140903

Wednesday- Throwing + Cl&J Tech + Tester
A. Max Effort OH Granny Toss w/ 20-30# med ball- 1/30 sec for 5 min
B. 3-part pause Clean.Jerk- 1.1, build to tough set, pause 1” off ground, knee cap, high hang then clean from there

225. Couldn't generate as much power as I wanted from the pause at high hang. Stopped there. Wanted to stay strict with the high hang position / technique. 
C. Back Squat- 3 x 3, rest 2 min (moderate, tough sets, not 3RM or even close)

410x3 across. Felt twice as heavy as last week, even though it was only 5 lbs more. 
+
3 rounds for time:
20 Shoulder to OH 95#
Run 400m
15 Toes to Bar

8:42. 

140902

Tuesday- A.M. Swim P.M. Gym Skill Warm Up + MAP Mixed Varied no squat
A.M.
Swim- 100m swim, rest 2 min x 5

2:03

2:18

2:19

2:12

2:10

P.M.
Spend 15 min or so practicing:
**HS Holds, Free Standing HSPU’s, HS Walk
**Front Levers, Back Levers, Skin the Cat
**Pistols, Triple Unders
****Pick 1 or 2 from each category

Got 2 freestanding hspu without breaking/touching floor. Making progress. 

+
5 sets @ high effort
Row 500m
3 Burpee Muscle Ups
8 CTB Pull Ups
15 Box Jumps, 30” step down
15 Wall Ball, 30#
50 Double Unders
rest 5 min
*mix and match order every time through, stay consistent

5:36

5:24

5:41

5:34

5:44

140901

Monday- Gym Warm Up + Jumping + Snatch Position work + EMOM Sq/Gym breathing based
3 sets not for time:
2-3 Wtd Muscle Ups (15# in vest)
3-5 OHS Pistols w/ light bar
6-8 Strict Toes to Bar
+
A. Broad Jump- 1 max effort/30 sec for 5 min
B. Pause Hang Power Snatch.Snatch Balance- 3.3 x 5 sets, Pause at knee cap for 1 sec for the hang, not a dynamic start.

Worked up to 215 for complex
+
16 min EMOM
1st- 12 DB Snatch, 65# (used 75# cause we didn't have 65. Not by choice. Ha)
2nd-12 Cal Row
rest 3 min
16 min EMOM
1st- 10 DB Thrusters, 45#/hand
2nd- 10 Toes to Bar

Done

140830

Saturday- A.M. MAP Row 30/30’s P.M. Mixed Aerobic/Core/Stability + LE x 3
A.M.
30 sec Row @ 90% aerobic effort
30 sec Row @ 50%
x 23
*note pace/500m- keep consistent throughout.
Avg 500 (total): 1:56,  

90%: 1:46 pace

50%: 2:08 pace

5946m total

P.M.
20 min @ aerobic effort
50m Farmer's Carry, 70#/hand
50 Double Unders
10 GH Sit Ups
20m HS Walk
20 steps Walking Lunges

5+25 m 
+
3 sets @ 97%
8 TnG Squat Clean to OH, 135#
25 sec Air Dyne Sprint
rest 6 min b/w sets

:52, :51, :51

140829

4 weeks to PBB
Friday- Snatch & Cl&J Int + CP Battery/Skill based (DB’s or KB’s) + CP Battery Tester w/ UB Gym
A. Snatch build to 2RM TnG

205

Jumped to 225. Missed. 
B. Power Clean & Push Jerk- 1.1, build to a tough double, not TnG

265x2. Missed 2nd jerk

245x2 before 
+
12 min EMOM
1st- 5 Hang Squat Clean to Thrusters, 53#/hand KB's
2nd- 1 heavy Wtd Pull Up + 4 Unbroken Muscle Ups

70 for pu, done 
+
For time:
5 Legless Rope Climbs
4 Over Head Squats, 245#

Finished 2 OHS at 2:30, then preceded to miss for the next 5 min. Finished at 7:42. Very painful lesson to learn. Should've waited 20 secs more before starting OHS. Guess it's better to learn this now than in competition, but it doesn't change how frustrating that was. 

