1/30-1/31

30-Jan
AM
A1. Arch active hang; 35 seconds x6; rest 30 seconds
A2. Side plank on hand; 35 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 35 seconds x6; rest 3 min

All the above felt great!

B. Negative body levers; 12 slow controlled reps not for time

Getting a little better at being controlled once I break the half way plane though it's hard for me to keep control

+
50 burpee box jump overs for time
5:00

I was pleased with this! I kept almost the same pace the whole time, trying for 10 bbjo a minute, I got behind on minute 3 and made up for it at the end though.

PM
For time:
20 squat clean @50%
20 squat cleans @70%
20 squat cleans @85%
(use estimated current 1rm for weight selection)

Oh this was brutal!! Haha I did it based off 175# so I did 87# 122# 147# I missed  rep 11 at the 147 weight, getting better at these my legs and back were smoked when I finished. My quads were shaking haha. Knee and quad was tired and sore today but not in a bad way, I'm just glad I didn't have any squatting or box jumps.
(I have video but it's too long to upload, let me know if you want a clip from it or if you want me to break down any splits for you) 

31-Jan
AM
A. Split jerk; 8 singles @85% 1rm; rest 90 seconds

These finally felt better today. I didn't miss any.

B. Strict hspu; amrap in 10 min

Only got 29, shoulders got tired today, no pop in them today.

C. Protraction circuit (4 times through)

This was fine

D. Single arm farmers walk; 20 seconds unbroken x6/side; rest as needed bw sides

I used a 2pd again and felt good

E. Single arm OH KB carry; 20 seconsd x5/side; rest as needed bw sides

I did my first 3 sets with a 62# kb and the last 3 with a 2pd! I was super excited. I was excited for 1 because I snatched it up with a bit of ease and then was able to walk with it overhead for the full:20 each side.

PM
Airdyne 10 min for max calories

179.

I'll be honest I was smoked this after noon I was going to do this at 5:30 but crashed and took a nap. I ended up doing this at 7pm but was happy with my effort. I beat my score from last time we did this and I'm getting closer to my old PR. My legs were shot though from yesterday, they didn't have much juice and started burning minute 3 but I didn't let it get in my head. I bet fresh I could break into 180. It wasn't my breathing my legs just were gassed.
+
50 min mobility work

Great training week. I didn't sleep well Thursday night so that caught up to me but other than that it was pretty good. Good progress made. 

Lot of things happening hear and cool opportunities opening up. 

1/27

HOLY CRAP MY BUTT IS SOOOOO SORE!!!!!! FYI :) 
And my legs too ;)


27-Jan
A. Snatch balance; 12 singles @80% 1rm; rest 90 seconds\

I was nervous about these and wasn't sure if I could do 160 which is 80% of my previous 1rm. So I started at 145# for the 1st set then did 155# and then did 160# and realized i would be fine.

I was pumped I was able to 160# with no misses. This probably is the heaviest I've gone squatting and it felt strong! I feel like I'm getting in a much better position on my OHS now. I've been working on my mobility a lot lately. 

Here is the 4th one I think and the last one. 
http://youtu.be/BKjpG4pc-IY
http://youtu.be/Sy1G5i_j10I

B. Squat clean from high blocks; 1.1x6; rest 10 seconds/rest 2 min

kept it moderate, really was trying to focus on dropping fast under the bar. I got much better at these with each set and I think they really helped. 

115# http://youtu.be/eHbfvRcDkBc

C. Shrimp squats; 25 reps/side not for time

I did 15 per side..they were starting to hurt my knee a little so I just stopped.

D. Isometric static hold at the bottom of a pistol with weighted
counter balance (weight out in front of you in your hand); 20 seconds
unbroken x4/side; rest 90 seconds bw sides

These actually felt fine. I was able to hold in the bottom for :20 ub on each leg. Right was a little more shaky than the left but not bad. 

http://youtu.be/cBLAILTQDrY

+
For time:
30 thrusters 95#
1k row

1/26

26-Jan
A. Deadlift; 5x5; rest 2 min

210, 220, 230, 240, 250 - getting stronger!

B. Hang power clean (below knee); 3 reps on the min for 20 min
(moderate load, speed/position focus)

used 85# for first 10min and 95 for last 10 was really trying to focus on position and speed. I could def tell when I hit the timing right. 

