12/31

31-Dec
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Snatch grip RDL (use straps) @6020, 4-5x5; rest 2 min (use glutes
to drive you back up out of the hole)
+
20 min amrap:
3 muscle ups
3 wall walks
6 toes to bar
6 hspu

A. worked with just the bar, 65# and 75#, felt good.
B. 125, 135, 145, 150, 150
- these are feeling better but had to stay at 150# because a couple times my butt would come up a little early. 

20 min AMRAP:
6rds + 2MU
- did first rd unbroken then rd 2 I broke mu 2,1 and hspu 3,3. 3rd round was 2,1 mu, 3,3 hspu, rds 4-6 mu all singles, hspu 3,3 t2b 3,3. Had 30 sec left for my last 2 mu, rested till 15 sec and did 2 ub almost missed the 2nd one. Used a wider grip on t2b and could def tell a difference, felt them more in my lats. 

The past 2 training sessions I've had a workout partner! My friend Caitlin who is from Memphis but in grad school at Notre Dame is in town. She finished around 18th at regional last year and like 10th the year before. It's been fun having someone to compete and workout with. 

Going back to the gym with Mike this pm. He has a PM session so I'm going to just work on some skill technique stuff that may come up in the OC throwdown. 

12/29

29-Dec
AM
OLY lifting skill work 60-90 min; build up to moderate loads for clean
and snatch so long as there is no hitch.  Work Rdl to knee, to below
knee, to mid-shin, to from the floor

90min
Snatch - Worked up to 115#. Felt pretty good, feet kept going wide though. Did about 5-6 reps at 95, 5-6 @105 and 5-6 @115. I also did the 3 position Rdl with each of these weights before snatching as well as some snatch pulls.

Video of snatches - several attempts all combined in 1 video. 
http://youtu.be/sQ7V6P-E0No

Clean - Worked up to 145#. These actually felt really good. I think my butt was raising a little high after watching my videos but I felt like I was catching it so much better and didn't feel the hitch. It felt so much easier and lighter to come out of the squat than it usually does. I did the same routine with cleans as I did with snatches at the following weights: 95, 115, 135, 145. 

Video of some of my cleans - 4-5 attempts all combined in 1 video. 
http://youtu.be/i-Px0x6nFsM

PM
For time:
15 strict chin ups (5,3,2,2,1,1,1)
15 wall walks
15 hspu (5,2,2,2,2,1,1) 

8:22
http://youtu.be/MmffhvXyffI
- strict pullups felt easy, wall walks are starting to get easier. Did the 15 in just over 4 min. 
- hspu were hard to go right into after wall walks, felt like if I kicked up on the wall right away I was gonna fall on my face, arms were burning. 

Rest 10 min

7 rounds for time:
5 front squat 135#
5 box jumps 24"

5:12
http://youtu.be/ymnVJjTWHhA
-felt good, upper body was burning the most. Shoulders started burning after first few rounds holding the bar in the rack position. Didn't know how to pace this or attack it so paced the first few rounds and the last 3 I realized I could push the pace and be fine. Def think I could knock a few seconds off. This was fun!

* I'm a little sore/stiff today(Sunday). But no work tomorrow or Tuesday!! Wahoo! 

Got an email today that they will release the OC Throwdown workouts at least 3 days before competition begins, so I should know by next Thursday the 10th!

12/28 - MU PR's!!!

28-Dec
A1. Weighted chin up 2-3 tough reps x5; rest 10 seconds
A2. Muscle up 5 for time x5; rest 2 min
B. 3 position paused clean grip RDL 4-6x4; rest 90 seconds
C1. Weighted back extensions @2222, 4-6x4; rest 1 min (use glutes to drive up)
C2. 6 parallete hspu for time  x4; rest 2 min

A1. 20 x3, 22,5 x3, 25 x2, 25x2 27.5 x2
A2. :28 UB(PR!!), :28 UB(AGAIN!), :56 3,1,1, :59 3,1,1:55 3,1,1 
Set 1: http://youtu.be/JAkqfEf8sOs
Set 2: http://youtu.be/rclg-JDmLnc (not once but twice!!)
Set 3: http://youtu.be/O38haqwaa5o
Set 4: http://youtu.be/khF61ifKBu0
Set 5 http://youtu.be/oGQ6BXoLOb0


