End of 2012

Sun 12-30-2012
A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min

185(2)-195(2)-200(1,X)-200(1)-205(1)-210(X)

frustrating to make the same mistake so many times. in my head i think, i've done this weight before so it should be no problem. but i send the weight forward and then try to muscle/rein it in and it doesn't work.

 

B. Strict press; 8, 6, 4, 2, 1; rest 2 min

77.5*(8)-90(6)-95(4)-100(2)-105(1)

didn't get too ambitious here after those split jerks.

*loaded bar wrong (uneven).

+
Max reps unbroken muscle ups 4, missed 5th.
0 sec rest
For time:
AD 100 cals
75 ghd sit ups
50 CTB chin ups
25 HSPU
TIME: 17:26

didn't get too disappointed by the muscle-up result. i haven't been practicing consecutive mu's and my best ever is only 6. room for improvement.

the tester took a lot longer than expected and i felt fatigued, not sharp, for most of it.

Mon 12-31-2012

Part 1 (1pm)
A. TnG power snatch; build to a 4rm in 3 tough sets
4x 115-125-130#

see video below. reps at 130# were pretty questionnable -- pressing out, pausing in the hang before TNG. as with split jerks yesterday, anterior shoulder tightness hinders overhead position and i am muscling the bar into place.

 

B. TnG power clean 3 reps on the minute for 14 min @60-70% 1rm 140#

C. TnG power snatch 3 reps on the minute for 14 min @60-70% 1rm 95#

Part 2 (4pm)
21-18-15-12-9-6-3
Wall balls
Box jumps 20"
Time: 6:01
missed the wall on first WB but pretty smooth after that. box jumps slowed down 2min in or so.

 

december 29

Sun 12-29-2012
Warm-up: some HSPU, some butterfly practice. Video below.

A. Front squat clusters 2.2.2.2x4; rest 20 seconds/rest 3 min
185-190-195-200#
B. Squat snatch 2, 2, 2, 1, 1, 1; rest 2 min
103(2)-113(2)-123(2)-133(1)-133(1)-133(1)

didn't feel good, mostly (i think) because of flexibility issues limiting bottom position. stayed at 133# to try to improve the catch. video:

C. On the min for 12 min; 4 squat snatch @55% 1rm used 85#
video last set:

+
12 min amrap:
30 power snatch 105#
30 bar facing burpees
30 power clean 135#
180 double unders

0 rds + 30ps, 30bfb, 30pc, 70du
some video, not from the beginning:

Catch Up: Late December

Tues 12-18-2012 off
Weds 12-19-2012 off

Thurs 12-20-2012
Row 500 @1:52 pace, rest 2 min x 12
1:52.3 - 1:52.1 - 1:52.3 - 1:52.1 - 1:52.0 - 1:52.2 - 1:52.3 - 1:52.4 - 1:52.7 - 1:52.5 - 1:56.5 - 1:54.1
this went poorly. minimal warm-up, not even the early sets felt okay. on set 11 i blew up, actually lay on the ground wheezing between sets 11-12 (i have never wheezed before in my life). 

Fri 12-21-2012 off

Sat 9-22-2012
A. Front squat clusters 2.2.2.2x3; rest 20 seconds/rest 3 min 185-185-195# difficult!
B. Squat snatch 2, 2, 2, 2, 2, 2; rest 2 min 103-113-123-123-123-123

just trying to get clean/smooth reps in but felt like i was stopping short of bottom position. that's why i stayed at 123.

C. EMOM x 12 minutes (supposed to be 10m); 4 squat snatch @55% 1rm used 83#
+
21-15-9
OHS 105#
CTB chin upsTIME: 6+ minutes?? someone turned the clock off while i was doing this workout. OHS unbroken but slow. CTB broken up. Shoulders tired -- in general felt un-energetic after big effort early on FS. 

Sun 12-23-2012

A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 2 min

185 - 175 - 175(1.1.X.1.1 +1)

185 felt sketchy towards the end, 2nd set better, 3rd set 1 failed rep
On the min for 20 min:Odd- 3 parallete hspu a lot of missed reps which i made up afterward:

3-3-3-1X1-3-2X-2X-3-XX-1X

even- 10 toes to bar all good, quick, ub
+
For time:
5-4-3-2-1
Muscle ups
S2O 135#8:28

muscle-ups slow with a couple failed reps -- shoulders tired and didn't feel quick on turnover. no more than 2 consecutive. pj for all shoulder-to-overhead. 

