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!

Monday September 15, 2014

AM Session
A. High Bar Back Squat @ 20x1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
     -245#
B.  Squat Snatch of the following weights:
70%, 1 rep x 2 sets
     -145#
75%, 1 rep x 2 sets
     -155#
80%, 1 rep x 2 sets
     -165#
85%, 1 x 2 sets
     -175# and 185# (sloppy rep....went for a walk!)

C. Clean and Jerk of the following weights:
1.1 x 5 sets, every 120 seconds complete a set @ 65% of 1RM
     175#. Form felt good on these today
D1. Strict Pronated Pull-Up Weighted, 1.1 x 4 sets, rest 1:30 between sets.
     - 63#
D2. Front Rack Walking Lunges, 4/each side heavy x 4 sets, rest 1:30 between sets,.
     (Did not do. Skipped this part since I did not split out the PM session)


+
PM Session:
AMRAP 10 Minutes of the following:
5 Squat Snatch @ 165 lbs/110 lbs, 140 lbs/100 lbs
12 Toes to bar

     - Did this with 145#. I was foolish enough to think I could do OK with 165#. I scaled back to 145 on coaches orders. Good thing I did. After a great first round my form turned to shit and missed several reps badly. As I got tired I felt to get good extension and was missing everything forward.

     - I split the TTB's into 6/6, 6/6, 4/4/4 and then who knows what after that!

     - Completed 4 rounds + 3 snatches. With about a minute to go I don't think I hit a single rep!!! About 3 misses.

     - Oh well. Lick my wounds, swallow my pride, learn what I can and move forward.

Sunday September 14, 2014

30:00 Light recovery run

Saturday September 13, 2014

AMRAP 20 Minutes of the following:
Run 400 Meters
3 Power Cleans @ 225 lbs/125 lbs
6 Box Jumps @ 30/24 inches
9 Chest to Bar Pull-Ups

     - Did pretty well on this one. I got either 5 + 9 or 6 + 9

     - 225# Cleans were heavy but I got through them fine by dropping every rep and getting right back on the bar. CTB Butterflies were like butter today. All unbroken.

Friday September 12, 2014

A. High Bar Back Squat @ 20x1, 70% x 4 reps x 5 sets, rest 2-3 minutes between sets.
Use same weight as Monday, September 8th
     - 235#
B. Power Snatch @ 70%, 2 rep touch n go x 8 sets, rest 1:30 between sets.
     - 135#
C. 1 Squat Clean + 1 Jerk Dip + 1 Jerk Bottom Hold Position x 5 seconds + 1 Split Jerk x 4 sets, rest 2 minutes between sets---No set weight, do not go heavy, focus on positions.
     - 155#
D1. Romanian Deadlift @ 85% of best clean, 4 reps @ 22x1, x 4 sets, rest 1 minute between sets.
     - 225#
D2. GHD Raises @ 30x1, 8-12 reps x 4 sets, rest 1 minute between sets.
People can increase difficulty by doing banded GHD Raises, 6-8 reps x 4 sets, rest 1 minute between sets

4 sets of the following:

A1. Partner Assisted Strict Handstand Push-Up, 5 reps, rest 1 minute

Spotter only does as much as necessary

A2. Shoulder Shifts, 7 reps on each side, shift and place hands firmly into ground, rest 1 minute

A3. Dip Holds, 30 second hold, 15 second rest, 30 second hold, 90 second rest between set.

Wednesday September 8, 2014

A. Hip Snatch, 5 reps x 4 sets, rest 2 minutes between sets.
Weight will be decreased on this because of movement
     - 125#. Technique was pretty smooth on these.
B. Snatch Pull @ 90%,  on the minute, every minute x 8 minutes x 1.1 cluster.
     - 185#
C. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
     - 165#
65% x 4 reps @ 22x1
     - 185#
70% x 4 reps @ 22x1
     - 195#
60% x 4 reps @ 22x1
     - 185#

+

D. 4 Sets of the following @ Aerobic Effort of:
Run 400 Meters
12 Kipping Handstand Push-Ups
10 Overhead Squats @ 115 lbs/80 lbs
50 Double Unders
4-6 Muscle-Ups
Run 400 Meters
Rest 5-6 Minutes between sets

     - Not sure what my times were. Somewhere in the 7-8 minute range. The # of Muscle-ups were as follows 5, 4, 6, 4. I only allowed myself 2 sets per round. HSPU's actually went pretty decent. 10+2, 11+1, 6+3+3, + 6+3+3. OHS's tough but all unbroken. Not too bad. Double Unders were AWFUL today. Pain in achilles really holding me back + the fact I was gassed. A little better on the Muscle-ups trying to let my feet drive the movement.