B. 155, 165, 175, 185 all x4
C1. 25, 25, 45, 45 all x6
C2. 5" deficit I believe. Pretty sure the games was 6"
2:36, 2:06, 1:58, 3:30
Set 1: http://youtu.be/aISyj7Ld4W8 - did great on 1st 3, then struggled for last 3, kept kicking away from wall
Set 2: http://youtu.be/VBiuOoueRNc
Set 3: http://youtu.be/9dg0VqXzxyA
Set 4: http://youtu.be/9GtK4JKdapk

* I don't think I was failing because I just wasn't strong enough, I know that's part of it. But I am just uncomfortable on the paralettes. If you told me to do 5" deficit hspu with plates I think I would do better just because I feel more comfortable. That was like my 3rd time doing phspu. Def something I need to keep working on and playing with to get more comfortable. Also need to get comfortable trying to get a big kip. Just need practice. 


Started feeling much better yesterday(12/27). At 3 solid meals. 
Had 4 eggs and some broccoli cooked in bacon for breakfast today(12/28) and got super nauseas afterwards. Ate lunch at 2 when it went away, shredded pork butter nut squash and brussels, and felt fine afterwards. I'm starting to wonder if I'm developing a slight food intolerance to something. I'm really paying close attention to what I'm eating and how I'm feeling afterwards right now to try and figure this out. 

Mike and I were walking into Lowe's yesterday and I had mentioned I wanted a new pair of capri tights to workout in cause my favorite pair were getting to big and I could only wear them in certain workouts cause they would slide down, and he told me to just give it a few weeks because my butt was about to get big(from my glute sessions). Right as he said that a lady was walking out of Lowe's and heard him and had the most shocked look on her face, she couldn't believe he just told me that...pretty funny at the time lol 

Sleep: Tuesday night - 8 hrs + 1 hr nap from 7-8 pm on the plane
           Wednesday night - 9 hrs 
           Thursday night - 8 hrs (laid in bed for 1 hr before I finally fell asleep) 

12/26

26-Dec
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Snatch grip RDL (use straps) @6020, 5-6x5; rest 2 min (use glutes
to drive you back up out of the hole)
C1. Bench press 5, 5, 5, 5; rest 1 min
C2. Push jerk TnG 20, 20, 20; rest 2 min
+
5 rounds for time:
10 kbs 1.5 pood
Row 250m

A. Worked on snatches mainly and finished with some cleans. Got Mike to watch my snatches to make sure I was still doing them with perfect form. He said they looked great and didn't have any corrections for me. Can't wait till Saturdays AM lifting session.
B. 125, 135, 145, 145, 150 all x5
150# http://youtu.be/pGv_I9U_uFQ
- these felt wayyyy better than last week, felt much stronger in these positions! Super excited, I'll take a super sore butt if it's going to make these feel stronger.
C. 120, 125, 130
C2. 75, 85, 95x18 completely ran out of gas and dropped the bar after 18
+
7:42
http://youtu.be/CPBdthlonIA
- stayed under 1:50 for most part on rows, 3rd round I accidently only rowed 200m so I rowed 300m on round 4. Shooting for closer to 1:45 splits, lacked energy, mainly was at 1:48.



