1-20

Mon 1-20-2014

am. row repeats. 500m 1:50 pace/ rest 2:30 x 15
1:49.6,7,6,7,7,6,8,9,7,8,6,8,8,7,6hanging with it but with difficulty, and pulse jacked up for a long time afterwards, etc

pm.
8 min @80%
row 1400m
amrap burpees to 45# bumper 30 burpees

rest 5 min

8 min @80%
2 min double unders 165
2 min burpee box jumps 16" 21
2 min kb swings 2pd 27
2 min AD for cals 24

rest 5 min

At 90% effort:
60 double unders
25 toes to bar
45 double unders
15 toes to bar
30 double unders

4:04

rest 5 min

8 min @90%
0.4 mile AD
10 db push press 55#/h

3 rds + less than 0.1 mi

Tue 1-21-2014 off

1-19

Sun 1-19-2014
AM
EMOM for 18 min
odd - snatch pull + hang power snatch + power snatch
123 x 2 sets, 118 x 7 sets -- catch was soft at 123 so i took some weight off, didn't get much better

even - 3 push jerks 155# ok, some sharper than others

+
EMOM for 18 min
odd - 3 power cleans tough 183 x 3 sets then 188 x 6 sets
challenge was getting elbows up fast enough in the catch, otherwise bar was landing low with elbows not around. cuing myself to squeeze ass on the pull, fast elbows in the catch. by the end (not in video) actually got better. 

even - 14 hr pushups ok

PM
12 min amrap:
6 muscle-ups in ub sets of 2 set 1 ok, set 2 went 2.1x.2.2, set 3 ok but slow/more rest
8 stone to shoulder 100#
20m HS walk
2 rds + 6mu video 2d round:

+

3 rounds for time:
60m SA FW 100#db L
60m SA FW 100#db R
25 sec L-sit on rings did 15-10, 15-10, 25s
9:36
programmed 88# kb, subbed 100# db

1-18

Sat 1-18-2014
AM
A. Back squat - build to a heavy single
275 (285x) frustrated, better result Wednesday at tempo. 

Feedback from James about this: CNS tired. 

B. Clean 140#x5 TnG every 75 sec for 7 sets okay

+
For time @80-90%:
45-35-25-15
wall balls 14# to 10ft
CTB chin ups
13:56made a strict game plan and stuck to it -- split up wallball and did all ctb in sets of 5 until round of 15, this worked pretty well to keep 80-90%

PM
For time:
5 TnG power cleans 165#
1 pHSPU 4"
4 TnG power cleans 165#
2 pHSPU 4"
3 TnG power cleans 165#
3 pHSPU 4"
2 TnG power cleans 165#
4 pHSPU 4"
1 power clean 165#
5 pHSPU 4"
3:56

rest 15 min

For time:
30 thrusters 75#
350m row
2:23watching video, i'm clearly not locking out reps -- have to get head through on these lighter thrusters

1-16

Thu 1-16-2014

10 min @80%
5 ub push jerk 155#
10 CTB chin ups in 2 ub sets of 5
0.4 mile AD
4 rds + 3pj

rest 4 min

10 min @80%
10 box jumps 20"
5 hang power snatch 115#
250m row
3 + 10bj/1 hpshps taxing, hard to keep 80%

rest 4 min

10 min @80%
2 deadlifts 295#
2 ub muscle-ups
30 double unders
6 roundsvideo 5th round -- lost posture on DL by the end of this piece:

Fri 1-17-2014 off

1-15

n.b. not going to label posts anymore, too time consuming and i don't use it.

