12-22

Sun 12-22-2013

EMOM for 10 min
odd - clean pull from mid thigh + hang power clean + power clean 143#
even - 12 ring dips ok, all kipped

+
EMOM for 10 min
odd - 2 power snatch tough 133#
maybe too tough, 3rd set landed rep2 soft arms/bar touched my head, 5th set hit 1, missed 1, hit 2deven - 15 pushups hr ok

+

10 min amrap:
6 pHSPU 6"
30 sec L-sit
1 rope climb 15'
2 roundsstruggled with hspu -- got frustrated and then got unfocused. need to work on head through/ look up. will practice this with static handstand holds on paralettes. video: 

+
10 min amrap:
3 squat clean thrusters 160#
5 box jumps 32"
5 rounds

had a disoriented moment after failing to press out thruster at the beginning of rd 3 -- snapped back into it and finished ok, but disconcerting. video: 

12-21

Sat 12-21-2013

AM
A. Back squat @78%x7, 84%x5, 87%x3x2; rest as needed
225 x 7
240 x 5
250 x 3,3limited in my depth by leaning forward, not keeping upright. see video, barely below parallel:

+
B. Clean 155#x5 TnG EMOM for 6 min
5-5-5-3-3-5as sets got further in, got lazy and pulled with butt high. also, breathing totally out of control -- wheezing by the end:

+
8 sets:
12 wall balls 14# to 10 ft
12 CTB chin ups
rest 1 min
times: 45-48-46-44-43-45*-50-45again, wheezing by the last 2 sets*video of set 6:

PM
5 rounds for time:
2 power snatch 135# couple of misses
7 burpee broad jumps 6'
8:02

rest 15 min

For time:
9-7-5
muscle-ups hard out of the gate then a couple of misses
deadlifts 245#
8:32

video from 2d set on:

12-18

Thu 12-19-2013

10 min amrap @80%
50m single arm FW 2pd L
50m single arm FW 2pd R
3 ub muscle-ups
4 rds + 100m FW

video last set mu:

rest 5 min

10 min amrap @80%
12 ground to overhead 95# (did as c&j)
0.2 mile AD
50 double unders
3 rds + 7 ground-to-overhead
du all unbroken, felt great, broke up g2o 5-4-3 after first set of 12.

rest 5 min

At 80%:
3 mile airdyne (subbed for 2k run so i could stay inside)
9:26

rest 5 min

10 min amrap @80%
2 burpee box jumps 30"
4 muscle-ups in singles
40 ub double unders
3 rds + 2bbj,4muif unbroken double unders are a barometer for keeping it 80%-aerobic-manageable, then i went out too hot somewhere. first set did 38x-40. second set a mess: 16x-15x-5x-40. third set only was ub the first time. video mu sets 3,4:

Fri 12-20-2013 off

still fighting off that cold, ready for today off to drink some tea, eat some soup, go to bed early

12-17

Tue 12-16-2013 off
started feeling little cold coming on . . . 

Wed 12-17-2013
A. Back squat @20X1; 3-4x4; rest 3 min
215(4)-225(4)-235(4)-245(4) 

felt easy, like i should've started heavier, but past couple weeks went 2x, 3x at 245# so probably right choice doing what i did.

B. Behind the neck Jerk x2 EMOM for 12 min building
155-165-175-185-195-200
205-210-215-220-225(x,1)-225(1,x)not sure what the problem was on the first attempt at 225 because after i failed to lock it out i retried, got it. will video next time.
C1. Segmented clean grip deadlift 2-3x4; rest 30 sec
3x 193-213-233-253
C2. Clean from mid thigh moderate x2; 4 sets; rest 2 min
143# all sets
D. For time: 50 TGU 1.5pd+
28:02first 14 reps at 70# then 36 reps at 53# (set out to switch after 10ish mins with 70#--that 2pd kb was a little out of my league. okay going up, really hard to take back down to the ground.)

12-16

Mon 12-16-2013

am session: single digit temps, had to move the rower into the house.
Row 500m @1:52 pace
Rest 2 min, x 12
times: 1:51.7,9,7,7,9,8,8,7,8,8,7,7

pm session (at Stone Coast)
8 min @80%:

300m row
8 ub power snatch 85#
4 rds + 20m

rest 4 min
8 min @80%:

2 min chin ups 50
2 min toes to bar 29 lot of singles -- tired grip
2 min double unders 120
2 min burpees 28

rest 4 min
At 90% effort:

30-20-10
box jump step-downs 24"
ball slams 16#
5:08

rest 4 min
8 min @90%:

0.3 mile AD
15 db push press 45#
3 rds + 0.3mi -- 15 push press challenging at that weight

OPT Winter Comp

Sat 12-14-2013
Event 1.
10 min to establish 3 max broad jumps: 84-86-87"
1 min rest
10 min to establish 3 sets max DU: 137-163-133

rest 15m

Event 2.
For time:
10 unbroken c&j 85#
1200m row
10 ub c&j
1200m row
10 ub c&j

1200m row
10 ub c&j

1200m row
10 ub c&j

24:59

Sun 12-15-2013
Event 3.
30 minutes to establish
3rm front squat 220# (225 1,x)
2rm snatch 153#
1 set max CTB 28

rest 15m

Event 4.

For time: 

50 kbs 1.5pd

50 walking lunges

50 ttb

50 shoulder to overhead 65#

40 alt db snatch 45#

50 wall ball 14#/10'

30 burpees

15:45

12-12

Thu 12-12-2013

For time @80%:
1 mile AD

40 burpees 

5:28

rest 5 min
10 min amrap @80%
2 deadlifts 275#
2 muscle-ups

40 ub double unders 

6 rounds

DU broke once because i migrated backwards and hit the bar -- part of this is just spatial awareness but i need to stop moving backwards like that as i jump.