C. Single leg RDL; 6-8x4/side; rest 1 min bw sides

held a 35# kb in each hand, 6 reps each leg. Holy smokes these were tough! I'm gonna have a sore butt for sure

D. Arch body holds; 30 seconsd unbroken; rest 1 min

I went ahead and did 4 sets, I realized when I started you didn't have how many sets to do

+
4 min amrap:
8 KB snatch 1.5 pood (4/arm)
16 double unders

4 rounds + 8 kb snatch + 3 du, had :10 to do DU but tried to go fast and tripped.
Didn't drop the KB while switching hands, kept those ub, only tripped on rd 2 of du. 

rest 4 min
4 min amrap:
8 power snatch 65#
8 box jumps (set height to comfort)

3 rounds + 8 snatch +1 bj

I used a 20" box and bounded them except the last 2 in round 3, my legs were smoked. This one hurt way worse than the first 4 minutes. 

I did all snatches unbroken, got a little heavy feeling towards the end when I got tired. 

I did this session with Bri so that was fun to have a training partner. She beat me by a few double unders on the first 4min amrap and she beat me by 7 bj on the 2nd one.

Fun solid training session! I can't believe the open is 1 month away  :/ :/

1/24

24-Jan
AM
A. Split jerk; 8 singles @83% 1rm; rest 90 seconds

Ugh these were terrible again..not sure what's up with my jerks. These felt so heavy and I missed one.


B. Strict hspu; 6 min amrap in sets of 2 unbroken

These actually felt better, I got 8 sets of 2 in and missed the 2nd rep of my 9th set.

C. Protraction circuit (4 times through)  - done and felt good. 

D. Single arm farmers walk; 20 seconds unbroken x5/side; rest as needed bw sides
Used a 2pd

E. Single arm OH KB carry; 20 seconsd x4/side; rest as needed bw sides
Used a 1.5pd

PM
Airdyne 2 min @hard aerobic effort
airdyne 2 min easy
x6
+
30 min mobility work

Averaged about 34 cal each set. My legs were smoked and so sore from the thrusters and running the day before this. 

1/20

20-Jan
A. Squat snatch; 10 tough singles; rest 2 min
105-115-125-125-125-130-130x-130, 130, 135
http://youtu.be/xQ0R8nRwg9o

Snatches felt pretty good this day, not great but good. 

B. Squat clean; build to a tough tng triple (all 'heavy'/'tough' are
obviously to comfort, but I won't indicate in the design from here on
out as i figure you have that in control by now)

Built to 145, these are getting a little better, slowly. Still not falling into the bottom. I feel better with these though compared to 3 weeks ago. 

http://youtu.be/XhqbyvBcpZg

C. Shrimp squats; 20 reps/side not for time
I liked these! First few kinda felt weird and hurt a little with my right knee but towards the end they felt great. Here are my last few. 

http://youtu.be/z0i_NqYc55U

+

3 rounds for time:
35 wall balls
10 OHS 95#

8:29
http://youtu.be/jN_vn92lFg8

wall balls I broke - 20/10/5 - 10/10/10/5 - 10/10/8/7
OHS were all UB

This was tough! Breathing was heavy, and arms back and legs got tired :) 

1/21

21-Jan
AM
A. Wide grip strict pull ups; amrap unbroken x10; rest 90 seconds
10,8,7,7,7,6,6,6,6,6
Felt pretty strong on these. Tried to make each rep perfect with no little kicks at the end.

B. Half kneeling rotation and press (KB); 6-8x5; rest 90 seconds bw sides
Used a 26# kettle bell, I had to really focus on keeping my core tight on these. 

C. Ring rows @31x1; amrap unbroken x5; rest 3 min

8,8,7,6,6 - these were tough at the tempo

D. No push up burpee box jumps 24"; 15 AFAP x4; rest 4 min
I'm slowly getting my hops back!
1:21, 1:06, 1:01, :53

Last set - http://youtu.be/I7CKaGj6V84?list=UUVOO3Wwkh2fWg8u_hUf2v8Q

+
airydne 20 min easy

PM
A. HS wall facing hold; 30 seconds unbroken x5; rest 1 min
Done, not bad, these just make my head ich for some reason when I stand back up from the hs hold

B. Protraction circuit 3 times through
done, getting real good at holding the frog stand 

C. Tucked front lever hold; 20 seconds x5; rest 2 min (extend your
knees out as much as you can while still remaining level)
Got a little better at these and was able to extend my knees out just a little :)

http://youtu.be/MN_chS8jOks


+
For time:
Row 1500m
150 double unders
Row 1k
100 double unders
Row 500m
50 double unders

19:21
I had success with DU today! No bad misshaps. I did the 150 as 30/30/30/30/20/10 the 100's I did 30/20/25/8/7
 and the 50's unbroken! Most of my breaks were on purpose. I'm getting better at staying relaxed on these but still not as relaxed as I used to be.

