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