1/29

> 29-Jan
> A. Parallete hspu tech work

- used paralletes today not plates and worked at a 5" def did some sets of 3. Trying to perfect technique at that depth on paralletes 

> B. Bar muscle ups; 10 for time x2; rest 4 min

Didn't do..shoulder was real achy. Did a few warming up but it just hurt. I realized it was because I slept on it, I made sure my to sleep on it last night and it feels fine right now. Going to do these tomorrow instead. 

> C. Weighted ring dips; 5x5; rest 2 min

20-25-25-27.5-30 felt strong on these, last set was really tough

> +
> 21-15-9
> Power clean 115#
> burpee over box 20"

9:40- did all singles. Holy moly my quads were burning sooo bad on the burpee over the boxes. The were still sore from the 50 front squats the other day. Just tried to keep a steady pace on them, breathing was heavy but wasn't an issue. Just kept moving. 

http://youtu.be/q9oBoSVGQ_E

I feel really comfortable in metcons right now, I guess from all the comp prep. Like for some reason I really like doing them right now lol. Not sure what's wrong with me ha. 

Oh an dI attempted some tripple unders during warmups..didn't get any..maybe over time I will figure out the trick

1/28

28-Jan
 Row 500m @85%
 rest 2 min
x6

Complete, all done at 1:55-1:56.

Legs are sore from the 50 front squats Monday! It is so old here, we have a heater in the garage but it's still too cold so I brought the rower into the living room to row and will be going to Faction today to train. 

1/27

27-Jan
> A. Squat clean; build to a max

185, jumped to 195 but couldn't stand up with it, pull felt great squat just felt weak today. Tried twice and caught it each time just didn't stand up. 

185- http://youtu.be/V35fe65i6NE

195- http://youtu.be/2O_2v3CdTPE

> B. 50 front squat for time 135# (from floor)

6:15 - 10/6/6/4/4/5/5/5/5

Legs were jello after this!

> +
> 15 min amrap @85%
> Airdyne 15 calories
> 30 double unders

Complete! 9 rds 

Felt better today, about 90%. It's just so dang cold! Was sick over the weekend started my cycle yesterday so I've just been blah the past few days. Things should turn around tomorrow and Wednesday though!

1/24

24-Jan
A. Parallete hspu tech work

http://youtu.be/dSnWaNZb3mA

http://youtu.be/1ptJjti6KSs

http://youtu.be/11U8VjE5Lmc

Worked up to 8" deficit did about 4 at that depth. Started from normal hspu went to 2" and did about 6 then 4" did about 6 2 sets of 3 ub then went to 6" and did a few singles then a set of 3ub then went to 8". Tried to focus on keeping my core tight and driving my heels up to the ceiling.

 B. Push jerk x5/Split jerk x2; rest 2 min x3 complexes

135-140-140 on my last set I did 4tng push jerks then another one then 2 split jerks. Last split jerk was tough. Shoulders were tired 

+
15-12-9
CTB pull up
Burpee

Did supinated dead hang pull-ups instead. Shoulders was bothering me so I didn't want to push it.

5:54 though so not too slow considering all pull-ups were strict. 

Started getting sick yesterday, just bad head congestion and sinus pressure so I've been taking mucinex. Just felt super winded in the metcon and got tired so I didn't push all out, just didn't have it in me to push super hard tonight...

1/22

22-Jan
A1. Thrusters 10 unbroken 65# x4; rest 1 min

- all ub, between :16-:17 felt sharp actually

A2. Burpees 10 AFAP x4; rest 1 min

:20-:22 not so sharp lol, hard to go as fast as I did last week

A3. KBS 15 unbroken 1.5 pood x4; rest 1 min

- easy. :27-:30

A4. CTB pull ups; 10 for time x4; rest 3 min

- all ub, :17-:19 these actually didn't feel bad. Just hurt warming up at first 

B. HS walking tech work 15 min

- did sets of 12-15' and did a few starting from free standing hand stand

- http://youtu.be/ehvDBb8ObH0

- http://youtu.be/KyLJR1pen6g (from a hand stand)

+
Row sprint 15 seconds @100%
rest 2:15
x3

80-85m hit 1:25 pace on last one

1/15

15-Jan
3 sets:
2 rope climbs
7 shoulder to OH 135#
7 burpee box jumps 24"
rest 3 min bw sets

Set 1: 1:57 - http://youtu.be/d1rC0bbIOJA

Set 2: 1:52 - http://youtu.be/aXmHhn6M-Dk

Set 3: 1:41 - http://youtu.be/yTW9bLvY3s0
I got way more efficient at rope climbs each set. S2O got tougher each set. Not sure if I will be able to keep these unbroken..going to be a tough workout! 

