12/30/2015

I was feeling a little salty after bombing out on the assault bike work yesterday so I took some liberties with today's work. 

Assault Bike - 5min @ >370 Watt avge

380 watt avge - 66RPM avge - 82 Cals

I went through this once, because I was scared. It hurt, a lot. Like, a lot. 

A1. 5x6 MU for time, 1:00 rest

:25 - :25 - :25 - :26 - :27

All unbroken

A2. 5x15 HSPU for time, 3:00 rest

1:25 - 1:28 - 1:36 - 2:05 - 1:46

5/5/5 each set

20min EMOM 

Min 1 - 15 wall balls

Min 2 - 40 dubs

Min 3 - 10 Cals assault bike @ > 600 watt avge

Min 4 - 10 BJs

I forgot my Fitbit at my apartment, no HR info for today. 

12/28/2015

A. Panda Pulls - 3,3,2,2,1,1

195 - 195 - 215 - 215 - 235 - 235

B. 6 Squat Snatch Singles

155 - 175 - 175 - 175 - 175 - 175 (f) - 175 (f) - 175 (f)

2 Sets, 5:00 rest between sets
500m row @ 1:50/500m pace
:10 rest
4min AMRAP
5 Power Snatches @ 135lbs
5 Burpee BJs

3+3, 3
Went unbroken on the power snatches the first round, 3/2 the second

+ 

2 Sets, 5:00 rest between sets
500m row @ 1:50/500m pace
:10 rest
4min AMRAP
5 Thrusters @ 135lbs
10 C2B Pull-Ups

3, 2+7
5/5 for the pullups for each AMRAP. My hands were pretty beat up at this point and holding on to the rig was difficult.

12/24/2015

20min EMOM

Min 1: 15 Wall-Balls

Min 2: 40 Dubs

Min 3: 10 Power Snatches @ 75lbs

Min 4: 10 Box Jumps

HR info: 120 avge, 181 max

Max HR seems a little high, especially since the graph on the Fitbit app showed it was very early on. The avge HR seems pretty accurate though. 

12/21/2015

A1. Pike HSPU on Box @ 31x3 tempo, AMAP x4, 1:00 rest

8 - 9 - 8 - 8

A2. False Grip Strict Pull-Up @ 31x2 tempo, AMAP x4, 2:00 rest

6 - 5 - 6 - 5

B1. 4x6 MU for time

:26 (UB) - :56 (5/1) - 1:20 (3/1/1/1) - 1:18 (3/2/1) 

Had bitch mits after the second round and it slowed me down a lot. 

B2. 4x15 HSPU for time

1:26 (5/5/5) - 2:10 (5/5/2/2/1) - 2:32 (5/3/4/3) - 3:05 (4/3/2/3/3)

Assault Bike:

5min @ >350 Watt Avge, rest as needed x3

355 Watts - 77 Cals - 64 RPM avge - 119 BPM avge - 149 BPM peak

349 Watts - 75 Cals - 63 RPM avge - 117 RPM avge - 136 BPM peak

347 Watts - 75 Cals - 63 RPM avge - 117 RPM - 138 BPM peak 

HR info seems low, but it may be that because I was thinking about my quads exploding I didn't have a good feeling for my HR. 

Tried to see if my Fitbit would record for a shorter time period (spoiler alert, it didn't) so I did 1 min on the assault bike at a very aggressive pace. But, I got watts, Cals, and RPMS

628 Watt Avge - 27 Cals - 76 RPM avge

12/21/2015

A. Panda Pulls 3x3 
185 - 205 - 205

Not a fan. Trying to snatch after this was really frustrating. I felt like I was chasing the bar and coming onto my toes a lot more than I normally would for B.

B. 4 Snatches, 2:00 rest

175 - 175 - 175 - 175 - 175 miss

Despite these made attempts at 175 (most likely luck), I missed a lot working up to it. Everything felt inconsistent and I still don't really see any improvement with squat snatches.

2 Sets, 4:00 rest between sets
500m row @1:50 pace
:10 rest
3min AMRAP
5 Power Snatches @ 135lbs
5 Burpee Box Jumps

2+5, 2+4
Singles on the snatches the first round, set of three then singles on the second

2 Sets, 4:00 rest between sets
500m row @ 1:50 pace
:10 rest
3min AMRAP 
5 Thrusters @ 135lbs
10 C2B pull-ups

2+9, 2
C2B were not happening today. Broke up each round into 5 or less, pretty disappointed with this one.

12/19/2015

A. Jerk Recoveries x10

B. 10min EMOM - 1 Split Jerk

165 - 175 - 185 - 205 - 215 - 225 - 225 - 225 - 225 - 225

4 Rounds:

7 C&J - 165lbs

14 T2B

21 BJs

11:55

12/18/2015

A. Heavy Clean x8, RAN

225 - 235 - 245 - 255 - 265 (no video, I dropped back to 255lbs) - 255 - 255 - 255

B. Back Squat Cluster 4.3.2 x3, :30 rest, 3:00 rest between sets

275/295/315 - 265/275/285 - 265/275/285

I was way too aggressive with the first set and dropped it down for the second two. My legs are gonna be killing me tomorrow.

8 sets, 2:00 rest between sets, 5:00 rest between 4/5
10 Power Snatches
15 Wall Balls
30 Dubs

1:33 - 1:28 - 1:33 - 1:29 - 1:29 - 1:35 - 1:31 - 1:28

Unbroken on the snatches and wall balls, had some hiccups with the dubs on a few rounds.

12/16/2015

A1. 5x5 Push Press, :20 rest - 175lbs

A2. 5x10 Strict HSPU, 2:00 rest

2:17 - 4:16 - 4:00 - 4:14 - 4:03

B1. 5x8 Ring Dips w/ 7sec hold at top of last rep, 1:00 rest

Tried to keep them as strict as possible, I ended up kipping the last one or two on the last two rounds

B2. 5x15 C2B, 2:00 rest

:23 - :23 - :23 - :33 - 1:30

Went unbroken for the first 4 rounds. Round four was a mix of butterfly (9) and kipping (6). The last round was 5 butterfly them all over the place trying to finish them up. Fatigue hit hard after round 4. 

I switched up the AMRAP a bit, I wasn't feeling the bear crawl or muscle ups today. 

20min AMRAP 

:30 Assault Bike, arms only, >47RPMs

100' Farmer's Carry - R Hand (32kg)

100' Farmer's Carry - L Hand (32kg)

3 Rope Climbs

10 KB Swings (32kg)

30 Dubs

:20/side Plank

3 Rounds

12/15/2015

A. Single Leg Good Mornings 3x6/leg - 95lbs

B1. Hanging Bent Knee Raise w/ Alt. Leg Extension 5x10/leg, :30 rest

B2. Bent Knee Hollow Hold 5x:45sec, :30 rest

B3. Side Plank 5x:30/side, :30 rest

Assault Bike

5min @ >341 Watt avge - 345 watt avge, 85 cals

3:00 rest

4min @ >341 Watt avge - pressed the wrong button, gonna assume I made it based on the other rounds

2:00 rest 

3min @ >341 Watt avge - 345 watt avge, 44 cals

1:30 rest

2min @ > 341 watt avge - 353 watt avge, 29 cals

1:00 rest

1min Max effort - 458 watt avge, 18 cals (don't get any ideas, I almost died after this round)

12/14/2015

A. Snatch Cluster 1.1.1 x5, :20 rest, 2:00 rest
135lbs - 145lbs - 155lbs - 165lbs - 175lbs

B. 10min EMOM 3 TnG Snatches - 135lbs

7 Rounds, 3:00 rest between rounds
6 Hang Power Cleans @ 165lbs
6 S2OH @ 165lbs
10 Box Jumps

:58 - :55 - :53 - :52 - :55 - :52 - :59

12/12/2015

A. 10min EMOM C&J

205 for 5min, 225 for 5min

B. Banded Deadlifts - 5,5,5,3,3,3 - 2:00 rest

175 - 195 - 215 - 235 - 235 - 235

10 Rounds

3 MU

5 HSPU

7 DL @ 225lbs

23:01

I did strict HSPU for the first 7 rounds, unbroken on the MU and deadlifts. 

