2/23

23-Feb
A. Clean pulls; 5x5; rest 2 min

http://youtu.be/gGUaqDNDrOI

These felt pretty good. Tried to focus on staying back on my heels and wedging myself under the bar when i pulled. 

175-175-185-195195

B. OHS; 5 reps on the min for 10 min (moderate loading and add as you go)

http://youtu.be/N7Y6b6tlMas

I did 115-115-115-125-125-125-135-135-135-135

I felt really good with these, the reps just added up towards the end and my shoulders got a little tired. Video is of the end of the 10 minutes. Felt strong with them though. I want to retest that regionals workout. 64 pullups and 7ohs @135. I feel my pullups and shoulders are just stronger now. 

+
3 rounds for time:
5 muscle ups
10 burpees
15 CTB pull ups
45 double unders

13:45 

MU felt off again, not sure why, maybe they were supposed to after round 1 and doing the burpees, ctb and du. 

I broke mu 3/2 first round 2/2/1 2nd rd and all singles the last round. Round 1 my ctb were a litle off and i broke alot then rd 2 i did 6/5/2/2 and round 3 i did 6/4/3/2. DU round 1 i did 35/15 with 2 trips at the beginning and round 2 i did 45 ub with no trips at the beginning and round 3 i did 20/15/5/ and 5 singles with a million trips trying to get each set started. I got so frustrated by the end and just did 5 singles. I can't ever get my du started anymore and it pisses me off lol. I could of done this :30 seconds faster if it wouldn't of taken me :30 to do the last 5 du. 

2/21

AM
A. Power snatch; build to a tough single

Built to 135, felt sharp. Missed it the first time just because I pulled early but new I could get it and got it easily the 2nd time 

http://youtu.be/NRh8hhjTByU

+
3 sets:
15 power snatch 85#
15 bar facing burpees
rest 3 min bw sets
+
15 min z1 row

2:07, 2:12, 1:47

Did 6/5/4 on snatch the first 2 sets just because I under estimated myself did the last set unbroken. I could of done the other 2 unbroken. Bar facing burpees are just slow for me.

http://youtu.be/OZ5K8h4IL9U

PM
Airdyne 20 min easy
+
45 min mobility work

Did this, felt good.

Did it with mike. We accumulated 2:00 of each of the following

Couch stretch -per leg

Back bends

Front splits - per leg

Side splits - per leg

Bottom of the squat

Partner arms behind back stretch (don't know the name)

2/20

20-Feb
AM
21-15-9
Toes to bar
hspu (kipping)
50-50-50
double unders

9:00 - this wasn't too bad, i was interested to see how kipping hspu felt since we haven't done them since...forever...haha. But they felt good, just have to get my rhythm back a little more but I felt stronger on them than before. I broke it up for the most part. DU were probably the hardest. I'm just not as smooth as I was in the past. 

TTB - 8/7/6 - 6/5/4 - 9UB
HSPU - 8/7/6 6/5/4 -5/4
DU - 35/15 - 50 - 20/15/15 - tripped a few times on the start of the first and the last set. this is where most of my rest time was i think. 

I have video if you want it.

PM
For time:
Row 1k
100 wall balls

9:11 - I rowed a 4:05 and then for WB I did 22/18/15/10/10/10/8/7
Felt pretty good on this, arms and legs were just on fire. Tried to keep the rest periods short. Did it with Bri so that was fun. I try and do my workouts with her a few times a week just because she pushes me. Somethings she crushes me on and somethings I beat her on so its a good mix. We are opposites. And she doesn't have a coach so she is always up for doing my workouts.

1/18

18-Feb
A. Burpee Muscle ups; amrap in 8 min

25 - MU just felt weak today, just one of those days where I had to work to get over the rings vs just flying over

+
open workout 11.6 (thrusters/CTB)

This actually went well. I got 112 reps vs 104 2 years ago when we tested it. I went and checked out my old blog post! :) I felt great doing it. Thrusters felt good and did them unbroken through 15's and broke the 18 10-8. Ctb I broke from the beginning on round 6 did 2-2-2 then 3-3-3 on 9's and 12's I did 3-3-2-2-2 and 15's I did 2-2-2-2-1-1-1-1-1-1-1 just really fast singles. Then did 2-2 of the 18 ctb before time ran out. Ctb def getting stronger and thrusters are feeling better :)

2/13 - 2/16

13-Feb
AM
A1. Weighted pull up; 1-2x6; rest 30 seconds

35x2, 37.5 x2, 40x1, 42.5x1, 45x1, 50x1
These felt pretty strong today

A2. Side plank on hand (elevate the top leg as high as you can get
it); 25 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 35 seconds x6; rest 3 min
The above felt strong. Feeling good with these. 

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

Still making progress on being able to control these more

C. Toes to bar; accumulate 50 reps in sets of of 5-10 unbroken - not for time

Did 4 sets of 10 and then 2 sets of 5. 

