2/25

25-Feb
A. Power clean; build to a tough single

185- felt solid, tried 195 once just to try it, pulled it plenty high just didn't catch it

http://youtu.be/W12Vd6AYYl8

+
For time:
Row 1k
30 hang power clean 135#
30 burpee box jumps 24"

10:56 

Rowed a 4:08

Started hpc at 4:30 did 8-5-5-4-4-4 

Finished just under 3min at 7:20ish mark

Went right into burpee kb and they took me around 3:35? Last 10 only took 1min, spent too much time on first 10, finally got into a rhythm after 13-14 reps and I was able to speed up. 

My clean is way stronger nowbut my hpc doesn't feel as strong, probably because 2 years ago when I couldnt clean well I would just hang clean because I could do more weight so i dunno. 

2/24 - great night

24-Feb
A. Squat clean and jerk; build to a tough single

185# http://youtu.be/7B81yCF-lmM

Jerk felt a little heavy but i think thats because it normally needs more attempts to get warmed up than my clean so I just wasn't quite ready for it to feel that heavy

B. 2 muscle ups on the min for 10 min

Done! Felt good, tried to work on falling and and not losing power going into my 2nd mu, i feel i lose power and don't catch it as high.

C. 30 squat clean and jerk 105# (thrusters ok)

3:55! Super happy with this! Went and look back at time from last February and i did the 30 in 4:30 so :35 faster, it felt way better though. I could easily do it in 3:50 if not 3:45.

Tonight - http://youtu.be/6rc10W4XF7A

1 year and 2 days ago :) http://youtu.be/9yJeHQQSzek

Pretty cool that I did this almost exactly a year ago...i love having my blog and videoing my workouts simply to go back and look at the progress..you can def tell I was a lot smaller last year but my battery and strength is a lot higher right now, I mean the bar just moves much faster and I feel like I look stronger during the workout now compared to last year...progress is what matters! 

2/19

For time:
1000m row
100 wall balls
500 m row
100 dead lifts 95#

20:20 - terrible
Rowed a 4:00 1k - maybe a little too hard? i dunno
10 sets of 10 for wall balls
500m row 2:05 - legs and back were tired
100 dl - like 7 min i think

My back locked up again at end of walballs, got it to relax a little on 500m row then 50 reps into DL it locked up bad. Did last 47 as singles, fast singles but would do 10 singles rest :30 for the last 47 reps.
I don't know if its just fatigued, or if its from sitting at work or a combination. I'm not sure if its due to tight hamstrings or hips or both...suggestions?

Open stress is starting to kick in, just getting anxiety about it :) lol starting freaking out a little as I made a post for AthleteWods open crush series and realized we were a week away yesterday..

2/18

18-Feb
A. Push jerk; build to a tough five

155# http://youtu.be/eKOi15_z3bw

B1. Push press @31x3; 2-3x6; rest 1 min

125x3-125x3-130x3-130x3-135x2-140x3

These felt strong today

B2. Rope climbs; 3 for time x6; rest 2 min

Felt great! ive been doing them at faction and I think there rope is 17' got to do them in the garage with our 15' tonight so all climbs were 2 pulls

:50 :50 :48 :45 :55

Set 4- http://youtu.be/IVao74AefKQ

Getting more comfortable with these.

+
10-20-30-20-10
CTB pull ups
Push press 95#

18:00 - dang this was tough!

Ctb 5-5

Pp 10

Ctb 5-3-2s

Pp 10-10

Ctb 5-3-2s

Pp- 8-8-8-6

Ctb 5-3-2s

Pp 8-6-6

Ctb 3-2-2-2-1

Pp 10

I was able to keep pp reps fast but dang they gassed me 

2/17

17-Feb
A. Squat snatch; build to a max

150# it was a miss and hit day for snatching. It started at 135, I'd miss my first attempt then come back and make my 2nd, almost every time. 135, 140, 145, 150, 155missed and called it

B. Squat clean; build to a max

195. Now I didn't miss any cleans. Tired 200 twice but misse both, I got kinda close though. I def know I can get it if I catch it right.

