Training December 31, 2014

The end of a great year!  Looking forward to a happy, healthy and productive 2015!

3 Rounds (80%, 90%, 100%)
10 Burpee TTB
1 Rope Climb
10 KBS 70 lbs.
10 Box Jump Overs 30"
10 Clean & Jerks 135 lbs. (Singles)(4-3-3)(Singles)
Rest 3:00 between rounds
Each round should be faster than the last
3:24, 3:00, 2:48

This got a little spicy by the end.  Second round was a little faster than I had planned and I was feeling it.  I was afraid that my time was going to slip in the third round.  Really had to dig deep on the last 10 clean and jerks, even though I had planned on going 6-4, but ended up doing them as singles.

For Time
5 Legless Rope Climbs
2:22

Got greedy and failed the fifth climb, then didn't wait long enough and failed it again.  First four were done in 0:44. A little disappointed.

Now it is time to enjoy some a good scotch and college football over the next two days and back at it on Friday!

Happy New Year!

Training December 30, 2014

Training is so much more fun when work doesn't interfere.  I love vacation!

Clean & Jerk Complex
1 Power Clean + 2 Push Presses + 2 Split Jerks
4 Rounds / 2:00 Rest
185, 185, 200, 210

These felt pretty good.  I have never been that good at linking heavy overhead movements together. In fact, I did something similar to this a year ago and I failed at 175.  So definite improvement here.

Front Squat
4-4-4
Tempo 32x1 / 2:00 Rest
205, 225, 245

These were quite challenging.  Really found my bottom position at 245.  My butt left a sweat mark on the ground!

EMOM 15
M1: 3 Squat Clean Thrusters 165 lbs.
M2: 3 Muscle Ups
M3: 10 Unbroken Wall Balls 30 lbs.

Everything unbroken.  SCT took about 0:10-0:12 per round, muscle ups were 0:08-0:10 and wall balls were 0:18-0:20.  Muscle ups are feeling really great in this training structure.  I hope that it translates to improvement under fatigue.

Rowing
3 x 500m
Goal = 1:35/500m pace
Rest 2:00 between rounds
1:34.1, 1:36.5, 1:42.5

Holy crap!  I went completely lactic in the first round and literally fell apart thereafter.  Ouch!

Training December 29, 2014

Power Snatch Clusters
3x1.1.1 0:10/2:00 Resst
155 lbs.

I tweaked my back pretty bad on Saturday's heavy deadlift (somewhat of a chronic issue that flairs up every couple of years) so I spent several hours yesterday working on some mobility/repair.  These weren't super powerful since my back still feels a little weak, but I was happy to get these done, and I don't think the technique was horrible.

Back Squat
3-2-1 Rest 3:00
Didn't Complete

Back squats didn't feel right so I played it smart (I think) and did some front rack walking lunges instead to at least get some leg work in.

Front Rack Walking Lunges
4 x 10
135, 165, 185, 205

These felt pretty good actually.  205 was a challenge.

Backward Roll to Support Practice
5:00-8:00

Worked up to stringing five together.

EMOM12
Even: 5 HSPU 4" deficit
Odd: 0:30 High effort row

I was able to get all HSPU done unbroken (kipping) in about 0:17 each round.  Rows were in the 1:29/500m range (with 1,126 meters total).

For Time
15 Bar Muscle Ups (8-4-F-3)
1:56

Planned on going 8-7.  In hindsight, I should have stayed on the bar.  They were going super easy, but once I dropped off the bar, it was hard to get going again.

Training December 27, 2014

Deadlift
Max lift in 20:00
415 lbs.

This was my goal.  It is 15 lbs. off my 1 RM, but I have been having some issues with my lower right side the last few months and didn't really want to push it.

3 Rounds
12 Deadlifts 205 lbs.
12 Burpees to 4" Plate
12 Calorie Row
6 Wall Walks
9:26

Damn wall walks took FOREVER!  If they didn't help my HSPU so much, I think I would refuse to do them. Haha!  Everything else was unbroken and felt fast.

EMOM10
Even: 6 CTBPU
Odd: 3 Hang Power Snatches 115 lbs.

CTB felt great today as did the hang power snatches.

Training December 26, 2014

Back Squat w/Chains (Bands)
5-5-5-5
Rest 1:00
205+bands, 255+bands, 295+bands, 305+bands(4)

These got a little spicy.  Uneven tension on each side makes everything just that more interesting.

295+Bands, 305+Bands

Weighted Pull-Ups
3-3-3-3
Rest 2:00
53, 70, 90, 90

Last set was pretty challenging.  The other three were very solid.

1 Power Snatch + 2 OHS (Tempo 30x1)
3 Sets / Rest 1:30
143 (WU), 154, 165, 172

These felt pretty good.  172 is a PR for power snatch.  OHS felt solid and pretty easy.

143, 154, 165, 172

3 Rounds for Even Times
400m Run (1:20)(1:18)(1:23)
21 KBS 53 lbs. (21)(21)(21)
12 Pull-Ups (12)(8-4)(6-3-1-1-1)
Rest 3:00 between rounds
2:19, 2:31, 2:57

Argh!  Pull-ups were an absolute mess today.  No flow at all.  Forearms (grip) completely blew up in the second round (even though I used the 53) and it was all bad from there.  On the bright side, the runs felt a little better than usual.  My PR on Helen is 9:30.

Training December 24, 2014

AMRAP 10 @ 80%
1 Legless Rope Climb
10 Airdyne Calories
10 Burpee TTB
5 Rounds

This felt great!  Really felt like I kept it at 80% and even got a little rhythm going on the burpee TTB.

Rest 6:00

AMRAP 10 @ 85%
25m Farmer's Carry 135 lbs/Hand
25m One Arm KB Walk 70 lbs.
50 Double Unders
4 Rounds + Farmer's Carry + KB Walk + 47 DU

This felt really good until about the third round and then shoulder and grip fatigue made the doubles pretty miserable.  I had to break them up in sets.  Eek!

