9/29

29-Sep
AM
5-4-3-2-1
Deadlift 225#
Muscle ups

4:07 - this felt so good! I didn't do all mu ub but I felt for once I was able to push on a metcon with mu.
DL all ub
MU- 3/2 - 2/2 - 2/1 - 1/1 - 1
http://youtu.be/PNSNCTv4VeE


PM
50-40-30-20-10
wall balls
sit ups

11:03 - this felt soooo good too! I was able to push and not stop. Breaks on wb were :5 (let ball drop took a deep breath then picked it back up)
Wb- 20/10/10/10 - 15/10/10/5 - 15/10/5 -
20 - 10
Sit-ups were steady then when I got to 20 & 10 I sprinted them. Wall balls felt amazing today! Shoulders burned a little but not bad. Maybe it's my new dynamax wb :)

I feel like I finally had a break through today. I felt like I had been struggling on my metcons, but today I felt great, I had the drive to push hard and attack and my breathing felt better. Maybe it just took a few weeks? Or all the food I ate last night? Maybe a combo lol anyways I'm excited now to compete in a few weeks

9/28

28-Sep
AM
10 min max meters rowing
rest exactly 1 min
10 min amrap:
50 double unders
10 burpees
rest exactly 1 min
10 min max calories airdyne

2450m
7rds
149
This was rough..my quads were in a constant burn the whole time. I finally embraced it 2min into the airdyne and told myself its not gonna go away so I might as well suck it up, endure the pain and push.

PM
For time:
75 power snatch 75#

6:20 - this actually felt good!
Started out 10-8-7 then 5's and 3's
Felt smooth and strong..worked on keeping rests shorter

9/27

27-Sep
AM
Run 5k out of bed fasted

PM
A. Squat clean and jerk; build to a 3rm (all reps must be completed
within 30 seconds of starting the first lift) in 12 minutes
+
21-15-9
Thrusters 95#
CTB chin ups (must be done in sets of 3 or bigger)

A. 165 missed it the first time, took me. :35 so I rested about 3 min then got it in :29. Could do more for a 3rm but not within :30. This was fun and challenging

21-15-9 thruster 95# / CTB
8:20
Thrusters- 8-7-6/6-5-4/5-4
CTB 5-5-5-3-3/3-3-3-3-3/3-3-3
Thrusters were the easiest actually, they are feeling stronger since i you had me doing the 105# and 110#
Just had to rest more on ctb, breathing got high and couldn't stay tight for ctb

5k run..this felt great actually. About 60 degrees out just me and the soccer fields that I ran around. It was hard to get out f bed but I was out the door within 10 min and just started running. I got tired late afternoon and had to have some caffeine to pick me up but I'm sure I will get used to it. It gave me more energy for the morning.

9/25

25-Sep
Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x15
+
Row 500m @85%
rest 2 min
x3

Complete- I was sore tonight. Did a lot of stretching and mobility after this for almost 30 min.

Our washing machine leaked tonight so we just spent an hour cleaning up 2" of water off the floor..it was a mess!

9/24

24-Sep
A. Squat clean x1/Push jerk x3/Split jerk x1; rest 2 min x5 complexes
B. Muscle ups; 2 on the min for 10 min
C. 40 hspu for time

A. 135, 140, 145, 150, 155
155- http://youtu.be/PJxh5mRn0ZU

B. done all ub no failed reps. Felt good

C. 3:01 failed last rep or would of been done at 2:45.
15-7-6-4-2-2-2-1-1

9/22

22-Sep
AM
25-20-15
HSPU
KBS 2 pood
Box jumps 24"

12:30 but my back seized up so bad on the middle 20 kbs I had to stop doing them. i got through 10 and literally couldn't bend down to pick the kettle bell up..so after 10 of the 20 I just moved on to the bj and skipped the kb the last rd.
Hspu - 10/8/7 - 5/5/5/5 - 5/5/5
KBS - 10-5-5-5 - 5/5/dnf dnf
BJ - bounded rested once on set of 25


PM
For time:
30 wall jumps
30 tire flips
30 ring dips
30 thrusters 105#
30 calories airdyne