 

Mon 12-24-2012

felt tired, un-energetic from the start . . . combined am and pm session into 1, took ~20m between.
A. TnG power snatch; build to a 6rm in 3 tough sets

115(6)-120(6)-125(3)

didn't even try 4th rep at 125 -- back was slacking/lazy pulling posture, see video:

B. TnG power clean 3 reps on the minute for 12 min @60-70% 1rm 140#
video last set here:

C. TnG power snatch 3 reps on the minute for 12 min @60-70% 1rm 95#

+
3 rounds for time:
20 burpees
20 kbs 1 pood
100 double unders

10:15

Tues 12-25-2012 off

Weds 12-26-2012

butterfly work to warm up, including some really goofy CTB attempts:

 

3 sets @90%, 6 min rest bw:
-Row 1k
-3 rounds:
[10 toes to bar
15 push ups
20 forward lunges]
-Row 1k

set times: 12:34, 13:48, 13:44

Thurs 12-27-2012
Row 500 @1:51 1:50.9 - 1:50.9 - 1:50.8 - 1:50.9 - 1:50.9 - 1:51.4 - 1:51.4 - 1:51.3 - 1:51.4 - 1:51.5
Rest 2 min
x10

better than week prior. very difficult by the end, maybe should've pushed the last set a bit harder.

hpc, hps

Mon 12-17-2012
snowy day, working out in the house to avoid the roads.

10am
A. Hang power clean 2, 2, 2, 2, 2; rest 2 min
165-175-185-190-195
elbows slow to come around. 190 and 195 ended up with feet too wide.
video at 175-185-190:

B. Hang power clean; 2 reps on the minute for 14 min @140#
ok, some trouble with tng/ second rep -- see video. felt off balance, maybe rushing too much and driving knees forward/"sitting" before the pull.
video minutes 4(rep 2)-5-6-7:

3pm
12 min amrap:
12 hang power snatch 65#
24 double unders
9 rds + 9 hps
all du unbroken until 8th round.
video rounds 4 and 5:

16 december

Sun 12-16-2012

A. Strict weighted CTB chin ups 1, 1, 1, 1, 1; rest 90 seconds 26-26-28.5-31-31x 

(missed chest touch on last rep)

B. Bent over barbell rows 2-4x3; rest 2 min 145(4)-145(4)-155(3) 

tried a last rep at 155 but cheated bar up with hip movement

+
EMOM for 22 min:

this was hard after competition yesterday 

Odd- 10 ring dips ok except last set only 8 reps. First 5 sets unbroken.
Even- 10 ctb chin ups ok. First 4 sets unbroken.
+
EMOM for 22 min:
Odd- 10 hspu kipping all sets did less than 10. 7-8-9-8-8-8-8-8-6-8-6. finished 26 missed reps afterward.
Even- 10 toes to bar ok. 7 sets unbroken.
video from emom below -- hspu video is from after emom ended:

 

Gauntlet

Sat 12-15-2012
"The Gauntlet" partner comp with Amy. The workouts:

1. alternating, each partner completes . . .
5 lateral over-the-bar burpees
15 du
10 lat. burpees
30 du
15 lat. burpees
45 du
20 lat. burpees
60 du
25 lat. burpees
75 du
we were 37 du shy of finishing this in the 12m cap. my double unders were pretty good, all unbroken until 1 break on the set of 75. burpees slowed down on the last round, otherwise pretty quick. we placed 2d.

2. working one at a time complete 3 rds of . . .
30 air squat box jumps 20"
60 abmat sit-ups
10 wall-walks
Then in remainder of 13m cap complete as many HSPU as possible.
This was a bad event for us. We weren't efficient alternating the box jumps and this killed us. We got 11 HSPU and finished 6th.

3. working one at a time complete . . .
15 CTB - 15 hand-release push ups - 15 TTB
15 CTB - 15 hand-release push ups - 15 TTB
12 CTB - 12 hand-release push ups - 12 TTB
12 CTB - 12 hand-release push ups - 12 TTB
9 CTB - 9 hand-release push ups - 9 TTB
9 CTB - 9 hand-release push ups - 9 TTB
We finished this in 6:46, finished first. A good event for us. 

"floating event," each teammate completes . . .
-Broad jump (I think mine was 6'4")
-Vertical jump (20")
-5-10-5m shuttle (5.1sec)
We tied for 2d in this one. 

Overall, third place. Teams from CF 3-2-1 and CF Beacon took 1st and 2d. A fun comp, good to compete on a team with Amy for the first time since rugby days. But a disappointment to miss the final event.

back home.

Tues 12-11-2012. 

6pm: combined am/pm sessions into one
A. Hang power clean 3, 3, 3, 3, 3; rest 2 min 135-155-165-175-185
B. Hang power clean; 2 reps on the minute for 12 min @140# got better throughout

+
10 min amrap:
10 kbs 1.5 pood
50 double unders

7 rds --outside, cold!!

Weds 12-12-2012

15 min amrap:
30 second 25# plate hold
10 hand release push ups
10 toes to bar
30 double unders

6 rds + 30du, 10pu, 7 ttb 

did this in the house, double unders broken x1-2 most rounds. grip got very tired, guess this was the point.

