12/29

29-Dec
AM
12 min amrap:
150 wall balls
150 double unders
150 back squats 135#

150 wall balls + 150 du's + 30 back squats

Wallballs: 6:49 - 30/20/10/10/10/10/10/10/10/10/10/10 with :10 rest btwn each set. Goal was to finish under 7.

DU: started at 7:15 - broke at 60 then tripped at 93, broke at 110 then tripped at 145 finished at 150 at 9:17, goal was to finish these at 9min mark. 

Back Squats: started at 9:30 went straight into them and did a set of 5 then did a set of 7 then 8. I had 20 done at the 11:15ish mark started back at 11:30 and knocked out 10 to get to 30. My goal was to get 30 back squats in. Def was a push to get the last couple. I feel pretty good about this workout today, I felt like I kept moving the whole time and pushed. Not sure where to speed up or pace a little more to get more reps in, maybe just need to push harder on back squats to get more reps

PM
1-2-3-4-5-4-3-2-1
Deadlift 205#
parallete hspu

http://youtu.be/s_VivMfKGNg

10:30 - 1:36 faster than last sunday! I was happy about that, phspu felt better, mainly my kip felt better. I missed a rep or 2 but not as many as last week. I used 5 1/2" deficit. And this time I actually kicked up into the handstand then lowered myself instead of starting from the bottom. I figured in competition they would make us do this so i need to start getting comfortable doing it. I have ths fear for some reason of kicking up onto paralletes but I didnt die or crash ha. I did mostly singles but a few doubles on the set of 5. I was at 4:25ish when I got through the first 1-2-3-4 the set of 5 was probably one of my best. I think I will just keep getting better at these the more I practice them and do them in workouts. 

I was tired today but I feel like i finished the weekend better and stronger than the past 2 weekends.

Here's video of part of my thruster/ctb workout from Friday AM http://youtu.be/nbBoGSURf-M

12/28

28-Dec
AM
Row 2k for time

7:42 - all time PR is 7:35. Felt good to hit 7:42 today. I know I could of hit 7:40. I didnt sprint hard till last 150 instead of 250m. my avg pace was 1:55.7  

PM
Airdyne 20 min for max calories
(5 CTB on the top of each min mandatory)

212calories

did all CTB Unbroken, i was pretty excited about that. They felt great today! I got back to the AD with about :42 seconds on each minute. I wasn't sure what pace i would be able to hold but after about 3 minutes in I could tell what I would be able to hold for the 20min. Its so weird, workouts like this I feel like I have so much control over and always feel good. I guess because they are more aerobic, but on a sprint workout I feel in less control and more out of my element.

Also, i dont know what I did between last night and before I started training today but my shoulder didnt hurt at all today, not even the littliest bit while warming up. Yesterday it hurt warming up for CTB then felt better as I got more warm but never 100% but today its been great. Thank goodness! Getting pretty sore as the night goes on. Quads are sore and biceps and lats are sore too. Energy is pretty good. Hopefully I dont crash tomorrow like I did last Sunday. 

12/27

27-Dec
AM
21-15-9
thrusters 95#
CTB chin ups

Did this at 9:30am

7:39

:31 second PR over last time

Felt stronger overall

Thrusters- 21: 6/5/5/5  15: 5/5/5 9: 5/4

CTB- 21: 5/5/4/3/2/2 15: 5/3/3/2/2 9: 3/2/2/1/1

I could tell i hadnt trained hard in 4 days but my body did feel good and rested. I did the first 21's in 3min the 15's took about 3min then 1:30ish fotr the 9's.

Noon
For time:
Sandbag run 800m
30 burpee over walls
800m run

Did this at 12:30pm

16:17

3:50 or the sandbag run(done with a 20# medball)

9:37 for 30 burpee wall climbs

2:50 800m run

Felt pretty good, just was breathing pretty heavy the whole time on the burpee wall climbs

PM
3 rounds for time:
15 power snatch 95#
10m hs walk

DId this at 5pm

11:29 - wanted to do it in under 10

Power snatches rd 1: 3/3/3/3/3 rd 2: 3/2/1/1/1/1/1/1/1/1/1/1 rd 3: 3/2/1/1/1/1/1/1/1/1/1/1

HS walks - walked on avg about 8ft before falling..took me a minute to get going on them on rd 1, i was breathing a little heavy and tried to go right in to them and kept falling down. I didn't realize our gym is at a slight up hill the way i was walking and Mike told me afterwards it makes a huge difference. Next time i will just go to the crossfit gym down the road to do hs walks. They were fun! I miss doing them in workouts, i like the challenge. 