12/11/2015

A. 50 T2B for time - 2:24

B. 50 GHDSU for time - 1:49

Rowing:

500/1:58

:30 rest

500/1:56

:30 rest

500/1:54

:30 rest

500/1:52

:30 rest

500/1:50

:30 rest

500/1:48

:30

500/1:46

Peak HR - 133BPM

Avge HR - 100BPM

So the HR info is for the entire time, not for each interval. I forgot to start it before the first interval so the data is for the last 6 intervals and rest time. My HR was definitely higher during the time spent rowing. The Fitbit won't record info for that short of a time interval, i.e. I row to quickly. 

I also did 4 sets of 3 touch and go squat snatches @ 135lbs prior to all of this, and they went very smoothly. 

12/9/2015

A1. 5x5 Push Press, :20 rest

165lbs 

A2. 5x8 Strict HSPU 

1:25 - 3:10 - 4:20 - 5:27 - 6:44

B1. 4x7 Strict Ring Dips w/ 7sec hold at top of last rep

B2. 4x15 C2B pull-ups 

:18 - :21 - :21 - :27 

First 3 unbroken, didn't drop off the bar on the last round but I hung on and switched to a gymnastics kip for the last 6

20min AMRAP

:30 weighted reverse bear crawl

100' Farmer's carry - right hand

100' Farmer's carry - left hand

 5 MU

10 burpees AFAP

:15/side plank

3 rounds

12/8/2015

A1. Hanging Bent Knee Hold w/ Alt. Leg Extension 4x8/ leg, :30 rest

A2. Bent Knee Hollow Hold 4x:45 sec, :30 rest

A3. Side Plank :30/side x4, :30 rest

Assault Bike

5min @ >341 Watts

3:00 rest

4min @ >341 Watts

2:00 rest

3min @ >341 Watts

1:30 rest

2min @ >341 Watts

1:00 rest

1min Max effort

Made the entire 5min interval at or above the prescribed wattage. The 4min interval was above 331 watts for most, briefly (5-10seconds) dipped to about 315. The 3min interval was above between 300-315 for most, some of it was above that around 331 or so. The 2 min interval was around 315 or above. I don't remember the last minute at max effort. This fucking hurt. All the lactic acid build up

12/7/2015

A. Snatch 1.1.1 x4, :20 rest, 2:00 between sets

155 - 165 - 175 - 185(f)

155-175 felt great, I didn't expect to make more than 1 at 185 but I figured I'd go for it. 

B. 10min EMOM - 3 Snatches

This is where it all went to shit. All over the place with the snatches I made. Only made 6/10, and I rested a while after the ones I missed. 

C. Snatch Grip Single Led RDL 3x8

75 - 95 - 95

Balance was more of a limiting factor than anything else. 

5 sets, 3:00 rest

6 Hang Power Cleans @ 165lbs

6 Shoulder to Overhead @ 165lbs

10 BJ @ 24"

:54 - :46 - :51 - :52 - :58

Unbroken on everything. 

12/5/2015

A. Clean + Hang Clean + 2 FS x5 

205 - 215 - 225 - 235 (f) - 235

B. Banded Deadlifts 5x5

135 - 155 - 175 - 175 - 175

C. Sorensen Hold :15/leg x3

These were really weird 

5 Rounds, 3:00 rest

5 MU

10 Deadlifts @ 225

15 HSPU

1:51/5/10/12-3

2:30/5/10/11-2-2

3:22/5/10/5-5-5

4:34/5/10/5-4-3-3

I chicken winged real hard and almost fell through the rings on the first muscle up in the last round and stopped right there. I had huge problems with triceps burnout on the HSPU. The transition from swinging to the dip on the muscle ups got difficult on rounds 3 & 4.  

12/4/2015

A. 8min EMOM - 8 T2B

B. Accumulate 4min in wall facing HS Hold

Took about 8:30 to get done. 

Row 500 @ 2:00/500

:30 Rest

Row 500 @ 1:58/500

:30 Rest

Row 500 @ 1:56/500

:30 Rest

Row 500 @ 1:54/500

:30 Rest

Row 500 @ 1:52/500

:30 Rest

Row 500 @ 1:50/500

:30 Rest

Row 500 @ 1:48/500

12/3/2015

8 Complexes - 4 strict pull-ups/3 kipping/2C2B/1 Bar MU

So I forgot how to do a bar muscle up. Couldn't figure out the kip, transition, timing or anything else as far as the bar MU go. I dropped off the bar after the C2B to take some time and try to organize myself before trying a bar MU and still failed quite a few before getting a disgusting, chicken winged one. I'm still pretty good at ring MU, I made sure to try a few of those after a good amount of rest. Fatigue definitely played a role but a lot of it was mechanics. 

5 Complexes - 3 Bulgarian Dips/6 Dips/:15 sec hold at top of last rep

These were also problematic as far as the lock out on the dips and hold at the end. Triceps were weak and not cooperating. 

30-20-10

Power Snatch @ 75#

BJ 

Front Squat @ 75#

12:07

Neither disappointed not happy with this one. Finishing so close to sub 12 was a bit annoying though. 

12/2/2015

3 Rounds NFT

30' HS Walk

4" Deficit HSPU Negatives x6

4" Deficit HSPU x6

Wall Facing HS Hold

Added this for shits and gigs. Went unbroken on the HS walks, :33/:38/:38 on the holds

3 Rounds

A1. Hanging Bent Knee Hold w/ Alt. Leg Extension 3x8/leg, :30 rest

A2. Bent Knee Hollow Hold 3x:30, :30 rest

A3. Side Plank 3x:30/side, :30 rest

10min Assault Bike for Max Cals

139 Cals

321 watt avge

120BPM HR avge

141BPM HR avge

12/1/2015

Clean & Jerk EMOM

- start at 185lbs, add 10lbs/min til failure

Made it to a 255lb clean, failed the jerk

15min AMRAP 

5 Power Cleans @ 145

10 T2B

15 Wall-Balls

7 Rounds 

Not feeling it today, and it showed during this workout. Oh well, on to the next one.

Peak HR - 169BPM

Avge HR - 122BPM 

11/27/2015

7 Rpunds

7 PC @ 95lbs

7 Thrusters @ 95lbs

7 Bar-Facing Burpees

13:32

I figured this would hurt, but damn, it was a lot worse than I thought it would be. I just wanna go fast and I couldn't 😔

Row 500m @ 2:02/500m pace

1:00 Rest

Row 500m @ 2:00/500m pace

1:00 Rest

Row 500m @ 1:58/500m pace

1:00 Rest

Row 500m @ 1:56/500m pace

1:00 Rest

Row 500m @ 1:54/500 pace

1:00 Rest

Row 500m for time - 1:35

I felt better about today after doing this rowing. Stopping after that 7 round workout would've been frustrating. 

11/25/2015

3 Rounds, 3:00 rest between rounds

1k Row @ 1:55/500m pace

75 Dubs

4:54 - 4:48 (UB Dubs) - 4:49 (UB Dubs) 

Assault Bike - 15 sets

:30 @ 325 Watts

:30 @ 125 Watts 

11/23/2015

A. Clean + Hang Clean + 2 FS - 5 complexes to max 
185 - 205 - 225 - 235 - 240 

For the first three the hang clean was from above the knee, the last two were below the knee.

