141001

Wednesday- Throwing + Cl&J Tech + Tester
30 Squat Cleans @ 225 For time

6:19

I might have done 1 extra. Not that it matters (10-12secs) but I wasn't sure. 

140930

Tuesday- A.M. Swim P.M. Gym Skill Warm Up + MAP Mixed Varied no squat
A.M.
Off

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

Triple unders are improving. Very close to free standing hspu transition from walking. 
+
“Nate”
20 min AMRAP
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#

17+0

140929

Monday- Gym Warm Up + Jumping + Snatch Position work + EMOM Sq/Gym breathing based
1 x max rep Muscle Ups

11

1 x max reps Kipping HSPU's

41
+
A. Back Squat @ 30X1, build to 1RM

455
B. Back Squat @ 30X1 @ 85%- 1 x max reps

7
C. 3 min accumulated Hollow Hold

Done

140926-140927

Beach brawl

140924

Wednesday- Throwing + Cl&J Tech + Tester
A. Max Effort OH Granny Toss w/ 20-30# med ball- 1/30 sec for 5 min 
B. High Hang Snatch- build to 90% for 3 singles

220 
C. Clean- build to 90% for 3 singles

265

Jumped to 285 and hit first one.

+

Row 1000m for time:

3:15.4

140923

Tuesday- A.M. Swim P.M. Gym Skill Warm Up + MAP Mixed Varied no squat
A.M.
10 min Swim consistent

375m
+
20 min easy run

Farther than last time. 

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

Free standing hspu, front levers, pistols, triple unders
+
3 sets @ high effort
Air Bike 20 Cal
Run 200m
15 Dead Lifts, 275#
8 Burpee Box Jump Overs, 30”
Rest 1:1
*same order every time

2:53, 2:58, 3:07

140922

Monday- Gym Warm Up + Jumping + Snatch Position work + EMOM Sq/Gym breathing based
3 sets not for time:
3-4 Wtd Muscle Ups 20#
3-5 Single Arm OHS's 65#
6-8 Strict Toes to Bar

+
A. Run in Single Leg Jump- 1/30 sec for 10 min alternating (think like running in for a basketball lay up)
B. Hang Snatch from Blocks- build to a 1RM, below knee cap

225. Had some close attempts at 235. Feel lot better so far. 
+
16 min EMOM
1st- 5 Thrusters, 155#
2nd- 4 Muscle Ups
3rd- 5 Snatch, 155#
4th- 8 Toes to Bar

Done. 

140920

Saturday- A.M. MAP Row 30/30’s P.M. Mixed Aerobic/Core/Stability + LE x 3
A.M.
Air Bike 1 min
Run 1 min
rest 2 min
x 10

25 cal each on bike. 

~300m each on run 
Slept a total 9 hrs last night. Going to shower and sleep more before the pm. Goal is to sleep as much as I can this weekend. 

P.M.
Beach Brawl WOD #4

For time:

50 wall ball shots 20# to 10' target

40 T2B

30 axle bar S2OH 160#

20 deadlifts 275#

10 burpee box jump overs 30"

8:49. Did wb unbroken. Plan on doing 25x2 next time. 

+
Triple Under Practice
HS Walk Practice
Front Lever Practice

Best hs walks have felt in awhile. 

140919

1 weeks to PBB
Friday- Snatch & Cl&J Int + CP Battery/Skill based (DB’s or KB’s) + CP Battery Tester w/ UB Gym
A. 2 Position Snatch, build to a max set, (high hang, mid thigh)

205. Missed mid on 215
B. Clean- build to 1RM

265

+
Beach Brawl WOD #3

For time:

10 Thrusters 155#

7 MU

10 Snatches 155#

7 MU

10 OHS 155#

7 MU 

5:42

Mike, in all seriousness. Haven't been able to get any sleep the past few days. I'll come around. I just need to get some rest. In all honesty, I will shave a minute off the wod just by getting some rest. That's my biggest problem this week. Only been averaging 6 hrs a night. 

140914

Sunday

5-4-3-2-1-2-3-4-5

Strict UB weighted pull ups. 2 sec eccentric count. 

45#

5-4-3-2-1-2-3-4-5

Strict UB weighted dips. 2 sec eccentric count. 

HS walks for 10 min: PR. 60 feet

Swim: warmed up with couple 50ms, 100m.  

Then tested how far I could nonstop, comfortably. Did separate bouts of 350m and 400m. (Both the farthest I've done nonstop. Did 200m last Sunday.) Felt pretty good. Will be nice to see on Tuesday also. Feeling a lot more confident about the swim portion. 

140917

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

Couldn't get more than 255. Friday, I hit 285x3 tng, but by Wednesday I can't lift the bar. 
C. Back Squat- 3 x 3, rest 2 min (moderate, tough sets, not 3RM or even close)

365, 385, 405. 
+
For time:
15 Shoulder to OH, 155#
15 Toes to Bar
Run 400m
20 Shoulder to OH, 135#
12 Toes to Bar
Run 400m
25 Shoulder to OH, 115#
9 Toes to Bar
Run 400m

9:43

140916

Tuesday- A.M. Swim P.M. Gym Skill Warm Up + MAP Mixed Varied no squat
A.M.
10 min Swim consistent

350m
+
20 min easy run

Went a lot further than last run. Didnt record distance, just time. Way ahead of last week. Felt great. 