Energy was pretty good all day! My stomach kept cramping though near the ends of my workouts but I started my cycle this morning and realized that was why. Its more my adomen that was cramping. Legs and biceps are a little sore this morning, but other than that i feel good! Slept like 10hrs! ABout to start todays session here soon. I have most of the AM session on video and the PM one just havent uploaded them yet. I will soon though.

12/22

22-Dec
AM
1-2-3-4-5-4-3-2-1
Parallete hspu
deadlift 225#

12:06
This didn't go so smooth. Hspu were tough today, I didn't realize I did like an inch more in depth but just didn't feel strong with them. I felt worn out today.

First part of 1-4 took me a lot longer than the 2nd 4-1. Got in a better rhythm half way through.

http://youtu.be/dTqz77JYwzk

PM
For time:
Sandbag run 800m
Airdyne 80 calories
800m run

11:56 - this felt good actually. Ran with a 20# med ball.

First 800m took 4:00 

AD 80cal took 4:50

Last 800m took 2:56

I am tired! Looks like a have a few days to rest though. I work Monday and Tuesday and then have Wednesday the 25- Wednesday jan 2nd off work! Pretty pumped! And no travel plans! My parents are coming to visit me finally for a few days.

12/20

20-Dec
A. Squat snatch; build to a max

155 PR! 115-125-135-140-145-150-155

Missed 155 2x and 145 or 150 once. Felt good today!

155- http://youtu.be/iKjoqDj7964 

B. Clean and jerk' build to a max

190 pr! Couldn't clean 195, hips were pretty tired after 190.

190- http://youtu.be/Zeco-m_mi88

190 felt pretty good!

C. 30 squat snatch for time 115#

7:30

Breakdown if splits attached. Missed my last rep. Tried to push to finish in 7min but failed the last one. I was literally pulling and just dropping towards the end , felt pretty cool/good. Only caught a few off balance.

12/21

21-Dec
AM
50-40-30-20-10
thrusters 45#
double unders

10:20

50- 23/15/12 DU 35/15 tripped 

40- 16/14/10 DU 40ub

30- 13/10/7 DU 30ub

20- 12/8 DU 20ub

10- 10 DU 10ub

Felt pretty good on this, tried to keep break short and concentrate on breathing during du. Shoulders burned on thrusters , legs started burning on the 20 and 10

Noon
7 min amrap:
7 power clean 135#
7 burpees

5rds + 7 cleans
http://youtu.be/qgbPULbDCKE
Please take note if my personal motivational coach today haha. This is why I usually train when he's training but I was def glad mike was there to push me, felt good to really push as hard as I could. 

PM
Row 2k for time

7:45- 1sec faster than last time we tested this as workout 3 of the day for competition prep. Legs were just tired.

Weather has been crazy here and it has made my sinuses bad, had a bad headache yesterday and woke up with a lot of sinus pressure and stuffed nose. So I didn't he started until noon because I felt like crap. Did the am session rested about 2hrs then did workout 2 then rested about 3 hours and took a nap and rowed. It was storming like crazy and literally a minutes afte I finished rowing the power shut off for like 3 hours and just came back on. We ate pizza for dinner and I feel way better now. Last week it was 30 degrees out then 3 days ago it jumped to 70 degrees and humid and I couldn't breath and dang I was sweating like crazy today lol it felt so hot lol. It will drop to 30 degrees again next week. Joy :) lol

12/18

18-Dec
A. Muscle ups; 30 perfect reps not for time (performed in sets of 2 or bigger)

15 sets of 2 

B. Split jerk; 7 singles @80% 1rm; rest as needed

Done 160#

C. HSPU; amrap unbroken x2; rest 3 min

25/20

Pretty happy with this, hspu are getting better

D1. Thrusters 10 for time 95# x2; rest 2 min

:28 and :24 unbroken 

D2. power snatch 10 for time 105# x2; rest 2 min

1:04 and 1:00 all fast singles. Felt good! 

12/17

17-Dec
Row 500m @85%
rest 2 min
x5
+
Airdyne 15 min z1

All rows at 1:57 felt good

AD done- jammed out to some Christmas music by myself 

12/15

15-Dec
AM
5 rounds for time:
Row 500m
15 hspu

16:40- pretty pumped about this one.