23:30 - this felt great, I loved it and felt so good afterwards, I think it's because I got down after the AM session. I warmed up really really good for this one to help my back. It's been in the 60s & 70s this week so it's really cool and I don't think I warmed up enough for the AM. I'm used to sweating and getting warm 5 min into my warm up but not the case this weekend. I warmed up for a good 30min for the PM until I was warm and sweating.
Rep scheme/times-

Wall climbs - 6:30ish did 5 a minute for first 15 then fell off a little. I got into a rhythm the more I did them, when I got tired I learned how to throw my chest on top of the wall and fling my legs over.

Tire Flips - 4:30 had 15 done in 2 min then next 15 took about 2:30

Ring Dips - 3/3/3/3/3/3/3/2/2/2/2/1 - felt good actually 3:00ish

Thrusters - 3/3/3/3/3/3/3/3/3/3 - felling better at these 5:45ish

AD - 1:35 30cal

Feel like I held up well over the weekend except for the kbs..I loved tonight's session though..maybe because it was longer? I dunno ha

9/21

21-Sep
AM
5 rounds for time:
400m sandbag run
15 CTB chin ups
15 burpees

PM
For time:
30 deadlift 185#
Row 1k
(scored as two events)

23:35

Ran with a 20# med ball, didn't have a sand bag

5-4-3-3

5-4-3-2-1

5-4-3-2-1

5-3-2-2-2-1

5-3-2-2-2-1

Burpees were just steady 

Felt like my arms never got to relax but I'm sure that was the purpose ha

Did this at 9am usually do 12pm and 5pm but trying to start my am sessions earlier 

5:30 total time

DL- 1:15 - 10-10-10

Row - 3:50 - legs blew up like 200m in and were on fire couldn't get it to 1:50..kinda disappointed in the row was hoping to row closer to 3:40..guess I under estimated the workout? Or I paced it wrong?

9/20

20-Sep
A. Squat snatch gaunltet; beginning at 115# - add 5# per min until failure
B. Back squat; 10 min to establish a max
+
For time:
5 muscle ups
100 wall balls
5 muscle ups

A. 145 - missed 150, back got really tight, weird

B. 245PR! I think I could of got 250 but didn't have a spot, 245 felt better than the 240 pr. Chain bs def helped the past 3 weeks.

8:20

5ub MU

100 wb - 15 - disaster 

1-1-1-1-1 in about 1:30 felt fine

We only had a 16# ball and its an old crappy lop sided ball we got from faction and it started going everywhere, smacking me in the face going behind me, I got frustrated had a mini breakdown at rep 49 then finished. Mike has the video but I can't show it, I can laugh about it now though and learned my lesson. Mike had a talk with me afterwards. 

9/18

18-Sep
A1. Push press; 5, 3, 1, 5, 3, 1; rest 90 seconds
A2. Weighted wide pronated chin up 1-2x6; rest 90 seconds
B. Bent over barbell rows; 3-4x4; rest 2 min
+
For time:
50 deadlift 185#
75 burpees

A1. 125, 135, 145, 135, 145, 155(current pr and it felt good, def could get a new pr!)
A2. 20x2, 25x2, 30x2, 32.5x2, 40x1, 44x1

B. 115, 120, 125, 130 x4

Dl/burpees - 9:17
DL 15/10/5/5/5/5/5
Burpees 25-15-15-10-10 paused for like 5s btwn each..arms were tired

Felt great on first 25 DL then after 30 my back and legs started getting tired and my forearms. DL took 3:20ish had 25 done in around 1min..