*Been having weird stomach issues the past 2 days. Woke up Christmas Day felt great besides the fact my glutes were SO sore. At 3 eggs 2 bacon 1/2 sweet potato and a small spinach salad for breakfast and then all of a sudden around 10 I felt super naseaus, felt like I wanted to throw up. Had a few bites of paleo lasagna for lunch not much at all. Layed down for a few hours. Ate a small cranberry muffin around 3 to try and settle my stomach, it helped a little. Got to the airport at 4:30, got hungry so tried to eat half a apple and some green tea. It was storming on my flight so there was lots of turbulance, I really wanted to throw up at this point. Got off the plane in Charlotte, had 1hr till my flight to memphis, immediatly went and got some Dramamine and went and got a chicken burrito and some chips from a moes type place at the airport. I was real hungry but had no appetite for anything healthy. I just wanted something greasy but not awful for me. Ate that, took the Dramamine, and passed out the whole flight home. Felt better when I got in and munched on some food(peanut M&Ms) while openning presents at Mikes families house. Went to bed, slept 8 hours, felt fine when I woke up and then ate spinach salad and some shredded chicken for breakfast at 10am and immediately felt naseaus again. Layed down for a bit, felt better around 2, ate a few diced red potatoes for some carbs, went and trained at 3 and felt great when I started and then by my last set of Push jerks I was gassed, had no energy cause I didn't eat much all day. Felt awful after the short metcon, wanted to throw up again. Drank my shake recovered and felt great 30 min later. Was starving for dinner. We crocked pot a brisket all day and I ate that and red potatoes and brussels for dinner. It was delicious. First meal I've enjoyed since breakfast yesterday. I feel ok so far, just really full, cause I ate a lot and havent ate that much at a meal in a few days. Don't know what was going on with my stomach. It sometimes gets like this a few days before my cycle begins but it just ended a few days ago, so I'm lost as to why I was feeling like this.

I had an amazing Christmas and got some awesome gifts. Glad to be back in Memphis though and ready to train hard these next 3 weeks till OC Throwdown. It will be here soon. Then the open will start soon after that!!

12/24

24-Dec
A. Rear foot elevated DB split squats @33x1, 5-6x5; rest 90 seconds bw legs
B. Weighted chin up clusters 2.2.2.2x4; rest 15 seconds/rest 3 min
C. Single leg RDL 10-12x3; rest 1 min bw legs

A. 30# x6, 35# x6, 35# x6 40# x6, 40# x6
B. 10, 12.5, 15, 17.5 - these felt great, felt strong.
C. 45# - these were tough, really burned my hamstrings, glutes and lower back. Did 12reps for sets 1&2 only 10 for 3rd set. Had to fight to keep balance as well, lost it a couple times throughout.

Did 10 strict hspu to finish..3,2,2,3 - felt good, I feel like I'm getting stronger at these.

Legs(quads) are sore from the 20rep max back squat on Saturday.


Videos from 12/21:
Weighted PU and CTB amraps(-2)
Set 2: http://youtu.be/7xvIxXhioWM
Set 5: http://youtu.be/Ek9qPuOTZb8

Clean Grip RDL:
Last set: http://youtu.be/DSR1k3qZts8

Flying back home to Memphis tomorrow afternoon, ready to back to our gym.

12/23 - Rest

Rest Day

Took the day to relax and hang out with the family.

Went on a 20 min jog but my back tightend up real bad so after 8 minutes I stopped to stretch some, turned around and jogged back home to stretch some more. Still a little tight but hoping the stretching helped.

Family came over tonight for our Christmas get together. I cooked some sweet potato brownies and bacon wrapped dates in hopes I wouldn't eat the bad sweets. I did pretty good but still got into the white chocolate dipped pretzels and candied pecans :)

Back at it tomorrow!

12/22

22-Dec
A. Single arm neutral grip DB Bench press @2020, 10-12x4; rest 90 seconds
B. 40 wall walks for time
C. Back squat; build to a 20 rep max in 3 attempts

A. 30# x12, 35# x12, 35 x12, 35 x11 - last few reps were tough. These were tougher than regular bench press

B. 17:17 - was good through 10 then started slowing down and shoulders got tired.

C. 135, 145, 155# - really had to fight for last 5 reps. Back got super tight on these. It is still sore, traveling all day didn't help.

Pretty good training session, energy level was better than yesterday but was just tired today. Had to get up at 4:15am to catch my flight home to my parents. Took a 30min nap before I went and worked out, but I'm pooped. Ready to go to bed early and sleep a lot.