B. 20 Back Squats @ 225lbs for time - 1:18

5 Rounds
30 Wall-Balls 
20 Box Jumps
10 Chest to Bar Pull-Ups

16:58
Split the wall-balls up 30 - 30 - 20/10 - 20/10 - 10/10/10. Went unbroken on the C2B. 172BPM peak HR, 152 avge. Box jumps were a bit sketchy after all that squatting.

20min Assault Bike @ 150BPM HR

215 watt avge, 52RPM avge, 185 Cals, 154BPM avge, 169BPM peak

11/20/2015

6 Sets, 4:00 rest between sets

7 Hang Power Snatches @ 95lbs

:20 rest

7 Hang Power Cleans @ 135lbs

:20 rest

7 Deadlifts @ 255lbs

1:49 (used clips on the bar for the first round only) - 1:35 - 1:26 - 1:26 - 1:27 - 1:35

20min Assault Bike

209 watt avge - 52 RPM avge - 171 Cals

The assault bike is definitely a different animal than the airdyne, more resistance, smoother, shinier, tougher. It's much harder to hold the high RPMs I was at on the airdyne on the assault bike. Im looking forward to using it.

11/19/2015

A. 5x8 Arnold Press - 40lbs

B. 3x10 Cuban Press - 1x10 @ 10lbs, 2x10 @ 15lbs

3 Rounds NFT

6 Jump Assisted MU Negatives 

6 Ring Pull-ups @ 22x2 tempo

2 Strict MU

This went much better than last week. Didn't need any help with the MU the first 2 rounds. I used a band the last round after re-opening a spot on my wrist I tore last week. 

3 Rounds NFT

30' HS Walk

6 4" Deficit HSPU Negatives

6 4" Deficit kipping HSPU

AMSAP Wall facing HS Hold - :30/:44/:41

First walk was unbroken, the other two were split up into about 25' and 5' intervals. Kipping HSPU were unbroken. 

11/16/2015

Back Squat Clusters 2.2.2 x4, :20 sec rest, 2:00min rest between sets

265 - 275 - 285 - 295

Didn't realize last week was supposed to be 4 sets so I did 4 this week

16min EMOM 

Odd - 16 Wall Balls

Even - 8 Burpee BJs

This gets real tough real quick 

16min EMOM 

Odd - 8 Thrusters @ 95lbs

Even - 4 MU

Got 4 muscle ups every round but the last one. I tore my palm pretty bad on literally the last muscle up and couldn't finish it. 

15min Airdyne @ 150BPM HR

I still don't get how to pace this. I'm ok with the percentage work but I still don't get this one. I tried to sustain what I felt was a high HR based on RPMs. I tried to stay above 70RPMs for a while, usually around 1-2min then dropped to abou 55RPMs to recover for a bit. 

11/12/2015

Late shift change to 0600-1500 so I did Friday's work today. 

A. 8min EMOM 3 TnG Power Snatches - 145

B. 6x3 Front Squat @ 31x1 tempo, 2:00 rest - 205lbs

C1. 5x8/leg Single Leg Single Arm Dumbbell RDLs, 1:00 rest - 80lbs

C2. 5x8 Sumo Goodmornings, 1:00 rest - 105lbs

Airdyne 20 sets

:30 @ 85% - 80-85 RPMs

:30 @ 50% - 40-50 RPMs

1110/2015

50 GHDSU for time - 1:45

6 Sets, :30 rest, 3:00 between 3/4

1k Row @ 1:55/500m

I hate you, Brannen. 

11/8/2015

Back Squat Cluster 2.2.2 x3, :20 rest, 2:00 between sets

260 - 280 - 300

14min EMOM

16 Wall Balls

8 Burpee BJs

Ouch bro, ouch

14min EMOM

8 Thrusters @ 95lbs

4 MU

Never thought I'd look forward to thrusters. Got all the muscle ups unbroken. Last rep on sets 5-7 were pretty ugly as far as the dip was concerned. Didn't have any problems getting to the catch but that last dip on the 4th rep was a bitch. 

11/6/2015

A. Split Jerks @ 185lbs, every 90sec x6

I threw some push jerks in there on even minutes

B. 3x12 Bench Press @ 21x1 tempo - 125lbs

I. Hate. Bench. Press. 

C1. 5x4 Weighted Pull-ups - 24kg 

C2. 5x4 Weighted dips - 16kg

Accumulate 4min in wall facing HS AFAP - 9:26

This quickly got pretty difficult. 

11/5/2015

A. 6min EMOM 3 Power Snatches - 135lbs

Smooth and fast

B. 4x4 Front Squat @ 31x1 Tempo, 2:00 rest - 185lbs

C1. Single Arm Single Leg DB RDL 4x8/side, 1:00 rest - 80lbs

C2. Sumo Good Mornings 4x8, 1:00 rest - 95lbs

Airdyne

:30 @ 85% - 80-85RPMs

:30 @ 50% - 40-50RPMs

15 Sets

11/04/2015

5 Rounds

5 MU

5 Strict HSPU

17:51

I was barely able to get the deficit HSPU in the warmup and failed the first 5 attempts during the workout. I switched to strict HSPU and split them up into singles. Pretty sure I failed at least 2 every round. Split the MU into 5 - 3/1/1 - 3/2 - 5 - 4/1. I think I could've gotten bigger sets on the MU, hindsight being 20/20 but the strict HSPU were probably some of the worst I've ever done. 

10:00 Rest

5 Rounds 

8 C2B

8 Kippig HSPU

8:23

Unbroken on the C2B. Split the HSPU into 5/3 - 8 - 6/2 - 8 - 7/1, the ones I split up were because I lost my balance while kipping and fell off the wall. 

10:00 Rest

5 Rounds 

10 T2B

30 Dubs

4:20

Unbroken on the toes to bar. I tripped on my rope during the last two rounds but went unbroken otherwise. 

11/3/2015

A. Hanging Alt. Leg Raises from L-Sit 5x10 each leg

B1. 5x15 GHDSU, 1:00 rest

B2. 5x30' HS Walk, 1:00 rest

:36 -:36 - :42 - :40 - :32

Broke up all but one into two sets. I'd get about 5 feet from the end and fall down. The third set was ugly, really ugly. 

B3. 5x10 T2B for time, 1:00 rest

:15 - :15 - :15 - :15 - :16

6 rounds, :30 rest, 3:00 between 3/4

1k Row @ 1:57/500m pace

These were a lot rougher than last week, not that last week was easy. 

11/2/2015

A. 10min EMOM 3 Power Cleans - 205lbs

I wanted 225 but 3 touch and go was pretty ugly, next time. 

B. Thruster - build to heavy triple - 

195lbs

My shoulders are still feeling Saturday's workout and were pretty sore, weak, and tired. Despite that, I've hit 205 for a triple before so I was a little disappointed. 

C. Back Squat Clusters 2.2.2 x3, rest :20, rest 2:00 between sets

1) 255lbs

2) 275lbs

3) 295lbs

9min AMRAP

3 Hang Squat Cleans @ 165lbs

6 Burpee BJs @ 24"

9 C2B pull-ups

4 rounds even. Went unbroken on the cleans and C2B. I did fail one of the cleans, I had a brief moment of bitchassness and then got back to it. The burpee  bjs slowed down a lot but I'm happy o got through all the C2B unbroken. 

10/31/2015

A. Split Jerk x10, RAN

7/10 at 225lbs, shoulders felt terrible today. 

B. 6x4 Kb Push Press @ 41x1 tempo 

24kg across

C. 6x5 Weighted Ring Rows @ 41x2 tempo

45lbs across

For Time 

50 Pull-ups

50 cal Airdyne

50 S2OH @ 135lbs

50 T2B

50 cal row

20:02

Sets of 10 for the pull-ups, one set of 10 then 5s for the S2OH, 4x10 and 2x5 for the T2B. The S2OH and T2B slowed me down a lot. I took a little longer on the T2B in an effort to get as many sets of 10 as possible. The Airdyne and row tried really hard to kill me. 

