08/25/2013

10min amrap 80% effort
TGU 1.5pd alt hands per rep
rest 4mins
10min amrap 80% effort
3 stone to shoulder light
2 stone to shoulder moderate
1 stone to shoulder tough
rest 4mins
10mins 80% effort
Row 200m
10 HR pushups
10 CTB chin ups
rest 4mins
10mins 80% effort
5 HSPU
30 DU
AD 20cals
rest 4mins
10mins 90% effort
Run 100m 90% effort
walk back repeat


Felt pretty good today. Trained over at Paragon w/2 youngins.

33 TGUs
11rds + 4 stones...only had 2 weghts, so did 3/3.
5rds + 2CTB...CTB don't feel to great or smooth right now.
5rds + 30 DUs
7 Runs good pace.

08/24/2013

AM
Row 5k in 20:00 exactly

Done 19:54ish

PM
A. build to a tough OHS double in 12mins
+
15, 10, 5 for time
225# BS from rack
bar MU

A. 245...could not get comfortable. Wrist hurting.

4:56...tried to push. Squats unbroken. barMUs 10/5, 6/4, 5.

08/22/2013

A heaving snatch balance build to tough single
One set every minute on the minute
B DB power snatch emom 12 min
Odd R x 5 100#
Even L x 5 100#
+
For time:
20 tgu 53#
20 bar muscle up
5 rope climb 20'
Row 1k

A. 205....didnt feel smooth or fast today. wrist/shoulder bothering me.
B. Couldn't do 5 straight on the left. So did 4 EMOM 12min, switching hands each rep. Got better the more reps I did.

14ish minutes. 3:42 on 1k @ the end. It was freakin hot.

08/21/2013

PM
A. build to a max snatch off blocks
B. emom - PSx1/SnBalx2 - 10mins
+
5 sets
4 squat cleans TnG 205-225#
10 burpees AFAP
rest 5mins

GREAT TRAINING NIGHT

A. 205...this was power. Pull really coming along. My foot work is terrible.



B. 175-4,180-3,185-2,190-1....these felt awesome. Fast caught everything solid.

C. 205 :30
205 :29
210 :30
210 :30
215 :29.....These felt great. Was moving fast. Rest time was perfect for recovery.

08/19/2013 - Training with BDG in Clemson

Noon

pre - heave snatch balance - build to a tough single
A. Max Snatch from Hang
B. P. clean- build to a heavy single
C. EMOM 20min
Odd - 10 ring dips
Even - 10 T2B

Great training session a lot of development on the the snatch today.

Pre - 210....felt amazing. Really fast into the hole.
A. 195...best this has ever felt. Fast into the hole. Did a lot of reps at lower weights.
B. 255...a lot of pulling tired.
C. Completed....beach workout, I'm huge.

08/17/2013

A. Pressing Snatch Balance, build to 115lb for a single
B. Snatch Balance, build to a tough single - receive lower in squat
C. OHS @ 55X1, 2-2-2, 2 min - build per set, only 1 tough set
D. Power Clean, 1 rep @ 205lb per min for 10 mins
E. This:
12 Kipping HSPU to 10" Depth
1k Row @ 75%
9 Kipping HSPU to 10" Depth
1k Row @ 75%
6 Kipping HSPU to 10" Depth
1k Row @ 75%
3 Kipping HSPU to 10" Depth


A. 65..new move for me. Great for my warm up! Really loosens shoulder.
B. 195....felt awesome
C. 165,185,195....wrist was limiter. Other than that felt good.
D. Completed, felt good.
E. 13:58

08/16/2013 - Training with James in town

40 sec Row Sprint @ 97% x 4, 4 min
+
5 min Turkish Get-up practice @ 40lb DB
+
10 sets:
20 sec Versaclimber @ 90%
40 sec walk/rest
+
3 min
+
10 sets:
40 sec Airdyne @ 75%
20 sec Airdyne @ 50%

A.) All effort were the same. 235m each time.
B.) Did 16 or 17
C.) No climber. Did alternating sled pulls with James. 90#s for 40m. Your rest was partners time to drag the other way.
D.) Done. I was tired.