My brother is home from Flager College, he's a freshman and plays baseball(pitcher). They sent him home with some pitching and weightlifting workouts and he had power cleans and clean pulls. I was so excited to help him. They hadn't been taught yet how to pc but were sent home with that as part of their workout was the sad thing. I asked my brother if he new how to do them and he said only from what he had just you-tubed. Poor kid was all off. So I started him from the basics and got to help teach him how to pc, it was fun teaching someone through the movements and seeing them slowly progress. And I got some practice in my self because I of course didn't want to teach him how to hitch like I got into a habit of doing :)

12/21

21-Dec
A1. Weighted chin up 2-3 tough reps x5; rest 10 seconds
A2. CTB chin ups amrap (-2) unbroken x5; rest 2 min
B. 3 position paused clean grip RDL (pause above knee, below knee,
mid-shin for 2 full seconds, heavy as possible) 6-8x4; rest 90 seconds
C1. Weighted back extensions @2222, 6-8x3; rest 1 min (use glutes to drive up)
C2. 10 unbroken heavy KBS x3; rest 2 min


A1. 20x3, 22.5x3, 25x3, 27.5x2, 30x2
A2. 8,8,7,7,6 - felt very smooth, mike told me to keeps feet together on my kip and it helps a lot 
B. 145, 155, 165, 175..back was sore going into this, had to fight to keep form at 175# with the 3 position pauses. Felt kinda week in those positions. A little frustrating.
C1. 10,20,30 all x8
C2. 2 pood. All ub. Felt good.

I have a few videos, will post when I get home to a computer.

Boarding my plan to go home, it's way to early. Still fighting this cold, I felt good when I started the workout yesterday but when I got to my clean grip DL I started feeling weak and shaky. It was weird. Won't have a lot going on at my parents so hoping to get well soon. Being sick stresses me out. 

I also did some rowing and glute drills in my warm up then did 
3 strict hspu
1 mu
2 strict hspu
2 mu
1 strict hspu
3 mu 
- these all felt great and easy! I didn't do it for time but all were unbroken. I felt like I could of done 5mu ub. Was working on extending my hips all the way on my kip and I think I made some progress because they felt easier. 

12/19

19-Dec
5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 5 min

(Used 185# for DL) 1- 16cal - http://youtu.be/8dt9WM1iTXE
2- 16cal - http://youtu.be/4DmEP9aKA5c
3- 14cal
4- 14cal
5- 13cal - http://youtu.be/pxT2-n4HSjA

Sets 1&2 felt great, 3 got a little harder and set 5 was tough, didn't keep my back tight on DL on set 5, they weren't hard I just have trouble keeping it tight when my breathing gets high. The 30sec on the AD was the hardest part of set 5. Legs were shot when I finished. Walked around for 5 min or so then sat down and 10 min later it hit me and I felt like I wanted to throw up, partly because I haven't done intervals like that in a while and I think because of all the medicine I took today to try and stay well. 

Fun session though!

Warm-up:
3rds: 
AD 10 cal
Run/Strech/glute drills
AD 10 cal
3 burpees
3 pistols per leg

Sleep - 9hrs, woke up a few times 

* Feel like crap tonight, felt ok going into the workout but not once I got home, didn't want to eat when I got home but made myself, took some more medicine and gonna drink some tea and hit the sack. Hoping to sleep this crap away tonight. 

* I guess between the high reps of bench press and push jerks on Monday and the ring dips yesterday, my triceps are sore! They started to get sore yesterday but are really sore today. 