Rest 6:00

AMRAP 10 @ 90%
30-20-10
Deadlifts 185 lbs.
TTB
Start over if you finish
1 Round + 17 Deads

This was so much worse than I expected.  Grip and shoulders were still fatigued and then the core followed suit pretty damn quickly.  A real gut check!

A day early for throwback Thursday, but I found this little gem while looking for some work pictures. I think this is a 245 lbs. front squat attempt.  Not even close to good.  Video was taken about 6 months after I started CF-type training.  Sometimes it is nice to see how all of the hard work and practice has paid off.

Training December 23, 2014

Clean & Jerk Complex
1 Power Clean & 2 Push Jerks
6 Rounds Begin a round every 1:00
185 lbs.

These felt pretty good.  Focused on fast transitions and getting a good pop off of my shoulders.  Still a little soft on the catch, but I think it is improving.

Front Squat
Build to a quick double quickly
305 lbs.

295 was my goal and I hit that fairly easily.  We still had a little bit of time on the clock so I decided to go for 305 and hit it very uneasily!

295, 305

EMOM 15

M1: 3 Squat Clean Thrusters 165 lbs.

M2: 2 Ring Muscle Ups

M3: 6 Burpees to 6" target

Missed the part about 145.  Whoops.  Nevertheless, this all felt really good.  Unbroken on everything, about 10-12 seconds of work per round.

Rowing

2 x 400m at 1:38 pace

1:32.6, 1:30.9

Rested 3:00 between rounds.

That 100 meters made a huge difference.  If it was up to me, the new standard would be 400 meters. Can we take a vote?!?!

Training December 22, 2014

Power Snatch
Heavy Double in 0:20 of work
165 lbs.

These didn't really feel like they were clicking today.  However, 165 for a double is definitely a PR. A few months ago power snatching 165 was not possible.

154, 165

Back Squat
5-3-1 Rest 3:00
315, 345, 390(F)

Eh, I have been stuck at 385 for a while so I went for it.  Very weird lift.  I was practically standing tall when I bailed out of it.  The bar just was NOT moving another inch.  Wouldn't have counted anyway: I was JUST to parallel.  Happy I got this on video.  I need to start greasing that deeper groove on heavy weight.

Double Fail!

Gymnastics Complex
2 Pull Ups + 2 TTB + 1 Bar MU + Forward Roll + Backroll to Support + 2 Bar MU
2 Sets

I was able to get these.  However, the first set my second TTB was not good (didn't break the perpendicular plane), but everything else was good.  On the second set, everything was good, but I did a little bicycle thing to get to the support on the backroll.  Fun stuff!

HSPU
EMOM 8 
4 at 4" Deficit

Started off like gangbusters.  First three rounds were strict and pretty strong, but I must have gone a little further toward muscle failure than I realized because it all fell apart after that. Struggled to get four each minute even with kipping the hell out of each one.


Rowing
1500m at 85%
5:32 (1:48.6 split)

I was shooting for between 1:48-1:50.

Training December 20, 2014

Great day of training. Thanks for the programming Pat.

The Joy of a PR!

Heavy squat clean
275 lbs.

This is a 10 lbs. PR. Hit 265 pretty easily so I decided to go for it. I wish I would have gotten my elbows through faster, but I am happy that I was patient and confident enough in my squat to take the time to get the elbows high.

“Little Liz”
15-10-5
Squat cleans 135 lbs. (15)(5-5)(3-2)
Ring dips (Unbroken)
2:48

I really wanted to get all the cleans unbroken, but my grip wouldn’t let me. Legs and lungs felt great, but it was getting hard to hold onto the bar and I didn’t want to risk failing a rep.

Training December 18, 2014

Today was a lot of fun!

Back Squat
Heavy single in 15:00
385 lbs.

Tied my PR.  Going into it, I was thinking 365, but each single felt better than the previous so, since I had time left on the clock, I kept going.  Went 315-345-365-385.

Power Snatch
4 x 2 Heavy Rest 1:00
163 lbs.

These felt pretty good, except the second rep on the second set got a little Sam Dancer-ish.  I am feeling more and more comfortable with power snatching.

Weighted Pull-Ups
4 x 1-2 Rest 2:00
70(2), 90(1), 100(1), 110(1)

Used a mixed grip for the last three sets.  I think 110 is a PR.

For Time
1000m Row (3:32)
100m Farmer's Carry 115 lbs./hand
6 Laps Overhead Carry 165 lbs.
1 Lap = 10m
9:46

Tried to stay steady on the row.  I had a good 2:00 where I was literally stuck on 25 SPM with a 1:44 split time.  That was fantastic.

Farmer's carry went mostly great.  Walked out 50m without dropping, dropped, turned, took one deep breath and headed back.  I made about 45m before I dropped.  Weak sauce, but  a HUGE improvement over where I was 6 months ago.

Overhead carry was fun.  I had never done it before.  Most difficult part was cleaning the bar up after the farmer's carry.  Forearms looked like Popeye.

Training December 17, 2014

AMRAP 8 @ 85%
200m Row
6 Unbroken Pull-Ups
8 Knees to Elbow
5 Rounds + 30m

I really dislike KTE.  It is a very awkward movement.  This one got a little grippy at the end.

Rest 5:00

AMRAP 8 @ 85%
200m Run
7 TTB
7 STO 115 lbs.
4 Rounds

I felt like I really moved well on this one.  Runs were nice and steady, TTB were smooth and unbroken, and the STO really felt snappy.  I had 0:25 left after completing the fourth round and I made the inexcusable decision to stay put.  Weak minded.

Rest 5:00

AMRAP 8 @ 85%
35 Double Unders
8 Burpees to 6" target
1 Legless Rope Climb
5 Rounds + 35 Double Unders

This one felt pretty good.  Doubles were all unbroken, just tried to keep moving on the burpees and the rope climbs were fun.  Our rope is about 50' away from our rig where we did the burpees so that little walk/trot really helped me keep my pacing under control.

