Saturday, December 29th

OHS tech + MAP Scenarios

OHS, build to a tough single

+

21,18,15,12,9,6,3 @ 90%:

OHS @ 65lb

Box Jump Overs - 24" - jump on top, then to other side

+

10 min rest

+

21,18,15,12,9,6,3 @ 90%:

Burpees to 6" OH

GH Sit-ups

Results:

OHS/BJO= 13:12

Bur/GHD= 12:03

Completely missed the OHS tough single, just saw it right now as I am posting.  Felt much better today, kept a constant pace and just focused on breathing.  Didn't have coffee before workout and had a lighter meal this morning.  OHS were only unbroken on rounds of 21, 6, and 3.  GHD's unbroken on rounds of 21, 9, 6, and 3.  Burpees and box jumps all at a constant pace with no stopping.

Friday, December 28th

LEnd <90 sec + MAP single

3 sets @ 95-97%:

30 sec touch n go Squat Clean @ 135lb

30 sec Lateral Barbell Burpees

30 sec Airdyne

7:30 min rest

+

15 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 75%

 

Results:

SC/LBB/A

1. 9/11/Complete

2. 9/12/Complete

3. 9/12/Complete

 

Airdyne: Complete

 

*Didn't feel great today.  Last couple of metcons I have done, I redline early and take a while to recover.  135 today felt like 185.  Felt fatigued today, don't know if it was the cold weather, diet, didn't sleep great, or a combination.  Gonna tough it out tomorrow and really focus on keeping diet clean and resting on Sunday.  Also, fairly sore for the first time in a while.

Thursday, December 27th

Clean intense + OHS + DL/HSPU

A. Squat Clean Cluster, 1.1 x 4 sets, 3-4 min

B. OHS @ 55X1, 3-2-1-3-2-1, 3 min - increase from 3 to 1

C1. DL Cluster, 1.1.1 x 5 sets, 10 sec - start @ 315lb, moderate loading, drop each rep

C2. Strict HSPU, AMRAP x 5 sets, 2 min

 

Results:

A. 205-215-225-235; Felt fine, coming out of the squat is quick, but I should be able to do over 250 here.

B. 95-115-135-115-135-155; Felt really good, 155 felt a bit tough coming up but mainly in my shoulders.  All other weights felt good and comfortable!!!!

C1. 315-345-365-385-385; Felt good, stayed at 385 because I ran out of room on the bar.

C2. 6-7-8-7-7; Felt comfortable but still feel like my shoulders fatigue quick.

Tuesday, December 25th

MAP Sets (start with upper gym)

5 sets @ 90%:

15 Chin-ups

15 Wall Balls - 20#

50 Double Unders

1:30 min b/t sets

+

5 min rest

+

5 sets @ 90%:

12-15 Ring Dips

15 KBS - 32kg

15 GH Sit-ups

1:30 min b/t sets

Results:

CU/WB/DU

1:41/1:39/1:49/1:58/2:29

RD/KBS/GHD

1:43/2:10/2:16/2:12/2:10

Tough one today and I didn't feel good after 3rd set.  Shoulders fatigued quickly on 1st circuit.  DUs unbroken on 1st two sets, very broken on last two sets as can be seen by the times.

On the 2nd circuit, I was smoked after the first set.  Felt like I could puke for about 20 mins after.

Monday, December 24th

Snatch intense + Jerk intense + Back Squat + MU's

A. Above Knee Squat Snatch, build to a 3RM - no dropping bar b/t reps

B. Push Press. Split Jerk, 1.2 x 5 sets, 4 min - build until push press gets hard

C1. Back Squat @ 20X1, 4-6 reps x 4 sets, 2 min

C2. Muscle-ups, AMRAP x 4 sets, 2 min

 

Results:

A. 125#; Got 2 at 135, but failed on the 3rd.  Getting a little more comfortable with squat snatch, mobility is getting a little better.

B. 185-190-195-205-205; 2nd SJ was a bit tough on last 2 sets.

C1. 225-245-265-285; Felt pretty solid. It was good to do back squat again and it felt strong, 285 felt fast and solid!

C2. 4-5-6-6; Rings were a bit wet from yesterdays rain and slipped off on first set. 

Saturday, December 22nd

MAP Singles

3 sets @ 90%:

60 sec Thrusters @ 65lb

60 sec rest

60 sec Rowing

60 sec rest

60 sec Double Unders

60 sec rest

60 sec Rowing

60 sec rest

 

Results:

T/R/DU/R(meters)

1. 34/284/85/308

2. 28/286/50/265

3. 26/276/65/294

*Thruster were rough after first round.  Middle of round 2 I was pretty smoked, but felt OK in round 3.

Friday, December 21st

OHS tech + Aerobic tester

"Jeremy" as rx'd

+

10 min rest

+

For time:

250m Row

15 KBS - 32kg

25 Burpees

15 KBS - 32kg

250m Row

*Goal is sub 5 min

 

Results:

Jeremy: 9:27; First time ever doing a WOD with OHS.  Holy shit my shoulders were smoked.  Had to wait about 30 sec to even pick up bar on set of 15.  Broke set of 15 and 9 into 3 sets because of shoulders.  Good news though: did 21 set of OHS unbroken (that used to be my 10RM 4 weeks ago!).

Row/KBS/Burpees/KBS/Row: 4:27; Felt very good!

Thursday, December 20th

Snatch intense + Clean Battery + Upper CP based

A. Squat Snatch, build to a max

B. Above Knee Hang Power Clean. Power Clean, 1.1 per minute for 10 minutes - drop bar each rep, start @ 205lb

C. 30 MU's for time (last time?)

 

Results:

A. 145(PR); Never got under 135 before today.  Starting to feel more comfortable and felt very fresh today.  Flexibility/Mobility work is starting to pay off a bit!

B. 205 x5, 210 x3, 215 x2;  Felt OK not awful, but not great either.

C. 9:25(PR); 1st time = 13:24, Last time = 12:22; Almost a 3 min improvement, I will take that!!  Reps were: 3-3-2-2-2-and the rest singles with little rest.