1/23 burr!

23-Jan
AM
A1. Arch active hang; 30 seconds x6; rest 30 seconds
A2. Side plank on hand; 30 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 30 seconds x6; rest 3 min

Did those with no problems.

B. Negative body levers; 10 slow controlled reps not for time

Getting better at these. Kept legs straight.

+
10 rounds for time:
7 strict toes to bar
7 burpees
7 strict dips (bar)

21:40

This was rough, dips got hard half way through. Had to break them up a lot.

PM
30-20-10
thrusters 75#
(run 400m bw each set)

Had to do this outside in 30degree wet cold weather :) that was an experience!

Runs were tough, mike didn't tell me there was a hill half way through the 400 loop ha

Thrusters I broke 10/8/7/5 and 8/7/5 then last 10 ub

I wasn't sure if I was supposed to end with a 400 or just only do that after the 30&20 set so if that's the case my time was 9:30 and if you finish with the run it was 11:30, I went ahead and did the run just incase and yes my runs took me 2:00 :( my right calf was on fire!

Thrusters actually felt better today though, finally getting smoother with them!

1/18

Had a frustrating session today, couldn't get any energy going, I wanted to train I just had no juice. Split jerks felt heavy and off, stopped at 175 because it just felt terrible. Dropped to 155 and hit a few to try and make my technique feel better. 

Hspu got 6 sets failed 2nd rep of the 7th. Just didn't feel strong.

I stopped after this and just did some ctb butterfly practice, I'm actually making good progress on those. Also did 21 regular butterfly in a row. 

Not sure why I felt so blah today. I did do a bunch of mobility, legs are getting sore form the ohs yesterday. 

Just gonna try and dust this one off and get ready to hit this week strong hopefully. 

18-Jan
AM
A. Split jerk; build to a max
B. Strict hspu; 5 min amrap in sets of 2 unbroken
C. Protraction circuit (3 times through --> sent in another email)
+
800m farmers walk for time 2 pood/hand

PM
Airdyne 30 min easy
+
30 min mobility work

1/16 - 1/17

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

Only worked up to 125#, didn't feel strong on this today and was pulling early. 
http://youtu.be/hUFb-t4EeSc

B. Deadlift; 5x5; rest 3 min

205, 215, 225, 235, 240
240 - http://youtu.be/VOueT6EVRqg?list=UUVOO3Wwkh2fWg8u_hUf2v8Q
Felt pretty strong on these today, last week I only could build to 265 for a single so happy to do 240 for 3. 

+
12 min amrap:
12 kb snatch 1.5 pood
24 double unders

8 rounds - first round was slowest, had trouble getting into du grove, but after that I was fine, did a few rounds of du unbroken and some I would trip once. KB snatch I did 6 one arm set it down then do 6 the other arm. Breathing was hardest part

+
15 min run tech work


17-Jan
AM
A1. Tuck front lever hold; 25 seconds x6; rest 90 seconds 
- getting better at these

A2. Planche lean holds; 25 seconsd x6; rest 90 seconds
- these felt fine as well


+
10 min amrap:
10 strict pull ups
10 burpees

6 rounds even. pretty happy with that, first round i did 5-2-2-1 then all singles on strict pullups for all other rounds. Pushed a little on burpees but didn't go all out, I knew i would be doing singles on pullups so if i was out of breath it didn't matter, i would just catch it during pullups. 

PM
75 OHS for time 75#

4:43
Was hoping to do this faster but legs just got smoked, knee was bothering me a little but my legs just got tired. Shoulders got a little tired toward the end but legs were the limiter
15-15-10-10-11-14

A little low on energy today (sunday) but going to go try and get going to do my sessions. 

1/13

13-Jan
A. Squat snatch; 8 tough singles; rest 2 min

125 for all sets. Missed rep 5. Technique got a little bad, fixed it though and last 3 felt much better. 

B. Squat clean; 5 tough singles; rest 2 min

145, 150, 165(thought i was doing 155) 155, 155
165 was heavy!! I did it and was like crap that extra 5# was a lot and that was way heavier than last week. So i thought i'd do the math again and yea it was 165 lol. I went back down to 155. But hey thats the most i've squatted since surgery lol. Didn't feel great though. 

C. 20 squat clean for time 125#

4:00 - these were rough...mentally and physically. I did like 8 in 1 minute then my knee and legs got really tired. I wanted to quit after 10 but kept going. 

Top of my knee was bothering me. I think it's because maybe my quad could be tight? I smashed it some when I finished. Not sure if that helped. 

