121217 Monday

1) Snatch 5x1@80%, 5x1@90% rest 60sec
 5x1 @80% rest 30sec
2) Clean & Jerk 5x1@80%, 5x1@90% rest 60sec
 5x1 @80% rest 30sec

Notes:
I had to cut the workout short today, so I only did the strength portion.
1) 95# 110#  95#
My knee was acting up a little. I wasn't able to get into a full squat on 2 of the 90% snatches, but they were all successful lifts.
2) 115# 130# 115#
Didn't get into a full squat on some of these, but all successful lifts. My jerk was off.  

121215 Saturday

1) 20min 1RM snatch
2) 20min 1RM Cl&J
3) Front Squat every 30sec for 2:00 @75%
rest 1min
every 30sec for 2:00 @80%
rest 1min
every 30sec for 2:00 @85%

Helen
run 400m
21 kb 35#
12 pullups

Notes:
1) 75, 85, 95, 105, 110, 115, got 120# but it was power snatch
2) 105, 115, 125, 135 - squat clean
145, 150, 155, 160 - power clean
3) Did percentages off of 145#
110#, 115#, 120#  Hips were not happy

Helen - 10:12
11sec slower than last attempt. Back got crazy tight on runs.
Got kb unbroken. Got first 2 sets of PU unbroken, fell off on 10 on last set.

121214 Friday

1) Every 40sec for 6:00
2 deadlift @80&
2) 3x10 Bench Press heaviest possible

7 Rope Climbs (sub 1 rope climb, 18 pull-ups)
7 Push press 120#
5 Rope climbs (sub 1 rope climb 12 pull-ups)
5 push press
3 rope climbs (sub 9 pull-ups)
3 push press
+
row 100 Cal

Notes:
1) 220#  back got crazy tight
2) 115# failed on rep 10, 110#, 110#
110# was tough!
+
16:51?

121212 Wednesday

BB
1) Every 20sec for 4min
1 Power Snatch @75%
2) Every 20sec for 4min
1 Power Clean @75%

Strength:
1a) 5x3 3 Stop Snatch Pull
1b) 5x5 Hang Clean High-pull w/ feet flat on floor
1c) 5x5 Split Press

Conditioning
 Row 4x 500m  rest 2:1

Notes:
1) 85#  These felt solid. I <3 p="p" power="power" snatches="snatches">2) 125#  Elbows were a little slow, but hey went fine.

1a) 140# Had to really concentrate to keep my butt down.
1b) 85#  May could have gone a little heavier.
1c) 85#  This was tough. Really had to push on 4th and 5th reps.

Row - 1:56, 1:56, 1:56, 1:57

121211 Tuesday

BB
1) 5x2 3-position snatch, heavier than last time
2) 5x2 2-position clean and 1 jerk
3) 3x5 Push Press - heaviest possible

Conditioning
2 times through
4 rounds of tabata AirDyne for Cal
rest 1 min
4 rounds of tabata burpees
rest 1 min

Notes:
1) 95#  I was so off today. Had lots of fails, but kept going til I stuck it. Wasn't able to get into a complete squat on a lot of reps. The high pull was terrible and my grip was failing.
2) 125#  This was supposed to be 3 position and squat cleans, but I just didn't have it in me. I did a power clean and a hang clean, then the jerk. It wasn't pretty.
3) 95, 105, 100#  These went well. I probably should have gone heavier.

AirDyne - 28, 26 Cal
Burpees - 9, 8, 7, 7
                9, 8, 8, 7

121210 Monday

BB
1) Snatch 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5
2) Clean and Jerk 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5

Elizabeth
21-15-9
power cleans 95#
ring dips

Notes:
1) 90, 100, 105, 90#
Was really trying to focus on dropping my butt quickly. First 3 sets were good. Had two fails at the beginning of the set of 5. Hips just wouldn't cooperate.
2) 115, 125, 130, 115#
Squats felt heavy. Jerks were ugly. Last set I finally got in a groove with the jerks.

Elizabeth
5:58
PR by 1:30!!!  Woo!
Cleans 11/10,  5/5/3/2, 3/3/3
Ring Dips 7x3, 3 then went to sets of twos, might have gotten 2 but went to singles

121208 Saturday

BB
1) 15min to find 1RM snatch
2) 15min to find 1RM clean and jerk

Strength
1) Every 45sec for 3min 1 front squat @80%
2) Every 45sec for 3min 1 front sq @85%
3) Every 45sec for 3min 1 front sq @90%

Conditioning
3 rounds
50' prowler push high handle 175#
50 DU
50 Prowler push low handle 175#
5 hang power clean 135#

Notes:
1) 85, 95, 105x2, 110, 115#
 Got 110 and 115 in 1 attempt. Got 120# above my head, but couldn't get under it.
2) Squat clean - 115, 125, 135, 145  Power Clean - 150, 155#
Had 160# on my chest but couldn't get my elbows under it.

Did my percentages off of 155#
125#, 130#, 135#
These were tough. My hips were very tight.

10:40
This wasn't as bad as I thought it was going to be. Prowlers weren't too terrible. Got DU in 37/13, 50, 50. Perscribed weight was 155#, but that was my 1RM for the day, so I did 135#. Got first set of cleans unbroken. Second set I got 2 and dropped. Failed on three. Then got 3, 4, 5 as singles. Last set I did all 5 as singles.

121207 Friday

Strength
1) Every 45sec for 7:30 2 deadliest @80%
2) Bench Press  1x8@80%, 1x5@90%, 2x3@95%, 3x2@100% of 1116

Conditioning
90m shuttle run (15m turns)
15 CTB PU
60m sh run
15 push press 75#
30m shuttle run
rest 1:1

Notes:
1) 220#  these were tough!
2) 115#x8, 125#x5, 130#x3 x3, 135#x2 x2 x2

2:40, 2:79, 2:57, 3:07
Had to break up the CTB way to much. Just couldn't keep a good enough grip to get another good kip. Got all push press unbroken. Had to pause in the rack position a few times. Runs got slow.

121205 Wednesday

BB Gymnastics
1) Every 30 sec for 5min 1 Power Snatch @75%
2) Every 30 sec for 5min 1 Power Clean @75%

Strength
1a) 4x3 3-stop snatch pull; rest 45sec
1b) 4x5 hang clean high pull; rest 45sec
1c) 4x5 split press; rest 45sec

Conditioning
4x500m row; rest 2:1  30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set

Notes:
1) 90#
2) 125#  both felt pretty good

1a) 140# this was tough; had to really focus on keeping my butt down
1b) 110#  This still is just awkward to me.
1c) 80#  This was tough, but I got through them all.

1:57, 1:57, 1:57, 1:56
Only rested 1:1 between row 1 & 2 by accident.

121204 Tuesday

BB
1) 7x1 3-position snatch rest 60sec
2) 7x1  3-position clean + 1 push jerk

1) Back Squat 1x8@70%  1x5@85%  1x3@85%   3x2@90%
2) Front Squat 7x2 @70%  rest 40sec

Conditioning
8min AMRAP
8 ring dips
16 KB 53#

Notes:
1) 1 set at 95# 7 sets of 90#   90# felt solid
2) 115#  This is much less weight than last week, but I just didn't have it in my legs or back to go any higher

1) 135#x8, 150#x5, 160#x3, 170# 3x2  felt good
2) 115#  These were a little tough.

5+3 ring dips
4/4, 16
2/2/2/2, 16
2/2/2/2, 10/6
2/2/1/1/1/1, 10/6
1/1/1/1/1/1/1/1, 16
1/1/1

Sunday, Dec 2, 2012

20 wall ball 14#
20 situp
20 pushups
20 DU
20 pullups
20 OHS 65#
20 KB 35#
20 Push Press 65#
20 Ring Dip (red band)
20 SDHP 65#
20 burpee
20 Back Squat 95#
20 GHD (sub situps)
20 walking lunges
20 deadlift 95#

Time: 21:something

121201 Saturday

1) 3 attempts 1RM Snatch
2) 3 attempts 1RM clean and jerk
+
100ft farmers carry w/2 45# bars
40 HSPU
100ft farmers carry
30 HSPU
100ft farmers carry
20 HSPU

Notes:
1) attempt 1: 105#  landed too wide to get into a full depth squat
attempt 2 & 3 110# failed both. on the second attempt I got the bar above my head but couldn't get under it.
2) attempt #1 145# ugly    attempt #2  150#  not pretty, but better     attempt #3 160# went too big and failed
+
12:40
Farmer carries went ok. It was hard to keep the bars level. Broke 40 up into 20/10/5/5. Broke 30 into 10/5/5/5/5. Broke 20 into 5/5/5/4/1. So mad that my only fail was on my last rep.

121130 Friday

1) 2 Deadlifts every 45sec for 7:30 @75%
2) Bench Press 1x5 @85% 1x3@ 90%  1x3 @95%  2x3 @100% of 121117
+
EMOM for 10min
Even minutes 3 clean & jerk
Odd minutes 15 burpees

Notes:
1) 205#  Went ok.
2) 110#x5, 115x3, 125x3, 130x3, 130x3  Felt solid
+
125#
These were supposed to be squat cleans, but after the first round I didn't have it in my quads to squat. I power cleaned the rest of the time. I ran out of time around the 3rd round. This was so much tougher than I thought it was going to be. It took my 11:24 to finish. My first set of burpees took 31sec. Second set took 50sec. After that they were at a snails pace.

121128 Wednesday

BB Gymnastics
1) Every 45sec for 5min:
1 Power Snatch + 1 Hang Snatch @ 70%
2) Every 45sec for 5 min:
1 Power clean + 1 Hang Clean @ 70%

Strength
1a) 4x3 3stop snatch pulls; rest 45sec
1b) 4x5 Hang clean high pulls (heavy) rest 45sec
1c) 4x5 split press

Conditioning
15 power cleans 95#
50 DU
15 burpees
50 DU
12 power cleans
50 DU
12 burpees
50 DU
9 power cleans
50 DU
9 burpees

Notes:
1) 85#  Had some balance issues, but went well
2) 115#  This felt a lot heavier than it should have.