MU felt pretty great, dropping from top starting to feel natural. last set:

Fri 12-13-2013 off

12-11

Tue 12-10-2013 off

Wed 12-11-2013

A. Back squat @20X1; 3-5x4; rest 3 min
205(5)-225(5)-235(5)-245(3,x)

B. Behind the neck Jerk x2 EMOM for 10 min building

155-165-175-185-195-205-210-215-220-225x
C1. Segmented snatch grip deadlift; 4 sets; rest 30 sec

185 all sets
C2. Snatch from mid thigh moderate x2; 4 sets; rest 2 min

115 all sets

last set:

+
3 sets:
15 ball slams moderate 20#
1 min FLR on rings
4 TGU/arm tough 53#
rest 90 sec

set times: 4:40 - 4:38 - 4:15

not sure how last set so much shorter . . .

12-9

Mon 12-9-2013

Last day in Michigan, training at Motor City. Back home tonight. 

AM
500m row @ 1:53 pace
rest 90 sec
x15

times: 1:52.8, 53.0, 52.8, 5.8, 52.9, 52.7, 52.8, 52.8, 52.9, 52.9, 52.8, 52.8, 52.8, 52.9, 52.9

PM

still need to work on pacing -- first 8 minute piece I was able to pace fine. 2 minutes for reps at 80% was hard to pace and I tend to go out too hard. 90% piece for time, I definitely redlined a bit on those no-push-up burpee box jumps then got back under control on the kbs.
8 min @80%:
0.2 mile AD busted pedal
12 box jump step-downs 20"
6 rds + 0.12mi

rest 5 min

8 min @80%:
2 min ground to overhead 83# (80# programmed) 21 reps did as power clean, push press/jerk
2 min toes to bar 30 reps
2 min double unders 132 reps
2 min burpees 26 reps

rest 5 min

At @90%:
30 m OH carry 115#
50 double unders
20 npubbj 12" these did not feel aerobic, needed to take breaks here
25 kb swings 1.5pd
750m row

7:08

rest 5 min

8 min @100%:
0.2 mile AD
12 box jump step-downs 20"

6 + 0.2mi/7 bj

12-8

Sun 12-8-2013

condensed am and pm sessions into morning because of gym hours

Part 1: 830am
EMOM for 14 min
odd - snatch pull + hang power snatch + power snatch 113#

even - 8 ring dips ok, working on relaxing breathing when i kip these
+
EMOM for 14 min
odd - 2 power cleans tough 193# 
some of these caught a little sketchy, working on it!!

even - 14 pushups hr ok

Part 2: 1030am
10 min amrap:
3 pHSPU 6"
30m single arm FW heavy each arm 97# kb
2 rope climbs 15'
4 rds + 3pHSPU/1 FW 
+
10 min amrap:
2 OHS 135#
5 burpee box jumps 30"
8 rds

12-7

Fri 12-6-2013 off
very early flight Bangor to Detroit

Sat 12-7-2013
AM
A. Back squat @75%x7, 82%x5, 85%x3x2; rest as needed
215 x7 - 235 x5 - 242.5 x3,3 
B. Clean 175#x3 TnG EMOM for 6 min
3-3-2x-2-2-3 

actually felt like i got some good work done despite the failed reps/not getting all triples. as soon as i go TNG i tend to keep my butt high and then miss pockets . . . tried to remedy this with really slow descent to be in better pulling position as soon as weight touched. warmup set at 155 felt better than any of the work sets. 
+
4 sets:
22 wall balls 14# to 10 ft
22 CTB chin ups
rest 2 min
times: 1:52-2:09*-2:00-2:04 broke ctb into 2-3 sets per 22
*think i might have messed up clock on this one
PM
3 rounds for time:
3 power clean 185# all as singles
5 muscle-ups broke 3-2 each set--dropping from top felt really good
5:11 

rest 15 min

For time:
15 squat clean thrusters 155#
row 300m
6:30

12-5

Thu 12-5
another really tough night -- stress added up after a long work week without enough sleep, and getting ready for a weekend in Michigan. got the workout done and felt better, but started too late and went to bed too late, feeling jazzed instead of calmed down by bedtime. going to settle things down after this holiday trip. 

10 min amrap @80%
40m single arm FW 2pd L
40m single arm FW 2pd R
10 OH walking lunges 1.5pd
5rds + 38m fw

rest 5 min

10 min amrap @80%
12 no push up burpee box jumps 20"
row 250m
18 kb swings 1pd
3 rds + 12/30mhard to keep burpee box jumps at 80%

rest 5 min

At 80%: row 2500m
10:30.0just felt dead here, kept effort 80% even though i wanted to fight for better split . . .

rest 5 min

10 min amrap @80%
2 snatch 135#
2 muscle-ups
35 ub double unders
4 rds + 2 snatchmessed up du in each of the first 3 rounds -- crowded in the garage and i think i kept migrating backwards into some stuff (bags of cover crop seeds, etc)

12-4

Wed 12-4-2013

A. Back squat @20X1; 4-6x4; rest 3 min
(185 as wu) 205(6) - 225(6) - 235(6) - 245(2X)--just kind of gave up in the bottom on 3d rep

B. Behind the neck Jerk x3 EMOM for 8 min building
135-145-155-165-175-185-195-200all felt pretty solid
C. Segmented snatch grip deadlift 2-3x4; rest 2 min
135-155-165-175 x 3 reps

D. For time: 3 TGU/arm 1.5pd, 50 sit-ups, 7 TGU/arm 1.5pd
7:57

12-2

Mon 12-2-2013
a rough start to the week -- got in late Sunday night after two weeks away, had picked up a Monday at work because of all the holiday vacation. couldn't do morning session (programmed row intervals at 1:53) and just did pm session.