Hspu felt great! I rowed a 1:58-2 the whole time. My quads really burned towards the end, they were sore from wb. But hspu I did as follows-

15ub/ 13-2/ 10-5/ 9-4-2/ 8-7

I was super happy that I didn't have to break much, they felt really fast for theist part too. I felt like the really didn't limit me too much


PM
10 rounds for time:
3 deadlift 225#
3 front squat 135#

6:16- everything ub- felt good, dl felt better 

http://youtu.be/uaIHKY71UXQ
...
Rest exactly 2 minutes after completion and you have 3 min to
establish a 1rm split jerk

http://youtu.be/zCkZbaSFhHs

185. Started at 165-175-185-190x had like ;15 left to try 190 and it wasnt long enough, barely missed it.

12/14

14-Dec
AM
4 rounds for time:
200m sandbag run
400m row
8 wall climbs

17:40 - substituted jumping ctb for wall climbs because it had poured the night before and the yard was soaked around the wall. Not sure if that was a correct sub but felt like it

PM
A. Build to a max squat snatch

Finally had a pretty good day snatching. Getting closer to 155, I will get it soon!

150-http://youtu.be/PpG41mJMjE0

155-http://youtu.be/4K_fMvwgADY

B. Build to a max back squat

240. Got stuck above parallel again on 245.

245-http://youtu.be/eCBCy_WAhy4
+
200 wall balls for time

10:47

I think I paced a little too much. I didn't know how those last 50 would feel but my last 50 ended up being my 2nd fastest outside my first 50. 

15-15-10's

12/13

13-Dec
A. 20 muscle ups for time

4:30 I think

4-2-2-1's should have just done 2's from the start I had 8 in 1 min I believe 

http://youtu.be/6OSxjMsPIhY
+
3 rounds for time:
20 thrusters 95#
15 burpees
10 box jumps 24"
(please record split at the conclusion of each movement in each round
and total time)

11:06

Rd 1- 3:18 

Rd 2 - 3:54

Rd 3 - 3:54

Here's the break down. Let me know if you can't read it..my hand writing isn't very good under fatigue ha

I started at the 31:00 minute mark

The time written down was the time on the clock at the last rep of each movement.

Did thrusters in 5's each rd

12/11

11-Dec
A. Clean pulls 5x5; rest 2 min

175-180-185-195-200

195 - http://youtu.be/hSuu4D47MqM

200 - http://youtu.be/Wp-p384Ug_0

195 and 200 were tough! Videod each set so I could watch to see if I was doing them correct and with good technique, didn't have any one there to help me but I think I did pretty good, at least until the 200#

B. Power snatch; 5 reps on the min for 10 min 53-75#

First 3 sets I did 65# next 3 70# and next 4 75#

Felt great 

First 2 minutes - http://youtu.be/vFHXnLY175o

+
Row 1k @85%
rest 2 min
x2

3:59

3:58

12/10

A. Squat Clean x1/ Push Jerk x3/ Front Squat x3/ Split Jerk x1 Rest 2:30 x6
(light/moderate)

95-105-115-125-135-135
These actually felt good! 135 was Moderate so I stopped there. I video taped one but forgot my phone at home today so can't upload it till later.

B. 30 burpee MU for time (12min time cap)
10:27
I had 21 at the 6:55 mark. These were a little harder than the Regional burpee MU, I think because the rings were so low at Regionals and I could jump into them. Kipping got me more tired I guess. My dip started to go the last 4-5 and I had to slow down a hair so I didn't fail the dip.

AD 20min Z1 - complete!

Good session

12/8

8-Dec
AM
35-25-15-5
CTB chin ups
Burpee box jumps 24"

17:24 

35's- 5-5-5-3-3-3-3-3-3-2

25's- 5-4-3-3-3-2-1-1

15's- 5-3-3-3

5's- 5

Burpees slow but gradually got faster. Did 15's and 5's faster 

PM
For time:
200 double unders
100 back squat 115#
50 alt'ing DB snatch 50#

20:47

Double unders sucked, weirdest thing. Haven't sucked at double unders in a while, felt like I could jump.

Back squats were good until about 50 in then my lower back locked up, frustrating because my legs were fine but my back hurt so bad when I hit the bottom of the squat. 

First 25 db snatch were a little slow but then I figured a way to do them to not hit my back and I think I did the last 25 i like a minute or 2. I did tng almost, it felt super light! I checked at one point toake sure it was a 50# the only reason my first 25 were slower was because my back was hurting and it hurt to squat am tighten my back to snatch it but then I just started muscle snatching them basically and bending over not squatting down to snatch it and it helped a lot.

Ready for training this week and weekend, I'm confident it will go better.

12/7

7-Dec
AM
With a 30 min countdown clock:
10 min to establish a 1rm snatch
10 min to row 2k for time (rest to end of 10 minutes)
10 min amrap:
5 shoulder to OH 135#
2 rope climbs

Snatch- 135

Row- 8:15

S2O/RC - 4rds + 5s2o + 1rc

This was terrible for me. I had no energy and after 500m of rowing I was in pain, I was having to try and pull so hard to just 

keep it at a 1:57-1:58, I don't know what was wrong with me...I guess i was just taxed from yesterday.