Tuesday, December 18th

Jerk tech + Clean intense + Airdyne MAP

A. Push Jerk, 3-3-2-2-1-1, 2 min - moderate

B. Squat Clean, 1 rep x 5 sets, 1 min - all sets @ 205lb

C. Squat Clean, build to a 1RM

D. 10 min Airdyne for max miles (3.36 miles last time we tested)

 

Results:

Felt awful today for some reason and my right shoulder is very sore due to a deep bruise.  Every catch on cleans or re-rack on the jerk hurt like hell!  I think I hurt it on last weeks squat cleans on a bad catch or on the muscle up/push jerk workout.  Gonna take Ibuprofen for a week.

 

A.185-185-205-205-225-225

B. Complete; Catch hurt

C. Had to stop at 225# due to shoulder

D. 3.52

Monday, December 17th

Week 5
Snatch tech + Muscle Snatch based + OHS/Rows

A. Muscle Snatch, build to a 1RM

B. Below Knee Hang Power Snatch. Power Snatch, 1.1 @ 125lb x 5 sets, 2 min

C. OHS, 1RM - any tempo

D. Pendlay Row Drop Set @ 20X0, 5.5.5 x 3 sets, 3 min - reduce load on bar by 20lbs each drop

 

Results:

A. 135#; Felt ok and smoother than before.

B. Complete

C. 165(PR); Failed first attempt at 165.  Lead up weights felt solid too and didn't need to take 5 count on decent!

D.175-155-135, 185-165-145, 195-175-155; Felt very good, probably could have gone heavier.

Saturday, December 15th

MAP Singles

7 sets @ 90%:

30 sec Squat Clean @ 95lb

30 sec rest

30 sec Lateral Barbell Burpees

30 sec rest

30 sec Airdyne

30 sec rest

 

Results:

10 PC, 13 Burpees, 19 AD on all sets.  Felt Good.

Friday, December 14th

OHS tech + Aerobic tester

OHS @ 85lb, 10 fast continuous reps x 5 sets, 2 min

+

21,18,15,12,9,6,3 rep rds for time:

Box Jumps - 30" - step down every rep

Chin-ups

*Goal is sub 7:30 min

 

Results:

OHS: Complete; 1st set wasn't as comfortable as the rest.

 

BJ/CU- 8:34; Felt fine, kept moving the entire time except for the couple of seconds when I had to come off the bar.  All kipping pull-ups, practicing butterfly before and they didn't feel efficient.  Chin-ups were: 21, 18, 10-5, 7-5, 6-3, 6, 3.

 

To get to 7:30, I need to do butterfly pull-ups and unbroken.  Also, I thought my transitions were quick but looking back at it I could have sped up a bit between chin-ups and box jumps.

Thursday, December 13th

Snatch intense + Clean Battery + Upper CP based

A. Power Snatch, build to a heavy single

B. Power Clean. Squat Clean. Front Squat, 1.1.1 x 10 sets, 1 min - start @ 185lb

C. Bar Muscle-up tech work

D. 5 rounds for time:

5 Muscle-ups

5 Push Jerk @ 185lb - bar taken from rack

 

Results:

A. 145; Was not feeling good today.

B. 185-195-200-205-210-215-220-225-230-235(f PC); Felt good today.

C. Complete

D. 8:02; First 3 rounds of MU's unbroken after that 3-2.  First 2 rounds of PJ unbroken but slow between reps, rounds 3-5 were 2-2-1.

Tuesday, December 11th

Jerk tech + Clean intense + Airdyne MAP

A. Split Jerk, build to a tough single

B. Power Clean Cluster, 1.1 x 3 sets, 3 min - start @ 185lb, add 10lbs per set

C. Power Clean. Front Squat, 1.1 x 5 sets, 4 min

D. 20 x 20 sec Airdyne @ 90%+/40 sec Airdyne EZ

Results:

*Had to complete on Wednesday, because I was still sick on Tuesday.  

A. 245 (PR); Had a little more in me, but didn't want to push it too hard on 1st day back.

B. 185-195-205; Didn't feel as clean as last week.

C. 205-215-225-230-235(f); Front squats easy, cleans a different story.

D. Skipped due to being sick the last couple days.

Monday, December 10th

Snatch tech + Muscle Snatch based + OHS/Rows

A. Power Snatch. Snatch Balance. Squat Snatch, 1.1.1 x 5 sets, 3 min

B. Above Knee Hang Muscle Snatch. Below Knee Hang Muscle Snatch. Muscle Snatch, 1.1.1 x 5 sets, 3 min - do not drop bar b/t reps

C. OHS @ 55X1, 2-3 reps x 5 sets, 3 min

D. Pendlay Rows @ 20X2, 10-8-6, 3 min

 

Results:

*A bit under the weather today, had a sore throat and a bit of an ear ache so went lighter and focused on technique.

 

A. 95# for all sets; Power snatch felt good, squat snatch still a work in progress, but got better the more I did.

B. 95-95-95-105-105; Felt OK

C. 115-125-135(2)-135(2)-135(2); would hold for 5 sec in the hole on last reps of 135#, but lost it coming up.

D. 135-155-165; 2 sec hold was a bit tough.

Saturday, December 8th

MAP Singles

10 sets @ 90%:

20 sec Hang Squat Clean @ 95lb

20 sec rest

20 sec Double Unders

20 sec rest

20 sec Box Jump Overs - 24" - jump on top, land on other side

20 sec rest

20 sec Double Unders

20 sec rest

 

Results:

Rd    HSC    DU    BJO    DU

1         9        38      10      30

2         9        32       9       34

3         9        22       9       38

4         9        27       9       31

5         9        34       9       31

6         9        24       9       36

7         9        24       9       32

8         9        26       9       31

9         9        30       9       30

10       9        26       9       40

* Tough one, but felt good!!