PM
cold gym, took a while to get into this, should've warmed up more 
8 min @80%
row 1200m
amrap burpees to 45# bumper 37

rest 5 min

8 min @80%
2 min double unders 135
2 min box jump step downs 20" 35
2 min kb swings 1.5pd 36
2 min AD for cals (distance) 0.54mi

rest 5 min

At 90% effort:
21-18-15-12-9
toes to bar
double unders
box jumps 20"
9:31went out too hard and ttb kip broke down, got to just be patient and pace

rest 5 min

8 min @90%
0.3 mile AD
20 kb snatch 53#
0.3 mile AD
1 rd + 0.3mi/16snatch second snatch set much quicker, more efficient than first
Tue 12-3-2013

12-1

Sun 12-1-2013
AM
EMOM for 12 min
odd - clean pull + hang power clean + power clean
143 x 4 sets and 123 x 2 sets -- dropped weight trying to fix that early pull (video coming)

even - 9 ring dips ok

+
EMOM for 12 min
odd - 2 power snatches tough 123# 

missed first rep of sets 3, 4 but i think this was just due to thinking too much (video coming)even - 15 hr pushups ok

PM
did this session 10pm after 9 hours in traffic, not ideal but warmed up to it and felt ok 10 min amrap:
4 muscle-ups in singles
6 stone to shoulder 100#
25m HS walk
2 rds + 2mu

+

10 min amrap:
2 power snatch 140#
6 wall walks
3 rds + 2 ps 

11-30

Sat 11-30-2013

AM
A. Back squat @65%x10, 70%x8, 75%x6, 80%x5; rest as needed
185-200-215-230 
B. Clean 190# EMOM for 8 min
felt ok but can see on video that i'm on my toes/arms bent early

+
5 sets:
16 wall balls 14# to 10 ft
16 CTB chin ups
rest 90 sec
1:04-1:01-1:06-1:14-1:38**last set broke up reps and tried to go back up for quick hits, not successful
PM
felt dehydrated this session.
For time:
12-9-6
clean 175#
box jumps 30"
14:35
a few misses on the cleans, see video:

rest 15 min

For time:
30 deadlifts 225#
row 400m
4:24 
broke dl 8-7-6-5-4 

11-28

Thu 11-28-2013

AM
Row 250 m
3 unbroken MU
50 double unders
3 unbroken MU
Rest walk 2 min x 6
ok, all mu ub. set times: 2:55, 2:48, 2:40, 3:17, 3:13, 3:00

+
Row 300 m at high effort aerobic pace
Rest walk 90 sec x 8
times: 1:03.4, 1:02.7, 1:03.2, 1:03.1, 1:03.1 1:02.9, 1:02.6, 1:03.0 

 

Fri 11-29-2013 off

11-27

Wed 11-27-2013
A. BS @ 20X1; 12 sets of 3 @ 60% 1RM; rest 45 sec 175#
B. Thruster Gauntlet - starts @ 95#, add 10# per minute for a max - from ground
165, missed at 175 and repeated that after a minute (see video)

+
10 min @ 80%:
3 wall walks
6 goblet squat - 70#
3 HSPU strict
6 KBS - 70#
3 rds + 3/6/2 reps struggle, some misses with strict HSPU -- had to do slow negative or else failed coming out of the bottom

rest 5 min

10 min @ 805:
row 250 m
HS walk 10 m
35 unbroken DU
3 rds + 250m/10m

11-25

Mon 11-25-2013

AM
row 500m @90% aer
rest 1:15
x5
rest walk 6 min
x3
times: 1:52.2, 52.0, 52.1, 52.0, 51.9, 51.9, 51.8, 52.1*, 52.3, 51.9, 52.0, 51.9, 51.8, 51.9, 52.0***sets starred -- rowed a bit too hard/ over 90% effort. otherwise felt really good about pacing, breathing.
PM
For time @80-90%:
15-12-9-6-3
35# kb/arm strict press
burpees
8:32

(rest 5 min)

For time @80-90%:
2k row
7:57.4 felt effort was right-on here

rest 5 min

For time @80-90%:
1 mile AD
200 double unders
1 mile AD
10:46

rest 5 min

5 rounds for time @80-90%:
9 ring dips
15 box jumps 24"
6:09
hard not to red-line on box jumps by slowing down rather than taking breaks

Tue 11-26-2013 off

11-23

Sat 11-23-2013

A. 5 sets – Clean + FS + jerk; rest 2-3 min (build) 

173-183-193-203(xjerk)-203(xclean)-183 

(added last set because of misses)

B. Segmented clean DL @5131; 3,3,3; rest 3 min (Heavy, pause 1" off floor, knee, mid thigh)

183-203-223

rounded in last rep -- lost scap tension

+

12-9-6

Thruster (115#)

Cal Row

4:39

(rest 10-15 min)

3 sets @90%:

400m run

15 HSPU 

rest walk 2 min

2:57 - 2:48 - 2:44

Sun 11-24-2013 off

19-21 November: OPT female athlete camp

In Scottsdale, AZ -- 3-day female athlete camp at OPT, great time. A couple take-aways:

--make it all "just work" (muscle-ups, etc) 

--Oly: pulling from heels --sit ass down (not just in pulling position but through start of pull), squeezing off floor first then fast, bar into hips, work on it at 80%

--aerobic pieces: I tend to go out too fast (think about regionals), muscle fatigue --> redline, instead cool off start then sustain