12/18

18-Dec
AM - 6am (fasted)
A. Rear foot elevated DB split squats @33x1, 6-8x4; rest 90 seconds bw legs
B. Weighted chin up clusters 3.3.3x4; rest 15 seconds/rest 3 min
C. Single leg back extensions (drive through glute at the top)
5-7x3/leg; rest 1 min bw leg

A. 25#, 33#, 33#, 37# - may not be able to sit un-assisted tomorrow...
B. 10#, 12.5#(failed last rep on last set of 3) 10#, 10# - way tougher than singles or either I just picked the correct weight this time!
C. BW 7 each leg...butt burner

*Going to start calling my Tuesday AM sessions "Butt Burners"

PM - 6pm
10 rounds for time:
5 ring dips
5 CTB chin ups
3 wall walks

22:07

5 Ring Dips - all broken except rd 1..did 3,2 for 4 rds the 2,2,1 for another 3 rds then the last 2 rds were 2,1,1,1 - wanted to keep my rest short and keep moving
5 CTB - All Unbroken - these felt great actually 
3 wall walks - smooth and steady - well I'd say smooth and steady for the first 6 rds and then just steady the last 4 rds lol..last 4 rds I was able to do 2 back to back with just a 3 count in between but had to rest a little more to get the 3rd one. Felt better compared to the 30 last Friday. 
- Was at 10:15 after first 5 rounds, almost 12 min for last 5, happy to see I didn't fall off drastically for the last 5rds. 

* I almost thought for a slight second my butt wasn't gonna be sore, it felt good all day after the AM session, until I just sat down to eat and write this post :) 


Sleep Sunday night: 9hrs
Sleep Monday night: 7.5hrs - woke up this am with a sore throat. Been taking lots of vitamin C to make it go away. Feel better after working out than I did before

12/17

17-Dec
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Snatch grip RDL (use straps) @6020, 6-8x5; rest 2 min (use glutes
to drive you back up out of the hole)
C1. Bench press 10, 10, 10; rest 90 seconds
C2. Push jerk TnG 15, 15, 15; rest 90 seconds

B. Set #2 http://youtu.be/5-FHyU-36KM
    Set #3 http://youtu.be/Nxd7kjE0SSA
    Set #4 http://youtu.be/BcSYoSu5JP4
- Back, Butt and hamstrings were on fire during these..only did 105# wanted to make sure I felt comfortable and still was doing them correctly. Will start to add more weight. 
- First time ever using straps so just fast forward through the beginning of each video lol, I spend a bit of time getting them situated. 

C1. 95, 100, 105
C2. 95, 100, 100 - these got tough, shoulders were burning so bad on last 5 reps. I apparently don't breath on these cause I was so out of breath when I finished. 
Set #2 http://youtu.be/B00RJqIMl5E
Set # 3 http://youtu.be/KOro-OpGViY

+
4 rounds for time:
10 no push up burpee box jumps 24"
10 russian KBS 2 pood

5:06
http://youtu.be/i4CYo6xw6sg
- felt like 40 no push up burpees for time. 24" box is def more challenging than 20" 
- legs were burning and breathing was high but just tried to keep moving the whole time. Don't want to lose sight of what I learned the most this past week in AZ. The fact that even if I'm breathing super heavy I can still keep moving. Especially in a workout like this. 

Great day!

Testing Week In Arizona

Mon 

AM

FEV - 3 attempts at max lung capacity

grip - 3 attempts at max grip R and L

+

8 min build to max squat clean thruster in 8 min

rest 2 min - 150#

8 min amrap squat clean thruster - 75% of max

36reps @ 112.5#

PM

3 rds for time:

Run 400 m

Row 300 m

70 DU's

11:41 - I think?

Tues

AM

10 min to build to 5RM TnG Power Snatch

rest 2 min

for time:

30 KBS - 2/1.5 pd

30 burpees

30 CTB chin ups

30 box jumps - 24/20"

30 KBS - 2/1.5 pd

11 - something

PM

300 FY @ OPT - 189cal

Wed:

AM

Back Squat - build to a 12 RM - must be completed in 60 sec once set is started

(10 min to complete - max 4 attempts in 10 min once clock has started)

175#

rest 10 min

2 per team DU/burpee challenge - Max might have to join this one for numbers :)

(amrap DU's in 10 min - unbroken sets only, MUST alternate after each unbroken set, on top of every minute - perform 5 burpees each)

PM

7 rds for time:

10 power clean - 155#/100#

15 wall balls - 20#/14# to 10/9 ft

11:16 

Thurs:

AM

Reverse Shot Toss - 3 attempts at max distance 30.5ft - PR by like 4ft from optathlon

rest as needed

Max Vertical Jump - 3 attempts at max height - 19"

rest as needed

Max Broad Jump - 3 attempts at max distance - 7'7"?

rest as needed

Seated Med Ball toss - 3 attempts at max distance 22' ?

rest as needed

Grip Strength - R/L max - 3 attempts at each 39, 39

PM

amrap in 12 min - 2 scores:

2K row

rest of time max KB snatch - 1.5/1 pd - must alternate every 3 reps/arm

(sub 2K for men gets you 15 extra reps, sub 7:50 for females gets you 10 extra reps)

7:47

68+10

Fri

AM

for time:

50 TGU - alternate per rep - 30/arm - 1.5/1pd

40 T2B

30 wall walks

20 burpee jumping chin ups - 8 ft chin up bar

FOREVERRR - 31 min..now I get to do wall walks every week :)

PM - @ OPT

sprint repeat test

0-20 and back, 0-40 and back, 0-60 m and back - 240 m total

(rest 30 sec b/t sets x 4 - total time is score)

216 sec: 55, 54, 54, 53...may have paced too much

+

AD max cals in 3 min

72cal..PR is 75..my legs were shot by this point, so hard to make them push and go. 

SAt/Sun - well deserved rest - (MUCH NEEDED)

- Ate a delicious meal from Whole Foods - some pulled pork, sweet potato fries and coleslaw got a brownie too and ate it when we got back..which gave me a huge stomach ache but tasted so good!  Passed out at 9pm on the couch Friday night, got up and went to bed at 9:30pm and slept till 8:30am..slept a full 11 hours..it was amazing! Got up Saturday ate breakfast and we hung out with our friend Scott who lives in Chandler AZ, went and saw the Hobbit at IMAX, not a bad Movie, only slept for 10min during it. Michael prepared me by having me watch all 3 Lord of the Rings movies during our rest breaks from training in Scottsdale. A full 10hrs worth of LotR :) Went to Scott's Mom's house Saturday night for homemade Tamales!! She makes every ingredient from scratch, and I can't even describe how amazing these were! Went to bed again at 9:30 that night and got up at 5:30am to fly back to Memphis. Got home by 4pm and got all our grocery shopping and cooking done for the week! Sad I had to leave Scottsdale, but now that I'm back in Memphis I'm ready to attack the week. Can't wait to hopefully get back to Scottsdale in the spring sometime and train again!

This phase of new programming looks awesome and can't wait to work to get rid of this hitch! 

Grand Canyon

Grand Canyon Hike!

 

Michael and I hiked the Bright Angel Trail to the 3 mile rest house turnaround. It was a 6 mile hike total and decent in 2000ft of eleveation then a 2000ft elevation climb back up to the top. It was easy peasy going down, we were laughing and carrying on. It took us about 1hr 30min to hike down, we stopped and had a meal, it was about 12:45. We had some sardines, an apple, and pstachios. Turned out to be a good meal to prep us for the hike back up. I saw the exhausted looks on everyones faces as they were hiking up while we were hiking down and thought, is it really that hard. And yep it was hard. From mile 3 to 1.5 wasn't that bad, we stopped once and it took us only 36 min. But from 1.5 to 0 was the doozy. It took us almost an hour and half to hike. It was way steeper than the previous 1.5 mile. It was so worth it, and I will come back to hike a different trail or to hike further along the same one. The scenery constantly changed the whole hike and I was just constantly in awe of everything. I highly suggest everyone to make a trip out west. It's beautiful. 

 

 

 

Michael and I are all settled in to our hotel room here in Scottsdale now. Went to Costco and got our groceries and then cooked away for a few hours just like we do back at home! I am now ready to attack this week and all the tests we have! Can't wait to train with all the awesome athletes out here! I feel so blessed to have the opportunity and ability to do this.