Rest 5:00

AMRAP 8 @ 85%
10 (Power) Snatches 75 lbs.
10 Box Jumps 24" (Step Down)
5 Rounds + 4 Snatches

Snatches went pretty well.  Went unbroken on the first two rounds, and then split up 7-3.  Box jumps slowed me down a little bit.  I still have a rare case of DOMS in my quads from Monday's work.

Training December 16, 2014

Power Clean + Push Jerk
8 Sets Begin a set every 0:60
210 lbs.

These felt pretty good, not Froning efficient, but good.  

Front Squat
4-4-4 Rest 2:00
245, 265, 285(2), 285

Felt a little heavy today.  Front rack wasn't just right, and it almost cost me my consciousness on my first attempt at 285.  I started to feel the lights go out so I bailed at two.  Got my rack position right and hit 285 for four pretty easily.

EMOM12
Even: 5 Squat Clean Thrusters 155 lbs.
Odd: 9 Burpees

Unbroken on the squat clean thrusters approximately 0:20 per round.  Burpees took between 0:16 and 0:18 per round.

Rowing
4 x 500m Rest 2:00
1:37.2, 1:39.3, 1:46.0, 1:45.6

Crashed and burned on round 3.  Last two rounds were all about survival.  Legs were absolutely shot!

Training December 15, 2015

Power Snatch
8 x 3 reps in 0:20 (not TnG)
Begin set every 2:00
155 lbs.

I am starting to get a little more comfortable with the power snatch.  Some of these were pretty good and some were just so-so.  I did have a miss in the third set.  Kinda weird, but I recovered and finished, mostly, strong.

HBBS
4-4-4 Rest 2:00
315, 330, 345 (3)

Argh!  So close on the fourth rep at 345.  Very frustrating!


CTB Series
3 Sets
3 Pull-Ups + 3 CTBPU + 2 Bar Muscle Ups
Rest 2:00

These went great!  I have never been able to link these together, and this was so easy!  Very pumped about this!

HSPU Series
EMOM 8
3 Strict HSPU with 2" deficit

These went pretty well.  Because of equipment limitations, I used a a 4" deficit.

For Time
2 Rounds
First Round 85%
Second Round 95%
60 Double Unders (60)(60)
50 Calorie Row (2:22)(2:28)
40 KBS 70 lbs. (15-10-8-7)(10-8-7-5-5-3-2)
30 Front Squats 75 lbs. (20-10)(20-10)
20 Wall Balls 20 lbs./10' (20)(12-8)
10 Box Jumps 30" (Just tried not to kill myself)
Rest 6:00
9:32, 10:36

Holy crap! KBS absolutely destroyed me!  And nothing like a 75 lbs. front squat to make you feel like a sniveling little child! Really horrible! Haha!

Training December 12, 2014

I have an out of town wedding to attend this weekend so I had to go five days straight again this week.  Felt a lot better than last week.

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 8 Burpees
M3: 20 Air Squats
M4: 8 Box Jumps/Step Down
M5: 10 GHDSU

Weighted Ring Dip
2 RM with 0:02 pause at top
100 lbs.

Almost blew an o-ring getting on top of the rings on that second rep.

Front Squat
5-5-5 20X1 Tempo
225, 245, 265

These felt great (so much better than last week)!  Nailed the tempo and felt much more explosive out of the bottom than I have in a long time.  Definitely had some more in me.

Every 3:00 for 18:00 (6 Sets)
10 Box Jump Overs 24"
10 Calorie Row
10 Burpees
30 Double Unders

1:43, 1:42, 1:40, 1:39, 1:49, 1:53

Got into a good rhythm on box jump overs in rounds three and four. Round 5 included a wipe out on the box jump overs and one miss on the double unders. Took a little extra rest before the double unders in round six to make sure I didn’t have any misses.

Training December 11, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 10 GHDSU
M3: 20 Air Squats
M4: 10 Hip Extensions
M5: 1 Muscle Up + 10 Ring Dips


Snatch Balance
3-3-3
132, 143, 155

These felt pretty good.  Catch was strong, but I wasn't as quick under the bar as I would have liked. Backside is still tight from Double Grace.

Back Squat with Bands
8-6-4-2
Rest 3:00
235, 255, 285, 315

Love these!  Worked on driving out of the hole fast and strong.

Snatch
1-1-1-1-1
132, 143, 154, 165, 176

This went pretty well.  Again, catches were strong, but I was a little slow getting under the bar.  Went for a PR at 185, but my lack of speed under the bar made for a failed lift or three.

Why am I looking at the ceiling?

Rowing 
8 x 500m
Rest 2:00
This Week   1:42.6, 1:41.8, 1:42.0, 1:42.2, 1:43.1, 1:43.1, 1:44.0, 1:45.4 (Average 1:43.0)
Last Week   1:41.5, 1:41.0, 1:41.1, 1:43.3, 1:47.1, 1:48.7, 1:46.4, 1:46.6 (Average 1:44.4)

Paced this a lot better than last week and was able to meet the goal of being 0:01 faster than last week.  I was hoping to keep all of the splits under 1:45.  Just lost it a little bit in the middle on number eight and didn't leave myself enough time at the end to make it up.  This was very, very unpleasant, but slightly less unpleasant than last week.

Training December 10, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 8 Pull-Ups (Strict, Butterfly, CTB)
M3: 8 Burpees
M4: 8 TTB
M5: 20 Air Squats


For Time @ 85%
35 CTBPU (15-5-5-4-3-3)
30 TTB (5-5-5-5-5)
25 Burpees
20 Wall Balls (20)
15 CTBPU (5-4-3-3)
10 TTB (5-5)
5 Burpees
7:59

I really respected the pace on this and it paid off big time.  Never felt gassed.  Getting the 15 CTB right out of the gate sparked my confidence.

"Double Grace"
For Time
60 Clean & Jerks 135 lbs.
6:44

Probably paced this a little too much.  Never felt close to the redline.  Did the first 30 in 2:44.  Don't know why the next 30 took so long.  Sure didn't feel that long. Haha!  Last year in our annual Christmas competition at our gym, I did 63 in 7:00 so just about the same pace, but that was completely fresh.  I guess what I am saying is that I am pretty happy with this.

