4/30

30-Apr
A. HS walk technique work
+
On the min for 20 min:
Odd- run 100m
Even- 4 front squat 115#
+
On the min for 20 min:
Odd- 8 thrusters 65#
Even- 2 parallete hspu
+
On the min for 20 min:
Odd- 4 thrusters 95#
Even- 8 ghd sit ups

A. Did 5 sets of 15-20ft did 2 of them with out falling and the other 3 i fell once. Felt more controlled. I can see where just practicing these in warm-ups like this will help me a lot, just keeping me comfortable with the movement.

100m run
4 fs@115# - these all felt great. Never got hard. 

8 Thrusters 65# - felt light after doing the fs, got tougher last 4 sets. Shoulders were burning
2 phspu - did first 5 sets ub and then did 2 singles for last 5 sets. Went deeper than usual considering the depth we did this past weekend. I didn't go quite that deep but maybe and inch or so less. I think i was at about 6". I narrowed my hands on these and it helped alot. Felt much better. 

4 thrusters 95# - focused on keeping my core tight and pushing my knees out, I could tell a difference. I just have trouble keeping my chest high and core tight when my breathing gets heavy.
8 ghds - no problem with these. 

Great training session, I went straight into the 2nd 20min from the 1st one but had to rest 1 minute going from the 2nd 20min to the 3rd to change my weight. Hands are just about all healed up. Another night of neosporin and lotion and they will be as good as new.

4/23

23-Apr
Row 10 min z1
+
Row 500m @1:54 pace
rest 2 min
x4
rest 5 min
x2

1:54
1:54.4
1:54.4
1:54.3
1:54.4
1:54.0

#4&6 were the hardest was averaging 10m per pull. I would count up to 25 for first 250m then count down to 0 for last 250m. Helped mentally. Felt good to do this, I was stiff from the weekend. Feel great this morning. Headed to Scottsdale afterwork today! Can't wait!!!

4/21

21-Apr
AM
3 rounds for time:
5 power snatch 95#
10 pistols
5 wall walks
10 box jumps 30"

8:51
http://youtu.be/c8Swk1NxnFA

Felt pretty good during this. Did all snatches in singles, pistols pretty steady, not super smooth today though, wall walks just tried to keep moving, bj no bounding, did a mix of step down and jump down on these. Tried to pick the pace up on rd 3 of these. Took me a while to get going and warmed up today. Whole body is just stiff and sore. No complaints though, glad to be able to train hard and often again.

4/20

20-Apr
AM
For time:
50 CTB chin ups
Each time you come off the bar you must perform a 200m run

9:28

10-9-8-7-6-5-5

Arms and forearms were still tired from this morning and yesterday. Each set was basically an ub Amrap, may could have done 12 at the start but didn't have any more in me on the other sets this afternoon. Goal was to attempt 5 sets of 10, maybe another day I could get that.

4/19 pm

PM
21-15-9
Deadlift 185#
HSPU

8:15

http://youtu.be/TiwJ7001k4E

But I did 23 hspu to begin with instead of 21 and 22&23 took me like 15-20s lol..will have someone count me next time

Did 12-9 on dl - should have done 8-7-6 probably. 8-5-5-4-1 hspu. 5-5-5 dl then 3-3-3-2-2-2 then 5-4 dl and 3-3-2-1 I think

Would of been like 22nd at regionals I think if I did 155 I would of be able to go faster. Dl have been feeling heavy lately. Pretty fatigued, gonna rest up good tonight.

4/19 AM

19-Apr
AM
A. Squat snatch gauntlet - beginning at 95# adding 5# per minute until
failure (3 burpees on the top of each minute)
+
9-7-5
Squat snatch 110#
Muscle ups

A. 135# missed 140, attempted 2x
- felt pretty good, snatch felt a little off. Could just tell I haven't done anything like this or snatched heavy in a few weeks

+
11:05
2min PR over regualar 95# amanda. Super happy about this. I usually tng the last 5 reps at 95# too and with 110# I had to do singles. I did my first 2 mu of set of 9 as a double then did rest as singles. Just wanst feeling it with the MU today. Grip was still fatigued from Tuesday and abs are very sore. Body is going through shock I think from not being able to train much during the open and tax season. It will wear off after this week I'm sure.

I have some video that is uploading. Excited to test Diane tonight, I've never done it before.

4/17

17-Apr
20 min amrap @85%
Run 400m
Amrap unbroken hspu (perform these all out, only the runs @85%)

400m - 7 avg 1:45 pace
Hspu - 18,14, 12, 11, 10, 10, 9 =84

Super happy with hspu. Fell off the wall on #10 of the last set. I'm sore today from yesterday so today actually felt good wen though my shoulders were on fire by the end.

4/16

16-Apr
On the min for 20 min:
Odd- 5 unbroken CTB chin ups
Even- 5 thrusters 95#
+
On the min for 20 min:
Odd- 7 OHS 45#
Even- 7 toes to bar

All ctb and thrusters were unbroken. Ctb actually felt great. Felt like my form was clicking more. Thrusters started getting tough last few sets. Have trouble being smooth with 95#.

All ttb and ohs were ub. This felt easier than the first 20min. Went straight into it with 1min rest between each 20min set.

It was hot today! 80 degrees haven't trainf in that kinda heat in months! Felt good, I've missed it.

4/15

15-Apr
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1

The happiest day! Tax season is over! I survived! 

Completed the AD intervals. Got almost 300 cal in the 20 sets. Felt good. The weather was nice so I put the AD on the back porch. 

