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:

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

4x outside

6-28-2012 off

6-29-2012
Hot day, everything outside.

12:30pm
800m run - 20 squat cleans 95#
400m run - 15 jerks
200m run - 10 power snatch
TIME: 9:57
felt flat, slow, tired.

3:15pm
3 rds for time
100m bb OH walk 95#
25 box jumps 20"
TIME 5:12
racked bar and dropped bar on last walk

5:45pm
1 mile run
+
5 rounds:
30 double unders
20 kbs 35#
10 burpees
TIME: 15:59

6:45pm
3 rds for time:
10 PS 65#
200m shuttle (4x 50m)
TIME: 3:34