151127

W2

Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density

A. Snatch Pull + Power Snatch + Snatch Balance + OHS + Snatch, tough complex in 12 min

215. Missed snatch at end with 225. 

B. Snatch Cluster, 4 x 1.1, rest 15 sec + 2 min **no misses

195, 215, 227 (x1)

230 (x1). Then did 230x2 after.  :-/

C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms

50 across, 10,10, 9

+

3 Muscle Ups/30 sec for 10 sets

Complete. 

+

3 Deficit HSPU’s/50 sec for 10 sets - 5” deficit **start with strict and go to kipping when needed

8+1 strict. Complete. 

+

Heavy Farmer’s Carry, 5 x 100’/arm, rest as needed

100# DB. Got some farmers carry handles comin. 👍

+

40 Double Unders/30 sec for 5 min

Still needs work. 

151202

Wednesday- Oly Complexes + Tester + Aerobic Finish

A. 3 TnG Power Snatch + 3 TnG Hang Snatch + 3 OHS, tough complex in 10 min

205. 

B. Front Squat w/ 5 sec Pause in bottom + Clean + Front Squat + Split Jerk, tough complex in 12 min

280

+

16 min AMRAP

3 Toes to Bar

3 Overhead Squats, 115#

3 Box Jump Overs, 30”

6 TTB

6 OHS

6 BJO

9 TTB

9 OHS

9 BJO

Finished round of 21+6 toes to bar

+

10 min easy run cool down

1.97km

+ 

Worked some strict work. 

10 min emom 

3 strict hspu (25's) + 3 strict pull-ups 

Both with 20# vest

Stoked with the progress. Just gotta keep practicing perfect movement and work on conditioning. It's paying off.  

151201

Tuesday- UB CP + IGT + Therapy

A1. L-Sit Rope Climb from seated w/ wt vest 20#- 3 x 1 rep as high as possible, rest 30 sec

A2. 20# wt vest Deficit Strict HSPU’s 3 x 5 reps, rest 2 min **start w/ 25#’s

A1: made it all three times!

A2: made 5, 25's across.

Stoked with this. Good to break through this plateau. 

+

3 sets @ high effort

17 CTB Pull Ups Unbroken

150 Double Unders

rest 2 min

15 Kipping HSPU’s

Air Bike 40 Cals

rest 2 min

A: 2:41, 2:54 2:55

B: 2:57, 3:22, 3:33

Gymnastic parts were smooth. Especially c2b. Just gotta get better with dubs. 

+

3 sets not for time:

10 Lying Reverse Fly’s thumbs up- 5# plates

10/leg Lateral Box Step Overs, 20” w/ DB’s in hand

Complete. I do lying reverse flys on GHD. (Face down). That way can focus on positioning too. 

50's. 

151130

I'm Monday- Snatch Tech + Clean Tech EMOM + EMOM SL/MU- breathing

A. High Hang Snatch + Snatch Balance- 1 set/min for 10 min - 70-75%

190. Complete. 

B. High Hang Clean + Below Knee Clean + 2 Push Jerk- 1/90 sec for 8 sets- 60-70%

220. Complete. 

+

16 min EMOM

1st- 8 Steps Double KB Front Rack Lunges, 70#/H + 2 Muscle Ups

2nd- 8 Burpee Box Jump Overs, 20” + 2 Muscle Ups

Finished work at 17:36. 

Made time 0-7. Started falling behind around 8:00. Just kept going.  Breathing was better today. Just gotta get faster. No excuses. 

+

Air Bike- 10 min- build from Z1→ Z2 off feel

Complete. 

142 cal. 334 avg watts. 

151129

Sunday 

Wanted to get some work in. Was feeling good, and knew I'd feel worse if i didn't do anything. 

40 min EMOM

1) 5 strict HSPU + AB

2) 5 strict CTB  + AB

3) 10 GHD sit-ups + AB

4) 40 double unders + AB

Got 279 cals. 

Then did some glute ham raises, 5 sets of 3-5 reps. 

151128

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold

3 sets

Bird Dog @ 11X5, 5-7 reps

Dead Bug @ 15X1, 5-7 reps

Banded Air Squats @ 2020, 10 reps **loop band around knees

Complete. 

+

A. 75 Good Mornings @ 3030 w/ 45# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..

Complete. Sets of 5. 

