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. :(