Friday, December 7th

OHS tech + Aerobic tester

OHS @ 75lb, 12 fast continuous reps x 5 sets, 2 min

+

For time - "Jackie":

Row 1000m

50 Thrusters @ 45lb

30 Chin-ups

 

Results:

OHS: Complete

Jackie- 6:42

First time doing Jackie!?!? I was thinking I could complete under 6:30 and would have but need to be a little bit more mentally tough!  Row completed in 3:34, kept a 1:46 pace and felt really good.  Thrusters, I was hoping to complete unbroken.  Put the bar down at 35 for 3 sec and then at 45 for 3 sec.  Pull-Ups, 17 butterfly to start, 3 sec rest, then for some reason kipped the final 13 in two sets with a couple second rest in between.

Thursday, December 6th

2 PR's Today!!

Snatch intense + Clean Battery + Upper CP based

A. Power Snatch, build to a heavy single

B. Power Clean. Squat Clean. Front Squat, 1.1.1 x 10 sets, 1 min - start @ 185lb

C. Bar Muscle-up tech work

D. For time:

5 Muscle-ups

15 Kipping HSPU

25 Toes to Bar

15 Kipping HSPU

5 Muscle-ups

 

A. 165 (PR); felt good and fresh today

B. 185-195-200-205-210-215-225-230-235-240 (PR for PC); Once again felt pretty fresh today; tried 245 for fun after and failed, didn't keep chest up.

C. Complete; still learning here, lots of fails

D. 9:56; Felt OK during warm-up with HSPU, but after snatch and cleans my shoulders felt fatigued.  First 5 MU's unbroken (Felt like I had 5 more too), HSPU 5-8-12-15, T2B 18-7, HSPU 3-5-7-9-10-12-13-14-15, MU's all singles.

Tuesday, December 5th

Jerk tech + Clean intense + Airdyne MAP

A. Split Jerk, 3-3-2-2-1-1, 1:30 min - lite loads, increase per set

B. Below Knee Hang Power Clean, 3 reps x 3 sets, 2 min - all sets @ 155lb

C. Below Knee Hang Power Clean, build to a 1RM - stand up first, lower down to position

D. 3 sets:

1 min Airdyne @ 50%

1 min Airdyne @ 75%

1 min Airdyne @ 85%

1 min Airdyne @ 95%

 

Results:

A. 185-195-205-205-215-225; Stayed at 205# for both sets of 2 because the 2nd rep on the first set wasn't as clean as I wanted, much better the 2nd time.  225# felt good and fast, but not as solid as last week.

B.Complete

C.205#; Below knee is much tougher for me than above knee??

D. Complete; 1st set was toughest for some reason.  I think I got a little bit more mentally tough in sets 2 and 3 though.

Monday, December 3rd

Snatch tech + Muscle Snatch based + OHS/Rows

A. Snatch Balance. OHS. Above Knee Hang Squat Snatch, 1.1.1 x 5 sets, 1:30 min - lite loads

B. Above Knee Hang Muscle Snatch, 1 tough rep per 30 sec for 10 minutes

C1. OHS @ 50X1, 3-4 reps x 5 sets, 2 min

C2. Ring Rows @ 20X2, 4-6 reps x 5 sets, 2 min - full pause @ top of rep

 

Results:

A. 65-75-85-95-95; Did 95# twice because it wasn't as clean the first time.

B. 95# for the first 5 min, 105# for the second five min; started feeling comfortable on the 4th rep.

C1. 105-115-125-135-145(3); Felt great until 145#, then my shoulders were smoked.

C2. 25-35-45-45-45; All felt good.

Saturday, December 1st

MAP Singles

3 sets @ 85-90%:

30 sec Wall Balls - 20#

30 sec Double Unders

30 sec Wall Balls - 20#

90 sec rest

+

5 min rest

+

3 sets @ 85-90%:

30 sec Airdyne

30 sec Power Clean @ 95lb (no breaks here, keep reps slow and controlled)

30 sec Airdyne

90 sec rest

 

Results:

Had to take the day off because of my right shoulder.

Friday, November 30th

OHS tech + Aerobic tester

OHS @ 65lb, 15 fast continuous reps x 4 sets, 2 min

+

10 rounds for time:

4 Burpees

6 KBS - 32kg

8 Wall Balls - 20# to 10 ft

*Goal is sub 9 min

 

Results:

OHS: Complete; 2nd set felt the best where the weight felt locked in.  Was noticing that at times my right elbow would bend at bottom of squat.

 

Tester- 9:46; Went way too fast early, it seems like when I see a number for my goal on testers, I go out too fast instead of trusting the necessary pace.

Thursday, November 29th

Snatch intense + Clean Battery + Upper CP based

A. Above Knee Hang Power Snatch. Below Knee Hang Power Snatch, 1.1 x 5 sets, 3-4 min - tough sets

B. Squat Clean, 1 rep every 30 sec for 15 minutes - no failing, but make all lifts challenging

C. Bar Muscle-up tech work

D. 5,4,3,2,1 for time:

CGBP @ 225lb

Ring Muscle-ups

 

Results:

A. Skipped; during warm-up I felt the same little pinch in my right shoulder, only hurt during snatch though.

B. Complete all reps at 205#; Much more comfortable with squat cleans over power cleans. Had some solid reps in there where the weight really moved fluently throughout.

C. Going to add this tomorrow as it was raining fairly hard and pull-up bars were soaked.

D. 5:28; Felt good, muscle ups are feeling maybe best ever.  First 2 sets unbroken, then did 2+1, 1+1, and 1.  All CGBP unbroken and fairly solid!

