8/30/216

Wasn't able to get through much today

Squat Snatch 

Worked up to several heavy singles. One at 175, 5 or 6 at 185. There were two misses at 185, they were almost sketchy made attempts so I'm not that disappointed. This was a big confidence booster with snatches

2 Sets, 8:30 rest between sets

250m Row

10 Power Snatches - 75lbs

10 Burpees

10 Power Snatches

250m Row

3:40 for the first time through, 4:13 for the second time. This was a fun one

8/25/2016

A. Squat Snatch - 1.1 x4, :10 rest, 2:00 rest

155 - 165 - 165 - 165

Snatches felt great today 

B. 3x6 Deadlift, 3min rest (First @ 6RM, second @ 95% 6RM, third @ 90% 6RM)

365 - 345 - 330

5 Sets, 4:00 rest

5 Squat Cleans @ 205lbs, for time

:46, :52, :58, 2:07 (missed one, reset and finished them), 1:08 (3 cleans and 12 UB thrusters this last round)

:10 rest

15 UB Thrusters @ 95lbs

This was horrible and I hate you. First three were as prescribed. I'm not sure how long I rested between 3 and 4, or between 4 and 5. I did 3 cleans and 12 UB thrusters for the last round. I'm scaling this next week, by a lot. 

I started cramping in multiple places at the same time during the accessory work so I'm gonna do that another day. If you have a preference for which day let me know. 

8/23/2017

I wasn't feeling well going into today and shortened the work, going for quality over quantity

A. Push Press + Push Jerk + Split Jerk every 1:30 x8 - 205lbs

B1. 4x5 Strict MU, 1:00 rest

Did these as singles

B2. 4x12 Strict HSPU, 2:00 rest

:46 (8/4) - 1:11 (4s) - 1:36 (4s) - 1:56 (3s)

C1. 4x1 Legless Rope Climb, :30 rest

C2. 4x12 Kippong HSPU, :30 rest

Unbroken through all sets

C3. 4x6 Strict C2B, :30 rest

C4. 4x15 T2B, 3:00 rest

Unbroken through all sets

8/16/2016

A. 3x3 Snatch Pulls, RAN - 185lbs

B. 12-15 Complexes - 1 Hang Snatch + 1 Squat Snatch

7 @ 135, 5 @ 155, 1 @ 165, made the hang snatch and failed the full snatch on two attempts at 175

Other than the attempts at 175 everything felt great. While the hang snatches felt good the full snatch was slow and I didn't move fast enough or have enough power to get the bar high enough for me to drop under it. 

C. 5x3 Snatch Grip RDL @ 30x0 tempo - 195lbs

3 Sets, 5:00 rest

200m Row @ 95%

15 Box Jump Overs @ 24"

10 Power Snatches - 95lbs

2:08, 2:08, 2:31

Sub 1:30/500m pace on the rower

Unbroken Power Snatches

3 Sets, 5:00 rest

20 Cals Assault Bike

60 Dubs

10 Power Cleans - 135lbs

3:00, 3:03, 3:03

> 410 Watt avge on the bike

Unbroken power cleans

8/13/2016

A1. 5x6 Weighted 21x1 Tempo Ring Dips w/ 6sec hold at top of last rep, 1:00 rest

16kg Kettlebell used

A2. 5x6 Weighted 31x2 Tempo ring rows w/ 6sec hold at top of last rep,

2:00 rest

25lbs used

6 Sets, rest as needed 

1 Legless RC

3 Strict 3" deficit HSPU

5 MU

7 kipping 3" deficit HSPU

9 C2B Pull-ups 

Took my time on this, went unbroken ok everything

8/12/2016

A. 6x2 Front Squat - 265lbs

What I was supposed to do:

5 Sets, 4:00 rest

5 Squat Cleans @ 205lbs, for time

:10 rest

10 UB TnG Squat Cleans @ 115lbs

What I did:

4 Sets, rest as needed

5 Squat Cleans @ 205lbs, for time

Strip weight off the bar, mentally prepare for death

10 UB TnG Squat Cleans @ 115lbs

Easily in the top 5 most painful things I've ever done. For the cleans at 205lbs I went :30, :40, :38, :37. I got through the cleans at 115 unbroken/TnG but I could not handle the way you wrote it so I changed it. 