9/17

17-Sep
A. Back squat with chains; 2-4x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 8 min @60-65% 1rm
C. Hang squat snatch; 8 for time 105# x3; rest 3 min
D. Jump switch lunges; amrap in 45 seconds x5; rest 90 seconds (for
max height per jump)

A. 155, 160x4, 165x4, 175x4, 185x3
(+ chain weight, I think each chain weighs at least 20#)
This felt much easier tonight than the past 2 Tuesdays. Getting stronger I hope!
185- http://youtu.be/HTxrzjqBaqc

B. 125 for all..felt smooth and easy
Set 6 - http://youtu.be/y9VMXTteujw

C. :50( lost balance on rep 2 and fell backwards, next 7 were ub)
:35
:35 http://youtu.be/k0H9pC7WqpU
Happy to get all 8 the last 2 sets..def much harder than the 95# these got my breathing high during last few reps

D. 33,32,31,31,31

The first Tuesday of this phase when I did this session I was wrecked and could barely sit down, get up or walk the next 3 days lol, today though my legs were hurting I don't feel near as wrecked..happy about that.

7/15

15-Sep
AM
A. Deadlift; 3, 3, 3, 2, 2, 2; rest 3 min
B. Power clean; build to a tough TnG triple
C. "randy"

A. 235, 245, 255, 265, 275, 285
- getting stronger week by week! Last time I did a heavy single it was 285, today I did it for a double.

B. 160# I feel I could of done 165-170 for a 3rm
160- http://youtu.be/FleV9bHMVzE

C. 4:10 - grip was so fatigued and it was on fire the last 2 sets
15-10-10-10-10-10-10

PM
Row 750m for time

2:34 - avg 1:42
This hurt! Haven't hurt like this in a while, probably since Jackie. My biceps blew up and my legs were just tired. I think fresh I could do 1-2sec faster. Glad I could hold this pace at the end of the training week I think that was a good pace at least ha.

I have videos of Randy and the row if you want to see them, I just haven't loaded them.

9/14

14-Sep
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (87% 1rm for all)
B1. Bench press; 6-8x4; rest 2 min
B2. 9 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 1-2x5; rest 2 min

A. 175# 1 missed rep in set 2..just lazy on technique. These felt good but were def more of a challenge than last week at 170# 

B1. 105x8, 115x8, 125x6, 125x6 

B2. 1:50, 2:05, 2:00, 1:58 - felt better than last week

C. 20x2, 25x2, 30x2, 35x2, 40x2 - had to kick at end of 2nd rep to get my chin over the bar at 40#

PM
12 min amrap:
12 thrusters 65#
12 burpees
12 thrusters 80#
12 burpees
12 thrusters 95#
12 burpees
amrap in remaining time:
12 thrusters 110#
12 burpees

2rds + 2 burpees at 110#

65# unbroken

80# 7/5

95# 5/4/3

110# 3/3/3/3

110# 3/3/3/3

110# 1/1

Had just over 6 min I think when I got to 110# breathing was heavy when I got to it but then I fought my breath a little and it was my shoulders that were burning so bad

Solid day I thought! Energy was better for pt 2 than last weekend and I was less sore going into the weekend than last week. I was so sore from the jump lunges and back squats last week but these week I was just more stiff than sore. 

9/14

14-Sep
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (87% 1rm for all)
B1. Bench press; 6-8x4; rest 2 min
B2. 9 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 1-2x5; rest 2 min

A. 175# 1 missed rep in set 2..just lazy on technique. These felt good but were def more of a challenge than last week at 170# 

B1. 105x8, 115x8, 125x6, 125x6 

B2. 1:50, 2:05, 2:00, 1:58 - felt better than last week

C. 20x2, 25x2, 30x2, 35x2, 40x2 - had to kick at end of 2nd rep to get my chin over the bar at 40#

PM
12 min amrap:
12 thrusters 65#
12 burpees
12 thrusters 80#
12 burpees
12 thrusters 95#
12 burpees
amrap in remaining time:
12 thrusters 110#
12 burpees

2rds + 2 burpees at 110#

65# unbroken

80# 7/5

95# 5/4/3

110# 3/3/3/3

110# 3/3/3/3

110# 1/1

Had just over 6 min I think when I got to 110# breathing was heavy when I got to it but then I fought my breath a little and it was my shoulders that were burning so bad

Solid day I thought! Energy was better for pt 2 than last weekend and I was less sore going into the weekend than last week. I was so sore from the jump lunges and back squats last week but these week I was just more stiff than sore. 