10/28/2015

A. 5x5 Kb Bent Press - 20kg 

These are awkward and I didn't feel comfortable jumping to 24kg

B1. Row 200m @ 1:35/500m pace, rest :10 x5

B2. 5x6 MU for time

:45 (3/2/1) - :35 (4/2) - 1:04 (4/1/1) - 1:16 (3/1/2) - 1:12 (2/2/2) 

I had some trouble controlling the rings on the last 3 sets. The rigs got pretty sweaty and made hanging on and controlling them much more difficult. Split times were faster but I would've liked to have don't bigger sets on these. 

6 Rounds w/ 1:15 rest between rounds 

200m Run

5 Strict HSPU

40 Dubs

5 Kipping HSPU

1:47 - 2:02 - 2:10 - 2:25 - 2:41 - 2:18

Went unbroken on all of these. My legs were cramping pretty bad during the 5th set and I took a little extra time to try and work it out before starting the last set. 

6 Rounds w/ 1:15 rest between rounds

200m run

8 S2OH @ 115

40 Dubs

8 C2B pull-ups 

2:02 - (f) - 2:09 - 2:18 - 2:29 - 2:30

I forgot to time the second round, and I forgot to do the dubs that round. I had some problems with my rope getting tangled and a few hiccups with the dubs but went unbroken otherwise. 

10/27/2015

A. 5x8/leg Hanging Alt. Leg Raises from L-Sit

B1. 4x15 GHDSU, rest 1min

B2. 4x30' HS Walk 

:48 - :45 - :48 - :49

The HS walks were pretty sloppy today. 

6 Rounds, :30 rest, 3:00 rest between 3/4

1k Row @ 1:57/500m pace

10/26/2015

A. Power Clean Clusters 2.2.2 rest :20/rest 2:00 x5 

225lbs for all 5 sets

B. Back Squat 5 - 5 - 3 - 3 - 1 - 1

285 - 285 - 305 - 305 - 325 - 325(f)

Wore knee sleeves last week. No sleeves this week. In general I don't wear sleeves much and I never use a belt or lifting shows. 

3min AMPRAP, rest 3:00, repeat

7 Hang Squat Cleans @ 135lbs

7 Burpee BJs @ 24"

3+ 4, 3 + 3

Went unbroken the first two rounds, 2/2 the last round on the first set and got the last 3 unbroken for the last set on the second round through 

3min AMRAP, rest 3:00, repeat

7 Thrusters @ 115lbs

7 Toes 2 Bar 

3 + 7, 3 + 7

Unbroken all the way around. 

10/24/2015

A. Split Jerk Singles x8 
205 - 225 - 225 - 225 - 225 - 225 - 225 - 225

B.One Arm Dumbbell Push Press 5x5 @ 41x1 tempo - 40lbs across
We've got 40lbs dumbbells then we jump right to 80lbs, so I stuck with 40lbs for this one. I'm using kettlebells next time.

C. Weighted Ring Rows 5x5 @ 41x2 tempo - 45lbs across

4 Rounds w/ 2 min rest, rest 4 min between rounds 2/3
1k row @ 2:00/500m
10 push press @ 115lbs
30 wall balls

5:49 (UB) - 5:55 (UB) - 6:34 (20/10 WB) - 6:28 (UB)

10/23/2015

A. 5min EMOM 3 Snatch Drops w/ 3 second pause

I did not like how this made my shoulder feel. I did a few at 105 and called it quits because it was very uncomfortable and I did not want to push it too hard.

B. Hang Snatch + Snatch Complex x5, rest 2 min
105 - 115 - 125 - 135 - 145

This did not feel near as bad on my shoulder as the snatch drops did. They were a bit awkward from avoiding this movement for a while but no misses.

C. 5x5 Snatch Grip Deadlift - 225lbs across

Used straps on these, gonna try to avoid using them in the future.

6 Rounds w/ 3min rest between rounds
:30sec Airdyne
10 UB Deadlifts @ 255
15 Burpees AFAP

1:31 - 1:48 - 2:02 - 2:10 - 2:19 - 2:26

Kept the Airdyne pace above 85RPMs for each set. The burpees slowed down, a lot, but i kept moving through them and didn't take a break, I just got slower.

10/21/2015

Didn't get much sleep last night. I worked til 0500 and woke up around 11:30. I shortened the last conditioning piece because I was moving pretty damn slow at that point. 

A. Kettlebell Bent Press 5x5

16kg - 16kg - 20kg - 20kg - 20kg

B1. Row 200m @ 1:40/500m pace, 10sec rest

B2. 6 MU for time, 3min rest

:45 (5/1) - :50 (4/1/1) - 1:40 (2/1/1/1/1) - 1:13 (3/1/1/1)

Not happy with this one. The muscle ups were really ugly today and I had problems transitioning from the swing to the catch. I was pretty tired so I'm taking that into account but still, not happy with how difficult these were for me today. 

5 Rounds, 1:30 rest between rounds

200m run

5 strict HSPU

40 dubs

5 kipping HSPU

1:45 - 1:51 - 2:13 - 2:03 - 2:50

Went unbroken on the HSPU til the last round, 4/1 for strict and kipping. Had to spend some time untangling my rope on the last 3 rounds as well. 

3 Rounds, 1:30 rest between rounds

200m run

10 S2OH @ 115lbs

40 dubs

10 C2B pull-ups

Had some problems with the dubs I'm attributing to fatigue. I went unbroken on the S2OH and C2B (these were ugly, again, fatigue). 

10/20/2015

A. Power Clean Clusters 2.2.2 x4 rest :20, rest 4min

205 - 225 - 225 - 225

Power cleans were touch and go. None of that do one, drop it, walk a few feet away, return, do another and call it a double. 

B. Squat 6 - 6 - 4 - 4 - 2 - 2 

255 - 275 - 295 - 295 - 315 - 315

3min AMRAP

7 Hang Squat Cleans @ 135lbs

7 Burpee BJs

2 rounds + 8 reps

Rest 7min

3min AMRAP 

7 Thrusters @ 115lbs

7 T2B

4 rounds

Went unbroken wherever I could. I have a bad case of bitch mitts right now so cycling the cleans was rough. My quads were also pretty tender and bouncing the bar off them was a bitch but I did it anyway. Thrusters and toes to bar went better than I thought they would. 

10/19/2015

T-Spine, Hip, and Ankle Mobility

2 Rounds: 

5min row @ 2:00/500m pace

10 Burpees AFAP

15 T2B AFAP

5min Airdyne @ 65-70RPMs

10 Burpees AFAP

15 T2B AFAP

29:12

AFAP turned into 'if possible.' Unbroken T2B first round, 10/5 second round. 

10/15/2015

3 Rounds - rest as needed

12 DB snatches 45lbs

9 OH Lunges 115lbs

6 MU

2:05 - 2:15 - 2:00

Unbroken on the muscle ups. Lunges were spicier than I thought, but I haven't done any kind of lunge in a while. We don't have 50lb Dumbbells, the only weight above 45lbs is an 80lb dumbbell. 

20 - 15 - 10 

OHS @ 95lbs

PC @ 95lbs

6:35

20 - 10/5/5

10/5 - 7/5/3

10 - 10

A lot of 'coulda, shoulda, and woulda' on this one. 

