4/27

27-Apr
30 min amrap:
10 hspu
10 CTB pull ups
10 pistols
Run 400m

This was fun! I got 8rds + 1hspu

Hspu were all 6/4

Ctb all 5/3/2

Pistols smooth

AD for 90-100seconds got over 20cal each time.

I felt good on this. I was able to maintain a pretty steady pace the whole time. It got tougher towards the end but didn't slow down much. 

Upper back is a little sore but I feel good and ready to attack the week!!

This weekend felt like a break/easy compared to last ha.

4/26

26-Apr
For time:
row 1k
50 burpee box jumps 20"
100 power snatch 65#

This was rough! 

100 power snatches were so long! 

Mentally challenging. Back started blowing up 50 snatches in. 

22min..not happy with that time. Should have been faster.

4/25

25-Apr
A. Back squat; build to a max

245# tied my max missed 250

http://youtu.be/zODCC6ku8Rk
+
1-2-3-4-5-4-3-2-1
Squat clean 145#
Bar muscle up

12:11

Need to work on bar mu I feel like I'm wasting energy/strength on these because I'm not efficient. 

Cleans all singles. 

Bmu- 1-2-1/1/1-2/1/1-1/1/1/1/1-2/2-2/1-2-1

Hands were getting on te verge of ripping after the 5s so I put my grips on and that helped a lot. Still ripped on the last rep though lol. 

Here's video of the beginning-

http://youtu.be/X8rK1KYHtgU

4/23

23-Apr
A. Power clean x1/Hang power clean x3; rest 2 min x3 complexes

145-155-165

Felt pretty good 

B. Deadlift; 3 on the min for 10 min 225#

Done all tng. DL got a little slower towards the last sets but was moving fast at the beginning.

+
For time:
30 KBS 2 pood
20 box jumps 30"
10 parallete hspu (9" depth)

14:30

Finished kbs and bj at 4:00 mark

KBS - 10-8-6-6

Phspu I actually did them! Some were prettier than others. I'd say half of them I shot right up but the others, more so towards the end as I got more fatigued my kip got off and I would shoot up but my feet would hit the wall early so I didn't have that pause at the top like the others. I felt like this was big improvement though from wodapalooza! Especially since it was on paralletes and not plates. Plates or a flat surface are easier to me sometimes.

+
C. HSPU; 15 for time x4; rest 2 min

:32, :30, :33, 1:30..gassed on the last one. My shoulders were just flat were done. Did first 3 ub last one was 9-5-1

4/22

22-Apr
A. Front squat; 3x3; rest 2 min

175-185-195 http://youtu.be/utlfc6XzzEA

PR 5#
B. Squat snatch; 1 rep on the 30 seconds for 30 reps @65% 1rm

All at 100# 

C. Muscle ups; 3 on the min for 10 min

All unbroken! Last 2 sets were tough. 

+
Airdyne sprint 20 seconds @100%
rest 2:40
x3

12-13cal

4/20 - happy Easter!

20-Apr
AM
5 rounds for time:
Row 400m
Run 400m

17:10 

Rows were at about a 2:00/500m pace

Runs were about 1:35-1:40 I think. It was a down and back 400m run. 

Legs were tired!

PM
For time
100 shoulder to OH 75#
100 KBS 1.5 pood
100 double unders
100 calories airdyne

23:26 

I wanted closer to 20min but the kbs got me. They took me longer than I wanted. I was smoked by the end. 

DU did 83/16/1 and that "1" took me like :30 I kept tripping, I got so mad lol

S2OH I did 15-10-10-10-8-7-5s

Kbs- 12-10-10-10-10-10-8-8-8-7-7

Holy smokes I'm smoked. Everything is sore..not sure if it's a good thing or not. I survived though..lol. 

Felt like fueling was pretty good between sessions..did this am fasted ha a shake and a little food before the pm session. Yesterday I had breakfast before the sessions and some food in between. 

4/19

19-Apr
AM
A. 2 pood farmers walk for max distance

200m - holy smokes this hurt. I couldn't make a fist after this. 

B. HS walk- 2 min to accumulate max distance

52ft ... Not a good hs walk day

C. Pistol squats; amrap in 2 min alternating per rep

53 - happy with these. Had 30 done the first minute then my legs started getting tired and it took me longer to come up from the pistol. 

+
21-15-9
squat clean 135#
CTB pull up

14:07 

Squat cleans all singles 

Ctb - 3/4/4/3/4/3 - 5/4/3/3 -5/4

Ctb felt pretty good, legs were tired on squat cleans 

PM
A. Deadlift; build to a tough single

300# happy with this, def would have a little more if going for a max, I haven't hit 300# in almost 2 years probably. DL is feeling stronger again. 

http://youtu.be/WzAs-1FJOOE

+
8 min amrap:
4 deadlift 205#
4 burpee box jumps 30"

8 +4DL 

Kept a steady pace until the last 2 minutes then tried to go all out. Squeezed out 2.5 rds 

4/18

18-Apr
A. Squat snatch; build to a 3rm tng

145#! Can't believe I did this much. 

