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

3/24-3/25

24-Mar
A. Power clean; build to a max

190 - it wasn't the prettiest so I stopped there before i snapped my knees lol

B. 30 power clean for time 115#


1:42 - http://youtu.be/Zjx5CGMpj94
Pretty sure I did 15-3-3-2-1-1-1-1-1-2 - my grip burned the most. and then legs

+
For time:
40 knees to elbow
30 thrusters 95#
20 muscle ups
10 deficit hspu (4")

16:50 - i liked this, it was very challenging. 

Haven't really been having trouble with shoulder and it felt fine tonight except when I went to do knees to elbow, it killed it for some reason, it was really weird. I tried a few times to do them but it hurt so I just did ttb. It was weird, ttb didn't hurt, nor did pullups or mu hurt it. 

So I did
40 ttb - 8-7-5-5-5-3-3-2-2 (tried a diff strategy than 14.4) did 15 in minute one in about :35 rested purposfully :20 then did another set of 15 in minute 2 then the next 10 in :45 so 2:45ish for all 40
30 thrusters 8-5-3-3-3-3-3-2 took about 4 min. Paced this a litlle
20 MU all singles - feel like i finally got my timing back on these after about the first 7. its felt a little off lately and i think I was transitioning/turning over the rings a split second too early. My last 10 may have been faster than my first 10. 
10 hspu (4.5" deficit) it was either 3.5 or 4.5 so i went with 4.5. I did these as 3-2-1-1-1-1-1



25-Mar
5 rounds for time:
Sandbag run 200m
100m farmers walk 1.5 pood/hand
15 burpees
10 triple unders

Well i lost my triple unders..so sad. I haven't practiced them during the open because they made my calves soo sore before when I was practicing them. Def need to keep doing them in my warm ups again. 

Here's a video of my attempts in rd 3. 

http://www.youtube.com/watch?v=O8-9zYQdWmc&feature=share&list=UUVOO3Wwkh2fWg8u_hUf2v8Q&index=1

3/22

22-Mar
AM
A. Squat snatch gauntlet - 2 reps on the min beginning at 95#

Started at 95# and went up 5#. Made it through 145# with no misses. Missed 150# on first try and called it. Back was tired. 

145 & 150 miss - http://youtu.be/ISX0PqLPQ5M

(I have the whole guantlet on video but just trimmed these lifts out of it)

+
5 min amrap parallete hspu
4 min amrap burpees
3 min amrap push jerk 95#
2 min amrap ring dips
1 min amrap calories airdyne

This was tough, arms were tired the whole time.

15 phspu 4-5"

45 burpees

27 push jerks

12 ring dips

23 calories

PM
For time:
30 hang power clean and jerk 125#
20 tire flips heavy
10 rope climbs

15:51

HPC&Jerk - http://youtu.be/PwWz533yV_U

ropeclimbs - http://youtu.be/wF5svlgOtqs

Under esitmated the hpc&jerks. they smoked me. Took 5:30 for them I think?

5-4-3's to finish. The hpc was easy, the jerk just started getting really tough of course

TIre flips were actually easy except for #11, I usally do 10 flips and it takes me all the way down the side the yard  and then i do 10 flips back up. well the ground was a little soft in the back corner and I didnt realize it so flipping it out of the corner was a doozie. 

Rope climbs actually felt good, last 2 were tough. All were in 2 pulls. I rested like :40 after tire flips to rope climbs and once i started all 10 only took 5min. I know i could do 10 for time faster but i was glad for this workout i could maintain the pace of 2 per minute. 

I'm actually not sore from 14.4, my traps are sore today (Sunday) from the hpc&jerks i did yesterday i think. Hopefully my 14.4 score holds up. I've already seen a few people in my region who I was ahead re do the workout and post 188-189. We will see though, not worrying about right now :) 

3/19

19-Mar
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds

165# felt solid - here's last one

http://youtu.be/SQrTk7KQorw

B. Push press; build to a 5rm

145# I know I can get 150, I was so close, got 4reps. Big improvement, I know my 1rep has to be up. It was 155 or 160 last time I tested it. 

145 http://youtu.be/1xAuatZnRI8

150 miss http://youtu.be/wXUVHlB6m9M

+
3 rounds for time:
10 thrusters 95#
10 burpees

4:02

http://youtu.be/VYP75NCyJ08

Well I did rd 1&2 ub but broke rd 3 6/4 I tried to go for it just couldn't get the last set ub. Who knows of it would of been faster if I would of broke 6/4 from the beginning but I wanted to see if I could go unbroken. It did slow my burpees down, those made my arms tired. Watching my video afterwards when I'd come up our of the squat I would go forward and end up on my toes, maybe because my back was tired? I'm sure that made the trusters harder. Not sure why I was doing that though.

Another stressful day but felt good to train, I was drained afterwards though. Just felt like blah