Airdyne
20 x 0:30 @ 85%/0:30 Easy Pedal

Kept the RPM's between 80-85.  Definitely felt "Double Grace" in my backside while sitting on that seat.

Training December 9, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 3 Muscle Ups
M3: 8 Burpees
M4: 20 Air Squats
M5: 10 GHDSU

Double unders and muscle ups (more to come on that) feeling pretty good lately.

Split Jerk
6x2 80-90% of 1 RM
220 across (82%)

These felt pretty good.  The second one in the set was consistently better than the first.

5-4-3-2-1
Muscle Ups (5)(4-F-1)(2-1)(2)(1)
Snatches 135 lbs. (5)(Singles the rest of the way)
5:25

Well, this went pretty well, except I got confused on the muscle ups on the round of 4 and thought I had to do five (I think doing the muscle ups first threw me off).  Failed the fifth rep (which I didn't need to do), rested a few seconds and then hit it.  Didn't realize my error until I was about to pick up the bar to do the snatches.  Oh well.  That is what you get for not having your head in it.

I am pretty excited that I got the five snatches unbroken touch and go, although that might not have been the best strategy.  I don't think I have ever done that before at 135.  I had one fail in there somewhere, I think in the round of 3.  Overall, the snatches felt very solid.

3 Rounds
400m Run
2 Legless Rope Climbs
6:06

I am ALWAYS down for some legless rope climbs!

Rowing
4000m @ 90% aerobic
16:08

Tried to calculate this all scientifically and what not.  Based it off my 5k PR, which is 18:57 (1:53.7 split). Assumed that was about 96-98% aerobic capacity.  90% would be approximately a 2:02 split. I was at 2:01. Felt like a leisurely float upon a calm pond compared to the 500m rowing repeats the last few weeks!

Training December 8, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 150m Row
M4: 2 Bar Muscle Ups
M5: 10 GHDSU

Back Squat
3-2-2
Rest 3:00
325, 345, 365(1)

And the streak continues, biting off more than I can chew.  Weight felt heavy today.

Power Clean Clusters
4x1.1.1 
Rest 0:15/2:00
198, 209, 220, 231

Felt pretty good.  Second rep at 231 was messy, but I was able to pull it back together and hit a pretty solid rep 3, although I was a little wide on my catch.

5 Rounds for Equal Time
250m Row
5 DB Burpees 50 lbs.
10 Unbroken Wall Balls 30 lbs./10'
2 Bar Muscle Ups
Rest 1:00
1:52, 1:52, 2:05, 2:19, 2:39

Man, I suck at pacing.  Wall balls got very, very spicy (shoulders were smoked, legs were tired). Almost all of the drift was due to additional rest required to make sure the wall balls were unbroken. Also, took a little extra time before the last round of bar muscle ups to ensure I didn't fail.  Rows were all sub-1:40, burpees were pretty quick and muscle ups were unbroken.

AMRAP 8
8 Sandbag Over the Shoulder 100 lbs.
25m Farmer's Carry 135 lbs.
10 Burpee TTB
3 Rounds + 1 SOTS

Hoping Santa brings me a 150 lbs. ball for Christmas.  This was fun.  Even got a little rhythm going on the burpee TTB

Training December 5, 2014

We are having our annual in-house holiday competition and party tomorrow at the gym so I had to get day five in today.  I am not competing, just programming workouts and judging (and drinking beer).

Warm-Up
3 RNFT
200m Run
20 Air Squats
10 Pull-Ups (Strict, BF, CTB)

Front Squat
4x3 Tempo 21x1
1:00 Rest
255  lbs.

I originally was thinking 275 on this. I don't know if it was tired legs, the small(er) amount of rest between sets or something else, but this felt very heavy today.  I would like to blame it on the tempo, but a 21x1 tempo is about my normal tempo.

Weighted Ring Dips
4x3 with 0:02 pause at top
1:00 Rest
70, 70, 70, 90(2)

The weight felt about right and I felt really strong on these.  I thought for sure I would get the third rep at 88, but I just couldn't get locked out at the top.

3 Rounds
400m Run (1:28)(1:42)(?)
10 OHS 135 lbs. (10)(10)(10)
10 CTB Pull-Ups (10)(10)(5-Singles)
9:25

I am not going to lie; I am pretty happy getting this done in under 10:00.  Nancy and Helen are probably my least favorite CF workouts.  I really hate the running/OHS/name any other movement combo.  I am also really pleased I was able to get the OHS done unbroken.  Six months ago that would have been impossible.

I would have liked to been able to get all the CTB unbroken, but I felt like going to singles at the end might have saved me a little time.

20:00 Skill Work

I worked on some power cleans (they just have not felt right lately), deficit HSPU (12"), ring muscle-ups and handstand walks.  It was fun just to play around a bit.

Training December 4, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 3 Skin the Cats
M4: 10 Hip Extensions
M5: 3 Muscle Ups

Muscle ups are feeling good!!!

Snatch Balance + OHS
Work to a heavy single in 4 Sets
154, 165, 176, 187

These got a lot better as I went along.  The pair at 187 was the best out of all four.

Back Squat with Bands
8-6-4-2 Rest 3:00
225, 145, 275, 305

These have become a favorite!  Still don't have chains, but the bands are pretty awesome too!

Rowing Intervals
8 x 500m Rest 2:00 off rower
1:41.5, 1:41.0, 1:41.1, 1:43.3 (Yikes!), 1:47.1 (Uh-oh), 1:48.7 (FML), 1:46.4, 1:46.6

Obviously, I hit a wall.  My legs were completely wrecked by the fourth round and my mind got very, very weak.  Happy that I was able to pull it back together a little bit at the end.  I was sweating like a hostage.  By the last round, my shirt was so stretched out that it got caught in the roller on the rower seat.  Fun times!