Tue 1-14-2014 off

Wed 1-15-2014

A. Back squat @20X1; 2-2-1-1-1; rest 3 min
245(2)-265(2)-275(1)-285(1)-290x

B. Behind the neck jerk - build to a heavy single
220# -- this felt heavy enough, 10# under max but decided to stop there

C1. Segmented snatch grip deadlift; 1-1-1-1-1; rest 30 sec
183-193-193-203-213 hectic in the gym and i think i just messed up plate change between sets 2/3, should've gone up
C2. Snatch high pull 1-1-1-1-1; rest 2 min
173-178-183-188-193

D. 8 GHD sit-ups EMOM for 6 min
ok -- felt easy while doing, a bit sore next day

1-12

Sun 1-12-2014
AM
am session in the garage, balmy 40+ degree thaw out. training at home is one thing i can do to rest more, drive less, lower stress, make more time. this week supposed to be milder, highs 30-40, so i'll plan on using the garage gym more.

frost crystals on the bumpers

EMOM for 16 min
odd - snatch pull + hang power snatch + power snatch 123#
no video but pulls and power snatch felt great. hang power snatch tended to get wide feet, less solid.even - 15 hr pushups ok
+
EMOM for 18 min
odd - power clean tough 203#
catching bar too low. missed x 3 on 7th set (shouldn't have tried 3 times!) and made that rep up minute 19. video rep 5: 

even - 6 db push press tough 40# dbs (heaviest i had at home)

PM
12 min amrap:
20 sec L-sit on rings first 3 sets ub then 10/10 sec for 4th
40m FW heavy --70# kb/ hand
15m HS walk --this was a struggle today, uncoordinated
4 rounds
+
For time:
5-4-3-2-1
wall walks
deadlifts 255#
bar muscle-ups
7:17

the single bar in our gym is really slick, like it's polished -- feel like i'm going to go flying between bar mu reps.

1-11

Sat 1-11-2013
AM
due to a midmorning commitment did this session early -- 6:45a start, no food, just black tea and amino drink. not used to this and it didn't go well. 
A. Back squat - build to a 2RM
265

tried 275, missed 2d rep at 275 then tried again and missed first rep so i cut it there

B. Clean 140#x4 TnG EMOM for 8 min
ok 

+

For time @80-90%:
30-20-10-5
wall balls 14# to 10ft
CTB chin ups
double unders
8:15 video here: http://www.youtube.com/watch?v=b-0MGODfpb8

I had a PM session in my program but I cut it. 

James asked me about sources of stress -- thinking hard about work and what kind of changes I need to make, both right now and medium-term. 

1-9

Thu 1-9-2014

Having trouble managing stress through workday. On call this evening and got paged a few times before I could get started . . . mentally prepared for this so handled a little better than week prior but still feel overwhelmed/frustrated. Not a bad session but think it went well because it was short.

10 min @80%
2 rope climbs
8 med ball to shoulder (30#, silly light)
0.2 mile AD
6 rounds + 2/5 reps 

rest 3 min

10 min @80%
6 burpees
10 shoulder to overhead 95#
35 double unders
5 rounds + 6/10 reps
Fri 1-10-2014 off

1-8

Wed 1-8-2014

food plan wasn't good today
A. Back squat @20X1; 3-2-1-1; rest 3 min
255(3)-265(2)-275(1)-280(1)
B. Behind the neck jerk 2-2-1-1-1; rest 90 sec
190(2)-210(2)-220(1)-230x-230xfirst missed rep close but didn't drop enough. second miss generally worse.
C1. Segmented snatch grip deadlift; 2-2-1-1; rest 30 sec
173-193-203-213these felt good except for last rep which i rushed off ground, lifted butt early
C2. Snatch high pull 1-1-1-1; rest 2 min
173-173-178-178 video of warmup then last 3 sets:

D. For time: 10 TGU 1.5pd, 60 toes to bar
5:55

1-6

Mon 1-6-2014

AM
500m row @1:51/ rest 2:15 x 15
times: 1:50.8,7,8,8,8,7,7,6,8,7,8,8,6,6,6
PM
8 min @80%
1.8 mile AD 5:36

rest 4 min

8 min @80%
3 min double unders 194
2 min toes to bar 32
2 min HR pushups 43
1 min AD for cals 16

rest 4 min

8 min @90%
300m row
15 chin ups
20 sit-ups
2 rds + 300m/15chins/8 situps

rest 4 min

8 min @100%
0.2 mile AD
12 box jump step-downs 20"
7 rds + 0.2mi
this is improvement over 12-9 when i did 6rds+0.2/7 but that bike was kind of crappy

