May 30, 2012, Wednesday

5 sets All Out; rest 5 min
10 power cleans, 85#
10 box jumps 20"
10 burpees

Notes:
Due to weather I couldn't do the sled.

While warming up I cracked my shin on the box. I had on my shin guards, but still managed to bust my shin and get a nice whelp through the guard. This messed with my head big time.
1:15 - cleans were ok. Box jumps and burpees were very slow. Quads were tight and my pants kept falling off. It was a new pair that I will never wear on box jumps days again.
1:12 - tripped up on box jumps, burpees were slow
1:10 - tripped on box jumps
1:10 - I was barely getting up onto the box
1:10 - cleans stayed pretty consistent throughout

May 29, 2012, Tuesday

A. Muscle snatch - build to a heavy 2 in 10min
B. Tall Snatch - build to a heavy 2 in 10min
C. 1 1/4 back squat @30X1; 4x4 @68%; rest 3 min
+
5 sets at high aerobic effort
7 pullups
20 walking lunges
35 DU
rest 90sec

Notes:

Any comments or tips would be greatly appreciated!

A. 35, 45, 55, 60, 65, 70, 75, 80#
I think I'm getting more comfortable with these movements.
B. 35, 45, 55, 60, 65, 70#
I tried 75# but I kept getting in my own head and never could pull it off.
C. 125# These were ROUGH. I tried to focus on keeping my chest up, but I'm not sure I did.
+
:57, 1:07, :57, :58, 1:01
This went well. I was easily able to get my breathing under control in the 90 sec. The 1:07 set I tripped up twice on my double unders. The 1:01 I tripped up once. The other 3 were unbroken and pretty consistent.

May 28, 2012, Monday

Happy Memorial Day!
"Murph"
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

Notes:
45:00
I paced my first run way too much. Took over 8 minutes. I ran out of gas early on my rounds. Had to break pushups up really early. Second mile was awful.  I probably didn't eat enough before I worked out and the heat definitely got to me.

May 27, 2012, Sunday

15-12-9
Power Cleans 75#
burpees
+
10 rounds @Z1
1min single unders
1min core bridge
1min 6 count burpee

Notes:
3:27
This was better than last time by over 30 sec, and considering I spent yesterday afternoon drinking at the pool I think that's pretty good. Burpees were slower than I'd like and very sloppy. Cleans went pretty well I thought. According to my notes I had to break up the 12 and 9 sets last time.

May 26, 2012, Saturday

5 sets All Out; rest 4:30

350m row

+

snatch work

+

5 min on @moderate pace/5 min rest

3 HSPU

7 russian kb 53#

10 air squats

5 pullups

15 walking lunges

3 ring dips

5 T2B

20 DU

5 min run

Notes:

1:19, 1:17, 1:16, 1:17, 1:19

Took about 2 minutes to regain breathing. My quads were on fire by #4. Died out on #5

+

I was just messing around with some snatch work and ended up PRing on power snatch at 110#. It was UGLY, but I got out up there. 

+

6+7kb

Got hspu strict until middle of 3rd set. Quads were dying on the squats from the rows. 

8+2 lunges

These went pretty well. 

5+3 T2B

Dips were a little rough. T2B were ok. First 2 sets of DU were unbroken, then they fell apart. They really slowed me down. 

Run was ok. Legs were tired. 

May 24, 2012, Thrusday

A. OHS @20X1; build to heavy 2 in 12 min
B. Hang Sq Clean @85%; 3x3; rest 2 min
C. Deadlift @ 13X1 @ 55%; 12x2 EMOM
+
10 min AMRAP
5 Thrusters
5 Pullups
10 box jumps

Notes:
A. 65, 85, 105, 115, 125, 130#
130 was a little wobbly, but I stuck it
B. 115#  These were ROUGH. Felt like I had quick elbows, but getting out of the bottom of the squat was difficult
C. 155#  These were ok
+
7+5 thrusters
I had no gas to go. The thrusters felt very heavy and were slow. Pullups were ok. Box jumps were ok,  but 3 days in a row of them has my shins on fire. Breathing was not good from the beginning.

I think working out by myself is getting to me. I do better when I have someone there to push me. I know I should be mentally stronger and be able to push myself, but sometimes its hard. I'm not saying I'm not going hard. I just think I could probably go harder. For example yesterday I did the workouts with one of the classes. I had 2 guys right there with me the whole time. By the end I wanted to stop or at least slow down, but I was not going to let those guys pull ahead of me so I pushed through it. If I had been doing that by myself I probably would have slowed down. Its lonely working out in the corner while everyone else works out together and pushes each other.

May 23, 2012, Wednesday

5 sets All Out; rest 2 min
12sec prowler sled w/90# added
+
5 sets All Out; rest 5 min
15 russian KB 70#
5 burpees, feet together, touch 6" above reach
20 sec row sprint
+
5 min row @Z1
+
3 hang squat cleans 75# EMOM for 10 min
+
20 min AMRAP
100 high knee jump rope buy-in
run 400m
5 power cleans 75#
10 box jumps
5 hang cleans 75#
10 situps

Notes:
Going all out was the only way the prowler would move. Pushing as hard as I could it was barely moving. Grayson said I was pushing over 200#. Really had to focus on staying low.
+
1:10, 1:04, 1:06, 1:06, 1:04
These went well. Took almost the whole 5 min to recover on breathing.
+
5 min row
+
Hang squat cleans were slow but solid. My legs were tired.
+
4 rounds + 5 power cleans
I felt like I kept a pretty steady pace throughout. I tried to keep my breathing under control. Runs were ok. Power cleans were unbroken. Box jumps were ROUGH. Had to step down and definitely wasn't getting hips open. Hang cleans were sloppy, but unbroken. I used the situps as my recovery time.