3-31

Mon 3-31-2014

energy level has been down, really fatigued by the end of weekend. so today was a deload day and the days ahead look like a break from volume. going to tweak pre/post WO nutrition a bit too, go back to the more "artificial" aminos (maybe all in my head but i felt better). with 2 months until regionals it is time to dial in. and have a trip to AZ planned for end of april, very excited for that. 

AM 250m row @1:49 / rest 90 sec x 15 

PM

worked out at home in the garage to keep this quick. the snow melted under the door then froze so there's a quarter inch of ice everywhere except the lifting mat. 

8 min @80%:

300m row
15 burpee (jump over 18" bench)
2 rds + 300m/8 

rest 4 min
For time @80%:

0.75 mile airdyne
30 db thrusters 30#/h
20 toes to bar
10 stone to shoulder (used 70# kb as "stone")
7:55

Tue 4-1-2014 off

3-30

Sun 3-30-2014

AM

EMOM for 20 min
odd - clean pull + hang power clean + power clean 183#
even - 1 muscle-up + 4 ring dips ok, felt good
video sets 2,7,10: 

+
EMOM for 20 min (+ 2 extra min for misses in minutes 10,11)
odd - 1 power snatch tough 143#--4x 133#--3 138#--3
i've GOT to release hook grip at the top, realize this is a major part of why i lose snatches forward. did okay with this at 133 and 138 but couldn't get myself to let go at 143#. even - 2-4 pHSPU 6" reps: 4-4-4-3-x-3-3-2-2x-3-3

PM
21-18-15-12-9-6-3: thruster 65# - burpee over bar

11:00strategy was to go out 90%, control breathing, move through steady/unbroken. and maybe i went out a little harder than i should've, but the real slow-down was (not lungs but) fatigue espec low back . . . much like deadlift open workout 2 weeks ago.

3-29

Sat 3-29-2014

AM

belfast bay cf in the morning, let me come home/relax between sessions
A. Back squat 10 sets of 1 @88%; rest as needed 255#
B. Clean 140#x4 TnG EMOM for 12 min okay! felt pretty good
+
For time:
90 CTB chin ups in ub sets of 5 didn't ever establish a good rhythm here
90 wall balls 14# to 10ft in ub sets of 30 outdoors! cold but sunny
12:00
PM
For time:
17,13,9,5
shoulder to overhead 155#
ghd sit-ups
7:56

planned to break first set 6-6-5 and then went 9-8. not sure if this was the wrong decision and made me more tired for the rest of it . . .

rest 15 min

3 min AD for max cals 70 cal

3-27

Thu 3-27-2014

thursday nights usually a struggle -- high stress, on call and hoping my pager won't go off.  this was extra stressful, good to flip the tire which was finally thawed enough to move from the frozen mud

10 min @80%

10 db snatch 55#
30 sec FLR on rings
7 rds + 3 db snatch

rest 3 min -- extra rest here (got paged)
10 min @80%

10 power cleans 95#
5 burpees
30 double unders
5 rds + 10pc/5 burpee/20 du

rest 3 min
10 min @80%

15 cal AD
8 toes to bar
5 TnG squat snatch 75#
4 rds + 2 cal

rest 3 min
10 min @80%

5 tire flips
5 bar muscle-ups
run 200m
3 rds + 5tf/3 bmu

Fri 3-28-2014 off 

3-26

Wed 3-26-2014

at belfast bay cf close to home

A. Back squat @20X1; 2-3x5; rest 3 min
235(3)-245(3)-250(2x)-245(3)-250(3)
B. Push jerk 1.1.1x4; rest 15 sec/rest 2 min
183-193-203(1.1.x)-203shouldn't be missing then making 2 mins later -- trouble with concentration, consistency, execution
C1. Segmented clean grip deadlift; 7 sets; rest 30 sec
223-243-263-263-273-273-273-273
C2. Clean pull; 7 sets; rest 2 min
223-223-233-233-243-243-243a little out over my toes too much
D. TGU 40 reps not for time
mix of reps at 45# (14) and 55# (26) to get home/gym closing (didn't plan well)

3-24

Mon 3-24-2014

AM
500m row @1:49/ rest 2:45 x12
1:48.6,8,8,9,8,6,8,8,9,9,7
PM
8 min @80%:

150m row
10 burpees
10 squat cleans 115#
2 + 150/10/4 

rest 4 min
8 min @80%:

3 min double unders 220
2 min AD cals 25
2 min box jump step-downs 24" 32
1 min burpees over bar 14

rest 4 min
For time @90%:

1200m row
40 hspu
25 deadlifts 185#
10 db push press 45#/h
300m row
12:50

rest 4 min
8 min @100%:

run 200m still really cold out!
10 hr pu
5 + 80m

Tue 3-25-2014 off

3-23

Sun 3-23-2014

AM
EMOM for 26 min
odd - snatch pull + hang power snatch + power snatch 118# x 7 and 123# x 6
set 12:

even - 8 hr pushups ok not difficult

+
EMOM for 26 min
odd - 1 power clean tough 203# all sets
even - 1 wtd ring dip 53# x 6 and 58# x 7

PM
14m amrap: 60 cal row - 50 ttb - 40 wb 14#/9' - 30 cj 95# - 20 mu

190 reps
felt tired most of this. Amy's take was "no jazz, no spirit" on the muscle ups. think part of this is saturday nutrition, maybe, being depleted from day prior. will improve on that for next week. frustrated with where i am with muscle ups, doesn't feel good at this point -- need to work on these under duress/fatigue more

3-22

Sat 3-22-2014

AM
A. Back squat 8 sets of 2 @87%; rest as needed 250#
B. Clean 140#x4 TnG EMOM for 10 min ok, stayed on the minute
+
For time:
21,18,15,12,9,6,3
CTB chin ups bigger #s broken up into 3 sets
wall balls 14# to 10ft
8:41 
PM
For time:
15,12,9
burpee box jumps 30"
stone to shoulder 125#
14:38maybe should've used the lighter stone to make this faster?

rest 15 min

For time:
500m row
1:35.7
personal best 1:35.6 (at athlete camp in November)

3-20

Thu 3-20-2014

10 min @80%

300m row
12 db push press moderate 45# hand
16 walking lunges
4 rd + 30m

rest 3 min
10 min @80%

0.3 mile AD
10 pushups
8 power cleans 95#
5 rd + 0.3mi/10/2

Fri 3-21-2014 off

3-19

Wed 3-19-2014
A. Back squat @20X1; 3-4x4; rest 3 min
225(4)-245(4)-255(3)-255(1X)
B. Push jerk 1.1.1.1x3; rest 15 sec/ rest 2 min
173-193-198

C1. Segmented clean grip deadlift; 6 sets; rest 30 sec
263# all setsshould've gone lighter, these never felt great (video below)

C2. Clean pull; 6 sets; rest 2 min
233-233-223-223-223-223

D. For time: 21,18,15,12: ghd sit-ups, w/4 wall walks in between sets
4:00

3-17

Mon 3-17-2014
AM
500m row @1:49  rest 3:10 x9

all 1:48.7-1:48.9

PM
8 min @80%:

200m run indoor sub 15m shuttle x 10 (7.5 down and back)
10 CTB chin ups
5 rds + 45m

rest 4 min
8 min @80%:

3 min ground to overhead 75# 31 mostly as power snatch
2 min toes to bar 26
2 min double unders 121
1 min row 11 cal

rest 4 min
For time @90%:

1 mile AD
40 box jump step-downs 20"
30 db snatch 50# alt'ing used 55# db
20 hspu
9:28

rest 4 min
8 min @90%:

row 1500m this was slow
amrap burpees to 6+" reach 17

Tues 3-18-2014 off

3-16

Sun 3-16-2014

AM
EMOM for 24 min
odd - clean pull + hang power clean + power clean 173#
even - 2 wtd ring dips 35#
+
EMOM for 24 min
odd - 1 power snatch tough 138# generally landing with feet too wide. one pressed out rep (#6)
even - 7 hspu ok, kipped all

PM
8 m amrap: 

