01/22/2015

AM
AD 18mins 
Row 18mins  
AD 18mins 
all easy pace 

AM completed. Just done on AD.

PM 
A. clean grip DL x 1/hang clena pull x 1/hang clean x 1; build this complex in 12mins  
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3 
+ 
same as last week shoot for uptick in rounds 
4mins 95% effort 
15 PS 75# 
30 DU 
rest 3mins 
4min 95% effort 
10 HSPU 
10 TTB
rest 3mins 
4min 95% effort 
10 PC 155# 
20 wall balls 20# 10' target 
rest 3mins 
4min 95% effort 
Row for cals 

A. 245....rusty. Out in front HPC not squat. 

B. 205, 215, 225.....not bad, wanted to work technique. All felt pretty smooth. Can definitely increase these loads next week. 

Amrap 3 - 2rds...singles on cleans

Amrap 2 - 4rds....paced this, wanted to go easy on HSPU on wrist. All unbroken

Amrap 1 - 2rds + 15snatches....tough

Amrap 4 - 79 cals....tough

01/21/2015

AM 
A1. back squat 5, 5, 5; rest 90sec 
A2. wtd chin up 5, 5, 5; rest 90sec 
+ 
20mins easy Z1 AD  

A1. 365,365,365......felt heavy

A2. 85,85,85....not too bad

PM
A. SJ from blocks build to a tough 5 in 12mins  
+  
3 sets increase pace per set 80, 90, 100% effort 
Row 400m 
20 KBS 2pd 
20 chin ups 
20 GHD situps 
5 bar MU 
80 DU 
rest walk 3mins

A. 305 for single.....blocks were magically missing. Just did singles from rack.

Intervals - 5:42, 5:30, 5:45.....holy crap, tough. Transition from KB to pull ups was hard, grip was smoked. GHDs hard. Broke those up. 

01/20/2015

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

PM 
A. heaving snatch balance build to a tough double in 10mins  
B. hang snatch build to a max in 5 attempts  
+
Row 1min 90% aero 
rest 1min x 5 
+
5min amrap 
30 squat snatch 135# 
remainder of time amrap OHS 135#

AM 

Completed

PM

A. 225.....did nt feel great

B. 205....didn't feel great, not smooth

Rows were 300-302m...had lifting shoes on. Very quad dominant. Legs still sore .

Tester - 12 OHS. Did singles on snatches. Could have gone faster. Breathing was good but legs were definitely tired from the rowing. Finished snatches at 4:00.

01/18/2015

AM 
Row 1min easy 
AD 1min easy 
Jump rope singles 1min easy 
30mins 

Completed 

PM 
20min amrap 
Row 3k 
400 DU 
amrap MU 

21MU....splits were 11:30, 17:08. Happy with score considering time left. Legs not fresh. Row was actually slower than I did it last year (11:17). Chipped away at DUs 80/80/60/40....then just kept sets as long as I could. MUs were 4/4/4/4/2/1/1/1....only failed 1 single close to end. 

01/17/2015

AM 
Row 250m 90% effort 
rest walk 60sec x 15  

150m or 1:40/500m....breathing was very good but legs were just tired from the week. Usually these should be 1:37ish. Let's keep doing these sessions.

PM 
A. clean and jerk build to a tough single in 10mins  
+ 
10, 8, 6, 4, 2 for time 
65% of A clean and jerk can be pc 
burpee over the bar 

rest 12mins  

5, 10, 15, 10, 5 for time 
UB CTB chin ups 

rest 10mins 

30 reps for time 225# front squat from ground for time 

A. 225...shoulder and entire left arm was hurting bad in rack position, just shut it down. 

Did not do the C&J tester because of shoulder.

30 FS - 3:24....again, not comfortable, shoulder/arm hurting. Did 12, 5, 5, 4, 4. Legs were not fresh. 

Rest 10min

CTB tester....1:09. Not too bad. 