+

Bar MU Practice - suggestions? I don't know how to string these together well, not sure if it will be worth trying at the end of that workout or not..

http://youtu.be/ZCG7P-KczRg

+ 

Practiced popping the bar from front rack to back..here is 175. Got more comfortable with this.

http://youtu.be/NB8NTQnnh34

+
Airdyne 30 seconds @85%
airdyne 30 seconsd @50%
x10
Done!

+
Mobility work

1/14

14-Jan
TnG squat snatch/tnG power snatch/OHS workout
(perform it as written)

See email :) :/

+
A. Pistol tech work

-felt great
B. 30 unbroken KBS x2; rest 2 min

- first set was easy grip started to burn near the end. 2nd set was easy except my grip was on fire last 10 reps. Shoulders and hips were fine just a grip burner for me.

+
row sprint 20 seconds @100%
rest 2:40
x4

Felt fine. 104m 106m 108m 104m

1/12

12-Jan
21-15-9
squat clean 95#
CTB chin up
box jump 24"

10:40 - http://youtu.be/cwe3KDpSWZM

Gasser..

SC - 8/5/4/3 - 5/5/5 - 5/4

CTB - 5/5/5/3/3 - 5/5/3/2 - 5/2/2

BJ - 11/10 - 10/5 -9 (broke these on purpose to try and keep my breathing somewhat lower)

Ctb felt strong today, squat cleans just burned and got my breathing super high, got to learn how to not let these gas me so much.

Practiced so butterfly pull-ups for the first time in a while probably like 2+ months because of my shoulder, it's been feeling better, I jumped up and knocked out a set of 10! Felt great actually. Surprised myself. Going to start practicing them again as long as they don't aggravate my shoulder. 

Also did a bar mu just to make sure I remembered how lol. That felt good too.

Then after my workout I rested about 20min then attempted some legless rope climbs. I did 3! That's a pr haha. I didn't attempt any more but last time after I did 1 I was done and couldn't get a second even with rest. 

Here's #3, no idea if this is an efficient way or not but it worked ha..

http://youtu.be/NyvIXrpXtZg

1/11

11-Jan
A. Power snatch; build to a tough single

135-http://youtu.be/_-WpfTZuJMg

Felt good, my right foot kept slipping out more than my left though when I was landing 

B. Deadlift; 3x3; rest 3 min

245-255-265

These felt good, felt strong 
+
50 power snatch for time 95#

7:00 http://youtu.be/ZfhI6gmgo0Q

Should have been closer to 6:30 missed a rep at 31 I think just because I got lazy with my technique. Legs got the most tired on this.

Did a little hs walk practice after this. Just 2 sets I did 25ft with out falling and then about 22ft with out falling. I rested in between though. 

Been watching the oc all day..

1/10

10-Jan 3 rounds for time:
25 wall balls
10 CTB chin ups

http://youtu.be/0zYtNi_Tv0E

This was fun!

4:44

rd 1 - all ub 

rd 2 - all ub

rd 3 - broke wb at 19 and 22, missed target. Tried to push for all 25, i should have got all 25 ub. CTB were ub! Had to re kip a few times on 6 and 9. 

i almost thought about breaking CTb from the beginning but then i said screw it and just go for it and see what happens and im glad i did! 

I dont like taper weeks! i get so used to the high training volume then it gets less and less. 

1/8

8-Jan
A. Split jerk; 5 singles @85% 1rm; rest 2 min

- Felt solid, here's video of my last one, all at 170#

http://youtu.be/BLpECodO2rc

B. CTB chin ups; 5 on the 30 seconds for 3 min

- Felt good on these as well. All unbroken and smooth. 

C. 10 burpees AFAP x3; rest 2 min

:18

:18

:17.9 :) Mike timed me, I was determined to break :18 on the last one and i did by a split second haha..
+
For time:
30 thrusters 65#
500m row

2:47 - :5 PR so thats good!

Rowed a 1:46 - strapped my feet in then started pulling. 1:52 1:47 1:46 1:45 1:40 100m splits acording to the rower. 

Thrusters must have been in under a minute because it had to of taken me a few seconds to get in the rower. I did them as fast as I could, last 5-6 thrusters I slowed down, just started fatiguing a little. 

THese workouts hurt so bad!

1/5

5-Jan
AM
10 min amrap:
10 KBS 2 pood
10 CTB chin ups

6rds http://youtu.be/5XLQUF19Xes

A few rds of kbs unbroken then broke 6-4 to save my grip for ctb so I could stay fast on those. Did 3 rds of ctb as 6-4 then went to 4-3-3 and 3-2-2-2-1

PM
For time (scored as 4 events):
50 burpees 2:42
rest exactly 1 min 
50 calories airdyne 2:19
rest exactly 1 min
50 power clean and jerk 95# 6:54
rest exactly 1 min
50 front squat 155# 9:01

Burpees - was at 30 at 1:21 then took 1:21 for next 20

AD - had 25 cal in 1min then took 1:19 for next 25

CJ - started out doing 4's then 3's started doing singles at 25 reps in. Might should have started singles sooner.

