Mullen's Mayhem

1/23/15

01/22/2015

AM
AD 18mins
Row 18mins
AD 18mins
all easy pace

AM completed. Just done on AD.

PM
A. clean grip DL x 1/hang clena pull x 1/hang clean x 1; build this complex in 12mins
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
+
same as last week shoot for uptick in rounds
4mins 95% effort
15 PS 75#
30 DU
rest 3mins
4min 95% effort
10 HSPU
10 TTB
rest 3mins
4min 95% effort
10 PC 155#
20 wall balls 20# 10' target
rest 3mins
4min 95% effort
Row for cals

A. 245....rusty. Out in front HPC not squat.

B. 205, 215, 225.....not bad, wanted to work technique. All felt pretty smooth. Can definitely increase these loads next week.

Amrap 3 - 2rds...singles on cleans

Amrap 2 - 4rds....paced this, wanted to go easy on HSPU on wrist. All unbroken

Amrap 1 - 2rds + 15snatches....tough

Amrap 4 - 79 cals....tough

01/21/2015

AM
A1. back squat 5, 5, 5; rest 90sec
A2. wtd chin up 5, 5, 5; rest 90sec
+
20mins easy Z1 AD

A1. 365,365,365......felt heavy

A2. 85,85,85....not too bad

PM
A. SJ from blocks build to a tough 5 in 12mins
+
3 sets increase pace per set 80, 90, 100% effort
Row 400m
20 KBS 2pd
20 chin ups
20 GHD situps
5 bar MU
80 DU
rest walk 3mins

A. 305 for single.....blocks were magically missing. Just did singles from rack.

Intervals - 5:42, 5:30, 5:45.....holy crap, tough. Transition from KB to pull ups was hard, grip was smoked. GHDs hard. Broke those up.

01/20/2015

AM
Row 1min easy
AD 1min easy
Jump rope singles 1min easy
Side pank 30sec R and L
30mins

PM
A. heaving snatch balance build to a tough double in 10mins
B. hang snatch build to a max in 5 attempts
+
Row 1min 90% aero
rest 1min x 5
+
5min amrap
30 squat snatch 135#
remainder of time amrap OHS 135#

Completed

A. 225.....did nt feel great

B. 205....didn't feel great, not smooth

Rows were 300-302m...had lifting shoes on. Very quad dominant. Legs still sore .

Tester - 12 OHS. Did singles on snatches. Could have gone faster. Breathing was good but legs were definitely tired from the rowing. Finished snatches at 4:00.

1/19/15

01/18/2015

AM
Row 1min easy
AD 1min easy
Jump rope singles 1min easy
30mins

Completed

PM
20min amrap
Row 3k
400 DU
amrap MU

21MU....splits were 11:30, 17:08. Happy with score considering time left. Legs not fresh. Row was actually slower than I did it last year (11:17). Chipped away at DUs 80/80/60/40....then just kept sets as long as I could. MUs were 4/4/4/4/2/1/1/1....only failed 1 single close to end.

01/17/2015

AM
Row 250m 90% effort
rest walk 60sec x 15

150m or 1:40/500m....breathing was very good but legs were just tired from the week. Usually these should be 1:37ish. Let's keep doing these sessions.

PM
A. clean and jerk build to a tough single in 10mins
+
10, 8, 6, 4, 2 for time
65% of A clean and jerk can be pc
burpee over the bar

rest 12mins

5, 10, 15, 10, 5 for time
UB CTB chin ups

rest 10mins

30 reps for time 225# front squat from ground for time

A. 225...shoulder and entire left arm was hurting bad in rack position, just shut it down.

Did not do the C&J tester because of shoulder.

30 FS - 3:24....again, not comfortable, shoulder/arm hurting. Did 12, 5, 5, 4, 4. Legs were not fresh.

Rest 10min

CTB tester....1:09. Not too bad.

01/15/2015

AM
AD 15mins
Row 15mins
AD 15mins
all easy pace

Completed

PM
A. halting snatch DL cluster 1. 1. 1; rest 20sec/rest 3mins x 3
B. muscle snatch x 2/hang snatch x 3; rest 2mins x 3-4sets
+
4mins 95% effort
15 PS 75#
30 DU
rest 3mins
4min 95% effort
10 HSPU
10 TTB
rest 3mins
4min 95% effort
10 PC 155#
20 wall balls 20# 10' target
rest 3mins
4min 95% effort
Row for cals

Had to miss this session. These are the best prep. Should prob just run this back next week.

01/14/2015

AM
A1. back squat 1, 1, 1; rest 90sec
A2. wtd chin up 1, 1, 1; rest 90sec
+
20mins easy Z1 AD

A1. 425, 440, 450 #15 PR

A2. 123, 123, 128

PM
A. SJ from blocks build to a tough doubel in 12mins
+
3 sets increase pace per set 80, 90, 100% effort
AD 30cals
FW 50m 100#/hand
10 burpee jump touch 1' above reach
10 SA overhead walk lunge 53# R arm
10 SA overhead walk lunge 53# L arm
rest walk 3mins

A. 295... Not very comfortable

3:48

3:32

3:15....left arm is more unstable overhead than right