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

Front levers, hs walk, free standing hspu, pistols
+
5 sets @ high effort
Row 500m
10 Double KB Snatch, 35#/hand
20 Thrusters, 45#
30 Box Jumps, 24” step down
40 Double Unders
rest 5 min
*mix and match order every time through, stay consistent

5:21

5:37

5:24

5:32

5:27

Got off a little later from work than usual. Not my best day. Was a little off on my breath. Felt gassed. Grinded, and felt good considering. Dubs were off compared to yesterday. Got better as rounds went on. Happy with how I pushed today considering everything else. Splits weren't what I expected, but I'll take it. 

140915

Monday- Gym Warm Up + Jumping + Snatch Position work + EMOM Sq/Gym breathing based
3 sets not for time:
3-4 Wtd Muscle Ups
3-5 Single Arm OHS's
6-8 Strict Toes to Bar

Done
+
A. Run in Single Leg Jump- 1/30 sec for 10 min alternating (think like running in for a basketball lay up)

Done
B. Hang Snatch from Blocks- build to a 1RM, below knee cap

225
+
16 min EMOM
1st- 14 Wall Ball, 30#
2nd-12 Toes to Bar
rest 3 min
16 min EMOM
1st- 5 Burpee Box Jump Overs, 30"
2nd- 35 Double Unders

Done

140913

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 30
*note pace/500m- keep consistent throughout.

1:45-1:48

2:00-2:03

P.M.
20 min @ aerobic effort
25ft HS Walk
50ft OH KB Walk, 35#/hand
75ft Bear Crawl
100ft Farmer’s Carry 70#/hand

11+25
+
3 sets @ 97%
5 TnG Squat Snatch, 135#
5 Bar-Facing Burpees AFAP
30 sec Air Dyne Sprint
rest 6 min b/w sets

1:00, :58, :58

+

For time: 100 reps of bench press at 135

Josh has been wanting to do this for 2-3 weeks. Saw khalipa did it. Josh did it in 4:58, me 7:44. 

140912

2 weeks to PBB
Friday- Snatch & Cl&J Int + CP Battery/Skill based (DB’s or KB’s) + CP Battery Tester w/ UB Gym
A. 3 Position Snatch, build to a max set, (high hang, mid thigh, knee cap)

225. PR for 3 pos
B. Clean- build to a 3RM TnG

285. Ties 3rm TnG PR
+
12 min EMOM
1st- 3 OHS, 205#
2nd- 3 Burpee Muscle Ups

Done

+
For time:
21-15-9
Thrusters, 115#
CTB Pull Ups

5:21

140906

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 25
*note pace/500m- keep consistent throughout.

90: was sub 1:50 each. Maintained 1:45 for 15 min, 1:48 for rest

50: 1:58-2:04

6591m

P.M.
20 min @ aerobic effort
50m Double KB OH Lunges, 35#/hand
50 Double Unders
20 Alternating Step Ups, 24”
50 Double Underes
50m Bear Crawl

2+170
+
3 sets @ 97%
5 TnG Squat Clean to OH, 165#
5 Burpee Box Jump Overs, 24” AFAP
25 sec Air Dyne Sprint
rest 6 min b/w sets

1:00, 1:00, :56

140908

Monday- Gym Warm Up + Jumping + Snatch Position work + EMOM Sq/Gym breathing based
3 sets not for time:
3-4 Wtd Muscle Ups 15#
3-5 Single Arm OHS's
6-8 Strict Toes to Bar

Done 
+
A. Single Leg Box Jump Alternating- 1 @ 20"/30 sec for 10 min (10 total each leg)

Did 24". 
B. Hang Snatch no hook grip- build to a 1RM, below knee cap

215
+
16 min EMOM
1st- 5 OHS, 185# (snatch first rep)
2nd-5 Toes to Bar + 25 Double Unders
rest 3 min
16 min EMOM
1st- 12 Wall Ball, 30#
2nd- 5 Toes to Bar + 25 Double Unders

Done 

140909

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

2:18, 2:24, 2:19, 2:14
+
15-20 min easy run

20min. 2.4 miles

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

Free standing hspu are getting better. 
+
5 sets @ high effort
Row 500m
12 CTB Pull Ups
15 Box Jumps 30”
8 HR Push Ups
50ft Bear Crawl
rest 5 min
*mix and match order every time through, stay consistent

3:54

3:43

3:50

3:53

4:02

140910

Wednesday- Throwing + Cl&J Tech + Tester
A. Max Effort OH Granny Toss w/ 20-30# med ball- 1/30 sec for 5 min
B. 2-part pause Clean.Jerk- 1.1, build to tough set, pause 1” off ground, knee cap then clean from there

255. Failed 275. Then worked on a few sets of quick doubles at 225 for speed/technique. 
C. Back Squat- 3 x 3, rest 2 min (moderate, tough sets, not 3RM or even close)

405x3 across
+
3 rounds for time:
20 Shoulder to OH 115#
Run 400m
18 Toes to Bar

10:21

No joke. Think I ran bout 30-40m extra each round. They just paved the road at bandit, and my landmark was gone. Didn't know this til after I started cause it's dark. So I didn't have an exact turnaround. Didn't bother me, just wanted you to know for splits' sake. 

140905

3 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 Cluster, 1.1, build to a max set

225x2
B. Power Clean & Push Jerk- build to a 3RM TnG, no pause on the shoulders on the way up

235x3
+
12 min EMOM
1st- 5 Thrusters, 185#
2nd- 5 Muscle Ups

Done 
+
For time:
64 Pull Ups
8 Over Head Squats, 205#

4:14