12/7

7-Dec
10 minutes maximum for each lift
A. Squat clean; build to a 3rm TnG in 3 tough sets
B. Power snatch; build to a 2rm TnG in 3 tough sets
C. Push jerk; build to a max
D. Weighted chin up; build to a max
+
10 min amrap:
3 squat snatch 95
3 deadlift 195#
3 hspu
3 CTB chin ups

A. 160# 145, 155, 160
155 - http://youtu.be/jMapD1r0nog
160 - http://youtu.be/7yxTGNcJ7xc
B. 120#  105, 110, 120
110 - http://youtu.be/Ki8gYBED_aw
120 - http://youtu.be/9ZSq_-wdEjE
C. 165# http://youtu.be/b1hBTWE1f8o
D. 50#!! 10# PR, super pumped about this!
http://youtu.be/-OyahKrAmkE

10 min amrap:
3 squat snatch 95
3 deadlift 195#
3 hspu
3 CTB chin ups

6rds + 6
http://youtu.be/8tYtwXHXLLw
- Fun one, got winded on this one, haven't felt that in a while.

Sore today (Saturday) from yesterday, most likely because I got on a plane 3hrs after working out and traveled all day. About to go hike the Grand Canyon so that should loosen me up some!

Just got the agenda and tests for week! Cant wait!

11/5

5-Dec


A. 5 min amrap @85%
    Row 200m
    10 box jumps 24" (step down)


Rest 3 min


B. 5 min amrap @85%
    Airdyne 10 cals
   10 kbs 1.5 pood
   10 sandbag walking lunges
    5 toes to bar


Rest 6 min
x3 (3 times through all of them)

Felt good during this session yesterday, got good sleep Tuesday night 9+ hours. I got super hungry yesterday around 3:30 though, got Mike to bring me a clementine to the gym and ate it right before I worked out but I was starving by the end. Couldn't get home fast enough to eat dinner. Haven't had this happen in a while. I ate my normal meals. Slept great last night too got 9+ hours. Finally feel completely rested. Ready to attack tomorrows workout then fly out to AZ!

Was in bed by 10 pm each night and got up at 7:15 am. Packing tonight for our "Traincation" week!(Vacation+training week) :-)

11/4

4-Dec


AM
A. Push press 2, 2, 2, 2, 2; rest 2 min
B. Weigthed chin up 3, 3, 3, 3, 3; rest 2 min
C1. Close grip bench press 5-7x5; rest 90 seconds
C2. Bent over barbell rows 4-6x5; rest 90 seconds

A. 115, 120, 125, 130, 135

115 - http://youtu.be/6DJ43ppvAQg
120 - http://youtu.be/pkI6DirFLtQ
125 - http://youtu.be/6jKMLCtPZf8
130 - http://youtu.be/mQ7N8krPTVk
135 - http://youtu.be/ZH02Wsfo14k

B. 10, 12.5, 15, 17.5, 20
C1. 105x7, 115x6, 115x6, 115x6, 115x6
C2. 45x6, 45x6, 45x6, 45x5, 45x4

PM
20 min amrap:
1 parallete hspu - 6" from top of ab mat to top of the paralletes
2 muscle ups
3 hspu
4 toes to bar

http://youtu.be/t9SpHHS09ak - first 6 minutes

11 rounds even- had 10 sec left but couldn't get a phspu in. 
Everything was Unbroken. Felt good, shoulders were just on fire after about 7 rounds. They were burning bad but I was still able to keep moving through the movements without having to rest much. Spent majority of rest time after t2b before the phspu. Worked on jumping into the rings and going right into my MU instead of starting from the dead hang. It lasted for about 7rds and then I went back to starting from the dead hang because I was starting to get tired.

Was pretty tired today. Didn't get home from dinner till 10:20. The food was delicious  because we go to really really nice resturaunts but they are always from 7-10 pm and I can't leave before 10. It's one of those unsaid mandatory things. I had everything packed and ready for the morning so I was in bed by 10:35 and probably asleep by 10:45, I was exhausted. Slept till 6:15 and got to the gym about 6:45. I knew I needed at least 7.5hrs of sleep or I would of been worthless today. Took a little bird bath at the gym since we don't have showers and made it to work by 8:30. I can get away with that from time to time right now, but not come February. Took a 10 minute nap in the car when I got to the gym tonight and felt great and ready to go after that.