Training December 3, 2014

Warm-Up
3 RNFT
200m Run
1 Legless Rope Climb
1 Regular Rope Climb
10 Push-Ups
15 GHDSU

Power Snatch
4x3 reps within 0:20
2:00 Rest
155 lbs.

My goal was 165 on these, but I wasn't happy with my technique so I stayed at 155.  These varied between good and fair.

Snatch Grip Deadlift
3x3 Tempo 31x1
242, 264, 286

I could have gone a little heavier on these, but my back has been slightly tweaked due to mattress conspiring against me.  Kept the technique nice and tight.

4 Rounds
6 Deficit HSPU 5" (6)(6)(5-1)(4-2)
25m Prowler Push 240 lbs.
200m Sandbag Run
Rest 1:30
2:45, 2:20, 2:35, 3:04

Had a little prowler malfunction the first round and a little HSPU fail the last round, but overall, I am really pleased with the effort on this one. Prowlers were really awful though.

Airdyne
16x
0:30 @ 85%, 0:30 easy

Kept the RPM's between 80 and 85. 270 total calories.

Training December 2, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 8 Pull-Ups (Strict, Butterfly, CTB)
M3: 8 Burpees
M4: 5 HSPU
M5: 0:30 Airdyne

Push Jerk
6x1
Worked up to 220 lbs.

Really worked on technique.  This is a difficult movement for me, particularly at heavier weights.  I have really improved with lighter weights (up to 185), but around 205 my technique begins to fade.

AMRAP 20
20 Thrusters 135 lbs. (5-5-5-5)(5-5-5-5)(4-3-?-?)(?-?-?-?)
20 Pull-Ups (10-10)(10-10)(10-10)
20 Burpees 
3 Rounds + 20 thrusters

Ouch!  I really need to work on my pacing.  I thought I took Pat's advice and paced the first round, looked at the clock and it only took me 3 minutes.  I knew I was in trouble.  Second round started pretty strong, but by the burpees, I was really starting to struggle.  The burpee-thruster transition was tough.  Not a lot of time to breath. Thrusters in rounds 3 and 4 were singles, doubles and a few triples.  Absolutely no flow at all.

On the bright side, the pull-ups went great.  All smooth butterfly.  Felt like a small respite in a storm of shit.

Rough day!

Training December 1, 2014

It is going to be another extremely busy week.  I may not have a chance to get a lot of video edited and put up.

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 150m Row
M4: 3 Muscle Ups
M5: 10 TTB


Hang Power Clean
4x3 Unbroken 2:00 Rest
187, 198, 209, 213, 220 (2)

Somehow, I lost count of my sets.  For some reason, I was extremely agitated during these, which is strange because I normally love this movement.  Just didn't feel right.  Settled down and got the work done.

Back Squat
3-3-3 3:00 Rest
315, 335, 355 (2)

So frustrating.  Failed the third at 355 last week and did again this week.  Although, I was much closer to standing up that third one this week.

4 Rounds for Equal Time
250m Row 
2 Muscle Ups
12 Front Rack Walking Lunges 135 lbs. w/Axle Bar
2 Muscle Ups
Rest 1:00
2:03, 2:12, 2:16, 2:46

Everything felt great, but I might have pushed the pace a little too hard on the first round.  Failed the second muscle up after the row in the fourth round, but I am not too upset about that since I am working on a new technique and overall the muscle ups felt fantastic!  Back side was lit up after this.

For Time
100 Double Unders (Unbroken)(0:50)
60 Airdyne Calories (3:10)
50 HRPU (2:30)
40 TTB (2:41)
9:11

Once upon a time, I was awesome at push-ups and now when I see them in a workout I break out in a cold sweat.  Seriously, it is so weird.  When I was a 235 lbs. tub of goo, I could break off 50,60,70 in a row, no problem.  These were done in sets of 10's and 5's.  TTB done in 10-5-5-5-3-Singles. Shoulders were shot from my pathetic push-ups.  Happy that the dubs were unbroken, but I could have pushed the Airdyne a little more, especially considering the push-ups included a lot of time laying on my face.

Training November 29, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 8 Pull-Ups
M3: 8 Burpees
M4: 20 Air Squats
M5: 8 Ring Dips

Weighted Ring Dips
3 RM with 0:02 at top of movement
90 lbs.

This felt pretty good.  I might of had another 10 lbs. in me, but had to move on.

Front Squat
Heavy single (not max) in 15:00
320 lbs. (5 lbs. PR)

This felt awesome.  I definitely had some more in me, but stuck to the program and called it good.

12-9-6-3
Squat Cleans 145 lbs. (12)(6-3)(Singles)(Singles)
Burpees over bar
Finish with 100 Double Unders (50-30-20)
6:23

Finished the cleans and burpees in 4:27.  I intentionally pushed the cleans and burpees to give me some extra time on double unders, considering I have had some issues in the recent past with performing big sets under fatigue.  Stuck to my rep scheme plan, but I should have pushed them harder.  They felt nice and smooth.  Just so afraid of missing.

Training November 27, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 20 Air Squats
M3: 150m Row
M4: 3 Muscle Ups
M5: 10 Sit-Ups

I got some new rings this week that I can hang a little higher on our rig.  Muscle ups are much better. I used the warm-up to practice hard dipping out of the top of the muscle up and using the created momentum to assist in the pull on the next rep.  I was really able to develop a rhythm.

Snatch Balance
3-3-3
132, 143, 154

These went great.  By far the best I have ever done.  The Nike lifters really seem to help on these. Didn't budge my feet.  Felt fast and strong.

HBBS with Bands
8-8-6-6
185+bands, 205+bands, 225+bands, 255+bands

I love these.  Felt great.  Definitely can push the weight and/or band tension a little harder next time.

Snatch
Heavy single in 15:00
176 lbs.

I am a little disappointed with this.  After feeling so great on the snatch balance, I really felt I would be able to get a PR today without even putting in a full effort, but I was wrong.  I had probably my best snatch ever at 165 and then it kinda fell apart at 176.  I was able to get it, but it took me a few attempts and I ran out of time.