1a) 135#   Felt solid
1b) 110#  This was a very awkward movement coming from the hang.
1c) 75#  The 5th rep was tough every set

10:00
First set of 15 cleans UB, set of 12 4/4/4, set of 9 3/3/3
burpees were way too slow
Tripped up more than I'd like on the DU. Forearms were smoked

121127 Tuesday

BB Conditioning
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength
1) Back Squat: Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)-Rest exactly 2 minutes.-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories

Notes:
1) 85#  I somehow tweeked my shoulder. I had to be very careful on these. The high hang was difficult to stick. 
2) 135# First 2 positions were good. High hang was tough, but it made me really drop down quickly into my squat. 

1) 85% - 160# Pretty solid.  90% - 170#  Not as bad as I thought it was going to be.
2) 135# I did this same set at 135# a week or so ago, and I failed on the 3rd rep of sets 4&5. I was able to get all reps successfully this time. Baby steps...

33 Cal
+
3+15 pushups
+
2+15 squats
+
29 Cal
The cold made it very difficult to grip the bar. I broke up T2B and pullups more than I wanted to. Quads were smoked! 

121126 Monday

1) Squat Snatch 10x1 @80% rest 30-60sec
2) Clean and Jerk 10x1 @80% rest 30-60sec
+
Run 800m
5 CTB pullups
9 Hang Squat Clean Thruster
run 400m
7 CTB
7 Hng Sq Cl Th
run 200m
9 CTB
5 Hng Sq Cl Th

Notes:
1) 95# No fails. Could not get my butt down quick enough.
2) 135#  These felt pretty good.
+
14:34
Most of the pullups were singles. These were subbed for bar muscle ups. I was pulling as high as I could. Most pulls hit below my rib cage.
Thrusters were broken up 3/3/3, 3/2/2, 3/1/1  I shouldn't have done singles on the last set. I had a bad pull and had to drop the bar.

121124 Saturday

1) 20min find 1RM Snatch
2) 20min find 1RM Clean and Jerk
+
2min AMRAP Front Squat 80%
rest 2min
10min AMRAP
30 DU
15 power snatch 55#
rest 2min
2min AMRAP Front Squat 80%

Notes:
1) 65, 75, 85, 95, 105, 110#
I pulled 115 about 20 times and just couldn't stick it. Very disappointed
2) 65, 95, 115, 125, 135, 145, 150, 155#
Took me forever to get 155# Again, very disappointing. I worked so hard to get my numbers up and 1 week off has knocked me back down to numbers I was doing months ago.
+
Fr Sq130# - 6 reps from ground  These were SO hard.
5 + 1snatch
Got all sets of DU except 1 UB. First set of snatches were UB. Broke into sets of 5 for remaining rounds.
Fr Sq - 6 reps from rack

121123 Friday

1) Every 15sec for 5min Deadlift @ 80%
2) Bench Press
1x8 @70%, 1x5 @80%, 1x3 @ 90%, 1x3@95%, 1x3@ 100%
(percentages based on 121117)
+
3 rounds
1min burpee over box 20"
1min CTB pullups
1min KB G2O 35#
rest 1min
+
5min alternating BB TGU 35#

Notes:
1) 220#  These got difficult, but stayed solid
2) 95#x8, 105#x5, 115x3, 125x3, 130x3
I only got to 120# on 121117 due to still being weak from surgery. I knew I could do more than that, so bumped up this time. Got all these without help.
+
Round 1: 12, 8, 17
Round 2: 12, 8, 13
Round 3, 10, 8, 13
Burpees box jumps were awful. I just have no speed with these. I had a lot of trouble stringing my C2Bs together. I dropped off and did singles almost the whole time. G2O got heavy quicker than I thought they would. Snatched them.
+
These went pretty well. My left hand is much less stable than my right. Rx was 55#, but I've never done these before, so I stayed at 35# to get comfortable with the movement.

121121 Wednesday

1) Every 30sec for 5min Power Snatch @80%
2) Every 30sec for 5min Power Clean @80%
+
1a) 4x3 3-stop Snatch Pull
1b) 4x5 Pendlay row
1c) 4x5 Split Press

Notes:
1) 105#  Some of these were ugly, but I didn't have any fails.
2) 135# These felt pretty solid.
+
1a) 105, 125, 135, 135#  Went fine
1b) 105#  I thought I had 85# on the bar. I realized on the second set that it was 105 and figured if I did it on the first set I might as well stick with it. It was heavy, but I got it.
1c) 70#  These were tougher than they should of been.

121120 Tuesday

1) Back Squat EMOMx5; 2reps @85%
2) 7x2  1 1/4 Front Squat heaviest possible; rest 60sec
+
row 200m
9 muscle up (sub 9CTB pull-up/9 ring dips)
9 power snatch 95#
row 200m
7 MU (CTB/ring dip)
7 snatch
row 200m
5 MU (CTB/ring dip)
5 snatch
row 200m

Notes:
1) 160# These felt solid.
2) 5x135# 2x130#  On the 5th set i got 1 1/4 on the first rep, but only got 1 on the 2nd rep. Bumped down to 130 on the next 2 sets.
+
14:04
Rows were fine. CTB pullups and ring dips went ok. Snatches got super heavy, really quick.

121119 Monday

1) Squat Snatch  3x1@85%, 2x1@90%, 2x1@95%, 2x1@90%, 3x1@85%
2) Squat Clean and Jerk 3x1@80%, 2x1@85%, 2x1@90%, 2x1@85%, 3x1@80%
+
25 pullups
10 wall ball 14#
20 PU
15 WB
15 PU
20WB
10PU

Notes:
1) 3x95#, 2x100#, 105# 1 squat snatch, 1 power snatch and 2 fails, 2x100#, 3x95# w/1 fail
Despite the fails the pulls felt pretty good. My balance was just off.
2) 3x115#, 2x120#, 2x125#, 2x120#, 3X115#  These were not pretty
+
8:45
There was more to this workout, but I didn't finish it all. I am so sore and have zero energy. Very frustrating.

121118 Sunday

10min to find 3RM Hang Sq Snatch
10min to find 3RM TnG Cl&J
10min to fing 3RM Front Squat
+
50-40-30-20-10 KB 35#
10-20-30-40-50 DU

Notes:
Hang Sq Snatch  55, 65, 75, 85, 90, 95#  I was ok with this. Arms were sore.
Cl&J  95, 115, 135, 130#   All these felt heavy. Not being able to split jerk threw me off a little
Front Squat   85, 105, 125, 135, 145#   These were ugly, but I got it.
+
8:52
My grip was gone so fast.
KB 50, 20/10/10, 15/15, 10, 10, 10
DU  8/2, 13/7, 30, 40, 50

121117 Saturday

1. Every 15sec for 5min Deadlift @75%
2. 7x2 bench press heaviest possible
+
3 rounds
7 muscle up (sub 7 CTB Pullups/7 ring dips)
14 thrusters 75#
21 GHD

Notes:
1. 205#  These felt pretty good
2. 120# for all sets. I was a little disappointed in this weight. I tried to do more, but just couldn't get it. This is way under my 1RM
+
13:01
I am still not feeling back to myself. I was dragging all through this. The 75# thrusters felt like 105.

121115 Thursday

BB Gymnastics
A. 7x1 Hang Power Snatch. Power Snatch; rest 45sec (heavy but not maximal)
B. 7x1 Hang Power Clean. Power Clean; rest 45 sec (heavy but not maximal)

Strength
A1. 3x5 Jumping Good Mornings
A2. 3x5 Pendlay rows
A3. 3x5 Seated strict press

Conditioning
7x200m row sprints; rest 2:1

Notes:
A. 90# These felt really solid. Was happy with these.
B. 135#  These got heavy fast. I didn't fail any reps, but there were some close calls.

A1. 65#  These were very awkward.
A2. 75#  Probably should have gone heavier
A3. 70#  I need to work on my strict press. These got heavy very quickly.

Rows - The first 4 sets I finished :41-:42 sec, but I got a splitting headache. I slowed down on the last 3. I think they were around :45-:48 sec

121113 Tuesday

Strength:
1) Back Squat: EMOM for 5 min - 2 reps @80%
2) 5x3 Front Squats - near heaviest possible; rest 90 sec (pause for 5 count on first rep of each set)

Conditioning
90 sec AMRAP DU
+
row 1000m
100 DU
row 500m

Notes:
I know its only my 3rd day back in the gym, but I'm sick of feeling weak and feeling like crap. :(

1) 150#  These felt pretty solid.
2) 135#  This was tough. Failed on my third rep on the 4th and 5th set. Got pretty dizzy on these.
+
106 DU
10:50 (total time)
I think I tripped 2 or 3 times on the first set of DU. I was pretty happy with these. The rows felt awful. I tried to keep a good pace, but it just wasn't happening. Quads were smoked. I tripped up way to much on the DU. Second row I was crawling.

121112 Monday

A.M.
20 min find 1RM Snatch
20 min find 1RM Clean and Jerk

Notes:
I only did this to get realistic numbers to work with this afternoon. I'm still not feeling 100% and can't lift my normal numbers.
Snatch - 65, 85, 95, 100, 105#
Had 1 fail at 105, then got it. Tried for 110, but couldn't get it.
Cl & J - 65, 85, 105, 125, 135, 145#
Tried for 150, but failed.