+

20 sets @ high effort

7 CTB Pull Ups

5 Thrusters, 95#

3 Burpee Box Jump Overs, 24”

rest 45 sec b/w sets

1: 31

2: 30

3: 30

4: 31

5: 31

6: 31

7: 32 

8: 37 (must have added wrong)

9: 32

10: 32

11: 32

12: 32

13: 33

14: 32

15: 32

16: 33

17: 32

18: 32

19: 32

20: 30

Chest to bars getting smoother. 

P.M.

10 min Run/aerobic warm up

+

3 x Run 400m @ -2 sec from last week, rest 30 sec

rest 3 min

x 2 sets

(6 x 400m total)

1:27

1:33

1:31

1:30

1:35

1:32

+

15 min Ido Portal Locomotion

Complete 

151125

Wednesday- Oly Complexes + Tester + Aerobic Finish

A. Snatch High Pull + Hang Snatch High Pull + Hang Snatch + Snatch, tough complex in 10 min

215. Wanted to go for 225, but respected the time clock. :)

B. Front Squat w/ 5 sec Pause in bottom + Hang Clean + Clean + Front Squat + Split Jerk, tough complex in 12 min

275. Was stoked to hit this. Positioning feeling better in hole. Back feels good. 

+

15 min AMRAP

15 Power Snatch, 75#

15 Toes to Bar

15 Box Jumps, 24”

15 Burpees to 8” target

Finished 4 as time expired.

(4+0)

151124

Tuesday- UB CP + IGT + Therapy

A1. L-Sit Rope Climb from seated w/ wt vest 20#- 3 x 1 rep as high as possible, rest 30 sec

A2. 20# wt vest Deficit Strict HSPU’s 3 x 5 reps, rest 2 min **deep as possible

A1: completed first 2, got halfway up on 3rd. 

A2: could not do deficit with weight vest. Tried (45+25 first, then 45) so dropped weight vest and did 45, strict. Got 5

5 across, was tough though. 

Will do more strict hspu with weight vest after interval work below. 

+

3 sets @ high effort

100 Double Unders

15 CTB Pull Ups Unbroken

rest 2 min

Air Bike 35 Cals

15 Ring Push Ups

rest 2 min

A1: 1:45

B1: 2:15

A2: 2:35

B2: 2:53

C1: 2:45

C2: 2:48

CTB: did unbroken, but not all butterflied. Did kipping for most. 

+

Weighted strict hspu (20#)

3 every 30 secs until failure.

3, 3, 3, 1

That lasted long. Haha

+

3 sets not for time:

10 Lying Reverse Fly’s thumbs up- 5# plates

10/leg Lateral Box Step Overs, 20” w/ DB’s in hand (50#)

Complete 

+ 

Did some behind the neck pull-ups 

5, 5, 5, 5, 4. 

Min rest b/w

Learned results of labs today. One of liver levels are high. Believe they said AST. Ordering a liver function test in addition to cardio appt. 

151123

Monday- Snatch Tech + Clean Tech EMOM + EMOM SL/MU- breathing

A. High Hang Snatch + Snatch Balance- 1 set/min for 10 min - 60-70%

175. Complete. 

B. High Hang Clean + Below Knee Clean + Push Jerk- 1/90 sec for 8 sets- 60-70%

215. Complete. 

+

16 min EMOM

1st- 8 Steps Double KB Front Rack Lunges, 70#/H + 3 Muscle Ups

2nd- 10 Burpee Box Jump Overs, 20"

Damn. Finished 12th min and went downhill from there. Didn't make time on 13-16. Got too caught up in tryin to do right at 30 secs or less, breathing got off. Live and learn. 

Did some double under practice afterwards. 

30/30 secs. For 5 sets.

X2

handstand holds. (Positioning, freestanding)

151121

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold

3 sets

Bird Dog @ 11X5, 5-7 reps

Dead Bug @ 15X1, 5-7 reps

Banded Air Squats @ 2020, 10 reps **loop band around knees

+

A. 75 Good Mornings @ 3030 w/ 45# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..

Did sets of 5, and focused on perfect positioning, like ya said. 

+

20 sets @ high effort

5 CTB Pull Ups

5 Thrusters, 95#

5 Bar-Facing Burpees

rest 45 sec b/w sets

1: 30

2: 29

3: 28

4: 28

5: 28

6: 30

7: 36

8: 35

9: 31

10: 32

11: 30

12: 34

13: 31

14: 31

15: 34

16: 31

17: 38

18: 38

19: 40

20: 35

Think I can give the Bergeron beep test a good score now. Haha. This was close to it. Did my best to keep the math straight. Math is always harder than the workout. Ha

P.M.

