01/17/2013 - GRINDER!!!!!

AM
Run 30 min easy out of bed

Run was good. Super cold and raining this morning. Felt like Rocky.

PM
20 min amrap:
12 ohs 75#
Run 400m

Tonight was the last night in our old facility. Did this workout named "THE GRINDER" that only our gym does, it was raining and about 35 degrees. Other than the row, everything is outside.

500m Row
10 Thrusters 95#
Dumbell famers carry 70#
5 pull-up
10 push ups
15 squats
Dumbell famers carry 70#
Chain & Tire Drag
5 pull-up
10 push ups
15 squats
10 Tractor tire flips
hill sprint
15 box jumps
15 wallball shots
500 meter run

Finished in 12:12 which was :30 better than last year and :04 off the gym record. Considering the weather, I think I did very well. Good to get out and do some different stuff.

01/16/2013 - Jerk/Push Press/AMRAP

A. Split jerk; build to a max
B. Push press clusters 1.1.1x3; rest 15 seconds/rest 3 min
+
15 min amrap:
15 deadlift 155#
15 S2O 115#
15 calories airdyne

A) 300....max is 315. Didn't feel super solid tonight here.
B)245,245,255....don't know 1 rep max, so 255 was a PR.

AMRAP - 7rds.....felt really solid 7-8 minutes in. Then got tough. AD was hard. Everything unbroken.

1/15/2013 - Snatch and Chipper

A. Squat snatch; build to a max
B. Amrap squat snatch in 6 min @185#
+
50 back squat 135#
25 toes to bar
35 front squat 115#
20 CTB chin ups
20 ohs 95#
15 knees to elbow

A)205...my snatch has gone to shit.
B)17 reps, failed 8 reps.....25 to 30 was my goal, fell way short. All technique, just gotta chalk it up to a bad night and move on. I am better than that. A lot better. Breathing was fine, was not really tired at all.

Tester - 9:58....didn't have a lot of time, started 5ish minutes after snatch. Front squats ate up a lot of time.

1/13/2013 - MAP rowing

Row 30 seconds @85%
Row 30 seconds @50%
x40
(rest 5 min bw sets 20/21)

First 20 minutes, 5108 meters. 85% was 1:41-1:48. Probably should have stayed at 1:44 form beginning.

Second 20 minutes was 4858 meters. 85% 1:49-1:50. Tougher had to fight more. Did not want to the 2nd round. Got better tonight. Physically and mentally.

01/12/2013 - The big 32, C&J, AMRAP

Yup today is my 32nd birthday. People ask me if I "feel" older. Not really. I am stronger, faster, better conditioned than I ever have been in my life. Onward.

AM
Run 30 min easy out of bed

Run was good. Ran with Lindsay and I pushed Mackenzie in the BOB stroller. I guess you can call this a "weighted" run. Ha! Ended up going 32ish minutes with route we took.

PM
A. Build to a max clean and jerk
+
10 min amrap:
3 power clean 225#
3 parallete hspu


A)275....I am losing the clean. What I mean is, it is slipping out of my hands in the rack. I dunno what the hell is going on.

AMRAP...9rds + 2 cleans

Limiter is cleans, did singles the whole way. I gotta string those together. All hspus unbroken 10ish inches on depth. Couple kips at the end.

01/10/2013 - MM MAP

AM
Run 30 min easy out of bed

Done. Love the running.

PM
10 min amrap @85%
Row 200m
10 burpee chin ups
Rest 3 min
10 min amrap @85%
Row 200m
6 knees to elbow
24 double unders
Rest 4 min
10 min amrap @85%
Row 200m
15 wall balls

1st - 5rds...had like 20sec left
2nd - 6rds + 50m
3rd - 6rds....used a 25# slam ball and did 12 reps each round.

Felt good. Kind of pushed it the last amrap with the heavy ball. Been warmer the past couple days in ATL. It was humid in the gym tonight.

01/09/2013 - DL & DL/HSPU EMOM

A. Speed deadlift; 3 reps on the minute for 15 min @60% 1rm
+
On the minute for 20 min:
Odd- 6 power clean 145#
Even- 6 EROM HSPU (45# plate to floor)
+
On the minute for 20 min:
Odd- 4 deadlift 315#
Even- 3 parallete hspu

A. Completed @ 325..felt good, no prob.

1st EMOM completed....cleans got smoother and faster as the minutes went on. I did the EROM HSPU with 10 and 45# plate. Wanted to challenge myself a little more. The 45s were easy, the extra plate made me work more. Everything unbroken.

2nd EMOM completed....by accident I did 6 DL, not 4. Depth on parallete was at least 9-10inches. Everything unbroken.