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.