10 min Run/aerobic warm up

Complete

+

3 x Run 400m @ -2 sec from last week, rest 30 sec

rest 3 min

x 2 sets

(6 x 400m total)

In the rain at night.  last three splits were faster than my time, I had to keep looking at my watch because my "automatic lap" (400m) was messing up. Getting better. 

1:32.3, 1:25.5, 1:29.1

1:32.0, 1:36.6, 1:41.3

+

15 min Ido Portal Locomotion

Complete 

151120

W1

Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density

A. Snatch Pull + 2 Power Snatch + 2 OHS + Hang Snatch, tough complex in 12 min

205

B. Snatch Cluster, 4 x 1.1, rest 15 sec + 2 min **no misses

190, 210, 220, 230.1

My last rep was my only miss. 

C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms

45x10 both , 50x10 both 55x10 right, x6 left. 

+

3 Muscle Ups/45 sec for 10 sets

Complete. Did 11 sets by mistake. Felt like I could've gone to 15 sets. Kept get together and felt tight. 

+

3 Deficit HSPU’s/60 sec for 10 sets - 5” deficit **start with strict and go to kipping when needed

Did them all strict. Barely, but it counts. Stoked with this. Did 

+

Heavy Farmer’s Carry, 5 x 100’/arm, rest as needed

100# complete. Really tried to be conscious of posture. And didn't use hook grip. 

+

30 Double Unders/30 sec for 5 min

Humbled. Made it through 5-6 sets I believe. Got 15-20 on last 4 sets. Gonna do this structure more often. That 15 on 15 off is no joke. Haha

151118

Wednesday

A. 2 High Hang Snatch + Snatch, build to a tough complex in 12 min

215. 

B. Seated Z-Press w/ BB @ 30X3, 4 x 6-8 reps, rest 2 min b/w sets

115x8

120x7

120x6

120x4, 120x3 :-/

+

4 sets @ high effort

75 Double Unders

5 Muscle Ups

10 Alt DB Snatches, 75#

rest 60 sec b/w sets

2:13, 1:57, 2:39, 2:58

Dubs getting more consistent. 

Did some dragon flags (lowering only).  And some very light  Powell raises afterwards. 

151117

Tuesday

10 min Run/aerobic warm up

Complete. 

+

3 x Run 400m @ 1 mile TT pace (85-90% effort if 1 mile TT is unknown), rest 30 sec

rest 3 min

x 3 sets

(9 x 400m total)

1: 1:25.7, 1:30.5, 1:34.6

2: 1:31.8, 1:41.2, 1:41.3

3: 1:38.0, 1:44.6, 1:42.8

Definitely need to be more consistent. 

+

15 min Ido Portal Locomotion

Complete. 

Did some handstand walks also. Realized it wasn't painful with the locomotion stuff. Wrist wasn't bothering me. First time I was able to do these in over a month. :)

151116

Monday

A. Drop Snatch, build to a tough single, perfect technique and receiving position

Worked up to 135. Felt myself start to dip. Stopped there. 

B. Crossover Box Step Ups, 4 x 10/leg, rest as needed

45 across. 

C1. Bird Dog @ 11X5, 4 x 5/side, rest as needed

C2. Dead Bug @ 15X1, 4 x 5/side, rest as needed **try to keep legs straight throughout

Complete. These felt good. 

Had Jen cue me up too. Made me not overextend my neck, and use glutes and not overextend with my back. 

151115

Comp

Tuscumbia.

Finished 3rd. 

Did very well on chipper, was a min over anyone's pace, and then choked on the triple unders. Couldn't string then together like in practice. 

Also, nasty girls on bar. Was able to do first two sets of muscle ups UB, last set caught up to me. Again, was leading, and then went 4, and had to go to singles, and had 2 failed attempts. 

No mental mistakes, which was improvement. Just gotta get better on execution. 

151114

Saturday

Row 2000m @ 30 min TT pace

rest 1 min

Row 2000m @ 30 min TT pace

7:27.2, 7:26.6

(~1:52/500m)

+

Mobility 60 min - focus on mobilty for pistols

Complete. Feeling good. 

151113

Friday

5 TnG Snatches for 5 min @ 135#

Complete. 10-12 seconds each. 

+

9 min EMOM

1st- 7 Kipping HSPU’s

2nd- 7 Kipping Ring Dips

3rd- 7 Push Ups

Complete. 

+

Run 400m

25 GH Sit Ups

Run 400m

4:05  

First 400 was 1:27. Feeling great. Looking forward to this weekend. 

