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.

10/2

2-Oct
A. Muscle ups; 3 on the min for 6 min
B. 5 hspu on the min for 10 min
+
3 rounds @85%
400m run
10 toes to bar
10 power snatch 53#

A. Done. All ub last 2 sets got a little harder

B. Done. All unbroken. Pretty easy. Shoulders were a little tired. 

3 rds:

8:51 

All ub but at a consistent pace. Felt good on this hands were just sore. 

Was today and yesterday more of a deload technique days since I'm testing so much on the weekends? 

10/1

1-Oct
A. Squat snatch; 1 rep on the 30 seconds for 30 reps @70% 1rm
B. Split jerk; 30 reps NOT for time 150#
+
Row sprint 30 seconds @100%
rest 3 min
x4

A. 105# felt great!

B. These felt good too, focused on technique

Sprints breakdown in photo. Rowed on damper 9,9,9,10. Felt good!