Thurs 12-13-2012

Row 5k for time

TIME: 19:57.6

Fri 12-14-2012 off

Motor City

Trip to Michigan for the holidays, worked out at Motor City CF Sat/Sun. Had to postpone Monday workout due to everyone in the house sick, then travel delays.
Fri 12-7-2012 off/travel
Sat 12-8-2012
A. Hang squat clean from blocks (mid thigh) 3, 3, 3, 2, 2, 2; rest 2 min
(blocks put the bar more like just-above-knee.)3x 155-165-175, 2x 185-195-185 (2d rep at 195 didn't look/feel so good so I dropped back to 185)B. Split jerk 2, 2, 2; rest 2 min
2x 165-175-185C. Split jerk; 2 reps on the minute 10 mins @65% 1rm (perfect mechanics)
140# 
+
10 burpees AFAP: 20, 19, 18, 18, 17, 16 secs. better as hips/low back loosened up, better than last wk.ROW sprint 15 seconds @100% couldn't get metrics, most rows got into a 1:30-1:32ish pace
video: jerks at 140#
Sun 12-9-2012
A. Strict weighted CTB chin ups 2, 2, 2, 2, 2; rest 90 seconds 17.6 - 17.6 - 17.6 - 17.6 - 20
B. Bent over barbell rows 4-6x3; rest 2 min 115(3) - 135(6) - 145(5)
+
EMOM for 20 min:
Odd- 10 ring dips ok
Even- 10 ctb chin ups ok
+
EMOM for 20 min:
Odd- 10 hspu kipping couldn't keep up. did 10-10-10-5-5-10-7-5-6-7 
Even- 10 toes to bar ok
took 5 minutes at the end to make up missed HSPU reps. 

Mon 12-10-2012 unscheduled day off/ travel

500 splits

Thurs 12-6-2012

500m row at 1:49-1:52pace

rest 2m, x 8

1.49.7 1.50.7 1.50.9 1.51.6 1.51.9 1.51.9 1.51.8 1.51.8

strict

5-Dec

For time:
50 strict hspu (38:00)
50 strict towel chin ups
400m farmers walk 1.5 pood/hand
TIME: 48:50

a little time wasted transitioning after pull-ups: put on sneakers then outside/downstairs/across yard to kettlebells. but really it was just the hspu that took a long time. chin-ups started out with a few sets of 5 then 3,2 but by rep 20 was doing singles.

December 1-2

Sat 12-1-2012

Made the same mistake twice: over-ambitious, made too big a jump in weight, then came back down a bit but couldn't quite finish rep (FS) or set (15rm). Bad judgement, twice.
A. Front squat 1, 1, 1, 1, 1, 1; rest 3 min

195-205-215-225-235X-230X
B. OHS; build to a 15 rep max

155#.

Attempted at 170 (7 reps) then 165 (11 reps). 165 is doable, I am sure, but I fatigued my shoulders too much on the 170 try.
+
Airdyne sprints 15 seconds @100%
Rest 1:45
x3
Rest 6 min
x3

cals 12-14 per sprint



  

 

Sun 12-2-2012

A. Split jerk 3, 3, 2, 2, 1, 1; rest 2 min

185(3)-195(3)-205(1,X)-205(2)-210(1)-215X

added extra set: 215(1)

video split jerks: 

B. Weighted supinated chin up 2, 2, 2, 2, 2; rest 2 min

35-45-53-53*-45*

*second rep both of these last sets had to kick to get chin over

video 2d, 4th, and 5th sets:

+ 

For time:
50 CTB chin ups
50 burpees

5:44

this really didn't go well. couldn't find a rhythm on CTB. then on burpees, struggled with low back tight/painful when I jumped my feet back to standing from push up position.

video of tester:

+
Emom for 18 min:
Odd- 7 hspu
Even- 7 toes to bar

done -- like burpees, TTB were aggravating to low back every time I close my hip.

emom ttb:

 

emom hspu:

 

slow cindy

Tues 11-27-2012 off

Weds 11-28-2012
20 min amrap @85%
5 strict rope chin ups
10 ring dips
15 goblet squats 1.5 pood
rounds: 8 + 5,5reps

Thurs 11-29-2012
Row 500m @1:52-1:55 pace
Rest 90 seconds
x8
Set times:

1. 1:52.4
2. 1:52.4
3. 1:52.5
4. 1:52.7
5. 1:52.7
6. 1:54.1
7. dnf
8. xx

Cut this with back spasms, started as soon as I started pulling with my back, which seems to be as soon as my legs got tired. Appt Monday with massage therapist, hope to get this sorted.

Fri 11-30-2012 off

Sun, Mon -- Westport,CT

Sun 11-25-2012
Not a great session, don't think I ever got warm enough. Great to see pals Julie and Jim but I didn't really stay focused.