Rowing
8x500m
Rest 2:30 between rounds
1:42.8, 1:41.3, 1:41.0, 1:42.0, 1:45.6, 1:45.4, 1:44.2, 1:43.9

I went out a little too hot in the first few rounds (felt great), and it caught up to me a little in round 5.

Training November 26, 2014

Clean Ladder!

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 0:30 Airdyne
M4: 8 Pull-Ups 
M5: 6 Good Mornings 95 lbs.


Clean Ladder
AMRAP 2:00
185, 205, 225, 240, 250
9 Lifts total (1 Full round + 185, 205, 225, 240)

I really wanted two full rounds coming into today, but to be honest, nothing felt good today and I rushed into this too quickly.  I needed a lot more warm-up.  I am pretty happy with the result, but the technique was off today.

I just got some Nike Romaleos yesterday.  They are awesome and I think I am going to love them, but they are so high that I felt like I was being pitched forward a bit on the catch.  I will adjust, I hope.

250 coming up.

AMRAP 15
5 Power Cleans 165 lbs. (5)(5)(Singles)(Singles)
5 Deficit HSPU 5" (5)(5)(5)
25m Prowler Push 190 lbs.
20 Pull-Ups (20)(15-5)(10-6-4)
10 Double KB Front Rack Squats 53 lbs. (10)(10)(10)
3 Rounds + Power Cleans + HSPU + Prowler

Well, we needed to make some adjustments to the programmed movements due to equipment limitations, and I had to make some adjustments to the weight on the KB squats due to personal limitations. Picked up the 70's and immediately knew that they were not happening today!

HSPU were a lot better than last week and the pull-ups were all butterfly and pretty smooth.

Airdyne
14:00
0:30 @ 85%/0:30 easy pedaling

I kept the RPMs between 80 and 85.

Training November 25, 2014

Warm-Up
EMOM 10
M1: 30 Double Unders
M2: 5 Wall Balls 30 lbs.
M3: 2 Bar Muscle Ups
M4: 10 KBS 53 lbs.
M5: 8 TTB

I really like to do a 15 minute dynamic warm-up, but this week is crazy busy.  Luckily, it is hot in Florida right now so it was enough to get me sweating.

Split Jerk off Blocks
8x1 @ 80-90% of 1 RM
Rep every 1:30
242 lbs. (90%)

Felt a little rushed getting into these.  The first few were not great, but by the fourth one I was hitting them well.  Missed rep seven due to a little distraction in the gym.  At this kind of weight, I really need full focus.  I let my mind wander a little bit and didn't pay enough attention to the catch, which is my weak point.  Finished the last two nice and solid.

5-4-3-2-1
Thrusters 135 lbs.
Bar Muscle Ups
2:28

All unbroken.  I am so stoked about this.  Seriously, a highlight of my training experience.  Bar muscle ups under fatigue have been a big issue for me.  Not even close to a fail on these.

3 Rounds
3 Power Cleans 165 lbs.
1 Legless Rope Climb
0:54

This should have been a little faster.  Lost some time on the last rope climb getting my grip right at the top of the rope.  This was super fun!

I really need a day like this: short, fast and with some success.

Training November 24, 2014

It is going to be a very busy week.  So, I may not get my video up as quickly as usual, but I should have some time at the end of the week to get it edited and up.

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 8 Pull-Ups (Strict, BF, CTB)
M3: 150m Row
M4: 20 Air Squats
M5: 0:15 L-Sit

HBBS
3-3-3 
Rest 3:00
315, 335, 355 (2)

These felt a little heavy today, but by the time I got to 355, I felt pretty good.  Thought I had a chance, but was too slow out of the hole and failed.  This ties my 2 RM.

Power Clean Clusters
3x1.1.1
Rest 0:15/2:00
209, 220, 231

The 209's felt light and easy.  The 220's felt better than they have, and the first two at 231 felt pretty good.  On the third rep at 231, I had a miserable first pull, made contact a little too low and lost the bar out front.  Failed rep.  Took 0:15 and hit the last one, but it was a struggle.  I really need to work on rowing the bar further into my hips.  When the weight gets to 220 or over, my contact point is way too low.

3 Rounds for Even Times Across
250m Row
3 Muscle Ups
50 Double Unders
0:30 L-sit on rings
2:28, 2:40, 3:25 (Uh-oh)

First round went great until I remembered at 0:25 into the L-sit that it was 3 rounds for even time and there was no way that I was going to be able to do 0:30 L-sits unbroken for two more rounds.

Time difference in the second round was one trip-up on double unders and one small break on the L-sit.

Big time difference on the third round was a failed muscle up, another failed muscle up and two small breaks on the L-sits.  At least, I went unbroken on the dubs in the third round.

All rowing splits were right at 1:37.


AMRAP 15 @ 85% (As per Pat, work hard to honor the pace!)
6 Sandbag over the shoulder 100 lbs. bag
12 Step Front Rack Lunge 135 lbs. with axle bar
15 AD Calories
10 CTBPU
4 Rounds + 6

This was a lot of fun.  I tried really hard to honor the pace and I think I did better than usual. Everything was unbroken.  After the muscle up debacle in the previous piece, I was really worried about the CTB, but they went great.  Actually, better than ever.

I had to substitute sandbag over the shoulder because we don't have Atlas stones.  Yet!

Training November 22, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 15 Air Squats
M3: 4 Muscle Ups
M4: 10 Burpees
M5: 4 Weighted dips 35 lbs.

Clean & Jerk

10 minutes to find 1 RM

254 lbs. (7 lbs. PR)

I had quite a bit left in me, just ran out of time.  My strength numbers have really gone up over the last three months.  Thanks Pat!

21-15-9
Thrusters 95 lbs.
TTB

Row 750m

7:13

Thrusters unbroken
TTB (21)(6-4-1-1-1-1-1)(4-1-1-1-1-1)
Finished right at 4:00

Row took 2:42, which means there was 0:31 transition time. Way too much! My goal on this was to be at 6:00.  TTB took longer than I expected.  I probably should have broken them up in the first round, but they felt good so I just went with it.

