9/27/2017

A. Snatch; 3 on the min for 6min @ 135# 
B. Clean; 3 on the min for 6min @ 185# 
A and B felt great, no misses

+
9-7-5: 
Bar Muscle Ups 
Deadlift @ 225# 
3:58
UB for the round of 9, 2/5 (not a typo) on the round of 7, 4/1 on the last round. I blame my gymnastics straps for not going UB on the bar MU. During the round of 7 they'd get bunched up on odd places and made the transition of the bar MU much more difficult than it normally would be
UB deadlifts
rest to full recovery 
12-12-12 
Wall Balls @ 30# 
50 Double Unders bw sets

9/26/2017

3 Rounds
25 Cal Row (Assault Bike was broken, subbed a row)
15 BBJ - 20"
200m run
60 dubs
20 T2B

18:31
Round 1 - ~1300 cals/hr on the row, good bbj and run pace, 59/1 dubs, 13/7 t2b
Round 2 - high 1100ish cals/hr on the row, acceptable bbj and run pace, 58/2 dubs, 12/4/4 t2b
Round 3 - high 1000-low 1100 cals/hr on the row, slow bbj and run pace, UB dubs, 13/7 t2b

9/25/2017

A. Squat snatch double gauntlet - 2 reps on the min beginning at 115#
adding 10# per min until failure (max = 8min)
EMOM
+
13min AMRAP: 
7 Deadlifts @ 245# 
14 Wall Balls @ 20# 
28 Double Unders
8 Rounds + 1 deadlift
4/3 on the deadlifts until round 7 and 8, which were unbroken
UB wall balls and dubs
+
Movement work: 
3x through: 
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through: 
C1. Handstand Walk; 12 meters 
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters

9/15/2017

WZA Qualifier #1
Q#1
Satisfied with how this went (31 or 32 in total, I forget) , but improvements can be made. I fell into the trap of that tie break time and fell off after that, especially after about 20 reps. Positioning on the cleans felt good. The thrusto-jerk think was a bit weird and my back was lit up at the end of this. I think I did a better job than I normally do in staying close to the bar or minimizing breaks. That being said, there were definitely a few breaks that were too long and cost me some reps and time.

10min Bike @ easy pace
10min walk/jog @ easy pace
10min bike @ easy pace

9/12/2017

30 Sec Assault Bike @ 85% 
30 Sec Rest 
30 Sec Row @ 85% 
30 Sec Rest 
x15 sets 
Kept the bike above 500 watts and the row at or below 1:45/500m pace for each set

9/5/2017 and 9/6/2017

9/5/2017
5min Row
5min Bike
5min Run
x3 sets
*all at easy pace (HR bw 120-145 BPM the entire time)
137 average HR, 168 max HR (running jacks my HR up)

9/6/2017
AM
A. Squat Snatch; 3 on the min for 6 min @ 135# 
No misses, and good, clean reps

B. Squat Clean; 3 on the min for 6min @ 185# 
These felt a little heavier than I'd like but no issues

PM
C. Back Squat; 5x5; rest 3min 
255lbs, this was light but the squats felt terrible. Specifically, my low back is (and has been) very tight lately. My hips and knees felt achy as well. 
D1. Supine Leg Whip; 8 reps/side x 3 sets; rest 30 seconds 
D2. Sorenson Hold; 30 sec x 3 sets; rest 60 seconds