11/14-11/15 fri/sat

14-Nov
A1. Power snatch clusters 3.3.3x5; rest 20 sec/rest 1 min (tng)

65-75-80-85-90

These got tough, breathing got kinda high

90# - http://youtu.be/03TqyZWeWGo

A2. Box jump practice - 5-10 reps (comfortable height) x5; rest 2 min

Done, felt good. Stacked 3 45# plates an 1 25# 

http://youtu.be/iGv-g66LxaA

B. Back squat; 10-12x5; rest 2 min

85-90-95-100-105

These got tough! They made me feel week :(

105-http://youtu.be/OWEihN0K7BU

+
15 min run tech work
+
10 min amrap:
40 single unders
20 wall balls

5rds + 40su 15wb

Started breaking single unders because my knee would get tired. Breathing gr high though during this.

http://youtu.be/HrxvnPOWn7Y


15-Nov
AM
A. Push jerk; 5x5; rest 75 sec

85-95-105-115-125

75sec rest caught up to me, felt strong just have to get comfortable in the rebend catching heavier weight

125-http://youtu.be/02b21a46Zvw

B. L- rope pull ups (low hand at middle of forearm of high hand)
@22x1; accumulate 15 reps/side

These were fun but tough. Upper quad kept wanting to cramp at the end.

http://youtu.be/shO5UBXY30E

C. Strict hspu; 25 for time

Pr! 6:45 def could if gone faster but under estimated my self. 

Did 3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1-1

This was huge progress for me, I've never been able to do doubles like that. I was at 11 at the 2min mark, 21 at 5:07 and 25 at 6:45.

Regionals I'm pretty sure it took me about 8min, if not more, to do 21.

D. Advanced frog stand practice/tech work 15 min

These were interesting and challenging. I liked doing them. I ate it the 2nd attempt, I fell right on my face and ate it lol. I didn't want my knee to hit first so I let my nose and face take the impact and of course everyone laughed at me, they said that was the hardest they've seen anyone fall 2" from the ground.  

Here's an attempt- http://youtu.be/shO5UBXY30E

E. Support hold on rings (try to force full ext rot, if not, put feet
on the ground for slight assistance) - accumulate 3 min not for time

These got tough. Tried to do some with out touching my foot to the ground but had to for 2 of the 3 minutes.

PM
5 sets:
Row 750m
15 KBS 2 pood (russian)
15 burpee jump to plate (45# plate)
rest 3 min bw sets

5:45, 5:05, 5:00 4:55, 4:42

The first one was rough, had a metal battle with my self, I almost called it and quite and tried to tell my self I wasn't ready for a double yet but overcame it did the second one and the battle was on! Told myself this road to recovery and getting back inshape wasn't going to be easy and if I wanted it I had to hurt and push and so I did. Very happy with my last set. I went straight into the kbs and burpees. Burpees feel strong right now. 

Here's the last set- http://youtu.be/quUpWDqioFA

11/12 PRs and Progress!

12-Nov
A1. Weighted dip; 1-2x6; rest 90 sec

25-30-35-40-45-50 all x2

A2. Supinated weighted pull up; 1-2x6; rest 90 sec

25-30-35-40-45-50!!! X2 pr!

http://youtu.be/vkv0iOy4z94

B1. Bench press; 6, 6, 6, 3, 3, 3; rest 2 min

95-105-115-125-135-145!! Pr!!

B2. Bulgarian ring rows; 12-15x6; rest 2 min

15-14-14-13-12-12-12

C. 50 toes to bar for time

2:17! Huge pr!! 

Did 12-10-10-8-5-5

D. Free standing hs hold tech work 20 min

Got some great work in! Mike did this with me so it was super fun! Love the progress. 

Mike - http://youtu.be/0dR1sfAVWmY

Me- http://youtu.be/nnpTAki8HCE

http://youtu.be/amX82e9yyvw

http://youtu.be/JnRVVlTrg5E

Both- http://youtu.be/UNoHnWjpZMQ

11/11

11-Nov
Row 500m @85%
rest 2 min

Done around 2:05-2:07

Legs are sore from yesterday's workout!

x6
+
Airdyne 2 min @85%
airydne 1 min easy
x6

Done, these felt good 

+
mobility work/running/jumping practice

Went to therapy tonight at 5 and did a lot of jumping drills and exercises then went home and did the rowing and airdyne intervals.