My goal was 130-135 so I started at 95 and did 105, 115, 125, 130, 135, 140, 140(forgot to add 5# lol) 145..so a lot of sets..

145-http://youtu.be/-CSEQhgYa4U

Snatches felt good and strong.

B. Clean and jerk; build to a max

195# 5# pr!

Started at 125 and added 10# each attempt got 195 with out any missed attempts! (Went straight into this after the snatch, did a few extra jerks for warmup but that's all)

195-http://youtu.be/MkP_fb7daCc

C. Front squat gauntlet from rack; beginning at 150# adding 5# per
minute until failure

215# 15# pr missed 220.

http://youtu.be/P1yhwHMhrN8

+
30 min amrap:
1 parallete hspu 6"
2 burpee muscle ups
3 OHS 135# (from floor)
4 hang power clean 135#
5 GHD sit ups

8rds + 1phsph + 2burp mu + 3ohs + 2hpc

I was pretty tired when I got to this. Didn't warm up much, did a few strict pull-ups and regular hspu and just started. Didn't miss any phspu, they actually felt good, burpee mu felt good as well. Shoulders and legs were tired on ohs hpc were ok all unbroken. 

Great training session

4/16

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

185 http://youtu.be/jcrEh-OPOoE

Missed 195, caught it but couldn't stand up, feet a little too wide I think and lost power in coming out of the squat

B. 12 sets of 3 tng squat snatch @95# not for time (perfect reps)

http://youtu.be/XyMTcIEieyM

Done, these felt good, had mike watch a few to make sure they were perfect. Here's videos of a few sets.

C1. Muscle ups; 6 for time x4; rest 1 min

ALL unbroken! Pumped about this. Felt very efficient with my mu tonight, figured out how to not lose power when stringin them together, all reps felt good not just the first. I got better each set. Last set I had to fight for the last one. But felt good. Here's video of sets 1,2,4.

All done in :30-:35

1-http://youtu.be/CGWVwXuOmX8

2-http://youtu.be/8p8a3gaXN-o

4-http://youtu.be/WYY3yrQ3O2E

C2. HSPU; 15 for time x4; rest 4 min

:27, :25, :32, :30

All unbroken as well! Felt good! Last fee reps of sets 3&4 were tough.

Set2- http://youtu.be/WYY3yrQ3O2E

+
Airdyne 20 seconds @100%
slow spin 3 min
x4

11,10,13,13 cals

4/11

11-Apr
7 rounds for time:
7 GHD sit ups
21 calories airdyne
42 double unders

17:15

Did this at 6am this morning. It actually felt great! I haven't worked out this early in a while. 

I did all du ub and airdyne was about 1:15-1:20 each round. Body felt good.

4/9

9-Apr
A. Muscle ups; 2 on the min for 18 min

Got through 30 of the 36, hands started to tear on minute 12, finished with 1 strict mu on the minute for the rest of the 18 min. I could have finished doing ub doubles, they felt easy I just didn't want to shred my hands once I felt them tear a little. I was a little stiff from the mu and ctb yesterday but it didn't affect me.

B. Front squat; 5x5; rest 2 min

155-165-175-180-190

I had no idea id get to 190 which is why I started at 155. 175+ were tough. I hougjt I had 185 on the bar when I did 180 :/ I had a 15# plate on one side and a 10# in the other..ha. Scary thing is I didn't notice till I went to ad weight for te last set.

Super happy with this! Especially considering the open just finished and my front squat is better!

C. Deadlift 10, 10, 10, 10, 10; rest 90 seconds (tng and increase
weight per set)

165-175-185-195-205

Felt good and sharp. 

+
3 rounds for time:
Run 400m
10 tire flips
10 jump over walls

17:00

First rd took about 6min, 2nd rd was about 5:40 and last rd was 5:20..I went all out the last rd and crushed some tired flips! And just did the wall jumps out of breath not waiting and worrying i might miss a rep. 400m runs were about 1:40ish give or take a little each round.

Felt good tonight training, I felt strong.

4/8

8-Apr
A. Squat snatch; 15 singles @70% 1rm; rest 1 min

These felt great - 110#

http://youtu.be/owZKjr_aZGQ

B. Squat clean x1/Split jerk x3; rest 2 min x5 complexes (moderate effort)

Check my jerks out! These felt easy and it was 150#

http://youtu.be/CuPsRs2ZJBU

C. 2 muscle ups on the min for 10 min

Easy again, really tried to focus in technique.

http://youtu.be/A_ocDFMaRck

D. Parallete hspu; 15 not for time

These were not so great ..some felt great but some were bad

E1. CTB pull ups; 10 for time x3; rest 1 min
E2. HSPU; 10 for time x3; rest 1 min
E3. Burpees 10 AFAP x3; rest 1 min

    E1.  E2. E3. 

