141231

Wednesday- Max Effort Varied + LP—>LE
A. OHS @ 55X1, 1RM 

Jumped from 305 to 320, felt really solid. Came out the hole, stood it up but complete pause/control at top was sketchy. Tried 325 cause I knew I had 320, but only made it to 3 seconds in hole. Swung for the fence.   
+
6 sets @ 97%- 75 sec AMRAP
5 TnG Snatch, 145#
5 Toes to Bar
5 Burpee Broad Jumps
20 Double Unders
AMRAP Cal Air Bike in Remaining time
rest 6 min

7, 8, 9, 8, 9, 9

+
Air Bike 5-10 min Easy spin 

Done. 

141230

Tuesday- A.M. Run Repeats P.M. 3/3 MAP high effort
A.M. 
Run 2 min @ 85%, rest 1 min x 10
*consistent time across

Done

P.M.
4 min @ high effort
10 Push Press 115#
50 Double Unders

1) 3+8  2) 2+50
4 min rest

4 min @ high effort
7 CTB Pull Ups
7 Burpee Box Jump Overs, 30"

1) 4+8  2) 4+8
4 min rest

4 min @ high effort
10 Dead Lifts, 155#
10 Wall Ball, 20#

1) 5+6  2) 5+8
4 min rest

4 min @ high effort
15 Power Snatch 75#
30 Double Unders

1) 2+30  2) 2+21
Rest 10 min
Repeat ALL

141229

Monday- Snatch Tech + Clean Int + EMOM SL/Gym + Z1

Woke up this morning with some back pain; not soreness, but pain, and I dk why. Used the Marc pro at lunch, and it loosened up a good bit, but was still a little sketchy. Just decided I'd use a belt for all barbell lifts today (which I hardly ever do). Didn't give me problems til towards the end of the cleans. Step ups were really tough. Had to bring feet together after I got up on box, then raised foot up (while on box). Had to push really hard for that; would've hurt myself stepping all the way thru in one motion; had to strain some, even with the belt on.  
A. Hang Snatch Pull.Hang Snatch, 2.1, build to 90% effort, perfect tech

245
B. Power Clean.Hang Squat Clean.Front Squat, 1.1.1, build to tough set (TnG on Cleans)

285
+
20 min EMOM
1st- 10 Barbell Step Ups, 155# alternating
2nd- 3 Muscle Ups, keep feet together and body tight + 3 Toes through Rings

Done. See above. 
+
Row 10 min @ Z1

Done. 1:52 avg.  Gonna stim it again tonight. Should be ok. Just wanted you to be aware. 

141227

Saturday- A.M. Row Repeats + LP AB P.M. 10/5 Progressive MAP's 
A.M.
Row 500m @ 1:35/500m, rest 3 min x 4

1:32.1, 1:32.8, 1:33.8, 1:33.1
+
Air Bike 25 sec @ 97%, rest 3 min x 4

19, 16, 16, 14

P.M.
10 min @ 70%
20 Cal Air Bike
20 Wall Ball, 20# (5, 5, 5, 5)
10 CTB Pull Ups (2, 2, 2, 2, 2)
20 Box Jumps, 24” (step down)
10 Toes to Bar (2, 2, 2, 2, 2)

2+7
rest 5 min

10 min @ 80%
20 Cal Air Bike
20 Wall Ball, 20# (10, 5, 5)
10 CTB Pull Ups (4, 4, 2)
20 Box Jumps, 24” (10 step down, 10 reb)
10 Toes to Bar (4, 4, 2)

2+30
Rest 5 min

 10 min @ 90%
20 Cal Air Bike
20 Wall Ball, 20# (10, 10)
10 CTB Pull Ups (5, 5)
20 Box Jumps, 24” (20 reb)
10 Toes to Bar (5, 5)

2+24
Rest 5 min

10 min @ 95%
20 Cal Air Bike
20 Wall Ball, 20# (UB)
10 CTB Pull Ups (UB)
20 Box Jumps, 24”
10 Toes to Bar (UB)

2+22

Felt solid. 

141226

W2 of 6 for Fittest Games
Friday- Snatch Tech + Clean Tech + Snatch Pos + Grinder + Z1
A. High Hang Snatch.Snatch Balance, 1.1/min for 10 min @ 72.5% 1RM Snatch

190
B. Below Knee Hang Clean, build to about 90% effort for a triple TnG

295
C. 3-Position Pause Snatch DL (Pause 1 sec @ 1” off ground, knee cap, high hang), 3 x 3 reps, rest 2 min b/w sets, no more than 105% of Snatch

270
+
For time:
3 Snatch @ 225#
7 Deficit HSPU’s Strict, 10”
3 Cleans & Jerk @ 255#
7 Deficit HSPU’s Strict, 10"
3 Cleans @ 275#
10 Muscle Ups

8:58. Failed first 3-4 attempts at snatch. Thought I would be warm from cleans. Ha that was stupid. 

Everything else was no problem. Muscle ups were unbroken. Most I've ever done in a wod unbroken. Pleased with that part. 
+
10 min Air Dyne Z1

Done. 

141224

Wednesday- Max Effort Varied + LP—>LE
A. Clean to Thruster, 1RM with Axle Bar

255
+
6 sets @ 97%
5 TnG Squat Snatch, 155#
8 Burpee Box Jump Overs, 20” AFAP
30 sec Air Bike Sprint
rest 6 min

1:05, 1:05, 1:03, 1:05, 1:10, 1:04

+
Air Bike 5-10 min Easy spin 

Done. 

141223

Tuesday- A.M. Run Repeats P.M. 3/3 MAP high effort
A.M. 
Run 200m @ 85%/90 sec for 20 sets
*consistent time across

Bandit has a small incline. So I ran down, then back up for next set. 

Down: 38.98, 37.90, 37.43, 37.45, 38.26, 38.33, 38.73, 39.10, 38.48, 38.40

Up: 39.30, 38.40, 38.30, 38.68, 38.66, 38.90, 38.31. 38.89, 38.88, 39.08

P.M.
3 min @ high effort
5 HSPU’s
10 Power Snatch, 75#
15 Box Jumps, 20” Rebounding

1) 3+6  2) 3+5

3 min rest

3 min @ high effort
5 CTB Pull Ups
10 Wall Ball, 30#
15 Double Unders

1) 3+10  2) 3+0

3 min rest

3 min @ high effort
5 Ring Dips
10 Dead Lift, 165#
5 Burpees

1) 4+2  2) 3+16
3 min rest

3 min @ high effort
7 Pull Ups
7 Box Jumps, 40”

1) 3+0  2) 3+7
Rest 10 min
Repeat ALL

141222

Monday- Snatch Tech + Clean Int + EMOM SL/Gym + Z1
A. Snatch Pull.Snatch, 2.1, build to 90% effort, perfect tech

235

So no joke, when it rains at Bandit, the floors are soaked. Ha. This was all I could do without busting my tail. OH lunges were challenging too. Haha. Good work though all around. 
B. Power Clean.Front Squat, 2.2, build to tough set (TnG on Cleans)

275
+
20 min EMOM
1st- 10 steps OH Barbell Lunges, 165#
2nd- 4 Muscle Ups, keep feet together and body tight

Done

+
Row 10 min @ Z1

2617 m. 1:56 avg

141220

Saturday- A.M. Row Repeats + LP AB P.M. 10/5 Progressive MAP's 
A.M.
Row 500m @ 1:35/500m, rest 3 min x 4

1:34.5, 1:35.7, 1:35.2, 1:34.9
+

Air Bike 25 sec @ 97%, rest 3 min x 4

19 cals, 18 cals, 16 cals, 15 cals

Rested 2 and half hrs. I usually rest 4-6, but had to get done earlier today. Just thought you should know. 
P.M.
10 min @ 70%
Run 200m
10 Power Clean to OH, 135#- Drop Each Rep 
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+2 box jump overs
rest 5 min

10 min @ 80%
Run 200m
10 Power Clean to OH, 135#- (5 x 2 TnG)
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+1 burpee
Rest 5 min

 10 min @ 90%
Run 200m
10 Power Clean to OH, 135#- (4, 4, 2 TnG)  
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+1 burpee
Rest 5 min

10 min @ 95%
Run 200m
10 Power Clean to OH, 135#- (6, 4 or 10 TnG)
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+3 muscle ups

Last cleans were 10 tng each set. 

 

141219

W1 of 6 for Fittest Games
Friday- Snatch Tech + Clean Tech + Snatch Pos + Grinder + Z1
A. High Hang Snatch.Snatch Balance, 1.1/min for 10 min @ 70% 1RM Snatch

185. 
B. High Hang Clean.Below Knee Hang Clean, 1.1 build to about 90% effort

300 for complex. Felt great. 
C. 3-Position Pause Snatch DL (Pause 1 sec @ 1” off ground, knee cap, high hang), 3 x 3 reps, rest 2 min b/w sets, no more than 100% of Snatch

Done. 
+
For time:
3 Cleans @ 275#
5 Deficit HSPU’s Strict, 10”
5 Cleans @ 245#
7 Deficit HSPU’s Strict, 6”
7 Cleans @ 225#
10 Deficit HSPU’s Strict, 3”

5:48

I did 7 cleans at 245 instead of 5. Unbelievable. Ha. 

My goal was 5:00. 

+
10 min Air Dyne Z1

Done. 

141218

Active recovery/mobility 

141217

Wednesday
A. Over Head Squat @ 22X1, build to 3RM

305x3.  Got 315x1
B. 3 TnG Power Snatch/min for 10 min @ 135# focus on perfect reps, video first & last set if possible

First set looked sloppy. Was trying to be quick. 
+
20 min EMOM
1st- 10 CTB Pull Ups
2nd- 5 Kipping HSPU’s, 6” deficit

Done
+
Run 15 min easy pace  

141216

Tuesday-
A. 3-position Snatch (High Hang, Above Knee, Below Knee) *Video- build to a tough set

225. Not enough hip extension. Pull under was fast though. 
B. High Hang Clean, build to a tough single, not 1RM *Video

300. PR for hang clean. 
+
20 min EMOM
1st- 10 Steps Front Rack Lunges, 165#
2nd- 5 Unbroken Muscle Ups

Done. MU were done in </= 17 secs each round. Much more efficient. 
+
Air Dyne 15 Cal @ 85% aerobic
rest 1:1
x 3

:30, :40, :37

141214

Combat at Calidus 2.0

141215

Monday
Row 30 sec @ 85%
rest 30 sec
x 20

rest 10 min
Air Bike 30 sec @ 85%
Air Bike 30 sec easy spin
x 20

+
Mobility

Couch, shoulders, wrists, front rack positioning, voo doo ankles, pigeon,

Light yoga

141212

Friday
A. Power Clean & Jerk, build to 80% for a single

275. 
+
Muscle Up Tech work, no more than triples, practice efficiency

EMOM10

3 MU

EMOM10

1 MU (20# vest)
+
Air Dyne SPRINT, 10 sec Max Effort, rest 2:50, x 8

Done. The thing shut off a few times. ~105 rpm

141211

Thursday-
A. Front Squat- build to 85% for a single

365. Felt light and fast. 
+
5 sets ALL OUT
5 TnG Dead Lifts, 225
5 Kipping HSPU’s
rest 60 sec b/w sets

+
Row 30 sec @ 90%
Row 30 sec @ 50%
x 10

Stayed at 1:35 pace for 90%

141210

Wednesday
A. Power Snatch, build to a tough triple TnG, not a max but focus on perfect technique

205x3, 215x2

Not my best day. Gotta eat some more carbs. 
B. Power Clean & Jerk- build to 3RM TnG, no pause at the shoulder on the way up. 225x3. 235x1 paused at shoulder on 2nd rep, so stopped.  *video
+
3 sets @ 97%
5 TnG Squat Cleans, 185#
Row 250m
rest 5 min b/w sets

1:06 (:42 row) lost a few seconds, wasn't quick enough starting rower

1:01 (:41.8 row)

1:01 (:41.8 row)

141209

Tuesday

Got off early today. Was home at 5:30!

A1. Front Squat @ 20X1, 5 sets to build to 90% 1RM
A2. CTB Pull Ups, 5 x 15 Unbroken, rest 2-3 min

290, 15

315, 15

330, 15

350, 15

375, 15
+
5 sets for speed and perfect reps
3 Unbroken Muscle Ups *focus on keeping feet together and body tight
rest 30 sec
5 TnG Power Snatch, 135# *under 10 sec every set
rest 30 sec

Done. 
+
Run 1 mile easy pace

6:38, and it was smooth. 77-80% exertion. Smoothest my run has felt in LONG time. 

I really took this weekend to heart. I realize now that I have to separate emotion from passion. I've made it a conscious effort to relax, and I can feel a difference already. My drive will always be the same, but I cannot let that carry over to affect me physically (breathing, heart rate, etc.). This weekend was a great reset for me. I'm more calm and collected. Awesome feeling for sure. 

141208

Monday
Row 30 sec @ 85%
rest 30 sec
x 20

rest 10 min
Air Bike 30 sec @ 85%
Air Bike 30 sec easy spin
x 20

+
Mobility

Worked shoulders, thoracic extension, front rack positioning, and voodoo wrap on ankles. 

141206-141207

OPEX Athlete Camp

141205

Friday-
Row 500m @ 80%, rest 2 min x 5

1:44.9, 1:42.6, 1:42.3, 1:42.0, 1:42.6
+
3 rounds for time:
Row 300m (once started must be under 60 sec)
25 Burpees (once started must be under 60 sec)

9:26. Row splits were: 57.2, 56.5, 56.3

Slowest burpee time was last one. :56. 

141203

Wednesday- OH Work + Aerobic + LP
A. 120ft HS Walk for time: Goal is unbroken if you have 120ft straight

1:21. At bandit. Will do again Friday when I have straight shot. 

+
Regionals 2012 event 6
For time:
3 rounds 
7 Dead Lifts, 345
7 Muscle Ups
+
3 rounds
21 Wall Ball, 20#
21 Toes to Bar
+
80’ Farmer’s Carry- 100#/hand
28 Burpee Box Jump Overs, 24”
80’ Farmer’s Carry- 100#/hand
+
3 Muscle Ups 

15:45 (goal was 15:00)

141202

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 10

1:32, 1:31, 1:31, 1:31, 1:30

1:32, 1:32, 1:32, 1:35, 1:34

First 7: didn't need a hard kick to maintain. I feel like my baseline is higher now. Don't need as much energy to maintain this pace. Definitely wasn't fresh either; so this was encouraging. 

P.M.
3 min AMRAP 
Clean to OH, 95#

51 reps
rest 90 sec
3 min AMRAP
Burpees, touch 6”

47 reps
rest 90 sec
3 min AMRAP
Row for Cal

71 reps 
*note ind scores and total

179 total reps

*you can compare scores to OC Throwdown qualifier scores
+
Gymnastics skills practice
*Levers: worked front/back 
*Triple Unders: couldn't string them today. Got single triples though. Lol. That's confusing. 
*Free-standing HSPU's

I'm gonna spend more time on these. Need to be able to string multiples. 

141201

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster, 3 x 1 tough, rest 30 sec
A2. CTB Pull Ups, 3 x 25 unbroken reps, rest 4 min

255, 25

270, 25

275, 25. (Failed 285, 280; c2b were smooth)

B. Dragon Flags, 5 x 6-8 reps, rest as needed

5x8
+
Row 2k for time:

7:00.3  not good. Wanted 6:45, fell off towards end. Pushed through. Got better today. 

141129

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 1 mile, rest 5 min x 3 **consistent times

First one, timer messed up. But I know it had to be sub 7. 

Other two, 6:47, 6:43. 

P.M. 

Had to front squat. Was getting stir-crazy at my apt. Haha. Wanted to see how it felt (for hi-temp comp). Worked up to heavy double. 385x2

15 min @ 80%
50 High Knee Jump Rope
5 Burpee Bar Muscle Ups
20 Wall Ball, 20#
15 Cal Row

4+50
rest 5 min

15 min @ 80%
Run 200m
20 KB Swings, 70#
20 Push Press, 115#
50 Double Unders

3+234

141128

The Transition
W5 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:35/500m, rest 3 min x 8

Started too fast. Huge improvement from last week though. 
Did HS walk. 1:14

Got 88 ft unbroken. We're gonna do these again this afternoon: couplet with triple unders. 

P.M.
3 sets not for time:
4-5 Bar Muscle Ups
10 L-sit on Pull Up Bar + 5 Toes to Bar  
5 Heavy DB Snatch/arm alternating

Done
+
A. Power Snatch- build to 1RM

225. Failed 235
+
12 min EMOM
3 Squat Snatch, 135# TnG + 3 Muscle Ups

Done
+
5 rounds for time w/ weight vest 20#
5 HSPU’s, 10” deficit
2 Rope Climb, 15’ Legless
5 Box Jumps, 40"

16:44
+
Practice Triple Unders

3 rds

10 triple unders

Max distance HS walk

Managed to string 3 triples together once. Also PR on HS walk. 91 feet. 

141126

Wednesday- OH Work + Aerobic + LP
A. 120ft HS Walk for time: Goal is unbroken if you have 120ft straight

1:28

6 sets of 20 ft. (At Bandit) First 5 sets ub. Came down (off balance) in set 6. Gonna do this again Friday. I'll have access to the gym floor then--how we did hs walks/triple unders on Saturday. 
+
Regionals 2014 event 6
For time:
50 Cal Row
50 Box Jump Overs, 24”
50 Dead Lifts, 180#
50 Wall Ball, 20#
50 Ring Dips
50 Wall Ball, 20#
50 Dead Lifts, 180#
50 Box Jump Overs, 24”
50 Cal Row
**21 min time cap

21:22. Got 28 cals on rower. (22 from finishing.)

141125

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 10

Ran 1st one at 1:36; didn't count it. Also, unlike last Tuesday (on track), these were at Bandit, so there's a turnaround. Feel like all these times were sub 1:30 if they were at the track. Getting better every day. 

1:29, 1:30, 1:30, 1:30, 1:29,

1:31, 1:33, 1:33, 1:31, 1:30

P.M.
For time:
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 500m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m
**Goal is 8:30

9:08. Bummed. Burpees weren't fast enough. 

Better day tomorrow. Gonna do the HS walk in segments, because I don't have a strip to do it. Then, I'm gonna go for it again on Friday. 

141124

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster, 5 x 3 tough, rest 30 sec
A2. CTB Pull Ups, 5 x 21 unbroken reps, rest 4 min

All c2b butterflied straight. Much better than last week. 

215, 21

230, 21

240, 21

250, 21

Failed 260, dropped to 255. 21

B. Dragon Flags, 5 x 4-6 reps, rest as needed

5x6. Got some work to do on these. Hips broke a little, and last 6 inches needs more control with descent. 

+
Air Bike 10 min Max Cal

141122

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 6 **consistent times

3:23, 3:28, 3:27,

3:25, 3:25, 3:24

P.M. 
12 min @ 80%
Row 250m
10 Wall Ball, 30#
25 Heavy Jump Rope Double Unders

5+253

rest 5 min
12 min @ 80%
Air Bike 15 Cal
15 Power Snatch, 75#
10 GH Sit Ups

4+10

rest 5 min
12 min @ 80%
7 CTB Pull Ups
7 HSPU’s
14 KB Swings, 70#
21 Box Jump Overs, 20"

5+16

141121

W4 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:35/500m, rest 3 min x 8

1:36.3, 1:35.6, 1:37.4, 1:38.1

1:38.5, 1:38.7, 1:39.6, 1:40.0

Legs were shot/fatigue. No problem. I'm getting there.  
Off to finish some patient charts at work. Had to row earlier than I intended. Looking forward to this afternoon. 

P.M.
3 sets not for time:
5 Bar Muscle Ups
10 L-sit on Pull Up Bar + 5 Toes to Bar  
5 Heavy DB Snatch/arm alternating 75#
+
A. Hang Snatch from Below Knee- build to 5RM, no straps, no letting go of the bar

225x5
+
16 min EMOM
1st- 1 Snatch + 9 OHS, 135#
2nd- 10 Burpees touch 8” above reach

Done
+
5 rounds for time w/ weight vest 20#
5 Muscle Ups
5 Box Jumps, 30”, step down

19:37. Humbling for sure.  First set took 5 min. Kept failing. The 3rd and 4th sets were best. Was 2+2+1. Last set I ripped pretty bad. It's all good though. Got better. Definitely forced me to have a quicker turnover. 

+
Practice Triple Unders

We made this a WOD:

3 rounds:

10 triple unders

Max distance unbroken HS walk in basketball gym. 

Got 42 feet, 77 feet, 60 feet. 

77 feet is personal best. 

141119

Wednesday- OH Work + Aerobic + LP
A. 25ft Unbroken HS Walk into AMRAP Strict HSPU’s on wall x 5 sets, rest 2 min

5 for 5 on hs walks. No missed attempts. 

Hspu sets were 16, 12, 9, 10, 8

+
15 min @ smooth aerobic effort
Run 400m
Row 500m
60 Double Unders

2 full+ 959 (was hitting 60 right after time expired.) Stayed smooth. 

+
Sled Sprint w/ 185 including sled weight, 25 sec ALL OUT x 4, rest 5 min b/w sets

Done. 

IT band is nagging on my right trochanter. Kinesiotaping it and rolling it. Won't limit anything; just letting you know. 

141118

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 8
1:30, 1:28, 1:27, 1:28,

1:28, 1:28, 1:29, 1;28

P.M.
3 min @ 90% aerobic
3 Bar MU’s
5 Burpee Box Jump Overs, 24"

1) 4+3   2) 4+3
3 min rest
3 min @ 90% aerobic
3 Ring HSPU’s
25 Double Unders Unbroken

1) 2+1   2) 2+1
3 min rest
3 min @ 90% aerobic
10 Over Head Squats, 95#
10 Lateral Burpees Over Bar

1) 3+0   2) 2+17
3 min rest
3 min @ 90% aerobic
10 Power Cleans, 95#
10 Wall Ball, 20#

1) 3+11   2) 3+12
rest 8 min
Repeat ALL
**goal is same or more second time through

Stir the pot again. 

141117

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster, 5 x 5 tough, rest 30 sec
A2. CTB Pull Ups, 5 x 19 unbroken reps, rest 4 min 

All c2b were unbroken, but some sets were not butterflied straight thru. See below. 
200, 19. (17 fly, 2 kip)

215, 19. All bf 

230, 19. 16 fly, 3 kip

240, 19. All bf

250, 19. 16 fly, 3 kip. 

Think the thrusters caught up to me today. That's what training is for. Got better. 
B. Stir the Pot on Swiss Ball- 1:15 min x 5, rest as needed

Phys ball wasn't in gym. Did it on wall ball. Was difficult, but still maintained 1:15. Gonna do this again tomorrow for good measure. 
+
Air Bike @ 70RPM 30 sec
Air Bike easy 30 sec
x 15 sets

185 cal. 5.1 miles

141115

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 5 **consistent times

3:21, 3:25, 3:28, 3:29, 3:27

P.M. 
Fittest Games Qual #4

230 reps

rest 10 min

12 min @ 80%
Row 250m
5 Burpee Ring Muscle Ups
10 Box Jump Overs, 24"

4+252

rest 5 min

12 min @ 80%
Run 200m
50ft Bear Crawl
50 Double Unders

4+170

Calves literally cramped for round and a half. Never stopped though. Eventually cramps went away towards end of ind 2. Managed to still get 2 UB dub sets. 

141114

W3 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:36/500m, rest 3 min x 8
1:34.9, 1:35.6, 1:36.1, 1:36.3

1:37.2, 1:38.3, 1:38.3, 1:38.3

Piriformis started locking up after round 2. Nothing like starting the day off with a struggle/grind. Makes everything else seem easy.

P.M.
3 sets not for time:
8-10 Toes to Bar, focus on speed
10-15 sec L-sit on Rings, external rotation as much as possible from shoulders 
10 Russian KB Swings, heavy

Done
+
(Fittest Games Qual)
A. Snatch Cluster, 1.1.1, build to a tough set but not a max.  Keep it sharp and focus on technique

225 for cluster. Kept it short and sweet. 
+
Fittest Games Qual #3
4 min AMRAP
DL/HSPU's

98 reps. (Finished 14 deads)
+
16 min EMOM
1st- Row 12 Cal
2nd- 30 sec Double Unders

Done

141112

Wednesday- OH Work + Aerobic + LP
A. 25ft Unbroken HS Walk into AMRAP Strict HSPU’s on wall x 5 sets, rest 2 min

14, 10, 7, 6, 8

Biggest struggle was staying in handstand when I approached wall. A couple of times, I got to close to wall and kicked backwards. That happened 3 times. When that happened--sets 1 and 4-- I started that set over with hs walk to keep it continuous into wall. 

Goal for reps was at least 10 each set. (50 total) Close, but no cigar. 
+
15 min @ smooth aerobic effort
1 Turkish Get Up/arm, 70#
50ft Single Arm Farmer’s Carry, 70# R
50ft Single Arm Farmer’s Carry, 70# L
50 Double Unders
15 Alternating Step Ups, 24"

5+152

(15 step ups short of 6 full)
+
Sled Sprint w/ 185 including sled weight, 22 sec ALL OUT x 6, rest 5 min b/w sets 

Done 

141111

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 200m x 8

1:33, 1:25, 1:28, 1:29

1:27, 1:24, 1:28, 1:27

P.M.
3 min @ 90% aerobic
2 Muscle Ups
10 Steps Fast Walking Lunges

1:  8+2     2:   7+0
3 min rest

3 min @ 90% aerobic
4 HSPU’s
8 KB Swings, 70#
4 Burpees, touch 6"

1:  4+0     2:   3+0
3 min rest

3 min @ 90% aerobic
5 Power Cleans, 155#
10 Toes to Bar
15 Wall Ball, 20#

1:  2+13     2:   2+4
3 min rest

3 min @ 90% aerobic
15 Power Snatch, 75#
30 Double Unders

1:  2+4     2:   2+6
rest 8 min
Repeat ALL
**goal is same or more second time through

Not my best day. Feel like I didn't eat enough today. Better day tomorrow. 

141110

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster w/ axle Bar, 5 x 3 tough, rest 30 sec

185

210

225

235: had problems cleaning this set. Once I got under it (after 2-3 misses) the thruster part was no problem. Still kept the rest 30 seconds, and subtracted the time to make sure I didn't go over 4 min rest from start. 

240: had no problems with this set. Cleaned it first time. 
A2. CTB Pull Ups, 5 x 17 unbroken reps, rest 4 min

All unbroken. Gettin better. 

B. Stir the Pot on Swiss Ball- 1 min x 5, rest as needed **youtube it

Rest in between was all 1:25 and less. 

+
Air Bike @ 68RPM 30 sec
Air Bike easy 30 sec
x 15 sets

179 cal 

5.2 miles

141108

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 5 **consistent times

***Spartan Race. Had a blast. Met one of your gym members: Brandon Renfroe. Talked for awhile. Really cool guy. 

P.M. 
12 min @ 80%
50 Unbroken DU’s x 2
20 Wall Ball, 20#
4 Muscle Ups

2+0. On 3rd round, tripped up at 46, and didn't get past it. On a positive note, the first 2 rounds were the best I've done with unbroken dubs. 
rest 5 min

12 min @ 80%
Row 250m
15 Smooth Toes to Bar
10 Burpee Box Jump Overs, 24"

4+0

rest 5 min
12 min @ 80%
Run 200m
10 Push Press, 115#
5 Squat Cleans, 185#

5+200. 

141107

W2 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:37/500m, rest 3 min x 8

1:37.6, 1:37.0, 1:36.6, 1:35.5

1:37.0, 1:36.9, 1:36,4, 1:37.0

P.M.
3 sets not for time:
8-10 Toes to Bar, focus on speed
10-5 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24” ***Rebounding off box, ask me about this before you do it,  making sure on this standard for the qualifier

Done
+
(Fittest Games Qual)
A. Snatch, build to 3RM , in 5 min

235x3
B. 1 min AMRAP Bar Muscle Ups

15
+
21-15-9
CTB Pull Ups
KB Swings, 70#
Box Jumps, 24"

4:26
+
+
16 min EMOM
1st- 15 KB Thrusters, 35#/hand
2nd- 30 sec Double Unders

Done

141105

Wednesday- OH Work + Aerobic + LP
A. Push Jerk, build to 10RM *no pause at the shoulder

240x10

Got 250x7
+
15 min @ smooth aerobic effort
Row 250m
25ft Bear Crawl
50 Double Unders
25ft HS Walk
10 Cal Air Bike

4+275
+
Sled Sprint w/ 185 including sled weight, 20 sec ALL OUT x 6, rest 5 min b/w sets 

Done

141104

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 80%, rest/walk 200m x 8
1:40, 1:36, 1:36, 1:36,

1:36, 1:34, 1:34, 1:33

This was at least my 90% a month ago. Gettin better for sure. 

P.M.
3 min @ 90% aerobic
5 HSPU’s
10 Russian KBS, 70#
5 Goblet Squats, 70#

1: 4+5       2: 4+6
3 min rest
3 min @ 90% aerobic
2 Muscle Ups
25 Double Unders

1:  4+2      2: 4+8
3 min rest
3 min @ 90% aerobic
5 Push Press, 115#
10 Dead Lifts, 115#
15 Box Jumps, 24”

1: 3+10       2: 3+4
3 min rest
3 min @ 90% aerobic
5 Burpees
7 Wall Ball, 20#
20 Double Unders

1: 3+12       2: 3+8
rest 8 min
Repeat ALL
**goal is same or more second time through

141103

Monday- Thruster/Pull Up CP + Core + Cyclical MAP

Lil background info. Yesterday I felt horrible. Was coughing nonstop, felt achy all over, almost flu-like. Tried to do an active recovery run and had to stop 2 min in cause I couldn't breathe. Took some cold meds and went to sleep at 7pm. Woke up a few times, but didn't actually get out of bed til 6:15 this mornin. So roughly 11hrs straight in bed. Went to work, and felt ok today. So I'm stoked that I was able to still perform today. Almost called in sick, and I never do that. Thanks be to God.  I feel 100% better today. Still a little congested, but not weak. Grateful to be able to train today. 
A1. Thruster, 5 x 5 tough, rest 30 sec
A2. CTB Pull Ups, 5 x 15 unbroken reps, rest 4 min

Thrusters: 185, 195, 205, 215, 230

Heaviest set of 5 thrusters I've ever done.

Still got some left in tank.  

C2B: all butterflied and UB. Felt great. 

B. Stir the Pot on Swiss Ball- 1 min x 5, rest as needed

Intense. Hardest core work I've done in a long time. Definitely gonna do this more. 

First two sets 1:1 rest. Rest were 1:1.5. 

+
Air Bike @ 65RPM 30 sec
Air Bike easy 30 sec
x 15 sets

171 total cal 

5.1 miles 

141101

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 4 **consistent times

3:20, 3:25, 3:24, 3:20

P.M. 
12 min @ 80%
25 Unbroken Double Unders x 3
15 Push Press, 95#
15 KB Swings, 70#
10 Bar-Facing Burpees

3+25. Tripped up a few times. Twice my rope hit my kettle bell on the ground. 

rest 5 min
12 min @ 80%
Row 250m
20 Wall Ball, 20#
12 GH Sit Ups

4+270

rest 5 min
12 min @ 80%
Run 200m
10 HSPU’s *strict at first then kip to keep unbroken
10 Hang Squat Clean, 95#

5+30

All hspu were strict and unbroken. 

141031

W5 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:40/500m, rest 3 min x 8
1:39.6, 1:37.9, 1:37.5, 1:37.1, 1:37.3, 1:36.0, 1:37.4, 1:36.4

P.M.
3 sets not for time:
8-10 CTB Pull Ups- focus on speed
10 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24"

Done
+
A. Hang Snatch, no hook grip, build to 3RM  205. 
+
14 min EMOM
1st- 7 OHS, 115#
2nd- 10 Toes to Bar

Done
+
+
3 rounds for time:
7 Dead Lifts, 345#
7 Muscle Ups

4:42

141026

Worked on light snatch balance and drop snatch balance; pause snatches 95-135 lbs working on bar path and timing. 

Triple unders. Got two consecutive. 

Easy Air assault/active recovery:

30 cal

10 alt pistols. 

x4

141029

Wednesday- Jerks + Cleans + ME MAP’s Varied
A. Split Jerk- build to 1RM

330

Had some good attempts at 340, which I've never attempted. Progress. 
+
For time:
10 Power Cleans, 135#
10 Power Cleans, 155#
10 Power Cleans, 175#
10 Power Cleans, 195#
10 Power Cleans, 215#

5:15
+
Row 15 min @ easy pace 

3979m (1:53 pace)

-- 

141028

Tuesday- A.M. Air Bike P.M. MAP 30/30’s—>90/90’s Low Vol
A.M.
150 Cal for time on Air Bike

10:55

P.M.
10 rounds for time:
4 Burpees
6 KBS, 70#
8 Wall Ball, 20#
**8 min is goal

7:54

141027

Monday- Snatch Int + GW EMOM’s + Row
A. Snatch, 1RM

245. 
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
250m Row

5+12

+
Row 450m @ 1:37/500m
rest 90 sec
x 4

1:36.3, 1:38.5, 1:41.7, 1:41.1

141025

Saturday- A.M. Run fasted P.M. 10/5’s MAP
A.M.
Run 20 min out of bed fasted **Don’t get lost

P.M. 
Open WOD 14.4
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wall Ball, 20#
30 Power Cleans, 135#
20 Muscle Ups
**Get passed 1 round

12 cals in round 2

Did some deadlifts and bench afterwards. 

141024

W4 - Deload
Friday- A.M. Row P.M. Gym + Snatch + EMOM CP Based
A.M. 
Row 5k for time:

18:27.7 (goal was 18:00; I'll get sub 18 next time)

P.M.
3 sets not for time:
1 Legless Rope Climb
10 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24"

Done
+
A. Power Snatch, 1RM 

215

Not a great day. Failed 225 many times.  Timing was bad. Had no violence with hip extension. Felt really slow/not explosive.
+
rest as needed
25 Power Snatch @ 75% of A

3:11 @ 165

141022

Wednesday- Jerks + Cleans + ME MAP’s Varied

A.M.
30 min Air Bike
30 sec @ 90% effort 
30 sec @ 50% effort 
rest 5 min b/w sets 15 & 16

179 cal 5.1 miles

181 cal 5.1 miles

P.M.
A. Split Jerk- build to tough single

325
B. Power Clean @ 255, 30 reps for time:

9:52. 
+

On a 5 min Running Clock for 5 sets
5 Unbroken Bar Muscle Ups
12 Unbroken Toes to Bar
20 KB Swings, 53#
10 KB Front Squats, 53#/hand
50 Double Unders 
**Go slower on the first one
**video first and last set  

2:52, 3:04, 3:14, 3:20, 3:15

141021

Tuesday- A.M. Air Bike P.M. MAP 30/30’s—>90/90’s Low Vol
A.M.
30 min Air Bike
30 sec @ 90% effort 
30 sec @ 50% effort 
rest 5 min b/w sets 15 & 16

Doing air bike tomorrow am. 

P.M.
60 sec DB Snatch Alternating, 55#
60 sec rest
60 sec (30 sec Burpees touch 6”, 30 sec Walking Lunges)
60 sec rest
60 sec Air Bike
60 sec rest 
60 sec Double Unders
60 sec rest
60 sec (30 sec Wall Ball, 20#, 30 sec Box Jumps, 24” step down)
60 sec rest
x 5 sets

Db snatch: 25, 26, 25, 24, 24

Burpees: 13, 13, 12, 11, 12

Walking lunges: 28, 28, 26, 26, 25

Air assault: 20, 19, 15, 13, 15

Dubs: 78, 91, 72, 72, 75

Wall balls: 18, 18, 17, 17, 17

Box jumps: 16, 15, 12, 14, 13

141020

Monday- Snatch Int + GW EMOM’s + Row
A. Snatch x 1, 10 min EMOM, start @ 50%, add 5%/min.  If you 100% success, continue off the clock as high as possible.  Done after first miss

230. Missed 240. Rocked back on my heels in bottom, which is a positive. Usually miss out front. 
+
21 min EMOM
1st- 12 OHS, 135#
2nd- 12 CTB Pull Ups
3rd- 12 Ring Dips

All unbroken. Rounds 4 and 6 got a little off rhythm, but didn't drop off bar. All c2b were 12-15 seconds. 
+
Row 400m @ 1:37/500m
rest 90 sec
x 4

Right there. Breathing getting better. 

141019

Sunday fun day 

Did some strict press, push press. Then some Spartan fun  

141018

Saturday- A.M. Run fasted P.M. 10/5’s MAP
A.M.
Run 20 min out of bed fasted

Turned into more like ~5-6 miles this morning. Ran Bethel trails, and seriously got lost. Good thing josh was there and managed to find me. Was seriously worried for awhile. I guess that covers the variance across a different domain. lol
I think I might surprise myself at the Spartan race. Run felt amazing. 

P.M.  

Had to go a lil earlier than normal. Buddy Walk is today. 
10 min @ 85% effort
50 Double Unders
10 Wall Ball, 30#
7 CTB Pull Ups

5+41

rest 5 min

10 min @ 85% effort
Run 200m
10 Dead Lifts, 225#
5 HSPU’s kipping, 10” deficit

4+210

rest 5 min

10 min @ 85% effort
Row 250m
10 Over Head Squats, 115#
2 Burpee Bar MU's

4+255

rest 5 min

10 min @ 85%
Air Bike 10 Cal
10 Push Press, 115#
10 GH Sit Ups

5+24

141017

W3
Friday- A.M. Row P.M. Gym + Snatch + EMOM CP Based
A.M. 
Row 5k @ 75%
**every 500m hop off and do 5 Strict Toes to Bar

1:46.1 avg 500m

P.M.
3 sets not for time:
1 Legless Rope Climb
10 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24"

Done
+
A. 2-position Snatch, build to tough single (Above Knee, Below Knee)

235x2

Hit 245 above knee, missed below. Did this twice. Close but no cigar. 
+
16 min EMOM
2 TnG Snatch, 165# + 2 Muscle Ups

Done
+
rest 2-3 min
+
16 min EMOM
2 Clean to Thrusters, 205# drop from top + 6 Toes to Bar

Done

141015

I Wednesday- Jerks + Cleans + ME MAP’s Varied

Got off early from work today. Took advantage of it.
A. Back Rack Split Jerk.Split Jerk- build to tough set

305. Got 315 back jerk, missed split. 
B. Power Clean.Hang Clean, 2.2, build to tough set, TnG on all

265x2. 265x2

+
On a 5 min Running Clock for 5 sets
5 Unbroken Muscle Ups
12 Unbroken Toes to Bar
12 Burpees touch 6” above reach
21 Wall Ball, 20#
50 Double Unders 
**Go slower on the first one 

3:06, 3:26, 3:54, 4:14, 4:43

Deadlifts:

315x5

365x5

405x5

455x3

475x2

All TnG