Tuesday, November 27th

Jerk tech + Clean intense + Airdyne MAP

A. Push Jerk. Split Jerk, 1.1 x 5 sets, 2 min - moderate

B. Power Clean, 1 rep x 5 sets, 1 min - all sets @ 185lb

C. Power Clean Cluster, 1.1.1 x 3 sets, 5 min - max effort sets

D. 3 x 2 miles on Airdyne @ 90%, rest 5 min b/t efforts

Results:

A. 155-175-195-215-225; All felt good and quick!  Push Jerk felt much better, don't know that I have ever done 225#!

B. Complete; Felt very good
C. 205-215-225(2); 3rd rep at 225 failed, but did an extra rep 10 seconds later;

 205 PC 1.1.1 
D. Complete

Monday, November 26th

Snatch tech + Muscle Snatch based + OHS/Rows

A. Squat Snatch. OHS, 1.1 x 7 sets, 1 min - lite loads

B. Muscle Snatch, build to a 1RM 

C1. OHS @ 50X1, 4-6 reps x 5 sets, 2 min

C2. One Arm DB Rows @ 20X0, 6-8 reps x 5 sets, 2 min

 

Results:

A. 65-75-85-95-95-105-105; Video of 75#         Video of 95#

B. 115#; Stopped here felt a little tweak in right shoulder, fine now though; 115# MS

C1. 95-105-115(4)-115-125; Not sure why my shoulder got fatigued on 3rd set; 95# OHS

C2. 70-75-75-80-80 all x8; Felt a little hinge in right shoulder during these but not bad and feels fine now.

OHS felt good, snatch still tough though.

Saturday, November 24th

MAP Singles

5 sets @ 85-90%:

45 sec Wall Balls - 20# to 10 ft

45 sec rest

45 sec Double Unders

45 sec rest

45 sec Rowing

45 sec rest

 

Results:

Round: WB/DU/Cal Row

1: 23/73/20

2: 23/60/20

3: 22/47/20

4: 20/56/18

5: 21/50/19

Felt pretty good throughout, most tired going into round 4.

Friday, November 23rd

OHS tech + Aerobic tester

OHS @ 45lb, 20 fast continuous reps x 3 sets, 2 min

+

AMRAP in 10 minutes @ full effort:

10 DL @ 155lb

10 Lateral Barbell Burpees

10 Box Jumps - 30" - step down every rep

 

Results:

OHS: Complete; Easy, there were two reps where I had to pull the bar back, with a heavier weight it would have been gone.

 

5 Rounds + 4 Burpees; Felt ok, the step down on box jumps could have been quicker.

Thursday, November 22nd

Snatch intense + Clean Battery + Upper CP based

A. Power Snatch CLuster, 1.1 x 5 sets, 3-4 min - start @ 125lb

B. AMRAP Power Cleans @ 205lb in 1 minute x 5, 1 min rest 

C. AMRAP in 15 minutes:

3 Muscle-ups

3 Strict HSPU's

 

Results:

A. 125-135-140-140-140; Technique felt ugly!!  Bar kept hitting off of mid-thigh, and really never got it to hip-pockets, so stayed at 140#.

B. 6-6-5-4-5; Tough! Did singles through the first 2 rounds, then tried some touch-n-go in third round and did 3 then 1 and 1.

C. 8 Rounds; All muscle-ups unbroken!!  Different story for HSPU though, unbroken through first 2 rounds then singles after.  This is what took most of the time, also was 20 yds between mu's and hspu, but probably needed that rest.

Tuesday, November 20th

Jerk tech + Clean intense + Airdyne MAP

A. Push Press. Push Jerk. Split Jerk, 1.1.1 @ lite load x 5 sets, 2 min

B. Above Knee Hang Power Clean, 3-3-3, 3 min - 75% effort

C. Above Knee Hang Power CLean, build to a heavy single

D. 20 x 30 sec Airdyne @ 85-90%/30 sec @ 50%

 

Results:

A. 155-155-175-175-175; All felt good, Push Jerk is not as clean as the other two due to lack of reps with it.

B. all sets at 165; Felt good

C. 185-205-225; 225# felt solid, but it still feels like I am stuck here with both power clean and hang power clean. I think I have to focus on more hips first and less power shrug.

D. Complete

Monday, November 19th

Week 1

Monday - Snatch tech + Muscle Snatch based + OHS/Rows

A. Above Knee Hang Squat Snatch @ lite load, 3 perfect reps x 5 sets, 2 min - pause 1 sec in full squat

B. Above Knee Hang Muscle Snatch, 3-3-2-2-1-1, 3 min - all tough sets

C1. OHS @ 20X0, 8-10 reps x 4 sets, 2 min

C2. Weighted Ring Rows @ 20X2, 4-6 reps x 4 sets, 2 min

 

Results:

A. 65-75-85-95-95; Felt OK, but still there are times when the weight feels like it is going to fall forward.

B. 85-95-105-115-125-135; Felt good here

C1. 85-95(9)-95-95; Still don't feel too comfortable at this tempo

C2. 45-45-55-55 all x6

Saturday, November 17th

MAP Low %'s

10 rounds for time:

Row 500m

15 Burpees - chest to deck, arms OH at top

--goal is sub 3 min per round pace

Results:

30:15

Very, very difficult!!  Kept about a 1:58-2:00 500m pace.  Was starting to feel gassed at around 15:00, but held on to the pace.

Friday, November 16th

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Split Jerk, 1 rep every minute for 12 minutes - same loading as last week, but continue to increase for last 2 sets

B. 3 sets ALL OUT:

15 touch n go Power Cleans @ 135lb

15 Lateral Barbell Burpees

Rest 6 x work time b.t each set

C. 3 sets ALL OUT:

15-20 C2B Chin-ups

Airdyne 20 sec 

Rest 7 x work time

 

Results:

A. 205x10 sets, 215x1, 225x1; All felt quick, 225# used to be a struggle, but felt very quick today.

B. 1:06/1:04/1:06; Felt Fine

C. :51(20CTB), :49(20), :49(20); Was hurting a little after.

Thursday, November 15th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Power Snatch, 1 RM

B. OHS @ 20X0, 1 RM

C1. CGBP @ 20X1, AMRAP @ 85% RM x 3 sets, 2 min - get a spotter

C2. Pendlay Rows @ 11X1, 4-6 reps x 3 sets, 2 min

D. 7 x 60 sec Row @ 90% effort/120 sec rest - try to hold same pace as last week

 

Results:

A. 155#; Felt fine, need work on my receiving position

145# Power Snatch

B. 135#; Tougher for me at this tempo, did 145# but it was about 4 sec on the way down.

C1. 5 Reps all sets, all at 245#

C2. 135-155-185

D. Kept about a 1:32 pace on all sets except #6 was 1:33ish; average 323m.  Was breathing a bit harder here today.

Tuesday, November 13th

Clean tech + Clean intense/MU's + FSq/Jumping

A. Power Clean, build to a 1RM

B. Above Knee Hang Power Clean, 3 moderate reps x 3 sets, 2 min - static start

C. Front Squat @ 20X1, build to tough single

D. 30 MU's for time - 13:24 last time

 

Results:

Hurt my neck yesterday when racking an OHS, as the weight racked on my neck.  Took all day to get it feeling better, but was still hurting during workout.