Still getting better. Got to stay positive. 

140827

Wednesday- Throwing + Cl&J Tech + Tester
A. Max Effort OH Granny Toss w/ 20-30# med ball- 1/30 sec for 5 min

Done 
B. High Hang Clean.Jerk- 3.1, build to tough set, no letting go of bar

225
C. Back Squat- 3 x 3, rest 2 min (moderate, tough sets, not 3RM or even close)

405 across 
+
3 rounds for time:
20 Ring Dips
30 Wall Ball, 30#
40 Double Unders

9:28

140826

Tuesday- A.M. Swim P.M. Gym Skill Warm Up + MAP Mixed Varied no squat
A.M.
Swim- 100m swim, rest 2 min x 4
2:10, 2:15, 2:22, 2:09 

(Used hand paddles; wife has been working on my technique. Still working on "pulling through the water". Swam Sunday also. Getting better for sure.)

P.M.
Spend 15 min or so practicing:
**HS Holds, Free Standing HSPU’s, HS Walk
**Front Levers, Back Levers, Skin the Cat
**Pistols, Triple Unders
****Pick 1 or 2 from each category

Worked on freestanding hspu, front levers, and pistols
+
5 sets @ high effort
Row 500m
12 CTB Pull Ups
20 Alternating DB Snatches, 65#
25 Box Jumps, 24” step down
15 HR Push Ups
40 Double Unders
rest 5 min
*mix and match order every time through, stay consistent

Battled some demons today, and got better. Dug deep. 

5:42, 5:46, 7:03, 6:42, 6:50

140825

Monday- Gym Warm Up + Jumping + Snatch Position work + EMOM Sq/Gym breathing based
3 sets not for time:
2-3 Strict Muscle Ups
3-5 OHS Pistols w/ light bar
6-8 Strict Toes to Bar

Done
+
A. Broad Jump- 1 max effort/30 sec for 5 min

Done
B. 3-Positions Snatch- 1 set/90 sec for 6 sets, 60-75% 1RM, keep fast and sharp.

175
+

16 min EMOM
1st- 8 TnG Sq Snatch, 95#
2nd- 8 Burpee Box Jumps, 24”
rest 3 min

Done
16 min EMOM
1st- 10 Thrusters 95#
2nd- 8 Toes to Bar + 25 Double Unders

Did not finish. No excuses. Hit the wall. Almost passed out. 4 and a half rounds. 

Better day tomorrow. 

140823

Saturday- A.M. MAP Row 30/30’s P.M. Mixed Aerobic/Core/Stability + LE x 3
A.M.
30 sec Row @ 90% aerobic effort
30 sec Row @ 50%
x 20
*note pace/500m- keep consistent throughout.

1:47, 2:03

P.M.
20 min @ aerobic effort
50m Front Rack KB Carry, 70#/hand
2 Turkish Get Ups/arm, 53#
20 sec accumulate L-Sit on Rings
20m HS Walk
50m Bear Crawl

3+54

+
3 sets @ 97%
8 TnG Power Clean to OH, 155#
25 sec Air Dyne Sprint
rest 5 min b/w sets

:54, :49, :46

140822

5 weeks to PBB
Friday- Snatch & Cl&J Int + CP Battery/Skill based (DB’s or KB’s) + CP Battery Tester w/ UB Gym
A. Snatch from below knee- build to a tough single

245. That is not a typo! No video. 3 witnesses. Haha
B. Hang Power Clean & Push Jerk- build to a tough single

285
+
12 min EMOM
1st- 7 KB Thrusters, 70#/hand
2nd- 4 Unbroken Muscle Ups

Done 
+
8 min AMRAP
8 OHS, 185#
8 Wtd Pull Ups, 53#’s

2+12

140820

Wednesday- Throws/Jumps + Oly Power/Speed + LE x 5-2 sets
A. 1 Box Jump/30 sec for 5 min, 40” box
B. Snatch- build to a tough single, if feeling it go for 1RM

230
C. Clean & Jerk- build to a tough single, if feeling it go for 1RM

285
+
Row 500m
rest 90 sec
Row 500m    

1:33.8

1:38.9

140819

Tuesday- A.M. Swim MAP P.M. MAP High Effort Varied
A.M.
Swim 50m @ high effort, rest as needed x 6

58-69 seconds. 66 avg
+
Swim 150m x 2, rest as needed

3:53, 3:57

P.M.
10 sets @ high effort
7 Ring Dips
10 Alternating DB Snatch, 65# 
10 Jerk Grip OHS, 65#
15 Sec air Dyne
rest 90 sec b/w sets
*change order every time through it, try to keep consistent times

Did everything Rx except for snatches. The jerk grip didn't bother my ring finger because I put all the weight in my first 3. Subbed pistols for snatches. Started with 10 alt 53#, did that for 3 rds. Realized how dumb that was (and the exact reason I don't write my own programming) and finished the other 7 rounds with 12 alt pistols. 

My boss (PT) advised me to be easy on the grip for a few days. I'm not sure if I'll be able to max tomorrow. Need to get this healthy. I'll see how it responds. Gonna keep soaking it, etc. Bums me out, but I know they're right, and it needs time to get all the swelling/infection pumped out of there.... I apologize for the novel. Ha 

1) 1:12

2) 1:10

3) 1:17

4) 1:18

5) 1:16

6) 1:11

7) 1:11

8) 1:13

9) 1:14

10) 1:07

140818

Monday- Gym WU + Oly 3rd Pull + EMOM WL/Gym
3 sets not for time:
1-2 Strict Muscle Ups
20-30ft HS Walk
30 sec Face Up plank hold on GHD

Done 
+
2-position Snatch, build to heavy set, High Hang, Below Knee Cap

185. Def not my best day. Feel weak for admitting it, but my hand bothered me today. It's less swollen than yesterday, so I still think I'll come around soon. I wasn't able to finish the metcon. Got into the second round. First round was :59, and I couldn't go anymore without injuring myself. Feel bad for stopping, because regardless, even if it's the smartest thing long term, I don't like being "defeated." I guess I let my pride get in the way of being rational. Felt over-exerted with everything. 

+
2 TnG Hang Cleans @ 225/min for 5-8 minutes 

Def wasnt pretty, but survived, 8 min. 
+
5 rounds for time:
10 Steps Walking Lunges @ 205#
10 CTB Pull ups

140816

Saturday- A.M. MAP Run/Row P.M. MAP Varied
Row 1000m
rest 2:45
Run 800m
rest 2:45
x 3
*goal is consistent times across the board
3:33.4, 3:33

3:33.1, 3:35

3:33.7, 3:28

Was sitting in a continuing ed class for PT today, when I noticed my finger was swollen, red, and warm to touch. Went to  urgent care and they I & D'd it with a scalpel, gave me Bactrim. Somehow, one of my rips from a couple weeks ago, sealed with an infection. It's all good though, gauzed that sucker up and finished the workout with Josh and Edwards today. Great day overall. 

P.M.
5 sets @ high aerobic effort
Air Dyne 2 min
15 Thrusters, 45#
10 Box Jumps, 35” step down
10 GH Sit Ups
5 Burpee Muscle Ups
rest 5 min b/w sets
*change order every time through it, try to keep consistent times

1) 4:30

2) 4:48

3) 4:33

4) 4:28

5) 4:26

140815

Thursday 

5 rds not for time

300m row 

20 GHD sit-ups 20# ball

Friday-  Gym Warm Up + Oly Intense Full/Sn/Cl&J + FSQ + UB Tester
3 sets not for time:
10-12 CTB Butterfly Pull Ups
10ft Lateral HS Walk against Wall
4-6 OH Pistols/leg *use light bar
+
A. Snatch Cluster- 1.1 x 4 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets 

215
B. 3 TnG Clean, build to a tough set

275
C. 20 Shoulder to OH for time @ 205, taken from ground if dropped

1:14

19 UB then 1. Can't make this stuff up. Ha. 
C. Front Squat @ 23X1- build to a tough set of 3, follow tempo

340x3
+
5 rounds for time:
5 Bar Muscle Ups
3 Ring HSPU's

10:37

140813

Wednesday- Throws/Jumps + Oly Power/Speed + LE x 5-2 sets
A. Granny Toss OH- 1/30 sec for 5 min w/ 20-30# ball (focus on hip extension not arm throw)
B. Hang Power Snatch from below Knee- 1 rep/min x 15, start @ 70% and build, *video 1 set

C. Power Clean.Push Jerk - 1.2, build to a tough set quickly

260
+
5 sets ALL OUT
7 Squat Clean Thrusters, 115# TnG
35 sec Air Dyne Sprint
rest 5 min b/w sets  

140812

Tuesday- A.M. Swim MAP P.M. MAP High Effort Varied
A.M.
Swim 50m @ high effort, rest as needed x 8

Avg was 1:05
+
Swim 100m x 2, rest as needed

2:33, 2:27

P.M.
10 sets @ high effort
3 Burpee Muscle Ups
5 Burpee Box Jumps, 24”
7 KB Swings, 70#
20 Double Unders
rest 90 sec b/w sets
*change order every time through it, try to keep consistent times

1) 1:09

2) 1:19

3) 1:10

4) 1:30

5) 1:19

6) 1:46

7) 1:23

8) 1:40

9) 1:30

10) 2:16

There were 2-3 sets where I had to slow down and rechalk each time. I failed two MU from sliding on the rings. Couldn't keep my hands dry. Otherwise, felt solid. Everything else felt fluid, including dubs. No trips. 

140811

Monday- Gym WU + Oly 3rd Pull + EMOM WL/Gym
3 sets not for time:
4-6 Muscle Ups
20-30ft HS Walk
30 sec Face Up plank hold on GHD

Done. 
+
High Hang Snatch- build to a heavy set of 3 *video

190x3
+
High Hang Clean- build to a heavy set of 3 *video
*torso completely vertical on high hang position

245x3
+
20 min EMOM
1st- 4 Steps Front Rack Lunges, 205 + 2 Front Squats, 205#
2nd- 10 CTB Pull Ups + 8 Box Jumps, 24"

140809

Saturday- A.M. MAP Run/Row P.M. MAP Varied
Row 1000m
rest 3 min
Run 800m
rest 3 min
x 3
*goal is consistent times across the board
3:33.3, 3:30

3:34.6, 3:40

3:37.0, 3:45

P.M.
5 sets @ high aerobic effort
Air Dyne 2 min
20 Wall Ball, 20#
5 Man Maker’s, 30# DB’s
3 x 5 Unbroken Toes to Bar
5 Single Muscle Ups
rest 5 min b/w sets
*change order every time through it, try to keep consistent times

5:00, 5:01, 5:30, 5:56, 5:43

140808

Thursday

Mobility 

Not for time. 4x20 GHD sit-ups with 20# ball

Friday-  Gym Warm Up + Oly Intense Full/Sn/Cl&J + FSQ + UB Tester
3 sets not for time:
8-10 CTB Butterfly Pull Ups
10ft Lateral HS Walk against Wall
4-6 Pistols/leg
+
A. Snatch Cluster- 1.1.1 x 3 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets

225
B. 5 TnG Clean, build to a tough set

260x5
C. Shoulder to OH, build to a 3RM TnG, no pause at the shoulder

245x3
C. Front Squat @ 23X1- build to a tough set of 5, follow tempo

315x5
+
5 rounds for time:
2 Legless Rope Climbs, 15’
6 pHSPU’s, 10” deficit

13:57

140804

Monday- Gym WU + Oly 3rd Pull + EMOM WL/Gym
3 sets not for time:
2 Strict Muscle Ups
20-30ft HS Walk
30 sec Face Up plank hold on GHD
Done.  Strict MU are getting better, but still got a ways to go.
+
Tall Snatch- build to a heavy set of 3 *video
155x3
+
Having problems uploading videos at gym.  Will upload them at lunch at work tomorrow. 
One of the problems I have is that both of my feet come completely off the ground when I transition into my receiving stance. 


Tall Clean- build to a heavy set of 3 *video
185x3
+
30 min EMOM
1st- 6 Steps Front Rack Lunges, 165 + 2 Front Squats, 165#
2nd- 10 CTB Pull Ups
3rd- 10 Burpees
Done

Times were consistently 13, 12, and 18 seconds (respectively). 

140806

Wednesday- Throws/Jumps + Oly Power/Speed + LE x 5-2 sets
A. Granny Toss OH- 1/30 sec for 5 min w/ 20-30# ball (focus on hip extension not arm throw)
B. Hang Power Snatch from below Knee- 2 TnG/min x 10, start @ 60% and build, *video 1 set

Worked up to 200
C. Power Clean.Push Jerk - 1.3 build to a tough set quickly

245. Felt whooped. 
+
5 sets ALL OUT
5 Burpees
5 TnG Dead Lifts, 315#
30 sec Air Dyne Sprint
rest 5 min b/w sets  

140805

Tuesday- A.M. Swim MAP P.M. MAP High Effort Varied
A.M.
Swim 50m @ high effort, rest as needed x 12

Splits were 57-68 seconds. 1min rest between

P.M.
10 sets @ high effort
3 Muscle ups
10 KB Swings, 70#
7 Squat Jumps
7 Burpees
rest 90 sec b/w sets
*change order every time through it, try to keep consistent times

1) 0:56

2) 0:54

3) 0:53

4) 0:55

5) 0:55

6) 0:55

7) 0:57

8) 0:55

9) 0:56

10) 0:54

140802

Saturday- A.M. MAP Run/Row P.M. MAP Varied
Row 500m
rest 2 min
Run 400m
rest 2 min
x 5
*goal is consistent times across the board
1) 1:40.4, 1:25

2) 1:41.1, 1:34

3) 1:41.9, 1:37

4) 1:42.5, 1:39

5) 1:42.6, 1:34

Mid morning. Went to Spartan workout on beach. Nice lil pace of burpees, squats, push-ups, and planks. Nothing too serious. Went to support my coworkers, who are getting ready for our company's team building event (Spartan Sprint on November 8). 

P.M.
5 sets @ high aerobic effort
Row 500m
12 Toes to Bar
20 DB Snatches alternating, 60#
25 Box Jumps, 24” step down
40 Double Unders
rest 5 min b/w sets
*change order every time through it, try to keep consistent times

1) rx 5:04

2) dubs, row, t2b, bj, db 4:58

3) db, t2b, dubs, row, bj 5:20

4) bj, t2b, dubs, db, row 5:17

5) t2b, dubs, bj, row, db 5:50

140801

Friday-  Gym Warm Up + Oly Intense Full/Sn/Cl&J + FSQ + UB Tester
3 sets not for time:
8-10 CTB Butterfly Pull Ups
8-10 rebounding Box Jumps, 24"
10 Steps Double OH KB Lunges 53#
+
A. Snatch Cluster- 1.1.1.1 x 3 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets

185, 200, 210

Last set felt great. Best it's felt in a long time. 
B. 3 TnG Clean + 1 Jerk, build to a tough set

285
C. Front Squat @ 23X1- build to a tough double, follow tempo

345
+
4 rounds for time:
5 pHSPU’s, 10” deficit
8 Bar Muscle Ups

8:17