Snatch was heavy today, pull just felt tired. 

PM
4 rounds for time:
Sandbag run 200m
barbell walking lunges 95# x20 sets

19:20- did all my lunges ub, but last 2 rds of sandbag run I dropped the bag at 100m and switched shoulders. I ran laps inside the gym, it was too cold out. I ran 4 laps which was = to about 200m. I felt like it was pretty good to keep my lunges ub. I did 40 total each rd- 20 per leg. Sandbag was about 40-50lbs. 

12/6 pr Friday

6-Dec
A. Power clean; build to a max

190- http://youtu.be/5Bn550D-zQA

Pr! But Now my power clean and squat clean are equal again :/ 

+
30-20-10
Power clean 135#
hspu

15:47

PC all singles. First 30 I took a break after 10-20-25-30 3:30

30 hspu- 5-5-5-5-5-5 3ish min

20 pc all singles 5-10-15-20

20 hspu 6-6-4-4

10 pc singles

10hspu 4-4-2 

12/4

4-Dec
A. Front squat clusters 3.3.3x5; rest 20 seconds/rest 3 min

160-165-170-175-180

Happy to get 180 considering my 3rm was 190. Last cluster of three was tough

B. Power snatch x1/Hang power snatch x3; rest 2 min x5 complexes

100-105-110-115-120 - these felt great today!

120- http://youtu.be/d2Hl9h2CD8o kinda proud of this. Lifting has come along way since last year.

+
7 min amrap:
7 squat snatch 95#
7 deadlift 225#

3rds - http://youtu.be/LJCHZjlsGXY

This was tough, back was on fire.

Rd 1 snatch all singles dl 4/3

Rd 2 snatch singles dl 3/2/2

Rd 3 snatch singles dl 1/1/1/1/1/2

 

 

12/3

3-Dec
A. Split jerk; 20 singles @80% 1rm; rest 45-90 seconds bw

160# super easy! 45sec rest bw reps, wasn't tiring. Felt strong.

B. Muscle ups; amrap unbroken x6; rest 2 min

7 http://youtu.be/ZUaTiABNflg

4

4

4

3

4

Tied my pr on set 1 with 7 but repeatability is better, happy with almost 4 for all other sets. Dip ended up wearing me out. 

+
3-6-9
Burpees
CTB chin ups
rest 10 min
x2

1:38 http://youtu.be/8aWVbJaWHr0

1:42 http://youtu.be/ZgYeGqCSk5s

All ub. Ctb felt stronger, progress.

11/30

30-Nov
A. Power snatch clusters 5.5.5x3; rest 30 seconds/rest 3 min (tng)

85-95-105 these gt tough on the 3rd set but felt good. I felt pretty sharp. 

Set 2 105- http://youtu.be/YNLh8el5Bao

Set 3 105-http://youtu.be/xUDNJmcv8ZY

 
B. Deadlift gauntlet; 1 rep on the min beginning at 225# - add 10# per
failure until you pull a "tough" single, not a 1rm for the day

285- stopped at 285, 275 felt good 285 slowed down a good bit so I stopped there
+
5 rounds for time:
15 KBS 2 pood
10 burpees
5 box jumps 30"

13:49

KBS 8-7/6-5-4/6-5-4/6-5-4/8-7

Burpees steady and bj singles but tried to keep them fast

This was fun!

11/29

29-Nov
A. Back squat; 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min

185-195-205-195-210-220-205-220-235

-felt ok on these just felt a little stiff/slow

B. Bent over single arm DB rows; 8-10x5; rest 90 seconds bw arms

45-50-55-60-65(8) sets 1-4 all 10reps

+
Sprint 50m @100%
rest 90 seconds
x10

All sprints were about 7.3-7.7 I think, all in the 7's though. Felt good to sprint. These really didn't make me tired.

11/26

26-Nov
A. Squat snatch; build to a max in 5 attempts

75-95-110-120-130

These actually felt solid!

120-http://youtu.be/oizWjZEhewU

B. Squat clean; build to a max in 5 attempts

130-145-160-170-180

180 felt gooood!

170- http://youtu.be/J0RlnV8qDv0

C. Split jerk; build to a max in 5 attempts

125-145-160-170-180

Much better than Saturday! 180 felt light and easy!

