July 7, 2012, Saturday

A.M.
A1. Ring Dips w/10# @ 20X1; 3 x max reps; rest 10sec
A2. Strict pullups w/5# @ 20X1; 3 x max reps; rest 3min
B1. DB seated press @ 20X1; 3x10; rest 10 sec
B2. ring rows w/feet elevated; 3x10; rest 3min
C1. Kip HSPU 3 x max reps; rest 10 sec
C2. Kip pullups 3 x max reps; rest 3min

Notes:
Yesterdays workout beat me up a little bit. I was hurting today.
A1. 7, 6, 6  felt ok
A2. 3, 3, 3  I was a little disappointed with these numbers
B1. 26# KB per hand. Only did 10 reps. This was harder than I thought it was going to be.
B2. These got difficult on the last reps.
C1. 25 (PR!!!), 20, 15   I was really happy with these numbers :)
C2. 16, 15, 15  Not my best, but I didn't think it was too bad. I was a little dizzy coming off the HSPU.

P.M.
Row 8min @ 2:30 pace
Hang Squat Snatch EMOM x10min @50%
Row 8min @ 2:30
Hang Power Snatch EMOM x10min @50%
Row 8min @ 2:30

Notes:
Went pretty well.
55# for hang  60# for Power
Chris said I was muscling the power snatches up. Its hard for me to tell when I am and when I'm not.

July 6, 2012, Friday

A. Squat Clean & Split Jerk  1.1.1.1.1x5; rest 4min
B. Power clean & Jerk  2 EMOM x10 @80%
C. Deadlift @51X1 @60%; 5x3; rest 3 min
D. Goblet Squat 53# @ 20X1; 50 for quality not time

Notes:

A. 105, 110, 115, 120, 125#
This was rough. Good, but rough. Failed on one of the 125#, but finished it out. I was trying to open my hips at the top, but after watching the video I don't think I was.

B. 115#  This was also rough, but good. My reps got a little sloppy at the end due to fatigue.
C. 170# These were rough, but NOT good. My back was not happy.
D. Did these in sets of 5. Legs were tired, but I think I kept the form pretty good.

July 5. 2012. Thursday

A. 5x3 strict HSPU
B. 180sec FLR
+
Tabata
pushups
KB 35#
flutter kicks
jumping lunges

Notes:
A. Got all these done strict. Felt pretty good.
B. 90sec/30sec/30sec/30sec
+
Shoulder wasn't feeling great on the pushups. Everything else went fine.

July 4, 2012, Wednesday

10 min EMOM
5 ring pushups
5 T2B
10 wall balls
+
15 min every 90sec
5 pullups
10 pushups
15 squats

Extra:
5 rounds
12 KB 53#
24 DU
12 T2B on the rings
24 DU
12 GHD
24 DU
rest 1 min

Time: 28:45
Took this at a nice, consistent pace. DU were OFF

July 3, 2012, Tuesday

A. Snatch Balance (drop fast under bar) 3x5; rest 90sec
B. High hang squat snatch from blocks
    1 repx10; rest 90sec
C. Front Squat Cluster@ 13X1; 1.1.1.1.1x3; rest 4min
D. Snatch Deadlift @32X1; 3x3

Notes:

A. 65, 75, 85#
I worked out before work (6am), so I was super stiff. As I was warming up I I could feel the pain in my elbow from the OHS, so I didn't go real heavy on these.
B. 35, 40, 45(x3), 55, 60, 65, 75, 75, 75, 75#
I'm not sure I was doing these right. Chris talked me through it before hand, but I'm not sure I understood completely. After watching the video they looked pretty bad.
C. 125, 130, 135#
Failed on the 5th rep of 135. I had done a bunch of front squats last night so that didn't help. 3 sec at the bottom was ROUGH!
D. 115#  These felt pretty good.

July 2, 2012, Monday

A. 20 min EMOM
even minutes - 2 power cleans, 3 front squats
odd minutes - 6 deadlifts
B. 4x3 Front Squat
+
3 rounds
15 kb 35#
15 burpee

Notes:
A. First 10 min 95#, second 10 min 105#  Front squats were rough, everything else felt good.
B. 105, 110, 115, 125  These went fairly well
+
3:49
good, short, painful workout

July 1, 2012, Sunday

15-10-5
Squat Cleans
ring dips

Notes:
7:38
I tried to do the squat cleans in sets of 3, but it quickly broke into singles. These were tough and my quads were on fire, but they went ok. Ring dips were broken into 5/5/3/2, 4/3/2/1, 3/2.

+
10 rounds
row 500m
15 burpees

Notes:
43:46
It was bad timing for me to get sick on testing week. I thought I was feeling better but by round 3 I was feeling every bit of my sinus funk. I tried to keep a 2:15-2:20 pace, but eventually I was just keeping a pace to wear I wouldn't fall out (which was pretty slow). The heat didn't help.