150129

Thursday
A. Clean  & Jerk, build to 85% for a single

285

B. 20 sec Bike Sprint, rest 2:40 x 5

18, 18, 17, 15, 15

C. 10 min Easy Row 

Done. 

Let's roll!

150128

Wednesday- Max Effort Varied + LP—>LE
10 min EMOM
20 Double Unders + 1 Clean & Jerk @ 80%

Did at 265
+
15 min EMOM
1st- 12 Toes to Bar
2nd- 12 Wall Ball, 30#
3rd- 7 Burpee Box Jumps, 24” 

Done

+
Bike easy 15 min

Done. 

150127

Tuesday- A.M. Run Repeats P.M. 3/3 MAP high effort
A.M. 
Run 200m on the min for 20 min

Done. Legs felt better than last week, still is tough. 

P.M.
Trial Run on Fittest games wod if they announce a new one

Fittest Games Workout 5:

For time:

• 800M Run
• 60 Pull-ups
• 30 Thrusters (185#/125#)
• 5 Rope Climbs

14:00.

150126

Monday- Snatch Tech + Clean Int + EMOM SL/Gym + Z1
3 sets for reps
20m Unbroken HS Walk
AMRAP Unbroken Muscle Ups
rest 2 min b/w sets

12, 9, 5

All hs walk unbroken on first attempt. 

Muscle ups: maybe shouldn't have swam yesterday. Scaps were a lil fatigued.
+
A. Clean & Jerk, tough double, not TnG, not 2RM

300. Stopped there. Felt great. 
+
3 sets Unbroken being the goal
12 Snatch Grip Dead lifts, 155
9 Hang Power Snatch, 155
6 OHS, 155
**Goal is TnG straight through the whole thing that’s why the Snatch Grip Deads. 
rest 4 min b/w sets

1:00, :59, :58
+
Row 20 min easy pace

5191m. 1:55.5 avg. breathing is a lot better. 

150124

Saturday- A.M. Row Repeats + LP AB P.M. 10/5 Progressive MAP's 
A.M.
Run 5k moderate pace- not PR pace

22:35

7:02, 7:27, 7:24. Splits. (Moderate pace)

P.M.
Fittest Games 3 & 4
3 rounds for time:
10m out, 10m back unbroken HS Walk
10 Ring Muscle ups

8:21. Will be better in straight line. Had to  do L at bandit. 

rest as needed
5 rounds for time @ 155#
12 Dead Lifts
9 Hang Power Snatch
6 OHS

13:11

**Again, go at these about 90%
rest as needed
+
10 sets @ high effort
30 sec Bike
30 sec Row
60 sec rest

Done. Rows were 12 cal avg. couldn't tell on bike. Was going at 76-79 rpm. (2 people going)

150123

W6 of 6 for Fittest Games
Friday- Snatch Tech + Clean Tech + Snatch Pos + Grinder + Z1
Fittest Games 2.1 and 2.2
For time:
150 Double Under Buy In
3 rounds 
15 Toes to Bar
12 Wall Ball, 30#
9 Burpee Box Jumps, 24”

7:58
**At 12 min
take 8 min to find tough single Clean & Jerk **Don’t go max effort here, about 90%ish on conditioning and the 1RM

300. Missed jerk at 320. 

150122

Did main site workout at recovery pace. 

Had to move more today. Had a meeting where we sat all day; had to get moving. 

30 med ball cleans, 20#

30 ring dips 

30 med ball cleans, 20#

30 c2b pull ups

30 med ball cleans, 20#

30 push ups (did hand release)

30 med ball cleans, 20#

Mobility

Light air bike/rowing. 

150121

Wednesday- Max Effort Varied + LP—>LE
A. Axle Bar FSQ, 1RM, take from the rack   

400
+
3 sets @ 97%- 
2 Stone Over Shoulder/side
10 Bar-Facing Burpees
10 Power Snatch, 115#
50 Double Unders
10 Bar-Facing Burpees
10 Thrusters, 115#
rest 10 min b/w sets

2:50, 2:53, 2:53
+
Air Bike 10 min Easy spin

Done. 

150120

Tuesday- A.M. Run Repeats P.M. 3/3 MAP high effort
A.M. 
Run 200m on the min for 20 min

Spicy again. Ha. Legs felt heavier than last week. (Still made it each time.)

P.M.
10 min @ high effort
25 Dead Lifts, 115#
25 Wall ball, 20#

5+49. Was finishing 50 as time expired. 
rest 10 min

10 min @ high effort
100 Double Unders
15 Toes to Bar
15 Over Head Squats, 95#

2+90. Not good enough. Gotta keep working on my breath with subs. 

rest 10 min

10 min @ high effort
Row 250m
10 Burpees over Erg
4 Muscle ups

4+238. Did better than last row/MU amrap, for sure. 

