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.