Tuesday September 9, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
3-5 Bar Muscle-Ups
10 Pistols(5/each leg)
5 Strict Handstand Push-Ups or Clusters of 1.1.1.1.1

     - I did 3 Bar M/U's per round but I connected them and they actually felt pretty easy today!! Pistols were fine using Oly Shoes. Strict HSPU's were pretty awful, even using one abmat. I did clusters of only 3-4.

B. Behind the Neck Jerk Cluster @ 75%, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
Rest 20-25 seconds between clusters
     - 205#

C. Clean Grip Deadlift + 1 rep + Power Clean from above knee + 1 rep x 4 sets @ 70%, rest 2 minutes between sets.
     - 195#

D1. DB Seated Press, 22x1, 6 reps x 4 sets, rest 1:30 between sets,
     - 50#

D2. Pendalay Barbell Row @ 22x1, 6 reps x 4 sets, rest 1:30 between sets.

     - 155#

Monday September 8, 2014

E.  For Time of the following movements:
21 Toes to Bar
8 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs
18 Toes to Bar
6 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs
15 Toes to Bar
4 Squat Snatch @ 155 lbs/105 lbs/135 lbs/95 lbs
12 Toes to Bar
2 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs

     - Time: 7:45. TTB's were split as 7/7/7, 6/6/3/3, 3 (then a bunch of singles), 3 clusters of 1.1.1.1. One  missed rep on the snatches

Sunday September 7, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 5 sets @ 70%, rest 2-3 minutes between sets.
     - 235#
B.  Squat Snatch of the following weights:
70%, 1 rep x 3 sets
     - 135#
75%, 1 rep x 2 sets
     - 155#
70% , 1.1 x 1 set
     - 165#

Then did some heavy singles and hit 185#, 195# and 200# !!!!!!!!!!!!!!!!!!!!!!!
This was huge! 195 was a PR and 200# was a 10# PR from a lift I did well over a year ago. My technique has improved so much since attending Kevin's athlete camp in August.

C. Clean and Jerk of the following weights:
1.1.1 x 4 sets, every 60 seconds complete a set @ 60% of 1RM
     - 155#
D1. Strict Pronated Pull-Up Weighted, 1.1.1.1 x 3 sets, rest 1:30 between sets.
     - 45#
D2. DB Split Squats @ 22x1, 8/each leg x 3 sets, rest 1:30 between sets.

     - 45# DB's

Saturday September 6, 2014

15:00 Rowing @ Zone 1
+
Snatch Tech Work w/ PVC, empty barbell
+
15:00 Rowing @ Zone 1

Friday September 5, 2014

4 sets of the following:
A1. Partner Assisted Strict Handstand Push-Up, 5 reps, rest 1 minute
Spotter only does as much as necessary
     - I was pretty bad at these. Needed LOT of help by the last set.
A2. Shoulder Shifts, 7 reps on each side, shift and place hands firmly into ground, rest 1 minute
     - Also struggled with these. A little better when I narrowed my hand position
A3. Dip Holds, 30 second hold, 15 second rest, 30 second hold, 90 second rest between set.
     - These were super tough. Especially the second :30 each round

A. High Bar Back Squat @ 20x1, 65% x 5 reps x 5 sets, rest 2-3 minutes between sets.
Use same weight as Monday, September 1st
     - 225#
B. Power Snatch @ 65%, 3 rep touch n go x 5 sets, rest 2 minutes between sets.
     - 135#. Felt pretty good today
C. Clean and Jerk @ 75%, 1 rep x 6 sets, rest 2 minutes between sets.
     - 20%#. These felt awful on my right elbow and left shoulder
D1. Romanian Deadlift @ 80% of best clean, 5 reps @ 22x1, x 3 sets, rest 1:30 between sets.
     - 215#
D2. Weighted Back Extension Cluster, 5.5.5 x 3 sets, rest 1:30 between sets.
Rest 20 seconds between each cluster