Tue 11-19-2013

day one

front squat build to max 245
clean build to max 225
3 min max clean 90% (202): 10
3 min max clean 80% (180): 15
--
500m row repeat: 1:35.6 -- (rest 90) -- 1:46.5 = 3:22.1
--
3 min upper body gymnastics for reps, 2 min rest:
rope climbs 15' 9
hspu 44
muscle ups 11 


Wed 11-20-2013

day two

reverse shot toss 37'11"
scratch test: 7r/10l
sorenson: 131s
snatch build to max: 155 (XXX at 160)
snatch 20 reps for time at 77% (120#): 2:44
--------
"aerobic" pieces: 4:17 - 5:04 - 5:39 - 5:32 went out too hot
--------
lactic power:
300m row 54.8
(rest 5m)
300ft versaclimb 1:51
(rest 5m)
1min assault bike 603 watt
+
evening easy hike in preserve NE of town


Thu 11-21-2013

day three

ankle dorsiflexion: 12.8r/12.4l
standing triple jump: 20' 9.5"
standing press build to max: 120
weighted pull up build to max: (inc. bw) 224.7
--------
lactic endurance:
3 sets: 500m row - 21 kbs 53# - 21 plank-to-box jump (low plate stack) - rest 12m
3:18 - 3:31 - 3:21
--------
power clean build to max: 215
bench press build to max: 182.6

Fri 11-22-2013 off/home to NYC

11-17

Sun 11-17-2013
In Scottsdale a few days early for camp. Nice to have nothing to do but eat, relax, sleep, train. 

A. Front squat @20X1; 2-2-1-1-1; rest 2 min
205-220-230-240x-235
B. Hang power snatch - pause below kneecap - build to a max in 12 min
140 +
For time:
10 muscle-ups
5 thrusters 140#
6 muscle-ups
10 thrusters 120#
2 muscle-ups
15 thrusters 105#
9:08 +
10 min @80%:
300m row
12 push press 55#
6 forward rolls
3rds+240m 
Mon 11-18-2013

day before camp, off day, hiked camelback in the late afternoon

11-16

Sat 11-16-2013
a crazy morning. flew out to arizona mid-day from portland, so had to condense am & pm session into the am. this basically caused me to overload -- body/brain, too much stress -- couldn't handle the emom work, had to go q2min for that piece. nice to get on a plane for some time off . . .

Part 1: 7am
45 min AD Z1 - every 5 min get off and perform 2.2 muscle-ups
okay, cold hands/cold garage, a few misses 
Part 2: 10am
A. Snatch max: 158#
misread program, was supposed to build to snatch balance (max)

B. Clean and jerk x3 80% EMOM for 10 min
175# 

held emom pace for 4 minutes then caught first clean poorly in minute 5 and had a meltdown--tears, etc, really bad. finished doing 3 reps q 2 minutes. +
For time:
3 rope climbs (15' climb with no jump to start as sub for 20' climb)
10 stone over shoulder heavy 125# -- heavy/slow
3 rope climbs 20'
10 strict CTB chin ups
1 rope climb 20'
10 stone over shoulder heavy
1 rope climb 20'
14:28+
For time:
18 burpee muscle-ups
50m KB Waiter's Carry 1.5pd L
50m KB Waiter's Carry 1.5pd R
9 burpee muscle-ups
12:24

11-14

Thu 11-14-2013

Had to cut this session short -- program called for 20 x 20sec AD sprints and I cut this part out in order to get to an evening event for work.

A. Clean pulls 2-1-1-1; rest 3 min
225-235-245-255
B. Power snatch - build to a TnG 3RM
140# +
EMOM for 12 min
odd - 9 hspu kipping ok, easy
even - 5 burpees
+
EMOM for 12 min
odd - 8 hspu kipping ok, easy
even - 6 no push up burpee box jumps 16"

Fri 11-15-2013 off

11-13

Wed 11-13-2013

A. Back squat @30X0; 2.2.2.2x3; rest 20 sec/rest 3 min
205-215-225
B. Push press - build to a 3RM in 8 min
165 (175-4X) +
EMOM for 14 min
25 ub double unders + 3-4 muscle-ups
nope, started failing triples early: 3,3,2x,2x,1,3,2x,1,2x,2,2,1,2,1.2 
+
8 sets:
16 wall balls 14# to 10ft
10 CTB chin ups
25 sec AD
rest 90 sec
times: 1:18-1:21-1:18-1:20-1:25-1:24-1:26-1:22

11-11

Mon 11-11-2013

AM

row 500m @90% aer
rest 90 sec x7
rest walk 5 min x2

times: 1:52.2, 52.1, 52.0, 52.4, 52.1, 52.5, 52.6 /walkrest/ 1:52.3, 52.4, 52.4, 52.5, 52.6, 52.5, 52.5 

PM

i did this without first looking at the numbers from when i had done similar workout a month ago -- wanted to go by feel rather than aim for a certain # rounds/reps. [those 10/14 scores are bracketed.] on several, took extra rest because i didn't have my stuff organized in time. 