1- :18 :18  :20

2- :18 :16. :21

3- :18 :15  :29

All ctb were ub, hspu were ub just got faster each rd. Better rhythm. 

This felt good.

Last set of hspu

http://youtu.be/GgmtPhzNVrI

4/5-4/6

5-Apr
AM
2-4-6-8-10-8-6-4-2
power snatch 95#
GHD sit ups
burpee box jumps 30"

14:15 - this was fun - except in rd 10 when I busted my shin on the box on rep #8 :/

I have video if you want to see it. Not on wifi and for some reason it will only let me share if I'm on wifi right now..

I did sets of 2 for the first 3 rds then went to singles for the 8-10-8-6 did a tng 2 on the 4 and 2. I slowed down box jumps just a littl after I hit my shin, probably lost a little time but still tried to push the pace. Felt good on this today though.

PM
7 rounds for time:
200m sandbag run
10 deadlift 205#

16:00
Round -
1: 10ub
2: 5-5
3: 4-3-3
4: 3-3-2-2
5: 3-3-2-2
6: 3-3-4
7: 4-3-3
Felt pretty good with my DL on these. Kept good form, didn't let my back round and didn't get on my toes.

6-Apr

*Back was sore this AM after the DL!

AM
For max reps: See reps next to each
2 min airdyne calories - 33
2 min toes to bar - 33 (15/5/5/5/3)
2 min OHS 135# - 14 (10/4)
2 min DB power snatch 70# 8
2 min triple unders - 0
2 min airdyne calories - 40

For the DB snatch I had to use our weird dumbell's..they arent real dumbells. Its the kind you can change the weight on. I'm going to go buy a 70# though. Faction was closed for a WL seminar so I could go there to train.



PM
50-40-30-20-10
Wall balls
kbs 1.5 pood
10-10-10-10-10
ring dips

Did the 50-50-10 then my back locked up bad on the kettle bell swings so i just did the WB's and ring dips. I guess it was just tired and sore from the previous days. Did WBs in 12's 10's and 8's. Ring dips i was able to do first 2 rds in 6/4 then went to 4/3/3 then 2/s then last set of 10 was singles..a little better than when I did them wednesday.

4/2 - 4/4

2-Apr
"Diane"
rest 10 min
"elizabeth"
rest 10 min
2k for

Diane - 5:08 - :02 PR was on pace for sub 5 but gave out a little at the end. Def wasn't feeling 100% tonight so glad I still got that score..will explain below. 
21's 8-7-6 for both DL and HSPU
15's - 6-5-4 for both DL and HSPU
9's - 5-4 DL 5-3-2 HSPU

Elizabeth - terrible 12:00 - not sure the last night i was this slow on this workout..like 2 years ago??
Ring dips were hard and even the squat cleans were hard tonight..
Lots of broken sets

2k row - didn't do....

I had a long day at work..didn't get home till almost 7pm, I wanted to workout to just get my mind off things but knew it would be a good session. I was super excited about this training session before my day went terrible. I knew i probably shouldn't of trained but just wanted to at least get the hspu and ring dip work in(esp since my ring dips arent great right now) I was so exhausted after Elizabeth I called it and didn't do the row. Went inside ate and went to bed..and hoped for a better day on Thursday..

3-Apr
OFF
- even worse day at work...lol..thankfully it was really pretty out when I got home so Glow and I had a nice play session out side and it helped me reset my mind

4-Apr - MUCH BETTER DAY
(had a good mental talk with myself Thursday night lol)

A. Squat clean gauntlet; 3 reps on the min beginning at 135# add 5#
per min until failure

165 - failed #2 at 170, couldnt stand up with it. 
http://www.youtube.com/watch?v=NVRbCiiqspE&list=UUVOO3Wwkh2fWg8u_hUf2v8Q&feature=share&index=1

This got heavy fast! My legs and back got so tired. Squat feels a little weak right now. Maybe it was just the workout and 165 is actually decent? 

+
For time:
15 burpee muscle up buy in 
...
21-15-9
thrusters 115#
CTB pull ups

Man...this was hard..way hard..well the thrusters were hard haha...just feel like they get my breathing so high so fast..CTB felt good today though!
18:23
MU - http://www.youtube.com/watch?v=7y5D1VapBAA&feature=share&list=UUVOO3Wwkh2fWg8u_hUf2v8Q&index=2

Did mu in about 4:20 rested :40 to start 21-15-9 
21's did mostly 3's and 2's on thrusters, 7 sets of 3 on ctb, they felt good actually
15s did 3's and 2's again on thrusters 5-4-3-3 on CTB
9's did 3,3,3 on thrusters and 5,2,2 on ctb