A. 225; Felt slooooooowwwww!  

B. 185 for all sets.

C. 275; Stopped here as after I racked 275, felt my neck flare up a bit.

D. 12:22; Did all singles and only failed 2 total reps throughout.  Am now able to get reps in when fatigued, where as before I couldn't.  Kip feels much better and stronger here!

Monday, November 12th

Week 5
Snatch tech + Press + OHS + OH Mobility based

A. Press, 1 RM

B. Above Knee Hang Power Snatch. Above Knee Hang Squat Snatch, 1.1 x 5 sets, 2 min - moderate loading, last set somewhat tough

C. OHS @ 55X1, 1 rep x 5 sets, 3 min - start @ 135lb

D. Turkish Get-ups @ 32kg/arm, 10/arm - not for time, for perfection, alternate arms

E. 15 minutes of pec/lat/tricep stretching

 

Results:

A. 175 (PR)- Felt pretty strong here.

B. 95-95-115-120-125; I need to make sure that I practice some of these during warm-ups because I had to do two sets at 95# to work on technique.

C. 135-135-140-150-160 (PR)- Wasn't trying to get a PR but its where the sets took me and it was feeling comfortable.  Remembering back when holding the bar for a 5 count in the hole was tough!

D. Complete

E. Complete

Saturday, November 10th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

Row 400m

15 Wall Balls - 20#

--5 min rest

10 minutes of work @ 75% effort:

Run 400m

15 KBS - 24kg

--5 min rest

10 minutes of work @ 75% effort:

25 Double Unders

10 Walking Lunges

10 Back Extensions

--5 min rest

10 minutes of work @ 75% effort:

60 sec Airdyne

60 sec Box Jumps - 24" - step down every rep

--5 min rest

10 minutes of work @ 75% effort:

25 Double Unders

5 Push-ups

10 Air Squats

 

Results:

Row/WB- 3 Rounds + Row; Didn't feel great here, rows were tough

Run/KBS- 3 Rounds + Run; Runs were slow

DU/WL/BE- 7 Rounds+ Lunges; Felt much better here

AD/BJ- 4 Rounds: 1) 36/18 2) 35/19 3) 35/19 4) 36/20; Felt ok, legs felt a bit heavy

DU/PU/AS- 10 Rounds + push-ups; Felt very good here, all DU's unbroken except for 1 round.

Friday, November 9th

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Split Jerk, 1 rep every minute for 10 minutes - moderate loading

B. 3 sets ALL OUT:

15 touch n go Power Cleans @ 115lb

15 Lateral Barbell Burpees

Rest 6 x work time b.t each set

C. 3 sets ALL OUT:

15 C2B Chin-ups

Airdyne 20 sec 

Rest 7 x work time

 

Results:

A. All sets at 205#; Felt quick even though my shoulders felt a bit smoked today.

B. 1:04/1:04/1:02; Was hoping to break 1 min here, felt fine though

C. :42/:41/:41, all Airdyne was 15 on the monitor; Somehow developed the butterfly on the C2B and felt very good!!

Thursday, November 8th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Power Snatch Cluster, 1.1 x 5 sets, 2 min - moderate loads

B. OHS @ 20X0, build to a tough single

C1. CGBP @ 20X1, 1 rep x 5 sets, 2 min - get a spotter

C2. Weighted Ring Rows @ 50X0, 4-6 reps x 5 sets, 2 min

D. 10 x 45 sec Row @ 90% effort/90 sec rest

 

Results:

A. 95-115-125-130-135; Felt strong and quick

B. 155(PR); Yeah!!!!  Weight felt very comfortable overhead and solid throughout!

C1. 245-255-265-275-290(PR); 2 PR's in 1 day, love it;  290 felt very good, I had more!

C2. Complete with 45# plate.

D. Complete; Each row was between 240-246m, average was probably 244m and about 1:31/500m.  The last 2 rows hurt!! 

Tuesday, November 6th

Clean tech + Clean intense/MU's + FSq/Jumping

A. Tall Squat Clean, 1 tough rep x 5 sets, 2 min - focus on fast retreat under bar each rep, keep it moderate

B1. Squat Clean Cluster, 1.1 x 5 sets, 2 min

B2. Muscle-up Cluster, 2.2.1.1 x 5 sets, 2 min 

C1. Front Squat @ 22X1, 1 rep x 3 sets, 10 sec - build per set

C2. Walk-in Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min - step down every rep

 

Results:

A. 135-155-175-185-195; All felt very good and quick

B1. 205-215-225-225; Stopped after 4 sets shoulders were absolutely smoked

B2. 2nd muscle up on 2nd set was tough; Complete through 2 sets, 1 fail on 3rd and failed all 3 singles on 4th straight; called it here because of the drop off

C1. 245-250-250; 2 second hold at the bottom was tough!

