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

141014

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

178 cal 5.0 mile

181 cal 5.1 mile

P.M.
45 sec KB Swings, 53#
45 sec rest
45 sec Crab Crawl
45 sec rest
45 sec Air Bike
45 sec rest 
45 sec Run
45 sec rest
45 sec Box Jumps, 30” step down
45 sec rest
x 6 sets

KB swings: 25, 27, 27, 27, 27, 28

Crab crawl: did laps in gym 

Air Assault: 17, 17, 16, 15, 14, 14

Run: right at 200m each. 

Box jumps: 17, 18, 19, 18, 19, 19

141013

Monday- Snatch Int + GW EMOM’s + Row
A. Snatch Cluster, 1.1, build to a tough set

235 for cluster
+
21 min EMOM
1st- 11 OHS, 135#
2nd- 11 CTB Pull Ups
3rd- 11 Ring Dips

Done. C2b were smooth. All rounds butterflied straight thru, except last round, did 9+2 (still UB, just lost rhythm)
+
Row 350m @ 1:35/500m
rest 90 sec
x 4

Pushed hard. Just didn't meet 1:35. 

141012

lil functional fun. OCR themed. 

141011

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

2.05 miles. 

P.M. 
10 min @ 85% effort
2 x 35 Double Unders Unbroken
12 GH Sit Ups
12 Thrusters, 95#

4+0

rest 5 min
10 min @ 85% effort
Run 200m
15 Power Cleans, 95#
15 HR Push Ups

4+190

rest 5 min
10 min @ 85% effort
Row 250m
20 DB Snatches alternating 55#
10 Ring Dips

3+250
rest 5 min
10 min @ 85%
Air Bike 10 Cal
10 HSPU’s
10 alternating Pistols

4+22

141010

W2
Friday- A.M. Row P.M. Gym + Snatch + EMOM CP Based
A.M. 
Row 5k @ 75%
**every 500m hop off and do 30 sec FLR on Rings

P.M.
3 sets not for time:
1 Legless Rope Climb
8-10 Strict Toes to Bar
6-8 Rebounding Box Jumps, 24"

Done
+
A. 3-position Snatch, build to tough single (High Hang, Above Knee, Below Knee)

225

Felt slow/fatigued. All things considering, 225 was an accomplishment today. 

+
16 min EMOM
1st- 1 Snatch + 1 OHS @ 195
2nd- 5 Unbroken Muscle Ups

Done. MU were smooth. Stayed tight. Very efficient.
+
rest 2-3 min
+
16 min EMOM
1st- 6 Front Rack Lunges @ 205#
2nd- 8 Toes to Bar

Done. Best toes to bar have felt in LONG time. 

Good day overall. 

141008

Wednesday- Jerks + Cleans + ME MAP’s Varied
A. Power Jerk TnG- build to a 5RM, no rest on the shoulders

265x5

Tried 275. Hit 2, and front rack collapsed on attempt 3. 
B. Clean, build to a 5RM TnG, no rest at the hang

265x5

+
On a 5 min Running Clock for 5 sets
5 Unbroken Muscle Ups
12 Unbroken Toes to Bar
18 Shoulder to OH, 115#
21 KB Swings, 70#
45 Double Unders 

Gassed out towards end of 3. Grip started going. Got all MU unbroken. Got 12, 12, 9+3, 8+4, 12 on t2b. 

Disappointed I didn't finish under cap each time, but know i'll get better.  Just gotta keep working. God is good. 

0:00-5:00        2:34

5:00-10:00      3:42

10:00-15:00    5:15

15:15-22:41    7:26

22:41-28:57    6:16

141007

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 (70RPM or more)
30 sec @ 50% effort (easy spin)

354 cals. 10.0 miles

P.M.
30 sec Wall Ball, 20#
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Double Unders
30 sec rest 
30 sec Row
30 sec rest
30 sec Box Jumps, 30” step down
30 sec rest
x 7 sets

WB: 18, 18, 18, 17, 17, 17, 17

Bear crawl: 250-300 ft each

DU: 42, 50, 49, 48, 45, 40, 50

Row: 145-155m each

Box jumps: 13, 12, 13, 13, 11, 12, 12

141006

Monday- Snatch Int + GW EMOM’s + Row
A. Snatch Cluster, 1.1.1, build to a tough set

235 for cluster. PR for the cluster. 
+
21 min EMOM
1st- 10 OHS, 135#
2nd- 10 CTB Pull Ups
3rd- 10 Ring Dips

Best c2b have felt since mako summer showdown. And ring dip kip is improving. 

Much more efficient. 
+
Row 300m @ 1:40/500m
rest 90 sec
x 4

1:36.5

1:37.3

1:37.5

1:36.3

141005

4 rds: at 75% (active recovery)

10 GHD hip+back extensions (strict with good control)

30 cal air assault (60rpm avg)

400 m run 

20 alt pistols

Then 10 min EMOM : 30 DU 

Had to do something. It's hard for me to take true rest days anymore. Get too antsy. Ha

141004

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

Ran at about a 75-80% pace. 1.9 miles. 

On empty stomach, no aminos. Felt good. 

P.M. 
10 min @ 85% effort
50 Double Unders
7 CTB Pull Ups
7 Ring Dips
14 Wall Ball, 20#

4+50

rest 5 min

10 min @ 85% effort
Run 200m
12 Over Head Squats, 95#
8 Toes to Bar

4+80 meters

rest 5 min

10 min @ 85% effort
Row 250m
7 Burpees over Erg
14 KB Swings, 70#
7 HSPU’s

3+268 (11 kb swings)

rest 5 min

10 min @ 85%
Air Bike 10 Cal
10 Thrusters, 95#
10 GH Sit Ups

5+0

141003

W1
Friday- A.M. Row P.M. Gym + Snatch + EMOM CP Based
A.M. Off

P.M.
3 sets not for time:
1 Legless Rope Climb
8-10 Strict Toes to Bar
4-6 pistols/leg

Done
+
A. 4-position Snatch, build to tough single (High Hang, Above Knee, Below Knee, Floor)

Did 205x4

Jumped to 225. Hit first 3, hit floor uneven and missed last one. 

Best 225 has felt though.

+
16 min EMOM
1st- 4 Full Snatches, 155#
2nd- 4 Unbroken Muscle Ups

Done 
+
rest 2-3 min
+
16 min EMOM
1st- 4 Thrusters, 185#
2nd- 4 Bar Muscle Ups

Done.