FS - these were tough! Took an extra :30 rest before I started but that's included in my 9:01 time. Did 5-5-5-5-3-3-4-3-3-4-4-3-3 

A bit sore today!! Ha

1/4

4-Jan
For time:
Run 800m
Row 800m
...
3 rounds
15 deadlift 155#
15 box jumps 24"
...
Run 800m
Row 800m

20:10 

legs were tired. I think the 800 loop i ran was longer..did this at CF Hit and Run downtown today, so ran a different loop than at home. The 800's were taking me almost 3:50 and I know I wasn't running that slow lol. My rows were 3:10 then 3:07 kept about a 1:58-1:57. 

DL's did 3 sets of 5 fast each rd and Box Jumps were all bounding and unbroken. I tripped once on rd 2 though. 

PM
5 rounds for time:
75 double unders
3 rope climbs

14:48 - 

Rd 1 - unbroken DU's took me about 2:45 for the whole rd

Rd 2 - broke du's into 50-25 i think took me about 3 min

Rd 3 - broke du's 40-20-15 kept breaks fast and tried to do the 20-15 du's fast. I realized it helped me go faster on rope climbs by breaking

Rd 4 - broke 40-20-15

Rd 5 - 35-20-10-10 - took me 2:50 for this round.

http://youtu.be/6tKVAAeFcFA

Any suggestions on my technique?

(There are a few bloopers when coming down from the rope as i got tired lol)

I practiced a new technique that mike uses he calls it a j-hook/wrap but i practiced it for a bit after my first workout today because my other way was just too slow and in efficient. I've practiced it before but never figured it out and always got frustrated and stopped. So today I decided to figure it out and not stop till I did. I decided to force myself to use the new technique in this workout even if it was a little slower, i figured it would be the only way i'd learn and get comfortable with it. After the 1st rc in rd 1 i  decided to try my old way for rep 2 and realized it was way harder..so i went back to the new way and got more and more comfortable as the workout went on. I learned to just lean back and not have to hardly use my arms at all which helped me to go faster. Last time I did 20 rc for time it took my 20+ minutes so Id say this is improvement..

1/3

3-Jan
AM
A. Squat clean; build to a max in 10 min

http://youtu.be/4IwFFbicqa0

195! warmed up with just the bar then started the clock. Did 85-115-125-145-155-165-175-185-195! decided to try for 200, went for it at the 10:30 mark but my hand slipped going into my 2nd pull so i called it since time was already up.

-  My pull just felt stronger today, soon as i pulled it off the ground i knew i would get it. 

200# attempt 

http://youtu.be/3ReS1wshjkA

B. Squat snatch; amrap in 10 min @115#

36 reps - tough - had 28 at the 7:30 mark which was how long it took me to get 30 the other week so not far from that pace, didnt want to go faster because i was smoked last time i finished. had 30 done at 8 min mark then got 6 the last 2 min. 

Had to rest 20 minutes before i started the metcon below. My upper body and hips were so tired. 
+
50-40-30-20-10
Wall balls
5-4-3-2-1
Muscle ups

11:05

All Wallballs done in 10's

MU done as follows

3-2

2-2

3

2

1

I was happy with these, i felt stronger on mu and wanted to take a chance and not do singles. I have a time break down after each set until the sets of 20 & 10 i didnt write those splits down if you want them. 

Couldnt do the double today. Would have had to do this at 5am this morning, going to do the double unders and rope climbs tomorrow in the pm. 

1/1 -Happy New Years!

1-Jan
A. Squat clean x1/Front squat x3; rest 2 min x5 complexes (moderate load)
135-140-145-150-155 - these all felt good, cleans felt good.

B. Split jerk; 15 singles @70% 1rm; rest 90 seconds
140# - really focused on speed and technique, felt good

C. Muscle ups; 1-2 on the min for 15 min
Did 2-2-1-2-2-1-2-2-1-2-2-1-2-2-1 all felt good.
+
For time:
30 burpees
Row 300m

2:26
Did burpees in 1:20, Row was 1:00 guess i spent almost :6 getting in the rower before my first pull. I know I started the row at 1:42 pace and ended around 1:35 i think. My pace dropped through the 300m. Once I got the first 5-6 pulls in I was able to start pulling harder and going faster. This was fun but dang it burned!

I also smashed my finger between 2 45# plates while cleaning up before i did the burpee/row. It hurt so bad and I was by myself so I cried a little to make it feel better haha. Then I went inside to show and tell Mike. It actually gave me a huge blood blister on the end of my finger, looked like i had a purple tumor lol. So that was the excitement of my New Years day workout.