5 min @ 80-90%/ rest 2:30

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd

3 rds + 0.1mi [3 rds + 0.05mi]

4 burpee muscle-ups
16 pistols

2 rds + 4/10 [3 rds + 1] 

200m row
20m bear crawl
10 box jumps 20"

3 [2 rds + 2/200/3] 

3 hang squat cleans 155#
3 pHSPU

4 + 1hsc[3 rds + 3/1] 

15 no push up burpee box jumps 16"
0.2 mile AD

2 + 0.2mi/10--I messed up order and started on AD[2 rds + 15] 

12 toes to bar
40 ub double unders

3 rds + 12ttb, 35du [3 + 7 ttb] 

run for meters

1050m [1000m] 

150m row
10 burpees
6 power clean and jerk 95#

2 rds + 25m [2rds + 60m] 

Tue 11-12-2013 off

11-10

Sun 11-10-2013

A. Front squat @20X1; 3-3-2-2-2; rest 2 min
205(3)-210(3)-215(2)-220(2)-225(2)last rep at 225 was to ok depth but really ugly on the way up
B. Hang power snatch - pause below kneecap; 2 reps EMOM for 10 min
ok, used 105#
+
For time:
12-9-6
OHS 125#
pHSPU (home paralettes, to 45/10/abmat)
12:11
+
10 min @80%:
40 double unders
30m single arm farmer's walk 2pd L
30m single arm farmer's walk 2pd R
10 chin ups
5 rds + 40du, 12m walk

11-9

Sat 11-9-2013

AM
45 min AD Z1 - every 5 min get off and perform 5 strict chin ups
ok
PM
A. Snatch balance - build to a 2RM
185#really a struggle (last week got to 195, miss at 205) 

B. Clean and jerk x3 78% EMOM for 9 min
170#kept up with emom until last minute, finished 10 sec over time 

+

For time:
15 burpee bar muscle-ups
3 TGU/arm 1.5pd
10 burpee bar muscle-ups
3 TGU/arm 1.5pd
11:02

+

For time:
21 thrusters 115#
5 wall walks
12 thrusters 115#
3 wall walks
3 thrusters 115#
1 wall walk
6:41

11-7

Thu 11-7-2013

A. Snatch pulls 2-1-1-1; rest 3 min

165-185-195-205did flat footed. up to 195 felt good but slow. 205 the pull height was not so good.
B. Power clean 65%x4 EMOM for 10 min
140#
+
EMOM for 14 min
odd - 9 hspu kipping ok
even - 3 strict chin ups ok
+
EMOM for 10 min
odd - 11 hspu kipping ok
even - 15 sec AD ok
+
AD sprint 20 sec max effort
rest 2 min
x8 ok

Fri 11-8-2013 off

11-6

Wed 11-6-2013
A. Back squat @30X0; 3.3.3x3; rest 20 sec/rest 3 min
205-215-220
B. Push press 3-3-2-2; rest 2 min
165(3)-170(3)-175(2)-180(2)+
EMOM for 13 min
5 box jumps 30" + 3-4 muscle-ups
didn't keep up after minute 5. muscle ups per set: 3-3-3-3-3-2x-2-2x-2-3-1-2-1.1.1
+
5 sets:
8 push jerks 125#
15 CTB chin ups
row 150m
rest 2 min
set times: 1:34, 1:37, 1:58, 1:57, 1:58
beginning sets had a good run (13, 10) butterfly ctb before changing to kip. other sets ctb took longer, butterfly broke down early then kipping was choppy although ub.

11-4

Mon 11-4-2013

AM
row 500m @90% aer
rest 90 sec
x4
rest walk 3 min
x3
set times:
1:52.8, 52.7, 52.9, 53.0
1:51.6, 52.8, 52.4, 52.6
1:52.2, 52.2, 52.2, 51.9went out at an easier pace than last week because i was feeling a little tired and didn't want to burn out as i did the week prior.
PM
6 min @ 80-90% / rest 3 min:

40 ub double unders
6 chin ups
6 power snatch 65#
3 rd + 28du
3 pHSPU
5 toes to bar
5 rd 
150m row
8 back extensions
100m shuttle run
3 rd + 150m 

20m hs walk
10 jump switch lunges
3 rd? + 5m hs walk
row for meters
1513m (1:58.9 pace)
3 muscle-ups
40m Farmer's Walk 2pd/h
3 rd + 1 mufailed a couple reps mu
0.3 mile AD
6 burpees
10 push press 75#
3 rd + 0.2mi
Tue 11-5-2013 off

11-3

Sun 11-3-2013

Part 1. This was supposed to be Saturday pm session, did Sunday am. 
A. Snatch balance - build to a 2RM 195# -- slow (miss at 205)

B. Clean and jerk x3 75% EMOM for 9 min 165# 

+

For time:
50m Farmer's Walk 2pd/h
30m yoke carry heavy 185# + 53#kbs on bands
12 parallette hspu
30m yoke carry heavy
50m Farmer's Walk 2pd/h
5:04

+
For time:
3 power snatch 115#
9 muscle-ups
6 power snatch 115#
6 muscle-ups
9 power snatch 115#
3 muscle-ups
6:58

Part 2. programmed as Sunday single, did as pt 2.

A. Front squat @20X1; 2-3x5; rest 2 min
185(3)-205(3)-210(3)-215(2)-215(2x)

B. Hang power snatch - pause below kneecap 2-2-2-2; rest 90 sec
108-118-123-128 

+

10 min amrap:
20 back rack thrusters 135#
10 muscle-ups
1 rd + 17 thrusters

+
10 min @80%:
400m run
18 air squats
12 power cleans 85#
3 rds + 75m run

11-2

Fri 11-1-2013 off

Sat 11-2-2013
45 min AD Z1 - every 5 min get off and perform 5.5 toes to bar ok

afternoon session programmed but due to weather, we harvested a day early on the farm. it got dark and i decided to put off saturday pm session until sunday . . . 