10 dl 95# - 15 bj
15 dl 135# - 15 bj
20 dl 155# - 15 bj

25 dl 185# - 15 bj

30 dl 205# - 15 bj made it 23 into this rd

35 dl 225# - 15 bj

153

3-15

Sat 3-15-2014

AM
A. Back squat 7 sets of 3 @85% 242#
B. Clean 135#x5 TnG EMOM for 10 min 

completed, very difficult. took 30sec extra rest for last set, finished at end of 10th minute.
+
For time:
150 wall balls 14# to 10ft
9:27totally lost "composure" here. much harder than expected, not recovered from tng cleans beforehand. not good.
PM
For time:
11-9-7-5
muscle-ups
stone to shoulder 100#
12:09

rest 15 min

For time:
20 thrusters 75#
400m row 1:46.5 avg pace, dramatic drop-off at end
2:12

3-13

Thu 3-13-2014

10 min @80%

5 ub kb snatch 20kg/arm
9 ghd sit-ups
0.4 mile AD
4 rds + 5r/5l snatch

rest 3 min
10 min @80%

3 TnG deadlifts 275#
3 ub muscle-ups 3-2x.3-3
40 ub double unders lot of breaks here, this is what held things up
2 rds + 3/3/incomplete du

rest 3 min
10 min @80%

1, 2, 3, 4, 5 . . . reps of
stone to shoulder 100#
burpee over box 24"
6 rds + 7/3 reps

[sub for frozen tire. program was:
1 tire flip
1 burpee jump thru tire
2 tire flips
2 burpees thru tire]

Fri 3-14-2014 off

3-12

Wed 3-12-2014

A. Back squat @21X1; 1,1,1,1,1,1; rest 3 min
255-260-265-270-275x-270**last rep hit lift but with rushed pause. (felt like a pause, video shows otherwise)

B. Push jerk + split jerk off blocks 1.1x5; rest 2 min
193-203-208-213(1.X)-213

C. Snatch pull + squat snatch; 1.1x6; rest 2 min
133-143-148 (miss then make) - 153x - 153** - 158**
**lot of trouble with squat depth, didn't get below parallel last couple-- this is shoulder related

D. For time: 15 wall walks, 15 DH2I on rings, 15 wall walks
6:38

3-10

Mon 3-10-2014
AM
500m row @1:50
rest 2:15 x15 (didn't complete)
1:50.1
1:49.9
1:49.9
1:49.8
1:49.9
1:49.9
1:49.8
1:50.7
1:52.5
1:57.5
cut it there

PM
8 min @80%:

15 pushups
15 wall balls 14# to 10ft
250m row
3 rds + 15/15

rest 4 min
8 min @80%:

3 min AD cals 30
2 min kb swings 1.5pd 45
2 min double unders 106
1 min ring pushups 17

rest 4 min
For time @90%:

1000m row
50 push press 55#
30 box jumps 24"
10 bar muscle-ups mostly doubles, couple singles. grip/hands tired from 14.2 day prior
11:05

rest 4 min
8 min @100%:

7 toes to bar
7 back squats 135#
7rds + 7/3

not sure if i really had "100%" left at this point, last couple pieces felt pretty tired

Tue 3-11-2014

3-9

Sun 3-9-2014

AM
EMOM for 22 min
odd - snatch pull + hang power snatch + power snatch 123# hps still missing pockets a bit
even - 3-5 pHSPU 5" depth. reps 5-4-5-4-4-4-3-3-4-3-3
+
EMOM for 22 min
odd - 1 power clean tough ugly. last time did these at 208 but couldn't do that today:
208 - 208x/203x - 203 - 203 - 203 - 203x/193 - 198 - 198 - 198 - 198 - 198 - 198 

(1 extra set to make up for miss)even - 9 ring dips ok, all kipped/ub, need to exaggerate lockout

PM
Open workout 14.2 

3 minutes to complete 2 rds of 10, 12, 14 . . . reps of ohs 65# and ctb

255 repshands ripped and ctb broke down to singles about 100 reps in -- just about volume i've been doing saturday amvideo:

3-8

Sat 3-8-2014

AM
A. Back squat 6 sets of 4 @83% 237# felt pretty heavy
B. Clean 135#x5 TnG EMOM for 8 min ok but took a little extra rest for last set, not breathing well
+
For time:

15 burpee -- 800m run -- 15 burpee -- 800m run -- 15 burpee

time: 12:15brutally slow running. breathing hard, heavy legs/feet. actually very nice day to run, high 30s and not too slushy.
PM
For time:
12-9-6
stone to shoulder 125#
w/1 mile AD between sets
11:20

rest 15 min

For time:
30 power snatch 75#
350m row
2:50

3-6

Thu 3-6-2014
10 min @80%

10 db snatch 70# alt'ing
10 burpees to 12" reach
0.5 mile AD 3 rds

rest 3 min
10 min @80%

6 x 100# stone to shoulder. (sub for tire flips -- tires frozen to ground outside)
300m row
3 ub muscle-ups 3 rds + 6/100m

Fri 3-7-2014 off

3-5

Wed 3-5-2014

A. Back squat @21X1; 2,2,2,1,1; rest 3 min 

255(2)-260(2)-265(1x)-270(1)-275x

B. Push jerk + split jerk off blocks 1.1x5; rest 2 min 

193-203-208-213(x.1)-213xx 

(added set at 193 to finish on a make)
at 213 I started hitting the R block on the dip of jerk -- this didn't happen at lighter weights, need to set blocks lower 

C. Segmented snatch grip deadlift + squat snatch; 1.1x5; rest 2 min
123-133-143-148x-148x 

D. 50 TGU 1.5pd not for time ok

3-3

Mon 3-3-2014
AM
500m row @1:50/ rest 2:15 x12
TIMES: 1:49.7,7,6,8,8,7,7,7,8,8,7,8
PM
8 min @80%:

0.3 mile AD
12 CTB chin ups
20 npubbj 12" 3 rds

rest 4 min
8 min @80%:

3 min row cals 45
2 min toes to bar 30
2 min burpee box jump overs 24" 13
1 min ghd sit-ups 15

rest 4 min
For time @90%:

30 ub wall balls 20# to 10ft
10 ub squat cleans 115#
20 ub wall balls 20# to 10ft
10 ub squat cleans 115# did not get ub: did 9x then 6x then cut. effort >90%.
10 ub wall balls 20# to 10ft
10:43

rest 4 min
8 min @95%:

15 abmat sit-ups
15 hr pushups
45 double unders 4 rd + 6 situp

Tue 3-4-2014 off

3-2

Sun 3-2-2014

AM
EMOM for 20 min
odd - clean pull + hang power clean + power clean 175#
video set 7: 

even - 8 hr pushups ok
+
EMOM for 20 min
odd - 1 power snatch tough 133 x 3 sets, 138 x 3 sets then a miss, 133# x another 3 sets
a struggle. feet wide to land, some pressing out. miss on set 7. usually feel better at these weights.
even - 2-4 pHSPU 5"
reps: 4-4-4-4-3x-4-3-4-3-3
PM
Open workout 14.1
10 min amrap 30 du / 15 ps 55# 393 reps

3-1

Sat 3-1-2014
AM 

poor sleep, strength stuff had me winded fastA. Back squat 5 sets of 5 @80% 230#
B. Clean 135#x5 TnG EMOM for 6 min ok/ really hard
+
this was nice after those heavy wb/ ctb pieces past few weeks!
For time:
18-15-12-9
wall balls 14# to 10ft
chin ups
3:21video: 

PM
For time:
1200m row
20 stone to shoulder 125# (maybe this was too heavy? took a long time)
1200m row
18:12
video mostly of stones*: 

rest 15 min

For time:
20 power cleans 95#
0.5 mile AD
2:05

2-27

Thu 2-27-2014
Cold lingering, up at night coughing. Weds strength terrible, felt rundown and numbers off. Aerobic stuff felt better, good to sweat/breathe hard.
video last 10m piece:

10 min @80%

2 burpee muscle-ups
5 deadlifts 175#
8 db push press 45#/h
6 rounds + 1 rep 

rest 3 min
10 min @80%

300m row
8 thrusters 75#
1 TGU/arm 1.5pd
3 rds + 150m

rest 3 min
10 min @80%

0.5 mile AD
25 box jump step-downs 20"
3 rds + 0.4mi

rest 3 min
10 min @80%

2 burpee muscle-ups
5 deadlifts 175#
8 db push press 45#/h
6 rds

Fri 2-28-2014 off

2-26

Wed 2-26-2014

A. Back squat @21X1; 3,3,2,2; rest 3 min
225(3)-245(3)-255(1x)-250(1x)

B. Push jerk 2,2,2,2,1,1,1; rest 2 min
175(2)-195x-185(2)-190(2)-195(1)-200(1)-205x

C. CUT PART THREE (seg snatch dl + snatch -- R shoulder pain)

D. Not for time: 40 ghd sit-ups, 20 gh raises, 40 ghd sit-ups ok

2-23

Sun 2-23-2014
AM
EMOM for 20 min
odd - snatch pull + hang power snatch + power snatch 123#
struggling to keep bar close in the HPS so then my feet are all over the placevideo:

even - 8 hspu
ok, fell off the wall once otherwise ub
video: 

+
EMOM for 20 min
odd - 1 power clean tough 208#
this was tough and my landing stance wasn't so good but i think it improved by later sets
video: 

even - 2-3 pHSPU 4-6" 3 reps at 5" depth across all sets except third set -- 1,X
(video with hspu video above)

PM
10 min amrap:
5 bar muscle-ups
50 double unders
5 rounds + 5 bar muscle ups
some trouble with grip on that bar

video: 

+
For time:
20 hr pushups
20 stone to shoulder heavy
7:09started out with a 125# stone outside and i just couldn't get it wrapped up due to slush/wetness. after several failed attempts/ much wasted time moved inside and finished 19 reps with the 100# stone. video is kind of a blooper reel: 

Mon 2-24-2014
took this as a recovery day -- still sick.

Tue 2-25-2014 off

2-22

Sat 2-22-2014
fighting a cold/cough, didn't feel very good, flushed and easily winded

AM
A. Back squat 5 sets of 6 @75% 215# ok
video: 

B. Clean 145#x3 TnG every 30 sec for 5 sets
ok, video: 

(i accidentally trimmed off video of last set)

+
5 rounds for time @80-90%:
30 wall balls 20# to 10ft
20 CTB chin ups
19:00
this was hard 
video: 

PM
For time:
2000m row
30 burpee box jumps 30" missed the box/busted my shin about halfway through here 
12:10

rest 15 min

For time:
250m row
15 clean and jerks 95#
15 burpees
2:46
video:

2-20

Thu 2-20-2014

10 min @80%
3 bar muscle-ups
5 deadlifts 155#
7 box jump step-downs 20"
8 rd + 3/5/3 repspoor quality video:

rest 3 min
10 min @80%
350m row
15 hr pushups
20 air squats
3 rd + 350/15/3

Fri 2-21-2014 off

2-19

Wed 2-19-2014

A. Back squat @21X1; 4,3,2,1; rest 3 min
4 x 225
3 x 245
1,X x 260
1 x 265 but rushed the pause at the bottomvideo: 

B. Push jerk 2 every 90 sec for 8 sets
185#some issues with pressing out. tried to get R shoulder warm/open beforehand but still some resistance therevideo: 

C. Snatch grip deadlift + Snatch pull; 1.1x5; rest 2 min
193-203-213-223-223tend to lift butt early instead of squeezing off floor as it gets heavier. think last set was much better than 4th set.video: 

D. 75 ghd sit-ups for time
TIME: 2:35

2-17

Mon 2-17-2014

AM
500m row @1:51
rest 2 min
x12
times: 1:50.8,7,7,6,7,7,8,7,8,7,7,8got tough sets 10,11,12
PM
8 min @80%:

25 hang power snatch 55#
25 burpee box jumps 24"
1 rd + 25/22 reps 

rest 4 min
8 min @80%:

3 min AD cals 45 cals2 min db push press 45#/h -- 21 reps2 min double unders 102 a lot of resting1 min toes to bar 17

rest 4 min
For time @90%:

50 chin ups
50 hr pushups -- the hardest part!!
50 sit-ups
50 air squats
7:14

rest 4 min
For time @90%:

1500m row
20 burpees to 6" reach
7:40

Tue 2-18-2014 off

2-16

Sun 2-16-2014

EMOM for 18 min
odd - clean pull + hang power clean + power clean 163# think i should go heavier
video:

even - 10 ring dips ok, ub/kipping, slowed down reps 78-80 and 89-90
+
EMOM for 18 min
odd - 2 power snatch tough 133#
video sets 1,3,4,6*,8,9: 