10/16/2015

A. 3 PC & Jerks EMOM for 10min: 155lbs

B. Front Squat: 3-2-1

255 - 275 - 285

6 Rounds, rest as needed between rounds (~3min)

Row 500m @ 1:58/500m pace

3 MU 

12 OHS @ 95lbs

3:02 - 2:58 - 3:04 - 3:00 - 3:03 - 3:02

10/13/2015

Airdyne - 4 Rounds

:20 all out

3:00 active rest

Round 1 - 120 peak RPMs, 27 cals

Round 2 - 115 peak RPMs, 22 cals

Round 3 - 115 peak RPMs, 23 cals

Round 4 - 115 peak RPMs, 21 cals

Rower

3 Rounds

:20 all out

3:00 rest

Round 1) 1:21/500m pace - 123m - 651 watts - 14cals - >2700cals/hr

Round 2) 1:20/500m pace - 124m - 667 watts - 14cals - >2700cals/hr 

Round 3) 1:20/500m pace - 124m - 667 watts - 14cals - >2700cals/hr

15min @ 2:03/500m pace

1:58/500m pace, I forgot to record the total meters

10/12/2015

A. Push Press x3 + Push Jerk x2 + Split Jerk x1 - 5 Complexes for max weight 

165 - 185 - 195 - 200 - 205(f)

Failed the split jerk at 205. The push jerks from 185 on felt pretty ugly, as did the split jerk. 

B. Bent Over Supinate Grip Rows 4x10

135 across

C1.  4x5 MU - for time, rest 30sec

:20 - :20 - :21 - :22  All unbroken

C2. 4x10 OHS @ 95lbs

All unbroken. Left shoulder felt a little unstable for the OHS. 

3 Rounds w/ 2min rest betw rounds

3min Airdyne @ 65RPMs

15 Burpees

15 Power Cleans @ 95lbs

4:55 - 4:51 - 4:46

Unbroken on the power cleans. 

10/9/2015

Wodapalooza Qualifier 

7min AMRAP 

21-15-9 

Push Press 95lbs

Pull-Ups

152 reps

1:51 finished the round of 15

10/7/2015

A1. Face Down Incline Y Raises 3x10, rest 30sec

A2. Bent Over Thumbs Up Reverse Flies 3x10, rest 30sec

A3. Weighted PVC Dislocates x4, rest 2min

B. 7x1 Power Clean & Jerk

225-235-225-225(f)-225-225-225

Stuck with a push jerk for all of these. Didn't have any problems with my shoulder during any of it. 

C. 3x3 FS - 225 across

D. 5min EMOM - 7 C2B pull-ups

Last two minutes were a bit ugly but got them all unbroken. 

30-20-10

Calories on the Airdyne

Burpees to 6" Target

8:54

I kept a pretty good pace on the airdyne and kept moving on the burpees. This was definitely an 85% effort for the day thought. 

10/6/2015

A1. 3x10 Pull-Ups, for time, rest 1min

:11 (UB) - :23 (UB) - :29 (UB) 

A2. 3x10 Ring Dips

I kipped on these, I took advantage of there not being a specification on strict vs kipping 

:12 (UB) - :15 (UB) - :15 (UB) 

 3 Rounds w/ 3min rest between rounds:

15 UB Deadlifts @ 225lbs

20 calories on the rower

15 UB T2B

1:52 - 2:21 - 3:06

Went unbroken on everything until the last set of toes to bar, got 9/6 on the last round. I had no grip strength at that point. I didn't set up the rower prior to starting the last 2 rounds and that tacked a few extra seconds on. I kept the pace on the rower above 1300 cals/hr. First round was between 1600 and 1700 cals/hr

3 Rounds for time:

20 Box Jumps - 24"

10 HSPU

5 Muscle Ups 

8:12

Went unbroken on the muscle ups for the entire workout and unbroken on the HSPU for the first round, 4/3/3 on the second round of HSPU and 6/4 on the last round. That deadlift/row/T2B combo had me fried. I was moving slower than I would've liked on this one. 

10/5/2015

Wodapalooza Qualifier #1 - 175.03

Really happy with how this went considering how rough snatching the past few weeks has been

Wodapalooza Qualifier #2 - 259

Also happy with how I improved on this one. 

10/3/2015

A. 3 Position Snatch x5 - 135 

No misses, all of them felt smooth. 

B. Deadlift 5-5-3-3 

315 - 315 - 365 - 365

C1. Close Grip Bench 4x6, rest 1min 

155 across

I'm not a fan of bench press, having long arms doesn't help either. 

C2. 4x4 UB Muscle Ups

Heavy Sled Push - 230lbs + sled weight

:10 work

:50 rest 

Airdyne

:08 @ 95-100%

:52 slow recovery pace

164 calories total

RPMs peaked between 116 and 120, dropped it down to the high 40s/low 50s for the recovery period 

10/2/2015

Wodapalooza Qualifier 1 - 165.07

The snatch from the ground and below the knee were power snatches, the last rep was a squat. 

Wodapalooza Qualifier 2 - 229 reps

I had a few hiccups on the dubs and I think there's a better way to break up the thrusters. I'm looking forward to trying both again. 

My phone stopped recording during both of these workouts. I'm not sure why but hopefully I'll figure it out before Monday. 

9/30/2015

Airdyne:

:30 @ 85%

:30 @ 50%

25 sets

366 calories 

Tried to keep the RPMs between 75-80 then I'd drop it down. 

Mobility - all sorts of stuff, mostly ground and T-spine

9/29/2015

A. 3x3 Back Squat - 275, 285, 290

B1. 5x3 Cleans @ 185lbs, rest 1min

B2. 5x10 T2B, rest 1min

B3. 5x10 Burpee Box Jump, rest 1min

Went unbroken on the cleans and toes to bar. The Burpee box jumps took 27-35 sec to do. I did the last round for time and for 1:26. 

C1. 3x8 HSPU, rest 30sec

C2. 3x5 MU, rest 1mi

Unbroken on both

15mib Pistol tech work

Did some slow descent pistols with a pause at the bottom, experimented with cycling pistols, some mobility and basically fucked around with pistols for 15min. 

9/28/2015

CrossFit Open Workout 15.5 - 11:28

Over a minute slower than both previous attempts. 

10min Row at easy pace

2515m

1:59.3/500m

Mobility

9/25/2015

A. 10 snatches @ 165lbs, 2min rest

6/10 with some extra misses before and after

It would be nice to see some consistency develop with squat snatches

B. 6x2 OHS @ 42x1 tempo 

One set at 135lbs, the rest @ 165lbs

3 Rounds, 60sec rest betw rounds

1k row @ 3:48 pace

15 UB Thrusters

4:42 - 4:49 - failed the row, finished it in 3:51, and forgot to start the stopwatch I was using to time the rounds

I fudged the rest times on this, not sorry about it either. I had no strength to pull on the last row. I stopped here for the day, I felt like shit after this row/thruster combo and my legs were like jello. 

9/24/2015

A1. 5x15 UB T2B, rest 1min

A2. 5x50 UB Dubs

B. Hanging Alt. Leg Raises 5x12 each side, rest 2min

C. Sorensen Hold 5x40sec UB, rest 35sec

Airdyne

14 Rounds

30sec @ 90%

10sec rest

>83RPM for 3, >80RPM for 1, 74-77RPM for the remainder

12min @ 150BPM

 Im having trouble pacing these so I went for :40 75-80RPM, :20 40-45RPM and the last minute I went >90RPM for :20, about 45RPM for :20, and >90RPM for :20.

You may notice the lack of calorie count, that's because the damn airdyne cut off during the last 4 rounds on the first conditioning piece and the last 20sec on the last conditioning piece. 

9/23/2015

A. 10min to est. heavy 3rep Push Jerk - 225lbs

Used the blocks instead of trying to catch and reset at my shoulders. I'm pretty happy with this one. 