10-31

Thu 10-31-2013
A. (flat-footed) Clean pulls 3-2-1-1; rest 3 min
185(3)-205(2)-225(1)-240(1)these feel so awkward. on the first one i hit my knees. last rep i went onto my toes early. B. Power snatch 65%x4 EMOM for 9 min
93# 
+
EMOM for 12 min
odd - 12 hspu kipping
even - 6 box jumps 24"
ok 
+
EMOM for 10 min
odd - 8 hspu kipping
even - 7 deadlifts 115#
ok
+
AD sprint 20 sec max effort
rest 2 min
x7
ok

10-30

Wed 10-30-2013
A. Back squat @30X0; 4.4.4x3; rest 20 sec/rest 3 min
185-195-205#
B. Push press - build to a 5RM in 12 min
170# 
+
EMOM for 12 min
5 burpees + 3-4 muscle-ups
mu per set: 3-3-3-3-3-2x-2-1x-2x-3-2-2 plus made up 7 to finish 

+
4 sets:
30 wall balls 14# to 10ft
12 CTB chin ups
35 double unders
rest 2:30
2:00-1:50-1:57-1:53

10-28

Mon 10-28-2013

AM

row 500m @90% aer

rest 90 sec
x5
rest walk 4 min
x2

1:49.7, 48.9, 48.9, 48.9, 48.8 . . . . 1:49.9, 53.5, 55.0, 54.6, 52.5

not sure what happened, pacing felt okay on the early sets but hit the wall in set 7

PM

6 min @ 80-90%:
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50 m - switch hands at 25 m

2 rd + 200m/3mu 

rest 3 min
6 min @ 80-90%
HS walk 10 m
10 pistols total
60 DU's unbroken

3 rd + 2m hsw 

rest 3 min
6 min @ 80-90%
AD for cals aer

1.89 miles 

rest 3 min
6 min @ 80-90%
0.2 mile AD
10 burpees
7 chin ups

3 rd + 0.2mi/7 burpee 

rest 3 min
6 min @ 80-90%
5 ub toes to bar
20 DU's

9 rd + 5ttb/13du 

rest 3 min
6 min @ 80-90%
row 150m
5 kb swings 1.5pd
10 pushups

4 rd + 70m 

Tue 10-29-2013 off

10-27

Sun 10-27-2013

A. Front squat @20X1; 3-4x4; rest 2 min
185(4)-200(4)-205(4)-210(3)

video of sets 1,2,4:

B. Hang power snatch - pause below kneecap 3 reps EMOM for 8 min
used 95#

+
5 rounds for time:
5 front squats from ground 155#
3 pHSPU (paralettes to 2x25#plates)
7:57
+
10 min @80%:
0.3 mile AD
10 pushups
10 kb swings 1.5pd
5 rds + 0.3mi

10-26

Sat 10-26-2013

AM
45 min AD Z1 - every 5 min get off and perform 4.4 toes to bar
ok, started cold -- ttb got better after a couple sets
PM
A. Clean off blocks - build to a heavy double
195#

video:

B. Clean and jerk x3 72% EMOM for 8 min
160#

video: 

+

For time:
25 wall walks
4:16 +
For time:
5-4-3-2-1
rope climbs 15' (programmed to 20')
muscle-ups
11:32
missed first and 15th mu.

10-24

Thu 10-24-2013

A. Snatch pulls 3-2-1-1; rest 3 min
145(3)-165(2)-175(1)-180(1)did these flat footed, came up on my toes only on the last one but felt the bar in pockets so i don't think i did the early-toes thing. felt pretty good.
B. Power clean - build to a TnG 3RM
200 built 125-155-175-195(2x)-195-200(2x)-200 +
EMOM for 12 min
odd - 10 hspu kipping ok
even - 6 ghd sit-ups did my best w/ "home" ghd
+
EMOM for 8 min
odd - 11 hspu kipping ok
even - 10 sit-ups ok
+
AD sprint 20 sec
rest 2 min x6

ok

Fri 10-25-2013 off

10-23

Wed 10-23-2013
A. Back squat @30X0; build to a 3RM in 10 min
235# (245-2,x)
B. Push press 3-2-2-1-1, rest 2 min
155-165-172-177-182 (personal best?)

+
EMOM for 12 min
20 ub double unders + 3-4 muscle-ups
3-3-2x-3-x(messed up du this round)-3-3-1-2-2-3-1 

(+12 as singles after some hip stretching)video:

+

8 sets progressively tougher:
8 push press 95#
12 CTB chin ups
100m row
rest 60 sec
1:23-1:30-1:29-1:28-1:20-1:27-1:29-1:27(can't really explain why 5th set was so much faster than others.)

10-21

Mon 10-21-2013
AM

row 400m @90% aer
rest 1 min
x16

generally slower and less consistent than the last couple weeks. felt harder than 90% aerobic by the end. 

set times:

1:28.7, -28.9, 29.3, 30.1, 29.4, 29.7, 29.7, 29.7, 28.9, 30.5, 32.4, 32.0, 31.9, 32.2, 30.6 

PM
5 min @ 80-90%
6 push press 115#
0.2 mile AD

4 forward rolls 3 rds + 6pp/0.1mi 

rest 3 min
5 min @ 80-90%:
5 bar muscle-ups

50m Farmer's Walk 2pd/h 2 rds + 3 bar mu

rest 3 min
5 min @ 80-90%
0.2 mile AD
10 burpees

7 chin ups 3 rds + 0.05mi

rest 3 min
5 min @ 80-90%

TGU reps @1.25pd alternated arms, 11 reps

rest 3 min
5 min @ 80-90%

AD for cals aer 1.4miles (don't have calorimeter)

rest 3 min
5 min @ 80-90%

4 hang power snatch 115# these were not very good
4 pHSPU 2 + 4 hps

rest 3 min
5 min @ 80-90%
100m run
12 goblet squats 1.5pd

3 strict chin ups 3 rds + 100m/2squat

rest 3 min
5 min @ 80-90%

row for meters 1209m

rest 3 min
5 min @ 80-90%
6 chin ups
200m row

8 pushups 3 rds + 6cu/25m

Tue 10-22-2013 off

10-20

Sun 10-20-2013

A. Front squat - build to a max 240 (245x)

video of FS warmup:

B. Hang power snatch - build to a max from below kneecap 135# 

cut it because form was getting worse and worse, see video. pulling early, missing pockets, landing wide:

+
8 rounds for time:
3 bar muscle-ups
5 OHS 105#
9:14the bar at the gym is super smooth which makes those bar mu more challenging -- feel like i am going to go flying 

video:

+
10 min @80%:
0.2 mile AD
7 ring dips
5 deadlifts 115#
8 rounds + 0.1mi

video ring dips:

10-19

Sat 10-19-2013

AM
45 min AD Z1 - every 5 min, 3 muscle-ups
ok. did at home/garage where the rings are on a really short strap due to ceiling height.
PM
A. Squat snatch - build to a max off blocks 145# (150xx)

B. Clean and jerk 78%x3 EMOM for 6 min 170#

video here: http://www.youtube.com/watch?v=Ht58z6w4dd0

+
4 rounds for time:
3 squat cleans 155#

7 strict CTB chin ups -- hard to "close" these wthout hip/kip movement at the top
30m handstand walk
17:01
video:

+

3 rounds for time:
6 med ball over shoulder heavy
4 handstand walks
25 ub double unders
3:25

video:

10-17

Thu 10-17-2013

A. Clean pulls flat-footed 2-2-2-2, rest 3 min
165-185-195-205
B. Power clean TnG - build to a 5RM
195#
+
EMOM for 22 min
odd - 9 kipping hspu ok
even - 10 air squats ok
+
AD sprint 20 sec
rest 1:40
x8 ok

Fri 10-18-2013 off

10-16

Wed 10-16-2013
A. Back squat @30X0 1.1.1 x 3; rest 15 sec/rest 3 min
240-250-260B. Push press 5-4-3-2-1, rest 2 min
155(5)-160(4)-165(3)-170(1X)-175(1)poor mental focus for the rep i missed -- just didn't concentrate enough
+
EMOM for 11 min
2 burpees + 15 double unders + 3-4 muscle-ups
couldn't keep up with 3-4 mu per minute. did:4-3-2-3-2-3-2-2-2-1.1-2+
6 sets progressively tougher, but not 100%:
10 push jerk 105#
15 ub CTB chin ups
125m row
rest 90 sec
1:38, 1:37, 1:41, 1:48, 1:53, 1:58sets get slower as ub ctb get harder

10-14

Mon 10-14-2013

AM
row 400m @90% aer
rest 1 min
x14
row times: 1:29.9. 28.9. 29.2, 29.5, 29.4, 29.4, 29.2, 29.3, 29.6, 29.5, 29.7, 29.9, 29.9, 28.9
PM
5 min @ 80-90% / rest 3 min:

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd
3 + .05mi 
4 burpee muscle-ups -- much better on gym rings (more strap) than home rings
16 pistols
3 + 1 bmu
200m row
20m bear crawl
10 box jumps 20"
2 + 200m/20m/3bj
3 hang squat cleans 155#
3 pHSPU (gym paralettes to 45/10/abmat -- easier than same setup at home ?shorter paralettes?)

3 rds + 3/1 reps, video attached --"img 135"
15 no push up burpee box jumps 16"
0.2 mile AD
2 + 15 reps
12 toes to bar
40 ub double unders
3 + 7ttb
run for meters
1000m 
150m row
10 burpees
6 power clean and jerk 95#
2 + 60m

Tue 10-15-2013 off

10-13

Sun 10-13-2013

A. Front squat 2-3x5, rest 3 min 185(3)-205(3)-215(3)-222(3)-227(1,X)
B. Hang power snatch - pause below kneecap 2-2-2-2, rest 2 min 105-115-120*-120 

*missing pockets, landing wide feet video last set:

+
3 rounds for time:
8 hang squat cleans 125#
5 pHSPU (home paralettes, to 45/10/abmat)
8:48
+
10 min @80%:
250m row
8 CTB chin ups
25 double unders
4 rds + 76m

10-12

Sat 10-12-2013

AM
40 min AD Z1 - every 5 min, 10 toes to bar
ok, better than 2 weeks prior

PM
A. Clean - build to TnG 2RM in 12 min 190#
B. Clean and jerk 73%x3 EMOM for 8 min 160# -- difficult
+
For time:
18-15-12
burpee box jumps 30"
sandbag lunges heavy (50# grain sack)
8:22
+
4 rounds for time:
3 power snatch 125#
5 burpee muscle-ups
50m Farmer's Walk 2pd/h
11:55

10-10

Thu 10-10-2013

A. Snatch pulls flat-footed 2-2-2-2, rest 3 min 

155-165-170-175, 

(badly cropped) video:

B. Power snatch 65%x3 TnG EMOM for 10 min 92#

(another badly cropped) video:

+
EMOM for 18 min

odd - 10 kipping hspu ok

even - 5 kb swings 1.5pd ok

+
AD sprint 20 sec
rest 1:40

x7 ok

Fri 10-11-2013 off

10-9

Wed 10-9-2013
A. Back squat @30X0 1.1.1.1.1 x 5; rest 15 sec/rest 3 min
225-235-240-245-250(1,x) then added a set at 225 to finish, focus on 3-sec descent w/o rushing
B. Push press - build to a 3RM in 8 min
170jumped from 165 to 175 and missed . . . bad decision +
EMOM for 10 min
3 box jumps 30" + 3-4 muscle-ups
couldn't keep up with muscle ups. did:
4-3-3-3-3-3-2+1-2,2,2
then added a few (2,1,2,2) to make up
video:

+
5 sets progressively tougher, not 100%:
20 wall balls 14# to 10ft
15 ub CTB chin ups
40 double unders
rest 90 sec
1:41 - 1:48 - 1:55 - 2:51 - 2:35took longer despite higher effort due to trouble with CTB -- had to increase rest before starting set, some hanging on the bar between reps

10-7

Mon 10-7-2013

AM
row 400m @90% aer
rest 1 min x12
1:28.2, 29.5, 28.9, 29.0, 29.7, 28.7, 28.7, 29.2, 29.7, 31.4, 30.0, 29.5

PM
can't find results!

from memory, mixed results: HS walk very broken, muscle-ups first sets ok but last set failed last rep, felt fatigued/low energy by the last amrap.
5 min @ 80-90%
40 ub double unders
6 chin ups
6 power snatch 65#
rest 3 min
5 min @ 80-90%:
3 pHSPU
5 toes to bar
rest 3 min
5 min @ 80-90%
150m row
8 back extensions
100m shuttle run
rest 3 min
5 min @ 80-90%
20m hs walk
10 jump switch lunges
rest 3 min
5 min @ 80-90%
row for meters
rest 3 min
5 min @ 80-90%
3 muscle-ups
40m Farmer's Walk 2pd/h
rest 3 min
5 min @ 80-90%
0.3 mile AD
6 burpees
10 push press 75#

Tue 10-8-2013 off

10-6: OPTathlon

Sun 10-6-2013
OPTathlon

AM

1. 10 min to clean and jerk: 220# (missed clean at 225# twice)

2. standing triple jump: 22'5"
3. row repeats: 3:21.6 (500 @1:38.5, rest 90s, 500 @1:43.2)

PM
4. For time: 25du-25ps65#-25burpee-25du: 2:39
5. reverse 8#med ball toss: 33"
6. 3k run: 14:58

10-5

Fri 10-4-2013 off

Sat 10-5-2013
AM
35 min AD Z1 - 3 muscle-ups every 5 min
ok, kip not great but got better through session
PM
A. Snatch - build to a heavy single
140. missed 145 -- making a different mistake than usual, catching the bar too far behind and then not settling into the bottom. snatching felt mentally intimidating, need to clear my head and visualize better
B. Back squat 2-2-2, rest 2 min
245(245)-265(2)-275x
+
AD 30 sec @90%
AD 30 sec @50%
x15
ok, generally 0.2 mi per 30sec at 90% 

10-3

Thu 10-3-2013

A. Clean pulls flat-footed 3-3-3, rest 2 min
175 -- hard to keep shoulder blades back, didn't go any heavier because these felt off
B. Power clean TnG 65%x4 EMOM for 8 min
140#, got better as I got into it. 
+
EMOM for 16 min
odd - 10 kipping hspu ok, last couple sets broke 9/1 and 8/2 otherwise ub
even - 8 sit-ups ok

10-2

Tue 10-1-2013 off

Wed 10-2-2013
A. Back squat @30X0 2.2.2.2 x 4; rest 15 sec/rest 3 min
205-215-225-235
B. Push press 4-4-3-3, rest 2 min
155-160-165-170
+
EMOM for 9 min
20 double unders + 3-4 muscle-ups 

really a struggle. on three sets only did 2 muscle-ups. missed a few reps.
+
4 sets @80%, 85%, 90%, 95%:
12 push jerks 115#
15 ub CTB chin ups
150m row
rest 2 min
1:48 - 1:44 - 1:49 - 1:50 (ctb slowed down though still UB)

9-30

Mon 9-30-2013

AM
row 400m @90% aer
rest 1 min
x10
1:33.0, -30.9, 32.9, 31.5, 30.8, 31.3, 31.3, 31.7, 31.7, 29.8

PM
5 min @ 80-90%/ rest 3 min:

row 150m
5 kb swings 1.5pd
10 pushups 

3 rds + 150m/5/6
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50m, switch at 25 m 

2 rds + 120m
0.2 mile AD
10 burpees
7 chin ups 

3 rds + 0.02mi
HS walk 10 m
10 pistols total
60 DU's unbroken 

2rds + 2m
AD for cals aer 

1.63 miles
5 ub toes to bar
20 DU's 

8 rds + 5/1 reps

9-29

Sun 9-29-2013

A. Front squat @20X1 3-4x4, rest 3 min 185(4)-205(4)-212(4)-217(3) 

video:

B. Hang power snatch - pause below kneecap 3-3-3-3, rest 2 min 105-115-115-115 

video:

+
5 rounds for time:
3 front squat from ground 175#
3 pHSPU
9:17
lot of struggle with paralette HSPU, 3? failed reps so a lot of rest b/w video:

+
10 min @80%
10 kb swings 1.5pd
250m row
4 forward rolls fun
5 rds 

9-28

Fri 9-27-2013 off

Sat 9-28-2013
AM
30 min AD Z1 - every 5 min get off and perform 3.3.3 toes to bar
ok, first thing in the morning -- very tired. ttb started crappy, better by the end.
PM
A. Squat snatch off blocks - build to a max 135#
not so clean. missed 135# once before i hit it. mentally very intimidated doing this. 

video:

B. Clean and jerk x3 70% EMOM for 6 min 150# 

video of last set: 

+
For time:
20m yoke carry 185# bb with 53#kb's suspended on bands
10 wall walks
5 rope climbs 15'
10 wall walks
20m yoke carry
6:28
+
For time:
12-9-6
stone over shoulder
burpee bar muscle-ups
13:13bar mu a real struggle -- lots of time spent just standing under the bar. 

video: