2d half December

13th
part 1:
A. Power Snatch - 2 x 2 @ 80%; rest 2 min 105-115#
B. Power Snatch - 2 x 2 @ 90%; rest 3 min 120-120#
C. KB Snatch - build to a tough 5-10 per arm; rest as needed built to 53# x 8 per arm
D. HS Walk - 50 m; rest 1 min x 4 ONLY DID 1 x 50m HS WALK. This took about 5:15 to complete.

rest 6+ hours
part 2:
3 sets @ 97%:
Row 1200 m 1. 4:22 2. 4:28 3. 4:37
rest 8 min b/t sets

14th
90 min hike light load - devil's den in wilton, cut short due to darkness falling

15th
part 1:
1 set @ 97%:
Row 1K TIME: 3:31.4
Neither pleased nor displeased with this. Maybe a bit displeased as I didn't hit target of 3:30, would've needed to row a bit harder on the front end to make that happen.

rest 2+ hours
part 2:
9,6,3 rep rounds for time:
Squat Clean - 135#
HSPU
TIME: 4:14
rest 2+ hours
Part 3;
3 min for max reps:
burpee jumping chin ups - 8 foot bar
REPS: 37? (forgot to write down at the time)

16th OFF

17th TRAVELED, TOOK DAY OFF.

18th: Random gym in MI. Pull-ups on cable machine, grip odd and no chalk, I managed the first set unbroken but couldn't hang on after that. Discouraging workout.
A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec 185x3, 195x2, 195x1, 190x3, 195x1
A2. 25 unbroken chin ups; rest 6 min x 5 25 unbroken, then 20, 15, 15, 10

19th
A. for reps
1 min burpees 28 burpees
2 min KBS, 53# 45 kbs
3 min double unders 155 du
(treated that almost like a warm-up, then went right into OHS with class)

B. OHS singles, rest as needed: 135 - 165F - 165 - 175 - 185F - 185(PR) (tried heavier but missed jerk at 190)

C. 21-15-9 of SDHP and OHS at 65# TIME: 2:17
Did this workout 3/14/11 in 2:15 but legs were probably a bit fresher for that one.

PM: traveled back home to CT

20th off

21st:
A. clean 3,2,1,3,2,1 155, 170, 180, 175(2), 185(F), 185
B1. Wtd Dips @ 30X1; 3-4 x 4; rest 3 min 10. 15, 20, 26.5 x 4
B2. Chin Ups pronated medium grip @ 22X0; 2-3 x 4; rest 3 min these were hard, 35x2, 26.5x3, 29x2, 29x2
Bad decision: I went straight into part 2 (wall ball and chin-up tester) with only a few minutes rest. Jammed thumb 2d round, cut it. Low point.

22nd
am: did running intervals instead of swimming. ran 1 minute at 80%, 1 min walk rest x 10.
pm: skipped the "unbroken" workout.

23rd OFF

24th
part 1:
AMRAP in 5 min @ 97%:
10 Double Unders
5 ring dips
5 R arm KB snatch tough 53#
5 L arm KB snatch tough
4 rds + 10/5/5 reps.
KBSn were toughest part of this by far.

rest 2+ hours (rested 1)

part 2: for time @ 97%:
10 clean and jerk - 145#
Row 250 m
10 clean and jerk - 125#
Row 250 m
10 clean and jerk - 105#
TIME: 6:34
paced the rows way too hard. a few seconds slower would have saved a lot of energy for the cleans, 2d set espec.

rest 2+ hours (rested 1)

part 3:
21,15,9 rep rounds for time @ 97%:
OHS - 65#
Burpees
TIME: 3:20

25th
short hike with family

26th
programmed as an off day, took a very easy pace 5 mile run to get out of the house.
also 5k walk, slow pace.

27TH
at the local gym in VT, so modified slightly for space, equipment etc
A. Power Snatch x 1/Snatch x 1; rest 90 sec x 5 subbed PS + OHS x 2 x 5: 2reps x 75, 85, 95, 105, 115(1, lost grip)
B. Snatch Balance - build to a tough single with a deep catch in a few sets; rest as needed built to 135#
snatch work limited -- thumb still painful, also afraid to miss a lift in this gym
C. KB Clean and Jerk - 5/arm; no rest b/t arms; 1 min b/t sets x 3 subbed DB clean and jerk: 5/arm at 45-55-65#
D. Row Sprints - 30 sec max effort; rest 2 min x 4 meters rowed: 157, 157, 161, 162

28th
no gym access, took 90min hike

29th made up workout programmed for 28th
4 sets:
50 m accels from push up position (did not time)
walk rest 3 min
+
4 sets @ 97-100%:
5 TnG Dead Lift tough 235-255-255-265
Airdyne 20 sec @ max effort rpms 91-92 all sets
rest 5 min

30th made up workout from 29th (should have been off day)
A. Split Jerk Cluster off rack - 1.1.1.1 x 3; rest 4 min 170, 175, 180 (missed 2d lift, hit 3,4)
B. Hang Power Clean x 1/Front Squat x 2/Push Press x 2; rest 90 sec x 3 135, 150, 155 (missed 2d pp)
C. 10 CTB chin ups AFAP; rest 2 min x 3 ~15 sec per set
D. AMRAP DU's in 1 min; rest 1 min x 4 90, 82, 82, 81

31st
In 25 min
Find a 1RM Power Snatch 135#
+
Find a Max reps chest to bar chin ups 1 attempt 28 reps

pm: 'Lil liz'
15-10-5
Squat clean 95#
Ring dips
TIME: 2:49
big improvement, last time in 3:36

1st
OFF