01/08/2013 - Chipper Debacle

So this is what I was suppose to do...

PM
A. Squat clean 2, 2, 1, 1; rest 2 min
B. Front squat 5, 3, 1; rest 2 min
+
6 min max reps squat clean @85% of heaviest load from A

But it wasn't sent over in time. So Meghan Sweet told me to do this....

100 WB
90 DU
80 GHD
70 KBS 2pd
60 Ring Dips
50 Back Extensions
40 Thrusters @ 95#
30 Burpees
20 Cleans @ 155#
10 S2O @ 185#

45:40.....holy hell this was horrible. At about 55-60 on the GHDs I caught a cramp in one of my lower abs and had to finish the rest in set of 2,3 or 4. Kept moving through the rest, then when I was half way through back extensions I hit a huge wall, felt horribly sick. Hit the ground and was down maybe 5min, I really don't know time. When I came around I finished. I know this is a terrible time. I was doing sets way to big. I needed to be defeated like this to piss me off.

01/07/2013 - Ad map & Heavy KB swings

Hadn't gotten my programming yet, so did somethings I haven't done in a while.

5min @ Z1
45sec @ 85%
45sec @ 50% X 16
5min @ Z1

then,

7rds Not for time:
8 swings
20 DUs

Completed 489 cals. Was hitting right at 16-17 cals during my 85% efforts.

On KB swings 53,53,70,70,80,96,115

01/05/2013 - Run, Squat Clean Thruster, FRAN!

AM
25 min easy run out of bed fasted

Good run. Ended up running 26:30. Back is feeling good on runs, not tightening up. 38 this morning, BBUUURRR.

Was a little sluggish 20-30 min after, wanted to keep eating light. Had an orange and a bowl of oatmeal, felt great after!
PM
A. Squat clean thruster ladder; begin at 155# and add 10 pounds per
minute (must perform 3 toes to bar on the top of each minute)
+
"Fran"

A. 235, 20lb PR from 2 months ago.

Gotta keep hitting mobility, its getting better slowly and numbers are showing.

FRAN!!!!!
2:26 big PR. Felt ok afterwards too. I could have gone faster in transitions, was very unsure of my conditioning. Midway through the round of 15 thrusters I realized I was not going to hit a wall anywhere. Need to have more confidence in my abilities.

01/03/2013 - Row

Row 25min @ Z1

Completed with wife on AD in living room. Too dang cold to do this outside. Mackenzie was in her jumping chair, dogs were walking all around, Mickey Mouse Clubhouse was on the TV. It is hysterical what my life has become. Love it.

6223m rowed.....felt good, this was definitely more than Z1. Prob 80-85% effort. I feel like the longer sessions help me more mentally.

01/02/2013 - AD, Box Jumps

AM
25 min easy run out of bed fasted

Cold...tough running. Lower back is feeling better though when I run.

PM
10 rounds for time:
Airdyne 10 calories
10 box jumps 24"

11:22....transitioned fast. Box jumps were steps down after round 1 though. My quads weren't having it after the AD. Did this in the carport at home, in the elements, 41 degrees. Awesome. 

01/01/2013 - Push Jerk, Cleans, Ring Dips

A. Push jerk; build to a max
+
5 rounds for time:
20 power clean 115#
20 ring dips

A.255, this is only time I can remember establishing a true max for this. Still pretty disappointed. Not super comfortable in that position.

Tester - 12:28.....tougher than I thought. My shoulders were not as loose as I wanted for the cleans. Still, turned into a grip workout. Should have done smaller sets, shorter rest on cleans.

12/31/2013 - Cleans, Squats, CTB

AM
25 min easy run out of bed fasted

Ran with dogs, raining, 40 degrees, YAY!


PM
A. Squat clean; build to a 5 rep max touch and go
+
20-18-16-14-10
back squat 135#
CTB chin ups

A. 225, no doubt huge PR. Had to readjust grip in the rack between reps 3 and 4. Other than that, fast.

Tester - 9:38....Had some space between squats and CTB, 20m. Squats unbroken and fast, CTB only unbroken on 1st and last sets, definitely took too much time, was just screwing around too much.