151112

So I had a few hours in between work (slow day). My chest has been palpitating/fluttering for a few weeks. Pretty much off and on the whole day.  No pain, but you can see my chest contract. Wife has been telling me to get it checked out, especially with all this trouble with recovery. So I did. Got an EKG. And it came back abnormal. Said my p wave was delayed, which classifies as a 1st degree AV block. Said that's not normal for a 26 year old. So they had me wear a Holter monitor for 24 hrs, and they have an echocardiogram scheduled for this Thursday. I think I might get them to go ahead and run a blood panel while I can. 

Doesn't change anything for me right now, cause they don't really what's going on, and I'm looking forward to this comp Sunday. Not missing this one. Ha

151111

Wednesday- 
A. Dead Lift (w/ control down)- 5 min to 1RM after warm up
no rest

465
B. Strict Press- 5 min to 1RM **taken from the ground

170

Not that powerful today. Felt weak. 

+
3 rounds for time:
75 Double Unders
21 KB Swings, 53/35#
12 Pull Ups

8:01. 

+
15-20 min mobility/locomotion

Complete. Hips, shoulders, t-spine 

151110

Tuesday- Static Holds + UB Tester + Threshold Training on Rower + Core (optional Run or Gymnastics)
1 x AMRAP Unbroken Muscle Ups

13
1 x AMRAP Strict Unbroken HSPU’s

17 

All those down weeks hurt me. 

Gonna get it back. 

+
For time:
75 Calorie Air Bike (4:41)
2000m Row (7:21)
1 mile Run (7:10)

19:44 total. 

Triple under practice. 

Did 5-6 sets of 10 for time 

Best time was :20. Most unbroken was 6. Getting more consistent. 

Optional
45 min locomotion/mobility

Mobility at home. 

151109

Monday- 
10 min practice
Tap Swings on Rings w/ Towel- 
L-Sit Holds
MU Transitions assisted w/ feet on ground

Complete. 
+
A. Clean & Jerk- 3 min clock for 1RM
no rest

275 was last completed. Got 295 but missed jerk. 
B. Clean & Jerk- 5 min clock for 5RM TnG **only rule is no pause on ground.

Started too heavy. Tried 265. Got 2. Was stupid. Did 245 for 3 afterwards. 
+
2 separate scores:
60 sec Max Calories on Assault Bike

(37 cal)
rest exactly 60 sec
15-12-9
Thrusters, 115/75#
Burpee Box Jump Overs

6:14
+
10 min Bike EN1→ EN2 recovery

Complete. 

Optional work
45 min locomotion/mobility

triple under practice. 

Bested my times of ten. Did bout 6 sets. 

Got :17 and :18 secs for two of them. 

Other times were :25-30. One was a min :-/. 

Gonna do some meal prep and mobility. :)

151108

Sunday- off/Mobility
60 min mobility

Hips, adductors, ankles, elbow, nerve glides.  Jen did subscapularis release and joint mobs on shoulders. Feeling good. Ready to crush the rest of the week. 

151107

Saturday-
A. Front Squat, build to 1RM in 10 min

395. Attempted 405. Went down too slow on descent. 

+
“Nate”
20 min AMRAP
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70/53#

17+0

Believe that is PR. 
+
A1. Hollow Rock, 4 x 45 sec, rest 30 sec
A2. Arch Body Rock, 4 x 45 sec, rest 30 sechttps://www.powermonkeyfitness.com/videos/arch-hold-pvc

Complete.

Did it two times actually. First time at 30/30. Felt my neck straining. Tried it again, focusing on breathing and relaxing neck. Did 45 (as prescribed). 

151106

W6- Testing
Friday- 
+
A. Snatch - 3 min clock to find 1RM after warming up

235. Missed first two attempts. Crash and burn. 
no rest→ 
B. Squat Snatch, 5 min to find 10RM 

TnG **only rule is you can’t pause on ground, you can regrip at the hip.

185x7, 185x6. 

Close only counts in horseshoes and hand grenades. 

C. 20 x 5 Unbroken CTB Pull Ups for time: **must be 5 unbroken and must break at 5 every set. If you get to a point where you absolutely can’t do 5 in a row anymore, stop there and note what the time was on your last completed round and what round that was.

6:58.
+
10 min Max Calories on the Assault Bike

166. 

+
Crossover Symmetry Recovery Protocol

Complete. 

+

Triple under practice 

Not best day. But happy with progress on TnG, considering I bombed on Heavy Amanda both times. 

Getting better. 

151101

Sunday 

60 min mobility

Got 90 min soft tissue work.