+
For time:
150 wall balls for time

7:43
My knee didn't bother me on these, I just got tired! Arms got tired and legs. 

I think I did about as much squatting as my legs could handle today, you programmed it perfect because when I finished the wall balls i could tell my quads were on the verge of cramping. My legs are jello now :) 

Tough night mentally but I'm not upset, just really showed me how much work it's going to take to get my leg strength and endurance back up

1/11

11-Jan
AM
A. Split jerk; build to a max

200# http://youtu.be/r-WpGs5Csps
Built up from 125, 145, 155, 165, 175, 185, 190 (caught fine just lost balance standing up) 195, 205x, 200, 205x

205 is current all time PR so I'm close!
Miss @205 - http://youtu.be/x4Qd0zrJQcg

 B. Strict hspu; 5 min amrap

19
The last 1:30 i really figured out an easier way for me to do these. I had my hands pointing more forward than turned real wide and it helped. I did 1 more to make it an even 20 and it took me 5:10.
I can get 20 in 5 min. They felt good though.

C. Strict pull ups; 50 for time
7:00 - started my doing 3/3/2/2/2 then singles the rest of the time.

D. Protraction circuit (2 times through --> sent in another email)

This felt good, I can't completely sit straight up on the wall slides and keep my upper and lower back flat against the wall though, I have to scoot a little away from the wall.

E. L-sit; accumulate 3 min for time

well 1:30 accumulated took me 10min. I lost track after that. I can hold a really pretty L-sit now just not for long. I held :10 the first time and then :5 after that.

 PM
For time:
row 1k
50 power snatch 55#

7:27
Rowed a 4:05 which felt great!! I've been rowing more of a 4:12-4:13 in these type of workouts. I felt pretty comfortable at the 4:05. Snatches i did 12,8,6,6,6,12
Grip was the biggest limiter on this i felt like. My forearms were blown up when I finished.

Fun session! I actually had energy on a Sunday. i'm usally tired and run down by sunday and just feel lazy. But I actually felt good for each training session this Sunday.

1/10

10-Jan
AM
A1. Tuck front lever hold; 20 seconds x6; rest 90 seconds

These were tough but felt good!

http://youtu.be/qT1mRmYB-lY

A2. Planche lean holds; 20 seconsd x6; rest 90 seconds

Done, these feel much better than before. Feel stronger

+
15 min amrap:
30 Toes to bar
30 burpees
20 CTB pull ups
20 burpees
10 muscle ups
10 burpees

1 round + 30ttb + 21burpees

This was fun, I paced it at the beginning to try and not blow up, didn't really blow up till the 2nd set of 30ttb. I had 3:30 left after rd 1. Shoulder felt fine, worked on opening my shoulders up on mu and they felt fine.

PM
7 rounds for time:
7 OHS 75#
Run 200m

11:21

Breathing got high on this. It's freezing outside so I ran inside. Did 4 down and backs so that slowed my runs a bit but running felt good. Ohs felt much better! Did each set unbroken. Feeling better each day. 

Great training sessions today and yesterday. I've been able to train around some of the other stronger athletes here so it's been nice. 

1/9

So to start off with, I helped coach this morning from 6-10 at one of the gyms and I get a call from mike around 8:30 asking me if i wanted to meet him at another gym to train so I said sure and asked him to pack my gym bag and sent him a list. I get a call when I'm about to leave and he forgot my gym bag lol so I decided to just train in the pants and shoes I had on, I had on my running shoes, but I didn't have my lifting shoes for the power cleans or flats for the dl but I made it work :) I just thought it was funny and I do need to learn to not be so dependent on some of my workout "stuff" lol 

9-Jan
A. Power clean clusters 2.2.2x5; rest 30 sec/rest 3 min

155-155-155-160-165

these felt strong today! I was really happy to hit 165 for the last set! Here is a video of 160 and the first and last set of 2 at 165, someone knocked my camera over so i had to stop it and restart it.

160 - http://youtu.be/ePSEsYMcLUU

165 - http://youtu.be/8Y66sXHY8k4

http://youtu.be/k_0xtuW-oIA

B. Deadlift; 5 on the min for 5 min 205#

Done, felt good.

+
15 min amrap:
15 KBS 2 pood (russian)
30 double unders
45 seconds bent knee hollow body hold

Either 6 or 7 rounds. Lost count because I was so excited all my double unders were unbroken :) I also did all the KBS unbroken. Bent knee hollow holds I had to break towards the end and in the middle i accidently did :55 for some reason and not :45

+
15 min run tech work

ran a slow 2 miles! Shook my legs out half way but outside of that I ran the whole time. It was at a slower pace but I did it. Felt good besides my legs getting tired. Calves got tired the most I think. 