*pressed out 2d rep set 6

even - 5 push press 135# ok
video sets 1,4,8,9: 

PM
12 min amrap:
3 ub muscle-ups
40 ub double unders
8 (+ 2x.1 mu at clock)video: 

+
For time:
50m FW (100# db + 80# kb)
100m sled drag heavy (inside, 3 x 33m "loop" -- awkward, dragging 2x 45# plt and 1x 2pd kb)
50m FW 100#/h
3:02

sled drag setup

2-15

Sat 2-15-2014

AM
A. Back squat 4 sets of 8 @70% 200#
video sets 2,4: 

B. Clean 145#x3 TnG every 40 sec for 8 sets
ok but need to drop butt more for tng, get lazy and start pulling from too highvideo: 

+
6 rounds for time @80-90%:
20 wall balls 20# to 10ft
15 CTB chin ups
16:28game plan was to go 10-10 and 5-5-5 throughout but the wb broke down, heavy and the ceiling is 10'-4" so i kept hitting it instead of the wall target. video last set: 

PM
3 rounds for time: (my error: mixed up order, did HSPU then stone)

3 pHSPU 8"

6 stone to shoulder 100#

3:45 video: 

rest 15 min

For time:
300m row
20 clean and jerks 95#
2:44
video: 

2-13

Thu 2-13-2014
worked out in the garage due to snowstorm -- warmed up in the house (rower), felt ok except cold cold feet
10 min @80%, rest 4 min:

0.3 mile AD
12 box jump step-downs 24"
9 power cleans 115#

 4 rds + 0.08 mi

15 burpees over bar
7 deadlifts 155#
250m row SUB 0.25mi AD

4 rds

25 ub double unders
10 shoulder to overhead 105#
0.2 mile AD

5 rds + 25/10

Fri 2-14-2014 off

2-12

Weds 2-12-2014

A. Back squat @21X1; 5,3,2,2; rest 3 min
205(5)-235(3)-245(2)-255(2)
B. Push jerk 2 EMOM for 10 min
173#these went ok. i tweaked a muscle in my R shoulder doing OHS the other night so i was concerned that this wouldn't go well. but no pain, really focused on a good stable lockout with no pressout
C. Snatch grip deadlift + Snatch pull; 1.1x5; rest 2 min
193-203-203-213-213video: 

D. 20 KB windmill not for time (10/arm), 1pd 

video:

2-10

Mon 2-10-2014

testing day 3:

A. OHS - build to a max
230#squat felt good but shoulder stability a challenge on L side -- strained a muscle and felt pretty bad afterward

+

For time:
21-15-9
thruster 95#
CTB chin up
5:06did thrusters unbroken, broke ctb 10-7-4, 8-7, 9

Tue 2-10-2014 off

2-9

Sun 2-9-2014

more testing:

10 min amrap:
15 power snatch 85# 15
15 power snatch 100# 15
15 power snatch 115# 15
15 power snatch 130# 10
amrap power snatch 145# 0

+
For time:
2k row
7:23.2

2-8

Sat 2-8-2014

testing. low energy session, couldn't get in a good head space. disappointed by results espec clean. 

A. Clean 145#+10# building every 90 sec w/15 double under buy-in per lift
215(225xx)
video:

+
5 min amrap:
squat clean thrusters 110#
33did 35 reps when this was open workout in 2011 video: 

+

7 min amrap:
30 burpee muscle-ups
23better than 15 at regionals, still not where i want to be with these

video:

2-6

Thu 2-6-2014

Another deload day:

A. Hang squat clean + squat clean; 4 tough sets at most; rest 2 min 173-193-203
203# felt heavy and squat was a bit wobbly so cut there
B. Front squat 3-3-3; rest 2 min 203-213-223
+
500m row @1:51
rest walk 4 min x4 

all sets at 1:50.8

Fri 2-7-2014 off

2-5

Wed 2-5-2014
Deload. At home, good because a lot of snow. Got hot in the house then bundled up and quick garage session.

A. Push jerk 2-2-2; rest 2 min 163-173-178
B. CGBP 2-2-2; rest 2 min 143-153-158

+
30 sec AD @90%
rest walk 30 sec

x12 ok