9/13

13-Sep
A. Squat snatch; 2 reps x6; rest 2 min (moderate effort)
B. Squat clean; build to a max
C. Paused front squat (2 second pause at the bottom) 2-3x6; rest 2 min
+
5 rounds for time:
50 double unders
10 KBS 2 pood

A. 105, 110, 115, 120, 125, 125 - felt better with these 

B. 190 - barely missed 195, couldn't stand up with it

190- http://youtu.be/9z-hf4TFbz0

195-http://youtu.be/IH1_xvuWC3U

C. 155, 160, 165, 170, 175, 180x2 missed 3rd rep

180- http://youtu.be/MclVBF32ooo

DU/kbs

7:50

All unbroken - grip got tired - 2pd swings are getting easier

http://youtu.be/oSq-FllBkj4

9/11

11-Sep
A1. Push press; 6, 4, 2, 6, 4, 2; rest 90 seconds
A2. Weighted wide pronated chin up 1-2x6; rest 90 seconds
B. Bent over barbell rows; 4-6x4; rest 2 min
+
30 seconds max reps tire flips
30 seconds max reps burpees
rest 4 min
x6 sets

A1. 115-125-135-125-135-145
A2. 15, 20, 22.5, 30x2, 40x1
B. 105, 115, 117.5x5, 120x4

Max Tire flips/ burpees
7-12
7-12
8-11
8-11
7-12
8-13
These were fun! That last set made it harder. 5 wasn't too bad last week but I felt the burn on 6 this week. Mikes step brother who just finished playing college football did this with me since mikes out of town. Nice having someone to push against.

9/10

10-Sep
A. Back squat with chains; 4-6x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 10 min @60-65% 1rm
C. Hang squat snatch; 8 for time 95# x3; rest 3 min
D. Jump switch lunges; amrap in 40 seconds x5; rest 90 seconds (for
max height per jump)

A. 145x6, 150x6, 155x5, 160x5, 165x5

B. 65% - 125# all sets
Set 7 - http://youtu.be/-WDbpVBohA0

C. All ub - :30
Set 1- http://youtu.be/i_2ejXaFz_I
Grip got tired today

D. 30, 29, 27, 27, 27 ..the extra 10 sec was torture!

Felt pretty good. Legs and back were just stiff.

9/8

8-Sep
AM
A. Deadlift; 5, 5, 5, 3, 3, 3; rest 3 min
B. Power snatch; build to a tough TnG triple
C. 50 power clean and jerk for time 65#

PM
For time:
Run 800m
Airdyne 40 calories
Row 500m

A. 215, 225, 235, 250, 260, 275 - getting better

B. 115 - my snatch feels off the transition from 2nd to 3rd pull just felt awkward - will send video. 

C. 2:53 30-10-10 forearms started burning bad, after I finished I felt my calves and quads tighten up

PM 

7:16

Caught a huge side stitch/cramp at end of 800  and literally had to walk. Legs gave out last 10cal of ad and 100m of row. Maybe I paced wrong or it was my first double weekend in a while..either way I'm sure next weekend will end better.

9/7

7-Sep
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (85% 1rm for all)
B1. Bench press; 8-10x4; rest 2 min
B2. 8 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 2-3x5; rest 2 min

PM
15 min amrap:
15 thrusters 95#
30 burpees

A. 170# these felt really good, only a few felt a little shakey. No misses!

Video wouldn't load on you tube may try and email it

B1. 95x10, 105x10, 115x8, 120x8 

B2. 1:37, 1:47, 1:57, 2:12

My dip got super fatigued on the last set. MU paired with bench press def made them more challenging. This video wouldn't load either..

C. 15x3, 17.5x3, 20x3, 25x2, 30x3

PM

http://youtu.be/Owj6ikSIfd4 - part of rd 1

3rds + 15thrusters + 7burpees - was hoping for 4 rds..shoulders were on fire. Right foot went kinda numb in rd 3 or started to fall asleep. Squat felt munch stronger on my thrusters. I feel like I'm slowly getting better at them. Mike said i need to work on staying tighter as I bring the bar back down.

