11/30

30-Nov
A. Power snatch clusters 5.5.5x3; rest 30 seconds/rest 3 min (tng)

85-95-105 these gt tough on the 3rd set but felt good. I felt pretty sharp. 

Set 2 105- http://youtu.be/YNLh8el5Bao

Set 3 105-http://youtu.be/xUDNJmcv8ZY

 
B. Deadlift gauntlet; 1 rep on the min beginning at 225# - add 10# per
failure until you pull a "tough" single, not a 1rm for the day

285- stopped at 285, 275 felt good 285 slowed down a good bit so I stopped there
+
5 rounds for time:
15 KBS 2 pood
10 burpees
5 box jumps 30"

13:49

KBS 8-7/6-5-4/6-5-4/6-5-4/8-7

Burpees steady and bj singles but tried to keep them fast

This was fun!

11/29

29-Nov
A. Back squat; 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min

185-195-205-195-210-220-205-220-235

-felt ok on these just felt a little stiff/slow

B. Bent over single arm DB rows; 8-10x5; rest 90 seconds bw arms

45-50-55-60-65(8) sets 1-4 all 10reps

+
Sprint 50m @100%
rest 90 seconds
x10

All sprints were about 7.3-7.7 I think, all in the 7's though. Felt good to sprint. These really didn't make me tired.

11/26

26-Nov
A. Squat snatch; build to a max in 5 attempts

75-95-110-120-130

These actually felt solid!

120-http://youtu.be/oizWjZEhewU

B. Squat clean; build to a max in 5 attempts

130-145-160-170-180

180 felt gooood!

170- http://youtu.be/J0RlnV8qDv0

C. Split jerk; build to a max in 5 attempts

125-145-160-170-180

Much better than Saturday! 180 felt light and easy!

180-http://youtu.be/l24MK8C09ns
+
5-4-3-2-1
Squat snatch 115#
Back squat 185#

7:08

Back squats unbroken, snatches singles. Squats got tough but snatches felt solid! 

rest 5 min
5-4-3-2-1
Muscle up
parallete hspu
box jump 30"

9:37

All singles except set of 2 mu, did those ub. Missed 2 phspu. Did 5-6" depth, they are slowly getting better and I'm getting more comfortable with them. 30" box jumps are easy now too! :)

rest 10 min
For time:

"Jackie"

7:42

Row 4:08

Thrusters 35-15 (hardest part of Jackie today)

Pull-ups 15-5-5-5 - pull-ups actually felt strong, I rested :10 before starting them because my arms hurt so bad from thrusters but I should of just started them right away because after my first one they felt easy. Def could of done 7:30 on this. 7:15 is what I got at regionals I think. Happy with how I felt and did after all I did before this.

The lifting was different, I'm so used to spend in so much time with "warmup" sets. Felt good to be able to hot those weights without lots of warm up sets.

This was a fun session, challenging and felt good. Shoulder is a little sore from it but it's feeling better.

11/24

24-Nov
AM
For time:
100 thrusters 95#
(5 burpees on the top of each min… 25 min cap)

18:36

7-6-5-5-5-5-6-5-5-5-5-5-6-5-5-5-5-5-5

The first 6-7 minutes probably felt the hardest but once I just accepted the pain and burn I was fine. I did the burpees semi fast, I found that easier. I usually did the burpees in :14 then started thrusters at :20 and had :20 to rest on average. My goal was sub 20 I may be able to do it in 18 sets vs 19. My arms were smoked from yesterday and now they are super smoked lol triceps are sore too

PM
Run 5k for time @85-90%

25 min..did an out and back. 3.1miles

It was on grass/dirt/gravel/the road when no cars were coming so that slowed me down a little, including that it's 35 degrees cold here today! Felt good to run though, it's been a while, felt a little rusty lol

11/23

23-Nov
AM
For time:
100 kbs 1.5 pood
100 push press 95#

19:03

Kbs were pretty easy back got tight and grip got tired the last few sets but I did them in 9 sets

11-11-11-11-11-11-11-12-11

Push press were rough, did them in sets of 5 the whole time..my arms were so smoked when I finished. Def need to get better at these I think

PM
A. Split jerk; build to a max

190- missed 195, my split was off today once the weight got heavy

B. Power clean; build to a max

185, tried 190, got a great clean pull in lol didn't have any left to drop

185-http://youtu.be/vHXbZRpYocE
+
5-4-3-2-1
Power clean 150#
box jump 30"

3:14 felt good!!

http://youtu.be/J_A1NVYzeC8

11/20

20-Nov
A. Squat snatch clusters 4.4.4x5; rest 30 seconds/rest 3 min (tng)

85,90,95,100,105 - no misses but 105 was tough. Made my back tight but ove felt good.

B. Back squat; 6, 1, 6, 1, 6, 1; rest 3 min

175,200,185,215,195,230

Starting to feel stronger in these again. Legs are coming back to life from the weekend ha
+
For time:
30 power snatch 65#
30 power snatch 105#
60 calories airdyne

13:45..everything in singles. Hands were raw from tng snatch in part A and then starting to rip the first few at 105# so I snatched with fingertips basically lol. the 105's took me longer than I wanted. The ad took about 3:30. Would like to test this again one day. 

Good training day overall.

Shoulder started feeling much better today. I took ibuprofen every 4 hours and did some exercises. I think after tomorrow it will feel even better. 

11/19

19-Nov
A. Split jerk clusters 2.2.2.2.2x5; rest 30 seconds/rest 3 min

125,135,140,145,150

Felt pretty good, really focused on splitting fast. 145 and 150 got tough last few sets of the cluster

B. Parallete hspu; 6 for time x5; rest 3 min

5"

3-1-1-1 / 1:10

3-1-1-1 / 1:30

3-1-1-1 / 1:30

4-1-1 / 1:05

4-1-1 / 1:05

4-1-1 / 1:07

Finally got not comfortable and learned how to kip better towards the end, helped a lot. I have a video if you want to see, just need to load it.

C1. CTB chin ups; 7 unbroken x5; rest 30 seconds
C2. 5 muscle ups for time x5; rest 4 min

Well my shoulder was still bothering me, hurt to kip a lot so Mike told me to substitute, I didn't want to but figured i should. I did 7 ub supinated strict chin-ups rest :30 7 ub ring dips rest 2:30 x 5

Strict chin-ups felt great and fast! Same with ring dips! I did an Amrap my last set and got 9 chin-ups and 11 ring dips.

+
7 burpees AFAP
Row sprint 200m
rest 4 min
x6

This was fun, but spicy!

1:04

1:04

1:01

1:00

:59

:59 http://youtu.be/ZRlDicf9Rk8

Be careful I went fast on burpees!! 

I'm challenging mike to 5 burpees for time this weekend haha.