01/15/2015

AM
AD 15mins 
Row 15mins  
AD 15mins 
all easy pace 

Completed

PM 
A. halting snatch DL cluster 1. 1. 1; rest 20sec/rest 3mins x 3  
B. muscle snatch x 2/hang snatch x 3; rest 2mins x 3-4sets 
+ 
4mins 95% effort 
15 PS 75# 
30 DU 
rest 3mins 
4min 95% effort 
10 HSPU 
10 TTB
rest 3mins 
4min 95% effort 
10 PC 155# 
20 wall balls 20# 10' target 
rest 3mins 
4min 95% effort 
Row for cals 

Had to miss this session. These are the best prep. Should prob just run this back next week.

01/14/2015

AM 
A1. back squat 1, 1, 1; rest 90sec 
A2. wtd chin up 1, 1, 1; rest 90sec 
+ 
20mins easy Z1 AD  

A1. 425, 440, 450 #15 PR

A2. 123, 123, 128

PM
A. SJ from blocks build to a tough doubel in 12mins  
+  
3 sets increase pace per set 80, 90, 100% effort 
AD 30cals 
FW 50m 100#/hand 
10 burpee jump touch 1' above reach 
10 SA overhead walk lunge 53# R arm 
10 SA overhead walk lunge 53# L arm  
rest walk 3mins

A. 295... Not very comfortable 

3:48

3:32

3:15....left arm is more unstable overhead than right

01/13/2015

AM 
Row 1min easy 
AD 1min easy 
Jump rope singles 1min easy 
Side pank 30sec R and L 
60mins fasted out of bed  

Done.

PM 
A. heaving snatch balance build to a tough single in 10mins  
B. hang snatch build to a 5rm in 12mins  
+
5, 4, 3, 2, 1 for time 
snatch 155# 
MU 
+
9min amrap 
3 thruster 95# 
3 TTB 
increase by 3 every round 

A. 225...didn't feel very comfortable today

B. 175

Tester 1 - 3:01....strung some together. All MU unbroken

Tester 2 - finished round of 18 thrusters + 2 T2B....was tired couldn't push on this

01/11/2015

AM 
Row 6k easy pace 

Completed

PM 
A. clean and jerk build to a tough single in 10mins 
+ 
death by pc and jerk 135#
+
20mins z1 easy pace

A. 275....felt very rusty. Need some technique work at lower loads. I thoughts this was good considering we haven't done all year

11rds + 8...ouch. Did singes thru 8. Them started to string some together. Needed this for barbell work. Clean turnover got better through out the workout. 

Row completed. 

01/10/2015

AM 
Row 5k easy pace every 500m do 2 burpee MU

Completed. Felt good. 

PM 
A. 10mins to build PS x 1/OHS x 3  
B. back squat build to a tough double in 10mins  
+
30, 20, 10 for time unbroken 
chin up 
wall balls 20# 10' target 
+
5, 4, 3, 2, 1 for time 
back squat 255# 
bar MU 
+
amrap HSPU strict on DB or P bars 
AD 20sec 97% effort 
rest walk 4mins x 4 

Great session! Felt really good and hammered these. 

A. 225...very solid. Failed 235

B. 405....good weight.

3:16....unbroken. Hurt

1:56....unbroken

PHSPU sets 11,11,7,7....rowed instead of AD. Fixed AD, picking it up Tuesday. 

01/08/2015

AM
AD 15mins 
Row 15mins  
AD 15mins 
all easy pace 

Not done

PM 
A. snatch grip deadlift build to a tough 3 in 10mins 
B. muscle snatch x 3/hang snatch x 3; rest 2mins x 3-4sets 
+ 
4mins 95% effort 
5 PS 95# 
10 HR pushups  
rest 3mins 
4min 95% effort 
3 pHSPU unbroken 5" deficit 
10 T2B unbroken 
rest 3mins 
4min 95% effort 
Row 500m remainder of time amrap 
wall balls 20# 10' target 
rest 3mins 
4min 95% effort 
20 DU 
5 burpees 
10 air squat 

A. 285

B. 135

5rds + 5 + 4HRPU

6rds

48 WBs, did row in like 1:50

5rds + 20 + 3burpee

01/07/2015

AM 
A1. back squat 2, 2, 2; rest 90sec 
A2. wtd chin up 2, 2, 2; rest 90sec 
+ 
20mins easy Z1 AD  

A1. 395,405,415

A2. 90,95,100

PM
A. PC x 1/PP x 1/SJ x 2; rest 90sec x 8  
+  
3 sets increase pace per set 80, 90, 100% effort 
Row 500m 
20 KBS 1.5pd 
20 burpees 
20 ball slams 50# 
20 box jump sd 24"  
rest walk 3mins

01/06/2015

AM 
Run 55mins fasted out of bed  

Ran 4.5 in 35ish. Didn't have a lot time.