Tue 1-7-2014 off

1-5

Sun 1-5-2014

AM
EMOM for 16 min
odd - clean pull + hang power clean + power clean 153#
felt really good

even - 10 ring dips ok
+
EMOM for 16 min
odd - power snatch tough 143# then 138#
missed a rep at 143, then got 6 reps but most of them with some pressing out. set 7, missed 143 so switched to 138# to finish sets 7,8 at that weight. watching video i'm a little hunched for the first pull, then the usual problems: wide feet, hips too far forward so i can't 'sit' to catch weight:

even - 3 wall walks

90 minute-ish break

PM
10 min amrap:
4 muscle-ups in singles
6 stone to shoulder 100# started alternating but much easier to just go to R shoulder
10m HS walk
3 rds + 2 mu
here is video link:
http://www.youtube.com/watch?v=6eYUSzWIiws
+
5 rounds for time:
did 30m as 4 lengths x 8 yds in the gym
30m SA FW 100# L
30m SA FW 100# R
30m OH walk 125#
16:32
video of round 2:

1-4

Sat 1-4-2014

AM
A. Back squat 5-3-2-1-1; rest 3-4 min
255(5)-265(3)-275(2)-285xxfelt confident about 285 out of the rack, then i failed both attempts a little higher than the "usual" sticking point. not sure if it's just strength or if there's some mechanical fix/cue. afterward felt dejected and low energy, for a couple hours after the workout actually.

B. Clean 140#x5 TnG every 75 sec for 6 sets
ok, difficult, still catching too far forward at times, a few sets, i ended up on my toes by around rep 3.

+

For time @80-90%:
24-21-18-15-12-9-6-3
wall balls 14# to 10ft
CTB chin ups
12:50 felt inconsistent throughout, never a good rhythm on ctb

PM
For time:
5-4-3-2-1
power cleans 185#
pHSPU -4"
4:50

rest 15 min

For time:
20 front squats from ground 185#
1 mile AD
7:27

trouble posting video, here is link:

http://www.youtube.com/watch?v=yMg_3sgfyxI

1-2

Thu 1-2-2014
Interrupted this session a couple of times -- on-call, and I got paged during the second and third segments so I stopped between amraps to call the hospital back. On-call Thursdays are not an ideal set-up for training, but I have to keep my stress level down, accept it when it happens, and try again to swap call nights so I don't have call the nights I train. 
10 min @80%
9 SA db pp 45-50# L
9 SA db pp 45-50# R
15 toes to bar in sets of 5
0.2 mile AD
4rds

rest 4 min

10 min @80%
12 npubbj 20"
8 power snatch 75#
200m row
3rds + 7npubbj

rest 4 min// actual rest: interrupted workout, 20+ min break here

10 min @80%
AD for cals
122

rest 4 min// actual rest: 10+ min break

10 min @80%
2 deadlifts 285#
2 burpee muscle-ups
45 ub double unders
5rds

Fri 1-3-2014 off

1-1

Wed 1-1-2014

A. Back squat @20X1; 2-2-2-2-1-1; rest 3 min
245(2)-250(2)-255(2)-260(2)-265(1)-270(1)set of 260 tempo rushed and depth shy, i think

B. Behind the neck jerk x1 EMOM for 10 min
175-185-195-205-210-215-220-225x-225-230 

C1. Segmented snatch grip deadlift; 2-2-2-2; rest 30 sec
173-183-193-203need more of a pause at start/ tension in setup
C2. Snatch high pull 2-2-2-2; rest 2 min
163-173-183-183can feel the difference when i do vs. don't keep butt down/squeeze through early part of pull

D. For time: 20 TGU 1.5pd, 4 min FLR on rings

13:10
tgu took 7:35, video:

12-30

Mon 12-30-2013
long travel day, home to Maine

500m row @1:51
rest 2:15
x12
times-- 1:51.8,9,8,7,7,8,8,8,7,8,7,7 first set 29 s/m then 27-28 rest of sets. 12 sets at this pace much harder than 15 last week at 1:52. felt less recovered, then breathing hard by the end.