B1. 3x8/leg RDL, 1:00 rest

115lbs

B2. 3x6/leg WB hamstring curls, 1:00 rest

No stability ball available

B3. 3x10 Seated Sumo Stance Good Mornings, 1:00 rest

115lbs

8/10/2016

A. Push Press + Push Jerk - Split Jerk - 1 Complex every 90 sec x10

205lbs

B1. 5x5 Strict MU, 1:00 rest

Did these as singles

B2. 5x8 Strict 3" Deficit HSPU, 2:00 rest

Not a good day for strict or kipping HSPU. Went 1:47 (5, then singles), 2:08 (3/2/singles), 2:16 (2/2/2/2), 2:18 (2s), 2:32 (2/2/2/1/1)

Diane 

21-15-9 

Deadlift - 225lbs

HSPU

6:26, huge PR (fastest prior Diane was over 10min thanks to the HSPU) but not satisfied with this time. I split the round of 21 deadlifts into 7s, the round of 15 into 5s, and the last round 5/4. HSPU went 12/5/4 for the round of 21, then 5s for the round of 15, unbroken on the last round. I didn't split up either how I'd like to but after all that other shit I made do and changed the plan 

8/9/2016

A. 12min EMOM - 4 Power Cleans, build in weight every min

165 - 185 - 205 - 215

I wasn't feeling very explosive today and decided 225 for the last 3min was too aggressive. 

B1. 3x:30 Ring L-Sit, :40 rest

B2. 3x15 HS Trap Press, 1:00

The L-sits were pretty half assed today

Assault Bike

:10 @ 1100 watts

1:00 rest

20 sets

This was so much worse than it looked, and I thought it looked pretty rough. I set the bike for 20 intervals of :10 work, 1:00 rest and tried to get to and stay at 1100 watts as fast and as long as possible. I stopped like 5 times because I either couldn't keep it above 1100 watts or I felt like I was gonna die. 20 sets got finished but I broke the work up

8/8/2016

A. 3x3 Snatch Pulls - 185lbs

B. Squat Snatch - 10 reps @135 w/ 2sec pause at bottom, 10 reps at 155 w/ 2 sec pause at bottom

Went 10/11 on both. Both misses I had someone walk in front of me and they got way too close for comfort and I dumped the bar forward, almost hitting them. That mistake wasn't made a third time. There were 2 or 3 reps were I rocked back on my heels and had to stand up rather than pause. There were also a few reps at 155 I would've missed had I not been doing some shoulder accessory work. They weren't forward but I could tell by the way my shoulders moved as I caught the bar that it would've been a miss a few months ago. Bar path felt great and I think the warmup you had me do helped a lot.

C. 5x3 Snatch Grip RDL @ 30x0 tempo - 205lbs

2 Sets, 5:00 rest
200m Row
15 Box Jump Overs - 24"
10 Power Snatches - 95lbs

1:58, 2:17 on these, went unbroken on the power snatches. First row was at around a 1:27/500m pace, second was around 1:29/500m pace

2 Sets, 5:00 rest
20 Cals Assault Bike
60 Dubs
10 PC - 135lbs

3:17, 3:08, unbroken power cleans. First set was at around 375 watts for the bike, second was around 400

8/1/2016

A. 3 Position Snatch
I forgot to record some of these. There were 2 makes at 125 prior to the videos I have linked. There were two makes at 155lbs but I forgot to video one of them

145 - 145 - 155 - 165 - 175 (f) - 175 (f) - 175 (f) - 175 (f)


B. Back Squat - 1RM
350lbs - 5lb PR

15-12-9-6-3
Deadlifts (ascending weight - 275, 315, 335, 365, 385)
HSPU

11:40
5/5/5 for the set of 15 deadlifts, 4/4/4 for the next, 3/3/3, 3/3, and 3 for how I broke them up
9/6, 6/6, 9, 6, 3 for the HSPU I kipped all but the last round of 3.

The deadlifts were a bit intimidating but I'm glad I got through it