols. Muscle ups got easier once I started focus in snapping my hips open (firing the bow)

+
B. Snatch Push Press x 3 reps x 5 sets, rest 1:30 between sets.
     - Worked to 185

C. Clean Pull @ 88% x 3 reps x 3 sets, rest 1:30 between sets.
     - 245#
D. Hang Power Clean, work to heavy set of 2 reps-5 attempts-no more than this
     - Got 225# and then didn't push for more. Elbow felt terrible on these

E2. Pendalay Barbell Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
     - 165#

Monday October 6, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
     - 255#
B.  Squat Snatch of the following weights:
81%, 1 rep every 60 seconds x 8 sets,
     -165# (2 misses but did an extra rep to make up)
C. Clean and Jerk of the following weights:
83%, 1 rep every 45 seconds x 6 minutes- 8 reps in total
     -205# @ Squat Cleans

D1. Muscle-Ups, 4-5 repetitions x 3 sets, rest 1:30 between sets
You can break up into 2 sets at most
     - 3 unbroken sets of 5

D2. DB Split Squats Pause @ 22x1, 6/each leg x 3 sets, rest 2 minutes between sets.

     - 45# DB's

Sunday October 5, 2014

Accessory Work (makeup from last week)

A1. Deficit Negative Handstand Push-Ups Clusters, 1.1.1.1, rest 60 seconds.
A2. Wall-Walks, 5 reps, rest 60 seconds.
A3. Max Ring Dips-No Kipping, rest 60 seconds.
     - Did part A using parallettes and then 1-2 abmats
     - Part A2 sucked!
     - Part A3 - 21, 16,11

October 6, PM session

PM Session:
30 Minutes on the Clock: Top of Every 6 Minutes complete the following:
50 Double Unders
5 Power Cleans @ 165/105 lbs
10 Toes to Bar
350 Meter Row
Scaled double unders if they are a problem or newer to comp phase

     - Only did dubs for the first round. Achilles tendinitis acting up so switched to 12 Cal Airdyne

     - Times were about 2:30-2:37 per round pretty consistently

Saturday October 4, 2014

For Time of the following:
50 Thrusters @ 65/45 lbs
50 Burpees
50 Chest to Bar Pull-Ups
     - Time: 9:49
     - I smoked the thrusters. Did 50 unbroken at a pretty good pace (about 1:30). I even moved through the burpees OK. Not super fast but I never stopped or slowed down too much. The CTB's however; did not go as well as planned. I was able to manage sets of 5 through the first 20-25 reps or so. Then became 3's and then ended with doubles and fast singles. Did all kipping, no butterfly for fear of tearing the shit out of my hands.

+
Rest 18 Minutes
+
10 Rounds for time of the following:
4 2 Handstand Push-Ups
6 Toes to Bar
8 Wall Balls

     - Took a while to recover from part A and still felt like shoulders were pretty smoked from the first one. Keving scaled me down to 2 HSPU's which I thought was ridiculous but ended up being a wise decision. Kipping HSPU's were way tougher than they should have been. Didn't have any failures but had to earn every rep! TTB's were OK until last 2 sets which I had to break. Wall-balls were recovery!

     - Time was 10:50-something

Friday October 3, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
Use same weight as Monday, September 28th
     - 245#
B. Squat Snatch, 75% x 1 reps x 2 sets, 80% x 1 x 1 set, 83% x 1 x 1 set, 85% x 1 x 1 set, 80% x 1 x 1 set, rest 2 minutes between sets.

     - 155#, 165#, 175#, 185#, 195# (with about 4 misses!!), 205# (f)

     - Got close a few times at 205# but it just wasn't happening today. I think I was having a hard time staying back and finishing my extension. Not that upset, It's all part of training!

C. HSPU strict work

     - Did about 20 singles (and a few doubles) with about :40 of rest between reps. Was able to stay consistent up to about 15 reps then started getting tough

Wednesday October 1, 2014

A. 3 Position Snatch(floor-knee-mid-thigh), 70% x 1 rep x 3 sets, 75% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 145#, 155#
B. Snatch Pull, 90% x 2 reps x 7 sets, rest 1:30 between sets.
     - 195#
C. Clean Deadlift @ 105%, 3 reps x 3 sets, rest 1:30 between sets.
     - 275#
D. Front Squat Moderate of the following:
70% x 3 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1

     - 185#, 195#, 2015#

E. Strict HSPU

     - Did a bunch of strict singles with about 1:00 rest in between. Started feeling easier as I was starting to get my form dialed in better. Probably did 30+ reps

Tuesday September 30, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
5-7 Strict Handstand Push-Ups or Clusters of 2.2.1.1.1(Increase Height if Needed)
15 Second Accumulation L-Sit on Rings
15 Second Accumulation L-Sit on P-Bars
     - HSPU's started off pretty bad. Was having a hard time finding one good rep at full ROM
+
3 Rounds of the following:
5-7 Strict Chest to Bar Pull-Ups or As High as You Can Get
8-10 Strict Ring Dips
6 Pistols/each side

     - CTB's were pure agony on my elbow. Otherwise, was not difficult to complete 6-7 reps. Ring dips and pistols were no problem

B.

     After workout I did strict HSPU singles on the minute for what seemed like well over 30:00. I actually got into a pretty good groove and they started to feel easier (but not easy!!!). I think I just need to work my ass off on these every single week!

Monday September 29, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
     - 245 all sets
B. 20 Minutes on the Clock:
300 Double Unders
150 Calorie Airdyne(No Assault Bike)
75 Burpees to Target(Touch Pull-Up Bar)
If you complete all three movements in 20 minutes, then get back on the double unders

     - I really expected to get through a complete round but it wasn't there today. Double unders were bad. Not sure how long I took to get through 300. Probably over 6:00 easily. The airdyne is where I just needed to go much harder. I was doing intervals of :30 @ > 300 Watts and :30 @ > 150 Watts. This was just too lazy of a pace. I got to burpees with under 5:00 and I knew this was not enough time to get through 75. I am tempted to do this workout again because I know I'm better than this.

Sunday September 28, 2014

For time of...
     - Row 5K
     - Run 5K

     Goal is under 45:00

     - Time was 44:48. Finished Row in under 20:00. Took a few seconds to plug in my earphones and set up music. But still, run was pretty slow for me. Felt super comfortable on the row and definitely could have pushed the pace more.

Friday September 26, 2014

A. High Bar Back Squat @ 20x1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.
Use same weight as Monday, September 22nd
     - 225
B. Power Snatch, 70% x 1 reps x 3 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, 70% x 1 x 2 sets, rest 2 minutes between sets.
     - Worked up to 165. Missed a couple times. Technique was lacking today
C. Clean and Jerk, 70% x 1 x 3 sets, 75% x 1 x 2 sets, 80% 1 x 2 sets, 70% x 1 x 2 sets, rest 2 minutes between sets.
     - Worked to 205
D1. Romanian Deadlift @ 65% of best clean, 8 reps @ 20x1, x 5 sets, rest 1:30 between sets.
     - 185
D2. High Hang Snatch Shrug @ 100% x 8 reps x 4 sets, rest 1:30 between sets.

     - 185

Wednesday September 24,2014

A. Muscle Snatch, 5 reps x 1 set, 4 reps x 1 set, 3 reps x 2 sets, 2 reps x 1 set, rest 2 minutes between sets,

Go up in weight every set
     -105, 115, 125, 135, 140

B. Snatch Deadlift, 100%, 3 reps x 3 sets, 2 reps x 2 sets, rest 2 minutes between sets.

     - 205#
C. 3-Position Snatch(floor-above knee-mid thigh)- 65% x 2 sets, 70% x 2 sets, rest 1:30 between sets.