A. Push jerk 1, 1, 1; rest 2 min 175-185-190X
B. Weighted supinated chin up clusters 1.1.1.1.1.1x3; rest 15 seconds/rest 3 min 30-40-45
wearing a vest + dumbbell rather than a belt with kb, this felt different/ actually much easier than usual.

+
Emom for 14 min:ok

Odd- 5 ring dips
Even- 5 knees to elbow
+

Emom for 14 min:ok
Odd- 3 hspu kipped
Even- 5 toes to bar good, quick

Monday 11-26-2012
Cut deads before I finished warm-up. Combined AM and PM into one.
A. Deadlift 3, 3, 3, 2, 2, 2; rest 3 min did not do
B. Paused above the knee power snatch; build to a max 120#
C. TnG power snatch 6 reps on the minute for 10 min @53% of B 63.5#

For time:
100 double unders
75 wall balls
50 double unders
25 wall balls
100 double unders

TIME: 7:47

CF 212

Saturday 11-24-2012
beautiful day in the city, workout at CF 212 in tribeca.


A. Front squat 2, 2, 2, 1, 1, 1; rest 3 min

185(2)-205(2)-215(2)-220(1)-225(1*)-225(1)

*depth felt ok on first rep at 225 but amy said it looked questionable. second rep 225 very good depth.

 

B. Snatch balance 3, 3, 2, 2; rest 2 min 115(3)-135(3)-155(2)-155(2)

reps at 155 took some time to settle into the bottom position

 

C. Hang squat snatch on the minute for 12 min; 4 reps @50% 1rm squat snatch 

78# 

HSS video (some depth issues that I tried to correct towards the end):

+
Airdyne sprints 15 seconds @100%

Rest 1:45
x6
Rest 6 min
x3

airdyne display broken so no metrics.

midweek

Tuesday 11-20-2012 off


Weds 11-21-2012
at 90%

10 min amrap
10 no push up burpee box jumps 20"
10 toes to bar
20 walking lunges
5 rds + 10 npubbj

rest 6 min (actual rest --5 min)

10 min amrap
double unders 539.
started trying a longer rope out, didn't work, switched halfway.

rest 6 min (actual 5 min)

10 min amrap:
5 strict chin ups
10 push ups15 air squats
10rd + 3 chin


Thurs 11-22-2012
Row 500m @1:55-1:57 pace
Rest 90 seconds
x10
1:56.4, 5.8, 5.8, 5.8, 5.6, 5.7, 5.5, 5.8, 5.9, 5.1
Fri 11-23-2012 off

depth deads, ps

Monday 11-24-2012
11:30am
A. Deadlift from 25# plates 2-3x6; rest 2 min 275(3)-295(3)-305(3)-315(3)-325(3)-330(2)
B. Power snatch from blocks (mid shin); build to a tough single fast 130#

C. TnG power snatch 5 reps on the minute for 10 min @55% of B 65#

4pm: hard to get warmed up, back was stiff from the morning deadlifts. Nick joined me for this quick tester -- always nice to have a workout buddy, especially when it's neck-and-neck. He got me this time, by 1 calorie (3 seconds).

21-15-9
thrusters 45#
kbs 1.5 pood
calories airdyne

5:38

think i should've gone harder on the airdyne pieces.

MU tester

Sun 11-18-2012

A. Push jerk 2, 2, 2; rest 2 min #185(2), 195(X), 195(2)
I missed PJ attempt at 195# on second set. And I understand that consistency is name-of-the-game with these lifts -- 185#x 3 last week felt not very difficult, and I had it in my head that I'd hit maybe 200x2 today. So when 185x 2 didn't feel very good, I went straight to 195# anyway and failed, not smart. But, obviously, it was doable because I got 195x2 the next set.
video, definitely forward onto toes (first set is warm-up, 165):

B. Weighted supinated chin up clusters 1.1.1.1.1.1x3; rest 15 seconds/rest 3 min #35-40-45
+
EMOM for 22 min:
Odd- 5 ring dips
Even- 5 knees to elbow
video (mix of KTE and ring dips):



+
10 rounds for time:
2 muscle ups
5 push press 95#

TIME: 8:28

Of course shoulders fatigued here but the hardest part was actually the breathing -- still fighting a snotty/gross cold. The other thing is, I should get BETTER at kipping the dip when I get tired. Instead it's the opposite, I'm less coordinated, and instead of a nice, efficient kip it's a painfully slow press-out.

video, first few minutes:

 

FS heavy

Saturday 11-17-2012 
Hit a personal best on the FS today (previous: 215?). It wasn't the cleanest rep (back integrity) but it didn't feel like a true max. It's good, feel like I am building and there's room for more. 