150119

Monday- Snatch Tech + Clean Int + EMOM SL/Gym + Z1
A. Snatch, build to a single, only 1RM if feeling great

260. Is a PR. Have more in tank though. Not my best. 
B. Power Clean & Jerk, 3RM TnG, no pause at the shoulder on the way up.

235x2. Did this twice. Missed last jerk. 
+
20 min EMOM 
1st- 10 Steps OH Walking Lunges, 155#
2nd- 10 CTB Pull Ups

Did with axle bar. 

Felt like C2B got better each round. (Shorter cycle time)
+

Row 10 min @ Z1

2671m. 1:52.3 avg

150117

Saturday- A.M. Row Repeats + LP AB P.M. 10/5 Progressive MAP's 
A.M.
Row 500m @ 1:34/500m, rest 3 min x 5

1:31.9, 1:33.4, 1:33.5, 1:34.2, 1:35.0
+
Air Bike- 1 min ALL OUT for Max Cals

First attempt. 30 secs in and it cut off. So no cals were counted, or anything. 

Second attempt: 33 cals. And the last 15-20 secs were bad. Wish the first one would've counted. Obviously took a lot out of me. 

P.M.
4 min AMRAP
Row 30 Cal
30 Wall Ball, 30#
30 Toes to Bar
30 Box Jump Overs, 24”
20 Alt KB snatch, 70#’s
10 Muscle ups

11 box jump overs 
rest 4 min

7 min AMRAP
Row 30 Cal
30 Wall Ball, 30#
30 Toes to Bar
30 Box Jump Overs, 24”
20 Alt KB snatch, 70#’s
10 Muscle ups 

19 kb snatch 
rest 4 min

For time:
Row 30 Cal
30 Wall Ball, 30#
30 Toes to Bar
30 Box Jump Overs, 24”
20 Alt KB snatch, 70#’s
10 Muscle ups 

10:43. 

150116

W5 of 6 for Fittest Games
Friday- Snatch Tech + Clean Tech + Snatch Pos + Grinder + Z1
A. High Hang Snatch.Snatch Balance, build to max set

245
B. Clean, 10 reps at 275#, perfect form

Did 1 every 30 secs. 
C. Snatch Pull @ 30X1, 3 x 3 reps, rest 2 min b/w sets, no more than 105% of Snatch *perfect positions

265. These are always tough. 
+ 
5 rounds for time:
5 Triple Unders
1 Legless Rope Climb
3 Box Jumps, 40”
3 Power Snatch, 210#

11:43

+
10 min Air Dyne Z1

Done. 

150114

Wednesday- Max Effort Varied + LP—>LE
A. Axle Bar OHS, 1RM, take from the rack   

295. Jumped to 310, failed. 305. No cigar. 
+
3 sets @ 97%- 
10 Power Snatch, 115#
10 Burpees
10 Power Clean to OH, 115#
10 Burpees
10 Power Clean, 115#
10 Burpees
rest 10 min b/w sets

2:29, 2:37, 2:45

Went to some dark places with these. Was able to flip the switch and shut off everything. Felt great. Best I've felt mentally in a long time. 
+
Air Bike 10 min Easy spin

Done

150113

Tuesday- A.M. Run Repeats P.M. 3/3 MAP high effort
A.M. 
Run 200m on the min for 20 min

That got spicy. From minute 12 on, there was maybe 5 secs rest each time. Cool how that forced a harder pace. 

P.M.
7 min @ 85%
15 KB Thrusters, 35#
50 Double Unders
10 Burpees, no jump

3+11
7 min rest

7 min @ 85%
5 Push Press, 135#
10 Dead Lifts, 135#
15 Box Jumps, 24”

6+8
7 min rest

7 min @ 85%
20 Cal Air Bike
20 Pull Ups

3+8
7 min rest

7 min @ 85%
Row 500m
3 Muscle Ups
20 Wall Ball

2+142

150112

Monday- Snatch Tech + Clean Int + EMOM SL/Gym + Z1
A. Below Knee Hang Snatch, build to 3RM, no straps

245x3
B. Clean to Thruster.Power Clean.Hang Clean.Push Jerk, 1.1.1.1, build to max, drop from top of thrusters, everything else unbroken

275. Push jerk was a lil sketchy. My right foot went back, more like a half split jerk. Tried 280. Failed the hang clean. Lost my hook, and rushed it. Feels great to move some weight again. Finally starting to getting this back healthy. 

+
20 min EMOM w/ 20# weight vest
1st- 10 Pistols alternating
2nd- 7 CTB Pull Ups + 7 Clapping Push Ups

Done. C2B felt great. 
+
Row 10 min @ Z1

2637m. 1:53.7 avg. 