D. Front Squat Moderate of the following:

60% x 4 reps @ 22x1

65% x 4 reps @ 22x1

70% x 4 reps @ 22x1

60% x 4 reps @ 22x1

      - 175, 185, 195
+

Rest 3 Hours

+

PM Session

5 Minutes @ 85%:

10 Cal Airdyne

10 Burpees

--rest 3 minutes

5 Minutes @ 85%:

10 Hang Power Cleans @ 115/75 lbs

20 Walking Lunges

--rest 3 minutes

5 Minutes @ 85%:

Run 100 Meters

10 Wall Balls

--rest 3 minutes

5 Minutes @ 85%:

10 Cal Airdyne

25 Double Unders

--rest 3 minutes

5 Minutes @ 85%:

Run 100 Meters

2 Muscle-Ups + 3 Ring Dips

--rest 3 minutes

5 Minutes @ 85%:

10 Cal Airdyne

10 Burpees

--Done!

Tuesday September 23, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3 Strict Handstand Push-Ups or Clusters of 1.1.1(Increase Height if Needed)
30 Second Accumulation L-Sits on Parallette Bars
     - OK, the HSPU's are starting to feel a little bit easier. Not easy by any means and probably never will be. But I can feel that I've gotten just a little bit stronger
     - L-Sits were torture. Got the first :30 unbroken and then had to do :15 intervals after that
   
+
4 Rounds of the following:
8 Pistols/each side: 16 in total
2-3 Muscle-Ups-Work High Toes and Feet
     - No problem with these
+
B. Split Jerk off Blocks, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 3 sets, rest 2 minutes between sets.
     - 205#. Felt good on these
C. Hang Clean @ 70%, 3 rep x 5 sets, rest 1:30 between sets.
     - Worked to 215#. Missed on 2nd rep of 225. These felt terrible today because of elbow pain
D1. Strict Ring Dips Clusters, 10.10 x 3 sets, rest 1:30 between sets
     - Easy breezy
D2. Pendalay Bar Bent Over Row Cluster, 4.4 x 3 sets, rest 1:30 between sets.

     - 185#

Monday September 22, 2014

A. High Bar Back Squat @ 20x1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.

 - 225
B.  Squat Snatch of the following weights:
75%, 1 rep x 2 sets
-155
80%, 1 rep x 2 sets
-165
85%, 1 rep x 2 sets
-175
90%, 1 x 1 set
-185
     - Got 185 with no problem at all today. Starting to feel much more consistent and confident at this weight. Tried a PR attempt of 205# just for the heck of it. Actually wasn't too bad of an attempt but just needed to be a tad more aggressive at this weight.

C. Clean and Jerk of the following weights:
1 rep x 10 sets, every 60 seconds complete a set @ 75% of 1RM
     -205#
D. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 5 Weighted Supinated Pull-Ups
Even Minute: 6 Heavy Front Rack Walking Lunges(3/each side)
Heavier than Last Week
     - Oh God, these pull-ups felt like torture today because of my right elbow tendonitis. Didn't take my Advil this morning and also didn't use voodoo floss during my warmup as I've been doing lately. Will not make this mistake again!!!
+
Rest 3 Hours
+
PM Session:
6 Minute AMRAP of the following:
10 Power Snatches @ 95/65 lbs
10 Box Jumps @ 30/24 inches
+
Rest 12 Minutes
+
6 Minute AMRAP of the following:
10 Power Snatches @ 95/65 lbs
40 Double Unders

Saturday September 19, 2014

Complete as many rounds and reps possible of the following in ten minutes:
60 Bar Facing Burpees
30 Overhead Squats @ 120 lbs/90 lbs
10 Muscle-Ups
+
     - 100 Reps .Everything was good except the muscle ups. This is really frustrating because I know that it's just a matter of being able to focus when I'm fatigued. I got through the Burpees and the OHS just fine. Took my time on both but still managed a decent pace. I think I had close to 4:00 when I got to the M/U's. I strung together maybe 2-3 sets of 2 reps but had to take a loooong break between sets. I also missed a few reps which killed me. Probably spent about a minute and a half finishing off last 2 reps! Still better than I did in 2011 by 4 Muscle-ups but frustrated that I didn't do even better.