A. Front squat 3, 2, 1, 3, 2, 1; rest 3 min: 195-205-215-200-210-220
B. Squat snatch from blocks (mid-shin); 2, 2, 1, 1; rest 3 min 115-125-130-135X  

these were bad, landing all over the place. even warm-up reps at very low reps pretty messy. 

C. Squat snatch on the minute for 12 min; 3 reps @60% 1rm 93#, crisp -- surprising after pt B

+
Airdyne sprints 15 seconds @100%
Rest 1:45
x4
Rest 6 min
x4

cals: 

12-16-17-20

15-14-15-13

12-15-14-15

14-15-15-12

Not sure if my effort are inconsistent or if it's the Airdyne counter. 

mid-November mid-week

It's been extremely difficult to get going on Wednesday nights -- summoning the mental energy, mostly. I get home from work early enough, give myself a little time to decompress which turns into a lot of time. This Wednesday night session, I bundled up and took the rope, the plates, the kettlebells all to the Y playground. It's actually quite perfect, and it was a perfectly clear, cold, starry night. Once I was into it I was focused, content, and the breathing (head cold, still) got better. Coughing through the night all this week.

Tues 11-13-2012 off

Weds 11-14-2012
no 20" box and don't have 2x 2pd KBs so I made a couple of substitutions. 
3 x 10 min amrap 85%, rest 6 min

10 strict rope chin ups
10 burpees
50 double unders

3 rds + 10 pull-ups, 7 burpees

rope pull-ups got very slow 

30 seconds "pinch" 25# plates/hand
10 toes to bar
10 burpees

10 box jumps 20" (subbed lateral jumps over stack of 2x 25# plates)

4 rds + 1 plate carry 

25m farmers walk 2 pood KB (used 1x70# and 1x53#, switched hands on way back)

5 burpees
25m farmers walk 2 pood KB
30 double unders

6 rds 

Thurs 11-15-2012

Row 500m @1:57-2:00 pace
Rest 90 seconds
x12

TIMES: 1:59.8, 58.6, 57.4, 57.5, 57.3, 57.3, 57.3, 57.1, 57.3, 57.0, 57.1

not too much of a challenge to keep on pace. good to breathe hard, work up some heat.

Fri 11-16-2012 off

12m amrap

Monday 11-12-2012
Neck feels fine but head cold started Sunday, caught up with me on the amrap. Nick has been joining me for these Monday testers, excellent to have a training buddy even though it wasn't the highest quality session for me due to breathing, etc.

11am

A. Deadlift from platform (2-4"); 3-4x5; rest 2 min 235-275-295-315(3)-315(3)
B. Power snatch build to a tough single fast 135# no misses
C. TnG power snatch 3 reps on the minute for 12 min @60% of B 83# x 15 mins (my mistake) 

D. Heavy russian KBS; 15 unbroken x4; rest 90 seconds 2pd -- not especially challenging, but heaviest KB in the gym

1:30pm 

12 min amrap:
Run 200m
12 thrusters 83#
12 burpee box jumps 24"

RDS: 3 + 200m/12 thr/4 bbj

really thought i would get more rounds than this!!

bar muscle ups.

Sun 11-11-2012 
I like the way these testers have been building. Bar muscle-ups felt a bit foreign but, thankfully, doable.

A. Push jerk 3, 3, 3; rest 2 min #165 - 175 - 185 x 3, felt very solid
B. Weighted supinated chin up clusters 2.2.2.2x3; rest 20 seconds/rest 3 min #29 - 31.5 - 31.5

+
Emom for 20 min:

Odd- 5 ring dips kipped these but feels awkward. 

Even- 5 knees to elbow
+
10 rounds for time:
1 bar muscle up
10 wall balls

TIME: 6:45

first rounds took 30 sec or so each, but a few rounds in started taking longer break before attempting muscle up. bar MU were a bit awkward, wing-y -- one arm over then the other. 

cut session

Sat 11-10-2012
a tough morning: i woke up with my neck/upper back really inflamed, spent a long time getting warm but pain didn't improve any. second half of the front squats was just going through the motions, and a couple snatches in i cut the strength work completely and moved on to the airdyne which was fine. 

A. Front squat 5, 3, 1, 5, 3, 1; rest 3 min: 175(5)-185(3)-195(1)-165(5)-165(3)-165(1)
B. Squat snatch from high blocks; 2, 2, 2, 2; rest 3 min 103-113-cut it there
C. Squat clean on the minute for 12 min; 4 reps @60% 1rm did not start

+
Airdyne sprints 15 seconds @100%
Rest 1:45
x4
Rest 6 min
x3

calories*:

1.  13-16-16-17
2. 12-13-15-15
3. 12-12-15-16

*keeping track of calories: i've been starting the clock/bike then just counting the calories when the bike stops. ie, not where the calorie count is at 15 seconds but where the counter rolls over to.