180-http://youtu.be/l24MK8C09ns
+
5-4-3-2-1
Squat snatch 115#
Back squat 185#

7:08

Back squats unbroken, snatches singles. Squats got tough but snatches felt solid! 

rest 5 min
5-4-3-2-1
Muscle up
parallete hspu
box jump 30"

9:37

All singles except set of 2 mu, did those ub. Missed 2 phspu. Did 5-6" depth, they are slowly getting better and I'm getting more comfortable with them. 30" box jumps are easy now too! :)

rest 10 min
For time:

"Jackie"

7:42

Row 4:08

Thrusters 35-15 (hardest part of Jackie today)

Pull-ups 15-5-5-5 - pull-ups actually felt strong, I rested :10 before starting them because my arms hurt so bad from thrusters but I should of just started them right away because after my first one they felt easy. Def could of done 7:30 on this. 7:15 is what I got at regionals I think. Happy with how I felt and did after all I did before this.

The lifting was different, I'm so used to spend in so much time with "warmup" sets. Felt good to be able to hot those weights without lots of warm up sets.

This was a fun session, challenging and felt good. Shoulder is a little sore from it but it's feeling better.

11/24

24-Nov
AM
For time:
100 thrusters 95#
(5 burpees on the top of each min… 25 min cap)

18:36

7-6-5-5-5-5-6-5-5-5-5-5-6-5-5-5-5-5-5

The first 6-7 minutes probably felt the hardest but once I just accepted the pain and burn I was fine. I did the burpees semi fast, I found that easier. I usually did the burpees in :14 then started thrusters at :20 and had :20 to rest on average. My goal was sub 20 I may be able to do it in 18 sets vs 19. My arms were smoked from yesterday and now they are super smoked lol triceps are sore too

PM
Run 5k for time @85-90%

25 min..did an out and back. 3.1miles

It was on grass/dirt/gravel/the road when no cars were coming so that slowed me down a little, including that it's 35 degrees cold here today! Felt good to run though, it's been a while, felt a little rusty lol

11/23

23-Nov
AM
For time:
100 kbs 1.5 pood
100 push press 95#

19:03

Kbs were pretty easy back got tight and grip got tired the last few sets but I did them in 9 sets

11-11-11-11-11-11-11-12-11

Push press were rough, did them in sets of 5 the whole time..my arms were so smoked when I finished. Def need to get better at these I think

PM
A. Split jerk; build to a max

190- missed 195, my split was off today once the weight got heavy

B. Power clean; build to a max

185, tried 190, got a great clean pull in lol didn't have any left to drop

185-http://youtu.be/vHXbZRpYocE
+
5-4-3-2-1
Power clean 150#
box jump 30"

3:14 felt good!!

http://youtu.be/J_A1NVYzeC8

11/20

20-Nov
A. Squat snatch clusters 4.4.4x5; rest 30 seconds/rest 3 min (tng)

85,90,95,100,105 - no misses but 105 was tough. Made my back tight but ove felt good.

B. Back squat; 6, 1, 6, 1, 6, 1; rest 3 min

175,200,185,215,195,230

Starting to feel stronger in these again. Legs are coming back to life from the weekend ha
+
For time:
30 power snatch 65#
30 power snatch 105#
60 calories airdyne

13:45..everything in singles. Hands were raw from tng snatch in part A and then starting to rip the first few at 105# so I snatched with fingertips basically lol. the 105's took me longer than I wanted. The ad took about 3:30. Would like to test this again one day. 

Good training day overall.

Shoulder started feeling much better today. I took ibuprofen every 4 hours and did some exercises. I think after tomorrow it will feel even better. 

11/19

19-Nov
A. Split jerk clusters 2.2.2.2.2x5; rest 30 seconds/rest 3 min

125,135,140,145,150

Felt pretty good, really focused on splitting fast. 145 and 150 got tough last few sets of the cluster

B. Parallete hspu; 6 for time x5; rest 3 min

5"

3-1-1-1 / 1:10

3-1-1-1 / 1:30

3-1-1-1 / 1:30

4-1-1 / 1:05

4-1-1 / 1:05

4-1-1 / 1:07

Finally got not comfortable and learned how to kip better towards the end, helped a lot. I have a video if you want to see, just need to load it.

C1. CTB chin ups; 7 unbroken x5; rest 30 seconds
C2. 5 muscle ups for time x5; rest 4 min

Well my shoulder was still bothering me, hurt to kip a lot so Mike told me to substitute, I didn't want to but figured i should. I did 7 ub supinated strict chin-ups rest :30 7 ub ring dips rest 2:30 x 5

Strict chin-ups felt great and fast! Same with ring dips! I did an Amrap my last set and got 9 chin-ups and 11 ring dips.

+
7 burpees AFAP
Row sprint 200m
rest 4 min
x6

This was fun, but spicy!

1:04

1:04

1:01

1:00

:59

:59 http://youtu.be/ZRlDicf9Rk8

Be careful I went fast on burpees!! 

I'm challenging mike to 5 burpees for time this weekend haha. 