B. 3x15 Strict HSPU, rest 3min

2:27 - 3/3/3/3/3

4:07 - 3/3/3/3/3

5:23 - all over the place with the reps

Definitely an improvement over last time. 

15 Muscle Ups for time - 2:39

5/5/2/2/1

21-15-9 

C2B Pull-Ups

HSPU - strict for as long as possible

10:36

Pull-ups were unbroken, got through the first round of HSPU strict (4/4/4/4/2/2/1) and lipped the rest 5/5/5 and 4/2/3). Pretty sure I did the round of 21 faster than any of the 3x15 sets

9/21/2015

A. 7x1 Clean, rest 2min

235 - 240 - 245 - 250 - 255 - 260(f) - 260 (f)

B. 8x2 FS, rest 2min - 255lbs across

C1. 4x3 Rope Climbs AFAP, rest 20sec

:26/:24/:24/:23

C2. 4x30' HS Walk, rest 2min

:36/:30/:32/:34

12min AMRAP

7 C2B Pull-Ups

14 Wall Balls

28 Dubs

7 Rounds Unbroken

9/18/2015

 A. 10 snatches, rest 2 min between reps

So I've worked Monday, Tuesday, Wednesday, and Thursday nights from 19:30-05:30 this entire week, and I didn't have the wrist wraps I normally use, so my wrists felt like shit. That being said, This was absolute shit. Still entirely too inconsistent and unstable in the bottom position. Made 1 at 165, missed 4 in a row. I dropped it to 155 and made 5 in a row in an attempt to get to 10 completed lifts before completely falling apart. 

B. 5x3 OHS @ 42x1 tempo - 135lbs across

C1. 4x10 Deadlift @ 185, rest 20sec

C2. 4x10 Deadlift @ 255, rest 3min

2 Rounds w/ 60sec rest between rounds

1k row @ 3:48 pace

15 UB Theusters @ 95lbs

4:47 (3:46 1k) - 4:58 (3:43 1k)

Working nights this week caught up to me today. I skipped the last 2 sets of the conditioning work because I fell asleep on a couch in the gym while resting up for it. 

9/16/2015

A. 10min to est. heavy 3rep Push Jerk - 215

On the fence about this one, 205 didn't feel too heavy but 251 felt much, much heavier than it should've. 

B. 3x12 Strict HSPU 

2:08 - 8/1/1/2

5:04 - 4/1/1/1/1/1/2/1

4:52 - 2/2/2/2/2/2

Not happy with how theses went. Every rep was a struggle. 

C. 5x4 Ring Dips @ 21x1 tempo - 20kg across

D. 8min EMOM MU - 3 odd, 4 even

I'm surprised I got these unbroken, last time the transition from the pull to the dip was problematic. This time it was much smoother. 

7 rounds w/ 60sec rest betw rounds, rest 3min betw rounds 4/5

100m run

7 C2B pull-ups

100m run

7 HSPU

1:29 - 1:31 - 1:34 - 1:41 - 1:34 - 1:57 (3/4 for the HSPU) - 1:54 (did 2 HSPU before I realized I was supposed to start with C2B pull-ups) 

9/15/2015

A1. 4x15 UB T2B, rest 1min

A2. 4x50 UB Dubs

B. 4x12 each leg, Hanging Alt. Leg Raises, rest 2min

C. 4x30sec Sorensen Hold, rest 35sec

12 rounds: 

Airdyne @ 90% 30sec

Rest 10sec

137 Calories

10 min 

Airdyne @ 150BPM HR

156 calories

I didn't have the HR monitor for this one. I tried to keep the RPMs above 70 for a while, then I'd drop it down and repeat. Honestly, I hated both of these, a lot. Quads are blown up and that's about it. 

9/14/2015

A. 2 Cleans + 2 Thrusters 10min to est. heavy complex - 205lbs

Shoulders felt pretty weak on the thrusters. 

B. 3x4, 3x2 FS @ 32x1 Tempo, 2:30 rest betw sets 

185 - 205 - 215 - 225 - 235 - 235

C1. 3x3 Rope Climbs AFAP, rest 30sec

:24/:26:/:22

C2. HS Walk 30' for time rest 2 min

:45/:46/:29

Not a good day for this, couldn't seem to balance for an extended period of time and came down during the first two sets. 

5 Rounds w/ 2:30 rest betw rounds:

30 UB Wall-Balls

10 Burpee Box Jumps AFAP 24"

1:33 - 1:46 - 1:56 - 1:59 - 1:58

My shoulders and triceps feel like jello origin now. 

9/13/2015

A. 15min EMOM Split Jerk - 205lbs

Used jerk blocks this time instead of taking the bar from a rack and having to catch then re-rack the weight. The blocks made this a lot easier on my shoulders. My feet were narrow on a few but otherwise this went well.

B. Muscle Up Complex x6: 1 Strict MU + 3 Kipping MU
Set #1
Set #6
Recorded the first and last sets for this. The transition got a little rough but otherwise no problems

10 Rounds 
6 Burpees
9 Chest to Bar Pull-Ups
12 Push Press - 95lbs

20:13

The burpees were absolutely the worst part of this. I got through three rounds with the pull-ups unbroken then split the rest into 6/3, I got through the entire 10 rounds without breaking up the push press which is huge for me.

9/11/2015

A. High Hang + Low Hang + Snatch Complex x7, rest 2min
135lbs - 135lbs - 145lbs - 145lbs - 145lbs - 155lbs - 155lbs (f)

These went a lot better than last Friday. Accidentally took a picture instead of a video on one of these and two of the snatch balances though.

B. 5x4 Snatch Balance w/ 2sec hold at bottom
135lbs - 135lbs - 135lbs - 135lbs - 135lbs

3 Sets w/ 2min rest between sets
20 Snatches @ 75lbs
1k Row @ 3:50 pace
50 UB Dubs

6:07 - unbroken on snatches and dubs, 3:47 1k row
6:41 - 15/5 on the snatches, unbroken dubs, 3:47 1k row
7:07 - 10/5/5 on the snatches, unbroken dubs, 3:48 1k row

I was pretty happy with how this one went. Grip fatigue and sweaty hands made holding onto that bar difficult, and I almost threw it across the gym once or twice. All in all, much better than last Friday.

9/9/2015

6 Rounds w/ 75sec rest betw rounds:

100m Run

7 C2B Pull-Ups

100m Run

7 HSPU

1:22/1:32/1:30/1:41/1:43/1:48

I decided to switch things up and do this first. I slowed down a lot more than I would've liked, that second 100m run was pretty slow. No problems with the C2B pull-ups. I fell off the wall a few times during the HSPU, though I didn't fail any reps. I did get a little triceps burnout the last 3 rounds. These are pretty fun and I'm looking forward to how they progress. 

A1. 5x3 Push Jerk, rest 10sec

185/185/195/195/205

Caught 205 on my heels and didn't touch and go on those three, aside from a press out on a few these felt good. 

A2. 1:45 AMRAP Strict HSPU x5, rest 3 min

8/7/4/4/4

These got really tough really quickly, resorted to singles for the last 3 rounds. 

B. 5x5 weighted ring dips @ 21x1 tempo, rest 2min. 

16kg across. Split theist two sets into 4/1 and 3/2 respectively. These were all a struggle

C. 8min EMOM MU - 3 odd/4even 

3-4-3-4-3-3/1-2/1-2/1/1

9/8/2015

A1. 20' HS Walk x5, rest 1min 

First two were unbroken, set three I lost it a few feet short of the end and four I made it about half way before I fell down, the last set was pretty ugly. I couldn't seem to find my balance and was pretty squirrelly. 