P.M.
A. Snatch
2x1@85%, 2x1@90%, 2x1@95%, 2x1@90%, 4x1@80%
B. Cl&J
2x1@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@85%, 4x1@75%
+
3 rounds
5 box jump overs
w/ lateral box jumps between each
25 kb 53#
5 box jump over w/ lateral jumps
25 pullups
rest 1:1

Notes:
A. 90, 95, 100, 95, 85#
Had 1 fail at 100#.  None of these felt very good.
B. 110, 115, 125, 130, 125, 115#
These felt so heavy, but I got them all.
+
Round 1 - 5:25,
I jumped on the box, then over on this round. I was scared to jump over. Got kb unbroken. Did PU in 10/5/5/1s. My grip was shot and I felt like I was about to rip.
Round 2 - 6:09
Jumped over box this round. KB 15/10. PU 5/5/5/4/3/1s
Round 3 - 6:55
Jumped over box. KB 15/10. PU not sure
I kept feeling dizzy, so I took a lot of breaks. My times were super slow, but I've got to ease back into it.

Nov 10, 2012, Saturday

A. Back Squat 5x3
105, 115, 125, 135, 145#
B. Press 5 sets
55# x5, 65# x5, 75x5, 85x3, 90# x1

Notes:
First day back in the the gym after my wisdom teeth. I couldn't push very hard. Still on a lot of medication, but wanted to move around some. Everything felt fine, but felt MUCH heavier than it should have. I attempted 95# on the press and couldn't get it. This is 15# under my PR. I'm not going to let it worry me though. I haven't been able to eat much, and being on bed rest for a week will through anybody off.

Nov 2- Nov. 9, 2012

Nov 2-4 - out of town for MS State football
Nov 5-9 - recovering from wisdom teeth removal

Nov. 1, 2012, Thursday

Front Squat - build to heavy single
+
18min AMRAP
100 DU buy-in
3 snatch 75#
12 box jump
6 push press
(every 3min do 10 burpees)

Notes:
3x65#, 3x85, 3x105, 2x125, 2x135, 2x145, 2x155, 1x160, 1x165#
10# PR!!!!  Woo!
+
10 rounds +1 snatch
Got DU in 49/51. Stayed steady on the rounds. Beat the best class time by 3 rounds.

Oct 31, 2012, Wednesday

Strength:
5-3-3-3-1-1
Push Press

Metcon:
400m run
+
3 rounds
15 cleans 95#
15 ring dips
+
400m run

Notes:
95, 105, 115, 125, 135, 145#
Went for 150, but it just wasn't there.

Time: 10:40
Runs could have been faster. First set of cleans unbroken. First set of ring dips I kept with sets of 3s. 2nd and 3rd set of cleans I did sets of 5s. 2nd set of ring dips I did in 2s and third set I did singles. I've got to work on my kips for ring dips. I have had no energy or motivation this week. :(

Oct 30, 2012, Tuesday

A. 15 min Hang Squat Snatch tech work
B. 150sec FLR hold; every break do 20sec wall sit
+
4 rounds
10 plate burpees
10 T2B
10 OH lunges w25# plate
100m run

Notes:
A. Only got 95#. This was pretty frustrating. :(
B. 1:45, :45
+
10:22
This was a fun one. My time would have been faster if I hadn't dropped my plate on my foot and kicked the J hook all in the same round. Kept my plate burpees moving. Had to break up T2B more than I'd like. Lunges were unbroken. Runs were a little slow. Cold SUCKS.

Oct 28, 2012 - Biloxi Blues

Team Competition - Overall 6th Place
Event #1 - Run N Tri Battle Rush - 8th place
1850m row
run 800m w/ 2 walls
run 800m w/ sandbag w/ 2 walls

21:51
Considering I haven't been running much I was pleased with our times. Final time was an average of the 2 times. I came in at 20:something and Grayson came in at 22:something. We flew through the row and were second off the rowers, but my legs suffered for rowing too hard. The first half of the first run was slow due to the cold and the tightness from rowing. Several people passed me, but the second half my legs loosened up and I was able to catch a few of the people that had passed. Second loop I had to pick up a 20# sandbag. It was a small bag. Too small to drape over my neck. I was constantly readjusting. Despite my legs dying, I didn't stop and didn't let anyone catch me. This was by far the toughest event for me.

Event #2 - HalloWOD
3 parts
3 min to find 1RM clean and jerk - 2nd place
2x400m run - 7th place
Burpee broad jump - 9th place

Part 1 - 160#
We could only lift 1 at a time, so 3 min wasn't much time at all. I started at 155# and got that pretty easily. I moved up to 165#. I got the clean, but failed on the jerk. I was able to keep it racked and tried again, but no go. I failed on the next clean attempt. I bumped down to 160# and got that pretty easily.

Part 2 - 2:21
I got caught off guard on this event. I had my back to the starting line, talking to my judge when they said go. I turned and was like "oh crap" and took off, but everyone had a big jump on me. Grayson really pulled through on his leg.

Part 3 - 3:10
This was actually pretty fun. Started off a little slow, but caught our stride on the 50m stretch back. Once we did we passed a few teams.

Event #3 - Pistol Grip - 13th place
8min AMRAP
Buy-in 40 pistols or 150 air squats
run 100m w/plate
5 power cleans 75#
10 HR pushups

5 rounds
This event really hurt us. I wasn't comfortable enough with my pistols to try them and Grayson's legs were too tired. We went with the air squats. All the teams that did pistols had a HUGE advantage. I think we did great, but we just didn't have a shot to catch the pistol teams.

Event #4 - Hunger Games - 2nd place
Run and get 1 piece of gear at a time
barbell, 2x45# plate, 25# plate, 10# plate, 40# sandbag, 35# KB
20/20/20
30/30/30
shoulder to overhead 65#/kb 35#/jump over plate W/sandbag 20#
run equipment back to other end of field

7:32
This one was really fun. We had our strategy down pat. I did 20 Sh2OH unbroken, Grayson did 20 kb, we split the plate jumps. We split the next shoulder to OH and kb into 15/15 and the plate jumps into 10/20.


Considering all the running and the cold I was very proud of how we did. Taking 2nd place in the Clean and Jerk really boosted out spirits. Minus a few hiccups and the workouts constantly being changed it was a really fun event.

Oct. 26, 2012, Friday

10 min row
+
Power clean/Split Jerk @70%   3x3
+
10 min row

Notes:
115#  went fine

Oct 25, 2012, Thursday

15 min pistol practice
+
2 rounds; rest 3min
run 200m w/ 20# sandbag
row 250m
100 DU
row 250m
run 200m w/ 20# sandbag

Notes:
Actually got a few legit pistols! Was showed a good way to practice them.
+
This went fine. Actually got the first set of 100 DU unbroken. Second set wasn't as pretty.

Oct 24, 2012, Wednesday

A1. Pendlay Row 3x8 65#
A2. KB Tater  3x10 35#
+
5 Rounds
5 HSPU
5 hang power snatch 75#
run 200m

Notes:
14:03
First 3 sets of HSPU were on 55# plates to an ab mat, last 2 sets were hands on floor to ab mat. Snatches and run went ok.

Oct. 23, 2012, Tuesday

A. Power Clean + 2 Front Squats @ 125#; every 2 min for 12min
B. Barbell Bulgarian Split Squat @ 20X1; 3x 4/leg; rest 60sec b/t leg, rest 2min b/t sets
+
2 sets; rest 1:1
2 rounds
5 Power Cleans 65#
25m sled pull 45#
10 HR pushups
25m sled pull

Notes:
A. went well, second rep was tough towards the end
B. 85, 95, 100#  My left leg is so much weaker than my right
+
2:04, 2:37
This sucked. I was walking on the sled pulls up the hill

Oct 22, 2012, Monday

EMOM for 12 min  Clean + 2 Front Squats starting at 75#
+
4 min AMRAP
15 KB 35#
5 burpees
rest 2min
6 min AMRAP
run 50m
5 power cleans 95#
10 HR pushups
rest 2min
4 min AMRAP
4 KB snatches per arm
10 K2E

Notes:
Got up to 135#, failed on 145#, continued at 135# for the remainder of the time (4 more sets)
+
5 rounds +5kb
4 rounds +5 pushups
4 rounds

Oct 21, 2012, Sunday

A. Every 30sec for 5:00
Power Snatch. Hang Sq Snatch @ 80% (90#)
B. Every 40sec for 6:00
Power Clean. Hang Sq Clean. Push Jerk @80%  (120#)
+
3 rounds
10 KB Snatch + OH lung 35# (R arm/L leg)
10 KB Snatch + OH lung 35# (L arm/R leg)
15 burpee box jump overs
20 jumping air squats

Oct 20, 2012, Saturday

Team Workout
1 team tire flips 100m while other team does:
wall balls
ring dips
wall climbs
box jump overs
+
3 sets; rest 3min
sled pull 50m w/45#
5 power cleans 95#
10 HR pushups
+
5 Sh 2 OH  95#
10 burpees on 45# plate
15KB 35#
10 Sh 2 OH
20 burpees
30 kb
15 Sh 2 OH
30 burpees
45 kb

Time: 11:33  I was crawling. Nothing left in arms and burpees were way too slow. Broke shoulder to oh into 5s on all sets. Broke last kb into 25/10/10 which I shouldn't have done.