11/17

17-Nov
AM
A. Power snatch clusters 2.2.2x5; rest 20 seconds/rest 3 min

110# all sets. My legs and hips were so smoked from yesterday it felt like 110# was 140#

Set 5 http://youtu.be/X4pOYY-BdU8

B1. TnG deadlift; 10 unbroken heavy x5; rest 20 seconds

195,200,205,210,220

220-http://youtu.be/Wl11Ht_g2Jw

DL felt great and strong today actually! I was surprised.

B2. Prowler push 20 seconds light/fast x5; rest 3 min

It had just rained so I couldn't push the yoke my shoes just slipped in the road and I went no where lol so I decided to pull our home made sled that's made out of a crate lol video of set 5 above 

PM
3 rounds for time:
25 power clean and jerk 53#
25 calories airdyne

8:42

Rd 1 - CJ unbroken 

Rd 2 - 12-8-5

Rd 3 - 12-8-5 

My breaks were very short when I broke Cj and I went straight to the ad the first 5 cal were the hardest. Felt good though. 

Left Shoulder is a bit sore. I think it's a little impinged, feels like something pinching when it's in a certain position but once I get past that spot it's ok. It's happened in the past. Taking some ibuprofen should be fine. 

11/16

16-Nov
AM
A. Squat clean; build to a tough single

160-170-180-190-195missed

190-http://youtu.be/M1Va7_E5WzM

Felt pretty good on these, some felt better than others

B. Front squat clustesr 5.5.5x5; rest 1 min/rest 3 min

140, 145, 150, 155, 160

Felt pretty good with these last few sets of the clusters got tough

C. Barbell forward lunges 20 alt'ing steps x3; rest 2 min
85# legs were tired when I got to these

PM
50-40-30-20-10
Unbroken wall balls
unbroken double unders

11:04

50-50 3:05

40-40 6:05

30-30 8

20-20

10-10 11:04

Triped on first set of 50 du so had to start over. 40 wb was the toughest, I got 20 in and my shoulders started burning so bad I almost didn't think id make it to 40 but I did. 50's and 40's were the toughest the it got easier. I think if I didn't have to do it ub I would of been able to go faster but who knows maybe he breaks would of added up. This was challenging though

11/15

15-Nov
A. Muscle ups; 5 for time x8; rest 3 min

UB :27

UB :26

UB :26

UB :26 http://youtu.be/-EI89T7awoc

3-1-1:50

4-1 :35

3 :15

Did not do, hands ripped on rep 3 of 7th set.

B. Strict hspu; amrap sets of 2 unbroken in 10 min

14 sets = 28hspu. Thought that was pretty good, I think I could get 30 strict in sub 10 now if I could do singles.

+
1-2-3-4-5-4-3-2-1
Unbroken CTB
burpees
rest 8 min
x3

3:32

3:15

3:04 http://youtu.be/jQuk5hqOILs

Felt pretty good on these. Really tried to push the last set 

Arms and shoulders are soooo tired lol gonna be sore tomorrow

11/13

13-Nov
A. Power clean clusters 2.2.2.2x5; rest 20 sec/rest 3 min (TnG)

125, 130, 135, 145, 150 

150- http://youtu.be/(null)

B. Split jerk; 2 reps on the 30 seconsd for 10 sets @60% 1rm

120# completed no missed reps. This burned, never came close to failing any but got my shoulders burning.

C. Parallete hspu; amrap in 1 min x5; rest 90 seconds

5" 4-3-4-4-4

Paralletes are much harder for me than plate deficits. I think it's just a comfort thing. I'm more timid with paralletes

+
6 sets @100%
10 KBS 2 pood
15 burpees AFAP
rest 4 min

:59 http://youtu.be/nKYTUI38XyY

:57

1:00

1:02

1:07

1:04 http://youtu.be/TBA2_vTUf-4

These got tough after set 3! Mainly burpees. My pushers were tired. 

11/12

12-Nov
Wpalooza workout
+
A1. OHS 8-10x6; rest 1 min
A2. 15 CTB for time (big of sets as possible, no singles) x6; rest 3 min
+
3 rounds for time:
30 unbroken thrusters 33#
300m row

A1. 105, 110, 115, 120, 125, 135 all x10

A2. 15 ub :27

       15 ub :29

         10-5 :42

      8-4-3 1:03

      5-5-5 1:03

   5-4-3-3 1:07

Happy my first 2 sets of ctb were ub. Hit a wall after 3rd set of ctb. This made my left shoulder cramp up, a little sore but should a fine tomorrow. 

3rds for time

30 thrusters ub

300m row

8:01

Felt pretty good on this, kept a steady pace till last 300m row

Good session overall. Will send you wodapalooza video once it uploads.