Training November 20, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 10 Hip Extensions
M3: 150m Row
M4: 10 GHDSU
M5: 5 Good Mornings 95 lbs.


Snatch Balance
3-3-3 Rest as needed
110, 132, 143

These felt pretty good, but my god, am I slow under that bar.

Banded Back Squats
8-8-6-6
205, 205, 225, 245

I organized some chains, but I did not have time to get them before the workout.  Next time.

The first set of eight was without the bands.  I haven't done these in a while.  I like them because the maximum band tension is right at my sticking point.

Snatch
Work to a heavy in 15:00
176 lbs.

Not the best catch, but the pull was pretty decent.  Fought hard for it at the bottom.

Row

6 x 500m

Rest 2:30 between each effort (off rower)

Keep splits to 1:48-1:50

1:46.1, 1:44.8, 1:45.7, 1:45.9, 1:44.6, 1:44.5

Tried to stay right at 25 SPM.  I really started to get into a groove in round 4 and it all became pretty effortless.  

Training November 19, 2014

Warm-Up
EMOM 15
M1: 0:30 Airdyne
M2: 10 Box Jumps 24"
M3: 5 HSPU
M4: 10 TTB
M5: 3 Muscle Ups


Airdyne
12 Rounds
0:30 @ 85%/0:30 easy pedaling 

Measured output by RPM's.  Kept them at an average of 85.  Calories were 222.  That might buy me an extra glass of wine this evening!

15-10-5
Power Cleans 195 lbs.
Bar Facing Burpees
Box Jump Overs 24"
8:10

After the first 10, which felt awesome, the power cleans started to feel pretty heavy.  I did all singles, but kept a steady pace.  Lift, drop, one step back, one step forward, lift.  Just kept moving on the burpees and box jump overs.  I made a conscious effort to not take any rest between movements, and I did a pretty good job of it.  I probably could have been a little more efficient on the burpees.

AMRAP 8
50m Sandbag Carry
5 Deficit HSPU 5" (5)(1-1-1-1-1)
25m Prowler Push 190 lbs.
5 Muscle Ups (4-1)(2-1-1-1)
50m Double KB Front Rack Carry 70 lbs.
1 Round + Muscle Ups

The second round of HSPU killed me.  So slow.  I had absolutely nothing left in my shoulders.  Good news is the KB front rack carries felt a lot better than yesterday.  Still don't like them, but at least, I wasn't cursing today.

Training November 18, 2014

Warm-Up
EMOM15
M1: 30 Double Unders
M2: 7 Wall Balls 30 lbs.
M3: 10 KBS 53 lbs.
M4: 2 Rope Climbs
M5: 10 Abmat Sit-Ups


Split Jerk
6x1 @ 80-90% of 1 RM
Rep every 1:30
242 lbs. (90%)

These felt pretty good.  I tried to use a slightly wider rack position and slightly narrower foot position.  At my warm-up weights (60kg to 90kg), I could really feel the difference that the narrower foot position had in my dip drive.  The wider rack position, I think, helped me get my head through a little faster and easier.  I actually did seven rounds because I was not really happy with my 6th rep and I wanted to end on a positive.  Watching the video, I don't know if it helped, but it felt better at the time.

For Time
10 Thrusters 135 lbs. (10)
50m Double KB Front Rack Carry 70 lbs. 
8 Thrusters 155 lbs. (5-3)
50m Double KB Front Rack Carry 70 lbs.
6 Thrusters 175 lbs. (1-1-1-1-1-1)
5:26

WTH?!?! Those KB front rack carries were no joke!  Felt great for about the first 15m, the second 15m started to get uncomfortable and by the end, I think there were almost tears.  The second go was just horrific after the first 15m.  I had to put them down one time, and getting them back up to my shoulders was absolutely no fun.  I was hoping to go unbroken on the 155 thrusters, but I played it safe to avoid failing a rep, which felt like it could have happen at any moment.

10 Rounds
100m Run
1 Legless Rope Climb
6:12

This was super fun!  Just kept moving the whole time and I am pretty good at low rep legless rope climbs.

Training November 17, 2014

Warm-Up
EMOM 15
M1: 150m Row
M2: 7 Strict Pull-Ups
M3: 14 Ring Push-Ups
M4: 7 Burpees
M5: 14 Lunges


HBBS
4-4-4 Rest 3:00 between sets
315, 330, 345 (3)

These didn't feel great today.  I would have been stoked about getting four reps at 345, but I am still pretty happy with the 3.  This ties my 3 RM.

Power Clean Clusters
4x1.1.1.1 Rest 0:10 between reps / 2:00 between sets
185, 205, 220, 225

These felt pretty good.  My catch was a little wider than normal on the 225, but I feel like these were still pretty solid lifts, and an improvement over what I have been able to do before.

3 Rounds 
250m Row
2 Wall Walks
10 Burpees to 6" target
0:30 FLR on Rings
1:00 Rest
2:20, 2:12, 2:24

Rows were all at a 1:35 pace, wall walks were fast, burpees were good until the last round when I had to no rep myself for not hitting the target, and the FLR got quite quivery at the end.

AMRAP 10
10m Walking OH Lunge 125 lbs.
25 Calorie Row
10 CTBPU
2 Rounds + Lunges

I really don't know where the time went on this one.  I wished I would having taking video of this one to see where the time was.  The lunges were not fast, but I kept moving.  I have not done these in a while and it really surprised me how hard they were.  The rows took right at 1:00 each round.  Pull-ups were not as good as usual.  I went 7-3 the first round and then 5-2-1-1-1 in the second.  No pop in my hips and my shoulders were a pretty smokey after the OH lunges.

Tough day, but happy I was able to grind through it.

Training November 15, 2014

Warm-Up
EMOM15
M1: 40 Double Unders
M2: 10 CTBPU
M3: 12 GHDSU

It was a cold morning here in Florida so I thought I needed something to get me going.