6-9 nov

Tues 11-6-2012 off

Weds 11-7-2012
3 x 10 min amrap 85%/ rest 4 min

Row 250m
10 burpees

5 rds + 225m 

10 kbs 1.5 pood
10 push ups
50 double unders

6 rds 

(outside, freezing, took until 4th round for du to click)

Row 250m
5 ring dips

5 strict chin ups --these were pretty slow

5 rds

Thurs 11-8-2012

Run 3k time trial on track -- 22.5 laps of the 1/12 mile track. 

TIME: 14:55 

coming in from the cold, didn't warm up enough for this. 

+
AMSAP static towel hang (hang towels on pull up bar and hang on);
accumulate 5 min for time

crippling to hands. 

Fri 11-9-2012 off

5 nov

Monday 11-5-2012
Worked out over at Stone Coast. Nick joined me for the second session, very valuable to have a training partner (especially because he got out front of me, beat me by a minute-plus). 

11am

A. Deadlift from 25# hi-temp bumpers; 4-6x5; rest 2 min 

6 x 225, 245, 265, 275, 285* (*paused at bottom for 285# set)

B. Power clean; build to a tough single fast: 195# in about 6 mins, no misses this time. 
C. TnG power clean 3 reps on the minute for 10 min @60% of B 120# 
D. Weighted back extensions 8-10x3; rest 2 min 45(10) - 80(8) - 80(10)

1:30pm

Row 1k
50 wall balls
Row 750m
50 wall balls
Row 500m

TIME: 13:49

wall balls really broke down -- finished last ~25 in 4s and 3s. breathing was tough (ie, audible) but controlled throughout. legs felt pretty smoked afterward, couldn't check row splits exactly but maybe something like 1:50 for the 1K, 2:01 for the middle piece. 1:55 or under for the last 500.

3-4 November

Sat 11-3-2012

A. Front squat 165(6), 185(4), 205(2), 185(6), 205(4), 215(1,X); rest 3 min
B. Squat clean from high blocks; 145(3), 155(3), 165(2), 175(2); rest 3 min -- felt not-so-strong after FS
C. Squat snatch on the minute for 12 min; 4 reps @60% 1rm all at 93#, better than last week triples
+
Airdyne sprints 15 seconds @100% cals: 12.13.13--12.14.15--13.14.14

Rest 1:45
x3
Rest 6 min
x3

+ 

30 clean and jerks 95#, TIME: 2:01 

glad i did this but felt depleted from the start.

Sun 11-4-2012 

A. Push jerk 5, 5, 5; rest 2 min 143-153-163
B. Weighted supinated chin up clusters 3.3.3x3; rest 20 seconds/rest 3 min 26.5 - 29 - 31.5#

+
Emom for 20 min:

Odd- 2 muscle ups these didn't feel great from the start; 8th set missed 2d rep; added 11th set to make up, felt strong. 
Even- 20 double unders ok, ub

+
21-15-9
Box jump 24"
HSPU

TIME 4:42. 

broke HSPU 21 - 8/7 - 4/5, last reps in each set super slow/ pause before kipping up

oct-nov

Wednesday 10-31-2012 
4 x 5 min amrap @85-90% aerobic, 3 min rest

30 double unders
10 burpees

5 rds 

Row 200m

10 kbs 1.5 pood

3 rds + 170m

50 double unders

10 toes to bar

2 rds + 50du/7ttb

(inside, started this downstairs, finished upstairs, DU both places were a mess and very broken up) 

Row 200m

10 burpee box jumps 24"

2 rds + 190m

(very rainy, i was over-cautious coming off the box because so slippery out)

Thurs 11-1-2012 

off road trail run: trail running in the woods at colby college, really nice

Run 10 min z1 ~8 min
+

Run 120 seconds @90% aerobic effort unless i'm running uphill i feel like terrain/roots/slippery leaves limit aerobic effort a bit . . . is this ok?
Rest 60 seconds
x15

+
Run 10 min z1 <5 min
+

A. Amrap unbroken "rope/towel" chin ups x5; rest 90 seconds bw attempts

Reps: 7-8-8-5-7

Fri 11-2-2012 off

27-30 Oct

Saturday 10-27-2012 

A. [did not do as 1 1/4] front squat 5, 5, 5, 5, 10, 2; rest 2 min: 5x 155-175-185-190, 10x 155 (too easy), 2x 205
B. EMOM for 15 min; 3 TnG squat snatch @60% 1rm 93 or 95#? (using ladies bar, but it was marked 35#)
+

(4 hours later) 

Prowler push; 30 seconds @tough effort
Rest 3:30
x8
(rest 5 min bw sets 4/5)

this was very difficult -- did outside on pavement, a downhill-uphill loop. much tougher to push a lighter sled fast than a heavier sled slow-and-steady. 