A2. 5x12 Hip Extensions, rest 1min

B. 3x11 Hanging Alt. Leg Raises

C. Sorensen Hold 4 Sets 25 sec UB, rest 35sec

8 Sets w/ 30sec rest betw sets, 3 min rest between sets 4/5

Row 75sec @ 1:41/500m pace

7 burpees

This was really, really rough. I made all the rows within the time limit. However, I would consider consider the burpees more me falling down and worming to my feet 7 times. I would consider the last 2 sets a fail because I extended the rest time to about a minute on each one, once on purpose, the other because I thought I was gonna die. 

9/6/2015

Not gonna be able to get to the gym tomorrow so I did Monday's programming today. 

A. 10min to est. 2RM C&J - 235

Failed the second clean at 240. The pull from the ground felt a little weak today but everything else felt great. 

B. 5x3 FS @ 32x1 Tempo, 2:30 rest betw sets - 185/205/225/225/225

I should've started heavier than 185 but 225 got pretty spice at the end. 

C. 3x3 Rope Climbs AFAP 

:23/:27/:22

Had some trouble controlling the rope on the second set but this went smoothly otherwise. 

5 Rounds:

40 Wall-Balls

15 T2B

18:26

I'm on the fence about this one. I had some serious shoulder burnout from those wall balls. The past two days haven't gone well and I've been pretty disappointed with that so I was glad to have done this. I definitely rested longer than I thought when I broke up the movements and that rest period is something I need to work on shortening. 

9/5/2015

Split Jerk 12min EMOM - 205

10min AMRAP:

10 Thrusters 115lbs

4 MU

4 rounds + 2 MU

Wasn't moving to quickly today, tried to suck it up and get 5 rounds but fell short. 

9/4/2015

Morning

A. High Hang + Low Hang Snatch x7, Rest 2min
145lbs/155lbs/155lbs/165lbs/165lbs (f)/165lbs (f)/165lbs (f)
This was a hugely disappointing start to my day. This is all weight I can easily power snatch from the same positions but can't seem to get any consistency with squat snatches despite the practice. The first 4 felt great and I didn't see any glaring problems, then it all went to shit.

B. 4x4 Snatch Balance - 135lbs
135lbs/135lbs/135lbs/135lbs

C1. 3x10 Deadlifts @ 185lbs, rest 10sec then C2
C2. 3x10 Deadlifts @ 255lbs, rest 3 minutes

No problems/difficulty with these at all. 

3 Rounds w/ 2min rest between rounds:

20kb swings @ 70lbs

1k row @ 3:50 pace

50 UB dubs

 

This went about as poorly as the morning session. Didn't hit start on the stop watch and don't have the time for the first round. Second round completed in 6:13. I got really nauseous and felt like passing out during the row on the third round and stopped. I laid down in a bench until I felt better and finished the third round in 5:43, well after the 2:00 rest period, which defeats the purpose of these progressions. I'm guessing the first round was somewhere around 5:43. There's going to be good and bad days but this was something else. 

9/2/2015

A1. 5x5 TnG Push Jerk, rest 10sec

155/155/155/165/165

Last set was pretty ugly, I didn't have very good control of the bar. 

A2. 90sec AMRAP Strict HSPU

9-5-5-3-3

Huge struggle all the way through, ended up doing singles the last 3 sets. 

B. 4x6 Weighted Ring Dips @ 21x1 Tempo, 7sec hold in external rotation on last rep

16kg kb used across, another struggle. Split the last two sets up into 3/1/1/1 and 4/2 respectively, felt a lot of it in my chest rather than tris. Even still, I had no tricep strength at all. 

C. 3 MU EMOM x6min

Unbroken 

5 sets w/ 90sec rest between sets

100m Run

7 C2B Pull-Ups

100m Run

7HSPU

1:44 - C2B UB, HSPU 4/3 got squirrelly on number 4 and decided to just come down and reset

1:41 - C2B UB, HSPU UB

1:35 - All UB, no chalk on this run made the C2B ugly and I'm not sure how I held onto the bar for all 7

1:44 - All UB

1:51 - Died on the second 100m run

I had problems controlling my descent on the HSPU, probably due to burnout after everything programmed, and basically started dropping on my head. 

8/31/2015

A1. 12 UB T2B x4 sets, rest 1min

A2. 12 Hip Extensions x4 sets, rest 1min

No problems with either A1 or A2, everything felt smooth. 

B. Alternating Hanging Leg Raises 10/leg x3 sets, rest 2 min. 

This became harder on my grip than anything else. 

C. Sorensen Hold - 20sec, rest 40sec x4 sets

8sets:

Row 1 min @ 1:43/500m 

7 burpees

Rest 30 sec

Rest 3 min between 4/5

I first looked at this and thought it was pretty aggressive and I was a bit nervous about failing at one or more of the time domains. It was a huge struggle not to extend that rest to 35 seconds. I made sure to start the burpees as soon as that minute was up but I was moving pretty slowly by the end. Somehow survived. 

8/31/2015

Karen - 9:23

Definitely an off day and I had some serious shoulder burnout. Held sets of 25 until about halfway through then fell apart and was on the struggle bus the last 75. I don't think I've ever done just Karen but  I've finished 150 walballs quicker during the open workouts. I definitely want to revisit this one in the future. 

8/29/2015

30min Row

7219 meters

Avg. HR - 86

Peak HR - 122

Avg. 500m - 2:04.7

10 minutes seems like more than enough time on the rower in my opinion. Never got off the rower but I did take a few 10 second breaks here and there. 

8/28/2015

A1.  3min AMRAP Strict C2B Pull-Ups - 21

My goal was to get some consistent sets of 3-5 in rather than singles, which I did until the last three reps, and get at least 20. 

A2. 3min AMRAP Butterfly C2B Pull-Ups - 33

Again, consistent sets and at least 30. He up with sets of 5 to 25 reps, sets of threes and a set of two until the end with a few regular pull-ups mixed in there. 

B1. 3min AMRAP of Strict HSPU - 15

I was hoping for 12, definitely had problems with triceps burnout pretty quickly and had some pretty ugly looking ones in there. 

B2. 3min AMRAP of Kipping HSPU - 19

All the triceps burnout. Had some trouble getting organized and in a good position against the wall on a few reps as well but I was rushing it a bit on the set up. 

Being built like the wacky inflatable tube man from family guy doesn't help. 

3 Sets w/ 6min rest between sets

:30sec airdyne 

:30sec burpees

:30sec 70lb kb swings 

Set 1: 28/11/14

Set 2: 25/12/12

Set 3: 23/10/11

This hurt, a lot. Pretty mean to put the airdyne first. 

8/26/2015

This quickly became the most frustrating and disappointing days in the gym I've had in probably ever. Warming up for A and B felt smooth, aside from my back being a little tight from the past few days nothing was an issue. But, I never made it past 185lbs for A, B was an absolute shitshow. Missed 195 probably 10 times, some of which were power snatches because I was so pissed at missing that many times. One of the members turned my clock off so I have no idea what my time was on B, I'd guess pretty slow. I missed probably as many as I made for B. I had no problem getting the weight high enough to drop underneath the bar for both A and B but couldn't handle the catch to save my life. Between my entire back collapsing or my left arm collapsing it was infuriating.

A. 1RM Snatch - 185
No bueno

B. 20 Snatches for time @ 77% of A (145lbs)
This took at least 12 minutes. One of the members decided to shut off the clock I was using. I think I was at rep 15 with about 4:15 gone. Could not for the life of me catch anything, worst part is this isn't that heavy so I can't use that excuse as to why I was missing so many.

Waiter's Carry
Bridge Push-ups
Pancake Split
Split

8/25/2015

A. Shoulder Press 1RM - 160lbs
This was a huge struggle, 155# felt pretty easy comparatively. My triceps felt weak, my left shoulder in particular even more so. The initial movement off my shoulders was excruciatingly slow and for the last few inches my left shoulder did not want to cooperate at all.