+
5 sets of 50 unbroken doiuble udners for time

Did not do the du, knee was still kinda sore and it was the pounding from landing that hurt it. 
PM
50 thrusters for time 95#
(each time you break perform 2 muscle ups)

5:44, i think i may have accidentally done 45 not 50 :(
MU were unbroken each set. I broke it into 6 sets but pretty sure i miss counted and needed to do 1 more set. They felt good though, 8 reps was my biggest set. 
14-Feb
AM
A. Split jerk; build to a tough single

built to a heavy push press of 155#, the landing right now in a split jerk and push jerk is what triggered the pain in my knee, its a tender spot when you touch it, it was starting to feel better so i laid off the split jerk today.

B. Weighted dip; 1-2x4; rest 2 min

35x2, 45x2, 55x2, 66x1 - thats a PR for sure, just not sure by how much

+
4 rounds for time:
15 burpees
15 box jumps 24"
15 CTB pull ups

12:13 - i had to step down on box jumps and did CTB 9/6, 6/5/4, 6/5/2/2, 7/3/3/2
burpees were steady, just tried to keep moving the whole time. My legs were just flat out tired during this. 
PM
Airdyne 4 min @85-90%
airdyne 1 min easy
x6
+
45 min mobility work

This felt good, felt different compared to last week, only 1 minute rest made a big difference. Accumulated 350cals. First couple started out slow and legs just burned but then the last few, i quite letting my head get to me and just ignored the burn and focused on breathing and went up a lot of calories compared to the first few. It wasn't like I couldn't push on the air dyne because my legs burned i was just being a wimp. :)
15-Feb
OFF

16-Feb
A. Deadlift; 3, 2, 1; rest 2 min
255, 275, 300, felt easy so did 310! 

http://youtu.be/K0gDlLn5UJY

Its crazy how much my deadlift has gone up over the past few weeks. I love it, makes me feel stronger!

+
15 min amrap:
15 deadlift 115#
15 push jerk 75#
15 calories rowing

5 rounds + 15dl + 10 push jerks
This felt good, push jerks felt easy and great! I broke deadlifts but did push jerks unbroken the whole time. Breathing felt good, arms and legs just eventually got tired. 

We had an ice storm here today. Gym was closed so I didn't go coach, it's supposed to be super cold and freezing the rest of the week, like not getting above 32 till maybe Saturday. So that will be miserable. Can't wait for the hot weather!

I had a great weekend, last Monday I hit a deer so that sucked, found out Thursday that it totaled my car, Friday State Farm gave me a check for my car, much more than what it was worth and Saturday I went and bought a new car. My first car I ever bought, so i really feel like a grown up now ha. And then Mike got me a Macbook Air for valentines so  that just made the weekend awesome! This thing is amazing, so much better than my old 20# PC laptop haha. 

2/11

11-Feb
AM
A. Strict muscle ups; accumulate 13-18 reps not for time (or perfect
slow negatives if needed)

16 strict mu- tried to practice perfect form and finished each rep with external rotation which was tough. On my last rep though I decided to see how long I could hold it braise last time we did that it was like :15 and this time I made it :30!

http://youtu.be/fMLnH-3tQ-k

B. Strict hspu; 10 reps AFAP x5; rest 90 sec

These were tough, first set was 2:10 then 3:00 then the last 3 were right at 4:00. First set felt great then I just burnt out.

C. Singel arm Ring rows; 8-10x5; rest 90 seconds bw sides (only lower
yourself as much as you can to maintain form)

Did 8 each set, these were tough too but felt good.

D1. Scap hspu; 12 reps x3; rest 30 sec
D2. Scap push ups @1113; 12 reps x3; rest 30 sec
D3. Scap pull ups; 12 reps with a 10 second active arch hold at the
end of the last rep x3; rest 3 min

Did D1,2,3 fine, they all felt good, felt good to do those. I enjoy doing the sets of scap work. 

+
10 min mobility work

PM
Open workout 13.1
+
20 min mobility work

I did not do 13.1, I was so sore and worn out. I felt like it would be a bad idea to do it. My knee was really sore and my body was sore and energy was hard to come by. Feeling a bit better today hopefully tomorrow I'll feel 100% :)

2/10

10-Feb
A. Squat snatch; 5 singles @80-90% effort

Did these at 125# 

They felt ok, pull felt strong, legs were just tired and knee was sore.

B. Squat clean; 5 reps on the min for 5 min (light- tng)

Used 85# to focus on technique. I kept forgetting to breath the first few sets.

C. Pistol squats @3030; accumulate 10 reps per side not for time

Did left leg only, hurt my right knee today
+
open workout 14.2

I got 49 reps into the round of 16's 6 more than last year! I did 16ohs16ctb16ohs1ctb 

It wasn't near as painful as a month ago, I broke my ctb up more too, did a set of 5 for the first set of 10 and then mainly did all 2's and singles for the rest of the time. I had :5 to spare after the 14rd and rested about :10 before I started the 16's did all OhS unbroken. I think I may have had a little more in the tank, maybe 2 more ctb ha.

It felt good to improve on this workout! 

2/9

9-Feb
A. Deadlift; 4, 4, 4, 2, 2, 2; rest 2 min

225-235-245-260-270-280

Still going up!
+
open workout 14.3

Got 142, got 151 in the open last year. 