C2. Complete all at 42"

Monday, November 5th

Week 4
Snatch tech + Press + OHS + OH Mobility based

A. Above Knee Hang Muscle Snatch. Above Knee Hang Power Snatch, 1.1 x 5 sets, 2 min - do not drop bar b/t reps

B. Press @ 11X1, 1 rep x 5 sets, 3 min

C. OHS @ 55X1, 2-3 reps x 5 sets, 3 min - start @ 95lb

D. Turkish Get-ups @ 32kg/arm, 10/arm - not for time, for perfection, alternate arms

E. 15 minutes of pec/lat/tricep stretching

 

Results:

A. 65-85-95-95-95; Felt fine

B. 135-145-155-165-175(f); Felt strong and fast, PR is 170, felt like I was going to get that today.

C. 95-95-105-115-125(2); Held the last rep of 125# for a 5 count but shoulders gave out when coming up.  Felt really, really comfortable with OHS!!!!  Excited with this!!  Here is the video of my 2nd set: 95# OHS @55X1 x3 

D. Complete; These are still very tough but definitely getting more comfortable.

E. Complete

Saturday, November 3rd

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

Run 200m

7 DL @ 135lb

10 Air Squats

--5 min rest

10 minutes of work @ 75% effort:

Run 200m 

7 DL @ 135lb

10 Air Squats

--5 min rest

10 minutes of work @ 75% effort:

150m Row

5 Ring Dips

5 Box Jumps - 24" - step down

--5 min rest

10 minutes of work @ 75% effort:

150m Row

5 Ring Dips

5 Box Jumps - 24" - step down

 

Results:

Run/DL/AS: 6 rounds + 200m

Run/DL/AS: 6 Rounds + 3 DL

Row/RD/BJ: 7 Rounds + 31m

Row/RD/BJ: 7 Rounds + 150m

 

Felt very good throughout!

Friday, November 2nd

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Behind the Neck Split Jerk, build to a tough single - no where near max

B. 10-->1 unbroken C2B Chin-ups for time

C. 5 sets ALL OUT:

20 sec AMRAP Hang Power Clean @ 115lb

20 sec Burpees

20 sec Airdyne

Rest 6 x work time b.t each set

 

Results:

A. 205#; First time going behind the neck, felt good though.

B. 3:52; 10,9, and 8 were good, but 7, 6, and 5 were tough and had to wait a bit before each set to make sure to get them unbroken.

C. HPC/Burpees/AD (not sure what the bottom number is nut used that as a gauge)

1) 13/10/15

2) 14/10/16

3) 14/10/15

4) 14/9/14

5) 14/10/14

Felt good though first 3 rounds, was smoked after rounds 4 and 5

Thursday, November 1st

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Above Knee Hang Squat Snatch, build to an easy single

B. OHS @ 20X0, 5 lite reps x 5 sets, 2 min - start @ 95lb, focus on perfection

C1. CGBP @ 20X1, 2-3 reps x 5 sets, 2 min 

C2. Weighted Ring Rows @ 50X0, 4-6 reps x 5 sets, 2 min

D. 20 x 30 sec Row @ 90% effort/60 sec rest

Results:

A. 120#; Felt good thought the lighter weights; didn't feel as quick at 120# so stopped here; was able to get all the way under though and not ride it to the bottom.

B.95-105-115-115-120 (3); 120 felt fine, I tried to go to quick though and wait fell forward

C1. 230-240-245-250-255 all x3 and with no spotter; Felt very strong here, could have done 260 x3 and possibly 265 x3

C2. Complete allx6

D. All rows between 161m and 165m; This was the toughest row session yet, but still recovered quickly after and felt good.

Tuesday, October 30th

Clean tech + Clean intense/MU's + FSq/Jumping

A. High Hang Squat Clean, 3 lite reps x 5 sets, 2 min - focus on fast retreat under bar each rep, keep it moderate

B1. Above Knee Hang Squat Clean, 1 tough rep x 5 sets, 2 min

B2. Muscle-up Cluster, 1.1.1.1.1.1 x 5 sets, 2 min 

C. Front Squat @ 20X1, 3 reps x 3 sets, 3 min - build per set

D. 1 tough Box Jump every 15 sec for 5 minutes

 

Results:

A. Completed at 135#; Felt quick

B1. 205-215-225-230-230; Felt good, I noticed that when the weight gets a heavier I don't catch it as high in the rack position.

B2. Complete; This is the best I have felt here

C. 230-240-250; Last set was a bit tough, but still manageable

D. Complete at 40" and felt good

Monday, October 29th

Week 3

Snatch tech + Press + OHS + OH Mobility based

A. Power Snatch Cluster, 1.1 x 5 sets, 3 min - slightly heavier than last week, drop each rep

B. Press @ 11X1, 2 reps x 4 sets, 4 min

C. OHS @ 30X0, 4-6 reps x 4 sets, 4 min - follow tempo

D. Turkish Get-ups @ 24kg/arm, 15/arm - not for time, for perfection, no alternating arms

E. 15 minutes of pec/lat/tricep stretching

 

Results:

A.105-110-115-120-125; Felt ok, there are still times when the bar hits my mid thigh instead of hip pockets.

B. 150-155-160(1)-155; Did not feel very strong here.

C. 45-55-75-85; Kept tempo and felt pretty good on these.

D. Complete; This is still extremely hard for me.  I complete one and then have to rest about 10 sec before I can do another.

E. Complete

Saturday, October 27th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

10 Wall Balls - 20#

Run 200m

--5 min rest

10 minutes of work @ 75% effort:

10 KBS - 24kg

Row 200m

--5 min rest

10 minutes of work @ 75% effort:

10 Burpees

Run 200m

--5 min rest

10 minutes of work @ 75% effort:

10 Power Clean @ 95lb

Row 200m

 

Results:

WB/Run: 6 rounds + 100m

KB/Row: 6 rounds + 10 KB

Burpee/Run: 5 rounds + 50m

PC/Row: 6 rounds + 10 PC

Felt good, was most tired after 2nd 10 min.  I believe these scores were correct, my wife hosed down the sidewalk chalk before I could record.