B. Split Jerk 1RM - 260lbs
Despite the problems I had with the strict press, this felt surprisingly good. The only time I've gotten close to this was during a 1RM clean and jerk attempt and it was ugly as shit. This however, felt pretty good.
https://www.youtube.com/watch?v=53uln-ibI_8

C. 1RM Weighted Ring Dip - 85lbs
Pretty surprised with this, I think of strength in my triceps as a weakness and I wasn't expecting to get this much weight.

D. 1RM Weighted Pull-up - 100lbs
This was pretty sweet.

As Chubbs Peterson would say, 'It's all in the hips.' Mine, along with my back, were pretty tight today despite trying to loosen them up
Cossack Squats
Hawaiian Squats
Sloppy BJs

08/24/2015

A. Deadlift 1RM - 455
This was as high as I could go and feel comfortable with the mechanics of the lift. That being said, I don't deadlift very often.

B. Sorensen Hold - 46.5 seconds
Glutes were toasty after this one.

C. 1 Leg RDLs
I have literally never tried these until today and stuck with a barbell.
https://www.youtube.com/watch?v=kWsEderhFao

10 min AMRAP - 105 reps
5,5,5,5,10,10,10,10,15,15,15,15,.....
deadlifts (225#), OHS (135#), box jumps (24'), alternating pistols

Not happy with how this went. I honestly don't feel like I accomplished much with the programming today, specifically for this workout and in general. This combo of movements fried my legs. I felt like I had no strength whatsoever. Quick and deep describe how this workout buried me. Not because of how tired I was after, but because of how it affected the OHS and how long it took me to get through the set of 15. Guess I found something else I can improve on.

8/22/2015

A. 1RM Squat Clean - 275lbs
This felt good, it did feel like I did a bit of a Superman/Stripper pull off the floor. Last time I tried this I went full Quasimodo trying to stand up, this time it was a lot better.
https://www.youtube.com/watch?v=8Diq_--gSBA

B. 1RM Front Squat - 295lbs
This felt really, really ugly and it was a big struggle. Not happy at all with how it felt.

C. Front Rack Walking Lunge - 135lbs
https://www.youtube.com/watch?v=NYwlxu2VIXc

D. Feet Together OHS
https://www.youtube.com/watch?v=B15bAvkOWmk
I tried working with a few different grip widths before filming this, I need some work with shoulder flexibility to ensure that if I go narrower I don't have a disgusting amount of shoulder rotation to try and compensate.

E. KB OHS
Went light because I'm horrible with these.
https://www.youtube.com/watch?v=ST4FALZ8b00

Row 10sec, Rest 3min
1:18, 1:16, 1:14 definitely could've done better on the first two sets

2K row - 7:11

Max HR - 144
Avge HR - 112
Avge Watts - 255
Max Watts - 280

I forgot to record the calories, my b dawg. Shaved a couple seconds off my last 2k time, which is always a plus. I thought the first 1k went well and I held a good pace but died the last 750m or so. I had no power in my legs. I was riding the struggle bus hardcore that last 750m.

Food:
Breakfast @ 0930: 2 croissant, greek yogurt w/ blueberries - 440 calories
Snack @ 1330: BSN syntha 6 w/ 2 cups whole milk - 500 calories
Lunch @ 1430: 4 Rivers Smokehouse (guessing on this one) brisket, corn bread, sweet potato casserole, mac and cheese - 943 calories
Snack @ 1850: greek yogurt w/ raspberries and trail mix - 226 calories
Dinner @ 2031: Tan's Asian Cafe spicy ass pork, white rice, sweet potato dumplings - 883 calories
Total - 3027 (410g Carbs/92g Fats/166g Protein) myfitnesspal still bothers me with some of these ratios and calorie counts.

8/21/2015

A1. 3min AMRAP Strict MU - 7
Stuck with singles for this one. I've never tried an AMRAP of strict MU so I can't say I'm happy or disappointed with this. The turnover from the pull into the dip became harder than I thought it would.

A2. 2min AMRAP kipping MU - 13
Definitely thought I'd get more than this. I was going for 15, ended up failing once due to the same problem as the strict MU. I've been having trouble controlling the rings lately but did well during this.

B1. Freestanding HS hold AMSAP - about 20 seconds - one attempt
https://www.youtube.com/watch?v=RYLipkdzmL4
I would have liked to have stayed in one place, obviously, but I was ok with how this went. Definitely looking to improve on this and anything involving handstands in general.

B2. Handstand Walk for max distance - 20ft ish - one attempt
https://www.youtube.com/watch?v=RQkr395Yl2k
The rig in the background is about 20ft. While not visible, I was getting close to a chalk bucket and a barbell towards the end of this attempt and it threw me off a bit. Otherwise, I've come quite a ways with this and its becoming much more consistent.

Support Hold
Planche Lean w/ Feet Elevated
Quack, Quack, Mr. Ducksworth

Food:
Breakfast @ 0945: 3 scrambled eggs, 1 avocado, 4 slices of bacon, 1oz cheddar - 647 calories
Snack @ 1600: 10 oreos (I regret nothing), 2 cups of whole milk - 790 calories
Dinner @ 2100: 2 Burger Fi double cheeseburgers w/ a fried egg, bacon, american cheese, and jalapenos - 1632 calories
Total: 3068 Calories (220g Carbs/181g Fats/173g Protein) - figured out you can scan bar codes using the myfitnesspal app, will be doing that in the hopes this comes out more accurate than guess work.

8/20/2015

A. Build to 1RM Back Squat - 345
I was pretty happy with this considering the lack of sleep and working all day. I had to grind it out but throughout the squat my positioning felt good.

B. AMRAP @ 85% (295) of A @ 30x1 Tempo - 5 reps
Then this happened.

C. Shrimp Squats
Not a fan, not a fan at all.
Left Leg - https://www.youtube.com/watch?v=tFq0Zld5ams
Right Leg - https://www.youtube.com/watch?v=u-YU_aAwJsI

D. Pistols
I don't dislike these
Left Leg - https://www.youtube.com/watch?v=RBE45nFnbgY
Right Leg - https://www.youtube.com/watch?v=qjerZSSMKUk

9 min AMRAP - 6 rounds + 9 reps (with a special cameo by Jon)
3 power cleans
3 hang squat cleans
3 thrusters
30 dubs
https://www.youtube.com/watch?v=HwQruq7nl6Q
Aside from wanting to 'do better next time' I was happy I went through the last power clean, all the squat cleans, and the thrusters without dropping the bar. Doing this alone sucked ass but I got through it. My legs felt like jello almost immediately. After watching the video I realized the 'breaks' I took were a lot longer than I thought while I was doing the workout. On average I screw up dubs twice a workout. But, this was a fun one. Looking forward to more. 

Food:
Breakfast @ 0500: Bagel w/ 1 over easy egg, Syntha-6 w/ 2 cups whole milk - 810 calories
Lunch @ 1230: 12oz chicken breast, 1/2 cup green beans, 140g spaghetti, 1 square corn bread, 2 cups veggie medley - 787 calories
Snack @ 1515: 7oz greek yogurt, 1tbsp honey, 1.5 oz publix trail mix - 327 calories
Dinner @ 2100: 8oz grilled steak, 4 spears asparagus, 1 potato's worth of french fries,
creme brulee - 1087 calories (over priced restaurant that underdelivered on everything and I feel like I wasted a meal.)
Total - 3011 calories (249g Carbs/125g Fat/233g Protein) - those ratios honestly don't sound right but I'm just going with what myfitnesspal spat out.

Aside from breakfast and a snack all of that is a best guess. I ate lunch at the hospital and was just trying to shovel as much food in my mouth as I could during the 15min I had for lunch.