Took the morning off from work to sleep in and just relax and do a few things around the house. Glow needed a bath bad, she was getting smelly so I washed her. Now I have a clean dog and a clean house! Ready to attack this weeks workouts! Look tough and fun!

Rows

Got off work at 6:30 and didn't know what to do so I decided to go back to the gym and do my rows! I also did a little tng snatch work. Worked up to 95# for 5. Didn't work up to a 5rm, I hadn't snatched in a while so I wanted to get some work in since I missed the 5rm on Tuesday.

Row 500m @1:55 pace
rest 2 min
x4
rest 6 min
x2

1:54.5
1:54.7
1:55
1:54.5
1:54.5
1:54.5

Felt pretty good on these. 4th one got a little harder and number 6. I could tell I haven't done these in a while. Also, had a big issue with my feet cramping last night. I did some tng snatch work after the rows and my left foot kept cramping the whole time and then last night when laying in bed my foot cramped again really bad but in a different spot. Mike said he thinks its cause I haven't rowed in a while and I've been sitting so much at work. I dont know.

4/11

11-Apr
A. Squat clean and jerk; build to a tough single with perfect form
B. Front squat @61x1, 4-5x3; rest 3 min
C. Strict chin ups; amrap sets of 3 unbroken in 10 min
D. GHD sit ups; 15 unbroken x4; rest 2 min

A. 125, 145, 155, 165, 175, 185x missed the squat clean
175: http://youtu.be/4g2PzB3aK-U
185: http://youtu.be/GfEInnm8UrM
- 185 would of been a PR. My current pr is 180 which i've only hit 1 time and that was with a an ugly clean. So I was glad to get 175 today with little warm up and after the open. Felt good to go heavy

B. 125, 135, 145 all x5 these got tough. Tempo squats are get hard. Went straight into these after the cj, was fitting this in on my lunch hour.

C. 48 - Had 30 at the 5 minute mark. Could only get about 1 set of  3 in each minute after that. the 3rd pullup of each set got really hard after the 5min mark.

D. Only had time for 1 set. May try and do all 4 sets after work.

Last brutal day of work I think! It actually shouldn't be too bad because they are running out of staff level work for us to do so I've just been sitting here waiting to see if anything comes in. I luck out this weekend and get to leave for a wedding so I won't have to work. Just gotta get through today and Monday and it will all be over!!!! :)

4/9

9-Apr
A. Squat snatch TnG; build to a perfect form 5rm with no hitch
+
On the min for 20 min:
Odd- 2 parallete hspu
Even- 3 Hang power clean 135#
+
5 min amrap:
5 deadlift 205#
5 bar facing burpees

Well I had to try and squeeze in what I could on my lunch break today. I was planning on going early this AM to knock it out butttt they didn't let me leave work till 11:45 last night! Like literally would not let me leave. I was not a happy camper. I don't think they realize I never stay up that late even on the weekends lol. It was a big mental struggle but I made it. I was determined to get part of my workout in today so I left during lunch and hurried to squeeze the 20min emom and 5 min amrap in. I will come back and do the snatch tonight if I get off by 7 or tomorrow.

A. Will do this PM or tomorrow with rows if I don't get off work in time.

On the min for 20 min:
phspu: these felt great today. Technique was good and I was openning my hips which made them easier I think. I am going to go an inch lower next time i have these. Probably about 4" depth today.

hpc: these we easy too. Focused on keep the bar close and catching it not straight legged.

5min amrap:
5rds - video cuts off after about 3 i think.
Rds 1-3 did tng then rd 4 did 2 tng and 3 singles and all singles rd 5. The DL's got heavy and i was starting to breathe heavy and just couldn't keep form and tng the DL.
http://www.youtube.com/watch?v=A1VVYjfouRU

4/5

Rest day -
The sun finally came out today, so I put the air dyne on the back deck and rode it for 10 min to get lose after sitting all day. Some soreness started setting on so I wanted to stretch a little.

Glow had fun watching me :) she's scared of the air dyne this is about as close as she will get. Smart girl, she's seen the pain it can cause!

4/2/12

2-Apr
A. Back squat clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
+
5 min amrap:
3 squat clean 145#
3 muscle ups
rest 10 min
10 min amrap:
16 power clean 65#
8 ring dips

A. 175, 195, 205 - felt good, legs got a little jellowy at the end

5min amrap:
4rds + 3 squat cleans
http://youtu.be/s5Hl_VBG8XM

- this was fun, i was pretty happy with my performance, I got 1 less round than when I did cleans at 135 and ctb pullups. Cleans felt good tonight, muscle ups were pretty good but wasn't opening my hips all the way so I was catching a little lower but still went unbroken on them until round 4. I should of warmed them up a little  more. I worked on just jumping into the rings and going instead of going from the dead hang because that waistes time in a short workout like this, i was successful until the last mu of rd 4. I'm getting better and more comfortable at doing mu while breathing heavy, im learning how to breath in my kip.

10min amrap:
5 rds + 8 ring dips

- this was ok, did rd 1 of power cleans ub and broke the rest 8-8 did majority of dips after rd one as 2/2/2/2 my lats started to burn bad on this i guess from all the cleans, breathing was getting up too. Still struggle kipping on my ring dips when breathing is high.

Good session, just can't wait for this work week to be over. It's getting a little crazy since the deadline is next week..I just need to make it through next Wednesday and I should be ok. I left work at 6:30 last night, went to the gym worked out, got home at 8:30 and had to work for another hour..not fun lol

Everyone is guessing an amrap of fran for 13.5 not sure how i feel about that one lol