11/10

Wodapalooza workout
+

A. Squat snatch clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min 

B. Deficit hspu; 4 for time x5; rest 3 min
+

12 min amrap:

3 muscle ups

6 burpees

9 front squat 135# (from floor)

12 deadlift 225#

48 double unders unbroken

A. 120, then 125 for last 4 sets. Hips got tired today and missed a few in set 3 and 5.

B. :17 :18 :17 :18 :16 all ub

Theses felt great. I have video of last set. Did 5 1/3" same deficit as OC.

12min Amrap

Rd 1 mu ub rd 2&3 singles

Burpees steady

FS squat cleaned them all and did all 3rds ub

DL this was toughest part. Rd 1 4-4-2-2 rd 2 3-3-2-2-2 rd 3 2

DU rd 1& 2 ub 1st attempt each rd

Fun!!!

Good day overal just was hoping to do better on WP, attempted 170 twice but just didn't have it. Want to get better at oh still. Long testing week with the qualifiers, ready to train again and get back to a routine. 

11/3

3-Nov
OC 3 

4min Amrap 

8 thrusters 

8 ttb 

5rds + 6 thrusters

PM
A. Squat snatch clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
B1. Back squat 5x5; rest 2 min
B2. 7 muscle ups for time x5; rest 2 min

A. 120, 125, 130 missed 1 rep, 130 missed 1 rep

Set 4 http://youtu.be/VecVNiimFGM

B1. 195, 195, 200, 200, 200

B2. 1:10, 1:09, 1:27, 1:50, 1:45

Snatches felt good! Missed a couple but felt good considering I haven't snatched heavy in a while

Back squats felt heavy! Hips were tired! 

I could tell I haven't been backsquatting heavy but I'm sure after a few sessions it will come back.

Hips and every thing else was smoke on mu after set 3. But felt good to get the volume in. 

Could tell I haven't had a training session like this in a few weeks, excited to start training again! :) 

10/29

29-Oct
12 min amrap:
12 DB squat clean thrustrs 25#
12 burpees
6 strict chin ups

Did this in the hotel fitness center. Thankfully they had dumbells not pull-ups bar though so I substituted 6 db curls 25#

5rds

Rd 1 I did the thrusters ub then did 6/6 next 4 rds and did all db curls as 3/3. Felt good to do this, got my breathing up and burned the shoulders. I ran on the treadmill for a warm up and cool down. For lunch they served is chicken tamales, rice, pasta, bread, salad and cookies. I ate 2 tamales and ate the chicken out of 3 more and had salad so not the best lunch before a workout but I did the best I could. About to go eat a steak for dinner!

10/12

Sat
AM
thruster/double under workout from IR

PM
A. Back squat 3x3; rest 3 min
B. Squat clean; 3 reps on the min for 10 min @165#
+
8 min OHS/TTB/muscle up workout

30du

15 thruster 28# 

5:15

Hit a wall rd 3 broke thrusters 10/5 then rd4 5/5/5

I will go faster next weekend, my shoulders just got tired and I had these big clunker dumbells 

http://youtu.be/vuWpqCTU6VQ

PM

A. 195-205-215 - felt good to back squat heavy again, I miss it

B. 25 of 30 reps :) you know the story here, it was fun though! 

Hips and legs were smoked after the cleans so I rested a good 20min before I started the metcon

8min clock

15/12/9 ohs75# ttb - 3:02

15mu in remaining time

- tried to jump right into MU and missed my first one, just needed 10 extra sec. Going to try to push for 16-18 MU next weekend 

http://youtu.be/V-pb4vY1iJU

10/11

5 sets @game pace
Run 200m
20 power snatch 95#
20 shoulder to OH 95#
Run 200m
10 power snatch 95#
10 shoulder to OH 95#
rest 3 min bw sets

This will be a long monotonous workout ha..

Did it all in sets of 5. Averaged 5:40-5:50 a set. Not doing sets any larger than 5 next weekend. Legs got kinda tired, just jogged the runs. They are setting a time cap but haven't announced it yet. 

10/9

9-Oct
A. amrap sets of 5 unbroken CTB chin ups in 4 min
B. Wall balls; 30 unbroken x5; rest2:30
+
Row 500m for time

A. 40 only got 3 of my last sets attempt so 8 sets missed set 9

B. Complete last 2 sets were toughest. Had to jump a little on the last 10reps of those sets. Legs were fine it was just my shoulders that blew up.

500m row..