Friday, October 26th

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Push Press. Split Jerk, 1.1 x 5 sets, 2 min - moderate loading

B. 5 sets ALL OUT:

7 DL @ 245lb

12 Lateral Barbell Burpees

15 sec Airdyne

Rest 6 x work time b.t each set

C. C2B Chin-ups, 10 per minute for 7 minutes

Results:

A. 175-185-195-195-195; Split Jerk felt quick and solid, worked on staying upright on the dip/drive.

B. Time/Airdyne; Felt really good here!

1. :58/12

2. :57/12

3. :56/13

4. :55/11

5. :54/13

Round 5 Video

C. Complete but very tough; Was smoked going in.  Rounds 1-3 unbroken, rounds 4-5 were 7/3, rounds 6-7 were 5/5

Thursday, October 25th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Above Knee Hang Squat Snatch, build to an easy double

B. OHS @ 20X0, 7 lite reps x 3 sets, 2 min - start @ 85lb, focus on perfection

C1. CGBP @ 20X1, 3-4 reps x 4 sets, 2 min 

C2. One Arm KB Rows @ 20X2, 6-9/arm x 4 sets, 2 min - use 32kg per set

D. 30 x 22 sec Row @ 90% effort/38 sec rest

Results:

A. 115; Felt good!  Still getting a bit wide with my feet at the bottom here. 

B. 85-95-105;  Felt very good, comfortable through the squat, no tightness in back!!  Love it!

C1. 225(4)-235(4)-245(4)-255(2); Should have been able to get 3 on 255#

C2. Complete, all x9

D. Completed 3872 meters; All rows between 1:28-1:31 500/m pace.  Felt good and recovered quick!

Tuesday, October 23rd

Clean tech + Clean intense/MU's + FSq/Jumping

A. High Hang Power Clean, 3 lite reps x 5 sets, 2 min - focus on fast retreat under bar each rep, keep it moderate

B1. Above Knee Hang Power Clean, 1 tough rep x 4 sets, 2 min

B2. Muscle-up Cluster, 1.1.1.1.1.1 x 4 sets, 2 min 

C1. Front Squat @ 20X1, 4 reps x 3 sets, 10 sec - not max effort, still challenging per set, but not max

C2. Box Jump - step down, 5 really tough reps x 3 sets, 3 min

 

Results:

A. All at 135#, felt good

B1. All at 205#; Still starting pull from the above knee position on this.

B2. Complete with false grip; Failed 2 reps back to back on set 2 for some reason, but no problems with the rest.  Tried a couple with no false grip during practice and...didn't get it.

C1. 225-235-245; Felt better today; 225 and 235 felt good and kept tempo, 245 felt a bit slower and tougher

C2. 36"-40"-40"; Felt good, tried 44" and...need bigger balls!

Monday, October 22nd

Week 2

Snatch tech + Press + OHS + OH Mobility based

A. Power Snatch Cluster, 1.1.1.1.1 x 3 sets, 3 min - keep it lite, drop each rep

B. Press @ 11X1, 2-3 reps x 4 sets, 4 min

C. OHS @ 55X1, 4-5 reps x 4 sets, 4 min - follow tempo

D. Turkish Get-ups @ 24kg/arm, 15/arm - not for time, for perfection

E. Wall Climbs, 15 reps for time

 

Results:

A. 95-105-115; Felt good and fast but at times I think too much here.

B. 145-150-155-160(2); Felt strong, but I still need to get my head thought even a bit more

C. Bar all x5 reps; Held the tempo and felt easier than last week

D. Complete; Felt good but still difficult to keep my eyes on kb the entire time.

E. 6:24; First 5 reps were fine, after that all doubles or singles with about :15 rest between

Saturday, October 20th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

35 Double Unders

7 Wall Balls - 20#

--5 min rest

10 minutes of work @ 75% effort:

Row 150m

3 Ring Dips

--5 min rest

10 minutes of work @ 75% effort:

Airdyne 60 sec 

KBS - 16kg - 60 sec

Results:

DU's/WB: 8 Rounds + 11 DU; Double Unders struggled early, broken every 10-15.  Last 2 rounds finally got the rhythm.  Would have easily got 10 rounds if the rhythm was there early.

Row/RD: 8 Rounds + 30m; Felt good, all rows about 28 sec and less than 30. It seemed like a lot of transition time.

Skipped last part and did a 10 min Airdyne instead due to right knee tightness.  Right knee has been bothering me for a week or so now, no pain just tightness.  Gonna stretch and foam roll tomorrow to try and loosen up calves, quads, and hamstrings.

Friday, October 19th

Jerk tech + LP2 (Wts/cyc) + C2B Chin-up volume

A. Split Jerk @ lite load, 3 EZ reps x 5 sets, 2 min - get your back knee bent slightly when receiving OH

B. 5 sets ALL OUT:

10 DL @ 225lb

10 Burpees

10 sec Airdyne

C. C2B Chin-ups, 7 per minute for 10 minutes

Results:

A. 135-155-175-185-195; All felt light and fast, no pressing all locked out (will post a video of 175# soon); 175# Split Jerk Tech x3

B. 6:42; 47 cal on Airdyne (I think the bottom number means calorie?); All dead lifts unbroken, kept moving throughout

C. Complete; ripped open on 9th round

Thursday, October 18th

Snatch tech + OHS + CGBP/Rows + Rowing MAP

A. Above Knee Hang Squat Snatch, build to an easy triple

B. OHS @ 20X0, 10 lite reps x 3 sets, 2 min - start @ 75lb, focus on perfection

C1. CGBP @ 20X1, 4-6 reps x 3 sets, 2 min 

C2. Ring Rows @ 33X3, 7-10 reps x 3 sets, 2 min

D. 30 x 20 sec Row @ 90% effort/40 sec rest

 

Results:

A. 105#; Felt like I was thinking too much on these, but felt much better than two weeks ago.  I use to start pull from knees, now I am really working on getting bar to hip pocket, this seemed to help.

B. 75-85-95; Felt very good.  Shoulders still got pretty fried by reps 9 and 10.  During summer I could only get 95# 6 times.  Improvement, love it!

C1. 205-215-225 (all x6); Felt strong, didn't have a spotter so went about 5-10# lighter.

C2. Complete all x10

D. Complete; Least 103m, most 116m, average about 107m; Felt good here, however after rep 15 I had to stand up off the rower because my butt hurt!

