1/30-1/31

30-Jan
AM
A1. Arch active hang; 35 seconds x6; rest 30 seconds
A2. Side plank on hand; 35 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 35 seconds x6; rest 3 min

All the above felt great!

B. Negative body levers; 12 slow controlled reps not for time

Getting a little better at being controlled once I break the half way plane though it's hard for me to keep control

+
50 burpee box jump overs for time
5:00

I was pleased with this! I kept almost the same pace the whole time, trying for 10 bbjo a minute, I got behind on minute 3 and made up for it at the end though.

PM
For time:
20 squat clean @50%
20 squat cleans @70%
20 squat cleans @85%
(use estimated current 1rm for weight selection)

Oh this was brutal!! Haha I did it based off 175# so I did 87# 122# 147# I missed  rep 11 at the 147 weight, getting better at these my legs and back were smoked when I finished. My quads were shaking haha. Knee and quad was tired and sore today but not in a bad way, I'm just glad I didn't have any squatting or box jumps.
(I have video but it's too long to upload, let me know if you want a clip from it or if you want me to break down any splits for you) 

31-Jan
AM
A. Split jerk; 8 singles @85% 1rm; rest 90 seconds

These finally felt better today. I didn't miss any.

B. Strict hspu; amrap in 10 min

Only got 29, shoulders got tired today, no pop in them today.

C. Protraction circuit (4 times through)

This was fine

D. Single arm farmers walk; 20 seconds unbroken x6/side; rest as needed bw sides

I used a 2pd again and felt good

E. Single arm OH KB carry; 20 seconsd x5/side; rest as needed bw sides

I did my first 3 sets with a 62# kb and the last 3 with a 2pd! I was super excited. I was excited for 1 because I snatched it up with a bit of ease and then was able to walk with it overhead for the full:20 each side.

PM
Airdyne 10 min for max calories

179.

I'll be honest I was smoked this after noon I was going to do this at 5:30 but crashed and took a nap. I ended up doing this at 7pm but was happy with my effort. I beat my score from last time we did this and I'm getting closer to my old PR. My legs were shot though from yesterday, they didn't have much juice and started burning minute 3 but I didn't let it get in my head. I bet fresh I could break into 180. It wasn't my breathing my legs just were gassed.
+
50 min mobility work

Great training week. I didn't sleep well Thursday night so that caught up to me but other than that it was pretty good. Good progress made. 

Lot of things happening hear and cool opportunities opening up. 

1/27

HOLY CRAP MY BUTT IS SOOOOO SORE!!!!!! FYI :) 
And my legs too ;)


27-Jan
A. Snatch balance; 12 singles @80% 1rm; rest 90 seconds\

I was nervous about these and wasn't sure if I could do 160 which is 80% of my previous 1rm. So I started at 145# for the 1st set then did 155# and then did 160# and realized i would be fine.

I was pumped I was able to 160# with no misses. This probably is the heaviest I've gone squatting and it felt strong! I feel like I'm getting in a much better position on my OHS now. I've been working on my mobility a lot lately. 

Here is the 4th one I think and the last one. 
http://youtu.be/BKjpG4pc-IY
http://youtu.be/Sy1G5i_j10I

B. Squat clean from high blocks; 1.1x6; rest 10 seconds/rest 2 min

kept it moderate, really was trying to focus on dropping fast under the bar. I got much better at these with each set and I think they really helped. 

115# http://youtu.be/eHbfvRcDkBc

C. Shrimp squats; 25 reps/side not for time

I did 15 per side..they were starting to hurt my knee a little so I just stopped.

D. Isometric static hold at the bottom of a pistol with weighted
counter balance (weight out in front of you in your hand); 20 seconds
unbroken x4/side; rest 90 seconds bw sides

These actually felt fine. I was able to hold in the bottom for :20 ub on each leg. Right was a little more shaky than the left but not bad. 

http://youtu.be/cBLAILTQDrY

+
For time:
30 thrusters 95#
1k row

1/26

26-Jan
A. Deadlift; 5x5; rest 2 min

210, 220, 230, 240, 250 - getting stronger!

B. Hang power clean (below knee); 3 reps on the min for 20 min
(moderate load, speed/position focus)

used 85# for first 10min and 95 for last 10 was really trying to focus on position and speed. I could def tell when I hit the timing right. 

C. Single leg RDL; 6-8x4/side; rest 1 min bw sides

held a 35# kb in each hand, 6 reps each leg. Holy smokes these were tough! I'm gonna have a sore butt for sure

D. Arch body holds; 30 seconsd unbroken; rest 1 min

I went ahead and did 4 sets, I realized when I started you didn't have how many sets to do

+
4 min amrap:
8 KB snatch 1.5 pood (4/arm)
16 double unders

4 rounds + 8 kb snatch + 3 du, had :10 to do DU but tried to go fast and tripped.
Didn't drop the KB while switching hands, kept those ub, only tripped on rd 2 of du. 

rest 4 min
4 min amrap:
8 power snatch 65#
8 box jumps (set height to comfort)

3 rounds + 8 snatch +1 bj

I used a 20" box and bounded them except the last 2 in round 3, my legs were smoked. This one hurt way worse than the first 4 minutes. 