So close! 200#

http://youtu.be/87YmregjI0I

+
12 min amrap:
4 box jumps 30"
8 squat snatch 95#
12 KBS 1.5 pood

Got 3rds in then my back locked up bad..would of got at least 4 rds. I had 3 min left so I did 4 power snatch and then just did an Amrap of box jumps in remaining time to keep moving. I hate when my back does this. It's the left side and when it locks up its so painful to bend over and pick something up, it sends a shooting pain down my left side.

2/14 & 2/15

14-Feb
A1. OHS squat; 10, 10, 10, 10; rest 1 min

115# 125# 125# 125#

Last set - http://youtu.be/y_qUkipQgMU

A2. Muscle ups; 6 for time x4; rest 1 min
:42 (5/1) 1:00 (2/2/1/1) 1:18 (2/1/1/1) 1:18 (1/1/1/1/1/1)

Set 1 - http://youtu.be/14S3U3L1Y9U

OHS def made these feel tougher than the back squats last week..at least I hope the OHS should of made them harder, they got my breathing up more and made my arms more fatigued.

+
20 min amrap:
20 wall balls
10 CTB pull ups
(both must be done in sets of 5 or bigger)

9 rounds + 5 wb

played with rep scheme on wb's some a few sets I did 10-10 majority i did 10/5/5 and 1 i did 5/5/5/5 just to see if any made my CTB's any easier or faster. 10/5/5 seemed to be the best. The first 5 ctb's were easy and i didnt have to rest much going into them, but the 2nd set got tough and i would have to rest some  before going into them. 

Splits:

Started at the 1:00 (time indicates when I finished that round)

1- 2:42

2- 4:40

3- 6:45

4- 9:06

5- 11:35

6- 14:06

7- 16:30

8- 18:47

9- 20:50

..looks like i fell off in the middle and picked it back up at the end..last 2 rds i pushed to try and get back to the wall balls in the 10th rd.

15-Feb
A. Push press; build to a 15rm

http://youtu.be/eYUv0JufnaA

120# I was pumped about this! felt good. first 9 reps were tng. I think I picked the right weight. I did sets up 5-7 leading up to it and then went with the weight I felt I could get but would be a challenge. 

B1. TnG deadlift; 15, 15, 15, 15; rest 30 seconds

175# for all - felt strong

B2. Strict hspu; amrap in 2 min x4; rest 0 seconds

7-6-4-4 not so hot on these. Shoulders felt dead and they felt hard

+

3 rounds for time:
15 power clean 115#
15 burpee box jumps 24"

9:26 - :14 faster than a few weeks ago when I did 21-15-9 PC 115# and 20"burpee bj overs, I actually think regular burpee bj may be a bit slower, 24" was def harder and Im glad I was able to beat my time. Still did all singles on power cleans.

Part of the video - http://youtu.be/hFUE-EzZwSM

rd 1 took 3 min and rd 2 took 3:15 so rd 3 must of only took 3:11 - happy with the pace and not bonking. 

2/12

12-Feb
For time:
1k row buy in
...
5 rounds:
15 front squat 105#
15 KBS 2 pood (russian)
...
200 double unders buy out

Well..I had major brain farts today..all through out the day and it led to a crappy training session.

I for 1 forgot my snack to bring to work so at 3 I was hungry..I trained at CF olive branch because it was so cold and I forgot to pack my pwo shake, I was going to drink it on my way to the gym because I was so hungry..I got to the gym rowed a little did some squats and swings (warmed up little because I was hungry). By rd 2 my back locked up and I accidentally did 115# not 105# I had to stop 2.5 rds in because of my back and just went into the double unders. I rolled out real good and let my back relax and then finished the squats just to get the volume in. My back was fine then. I was frustrated because I mentally crapped the bed lol..I probably would have been better off if I ate a candy bar from the vending machine instead of nothing at all. I haven't been successful in eating an extra meal early this week. I'm hungry when I get up but don't have an appetite for real food, only like a bar or shake or something but not sure if that's the best option or if so what to exactly eat or what would be best..feeling good today though and ready to train tomorrow!!