Sunday 10-28-2012

A. Behind the neck snatch grip push jerk 3, 3, 2, 2, 1, 1; rest 2 min 155(3)-175(3)-185(2)-190(2)-195X-195(1)

the first miss at 195: bad/loose set-up out of the rack, stood around too long before attempting the jerk. no reason not to hit that lift except poor mental focus. 

B. Bent over single arm plank rows 8-10x3/arm; rest 1 min bw arms: 10 x #40-50-60/arm

+
EMOM for 24 min
Even- 5 kipping hspu

Odd- 7 CTB chin ups CTB and HSPU felt relatively easy
+
8 min amrap:
squat clean 135# 37 reps.

Monday 10-29-2012
AM
A. Snatch high pulls  2, 2, 2, 2, 2, 2; rest 2 min 143-153-163-173-173-173

kept it at 173 because got challenging to get all reps mid-sternum height
B. Hang Power clean from below the knee; build to a tough single: hit 185, missed 195, hit 190
C. 3 TnG deadlift on the min for 18 min @70% 1rm @250#

PM

awesome before-storm weather, brisk wind and misty but oddly warm. made me miss rugby practice. running felt slow.

For time:
Run 400m
30 push ups
30 air squats
30 sit ups
Run 400m
20 push ups
20 air squats
20 sit ups
Run 400m
10 push ups
10 air squats
10 sit ups

TIME: 9:49

30-Oct
OFF

midweek

Week flew by. Feel good in the routine I have going: work - workout - everything else feel like they're a little better in place. Results from the week:

Tuesday 10-23-2012 OFF

Wednesday 10-24-2012
4 x 5 min amrap @85-90% aerobic / rest 3 min:

Row 200m
10 jump over the box 24"

3 rds + 140ish m 

Row 200m
20 walking lunges

3 rds + 60ish m 

50 double unders -all sets broke 1-2x

10 burpees
10 kbs 1.5 pood

2 rds + 50du,10burpees 

Row 200m
10 jump over the box 24"

3 rds + 120ish m

Thursday 10-25-2012

mixed up run, track-street-grass-hills 

Run 10 min z1
+
Run 90 seconds @90% aerobic effort
Rest 60 seconds
x16
+
Run 10 min z1
+
A. Toes to bar; 10 sets of 7 unbroken for time

5:19 still haven't found a good place to do these. did this in doorway, too low to swing legs through for good kip. 

B. "pinch" plate carries; 25#/hand; 50 meters for time x5; rest 2 min
bw attempts

sets got faster as i got more confident moving fast with plates carried like that. 26 sec --> 17 sec by the end. 

Friday 10-26-2012 OFF

10-22-2012

Monday 10-22-2012 

legs really sore from saturday squats 

AM
A. Clean high pulls  3, 3, 3, 2, 2, 2; rest 2 min 3 x 175-185-185, 2 x 195-185-185 

height not as good at 195#, dropped back to 185
B. Hang Power snatch from below the knee build to a tough single hit 130#, missed 135#
C. 3 hang power snatch on the minute for 15 min @65% 1rm power snatch at 90#

hard time getting going for this pm session. felt really tired. 

PM
For time:
Run 800m
50 burpees
Run 400m
50 sit ups
Run 200m
50 push ups

13:22

Sun with video

Sunday 10-21-2012
strict HSPU practice after warm-up:

A. Push press 5, 3, 1, 5, 3, 1; rest 2 min 135-145-155-145-155-165 too easy.

B. Weighted chin up clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min

26(treated as warmup)-35-45(1.1.1.1.X)-40#
+
EMOM for 24 min
Even- 2 push jerk @85% 1rm 165# (wasn't sure of my PJ 1RM . . .?)

 Odd- 2 muscle ups all as doubles.

+
5 min amrap:
3 thrusters 115#
3 russian KBS 2 pood
6 ghd sit ups

6 rds + 3 thrusters

first 4.5 mins or so of amrap here:

Sat

Saturday 10-20-2012

A. Back squat 10x 185#, 2x 215, 10x 200, 2x 225, 10x 210, 2x 235; rest 2 min

sets of ten were "difficult" (pulse jacked up, tunnel vision) but not so hard that i doubted i'd complete them. sets of 2 should've gone heavier. 

B. EMOM for 15 min; 3 TnG squat clean @60% 1rm: 120# much more taxing than PCs!
+
Prowler push; 25 seconds @tough effort made this too heavy/slow -- never got that feeling of wanting to decelerate vs needing to keep legs moving. tackle sled near our house better for longer efforts. 

catch-up

Darkness getting more noticeable. A hassle to drag equipment (including a coleman lantern now) outside for MAP sessions, but worth it for the cold fresh air.