     - 30#

Wednesday September 3, 2014

Assistance Work

A1 10 Kipping Swings on Rings
A2. 5 Ring Pull-Ups with 5 second hold at top
A3. Bar Ring Dip @ 55x1
     - Holy Shit, this was hard and felt terrible on my elbows and left shoulder. Still not really getting the whole kipping swing thing

A. Snatch Grip Deadlift(pause @ above knee for 2 seconds) @ 75% of Snatch x 5 reps x  3 sets, rest 2 minutes between sets.
     - 145#
B. Snatch Pull @ 100%, 1.1.1 x 4 sets, rest 2 minutes between sets.
    - 195#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1

     - 155#, 165#, 185#

Tuesday September 2, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
Handstand Shoulder Taps, 5/each side
30 Double Unders
5 Strict Handstand Push-Ups or Clusters of 1.1.1.1.1
     - HSPU's were terrible today. Had to do sets of 3 with partner assist...Just embarrassing


B. Behind the Neck Jerk Cluster @ 70%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
Rest 15-20 seconds between clusters
     - 185#

C. Block Power Clean @ above knee @ 65%-73%, 1.1.1 x  4 sets, rest 2-3 minutes between sets.
     - 185#
D1. Strict Ring Dips, 10-12 reps x 4 sets, rest 1:30 between sets.
     - Sets of 12 each round. Felt like I could have done a lot more

D2. DB Tripod Bent Over Row @ 22x1, 6/each arm x 4 sets, rest 1:30 between sets.

     - 80#

Monday September 1, 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:
65% Cluster, 1.1 x 2 sets
70% Cluster, 1.1 x 2 sets
75% Cluster, 1.1 x 1 set
     - Worked up to 155. Then did singles @ 165, 175 and 185(f)


C. Clean and Jerk of the following weights:
1.1 x 3 sets, every 90 seconds complete a set @ 65% of 1RM
     - 185#

D1. Strict Pronated Pull-Up Weighted, 1.1.1 x 3 sets, rest 1:30 between sets.
Rest 15 seconds between clusters
     - 63#

D2. Front Rack Walking Lunges, 5/each side @ moderate-medium weight x 3 sets, rest 1:30 between sets.
     - 135#

E.  3 Rounds for time of the following:
15 Overhead Squats @ 95/65 lbs
9 Deadlifts @ 255 lbs
6 Muscle-Ups
     - Time was about 9:12. I only did 5 M/U's in middle round per coaches orders. I felt like I did a little better with M/U's than I have been doing lately. Was trying to lean back against the rings on the upswing and then aggressively snap through. I still failed a couple of reps but I'm getting better. OHS's were pretty easy and D/L's weren't too bad.

Saturday August 30, 2014

4 Rounds for time of the following(John will complete this)
20 Thrusters @ 95/65 lbs
20 Pull-Ups
20 Burpees
     - 17:40

     - Wow! This was a kick in the balls. I mean this workout REALLY sucked! I knew it would be tough and I intentionally paced things early on. Maybe I didn't pace it enough because the wheels really fell off at about halfway through. Thrusters were split as 12/8, 10/10, 7/7/6, 5/5/5/5. Pullups I really don't remember how I split them but they got tough by the end. The burpees are what sucked the most by far. Tried various methods of making these suck less but nothing worked. By the end I could barely lift my fat ass off the ground.

    - After this was over I felt about as bad as I could feel after a workout and took me most of the day to recover

Thursday August 27, 2014

A. Front Squat, 5-6 attempts, build to tough single.
     - 280# (new PR)
     - Tried 285# for shits & giggles but I think that I emptied the tank on my 280# attempt....next time!

B. 30 Strict Handstand Push-Ups For Time  (15:00 Cap)
     - Sigh....so frustrating. I only got 22 reps in 15:00. Had a few fails. These were brutal

Rest 10 Minutes
+
C. AMRAP Chest to Bar Pull-Ups 1 Set
     - I only did 19. My shoulders were still smoked from the HSPU's. I know I can do more than this. Did these all kipping but no butterfly

D. Row 2000 Meter Time Trial

     - 6:44.9: All in all this was a pretty solid effort. Have not done a 2K row for time in literally years. I had 1:43/500 split as my target pace and I really didn't have much trouble maintaining it. Probably the toughest part mentally was at about 1,300M in until I had about 250M left to go.