11/10

10-Nov
A. Front squat; 6, 6, 6, 4, 4, 4; rest 2 min

85,95,105,115,125,135!!

http://youtu.be/ju5m5u23IC0

Feeling better with these

B. Banded clean pulls; 3, 3, 2, 2; rest 2 min
+
"Randy"
(7 burpees on the top of each min - 55#)

9:50

http://youtu.be/QIYMwGtZRuI

Ouch this hurt! Breathing was high. Right leg was jello when I finished!

+
run tech work

11/8

8-Nov
A. Strict press; 3, 3, 3, 3, 3; rest 2 min

85-95-100-105-110! PR 

My 1 rep is 115 so I hope that's gone up! 

110- http://youtu.be/H1KzO2R1ETI

Last rep is slooowww!

B. Weighted pull up; 1-2x6; rest 90 sec

I was weak on these today. 

25,27.5,30,32.5, 37.5x1, 42.5x1 missed

Played around with these while warming up..http://youtu.be/YdPZ38RiPsg

C1. Strict hspu; amrap in 1 min x4; rest 1 min

Skipped- my head has so much sinus pressure right now it made me dizzy to go up side down

C2. Russian dips; 10 reps x4; rest 2 min

http://youtu.be/pHniNR93YSU

Completed these, 2nd set I actually figured out how to do them with out assistance

D1. Wall facing hs hold; accumularte 105 sec x5; rest 1 min

Skipped because they made me dizzy

D2. Rope pull ups (low hand at elbow of high hand); 10 reps/side x5; rest 1 min

http://youtu.be/aavfcuCG_JQ

Completed these, getting stronger at them! 

11/7

7-Nov
A. Power snatch clusters 1.1.1x5; rest 20 sec/rest 2 min (tng)

75, 85, 90, 95, 100

All felt pretty good. Getting a little more confident.

Here's video of 100# - http://youtu.be/I9awAppjWYU

B. Back squat clusters 2.2.2x5; rest 30 sec/rest 3 min

85, 95, 105, 115, 125

Felt much better today, I do think I need to work on my mobility or something, I felt it and when I watched the video I noticed I lean forward when I get to the bottom of the squat, I think I just need to get more comfortable and let my knees track a little over my toes?

125- http://youtu.be/akSWLAHVGw4

+
15 min run tech work
+
21-15-9
Row calories
burpees
KBS snatch 1 pood (per arm)
OHS 75#

This was a tough one but fun! Took me a few reps to really figure out the KBS snatch with both arms at once, you can tell in the video when it clicks lol. OHS felt pretty good today actually, much better than last week. My legs weren't tired during this it was more my shoulders and my breathing, my breathing got really high during this. Could be partly because I'm sick but probably because im just out of shape still :)

KBS I did - 9-6-6  / 8-7  / 9ub

OHS - 11-10  / 15ub / 9ub

http://youtu.be/x2SPC67YkJ0

PS I am so sore from the TTB and Burpess the other day lol, my abssss....ha

11/5

5-Nov
A1. Weighted dip; 2-3x6; rest 90 sec

20# 25 30 35 40 all x3

A2. Supinated weighted pull up; 2-3x6; rest 90 sec

20x3 25x3 30x3 35x3 40x2 45x2

Pumped about the 45# for 2 

B1. Bench press; 6x6; rest 2 min
B2. Bulgarian ring rows; 10-12x6; rest 2 min

I woke up yesterday feeling kinda sick and had to work til 7pm last night and felt worse this morning, so took some meds, felt a little better but energy started declining fast during the dips and pull-ups so I skipped the bench and ring rows and just did the ttb and burpees, I didn't have the energy to do both. Wanted to get a good sweat in to hopefully sweat this out and I sure did break a sweat during the burpees and ttb.

+
10 sets:
5 burpees
10 toes to bar
5 burpees
rest 90 sec bw sets

Here's video of the last set

http://youtu.be/tA2RAt9M56Y

Sets took

:50 :50 :50 :51 :52 :60 :62 :62 :66 :54

All were unbroken but last 4 sets after 7ttb I would hang for a second and do the next 3. 

Wasn't my grip but was my abs and breathing. 

I was smoked at the end of this!