1/13

13-Jan
A. Squat snatch; 8 tough singles; rest 2 min

125 for all sets. Missed rep 5. Technique got a little bad, fixed it though and last 3 felt much better. 

B. Squat clean; 5 tough singles; rest 2 min

145, 150, 165(thought i was doing 155) 155, 155
165 was heavy!! I did it and was like crap that extra 5# was a lot and that was way heavier than last week. So i thought i'd do the math again and yea it was 165 lol. I went back down to 155. But hey thats the most i've squatted since surgery lol. Didn't feel great though. 

C. 20 squat clean for time 125#

4:00 - these were rough...mentally and physically. I did like 8 in 1 minute then my knee and legs got really tired. I wanted to quit after 10 but kept going. 

Top of my knee was bothering me. I think it's because maybe my quad could be tight? I smashed it some when I finished. Not sure if that helped. 

+
For time:
150 wall balls for time

7:43
My knee didn't bother me on these, I just got tired! Arms got tired and legs. 

I think I did about as much squatting as my legs could handle today, you programmed it perfect because when I finished the wall balls i could tell my quads were on the verge of cramping. My legs are jello now :) 

Tough night mentally but I'm not upset, just really showed me how much work it's going to take to get my leg strength and endurance back up

1/11

11-Jan
AM
A. Split jerk; build to a max

200# http://youtu.be/r-WpGs5Csps
Built up from 125, 145, 155, 165, 175, 185, 190 (caught fine just lost balance standing up) 195, 205x, 200, 205x

205 is current all time PR so I'm close!
Miss @205 - http://youtu.be/x4Qd0zrJQcg

 B. Strict hspu; 5 min amrap

19
The last 1:30 i really figured out an easier way for me to do these. I had my hands pointing more forward than turned real wide and it helped. I did 1 more to make it an even 20 and it took me 5:10.
I can get 20 in 5 min. They felt good though.

C. Strict pull ups; 50 for time
7:00 - started my doing 3/3/2/2/2 then singles the rest of the time.

D. Protraction circuit (2 times through --> sent in another email)

This felt good, I can't completely sit straight up on the wall slides and keep my upper and lower back flat against the wall though, I have to scoot a little away from the wall.

E. L-sit; accumulate 3 min for time

well 1:30 accumulated took me 10min. I lost track after that. I can hold a really pretty L-sit now just not for long. I held :10 the first time and then :5 after that.

 PM
For time:
row 1k
50 power snatch 55#

7:27
Rowed a 4:05 which felt great!! I've been rowing more of a 4:12-4:13 in these type of workouts. I felt pretty comfortable at the 4:05. Snatches i did 12,8,6,6,6,12
Grip was the biggest limiter on this i felt like. My forearms were blown up when I finished.

Fun session! I actually had energy on a Sunday. i'm usally tired and run down by sunday and just feel lazy. But I actually felt good for each training session this Sunday.

1/10

10-Jan
AM
A1. Tuck front lever hold; 20 seconds x6; rest 90 seconds

These were tough but felt good!

http://youtu.be/qT1mRmYB-lY

A2. Planche lean holds; 20 seconsd x6; rest 90 seconds

Done, these feel much better than before. Feel stronger

+
15 min amrap:
30 Toes to bar
30 burpees
20 CTB pull ups
20 burpees
10 muscle ups
10 burpees

1 round + 30ttb + 21burpees

This was fun, I paced it at the beginning to try and not blow up, didn't really blow up till the 2nd set of 30ttb. I had 3:30 left after rd 1. Shoulder felt fine, worked on opening my shoulders up on mu and they felt fine.

PM
7 rounds for time:
7 OHS 75#
Run 200m

11:21

Breathing got high on this. It's freezing outside so I ran inside. Did 4 down and backs so that slowed my runs a bit but running felt good. Ohs felt much better! Did each set unbroken. Feeling better each day. 

Great training sessions today and yesterday. I've been able to train around some of the other stronger athletes here so it's been nice. 

1/9

So to start off with, I helped coach this morning from 6-10 at one of the gyms and I get a call from mike around 8:30 asking me if i wanted to meet him at another gym to train so I said sure and asked him to pack my gym bag and sent him a list. I get a call when I'm about to leave and he forgot my gym bag lol so I decided to just train in the pants and shoes I had on, I had on my running shoes, but I didn't have my lifting shoes for the power cleans or flats for the dl but I made it work :) I just thought it was funny and I do need to learn to not be so dependent on some of my workout "stuff" lol 

9-Jan
A. Power clean clusters 2.2.2x5; rest 30 sec/rest 3 min

155-155-155-160-165

these felt strong today! I was really happy to hit 165 for the last set! Here is a video of 160 and the first and last set of 2 at 165, someone knocked my camera over so i had to stop it and restart it.

160 - http://youtu.be/ePSEsYMcLUU

165 - http://youtu.be/8Y66sXHY8k4

http://youtu.be/k_0xtuW-oIA

B. Deadlift; 5 on the min for 5 min 205#

Done, felt good.