Oct. 19, 2012, Friday

A. Sq Clean + 2 front squat ladder, start at 75#
B. Sq Clean Thruster 75#  3x8 TnG; rest 3min
C. Russian step ups @ 2111, 3x8/leg, rest 90sec

Notes:
A. 75, 85, 95, 105, 115, 125
At 135 I power cleaned it and squatted twice. 145 I power cleans and failed on the second squat. Had no energy
B. These went fine
C. These went fine

Oct. 17, 2012, Wednesday

3 sets; rest 2min
AMRAP ring dips
75sec row
+
3 sets; rest 2min
13 pullups
35 box jumps 24"
+
3 sets not for time
10 toes to rings
sandbag run 200m

Notes:
12, 10, 10, kept about a 1:55 pace on all the rows
+
box jumps were torture
+
went fine

Oct. 16, 2012, Tuesday

A. OH Med ball toss 10#  EMOM x10
B. 3 Position halting deadlift.Hang squat Snatch.Snatch Balance  1.2.3x3 ; rest 2min
C. Barbell Bulgarian Split Squats @20X1; 3x 6/leg; rest 60sec b/t legs, rest 2min b/t sets
D. 125 walking lunges for time

Notes:
A. done
B. 65, 75, 85, 95# Felt like I could keep going up in weight so I did an extra set.
C. 75, 80, 85#   Ouch...
D. 2:20

Oct 13, 2012, Saturday

A.M.
Team of 2
600m run
60 shoulder to OH 65#
100KB 35#
60 front rack lunges 65#
600m run

Time: 13:48

+
Clean and Jerk
65% (2+1)
70% (2+1) x2
75% (1+1) x2
80% (1+1)
85% (1+1)
90% (1+1)

Notes:  110, 120, 125, 135, 140, 150#

P.M.
Front squat work

+
row sprints - 30sec all out x3; rest 2:30
10 min hand stand walks
row sprints - 30sec all out x3; rest 2:30

Notes: Kept all rows between 1:38-1:45

Oct. 12, 2012, Friday

A. High Box jump 1.1.1x3; rest 2min
B. Squat Snatch 1.1.1x3; rest 3min
C. Squat Clean Thruster TnG 3x10; rest 3min
D. Russian Step ups @2111; 3x8/leg; rest 90ec

Notes:
A. 30"box all rounds
B. 90, 100, 105#  Tried 110#, but psyched myself out and couldn't drop under it. Dropped down to 105 and got it pretty easily.
C. tough
D. went fine

Oct 11, 2012, Thursday

"Helen"
3 rounds
400m run
21 kb 35#
12 PU

Notes:
10:01
This is about 30 sec slower than my last time, but it was all due to the inclines on the runs. I got all kb and pull-ups unbroken. Despite the time being worse I feel like it is a big accomplishment to go unbroken.

Oct 10, 2012, Wednesday

3 sets; rest 2min
12 pullups
60 sec box jump/step down
+
3 sets; rest 2min
amrap ring dips
60sec high knee jump rope
+
 3 sets straight through
10 T2B
50 ft bear crawl

Notes:
pullups unbroken, 15 box jumps each time
+
12, 8, 7 dips
+
T2B unbroken

Extra:
run 1 mile w/ 20# vest

Oct 9, 2012, Tuesday

A. High Hang Power Snatch from blocks.Snatch Balance 1.3x5; rest 2min
B. Barbell Bulgarian Split Squats 3x8/leg; rest 60sec b/t legs and 2min b/t sets
C. 100 walking lunges for time

Notes:
warmup: run 1 mile
(I didn't have a 6-8# med ball)
A. 65, 65, 75, 75, 80
B. 65, 65, 65
C. 1:54

Oct. 6, 2012, Saturday

A.M.
8 min to find 1RM Power Snatch
+
8 min AMRAP of power Snatch @ 90% above weight
+
3 sets
max reps OHS @ 90% above
rest 4min between sets

Notes:

75, 95, 105x2, 115# fail then got it, couldn't get 120#...all reps were ugly
+

26 @105#...so ugly
+

11, 13, 11 @ 105#


P.M.
3 sets for time
30Cal Airdyne
30 burpees w/ 6" jump

Time:
15:45

Oct. 5, 2012, Friday

A. Press - build to 1RM
B. PU underhanded - build to 1RM weighted
C. PU 1x max reps

A. 45, 65, 75, 85, 95, 100, 105, failed on 110#
B. 5, 10, 15, 18, 20.5, 23, 26, 28.5, 31, 33.5, 35, 40#
C. 26

+
row 2000m @ Z1

Oct. 4, 2012, Thursday

A.M.
A. Squat Clean - build to 1RM
B. Front Squat - build to heavy single
C. Bulgarian Split Squat @30X0 - build to 8RM/leg
+
10min AMRAP
row 2000m
max DU in remaining time

Notes:
Video starts at 125#. I stopped filming the fails after a while.

A. 55, 85, 105, 115, 125, 135, failed at 145 about 10 times
Got the clean easy every time but couldn't get out of the squat
B. 105, 125, 135, 140 stopped here
C. 10, 18, 26/arm
+
row in 8:24, got 81 DU

P.M.
A. run 1 mile
+
400m rum
4 rounds
20 kb 35#
40 DU
30 situps
end - 400m run

October 2, 2012, Tuesday

Beach WOD
10 to 1
burpees
situps
air squats
100m sand run

Notes:
Took around 16min

October 1, 2012, Monday

Build to 1RM deadlift
+
12 rounds tabata hand release pushups

Notes:
Built up to 275#
+
Got 10 reps for all 12 rounds

Sept 29, 2012, Saturday - Pensacola Beach Brawl

WOD 1
1min max rep hang clean 115#

WOD 2
100 DU buy in
+
15-12-9
deadlift 155#
bar burpee

WOD 3
30 clean
25 front squat
20 shoulder to overhead
15 snatch
10 OHS
75#

WOD 4
30 box jump overs 20"
40 kb 53#
750m row

WOD 5
beach run w/ sandbag w/ 2 walls

Notes:
10th Overall

WOD 1 - 19 cleans (9th place)

WOD 2 - 5:44 (9th place)

WOD 3 - 8:03 (10th place)

WOD 4 - 7:14 (10th place)

WOD 5 - 3:13 (13th place)

September 27, 2012, Thursday

750m row
+
5 min hip stretching
+
2 Hang cleans 105# EMOM x 5
+
750m row

Notes:
Hips are crazy sore from last night's workout. Rows and hang cleans both went fine.

September 26, 2012, Wednesday

4 rounds 75#
10 power cleans
8 front squats
6 shoulder to overhead
4 snatch
2 OHS

Notes:
9:28
This went awful. My calves, hamstrings, quads, back and forearms all tightened up on the first round. Breathing got out of control quickly. The 75# got heavy even quicker.

I waited about an hour and decided I needed to know how the actual workout was going to feel and how I needed to break it up.

30 power cleans
25 front squat
20 shoulder to overhead
15 snatch
10 OHS

Time: 8:03
I did 15 power cleans and paused. I did 6 more and decided I didn't want to do the workout. About 30 seconds later I changed my mind and started back up. I had to break the front squats up into 5's. I barely got that. I also had to break the push presses into 5's. I was hoping to get these in 10's, but that wasn't happening. Kept with the sets of 5's into the snatches. These were very tough. Was able to get the OHS unbroken. This is not going to be pretty.

September 25, 2012, Tuesday

A. Squat Snatch from high blocks EMOMx10
B. OHS @ 33X1; 5x3 tough reps; rest 2min
+
4 sets; rest 2min
7 deadlift TnG 155#
7 bar burpees

Notes:

A. 65#x4, 75#x3, 85#x3
I was having a little trouble with these today. I'm not sure what the problem was.
B. 105, 110, 115, 120, 120#
These were tough, but felt pretty good. I probably should have tried for 125, but my wrists were really starting to hurt holding the bar that long. I may need to invest in some wrist wraps.
+

:31, :29, :30, :28
TnG felt ok. Back didn't tighten up. Burpees went surprisingly well, but they usually do when the reps are under 10. This felt completely different than the actual workout. The DU really sucked the wind out of me from the get go, but I think I am going to try TnG on Saturday. It may switch to dropping from the top quickly.

September 23, 2012, Sunday

Part 1:
25 unbroken DU x 5
+
30 box jump over 24"
40 kb 53#
750m row

Part 2:
100 DU buy in
15-12-9
deadlifts
bar burpees

Notes:
Part 1:
DU - 25, 16, 15, 25, 25, 3, 25, 25
+
7:23
Box jumps overs weren't too bad. Jumped up, stepped off, turned around and back up. Kept it at a very steady pace. I broke the KB up into 20/10/10 which I shouldn't have done. I should have held on past 20. Maybe 25/15 or 30/10. The row hurt. It was tough on my breathing and my quads. My pace varied from 2:05-2:15. I tried to keep it under 2:10, but had trouble with that. I feel ok with my time. Chris and Grayson went with me. Chris finished about a minute before me and Grayson by 30sec. This workout wasn't as bad as I thought it was going to be, but its going to be a completely different story when its the 4th workout of the day.

Part 2:
6:32
Got the DU in 76/24 which I was pretty happy with.
I dropped the deadlifts from the top the whole way through. I don't think I lost too much time doing this. As soon as I dropped it I was back down picking it up again. I didn't want my back tightening up. We'll see how it goes Tuesday with the TnG and then I'll decide what I want to do on Saturday. The burpees were way too slow. I'm seriously going to have to suck it up and make myself go faster. I'm curious what the standard is going to be for these.

September 22, 2012, Saturday

A.M.
3 sets; rest 2min
5 hang power cleans 115#
400m run w/30# sandbag
+
3 sets; rest 2min
5 thrusters 95#
row 400m
+
(not for time)
10 wall balls
10 box jumps 20"

Notes:
2:54, 2:56, 3:00
Hang cleans felt great. Speed between reps is a little slower than I'd like, but its difficult for me to get the bar back down from the rack position under control.
I added the sandbag because I wanted to get used to running with weight on my shoulders. It is seriously going to suck having to do that in sand.
+
2:14, 2:14, 2:25
Thrusters were ok, but really slow. All unbroken. Quads were burning on the rows. My last row was slower, but I lost about 5 sec fighting to get my foot in the strap.
+
Wall balls went fine.
I stepped down on the box jumps to save my legs for tomorrow.

Part 2:
1min AMRAP max hang cleans - 115#

Notes:  11 reps
That minute flies by! I got 5 and dropped it. I probably took a few too many seconds resting. I got 5 more reps. I had 10sec left when I dropped it the second time. I quickly picked it back up and got one more rep. The clean itself isn't hard, but transitioning back down to the hang is tough for me.