150110

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 5

1:34.0, 1:34.2, 1:34.0, 1:34.6, 1:35.1
+
5 TnG Power Clean, 225 + Air Bike 25 sec @ 97%, rest 3 min x 4

P.M.
4 min AMRAP
Row 500m
50 Wall Ball, 20#
50 Box Jump Overs, 24”
50 Burpees
50 Double Unders

18 box jump over
rest 4 min

7 min AMRAP
Row 500m
50 Wall Ball, 20#
50 Box Jump Overs, 24”
50 Burpees
50 Double Unders 

26 burpees
rest 4 min

For time:
Row 500m
50 Wall Ball, 20#
50 Box Jump Overs, 24”
50 Burpees
50 Double Unders 

10:26

150109

W4 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 @ 78% 1RM Snatch

200
B. Clean x 1, every 30 sec @ 78% for 10 reps

270
C. Snatch Pull @ 30X1, 3 x 3 reps, rest 2 min b/w sets, no more than 100% of Snatch *perfect positions

255
+ 
5 rounds for time wearing 20# weight vest:
3 Triple Unders
3 Muscle Ups
3 Snatch, 205#

25:26. Embarrassing. Weight vest made triples difficult. First round of triples took over 5 min. What is encouraging though was that they got easier as i went. Ill take it. 

Not gonna lie, my SI joint is still jacked up, just nagging when I externaly rotate.  I can push through though. Wife's been working her PT skills, hopefully it gets better. 
+
10 min Air Dyne Z1

Done. 

150107

Wednesday- Max Effort Varied + LP—>LE
A. Bear Complex- 1RM, (Power Clean.Front Squat.Jerk.BSQ.Back Jerk)  

285.  Not my best day. Feeling fatigued/worn down. Just gotta get some good rest. Felt like I've eaten non stop, just haven't recovered well. Better day Friday for sure. 
+
3 sets @ 97%- 
10 Box Jumps, 24” 
25 Thrusters, 95#
10 Box Jumps, 24”
25 Burpees
10 Box Jumps, 24”
rest 10 min b/w sets

2:51, 2:54, 2:53

Engine felt pretty good considering. 
+
Air Bike 10 min Easy spin

Done. 

150106

Tuesday- A.M. Run Repeats P.M. 3/3 MAP high effort
A.M. 
Run 1 min @ 90%, rest 1 min x 15
*consistent time across

Done. 

P.M.
5 min @ high effort
1 Rope Climb (with legs)
20 Wall Ball, 20/14#

5+2
5 min rest

5 min @ high effort
2 Medball Over Shoulder (1/shoulder)
5 Ring HSPU's

2+5. Gotta get more efficient on ring HSPU. I think I'm going too low, putting myself at a deficit. I'll video it Thursday. 
5 min rest

5 min @ high effort
10 Dead Lifts, 225#
60 Double Unders

3+20
5 min rest

5 min @ high effort
10 Thrusters, 115#
15 Box Jumps, 24/20"

3+23
5 min rest

5 min @ high effort
Row 750m
AMRAP Double Unders in remaining time

97. 

150105

Monday- Snatch Tech + Clean Int + EMOM SL/Gym + Z1
A. 3-Position Pause Snatch, 2.1, build to 90% effort, perfect tech *Pause 1” off ground, above knee cap, high hang, then snatch from there  

225
B. Power Clean.Hang Squat Clean.Front Squat.Split Jerk.Behind Neck Split Jerk, 1.1.1.1.1, build to tough set (TnG on Cleans)

260. Attempted 275. No gas today. 
+
20 min EMOM
1st- 3 Pistols/leg w/ 70#
2nd- 3 Muscle Ups, keep feet together and body tight + 5 Clapping Push Up

Done
+
Row 10 min @ Z1

Done

150103

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 5

1:32.8, 1:33.8, 1:33.7, 1:34.4, 1:34.4
+
3 Thrusters, 225 + Air Bike 25 sec @ 97%, rest 3 min x 4

All 40 secs or less.

P.M.
4 min AMRAP
Row 500m
20 Shoulder to OH, 155#
20 CTB Pull Ups
20 KB Swings, 70#
20 HSPU’s
20 Box Jumps, 30”

11 KB swings
rest 4 min

7 min AMRAP
Row 500m
20 Shoulder to OH, 155#
20 CTB Pull Ups
20 KB Swings, 70#
20 HSPU’s
20 Box Jumps, 30”

20 HSPUs 
rest 4 min

For time:
Row 500m
20 Shoulder to OH, 155#
20 CTB Pull Ups
20 KB Swings, 70#
20 HSPU’s
20 Box Jumps, 30”

9:21

Yea buddy! that was tiring. 

150102

W3 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 @ 75% 1RM Snatch

195
B. Clean x 1, every 30 sec @ 75% for 10 reps

260
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 110% of Snatch

275
+
For time:
10 Dead Lifts, 405#
10 Pistols/leg, 53#’s
10 Snatch, 205#
10 Cleans, 255
5 Legless Rope Climbs, 15'
10 Muscle Ups
10 HSPU’s, 10” deficit

18:46

MU were unbroken.

Felt like I could go faster on snatch. No excuse, but floor was soaked at Bandit. Sliding all over the place. Got more work to do, but happy with the progress. 

+
10 min Air Dyne Z1

Done