Tuesday, October 16th

Clean tech + Clean intense/MU's + FSq/Jumping

A. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - all reps @ 175lb, technique focus

B1. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - full effort

B2. Muscle-up Cluster, 1.1.1.1.1 x 3 sets, 2 min 

C1. Front Squat @ 20X1, 5 reps x 3 sets, 10 sec - not max effort, still challenging per set, but not max

C2. Box Jump - step down, 5 really tough reps x 3 sets, 3 min

 

Results:

A. Complete; Felt good, a couple of reps were not solid but a majority were good.

B1. 205-205-210; 2nd and 3rd sets felt good, probably should have done 215 or 220 on last set

B2. Complete; 1 fail in 1st set do to grip slip, otherwise felt the best they have in a while.

C1. 225-230-235; Didn't feel as good as they did a couple of weeks ago, but fought to get each rep with no fail.

C2. 36"-38"-40"; Felt good and smooth; Completed these with weightlifting shoes on.

Monday, October 15th

1st Week of Training

 

Snatch tech + Press + OHS + OH Mobility based

A. High Hang Power Snatch, 3-3-3-3-3, 2 min - keep weights relatively light, focus on getting under the bar and receiving the bar OH in correct position (i.e. not too far behind your head)

B. Press @ 11X1, 3-5 reps x 3 sets, 4 min

C. OHS @ 55X1, 4-6 reps x 3 sets, 4 min - follow tempo

D. Turkish Get-ups @ 16kg/arm, 30/arm - not for time, for perfection

 

Results:

A. 75-85-95-105-115; Felt good and quick, still need to work on catching with active shoulders.  115# felt a little heavy, but still got all 3 no problem.

B. 135-145(4)-145(3); Was hoping to get 5 at 145# so that I could go up to 150#

C. Did the bar on all 3 sets at 5 reps.  Tough to keep the tempo, I felt really good through 3 then my shoulders were fried on reps 4 and 5.

D. Complete; this was my 1st time doing these so I had Joey Warren help me on technique.  They were extremely tough at the start especially keeping the kb with arm locked and active shoulder.  As I got better at the technique they were a bit easier, but I felt lots of areas where mobility needs work.  Did 2 reps, then switched arms until I got to 30 each.

Saturday, October 13th

AMRAP in 15 min
15 KB Swings (32 KG)
15 Burpees

Results

8 Rounds + 2 KB Swings

Felt good though 5 rounds.  Rounds 6 and 7 felt like I could puke.  Recovered quickly after.

Friday, October 12th

30 Muscle-Ups for time
+
2 min Airdyne for max distance

Results:

30 MU's - 13:24; Need to really practice muscle ups.  After 10 it got really tough 

2 min Airdyne- .9 miles.  Kept the load indicator all the way to the beginning (7+) the entire time.  Recovered very quick after.

Thursday, October 11th

Power Clean- Build to a 1RM
+
AMRAP Power Clean in 8 min @ 90%
+
For Times:
500m Row
Rest 90 sec on Rower
500m Row

Results:

Power Clean: 225#

AMRAP in 8 min at 90%: 13 (@ 205#)

1st Row= 1:32.3

2nd Row= 1:34.6

Felt very good on the row.

Did cleans in the rain today so it was a bit tough with grip and footing especially.  225 was 10 lbs under my PR.

AMRAP in 8 min, never really got comfortable with wet ground had a hand full of fails which I really don't have at this weight, a little frustrating because I was looking forward to it all day.

Tuesday, October 9th

For Time:
21-18-15-12-9-6-3
Thrusters (65#)
Pull Ups

Results:

8:14; Felt awful!  Went out way to quick and wasn't able to sustain it.  All thrusters unbroken, pull ups very broken after round of 18 (2 to 3 sets).  Tried butterfly pull-ups and probably helped gas me as the movement wasn't efficient.

Monday, October 8th

A. OHS, build to a 1RM
B1. Weighted Bar Dip, build to a 1RM
B2. Weighted Supinated Chin Up, build to a 1RM
C. Tabata Push Ups, for total reps
D. Tabata Anchored Sit-Ups, for total reps

Results:

A. 135#; this is so frustrating for me.  All reps leading up to this felt very light and comfortable then when I get to about 135# it becomes very tough.

B1. 120# (PR); Last time I did this I believe it was around 95#

B2. 105# (PR); I don't remember exactly what my previous PR was, but I know it was less than 100#.  Hopefully, this doesn't catch up to my OHS, haha.

C. 24-20-14-8-7-8-7-7, Total of 95; Contemplated whether or not to pace myself early, but decided to just do as many as possible early.  Could have done a couple of more in each of the first 2 rounds, but decided to take some more rest, although it didn't help in the later rounds.

D. 16-16-16-16-15-14-12-11, Total of 116; Used an abmat here.  Felt good here and felt like I was keeping a consistent rhythm.  Used the elbow to knee standard at the top.

Saturday, October 6th

Initial Testing:

AMRAP calories on Airdyne in 10 mins.

Results:

Felt good! I thought the bottom number on the old Airdyne was cals but I think it is miles.  So not sure how I did.  I kept it greater than 5 on load indicator until the last 2 min I kept it more than 7.  Here is a picture of the result:

Friday, October 5th

Initial Testing:

For Time:
15-12-9
Power Clean @ 115#
Burpees

Rest 10 min

15-12-9
Power Clean @ 115#
Burpees

Results:

3:24 -Felt great on this one.  Kept transitions fast, unbroken throughout, could have been faster on burpees.

+

4:14 - Felt OK through set of 15, then was smoked after that

Thursday, October 4th

Initial Testing:

"Nate"
AMRAP in 20 mins of:
2 Muscle Ups
4 HSPU
8 32kg KB Swings

Result:

10 Rounds + 1 MU

Felt fine during workout.  Got stuck doing HSPU most of the time as my shoulders fatigued.  Basically singles after round 4.

Tuesday, October 2nd

Initial Testing:
Thruster Find 1RM
+
For Time:
30 Thrusters (95#), 500m Row

Results:

Thruster: 215#

Thruster/Row: 2:52; Felt great on this one!