DL felt strong, got a little tired at 185 but step ups were just slower I guess.

DL I did 

10 ub

9/6

8/7/5

5/5/5/5/5 (finished these around 6:15/6:20)

5/3/2/2 (I had :55 here I believe)

Back was real tired at the end, breathing was pretty controlled.

I really hope there's not a high volume box jump workout this year 

2/3 - 2/7 What a training week!

3-Feb
A. Squat snatch; build to a tough single

Hit 150# super stoked about that - http://youtu.be/9cp8V1KuwH4
Missed 155. http://youtu.be/v_C42BhOc1o

B. Squat clean; build to a tough single

Built to 175 - the slowest clean EVER - http://youtu.be/XTam9dKbrCQ

C. Pistol squats @3030; accumulate 15 reps per side not for time
Left Leg was fine..right leg was tough, http://youtu.be/yapO63dM9oY
+
15 min amrap:
30 wall balls
15 burpees

5 rounds + 26 wall balls
My arms were smoked by the end and legs!

4-Feb
AM
A. Strict muscle ups; accumulate 10-15 reps not for time (or perfect
slow negatives if needed)
Did 13 controlled Strict MU, tried to come down as controlled as possible too. 

B1. Strict hspu; 10 reps AFAP x4; rest 1 min
2:30, 3, 3, and forever for the last one

B2. CTB pull ups; 15 AFAP x4; rest 2 min
UB, UB, 10/5 (:50) 10/5 (:50)

C. Singel arm Ring rows; 8-10x4; rest 90 seconds bw sides (only lower
yourself as much as you can to maintain form)
D1. Scap hspu; 10 reps x3; rest 30 sec
D2. Scap push ups @1113; 10 reps x3; rest 30 sec
D3. Scap pull ups; 10 reps with a 10 second active arch hold at the
end of the last rep x3; rest 3 min
+
airydne 10 min easy
+
10 min mobility work

PM
Open workout 12.2

I got 2 reps in at the 120# weight and when i did this in the open I got 1. We tested this last year sometime I believe and I didn't get to the 120#. I actually felt really good except when my back blew up in the 100# set. I had about :30-:40 for the 120# by the time I got the weights on I had :15. Powerd them both
+
20 min mobility work

5-Feb
OFF

6-Feb
AM
A1. Weighted pull up; 2-3x6; rest 30 seconds
26# 26# 31# 36# 38.5#

A2. Side plank on hand (elevate the top leg as high as you can get
it); 20 seconds x6; rest 30 seconds
Kept top leg up each time.

A3. FLR on rings in full external rotation; 30 seconds x6; rest 3 min

B. Negative body levers; 15 slow controlled reps not for time
Kinda getting more controlled with these. 

+
1 min max reps burpees
1 min max double unders
rest 1 min
x4 sets

This was terrible. had no jumps this session
21 burpees 23 DU
18 burpees 34 DU
16 burpees 53 DU
16 burpees 36 DU

PM
100 wall balls for time to 10'
(each time you break perform 5 squat cleans @95#

5:29 Broke at 51, 80
Did this with Bri, she got 4:29 and broke only at 80. I may have been able to try and do 60/40. the cleans seemed the hardest. 

7-Feb
AM
A. Split jerk; build to a tough single
205! matching my current PR
210 miss - http://youtu.be/S6crIB-61Dc

B. Weighted dip; 2-3x3; rest 2 min
26,36,46

C. Single arm farmers walk; 20 seconds unbroken x6/side; rest as needed bw sides
Used our farmers carry handles and did 85#

D. Single arm OH KB carry; 20 seconsd x5/side; rest as needed bw sides
Did 2pd for all sets

+
10 min amrap:
3 muscle ups
45 double unders

6 rounds + 1 MU. tired for 2 and missed the second. DU felt much better today, did a couple rounds unbroken and broke 1x the other rounds.
MU were UB rounds 1-3 and then I went to 2/1 
Arms were blown up by the end. Mainly my lats and triceps. I have a video its just not letting me load it right now.

PM
Airdyne 3 min @85-90%
airdyne 2 min easy
x6

These got my legs blown up!
48,48,49,50,53,58

+
45 min mobility work

I am so sore from this week! I can def tell the volume went up :) It's a good soreness though. I'll just say I slept like a baby all week ha. 

2/2

2-Feb
A. Deadlift; 5, 5, 5, 3, 3, 3; rest 2 min

Getting stronger!

215-225-240-250-260-275! 

I was pumped about 275 for 3 because a few weeks ago I only got 265 for a heavy single.

B. Single leg RDL; 4-6x3/side; rest 1 min bw sides

Used 2 35# kb 6 reps each side

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

Did 4 sets, felt fine.

D. Power snatch; 20 for time at 75% est 1rm

Used 102# and got 2:10, did all singles

Felt decent not great 

+
3 rounds for time:
Row 500m
15 box jumps 20" (step down)
20 toes to bar

12:24

Rowed between a 2:00 and 2:02 each round box jumps were steady and toes to bar I did 10/6/4 - 10/5/3/2 - 6/4/3/2/2/1/1/1

Round 2 was the fastest I believe.