PM 
A. heaving snatch balance build to a tough double rest as needed  
B. emom - hang snatch x 2 tough you pick weight - 8mins  
+
3 rounds for time 
7 MU 
7 box jump 36" sd 
7 PC and jerk 185# 
+
5 rounds for time 
50 DU 
20 wall balls 20# 10' target 
10 T2B 

A. 225

B. 175 for all

8:30

Then 

9:47

01/04/2015

AM 
Row 6k easy pace 

Completed. Stopped every 1k and did 1min push up plank. Working wrist flexibility. 

PM 
5mins 95% effort 
10 box jump sd 24" 
10 kbs 2pd 
rest 5mins 
5mins 95% effort  
Row 200m 
30 DU 
12 air squats  
rest 5mins 
5mins 95% effort 
5 push press TnG 135# 
5 PC 135# 

3 unbroken MU

1st - 5rds + 10 + 3

2nd - 3rds + 200m

3rd - 4rds + 5 + 3....breathing felt better than last week with barbell. 

01/03/2015

AM 
Run 40mins easy pace  

Terrible weather in ATL. Did this:

2min AD

2min row

1min push up plank

Went for 40min. Wanted to work wrist mobility too. 

PM 
A. power snatch start at 155# add 10# every min until max  
B. back squat build to a tough triple in 10mins 
+
15 CTB chin ups 
20 wall balls 20# 10' target 
12 CTB chin ups 
15 wall balls 20# 10' target 
9 CTB chin ups 
10 wall balls 20# 10' target 
rest walk 4mins x 2 
+
amrap HSPU strict on DB or P bars 
AD 20sec 97% effort 
rest walk 4mins x 3 

A. 215...felt ok. No tape for thumbs. 

B. 390...10 min went fast

Intervals - 1:58, 1:58... Breathing really good. CTB are feelin good. All unbroken. Looking at the reps now, I messed this up. Did 10WBs every set. Someone else was reading off to me. Damn it. 

HSPU intervals...8/10/8...rows were all 1:30 or lower. 

Good session

01/01/2015

AM
AD 12mins 
Row 12mins  
AD 12mins 
all easy pace 

Completed at the house

PM 
A. deadlift build to a tough 5 in 10mins 
+ 
4mins 95% effort 
12 kbs 1.5pd 
10 walking lunges 
rest 3mins 
4min 95% effort 
3 pHSPU unbroken 5" deficit 
10 T2B unbroken 
rest 3mins 
4min 95% effort 
30 DU 
7 burpees 
rest 3mins 
4min 95% effort 
Row 1k 
remainder of time amrap KBS snatch alt hands every 3 reps 1.5pd 

A. 435....could be a PR? Prob not

1st - 6rds

2nd - 7rds+3+1...about 7in deficit 

3rd - 5rds+20DU

4th - 7 KB snatches, did row in 3:44

Breathing really good. Really feeling the high turnover and moving faster . Last one was tough with the row. Should have been faster. 

12/31/2014

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

A1. 385,395,405

A2. 85,90,95

Did 20min row easy, no AD at gym

PM
A. push press build to a max 
B. 
+  
3 sets increase pace per set 80, 90, 100% effort 
AD 30cals 
FW 50m 100#/hand 
10 SA overhead walk lunge 53# R arm 
10 SA overhead walk lunge 53# L arm
10 push press 53# R arm 
10 push press 53# L arm  
rest walk 3mins

A. 300!!! 25# PR from April. 

No time for intervals.