Then, I worked in some lifting.  I have always done lifting on Saturdays.  I enjoy it.

Snatch @ 90%
1 Rep EMOM 7
165 lbs.

These went between feeling great and misses.  I had two misses, two that weren't great and the other five successful lifts felt really good.  The ones I missed I was clearly not dialed in.

Clean @ 90%
1 Rep EMOM 7
245 lbs.

The first two didn't feel great, but then I started to really nail these.  Somehow, I missed the lift at the six minute mark.  Again, distracted.  The next two went off great.  It felt good to move this weight.

AMRAP 10
Row 1000m (3:32) (0;20 transition)
30 OHS 115 lbs. (15-10-5)(2:19) (0:30 transition)
AMRAP Muscle Ups (F-1-1-1-1-1-2-2-2) 

Well, muscle ups are a complete mess right now.  No confidence at all.  I have been through this before and have worked my way through it.  Need to get it right.  My goal was 15.  On the bright side, the last three doubles felt good.

Training November 13, 2014

Weighted Pull-Ups
3 sets x 2-3 reps 
Rest 1:00
70x3, 88x2, 88x2

Felt really strong on the set with 70 lbs.  The first set at 88 felt pretty good.  The last set was a struggle.

Weighted Ring Dips
3 sets x 2-3 reps 
Rest 1:00
70x3, 88x3, 88x3

These felt good, but watching the video, the range of motion wasn't great.  I really felt like I was getting my bicep to the ring, but it doesn't look that way on the video.

HSPU

25 for time

Whoops

Completely forgot these.  I am going back to the gym tonight.  If I have time, I will do it then, and if not, I will do Saturday.

0:30 Max Thrusters 95 lbs.

400M Run

Rest to fully recovered

Repeat

19, 18 Thrusters

1:17, 1:27 Runs

Completely kicked out the jams on the first round, and it impacted the rest of my training.  My legs were completely lactic during the second run (waddle).

Rest 4:00

0:30 Max Burpees

400M Row

Rest to fully recovered

Repeat

15, 15 Burpees

1:22, 1:25 Row

For some reason today, rest to fully recovered was not possible.  Legs felt tired.  Burpees were slow. I would expect to be in 17-18 range.  Rows were a grind.  

Rest 4:00 (Ended up being a little longer; had to take care of some business)

0:30 Max Pull-Ups

400M Run

Rest to fully recovered

Repeat

20, 19 Pull-Ups

1:48, 1:42 Runs

Pull-ups started off rough, but got them back on track.  Still not great totals though.  Runs were awful.  

Overall, today was pretty rough.  I haven't felt right since training on Tuesday.  There is some stuff going around down here so I am hoping it is just a little bug.

Training November 12, 2014

Push Press + Behind the Neck Jerk
Work to a heavy
220 lbs.

I did a split jerk from behind the neck.  Failed the push press at 231, which was a little disappointing because the push press at 220 felt pretty easy.

176, 198, 220

For Time

70 Double Unders (Unbroken; 0:39)

60 KBS 53 lbs. (30-10-10-10; 2:33)

50 Calorie Row (2:15)

40 Meter Farmers Carry 135 lbs. each hand (0:49)

8 Muscle Ups (1-1-2-1-F-1-1-1; 2:30)

20 Push Press 115 lbs. (12-8: 0:53)

10 Wall Walks w/0:05 Nose against wall hold (4:13)

15:57 
Time in parentheses above is the amount of time each movement took from the time I started to the time I finished.  This leaves 2:05 of transition/standing around time (not good).

The good: Double unders unbroken and felt like I could have gone on forever for the first time in a long time (thank you DU god).  The KBS weren't awful.  I would have like to have completed them somewhat closer to 2:00, but not horrible pacing.  The row was better than expected.  I am really happy how I got after the push press after struggling on the muscle ups (although I did take too long between the first 12 reps and the last 8).

The bad: By the time I got to the muscle ups, my grip was DESTROYED.  I could barely hold onto the rings.  I had flashbacks to 14.4 when I blew through the power cleans ran to the rings and failed my first two reps because of grip and pullers (?) fatigue.  For the sake of a better time, I should have done all singles at a set interval, but I need to be able to string multiples together under fatigue.  See transition/standing around time above.

The ugly: My god, wall walks are horrific enough for me, but adding a 0:05 nose to wall hold on every rep is just plain mean, Mr. McCarty.

Training November 11, 2014

Power Cleans
12x1 Rep every 0:30
220 lbs.

Prescribed weight was 215, but that is almost impossible to make on the "Olympic" side of our gym without combining lbs. and kilo plates, and I JUST CAN'T DO THAT! So I went a little bigger. These were some of the best power cleans I have had at this weight.  My power clean is generally not as good as my full clean.

Front Squat

3-3-3-3 Tempo 22X1

225, 245, 265, 275

These got pretty tough, but I am pretty happy about the results.  

More copyright stuff from YouTube! Today the offending bands were GnR and Heart.  The Blogger video player is horrible.  Video is of 265 lift.  I hit 275, but my phone crapped out.

AMRAP 9

7 Deadlifts 245 lbs.

100m Shuttle Sprint (25/25/25/25)

7 Burpees over Bar

6 Rounds + 7 Deadlifts + 50m

Everything unbroken and pretty fast (maybe not so much on the runs, but I DID keep moving).

Rest 5:00

AMRAP 9

8 Unbroken TTB

10 Unbroken Wall Balls 20 lbs./10'

5 Unbroken HSPU

5 Rounds + 19

HSPU just were not there today.  Once I figured that out, I should have pushed the TTB and wall balls a little harder to get some more reps in.  Just not a good effort.

Video file is too large for the Blogger player.  https://www.youtube.com/watch?v=zrc6ALPc8K8

Row

500m 

Rest 2:00

500m

1:35.2 and 1:45.5.  Blew myself up on the first row by rowing inefficiently (33 SPM) and tried to set a more reasonable pace on the second row (28 SPM).  Kept the strokes right, but the power output was crap.