Tue 12-31-2013 off

12-29

Sun 12-29-2013

AM
EMOM for 14 min
odd - snatch pull + hang power snatch + power snatch 113#
even - 3 wall walks ok
+
EMOM for 16 min
odd - 2 power cleans tough 193#
even - 3 wall walks ok

PM
10 min amrap:
4 pHSPU 4"
40m FW heavy (97# and 88# kb)
2 rope climbs 15'

4 rds + 3 hspu

+
10 min amrap:
1 OHS 145#
1 burpee muscle-up
2 OHS 145#
2 burpee muscle-ups
3...

5 rds + 6 ohs/2 bmu

12-28

Sat 12-28-2013
AM
A. Back squat 6-4-2-2; rest 3-4 min

245(6)-260(3x)-270(2)-280(1x)will improve my warm-up for heavy back squats -- didn't get muscles fired up pre

B. Clean 135#x6 TnG every 90 sec for 5 sets
ok but sometimes super slow-motion

also, need to focus on dropping butt for TNG, tend to drop less as I get tired

+
For time @80-90%:
40-30-20-10

wall balls 14# to 10ft
CTB chin ups

11:23got winded fast here

PM
For time:
12-9-6-3
deadlifts 225#
pistols L
pistols R

5:23

+
8 min amrap:
1 burpee box jump 32"
1 TGU 2pd
2 burpee box jump 32"
2 TGU 2pd
3...

4 rds + 1 burpee bj 

12-26

Thu 12-26-2013
AM
10 min amrap @80%
30m HS walk
0.2 mile AD
4 ub muscle-ups
2 rounds + 30m 

rest 5 min

10 min amrap @80%
300m row
10 kb swings 1.5pd
8 burpees
4 rds + 50m

rest 5 min

10 min amrap @80%
2 power clean 185#
2 pHSPU 2-4" 4"
30 ub double unders no breaks
5 rds + 2/2/15 

PM
45 min Z1 bike

Fri 12-27-2013

12-25

Wed 12-25-2013

A. Back squat @20X1; 2-3x5; rest 3 min
225(3)-235(3)-245(3)-250(2x)-250(2) 

B. Behind the neck Jerk; 1.1 every 90 sec for 8 sets
175-185-195-205-215(1.x)-215(1.x)-205-210did much better as 2-rep emom weeks previous

C1. Segmented clean grip deadlift; 1-2x5; rest 30 sec

2 x 193-213-233-253-263263 was too heavy and I rushed the pauses

C2. Clean from mid thigh moderate; 5 sets; rest 2 min

163#not sure if I should be working heavier

D. For time: 60 toes to bar

2:53broke up 16-15-11-9 then 2s-3s

12-23

Mon 12-23-2013
AM
500m row @1:52
rest 2 min x15
set times: 1:51.6,7,7,7,7,8,8,6,6,8,5,8,7,6,7first set 29 strokes/min, the rest 27 s/m

PM

8 min @80%:
0.3 mile AD
12 thrusters 65#
4 rds + 0.3+/6 thrusters

rest 4 min

8 min @80%:
2 min walking lunges 71
2 min double unders 148
2 min db snatch 45# 50 -- effort >80%
2 min npubbj 16" 22 -- again, >80%

rest 4 min 

went too hard on the second half of pt 2 -- made pt 3 harder than it should've been

At 90% effort:
21-15-9
toes to bar
power cleans 115#
8:28

rest 4 min

8 min @100%:
row 1200m
amrap burpees to 45# bumper
33 burpees
Tue 12-24-2013 off