02/05/2015

AM
AD 10mins 
Row 10mins  
AD 10mins 
all easy pace 

Completed.

PM 
3 rounds not for time 
2 rope climbs legless 
HS walk 20ft 
3 bar MU 
+ 
3 rounds for time all out 
7 thruster 135# 
10 CTB chin ups 
rest 8mins 
5min amrap all out  
AD 10cals 
10 KBS 88# 
rest 8mins 
5, 4, 3, 2, 1 for time 
DL 315# 
MU 

Did gymnastics. Not HS walk. Wrist are healthy, but don't want to risk it.

Tester 1 - 1:40 unbroken. Just tried to push. Thruster felt good. Front rack is coming a long nice. 

Tester 2 - 5rds. Computer on AD was messed up. So just went hard for :25

Tester 3 - 1:48. Unbroken. Harder than I thought it would be. 

Overall was pretty recovered before 2nd and 3rd. Good night. Good week. 

02/04/2015

AM 
A1. back squat 3, 3, 3; rest 90sec 
A2. wtd chin up 3, 3, 3; rest 90sec 
+ 
20mins easy Z1 AD  

A1. 385, 405, 415

A2. 100, 100, 100

Complete Z1

PM
A. Paused SJ build to a max 2sec pause at the bottom of dip drive  
+  
3 sets tough increase pace per set 
30 wall balls 20# 10' target  
20 burpee over the bar 
15 HSPU  
30 cal row 
rest 3mins 
+
AD 20mins Z1 

A. 300. Great drill! Jerk is feeling more solid every time I do it. The pause really makes you drive the bar up and get back underneath. 

4:53

5:02

5:03

I got slower in burpees. Did bar facing to practice for Open. Had to break up HSPUs. Good thing is I figured out how to row for calories! How to make every pull count a a calorie. Huge!

02/03/2015

AM 
Row 1min easy 
AD 1min easy 
Jump rope singles 1min easy 
Side pank 30sec R and L 
40mins  

Completed. 20min. Had to shorten, got called in to work. 

PM 
A. heaving snatch balance build to a tough single in 10mins  
B. snatch build to 75% of 1rm quick  
+
14min amrap 
40 burpee jump touch 6" above reach 
30 snatch 75# 
30 burpee jump touch 6" above reach 
30 snatch 135# 
20 burpee jump touch 6" above reach 
30 snatch 165# 
10 burpee jump touch 6" above reach 
30 snatch 210# 
can be PS 

A. 245...felt good. Just stopped.

B. 240. PR. #15 for full snatch. I know this is off the menu, I just felt so good. Had no misses up here, then stopped.

Tester - 21 @ 165. Felt solid. Steady. Hamstrings and butt tight/sore from weekend tester with DB snatch. 

01/31/2015 & 02/01/2015

We hosted a comp at the gym on Saturday that I helped organize. Unbroken. Went very well. Ridiculously tired. Went to be by 8:45 sat night. 

Sunday I did Sat AM session. Then part A from Sun PM and tester from Sat PM. Good day. 

Jan 31st

AM 
Row 250m 90% effort 
rest walk 60sec x 20  

Only had time for 10 sets. So increased speed to 48.8-49.5 per set. Gym was very cold. Could have kept going if I had to. 

PM 
A. thruster x 1/PP x 1/PJ x 1/SJ x 1 build this complex to a max in 10mins  
B. emom - 12mins 
odd - 1 MU + 8 ring dips 
even - 10 KBS 88# 
+ 
50 HSPU 
50 CTB chin ups 
50 pistols 
50 DB snatch 70#

Tester....10:15. 2:30HSPU, 4:30CTB, 6:30Pistols. Paced it but kept movin. Pushed hard at end on snatches. 

Feb 1st  
AM 
Row 1min easy 
AD 1min easy 
Jump rope singles 1min easy 
40mins 

PM 
A. power snatch build to a tough double in 10mins 
+ 
3 rounds for time 
Row 750m 
20 burpees 
20 PS 115# 
20 box jump 24" 

A. 215...was forward on both reps, but hit it. 

01/29/2015

AM
AD 20mins 
Row 20mins  
AD 20mins 
all easy pace 

Completed. Did 50min

PM 
3 sets tough 
3, 2, 1, 3, 2, 1 
FS 245# from floor 
pHSPU 8" deficit 
rest AD easy spin 4mins 
+ 
4mins 95% effort 
12 kbs 1.5pd 
10 walking lunges 
5 box jumps 24" 
rest 3mins 
4min 95% effort 
Row 150m 
2 pHSPU 
10 T2B unbroken 
rest 3mins 
4min 95% effort 
30 DU 
5 CTB chin ups unbroken 
rest 3mins 
4min 95% effort 
Run 200m 
12 burpees 

Messed up the 3 tough sets. Did squat cleans for every rep. 3,2,1. Felt good.

2:06,1:47,1:35

Amrap1 - 4rds+12

Amrap2 - 3rds+100m

Amrap3 - 6rds+20 DU

Amrap4 - 3rds 

Felt really good overall for these. Was pushing hard at end. Wasn't messed up as much.

01/28/2015

AM 
A1. back squat 4, 4, 4; rest 90sec 
A2. wtd chin up 4, 4, 4; rest 90sec 
+ 
20mins easy Z1 AD  

A1. 375, 375, 385

A2. 90, 95, 100

Z1. Completed

PM
A. SJ from blocks build to a tough double in 12mins  
+  
3 sets tough increase pace per set 
20 thruster 95# 
20 burpee over the bar 
20 CTB chin ups 
20 cal row 
rest 3mins 
+
AD 20mins Z1 

A. 315...single. No blocks. Felt better than last week.

4:10, 3:42, 4:00....holy hell. These were terrible

01/27/015

AM 
Row 1min easy 
AD 1min easy 
Jump rope singles 1min easy 
Side pank 30sec R and L 
35mins  

Completed

PM 
A. heaving snatch balance build to a tough single in 10mins  
B. snatch build to 90% effort hit it 5-6times at your pace  
+
10min amrap 
30 snatch 75# 
30 snatch 135# 
30 snatch 165# 
30 snatch 210# 
can be PS 

A. 245...felt good. Stopped here

B. Built to 205. Hit it 6 more times. No misses. Felt really solid. Felt I could PR tonight. But stayed here

90....finished all snatched at 165 with :10 left. Probably 95% effort I eased into it. Was definitely going at the end though.