+
20 min run

September 21, 2012, Friday

A. Front Squat @ 20X1; 3x3; rest 3min
B. Deadlift - build to  easy single
C. Deadlift 8x3 @70%; rest 1min
D. Side Bridge w/ 15#; 45sec/side x5; rest 45sec b/w sides

Notes:
A. 120, 130, 135#  These were ok. The third rep was difficult each time.
B. 115, 165, 185, 215, 225, 235# Felt ok
C. 195# These weren't too bad. I really wanted to drop it from the top, but I was able to hold on.
D. Adding 15# makes a HUGE difference. These were really difficult, but I managed to get all sets.

September 19, 2012, Wednesday

12min AMRAP
5 kb 70#
7 wall ball
9 box jumps

Notes:
7+3kb
I am still not recovered from the weekend. I felt like I was crawling through this. The 70# kb felt more like it weighed a ton. Had trouble keeping my balance. Wall balls weren't too bad. Box jumps were very slow. I was rebounding at the bottom, but I was barely making it up. My legs were jello. A little disappointed in this.

September 18, 2012, Tuesday

A. Squat Snatch from high blocks - 1tough rep EMOM for 10min
B. OHS @33X1; 5x3tough reps; rest 2 min
C. Front Rack Walking Lunges 10/legx3; 75#
+
3 rounds
15 kb 53#
20 burpee
15 kb
 20 situps

Notes:
A. 65, 65, 75, 75, 85, 85, 85, 85, 85, 85#
The last couple got really tough. I wasn't able to get a successful squat on the last one.
B. 105, 110, 115, 115, 115#
Reps 1 and 2 would feel great, but rep 3 was a doozy. When I got to 115 my elbow felt like it was trying to overextend, so I stayed at that weight for the last three sets
C. My booty is still so sore from Saturday and I have a huge bruise on my knee from the lunges. These were not fun. I stayed with 75# on all sets because I don't think I could have gone any heavier. I was wobbly on all sets.
+
11:25
KB felt good. I only broke up one set and that was because my hand was sweaty and it slipped. Burpees were slow.

September 17, 2012, Monday

15-12-9-12-15
power cleans 95#
pullups
box jumps

Notes:
I did this in 14:something. I wasn't pushing hard. I more just wanted to get the blood flowing and some of the soreness out. I broke everything up a lot and stepped down on the box jumps.

September 15, 2012, Saturday - Iron Athlete Challenge

Iron Athlete Challenge - 5th place RX
I ended up doing a lot better than I thought I would. I hung in there with 3 regional competitors and was just 1 point away from making it to the podium. Not too shabby.

Event #1
5 min to find Clean & Jerk max - 165# (4th place)

I think I had adrenaline coming out of my ears. Started at 145#, then bumped up to 155#. 155 was my current PR. I got this pretty easily and felt great. Went up to 160 and got that pretty easily, too. Loaded up 165. I got the clean, but didn't drop under enough to stick the jerk. Took a few deep breaths and  tried again. Nailed it! I was so pumped! I tried 170 twice, but it was a no go. I would have been happy with 155, but 165 was what I was shooting for, so I'm really happy with this.










Event #2
21-18-15-12 GHD/Pullup - 6:40 (4th place)
This didn't go great, but I knew going in the pullups were going to be a challenge. All the GHDs went fine. Got my first set of 21 pullups unbroken. The second set of pullups I think I got 10-4-4. I don't remember what I did on the next 2 sets, but they were more broken up that I wanted. I am proud of myself for staying calm and sticking with it. I never let my breathing get out of control. This time was 4 seconds faster than the last time which isn't a lot, but better is better.

Event #3
200m shuttle run, 15 thruster 65#, 25 box jump, 15 thruster, 200m shuttle run - 4:06 (5th place)
This one went so much better than I was expecting. I took the first shuttle run at a pace I felt comfortable with. I may should have gone a little faster. First set of thrusters felt decent. Just about everybody in my heat got to the box before I did, but I know that my thrusters are slow. My box jumps went really smoothly. All under control and unbroken. I got back to my bar before a few people. Second set of thrusters were tough, but I got them unbroken and took only a short pause between a few reps with the bar racked. As I set out for my run I spotted Sarabeth not too far ahead of me and was determined to catch her. My legs were dying but I was pushing through it. The last 50m I went into an all out sprint and caught her in a photo finish at the line. Edged her out by1 second. I knocked almost 40 second off of my previous time. My breathing was a lot better on this that my last attempt. The first time I did it I was sucking wind big time. Grayson kept yelling at me to slow down my breathing. This time my breathing was completely under control until the last sprint at the end.

Event #4
50 burpees, 30 kb 35#, 400m run, 50 goblet lunges, 400m run, 30 kb, 50 burpees - 15:15 (5th place)
I've now done this workout twice and will never do it again. First set of burpees and kb didn't feel too bad. By the time my heat went there were divots in the ground from the burpees. Every time my chest hit, a cloud of dust came up. I was breathing in dirt and getting it all in my eyes.  Legs were a little tired on the first run. The lunges were awful. I took a short break after 25 reps. The second run hurt. My legs were dead. Second set of kb went fine. Last set of burpees were very tough. Janice Marie was next to me. We were going rep for rep on the burpees until we got to about 35 and I died. I wish I could have held out. If I could have held on and beaten her I would have tied overall for 3rd. I just had nothing left in the tank. My breathing wasn't too bad, but my muscles were just exhausted. I did shave around 30 seconds off my last time.

I have another competition in 2 weeks. There are over 200 individuals signed up. Hopefully it will go as well as this one did.

September 13, 2012, Thursday

3 sets; rest 2min
10 kb 35#
10 burpees
+
3 x 400m run; rest 2min

Notes:
:41, :40, :40
Got all the burpees with feet together up and back.
+
1:25, 1:28, 1:33
I HATE RUNNING ON HILLS. 'Nuff said.

September 12, 2012, Wednesday

A. Hang Squat Clean @95#  3x5; rest 90sec
B. Split Jerk @95#  3x5; rest 90sec
+
3 sets; rest 90sec
10 thrusters
10 box jumps

Notes:
A. and B. felt good
+
:41, :39, :42
Box jumps were all over the place. I wasn't getting good rhythm. Kept getting on my toes on the thrusters. Dropped the bar at the bottom of the squat in the third set from getting too far on my toes and falling forward. Ugh...

September 11, 2012, Tuesday

 Power Clean and Jerk build to a heavy single
+
 21-18-15-12
GHD
Pullups

Notes:
95# x3, 115x3, 125x3, 135x2, 145x1, 155#x1
These felt good til I got to 155. It was ugly.
+
6:43
My goal for the competition this weekend has changed. I am now just trying not to come in dead last. I'm very disappointed in this time. I was very dizzy coming off the GHD. Granted I woke up yesterday with an awful head cold and I'm pumped full of cold medicine. I got the first set of pull-ups unbroken. The second set I had to break up into 10-4-4. I really wanted that set unbroken. Surprisingly my abs played a big factor in my pull-ups. By the set of 15 my grip was gone. Broke that into 8-4-4. The last set of pull-ups was just a mess. I'm not sure what the reps were. I got all the GHD unbroken, but it was hard to know when to breathe.

September 9, 2012, Sunday

5min ON/ 3min rest
150m run
10 thrusters 65#

150m run
10 pullups

150m run
10 goblet lunges 53#

150m run
10 kb swings 53#

Notes:
3+150m
4
3+150m
3

The thrusters HURT and were super slow.
Pullups went fine.
Goblet lunges were horrible.
I subbed kb swings because I couldn't handle another set of thrusters.
I didn't push very hard on any of these.

September 8, 2012, Saturday

5 sets; rest 3:30
5 burpees
15kb swings 53#
30sec sled push

Notes:
My quads and my ego were still destroyed from the day before. Burpees felt fine. The extra 5 kb swings made a huge difference. I thought my quads were going to explode on the sleds.

September 7, 2012, Friday

A. Back Ext @40X0; 3x10; rest 60sec
B. Power Clean pause at mid thigh  1.1x3; rest 90sec
C. Split Jerk 1.1x3; rest 2min
+
3 sets; rest 90sec
15 thrusters 65#
25 box jump
15 thrusters

Notes:
A. These went fine. My hamstrings were finally loose enough I could do them.

B. 125, 135, 145#
I had one fail on 145. Chris said I got on the ball of my foot between the deadliest and the clean causing my pull to off.
C. 135, 145, 155#
I was pretty pumped that I got 155# twice. That was my 1RM.
+
3:25, 4:57, 5:? something
This was terrible for me. I was a little defeated before I started. I knew how much it sucked doing it one time, so the thought of having to do it 3 times was not at all appealing. My quads tightened up during the first set of thrusters even though I stretched extra between the strength and this. I think I completely gave up mentally during the first set of box jumps. Getting back to the thrusters my quads were on fire and my grip felt awful. The next 2 sets were a big ole' mess. I got upset with myself which made my breathing go out the window. I was close to hyperventilating at one point. I haven't felt this defeated in a while. What little confidence I had about next weekend has gone out the window. I have video of it, but I'm too embarrassed to post it.

September 6, 2012, Thursday

Rest Day
I actually took a rest day and went and got a much needed massage. Hopefully it'll help me PR next weekend.  :)

September 5, 2012, Wednesday

3 sets; rest 3min
5 KB 70#
7 burpees AFAP (feet in/out together)
45sec AirDyne
+
4x800m run

Notes:
1:22, 1:19, 1:19
The 70# didn't feel too bad. I think the first round was slower because it took me a second to get my balance on the first swing with the 70. Burpees went fine. AirDyne hurt.
+
3:21, 3:33, 3:33, 3:34
I HATE RUNNING AT THIS GYM! We only have a 400m run, so running a 800 I have to stop and turn around 3 times which sucks. The inclines just kill me. I feel like I'm running in quick sand. It's sad that something I used to enjoy so much is now torture.