I did all snatches unbroken, got a little heavy feeling towards the end when I got tired. 

I did this session with Bri so that was fun to have a training partner. She beat me by a few double unders on the first 4min amrap and she beat me by 7 bj on the 2nd one.

Fun solid training session! I can't believe the open is 1 month away  :/ :/

1/24

24-Jan
AM
A. Split jerk; 8 singles @83% 1rm; rest 90 seconds

Ugh these were terrible again..not sure what's up with my jerks. These felt so heavy and I missed one.


B. Strict hspu; 6 min amrap in sets of 2 unbroken

These actually felt better, I got 8 sets of 2 in and missed the 2nd rep of my 9th set.

C. Protraction circuit (4 times through)  - done and felt good. 

D. Single arm farmers walk; 20 seconds unbroken x5/side; rest as needed bw sides
Used a 2pd

E. Single arm OH KB carry; 20 seconsd x4/side; rest as needed bw sides
Used a 1.5pd

PM
Airdyne 2 min @hard aerobic effort
airdyne 2 min easy
x6
+
30 min mobility work

Averaged about 34 cal each set. My legs were smoked and so sore from the thrusters and running the day before this. 

1/20

20-Jan
A. Squat snatch; 10 tough singles; rest 2 min
105-115-125-125-125-130-130x-130, 130, 135
http://youtu.be/xQ0R8nRwg9o

Snatches felt pretty good this day, not great but good. 

B. Squat clean; build to a tough tng triple (all 'heavy'/'tough' are
obviously to comfort, but I won't indicate in the design from here on
out as i figure you have that in control by now)

Built to 145, these are getting a little better, slowly. Still not falling into the bottom. I feel better with these though compared to 3 weeks ago. 

http://youtu.be/XhqbyvBcpZg

C. Shrimp squats; 20 reps/side not for time
I liked these! First few kinda felt weird and hurt a little with my right knee but towards the end they felt great. Here are my last few. 

http://youtu.be/z0i_NqYc55U

+

3 rounds for time:
35 wall balls
10 OHS 95#

8:29
http://youtu.be/jN_vn92lFg8

wall balls I broke - 20/10/5 - 10/10/10/5 - 10/10/8/7
OHS were all UB

This was tough! Breathing was heavy, and arms back and legs got tired :) 

1/21

21-Jan
AM
A. Wide grip strict pull ups; amrap unbroken x10; rest 90 seconds
10,8,7,7,7,6,6,6,6,6
Felt pretty strong on these. Tried to make each rep perfect with no little kicks at the end.

B. Half kneeling rotation and press (KB); 6-8x5; rest 90 seconds bw sides
Used a 26# kettle bell, I had to really focus on keeping my core tight on these. 

C. Ring rows @31x1; amrap unbroken x5; rest 3 min

8,8,7,6,6 - these were tough at the tempo

D. No push up burpee box jumps 24"; 15 AFAP x4; rest 4 min
I'm slowly getting my hops back!
1:21, 1:06, 1:01, :53

Last set - http://youtu.be/I7CKaGj6V84?list=UUVOO3Wwkh2fWg8u_hUf2v8Q

+
airydne 20 min easy

PM
A. HS wall facing hold; 30 seconds unbroken x5; rest 1 min
Done, not bad, these just make my head ich for some reason when I stand back up from the hs hold

B. Protraction circuit 3 times through
done, getting real good at holding the frog stand 

C. Tucked front lever hold; 20 seconds x5; rest 2 min (extend your
knees out as much as you can while still remaining level)
Got a little better at these and was able to extend my knees out just a little :)

http://youtu.be/MN_chS8jOks


+
For time:
Row 1500m
150 double unders
Row 1k
100 double unders
Row 500m
50 double unders

19:21
I had success with DU today! No bad misshaps. I did the 150 as 30/30/30/30/20/10 the 100's I did 30/20/25/8/7
 and the 50's unbroken! Most of my breaks were on purpose. I'm getting better at staying relaxed on these but still not as relaxed as I used to be.

1/23 burr!

23-Jan
AM
A1. Arch active hang; 30 seconds x6; rest 30 seconds
A2. Side plank on hand; 30 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 30 seconds x6; rest 3 min

Did those with no problems.

B. Negative body levers; 10 slow controlled reps not for time

Getting better at these. Kept legs straight.

+
10 rounds for time:
7 strict toes to bar
7 burpees
7 strict dips (bar)

21:40

This was rough, dips got hard half way through. Had to break them up a lot.

PM
30-20-10
thrusters 75#
(run 400m bw each set)

Had to do this outside in 30degree wet cold weather :) that was an experience!

Runs were tough, mike didn't tell me there was a hill half way through the 400 loop ha

Thrusters I broke 10/8/7/5 and 8/7/5 then last 10 ub

I wasn't sure if I was supposed to end with a 400 or just only do that after the 30&20 set so if that's the case my time was 9:30 and if you finish with the run it was 11:30, I went ahead and did the run just incase and yes my runs took me 2:00 :( my right calf was on fire!

Thrusters actually felt better today though, finally getting smoother with them!