Shooting for 9+ hours tonight! 

11/3

3-Dec LEGGSSS

A. 1 1/4 front squat  8, 3, 8, 3, 8, 3; rest 2 min
B. Power clean x1/Hang power clean x1/Front squat x3; rest 2 min x8
complexes (increase weight each set, catch just above parallel for all
the pc's)
C. Snatch balance 3 reps x5 sets; rest 2 min
D. 1 set amrap unbroken wall balls

A. 125, 140, 130, 145, 135, 155
8@ 135# http://youtu.be/OsQiHzLnr_k
3@155# http://youtu.be/5RixqqKVW-s
- leg burners!! Legs were on fire after each set.

B. 115, 120, 125, 130, 135, 140, 145 
6 (135) http://youtu.be/Ef048RCZqiM
7 (140) http://youtu.be/DfDiE5ratwM
8 (145) http://youtu.be/g88ZCZtHrNY

C. 85, 95, 105, 115(missed #3), 115
3 (105) http://youtu.be/vK3PQ5sbzco
4 (115)  http://youtu.be/1p1Z-AKzyZs - missed #3 video says it's 105#, but I labeled it wrong.
5 (115) http://youtu.be/2oCva65VnC8
 - haven't done these in a while, took a minute to get comfortable

D. 61 http://youtu.be/Bwwm3wJh3ko

Had to knock this one out this AM because I have to go to a work dinner at 7 tonight and wouldn't of been able to fit it in. Usually don't prefer Monday AM sessions but felt pretty good this morning, just spent longer getting warmed up than usual. 
Everything's prepped for tomorrow so when I get home from dinner I can just go to sleep. 

Sleep: 10pm-5:30am 7.5hrs

12/1

1-Dec
AM - 8:30
A. Close grip bench press 6, 6, 6, 3, 3, 3; rest 2 min
B. Weighted dip 3, 3, 3, 3, 3; rest 2 min
C. Supinated strict chin ups; amrap sets of 3 unbroken in 7 min

A. 105, 110, 115, 120, 125, 130
B. 15, 17.5, 20, 22.5, 25 - on rings, forgot to note lasts weeks was on a dip bar thing.
C. 13 sets - http://youtu.be/u_YdZA0Hx7g

PM - 12:00
On the minute for 12 min:
2 muscle ups
http://youtu.be/UMKYhB7CUk8 - first half, camera stopped in the middle but Mike caught it.
http://youtu.be/m6M-iKd1Ti0 - 2nds half
- these felt great today! Learning how to fall from the top.
+
On the 90 seconds for 8 sets:
Amrap unbroken hspu

http://youtu.be/o89Dvvfi9zU
15(PR), 6, 8, 6, 6, 6, 6, 6
- Done at regional standards from this year.

11/30

30-Nov
A. Speed back squat 3 reps x20 sets (rest 45 seconds bw sets) @60% 1rm
(rest 3 min bw sets 10/11)
B. Power clean; 2 reps on the minute for 7 min @85% 1rm
C. Power snatch; 2 reps on the minute for 7 min @80% 1rm
+
10 min amrap:
10 hang squat clean 65#
5 ghd sit ups

A. 140# - http://youtu.be/o-REX4rOxjA
B. 155# - http://www.youtube.com/watch?v=8VBVIcHMTZQ&feature=share&list=UL8VBVIcHMTZQ
C. 112# - http://www.youtube.com/watch?v=2tWByD-OTFA&feature=share&list=UL2tWByD-OTFA

Cleans felt better than last Friday. 

10 min amrap:
10 rds - broke only on 1 round I think..tried to keep moving and push through the burn. Felt good http://www.youtube.com/watch?v=UwLwwRnFwCM&feature=share&list=ULUwLwwRnFwCM
Sleep: 8.5 hrs 10:15-6:45, woke up 15 min before alarm. (want to start tracking my sleep)