+
15 min amrap:
15 KBS 2 pood (russian)
30 double unders
45 seconds bent knee hollow body hold

Either 6 or 7 rounds. Lost count because I was so excited all my double unders were unbroken :) I also did all the KBS unbroken. Bent knee hollow holds I had to break towards the end and in the middle i accidently did :55 for some reason and not :45

+
15 min run tech work

ran a slow 2 miles! Shook my legs out half way but outside of that I ran the whole time. It was at a slower pace but I did it. Felt good besides my legs getting tired. Calves got tired the most I think. 

1/7

7-Jan

Tough day today..

A. Muscle ups; 30 reps accumulated in doubles - not for time

Done, these actually felt really good, felt like my technique got better

One of my sets - http://youtu.be/_XzUockYDN4

B. Weighted pull up clusters 1.1.1x5; rest 20 sec/rest 2 min

these felt very strong

25, 30, 35, 37.5, 42.5

C1. Push jerk 6x6; rest 1 min

115# - did 3 sets, these did not feel great, see comments below.

C2. CTB pull ups; 12 reps x6; rest 2 min

did 3 sets, felt strong but shoulder started hurting, 

1st set - http://youtu.be/6JBCghXHovA

D. Strict hspu; amrap in 10 min

did not do
+
Row 500m for time

did not do

So towards the end of the muscle ups my shoulder started feeling a little achy and I just kinda shook it off. Did the weighted pullup clusters and felt great. Moved on to the Push jerk and CTB combo and my shoulders felt terrible. The push jerks didn't feel smooth and after the 3rd set of CTB my right shoulder really started hurting, the ctb weren't hard I actually felt strong and they felt good. I did all the 3 sets unbroken. I'll get your opinion on this but I started thinking to what could of aggrivated my shoulder (its just a slight impingment in my right one) and I think it's my arm/shoulder positioning on the kip in my mu. Its hard to tell from the video but my arms stay straight in line with my body when I kip instead of openning them up/out when I kip. I feel like the tighter i stayed on my kip the more power/force I generated and it just impinged my shoulder a little. It should be fine tomorrow, it feels better today. I just remember the last time I felt it do this, i just kept going in the session and it made it worse so I just called it. 

1-3-15 great day

3-Jan
AM
A. Deadlift; build to a tough single

265- not what I'd like but I'll take it. I at least kept my back tight. 

http://youtu.be/awi4DAMMxyI

B. Box jump practice - work on height and low rebounding box jumps

I got 20"!!!

http://youtu.be/kO6BCo44HVA

http://youtu.be/DL2cYZyVyq8

C. Squat snatch tech work (heavy again today)

Worked up to 130, felt a little heavy so stopped here today

http://youtu.be/Jv4EgykV3BA

+
5 rounds for time:
3 deadlift 185#
10 GHD sit ups

2:55!

Felt good to sprit and dl felt easy!

http://youtu.be/NdvqORehi0c

PM
For time:
800m run
...
21-15-9
thrusters 65#
50-50-50
double udners
...
800m run

20:03

First 800 took 4:12ish

21- 12/9

50 du = disaster ha I broke so many times, couldn't get relaxed 

15 - 10/5

50 du - got better did in maybe 5 sets 

9 - ub

50 - got even better did a set or 2 at 15+ ub did this in 4 sets

800m run = 3:40

This run felt good! It was raining and wet out so I was a little cautious but I was actually able to push the last 100 an try and run harder! My right calf blew up big time on the first 800m run then it finally went away during the workout. 

I wanted to quit in the first set of 50 du, they took me like 4+ minutes! The last set was about 1:30 so I got much better. 

Great day, great progress made mentally an physically. 

Happy new year and thanks for everything! 

1-2-15

2-Jan
A. Muscle ups; 12 AFAP x4; rest 4 min

2:03, 3:00, 3:10, 3:05

Set 1- http://youtu.be/w9_jgSH4Lso

Trying to work on better technique too with these.

These are feeling stronger again! I feel like my recovery between reps and sets is getting better. I think my muscle endurance is finally coming back on these.

B. Supinated false grip above the ring isometrict holds; 20 seconds
x10; rest 90 sec (even if you can't do it unbroken, just accumulate
the time)

I am slowly feeling stronger on these was able to break the :20 into :10 and :10 to accumulate the :20 for the first 5 sets then I went to :10 regular and :10 assisted for the rest

C. Seated medball russian twists; 20-24x5; rest 2 min

Done 24reps and 20# ball each set
+
For time:
Row 1k
100 burpees
Row 1k

17:00 even. 4:13 first 1k and 4:10 last 1k. About 8min for the burpees and some transition time from the row to burpees and back to row.

Felt good on this, breathing was controlled the whole time. Rowing is slowly feeling stronger again too. I'm excited. About that! 

Side note: Tuesdays session made me so sore! I finally felt ok today from it but my right quad was sore especially my vmo and low quad, maybe that means I'm squatting better and starting to use it more, or it was just all the ohs I did. Both legs were sore just my right one more than my left.