1:36.7 PR by .5 sec I think. A PR is a PR with a 500m row right? Haha I was in major pain after this. It hurt so bad. I held a 1:35-1:36 first 300m then held on the next 100m then the last 100m I was just pulling with all my might lol 

10/6

6-Oct
AM
Squat clean x1/Hang squat clean x3/Front squat x5; build to a max of
the complex in 10 min
rest exactly 5 min
10 min to establish a 1rm jerk from blocks

165# missed 3rd hsc at 170#. 

Leggs were smoked going into this. Thumbs were sore, but it was fun. I know I have 170 in me. 

165#http://youtu.be/nPUjZmHxvxY

170#http://youtu.be/ZVNLdxgXQkg

195# jerk 

Jumped to 205 because 200 is my max and I wanted to go for it but I just kept barely missing it. Can you tell from my videos what I did wrong? 

185#http://youtu.be/EYb2Yc5EPDU

195#http://youtu.be/arNh9EBYdec

205#http://youtu.be/D1MSLCkwoz4

205#http://youtu.be/BWYaZswtrPE

Noon
20 min amrap:
20 thrusters 95#
20 CTB chin ups
20 burpees

3rds + 20thrusters +10ctb

Super happy with this. Last time I got 3+ 6thristers and that was with regular pull-ups not ctb. Rd 1 I did thrusters 8-7-6 then ctb 5/4/3/3/3/2 burpees I tried to push some and just breath. Rest of rds I did thrusters 5-5-5-5 and ctb and burpees same as rd 1. I had 2 rds done in 11:05ish I hit a wall rd 3 of thrusters and wants to throw up lol but I didn't last 20 thrusters were a grind. 

PM

5 rounds for time:
100 double unders
300m rowing

14:46

Gave it all I had left. Everything was tired. All sets of du were broken. Shoulders were on fire. Rowed a steady pace around 2:00 until last rd then I just went all out but legs didn't have much left. 

Eating and eating more right now :) 

Mikes in Scottsdale this weekend so I not only had all these workouts I got to do all the chores in between :) jk it wasn't bad kept me from getting lazy and stiff. Each day I did the workouts at 11, 2:30, 6. I started my cycle this morning after my am session so that explains why I've been so sore the past few days I think and why I was so tired thurs and Friday. 

Solid training day and weekend though I feel like!! 

10/5

5-Oct
AM
Squat snatch - build to a 10rm TnG in 15 minutes

110#

http://youtu.be/69kS4rjitjM

Tried 115# after resting about 8min but missed rep 9. Almost maybe if I would of tried 115 first I would have got it. This lit my forearms hips and legs up and breathing of course. 

Noon
5 rounds for time:
10 OHS 95#
10 toes to bar
10 box jumps 24"

7:45

http://youtu.be/GgvL21ZpdQw

All ub. Felt pretty good about this I think. I'm sure there was room to make up a little time. Glad I was able to keep ttb ub though. 

PM
Row 2k for time

7:45..I was pretty disappointed. It's :10 off my pr. I was hoping for at least 7:40. I was on pace for the first 1000m then hot a wall. My legs started burning like crazy and I tried pushing as hard as I could but just couldn't get the time down. I fought the last 1000m which was the most frustrating, knowing I was pushing and the still put up a slow time. My legs were smoked/achy going into it, but I feel that shouldn't be a factor anymore. I guess even though my legs were tired I felt I still should of been able to do better. Maybe I'm wrong. I was upset at first when I finished but I'm over it now and it is what it is and I can't dwell on it, I just have to move on because I have 3 more workouts to do tomorrow!

10/4

4-Oct
AM
21-15-9
thrustrs 65#
chin ups

PM
21-15-9
deadlift 155
hspu

Fran 4:05..horrible. 

http://youtu.be/4NrfwYXtaE4

Only did :5 better than my best, but it's been 1.5yrs since I've done it and I really thought I'd do better. I did all thrusters ub..they felt fine, much better than past but pull-ups felt awful and slow. I did 15/6 - 8/3/4 - 3/3/1 I wanted to break 4min and was really disappointed. I thought I'd be able to. I practiced a lot of butterfly pull-ups Wednesday and my biceps are super sore, I'm not blaming it on that but that's all I can think of that May have affected it. My forearms and biceps blew up at the end..

Diane: 5:47

http://youtu.be/9sWXaS7BN-c

Went better than Fran I think, but I've never done regular Diane before.

DL 12/9 - 9/6 - 9

HSPU 8/7/6 - 6/5/4 3/2/2/2 hit a wall the last 9 hspu

Was at 4min about, going into rd of 9

Practiced more butterfly pull-ups. I'm determined to fix my slow awful pull-up issue. I'm getting the feel down, I just can't get past 10, I haven't learned how to breath yet so by 8 or 9 I'm out of breath because I don't breath and then I lose my rhythm I think.