11/17

17-Nov
AM
A. Power snatch clusters 2.2.2x5; rest 20 seconds/rest 3 min

110# all sets. My legs and hips were so smoked from yesterday it felt like 110# was 140#

Set 5 http://youtu.be/X4pOYY-BdU8

B1. TnG deadlift; 10 unbroken heavy x5; rest 20 seconds

195,200,205,210,220

220-http://youtu.be/Wl11Ht_g2Jw

DL felt great and strong today actually! I was surprised.

B2. Prowler push 20 seconds light/fast x5; rest 3 min

It had just rained so I couldn't push the yoke my shoes just slipped in the road and I went no where lol so I decided to pull our home made sled that's made out of a crate lol video of set 5 above 

PM
3 rounds for time:
25 power clean and jerk 53#
25 calories airdyne

8:42

Rd 1 - CJ unbroken 

Rd 2 - 12-8-5

Rd 3 - 12-8-5 

My breaks were very short when I broke Cj and I went straight to the ad the first 5 cal were the hardest. Felt good though. 

Left Shoulder is a bit sore. I think it's a little impinged, feels like something pinching when it's in a certain position but once I get past that spot it's ok. It's happened in the past. Taking some ibuprofen should be fine. 

11/16

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

160-170-180-190-195missed

190-http://youtu.be/M1Va7_E5WzM

Felt pretty good on these, some felt better than others

B. Front squat clustesr 5.5.5x5; rest 1 min/rest 3 min

140, 145, 150, 155, 160

Felt pretty good with these last few sets of the clusters got tough

C. Barbell forward lunges 20 alt'ing steps x3; rest 2 min
85# legs were tired when I got to these

PM
50-40-30-20-10
Unbroken wall balls
unbroken double unders

11:04

50-50 3:05

40-40 6:05

30-30 8

20-20

10-10 11:04

Triped on first set of 50 du so had to start over. 40 wb was the toughest, I got 20 in and my shoulders started burning so bad I almost didn't think id make it to 40 but I did. 50's and 40's were the toughest the it got easier. I think if I didn't have to do it ub I would of been able to go faster but who knows maybe he breaks would of added up. This was challenging though

11/15

15-Nov
A. Muscle ups; 5 for time x8; rest 3 min

UB :27

UB :26

UB :26

UB :26 http://youtu.be/-EI89T7awoc

3-1-1:50

4-1 :35

3 :15

Did not do, hands ripped on rep 3 of 7th set.

B. Strict hspu; amrap sets of 2 unbroken in 10 min

14 sets = 28hspu. Thought that was pretty good, I think I could get 30 strict in sub 10 now if I could do singles.

+
1-2-3-4-5-4-3-2-1
Unbroken CTB
burpees
rest 8 min
x3

3:32

3:15

3:04 http://youtu.be/jQuk5hqOILs

Felt pretty good on these. Really tried to push the last set 

Arms and shoulders are soooo tired lol gonna be sore tomorrow

11/13

13-Nov
A. Power clean clusters 2.2.2.2x5; rest 20 sec/rest 3 min (TnG)

125, 130, 135, 145, 150 

150- http://youtu.be/(null)

B. Split jerk; 2 reps on the 30 seconsd for 10 sets @60% 1rm

120# completed no missed reps. This burned, never came close to failing any but got my shoulders burning.

C. Parallete hspu; amrap in 1 min x5; rest 90 seconds

5" 4-3-4-4-4

Paralletes are much harder for me than plate deficits. I think it's just a comfort thing. I'm more timid with paralletes

+
6 sets @100%
10 KBS 2 pood
15 burpees AFAP
rest 4 min

:59 http://youtu.be/nKYTUI38XyY

:57

1:00

1:02

1:07

1:04 http://youtu.be/TBA2_vTUf-4

These got tough after set 3! Mainly burpees. My pushers were tired. 

11/12

12-Nov
Wpalooza workout
+
A1. OHS 8-10x6; rest 1 min
A2. 15 CTB for time (big of sets as possible, no singles) x6; rest 3 min
+
3 rounds for time:
30 unbroken thrusters 33#
300m row

A1. 105, 110, 115, 120, 125, 135 all x10

A2. 15 ub :27

       15 ub :29

         10-5 :42

      8-4-3 1:03

      5-5-5 1:03

   5-4-3-3 1:07

Happy my first 2 sets of ctb were ub. Hit a wall after 3rd set of ctb. This made my left shoulder cramp up, a little sore but should a fine tomorrow. 

3rds for time

30 thrusters ub

300m row

8:01

Felt pretty good on this, kept a steady pace till last 300m row

Good session overall. Will send you wodapalooza video once it uploads.

11/10

Wodapalooza workout
+

A. Squat snatch clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min 

B. Deficit hspu; 4 for time x5; rest 3 min
+

12 min amrap:

3 muscle ups

6 burpees

9 front squat 135# (from floor)

12 deadlift 225#

48 double unders unbroken

A. 120, then 125 for last 4 sets. Hips got tired today and missed a few in set 3 and 5.

B. :17 :18 :17 :18 :16 all ub

Theses felt great. I have video of last set. Did 5 1/3" same deficit as OC.

12min Amrap

Rd 1 mu ub rd 2&3 singles

Burpees steady

FS squat cleaned them all and did all 3rds ub

DL this was toughest part. Rd 1 4-4-2-2 rd 2 3-3-2-2-2 rd 3 2

DU rd 1& 2 ub 1st attempt each rd

Fun!!!

Good day overal just was hoping to do better on WP, attempted 170 twice but just didn't have it. Want to get better at oh still. Long testing week with the qualifiers, ready to train again and get back to a routine. 

11/3

3-Nov
OC 3 

4min Amrap 

8 thrusters 

8 ttb 

5rds + 6 thrusters

PM
A. Squat snatch clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
B1. Back squat 5x5; rest 2 min
B2. 7 muscle ups for time x5; rest 2 min

A. 120, 125, 130 missed 1 rep, 130 missed 1 rep

Set 4 http://youtu.be/VecVNiimFGM

B1. 195, 195, 200, 200, 200

B2. 1:10, 1:09, 1:27, 1:50, 1:45

Snatches felt good! Missed a couple but felt good considering I haven't snatched heavy in a while

Back squats felt heavy! Hips were tired! 

I could tell I haven't been backsquatting heavy but I'm sure after a few sessions it will come back.

Hips and every thing else was smoke on mu after set 3. But felt good to get the volume in. 

Could tell I haven't had a training session like this in a few weeks, excited to start training again! :)