September 4, 2012, Tuesday

A. Power Clean & Jerk 1.1x4; rest 4min
B1. Pullups 4x21; rest 10sec
B2. GHD situps 4x18; rest 3min

Extra:

ran 1 mile at a steady pace

Notes:

A.135, 140, 145, 150#  These felt a little off today. I was off balance of my cleans and my jerks didn't feel as solid as they normally do. No fails, but they weren't pretty.
B1. These seemed tougher than last week. I got them all unbroken, but my grip was going early.
B2. I kept sliding off the pad which was causing me to have to use bad form.  I had to break up the last 2 sets to re-adjust. I really have to reach to hit the ground which I think is what is making me slide. At one point my shoe almost came off I was so stretched out.
C. My hamstrings are crazy tight from yesterday and my back wasn't feeling great after the GHDs so I didn't do the back extensions.

September 3, 2012, Monday

Filthy Fifty
50 box jumps
50 jumping pullups
50 kb 35#
50 walking lunges
50 K2E
50 push press 35#
50 back ext
50 wall balls
50 burpees
50 DU

Time: 23:23
I don't remember this one being that rough, but I knocked 4 minutes off my time.

September 2, 2012, Sunday

5min On/ 3min Off
5 GHD
5 pull-ups

10 burpee
10 box jump

5 goblet lunges 35#
5 kb

Notes:
GHD/PU - 7 rounds  These went well. Lost a lot of time moving between movements. I moved the footpad up and easily hit the floor.

burpee/box jump - 3+7 box jump    These were slow. We tailgated yesterday afternoon/night and I was feeling it today. I really focused on over-exagerating my hips opening at the top.

lung/kb - 9+4lunges    These went ok. Got the first 4 rounds without setting down the kb. After that I set it down between sets.

I'm starting to feel shin splints coming on, so I didn't do the last set of bear crawl/box jumps.

+

Back Squat 5x4
85, 105, 115, 125, 135#

OHS 3-3-2
95, 115, 135#

September 1, 2012, Saturday

A.M.
5 sets; rest 4min
5 burpees (feet in/out together)
10 kb 53#
30sec sled push

Notes:
The burpees and kb felt great. My legs were still a little beat up from yesterday and the sled did not make them happy, but it went ok.

Later A.M.
Row 3min @ 2:00pace/ Row 3min @ 2:45 pace x4

Notes:
This was miserable. I wasn't able to keep a 2:00 pace. The first 2 sets I kept it under 2:05. I had to take a short breather after the 2nd 2:00 set, and then between the remaining 2:00/2:45 sets. The 3rd and 4th set I was doing good to keep it under 2:10. My quads were shot. They were on fire within the first minute. My breathing got out of control because I got upset that I was doing so poorly.

August 31, 2012, Friday

A. Back Ext @40X0; 3x10; rest 60sec
B. Power Clean pause at mid thigh 1.1.1x3; rest 90sec
C. Split Jerk 1.1.1x3
+
5 sets; rest 1min
10 thrusters 65#
10 box jumps (rebound from floor)

Notes:
A. these aggravated my back a little today

B. 115, 125, 135#  Not sure I was doing these right. Last set got rough.
C. 125, 135, 145# Thought these felt pretty good. Got tough on my wrists. Didn't get a good footing on the second rep of 135# and almost lost my balance.
+

:41, :41, :41, :42, :42
Kept falling forward/getting on my toes on the thrusters. Box jumps were ok. My quads were on fire!

August 30, 2012, Thursday

Front Squat
4-4-3-3-2-2
+
14 goblet lunges
20 kb 35#
30 DU
rest 2min
20 goblet lunges
20 kb
40 DU
rest 2min
26 goblet lunges
20 kb
50 DU

Notes:
85, 95, 105, 115, 125, 135
These felt surprisingly good.
+
I think it I finished in 9:28. Lunges were slower than I'd like. KB were fine. I subbed DU instead of box jumps, but my DU were very off today.

August 29, 2012, Wednesday

3 sets; rest 3min
10 burpees AFAP (feet together up/back)
45sec AirDyne
+
row 800m x4; rest 3min
maintain pace or neg split

Notes:
Burpees felt decent. More than 10 would have been difficult to keep my feet together. AirDyne was awful as usual.
+
3:17, 3:22, 3:22, 3:20
I wasn't sure how fast to go. I went too fast on the first row. I tried to keep that pace on the 2nd one and couldn't do it. Stayed pretty steady on the last 3. 800m is a long row... I'd feel great for the first 300m in, then the last 500m would SUCK. My quads would tighten up and my grip would go. Between Monday and today I have some nice blisters on my thumbs.

August 28, 2012, Tuesday

A. Clean and Jerk Cluster 1.1.1x3; rest 4min
B1. Pullups 4x21
B2. GH situps 4x15; rest 4min
C. Back Ext @ 4020; 3x10

Notes:
video is of 130 and 135#

#

A. 120, 130, 135
I was a dummy and miscounted my weights. I thought I had done 130, 140, 145. I was pumped that 145 felt  so good. Oops! I didn't realize it til I had finished everything and I was unloading my bar. When I realized what I'd done, I loaded up 145 and did that. It was tough after everything else.

Video is sets 2-4
B1. Got all these unbroken. I did lose my rhythm on the last set, but I held on.
B2. These felt pretty good. It was hard to reach the floor, though. I may need to move the footpad up.
C. These were ok.

August 27, 2012, Monday

Row 1min @90%, 1min @50% x15

Notes:

I was able to keep the 90% pace for every round. Stayed between 1:55-2:05. Towards the end my 50% was more of a crawl. 

August 26, 2012, Sunday

A few of us decided to test out some of the workouts from the upcoming competition. I always like to do them before hand to know what I'm getting into.

Event #3
200m shuttle run
15 thrusters 65#
25 box jumps
15 thrusters
200m shuttle run

Time: 4:44
I don't think I was warmed up enough before I did this one. My quads got crazy tight.
Took the first run at a good steady pace. Fast, but not too fast. First set of thrusters went ok. Box jumps weren't great. Legs were very tight. Took me a second to shake my legs out before the first jump. I got 19 unbroken starting from the top and rebounding at the bottom. Lost my rhythm on 19. Got the next 6 unbroken. 2nd set of thrusters were rough. I got them unbroken, but there were some long pauses with it in the rack position. Quads were on fire! First shuttle run I couldn't get a good stride because of my leg tightness. The second one they had loosened up a bit and I was able to really stretch out my stride and sprint in. I feel ok about this time, but know I'm going to have to do a lot better day of.

Event #4
50 burpees
30 KB 35#
run 400m
50 goblet lunges 35#
run 400m
30 KB
50 burpee

Time:15:39
Took burpees at a nice steady pace, stepping down and up. They weren't too bad.  KB went fine. The run was a little slower than I'd like. The lunges were tough. I had to set the kb down at 25. Second set of 25 were slow. Run went ok, but again slower than I'd like. Second set of kb went fine. Last set of burpees were tough, more mentally than physically. I got them unbroken, stepping up and down, but they were slow. I felt ok about this time, but again, I know I have to do better come competition day,

August 25, 2012, Saturday

A.M.
20 min EMOM
1st - 4 thrusters 90#
2nd - 3 strict pullups

rest 10 min

20 min EMOM
1st - 6 front rack walking lunges/3 front squat 75#
2nd 8 kipping pullups

Notes:
Thrusters weren't as bad as I thought they were going to be. They were tough, but I kept them pretty steady. Did get difficult at the end. Pullups went fine.

Lunges were ok. After all the thrusters the front squat felt really heavy, but they went ok. All the pull-ups unbroken.


P.M.
10 sets
side sled 25m one way/25m back
3 MU progressions

Notes:
Sleds felt good.
I started with the Khalipa transfers, but by round 5 I couldn't get on top of the rings. I switched to the similar movement with the band. Very frustrated with these.

August 24, 2012, Friday

A. Power Snatch Cluster 1.1.1x3; rest 3min
B. Power clean cluster 1.1.1x3;rest 3min
C. Power Clean 3x1; rest 3min
D. Wide Stance seated good morning @5030; 3x8

Notes:

A. 95, 105, 110#
95 felt great. 105 felt off balance. 110 was UGLY, but completed.
B. 125, 135, 145#
These were ok.
C. 150, 155 (2 attempts), 160#(2 attempts) PR!!!
Had trouble getting my elbows under quick enough. Woo too PRs!
D. 35# for 8 reps x3
My back was still a little sore (once again, all my fault) Felt good until the 7th rep each round
* I attempted the GH raises, but when I got to about 45 degrees it felt like my hamstring were going to explode. It hurt so bad. I tried a couple of different ways, but could not successfully complete one.  

Extra:
Did some squat snatch work and PR'd!  Woo! 120#
(Video is 3 attempts to get 115#, then 5 attempts to get 120#)

August 23, 2012, Thursday

4 rounds
6 power snatch 65#
10 OH bar lunges 65#
12 ring rows
20 DU

Time: 7:00
I enjoyed this one. Snatches went well. The lunges were more difficult than I thought they were going to be, but I kept them steady. My grip/forearms were surprisingly a factor. I had to break the ring rows up into 6/6 on the 3rd round. Got all DU unbroken.

August 22, 2012, Wednesday

10 min on/5 min off @75%
5x10 unbroken DU
5 wall balls
5 pullups

5 goblet squats 53# per minute
row remaining time

5 T2B
AirDyne remaining time

Notes:
5 rounds; Attempts on DU were 7, 5, 5, 5, 6. Wall balls and pullups were fine.

Goblet squats were rough. My back was not happy (which is totally my own fault). Rows were slower than I'd like. I think I ended up with 1100m.

T2B went well. Kept my rhythm going on every round. AirDyne was ok. I think I got 62 calories.