1/7

7-Jan

Tough day today..

A. Muscle ups; 30 reps accumulated in doubles - not for time

Done, these actually felt really good, felt like my technique got better

One of my sets - http://youtu.be/_XzUockYDN4

B. Weighted pull up clusters 1.1.1x5; rest 20 sec/rest 2 min

these felt very strong

25, 30, 35, 37.5, 42.5

C1. Push jerk 6x6; rest 1 min

115# - did 3 sets, these did not feel great, see comments below.

C2. CTB pull ups; 12 reps x6; rest 2 min

did 3 sets, felt strong but shoulder started hurting, 

1st set - http://youtu.be/6JBCghXHovA

D. Strict hspu; amrap in 10 min

did not do
+
Row 500m for time

did not do

So towards the end of the muscle ups my shoulder started feeling a little achy and I just kinda shook it off. Did the weighted pullup clusters and felt great. Moved on to the Push jerk and CTB combo and my shoulders felt terrible. The push jerks didn't feel smooth and after the 3rd set of CTB my right shoulder really started hurting, the ctb weren't hard I actually felt strong and they felt good. I did all the 3 sets unbroken. I'll get your opinion on this but I started thinking to what could of aggrivated my shoulder (its just a slight impingment in my right one) and I think it's my arm/shoulder positioning on the kip in my mu. Its hard to tell from the video but my arms stay straight in line with my body when I kip instead of openning them up/out when I kip. I feel like the tighter i stayed on my kip the more power/force I generated and it just impinged my shoulder a little. It should be fine tomorrow, it feels better today. I just remember the last time I felt it do this, i just kept going in the session and it made it worse so I just called it. 

1-3-15 great day

3-Jan
AM
A. Deadlift; build to a tough single

265- not what I'd like but I'll take it. I at least kept my back tight. 

http://youtu.be/awi4DAMMxyI

B. Box jump practice - work on height and low rebounding box jumps

I got 20"!!!

http://youtu.be/kO6BCo44HVA

http://youtu.be/DL2cYZyVyq8

C. Squat snatch tech work (heavy again today)

Worked up to 130, felt a little heavy so stopped here today

http://youtu.be/Jv4EgykV3BA

+
5 rounds for time:
3 deadlift 185#
10 GHD sit ups

2:55!

Felt good to sprit and dl felt easy!

http://youtu.be/NdvqORehi0c

PM
For time:
800m run
...
21-15-9
thrusters 65#
50-50-50
double udners
...
800m run

20:03

First 800 took 4:12ish

21- 12/9

50 du = disaster ha I broke so many times, couldn't get relaxed 

15 - 10/5

50 du - got better did in maybe 5 sets 

9 - ub

50 - got even better did a set or 2 at 15+ ub did this in 4 sets

800m run = 3:40

This run felt good! It was raining and wet out so I was a little cautious but I was actually able to push the last 100 an try and run harder! My right calf blew up big time on the first 800m run then it finally went away during the workout. 

I wanted to quit in the first set of 50 du, they took me like 4+ minutes! The last set was about 1:30 so I got much better. 

Great day, great progress made mentally an physically. 

Happy new year and thanks for everything! 

1-2-15

2-Jan
A. Muscle ups; 12 AFAP x4; rest 4 min

2:03, 3:00, 3:10, 3:05

Set 1- http://youtu.be/w9_jgSH4Lso

Trying to work on better technique too with these.

These are feeling stronger again! I feel like my recovery between reps and sets is getting better. I think my muscle endurance is finally coming back on these.

B. Supinated false grip above the ring isometrict holds; 20 seconds
x10; rest 90 sec (even if you can't do it unbroken, just accumulate
the time)

I am slowly feeling stronger on these was able to break the :20 into :10 and :10 to accumulate the :20 for the first 5 sets then I went to :10 regular and :10 assisted for the rest

C. Seated medball russian twists; 20-24x5; rest 2 min

Done 24reps and 20# ball each set
+
For time:
Row 1k
100 burpees
Row 1k

17:00 even. 4:13 first 1k and 4:10 last 1k. About 8min for the burpees and some transition time from the row to burpees and back to row.

Felt good on this, breathing was controlled the whole time. Rowing is slowly feeling stronger again too. I'm excited. About that! 

Side note: Tuesdays session made me so sore! I finally felt ok today from it but my right quad was sore especially my vmo and low quad, maybe that means I'm squatting better and starting to use it more, or it was just all the ohs I did. Both legs were sore just my right one more than my left.