Rest 10 Minutes
+
Complete as rounds and reps possible of the following in ten minutes:
60 Chest to Bar Pull-Ups
30 Box Jumps @ 30/24 inches
10 Power Cleans @ 185 lbs/135 lbs

     - Uggh. This was messy. I was obviously not fully recovered from part 1 so, didn't know what to expect. I did OK on the CTB's I guess. Just had to grind through them because I was not able to string together big sets. Box Jumps were tough as I was really gassed. Power Cleans weren't too bad but I did drop every rep. Managed to get 119 reps.

Friday September 19, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, September 15th
     - 245#
B. Power Snatch @ 75%, 1 x 10 sets, rest 30 seconds between sets.
     - Worked up to 170#
C. 1 Mid Thigh Power Clean + 1 Above Knee Power Clean+ 1 Ground Power Clean + 1 Split Jerk x 4 sets, rest 2 minutes between sets---between 60%-70% of your best clean and jerk number.
     - Worked with 185. Kept it light. Elbow fucking killing me today!!
D1. Romanian Deadlift @ 90% of best clean, 3 reps @ 31x1, x 5 sets, rest 1:30 between sets.
     - 245#
D2. Weighted Back Extension Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
First Weight is your heaviest, then second weight lower, then last third weight lowest
Come to parallel and good prone position, do not overextend

     - 50, 40, 30

Wednesday September 17, 2014

AM Session
A. Snatch Grip Deadlift(+1 rep) + Power Snatch(+1 rep) x 4-5 sets, rest 2 minutes between sets. Use 80% of best 1 rep max power snatch.
      - 165#
B. Mid-Hang Muscle Snatch, 3 reps x 6 sets, rest 2 minutes between sets.
Weighted will be limited because of movement, focus on speed of the barbell overhead ands turn-over
     - Worked to 115#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
      - 165#
60% x 5 reps @ 22x1
     - 175#
65% x 5 reps @ 22x1
     - 185#
+
Rest 3 Hours
+
PM Session

3 Sets of the following:
A1. Handstand Holds, 45 seconds, rest 60 seconds
A2. Weighted Ring or Bar Dip 5 reps, rest 60 seconds
A3. Hollow Rocks, 30 seconds, rest 60 seconds


3 Sets of the following @ high aerobic effort:
25 Wall Balls
15 Burpees
4-5 Muscle-Ups
25 Wall Balls
15 Burpees
Rest 5-6 minutes between sets
Pace Yourself and Know Yourself
Scale Down Reps Accordingly, if you are dropping wall balls more than once

     - First 2 sets were 3:54 and 3:57 and got 5 muscle ups each. Wall Balls were unbroken. 3rd set I quit after I got 2 consecutive muscle ups. Should have just gotten through the rest of the M/U's and finished the set. I was gassed and I was frustrated that I did not get through the last set of 5 unbroken.

Tuesday September 16, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3 Strict Handstand Push-Ups or Clusters of 1.1.1
6-8 Kipping Swings on Rings-Toes to Together and High
     - Did OK with the HSPU's but had to take my time between reps

On the Minute Every Minute 8 Minutes of the following:
Odd Minute: 30-40 Double Unders
Even Minute: 20 Feet Handstand Walk or 20 Seconds of Walk or Shoulder Taps, 4-5/each side
     - My Double Unders are awful right now. Just awful. This achilles tendinitis has me all screwed up
+
B. Behind the Neck Jerk(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 4 sets, rest 2 minutes between sets---Use 75%-80% of best Split Jerk
     - 195#. OK, these felt terrible today on my right elbow. Wow!

C. Hip Clean, 5 reps x 4 sets, rest 2 minutes between sets.
Stay at high hang position and pull under the barbell
     - Worked with 135, then 165

D1. Standing Dumbbell Press, 4-6 reps heavy x 4 sets, rest 1:30 between sets.
      - 50# @ 46 reps, 55# @ 4 reps
D2. DB Tripod Row @ 31x1, 5-6 each arm x 4 sets, rest 1:30 between sets.

     - 75#

Just a shitty training day today. Feel totally beat down and this elbow thing really sucks!