10/23/12 - Training & Testing

A. 1 1/4 front squats 5,3,1; rest 3min
B. EMOM - 1 complex for 14 min; hang power clean X 1/thruster X 1/hang squat clean thruster X 1
C. 150 wall balls for time

A. 225,245,275...felt strong definitely had more on all sets
B. 135(min 1-4), 145(min 5-9), 155(min 10-13), 16(min 14)....very happy here. kept hook grip, was able to squat clean while bar in palm of hand, never done that before. not big weight, but huge step taken today
C. 6:55.....FU! Man I hate when you program this b!tch. Had to really mentally get up for this. This was a :12 PR though and I couldn't be happier. Considering the lack of doing this movement and the time of year, I am much farther ahead this year compared to last at this point. ONWARD!

10/21/12 - Training

A. Split Jerk 5,5,5,3,3,3 rest 2min
B. Jerk recoveries 3,3,3,3 rest 2min
C. Squat Clean and jerk technique work; accumulate 30 PERFECT reps @75% 1rm - not for time

A. 135,155,175,195,215,235....did not use blocks, weights are lower than usuallu wanted to practice lower to shoulder in good rack position. It worked, good work here.
B. 135,175,215,235.....power jerk recoveries, i know this should heavier, first time working move, felt good though
C. Completed @ 210.........All cleans were solid

10/20/12 - Testing

A. Squat clean; build to a max

+

8 min amrap
Run 100m
5 squat snatch 135#
3 burpee muscle ups

A. 285....best is 295.....failed at 300. Video on phone, will email.

Tester

4rds + 5 snatch......Felt good, breathing good. All over the place on snatch though. Not use to TnG for speed reps. I guess should be expected.

10/18/12 - Training

10 min amrap @ 80%
run 200m
10 kbs 1.5 pood
10 walking lunges
rest 5 min
10 min amrap @ 80%
run 200m
row 200m

1st - 6rds
2nd - 5rds + 50mrun

Felt really good today. Same pace throughout.

10/17/2012 - Training

A. Deadlift 6,4,2; rest 3min
B. EMOM for 12min; 3 power clean @70% 1rm

+

2min amrap @100%
10 burpees
30 double unders
rest 4 nub
2min amrap @100%
10 chin ups
10 ring dips
rest 4 min
2min amrap @100%
10 T2B
10 box jumps 20''

A. 365,415,445.....sets of 6 and 4 not bad, set of tough was tougher than I thought it would be
B. 190, completed...again, doing all singles unless told TnG

http://www.youtube.com/watch?v=cn5bIS_h1ao

C. 3rds, 3rds+18 reps, 3rds+1rep.....T2B got tough, never happens, might want to work these in more
http://www.youtube.com/watch?v=D-E3V6o06GU

10/16/2012 - Training

A. Front Squat 3,2,1; rest 3min
B. EMOM for 15min; 3 squat clean @65% 1rm
C. Squat snatch gauntlet; 2 reps @115# on the minute add 10 pounds until failure

A. 305,320,335
B. 190, completed.....did all singles, going to do that unless you say TnG
C.

10/14/2012 - OPTathlon

1RM Clean and Jerk - 275....dissappointed
Triple Jump - 25'8''....eh
Rows - 1:30.7, 1:32.5......pain, went a little faster than 2 weeks ago.
Circuit - 5rds + 19.....felt horrible, just tried to keep moving
Overhead shot toss - 39'...good here
3K Run - 12:31.....felt really good.