August 21, 2012, Tuesday

A. Front Squat 4x4
B. Good morning 2x6
+
run 200m
15 deadlift 115#
25 kb 35#
15 deadlift
run 200m
15 deadlift
25 kb
15 deadlift
run 200m

Notes:
A. 95, 105, 115, 125#  These felt pretty good.
B. 35#, 55#  Kept these light.
+
10:25
First set of deadlifts touch n go. Back was crazy tight after that. Kb were ok. Had to drop remaining sets of deadlifts from the top. runs were slow.

+
A. High hang/low hang/Power Snatch  1.1.1x4; rest 2min
B1. Deadlift @42X2; 4x4-6; rest 10 sec
B2. Ring dips @30X1; 4x max reps; rest 3min

Notes:

A. 75, 85, 90, 95#
First set I was off balance. The remaining sets felt pretty good.
B1. 115#x6, 125x6, 135x6, 145#x4
First 2 sets felt ok. Third set started hurting. I don't understand why doing deadlifts in a workout is so much worse than during strength sets.
B2. 8,7,6,6
These were tough.

August 20, 2012, Monday

A. 500m row time trial
B. 1RM power clean
+
5 rounds
12 clean and jerk 55#
10 T2B
8 burpee
rest 90sec

Notes:
A. 1:51  PR!!! Woo!!!
B. 155#  PR!!! WOO!!!
+
13:55
This was a grip destroyer. Clean and jerks were unbroken. Got first set of T2B unbroken but did remaining sets 5/3/2. Burpees were slow.

August 19, 2012, Sunday

Chris's B-day workout
2 rounds
20 pullups
20 snatches 45#
run 200m
20 KB 53#
20 ring dips
run 200m
20 box jumps
20 push press 45#
run 200m
20 wall balls
20 pushups
run 200m

Time: 34:37
This was an arm destroyer! Got first set of pull-ups unbroken. Broke snatches into 10/10. Its been a while since I've done full KB swings with 53#.  I would have gotten them unbroken, but on rep 15 I flipped it over my head. Ring dips were awful. It may have something to do with the 60 ring dips I did yesterday. This is what made my time so bad. Box jumps went well with a rebound. Pushpress unbroken. By the time I got to wall balls my arms were smoked. It was hard to catch it on the way down. I think I dropped it twice. Pushups were surprisingly very difficult. Had to break up into 2s and 3s. Second set of pull-ups was 5/5/5/5. Snatches 10/5/5. KB 10/10. Ring dips were pretty much singles. Box jumps went well. Push press was unbroken. Wall balls and pushups were about the same. All the runs were at a nice steady pace. It was time to shake out my arms.

+

5 rounds
AirDyne 20cal
10 back ext
20 GHD situp
30 DU

Time: 24:00
Took this at a steady pace. AirDyne was ok. Back ext was ok. GHD aggravated my back a little, but they were ok. First 3 sets of DU were off. Last 2 sets unbroken.

August 18, 2012, Saturday

A.M.
EMOM x10min
2 Power Snatch 85#

5min rest

EMOM x10min
3 ring dips

5min rest

10 sets; rest 1min
5 deadlift 155#
5 HSPU

Notes:
Snatches felt good.
Ring dips went ok. Got a little tough towards the end.
Deadlifts felt surprisingly good. I did the first 7 sets of HSPU kipping on 45# plates to the ab mat. Only got 4 reps on the 7th set. Had to have hands on the floor for the 5th rep and last 3 rounds. I was happy that I got that far with the plates.

+
4 rounds
10 HPSU
20 goblet lunges 35#
run 200m

Time: 8:50
HSPU all unbroken. The lunges were tougher than I thought they were going to be. It was hard to keep my chest up. Back tightened up on the runs.

P.M.
10 sets
100m sled walk forward w/25# on sled
100m sled walk backwards w/25# on sled
3 jumping MU

Notes:
This was MUCH better than 2 weeks ago. Took a little over an hour. Sleds were consistent. Only had to break on the backwards pull uphill.

August 17, 2012, Friday

A. Hang Squat Snatch from knee cap blocks  EMOM x10min; start at 85#
B1. Squat Clean from blocks   1.1x5; rest 3min
B2. Pullups 17x5; rest 3min
C. Hanging straight leg raises @20X1; 3x5

Notes:

A. 85, 85, 85, 95, 95, 95, 95, 105, 105, 105#
These felt ok.
B1. 115, 125, 125, 130, 130#
I tried not to go as heavy this time. I think they went ok.
B2. Got all unbroken
C. Did straight toes to bar. These were difficult. Had to kip a little. The worst part was hanging on. My hands are jacked.

August 16, 2012, Thursday

A. 5x5/arm dumbbell single arm row 53#
B. MU practice
+
A. 5 min DU work
B. 20 min EMOM
    Even min 2 deadlift @ 205#
    Odd min 5 HSPU on 45# plates to ab mat
+
7 min AMRAP
Thruster amrap @65#
run 100m every time bar is set down

Notes:
A. These went well. Arms still sore.
B. Got some good pulls, but ripped my hand.
+
A. Got a PR of 107 DU!  Woo!
B. Deadlifts went well, but I was dropping from the top. I was really happy that I got all my HSPU on the plates with only 1 fail.
+
61 thrusters
30/10/10/11
This wasn't as bad as I thought it was going to be. I went at a nice steady pace.

August 15, 2012, Wednesday

10min @75%; 5min rest
3 HSPU
5 burpee box jump
15 DU

3 ring dips
10 russian KB 53#
run 200m

5 HR pushups
10 deadlift 75#
10cal AirDyne

Notes:
7+5 burpees
The HSPU were supposed to be strict, but my arms were super sore from the dumbbell exercises I had done the night before. I got the first on strict and had to kip from there on out. Burpee box jumps were ok. DU were off. Tripped up way too much.

5+3 dips
All movements went pretty well.

5+3cal
I had to sub hand release pushups for the ring pushups because I'd be in the way of class. Arms were sore making these difficult. DL went ok. AirDyne sucked as always.

August 14, 2012, Tuesday

A. OHS @ 44X1; 1 rep every 2min for 10 min
B1. Front Squat @ 20X1; 3x4; rest 10sec
B2. Strict pullups @ 20X1; 3x5; rest 3min
C1. Barbell Bulgarian Split Squats @ 20X1; 3x 6-8/leg; rest 10sec
C2. CTBpullups 3x6; rest 3min
D. GH situps @ 40X0; 3x10; rest 2min

Notes:
A. 85, 95, 95, 100, 105#
These felt good. I did fail once on the first 95#. I let my shoulders get loose coming out of the squat and lost the balance of the bar. It was just a mental error. Kept the tempo solid.
B1. 115, 125, 135#
These were tough, but good. 135# was very tough. I wasn't sure I was going to get the last one.
B2. These came easier today. Got all sets unbroken and without too much of a struggle.
C1. 6 @55#, 8 @55#, 8 @ 65#
The first set was very wobbly. I couldn't seem to get my balance. The second and third set I go my balance under control. These were pretty tough, though.
C2. I got all these without letting go of the bar. First set I strung together 3, 2, 1. I strung together 4 then 2 on the next 2 sets.
D. These went fine.

Extra:
A. Lat Ext laying on bench w/ barbell going overhead @32X1; 5x6
B. 3 hips to ring pulls EMOM for 10 min
C. FLR single arm ext  3x2/arm

Notes:
A. 15, 20, 20, 26, 26#
B. Was supposed to do 15 min, but hands started to tear.
C. Tough, but good.

August 13, 2012, Monday

5 rounds
6 power clean 95#
12 box jumps
6 bar burpees

Time:
10:04
Not a bad time considering I did this right after a tennis match. Had to step down on the box jumps. My tennis shoes weren't great for rebounding.

August 12, 2012, Sunday

10 rounds
run 200m
10 kb 35#
10 situps
50 single jump ropes
10 pushups

Time: 27:27

+

15 min
Row 30sec @90%, 30sec @50%

August 11, 2012, Saturday

Team Workout (split work 1:1 between two people)
run 200m
Grace
Isabel
Karen

Notes:
13:27
I jumped in with a guest so she wouldn't have to go by herself. Only did 65# on Grace and 55# on Isabel. It was a good warmup.

A.M.
20 min
Even min - 5 thrusters 85#
Odd min - 2 strict pull-ups

rest 10 min

20 min
Even min - 10 front rack walking lunges 65#
Odd min - 5 C2B pull-ups

Notes:
These both went well. Tough, but good.
Thrusters weren't as bad as I thought they were going to be. They got a little sloe towards the end, but all unbroken. Pullups went fine.
Lunges got a lil wobbly, but otherwise were fine. I had a few fails on the pull-ups because I was trying to string them together. I got all the sets without coming off the bar, but am still having trouble making them flow together.


P.M.
10 sets
side sled 25m one way/25m back
3 jumping muscle ups

Notes:
These went much better than last week. Our sled with straps is A LOT lighter than our pushing sled, so I added 25#. I finished this in a little under 45 min. My arms were tired, so the MU were difficult but doable.

August 10, 2012, Friday

A. Power Snatch Cluster 1.1.1.1.1x3; rest 3min
B. Power Clean Cluster 1.1.1.1.1x3; rest 3 min
C. Power Clean Cluster 1.1.1x3; rest 3min
D1. Wide Stance good morning @5030  3x8
D2. GH Raises to parallel

Notes:
https://www.youtube.com/watch?v=uzBTYiuvH1M
A. 85, 95, 105#  These felt pretty good. Felt so good I decided to try to hit a PR. Loaded up 120#. It took me 4 tries and I had to press out a little but I got it up there. Woo!
B. 135# x3  These were tough. I had one fail, but it wasn't due to the weight. Mid pull I got really dizzy and dropped the bar for fear of falling. (I had a few too many diet cokes today)
C. 145# x3  These were really tough. Form got a little sloppy, but I got them all.
D1. I warmed up with the 35# bar and decided to stick with that. These were nagging my back.
D2. I was not able to do these. I could barely get down to parallel and once I was down there I couldn't get back up. Is there a way to scale these?


