2/23/2016

A1. 4x6 UB Power Snatches, :20 rest

105 - 115 - 125 - 135

I wasn't sure how the MU would go after these so I built up from 105, I think I could've gone 5-10lbs heavier

A2. 4x5 UB Muscle Ups, :20 rest

A3. 4x15 UB Wall Balls, :20 rest

A4. 4x50 Dubs, 4:00 rest

Had some hiccups on the first round of dubs then went unbroken on the last 3 rounds

B. 7min EMOM - 7 C2B Pull-Ups

12-9-6

Assault Bike Cals

Front Squats @ 135lbs

2:59

2/17/2016

10min AMRAP

4 UB MU

8 UB S2OH @ 115#

24 Dubs

5 Rounds

Shoulders are feeling pretty shitty right now when it comes to any barbell movement. 8 unbroken reps at 135lbs wasn't happening so I dropped it down to 115lbs. The MU felt a lot better than I expected. 

5min Rest

10min AMRAP

8 UB C2B

8 UB HSPU

24 Dubs

5 Rounds

Got 6 HSPU on the first round and fell of the wall, likely because I was trying to move too quickly, got 8 the last 4 rounds. Pull-ups weren't an issue today. 

5min Rest

10min Row @ 1:58/500m pace

2/16/2016

A1. Med Ball Stir the Pots - 4x10 each direction, RAN

A2. Side Plank w/ Feet on Bench, :30/side x4, RAN

A3. 3x50' HS Walk

2:09 (boo) - :58 (much better) - :37 (UB) 

Only did three, my back started cramping up on the last one and I didn't know that was a thing til it started happening

20:00 Row @ 2:02/500m pace

1:00 Rest

10:00 Assault Bike @ 275 Watts

4595m row - 2:01/500m avge - 159 BPM avge HR - 165 BPM peak HR

123 Cals - 281 Watt avge - 59 RPM avge - 168 BPM avge HR - 177 BPM peak HR

Bathroom break between sets so the break was more than a minute, less than 3 though, so there's that. 

2/15/2016

A. 2x12 MU for time, 4:00 rest

1:18 - 6/5/1 had a stupid miss on the last muscle up

1:57 - 4/4/2/1/1 another stupid miss on the last muscle ups

B. 5x5 Seated Z press - 115lbs 

C1. Bottoms Up KB press - 5x6/arm

12kg across

C2. 5x5 C2B Pull-ups 

30 Squat Cleans for time, 5 Burpees EMOM - 6:00

Some of the cleans got very ugly and I was on my toes while standing up way too much. 

2/12/2016

Power Clean Cluster - 3.4.5, :20 rest, 3:00 rest

185 - 195 - 205

I didn't like how I was catching these, I'll post videos later but I was pretty far forward on my feet and my knees were pretty far forward as well. Other than that they didn't feel too bad. I did a few extra sets of 3 at 205 and videos those as well. 

PC Cluster - 205
PC Triple - 205
PC Triple - 205

3 Rounds

7 Deadlifts @ 255lbs

14 Toes to Bar

42 Wall Balls

9:45

Unbroken on the deadlifts, 7/7 for the toes to bar for the first 2 rounds and unbroken on the last round, 14/14/14 for the wall balls. Finished the first round at 2:42, second at 6:06, and last at 9:45

2/10/2016

Split Jerk @ 85% x8, 2:00 rest

7/8 @ 225lbs, first 4 were solid, 3 of last 4 were press outs and one miss. 

4x3 Weighted Pull-ups, 2:00 rest

32kg across

20min AMRAP

40 Dubs

12 Burpees

4 MU

8 + 2 dubs. Had some hiccups on the dubs. The round times were pretty consistent. I started going 2/2 on the MU during the 3rd round to try and stay consistent. For the last 2 rounds I did them unbroken. 

20min Row @ 2:04/500m pace

2/9/2016

A. 8min EMOM - 2 snatches from below the knee

The blocks were being used when I was in the gym, so I went old school.

Snatch EMOM

Bar path is a little off, aside from that and the two misses my positioning felt pretty good. 14/16 isn't too bad for me. Half are at 135lbs, half are at 155lbs

B. 3x6 Front Squat, 2:30 rest

205 - 215 - 225

Legs felt a little week but i didn't look like a dog taking a poo at any point.

8min AMRAP
200m Row
10 Thrusters
5 Burpees

4+24m, UB thrusters, 165BPM avge, 178 peak

8min Rest

8min AMRAP
10 Power Snatches
5 Ring Dips

3+114m, 5/5, 4/3/3, 4/3/3 on the snatches, 159BPM avge, 171 peak

8min Rest

8min AMRAP
10 Power Cleans
5 Strict HSPU4

3+164m, UB power cleans, 3/2, 3/2, 5 on the HSPU, 157avge, 172 peak

2/4/2016

A. Establish power clean triple in 8min

235lbs, touch n' go

B. Deadlift - 5,5,3,3,1,1 

Used a clean grip instead of my usual mixed grip 

255 - 285 - 315 - 365 - 400 - 400

7min AMRAP

7 Power Snatches @ 115lbs

7 Deadlifts @ 115lbs

7 Hang Power Cleans @ 115lbs

4 + 18

Singles on the snatches, 6/1 on deadlifts right into unbroken hang power cleans

2/3/2016

1min Cals Rowing

1min Burpees

1min C2B

1min Rest

1min Cals Assault Bike

1min T2B

1min HSPU

2min Rest

X3

Round 1 - 102

Round 2 - 86

Round 3 - 78

Total 276

Dropped off a lot on the C2B and the T2B. I felt I kept a good pace throughout otherwise.