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#
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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
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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!  :)

July 25, 2012, Wednesday

10 min MU practice
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EMOM as long as you can keep pace of
5 pullups
10 pushups
15 squats

Notes:
I saw a video Khalipa did on MU progression. I worked on a few of the things he talked about and I think they will really help.
+
I was disappointed in my performance. I was doing great for the first 9 rounds. I had about 15 seconds rest. My pushups died out so quickly and as soon as they died out I couldn't keep the pace. I failed on the 12th round.

Extra:
10---1
KB 35#
box jumps

Notes:
3:57
Was pretty happy with this one. Best time at the gym.

July 24, 2012, Tuesday

A. Snatch balance - build to heavy single
B. High Hang Squat Snatch from blocks - build to 1RM
C. Front Squat @ 13X1; build slowly to 150 for a single
D. Snatch Deadlift @ 32X1; 3x3 @145#

Notes:
A. 55, 65, 75, 85# Failed 95# five times and never stuck it.
I was mentally defeated before I started these. These have become unbelievably frustrating. I can pop the bar up and then squat, but doing both movements at the same time just isn't happening. It's a horible way to start a workout. 
B. 55, 65, 75, 85, 95#
These went pretty well. I was happy with 95. I tried for 100, but couldn't get it. 
C. 65, 85, 95, 105, 115, 125, 135, 140, 145, 150#
I really tried to focus on staying down for a full 3. I was excited that I got 150 considering I couldn't get it last week. It wasn't pretty, but I got it. 
D. These were ok. 


The classes were working on 1RM power clean. My pulls from blocks felt really good this weekend, so I was curious if I could get 150 on my clean. Between sets I jumped on a bar that was set up at 150, and sure enough I got it! And just for good measure I split jerked it up. Woo hoo for PRs!  

July 22, 2012, Sunday

A. Mid thigh Hang Clean from blocks - 3x3; rest 2min
B. Squat Clean  3x3; rest 2min
+
7 rounds
3 thrusters 105#
run 200m
+
AirDyne 10 min @ 50%
Snatch balance 75# 5x2; rest 90sec
High Hang Snatch 65# 5x2; rest 90sec
AirDyne 10 min @ 50%

Notes:
A. 130, 135, 140#  These were tough, but felt pretty good. Failed on the third rep on 135# due to a bad pull, but easily got it on the next try.
B. 110, 115, 120#  These felt ok.
+
12:29
I really didn't think I was going to be able to do this, so I'm happy with finishing. I got all the thrusters unbroken, but I took my time making sure I was set and ready for each rep. They were rough, but I finished them.  The runs were a little slower than I'd like. My lower back tightened up a little towards the end.
+
Snatch balance wasn't great.
High hang snatches were ok.