Extra:
*BENCH PRESS*
3 reps - 95, 115, 125, 135#
2 reps - 140#
1 rep - 145, 150, 155, 160#
25# PR  WOO HOO!

August 9, 2012, Thursday

8 min on/ 3 min off
12kb 35#
12 ring rows
12 bar hops

8 deadlift 95#
10 pushups
2 bar rollouts

4 power clean 95#
10 goblet squat 35#
100m run

Notes:
5+15
7+8
4+13

August 8, 2012, Wednesday

10 min on/ 5 min off
30 DU
10 goblet squats 53#
5 T2B

300m row
10 walking lunges
10 anchored situps

15cal AirDyne
10 OHS 45#
10 unanchored situps

Notes:
6 rounds
4 rounds + 130m row
4 rounds + 3cal

DU went pretty well. I think i tripped up twice. The deadlifts on Tuesday had my back jacked up. and the goblet squats were really aggravating it. T2B went fine.
Tried to keep the rows under 2:10. No problem with the lunges and situps.
Have I mentioned I hate the AirDyne? :)  Had some balance issues with the OHS, but otherwise they were good. I think I was just trying to get through them too fast. Situps were fine.

August 7, 2012, Tuesday

A, Hang Power Snatch/Power Snatch   1.1x4; rest 2min
B1. Deadlift @ 42X2   4x6; rest 10sec
B2. Ring dips @ 30X1  4x max reps; rest 3min
C. Single leg Back Ext @ 3010; 8/leg x3

Notes:

A. 75, 85, 90, 95, 100, 105#
I wasn't sure if I was supposed to do a hang/full twice or once, but I did it once per set. These were felling pretty good, so I kept going up in weight even after I did 4 sets.
B1. 175#x6, 175#x6, 155x6, 155x6
I think I started too heavy. These were seriously hurting my back by the 4th rep.
B2. 4, 4, 4, 4 Its amazing how one extra second on the way down makes it that much harder. My chest and arms were pretty sore.
C. Left leg felt pretty good. Got 8 easily. My right leg was a lot weaker. I was struggling to get the 8 reps.

+

5 rounds
10 HSPU
run 400m

August 6, 2012, Monday

AirDyne 30sec @50%, 30sec @ 85% x30
+
45 min of goat work
turkish getups
GHD
overhead lunges
T2B
handstand holds
handstand walks

August 4, 2012, Saturday

A.M.
20 min
Even min - 5 ring pushups
Odd min - 2 Power Snatch 75#
10 min rest
10 sets; rest 1 min
4 deadlift @155#
4 HSPU

Notes:
This all went really well. Snatches felt good. Stayed steady on the pushups. Even the deadlifts felt good today. It may have been because I slept with a prescription strength patch for back pain on last night, but whatever the reason it was nice. I did the first set of HSPU kipping, then decided to work on strict. I did the rest of the sets strict to an abmat. Great workout to start the morning.

P.M.
10 sets at consistent effort
100m sled walk forward w/25#
100m sled walk backward w/25#
3 jumping MU

Notes:
This was...pure...TORTURE. This took me over 2 1/2 hours. I don't know if it was the hill or the heat or something else, but the sleds were just awful. I think I wore all the tred off my shoes. I couldn't get any traction. By the end I was stopping short of the 100m mark.
MU got difficult around round 6.

August 3, 2012, Friday

A. Hang Squat Snatch from knee cap from blocks  2reps/2min for 10 min
B1. Squat CLean from blocks  1.1.1x5; rest 3min
B2. Pullups 3x15; rest 3 min
C. Side Plank 30sec/side x3; rest 30 sec per side

Notes:
Video starts at second set of 80#

A. 75, 80, 80, 85, 85#
These felt very strange. I'm not sure I was doing them right.

B1. 115, 120, 125, 130, 135#
I kept ending up forward on these. I don't think the weight was too heavy I just think my form was off. I failed once on 125 and a few times on 135 due to form errors.
B2. Got all these unbroken. Felt decent.
C. These were relatively easy.

August 1, 2012, Wednesday

10min On/5min Off
3 ring dips
10 box jumps
row 200m

3 HSPU
10 russian kb 53#
15 DU

5 hand release pushups
10 back ext
run 200m

Notes:
4 rounds
I tried to kip the ring dips. I have to kick about 3 times to lock out. At this point its easier to go strict. I stepped down on the box jumps which slowed me down a good bit. I've got a nagging pain in my foot from some box jumps last week. Rows were fine.

8? rounds +5 kb swings
It was either 8 or 9 rounds. I lost count. Kipped HSPU and they were fine. The kb swings made my back get crazy tight. It's been tight since Sunday. Got all DU unbroken minus one set.

4 rounds
Pushups were fine. Back ext hurt. Runs were sloooooow. I don't know if it was the heat or me just sucking, but I was dragging on this last set.

July 31, 2012, Tuesday

A. OHS @44X1 1 rep/2 min for 10 min
B1. Front Squat @20X1; 3x6; rest 10sec
B2. Strict pullups @20X1; 3x5; rest 3min
C1. Front Rack barbell Lunges @20X1; 3x10/leg; rest 10sec
C2. CTB pullups 3x5; rest 3 min
D. FLR on rongs for 180sec accumulated

Notes:
A. 75, 85, 95#  These felt pretty good. Tempo wasn't as bad as I thought it was going to be. I really had to concentrate on holding my balance at the bottom.
B1. 105, 110, 115#  I wasn't sure how heavy to go on these. Really had to concentrate on keeping my chest up on the last few reps. I probably could have done a little more weight.
B2. Got all of these unbroken.
C1. 65, 75, 85#  These were harder than I thought they were going to be, but they went well. Tough, but good.
C2. I was able to get all 5 without dropping off the bar on all 3 sets. I'm really trying to string these together better. I can get 2 with a continuous flow, but by 3 I have to stop myself from swinging and reset.
D. Ran out of time this morning. Will do these this afternoon.

+
100 DU
25 pullups
75 DU
50 box jumps
50 DU
75 situps
25 DU
100 air squats

Notes:
16:32
Some workouts are just too tempting to pass up. I had every intention of just coaching the classes, but after watching everybody do this workout I had to try it out myself.
I'm a little disappointed in my time. 100 DU took me longer than it should have. Tripped up way too much. Had to break the pullups into 10/5/5/5. I wanted to string more together, but my forearms weren't feeling great. 75 DU were ok, still tripped up a few times. Box jumps were slow! I was having to step down between reps. 50 DU went better. I think I only tripped up once. Got the situps unbroken. Got 25 DU unbroken. Then the movement I was dreading the most...100 air squats. I started out doing sets of 10 and quickly went down to sets of 5. My quads were on fire! Despite being slow and painful I finished them.

D. FLR on rings
60/30/30/30/30sec
I did these almost immediately after finishing the workout, so even holding it for 30sec was difficult.  

July 29, 2012, Sunday

Mid-thigh Hang Clean from blocks - build to a heavy single
+
"Diane"
21-15-9
Deadlift 155#
HSPU

Notes:
85, 105, 115, 125, 130, 135, 140#
Wasn't feeling great coming in today. I think I was just dreading having to do Diane. Even from the warmup they felt a little off. Took 2 attempts to get 135 and 140#
+
4:55
Shoot me now. My back is DESTROYED. Got the set of 21 as TnG doing 11/10. Flew throughout the HSPU unbroken. Did 2 TnG and my back said no go. Had to do the rest as singles dropping from the top. My back was crazy tight and crazy hurting. Went pretty quickly through the 15 HSPU. Went back for the last 9 deadlifts and did singles dropping from the top. With tears on my face and screaming up the last 3 reps I finished the deadlifts. Last HSPU weren't a problem. I was very happy with my HSPU. My deadlifts are embarassing. This was 4 seconds slower than the last time I did it, but I'm just happy with finishing.

July 28, 2012, Saturday

A1. Ring Dips @ 20X1; max reps x3; rest 10 sec
A2. Strict pullups @ 20X1; max reps x 3; rest 3 min
B1. DB seated press @ 20X1; 3x6; rest 10 sec
B2. Ring Rows w/ feet elevated  3x16; rest 3 min
C. Kip pullups; max reps x3; rest 5 min
+
Row 30 sec on/30 sec off for 20 min

Notes:
A1. 12, 10, 8   I was hoping for better numbers than this, but they aren't too bad
A2. 5, 5, 5    One of these days I'm going to break 5
B1. 35#/hand   These weren't as bad as last week. I would have bumped up in weight, but the next weight up we have is 50# and I didn't think I was ready for that.
B2. 8/4/4, 10/6, 10/6   I used a false grip on these hoping it would help help with MU practice.
C. 22, 20, 18   I'm happy with these numbers, but wish I could have done more. My forearms were on fire!
+
I really want to do the swim, but every time I've tried to go to the pool its full of kids and that pool isn't big enough to workout with kids playing.
I pulled the rower outside to be out of the way of class. The sun beating down on me made a BIG difference. With the competition in September being on the beach I really need to try and do some workouts outside.

July 27, 2012, Friday

Squat Clean & Split Jerk
Build to a tough single
+
"Grace"
30 Clean and Jerk
95#

Notes:

85, 95, 105, 115, 125, 130, 135, 140# (video starts at 105#)
These felt ok. 135 and 140 felt a little off balance, but I stuck them.
+

2:34!!!
SO PUMPED!!! My previous PR was 3:03. I have done it a few times since and not come close to that time. I wanted to go unbroken as long as I could. I got 15 unbroken and dropped it. I got 3 more, then had to go to singles. I tried not to waste time between drops. Surprisingly the jerks were the hardest part. Very good way to end the week!  :)