Rd 1-3 thrusters were 6-5-4 rd 4 was 5-4-3-3

Looks like i better started making myself like burpees ha

9/6

6-Sep
A. Squat snatch; build to a max
B. Squat clean; 2, 2, 2, 1, 1, 1; rest 3 min
C. Paused front squat (2 second pause at the bottom) 3-4x6; rest 2 min
D. Hang power clean; 20 for time 135#
E. Power snatch; 15 for time 110#

A. 135 - missed 140 2x and called it. Just didnt have it today I guess, I felt great warming up. 125 felt easy so I jumped to 135 then missed it then got it but it wasnt super pretty. Technique  has been getting off I feel like once the weight gets heavier. I got frustrated but moved on. Maybe its just mental. My legs were still so sore from Tuesdays session.

B. 155, 160, 165x(missed rep 2), 170, 175, 180 - just didn't have the pop on my lifts today apparently. 

C. 135x6(read it wrong)145x4 155x4 160x4 170x4 (felt strong on these surprisingly) Thought they would be rougher since my lifts felt heavy. 

D. :50 unbroken - grip got so tired! that was the hardest part on the last 5
http://youtu.be/BUhH5hrQvQA

E. 2:50 - this was hard after doing the 20hpc my grip and arms were smoked and my legs and hips :) haha
all singles
http://youtu.be/sJASXnS3wyo

9/4

4-Sep
A1. Push press; 10, 8, 6, 4, 2; rest 90 seconds
A2. Weighted wide pronated chin up 3-4x5; rest 90 seconds
B. Bent over barbell rows; 6-8x4; rest 2 min
+
30 seconds max reps tire flips
30 seconds max reps burpees
rest 4 min
x5 sets

A1. 95, 105, 115, 125, 135 

105x8- http://youtu.be/Qy8Kwza1zbc

125x4-http://youtu.be/p0Unpzylj7A

These felt pretty good compared to how they used to feel.

A2. 10x4, 15x4, 17.5x4, 20x3, 22.5x3

20#x3- http://youtu.be/gzDrD6DuPRA

B. 85x8, 95x8, 105x8, 115x7

Tire flips/burpees- this was fun! Last 2 sets got tough

6/12 - http://youtu.be/f5aYOWP0cw8

6/12

7/13

7/12

8/11

Ps my legs are so sore right now haha 

9/3

3-Sep
A. Back squat with chains; 6-8x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 12 min @60-65% 1rm
C. Hang squat snatch; 7 for time 95# x3; rest 3 min
D. Jump switch lunges; amrap in 30 seconds x5; rest 90 seconds (for
max height per jump)

A. 145+ chains x6 for each set. These were hard the last 2 reps at each set felt super slow. Felt like someone was pushing me down while I was trying to come up.
Set 4 - http://youtu.be/hotDK2Rtvjw

B. 115 first 6 sets 123 next 6. These felt great today. Technique felt really good.

C. 25-30s each set I think
I tried to tng the 2nd set to make it faster. Felt a little awkward just because I haven't done it much I guess
Set 1- http://youtu.be/A9B_99KcAg4
Set 2- http://youtu.be/DoXIhjBpOQQ

D. 29,27,27,27,26
These hurt sooooo bad! Haha I went to pick something up off the ground after set 3 and my left but cheek cramped and then after all 5 sets I felt like my legs from toe to butt were in the verge of cramping they burned so bad for the next 45 min lol I might be a little sore tomorrow ha. Haven't done these since my college soccer days.

8/31

31-Aug
A. Deficit deadlift (2-3 inch platform); @31x1; 2-3x5; rest 3 min
B. Good mornings @33x1, 4-6x3; rest 2 min
+
21-15-9
Power clean 95#
HSPU

A. 205, 215, 225, 235, 245 all x3
B . 85, 95, 105 x6 these got tough

6:25
http://youtu.be/ILRlSrVFg8w
All PC unbroken
Hspu 8-7-6 / 6-5-4 / 3-2-4
Felt pretty good, shoulders were just a little tired