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.

12/30/2014

30th  
AM 
Run 50mins fasted out of bed  

Ran for 33min during lunch at office. About 3.6-.7 miles. Nice and easy. 

PM 
A. heaving snatch balance build to a tough single rest as needed  
B. emom - hang snatch x 2 tough you pick weight - 7mins  
+
3 sets tough 
3, 2, 1 
MU 
snatch 155# 
rest 1mins 
+
5 rounds for time 
10 PC 135# 
10 burpees 
10 wall balls 20# 10' target 

A. 235

B. 165(3)170(2)175(2)

Unbroken for intervals, every one was 1:14. All three.

Totally messed this up. Did 3rds at 95#. 3:59, totally burner. 

Warm for last part was nothing, 2 minutes maybe. Not time. Prob 8-10 minutes total time between those last 2 parts. Definitely gotta hit the high turnover barbell stuff.