Tuesday 10-16-2012 OFF

Wednesday 10-17-2012
4 x 5 min amrap 85-90% aerobic / 4 min rest

Row 200m

10 tuck jump burpees --quads burning/ hard to keep these "aerobic" 

2 rds + 200m/9 burpees 

50 double unders
10 push ups
10 sit ups

4 rds 

Row 250m
10 chin ups 

 3 rds + ?40m (not real precise, messed up timer) 

50 double unders
10 push ups
10 sit ups

4 rds + 31 DU 

Thursday 10-18-2012

off road trail run: ran on old train tracks until dark, then road, then grass field near my house. Tracks nice for z1 but around/after dusk too uneven to get effort up to 90%.

Run 10 min z1
+
Run 60 seconds @90% aerobic effort
Rest 60 seconds
x20
+
Run 10 min z1
+
400 meter farmers walk for time 2 pood KBS/hand

TIME: 8:30. 

Used one 2pd KB and one 53# with 2x10# plates strapped to it, kind of awkward. I decided not to 'game' this by wearing gloves. bare hands got sweaty which made tired grip even worse. took much longer than expected, good grip practice.

Friday 10-19-2012 OFF

Sun/Mon

Sun 10-14-2012
A. Push jerk 2, 2, 2, 2, 2; rest 2 min 2 x 153 - 163 - 163 - 168 - 173#
B. Weighted chin up clusters  2.2.2x4; rest 15 seconds/rest 3 min 20 - 26 - 28.5 - 31#

+
EMOM for 24 min
Even- 3 CTB chin ups

Odd- 2 parallete hspu challenging but completed all. fell off wall 10th rd but 11, 12th sets better.

+
5 min amrap:
2 squat clean 150#
8 ghd sit ups
20 double unders

5 RDS


Mon 10-15-2012
AM
A. Snatch grip deadlift 4, 4, 2, 2; rest 2 min 185(4)-205(4)-225(2)-245(2)
B. Power snatch build to a tough single 130# caught this with feet way out wide.
C. 3 power snatch on the minute for 12 min @70% of B used 93# (rounded up from 91)

PM really enjoyed doing this one. done at the HS track.

3 rounds for time:
Run 400m
21 kbs 1.5 pood
12 burpees

TIME: 9:55

Saturday.

Saturday 10-13-2012

A. Front squat 5, 5, 5, 3, 3, 3; rest 2 min 165(5) - 175(5) - 185(5) - 195(2,X) - 190(3) - 195(2,X)

B. EMOM for 15 min; 3 TnG power clean @60% 1rm 123#

+

Prowler push; 20 seconds tough effort pushed low end to make tougher

Rest 2:40 x 8 (rest 5 min bw sets 4/5)

Front squat:

Power Cleans:

Prowler (last set):

midweek

Tues 10-9-2012 off

 Weds 10-10-2012 

5 min amrap @85-90% aerobic:
Row 200m
10 burpees

3 rds + 100m 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
20 walking lunges
7 push ups

3 rds + 20 lunge (4rds?+20?) 

rest 5 min
5 min amrap 85-90% aer
Row 200m

7 chin ups awkward, doorway chin up bar

4 rds + 10meters 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
10 kbs 1.5 pood
5 push ups

5 rds + 13 du

Thurs 10-11-2012

at the YMCA track (WOD in playground)
Run 10 min z1
+
Run 30 seconds @90% aerobic effort
Rest 30 seconds

x30 felt pretty good, but last 7-8 sets a noteable drop-off 

+
Run 10 min z1
+
5 rounds at tough effort:
50 meter farmers walk 1.5 pood/hand
10 toes to bar

TIME: 6:20

Fri 10-12-2012 off

Sunday/Monday

Sun 10-7-2012

A. Split jerk 3, 3, 3; rest 2 min 3x 153-168-173#B. Weighted chin up 2, 2, 2;rest 2 min 2 x 35, 35, 53*  
*last rep not strict (ie, finished with a little kick)+
EMOM for 24 min
Even- 2 muscle ups
done mostly double except 2d & 12th round missed second rep, dropped from rings, finished set.Odd- 1 split jerk @87% 1rm 178# much better than last week. +
5 rounds for time:
7 hspu strict muscle fatigue/failure early and did ~30 of these as singles with long rest. 7 front squat 135#TIME: 18:38

Mon 10-8-2012

 a long day with double session, work in the middle -- not too stressful, just tiring, do-able. first session 5:15am at home, second part 6pm on a soccer field near my work. 
AM
A. Clean grip deadlift 5, 5, 3, 3; rest 2 min 205-235-255-255.
stayed at 255# for second set of 5 because i felt upper back lose some tension first set
B. Power clean; build to a tough single 175# and cut it there
C. 3 power clean on the minute for 12 min @70% 1rm 140#

PM
5 rounds for time:
Run 200m
15 burpees
30 double unders
 11:49 burpees felt slow, i think because on asphalt/ controlling drop to ground