Training September 30, 2014

3 RNFT
2 Skin the Cats 
2 Wall Walks
10 GHDSU

Done as a warm-up.

Power Clean + Hang Power Clean + 3 Front Squats
4 Sets 2:00 Rest between Sets
205 lbs. across

Hang position was the limiting factor.  I have difficulty stringing a number of hang power cleans together or combining with other movements, such as a power clean.

Romanian Deadlifts
3 x 3 Tempo 41X1
245, 255, 265

One of my favorite movements that I haven't done in a while.  I have never done at this tempo.  I could feel my ass growing with every rep.

3 Rounds

8 KB Clean & Jerks 53 lbs.

8 Wall Balls 20 lbs./11' Target

1:00 Rest

0:50,0:49,0:48

Getting the hang of the KB clean and jerks.  Everything unbroken.

3 Rounds

6 Hang Power Cleans 135 lbs.

200m Row

1:00 Rest

0:54,0:55,0:56

Unbroken on cleans.  Row splits were kept at 1:30.  Strokes were about 35/SPM.  Would like to reduce that a little bit.

3 Rounds

4 Deadlifts 245 lbs.

0:20 Airdyne Max Effort

2:00 Rest

0:29,0:29,0:29

Not very nice at all, but felt pretty recovered going into each round.  I think I see where this one is going.

Note: Started the second couplet at 10:00 and the third at 20:00.

Training September 29, 2014

Drop Snatch
1-1-1
Rest as needed
110, 132, 154

Felt good as a warm-up


Snatch
Work to a tough single in 15:00
Focus on speed under the bar not load

Hit 176.  Still not punching out the catch.  Missed 185.  Looks like I had an early arm bend

HBBS
3-3-2-2-1 Rest 3:00 between sets
275, 315, 335, 355, 385 (F), 385

385 matches a PR, but I think this one was a much better quality squat.

For Time

6 Bar Muscle Ups

8 Wall Walks

10 Wall Balls 30 lbs./10' Target

100m Farmer's Carry 100 lbs.

10 Wall Balls

8 Wall Walks

6 Bar Muscle Ups

9:16

Was cruising along until the last six bar muscle ups. Wheels fell off and the car blew up!  Was right about 5:00 when I started the muscle ups.  So many fails.  Shoulders were absolutely smoked and then frustration set in.  Had to take a complete time-out.  Was able to get the last three strung together.

I was only able to get about 2:00 in on the Airdyne before I had to start taking care of business.

Training September 27, 2014

Clean Ladder
8 Rounds / A lift has to be made every 1:30
198, 209, 220, 231, 242, 253, 265, 276 (F)

Just for a little fun, the workout partner and I did a clean ladder.  Hit 265 fairly easily (3 lbs. PR and a MUCH better lift than my previous PR) and had a good pull on the 276 just too slow getting my elbows through.

3 Rounds
1000m Row
15 Wall Balls 20 lbs./10' Target
15 Burpees
15 Pull-Ups
19:51

Rows were 3:38, 3:46 and 3:54.  Didn't feel good on the rower at all today.  Legs were tired from the start.  Wall balls and burpees were unbroken, but burpees were a little slower than usual (I had to do them one legged).  Pull-ups went 15, 10-5 and 10-1-1-1-1-1.

All in all, another great week of training!

Training September 26, 2014

Snatch + Hang Snatch
6 Rounds, Climbing
110, 121, 132, 143 ,154, 165 (Failed hang), 165

Started off feeling a little unstable on the catch, but that seemed to improve as I went along.  I had a little wobble on the catch on the successful hang at 165, but my bottom half was good and stable so I was able to save it without much problem.  165 is an 11 lbs. PR for a double.  Really need to work on hook gripping.

Sorry for the editing on the video.  I missed a cut.

EMOM 12
Odd: 5 Power Cleans TnG 185 lbs.
Even: 3 Close Grip Bench Press 185 lbs.

Two of my favorite movements.

EMOM 12
Odd: 4 Power Snatches 115 lbs. Add 1 rep per minute until 0:30 of work is achieved.
Even: 25 Air Squats

Power snatches went 4, 5, 6, 7, 8, 6.  Last round, grip failed.  Again, need to figure out the hook grip.
I had to substitute air squats for double unders.  Air squats took 0:23 each round.

EMOM 12
Odd: 10 KBS 70 lbs.
Even: 8 Push Press 115 lbs.

Holy shoulders!  My shoulders felt like boulders that someone sprayed with lighter fluid and lit on fire.

AMRAP 5
Bear Complex
135 lbs.
18 reps

Unfortunately, I couldn't do the Curtis P.'s. (my favorite movement I love to hate) because I can't lunge on my foot so I tried to substitute something with a similar stimulus.  I was hoping for 20 reps, but by rep 15, my shoulders were numb.

Overall, an awesome day of training!

Training September 24, 2014

Push Press+Push Jerk+Split Jerk
4 Rounds Rest 2:00 between efforts
154, 176, 198, 209

Push jerk at 209 got a little sloppy, but overall not a bad effort.

Deadlifts
3 x 8 at 295 lbs.
Rest 3:00 between sets

These felt good.  Feel like I could keep going up like this for weeks.


For time
30 Front Squats 135 lbs.
30 GHDSU
20 OHS 115 lbs.
30 GHDSU
10 Muscle Ups
11:00

I had to sub the GHDSU for 100 double unders each time.  My foot is killing me.  Might be time to go see the doc about it.  Reps split as follows:

Front Squats 30
GHDSU 30
OHS 15-5
GHDSU 12-5-8-5
Muscle Ups 1-1-1-1-2-1-1-1-1 with two misses.  Muscle ups are a mess right now.  I think it has something to do with my hands being so torn up. I just can't get my hands comfortable on the rings, which throws my transition at the top off.

Training September 23, 2014

3 RNFT
2 Skin the Cats
2 Wall Walks
10 Hip Extensions

Done.  Fun stuff.

Hang Power Clean
5 RM
198 lbs.

Not super happy with this.  Weight felt heavy at 198.  Went straight from 176, which felt light, to 198.  Probably, should have made a stop at 187.

Front Squat
2-2-2 Rest 2:30 between efforts
255, 275, 295

These felt pretty good.  First rep at 295 felt pretty light and the second rep was never in doubt.  This was a 20 lbs. PR for a double, I believe.

3 Rounds
8 Alternating KB Snatches 70 lbs.
12 Wall Balls 30 lbs/10' target
Rest 1:00 between rounds
0:49, 0:48, 0:46

I had to sub wall balls for burpee box jump overs due to my foot.  I have never done KB snatches with this much weight.  I felt more comfortable each round.

3 Rounds
6 KB Clean & Jerks 53 lbs.
200m Row
Rest 1:00 between rounds
1:13, 1:12, 1:18

I had to sub rowing for running.  I have never done KB clean and jerks before,  They were awkward at first.  Grip got a little toasty on the last round.

3 Rounds
4 Deadlifts 225 lbs.
0:15 Airdyne Max Effort
Rest 2:00 between rounds
0:25, 0:25, 0:25

This was WAY nastier than expected.  The effect of the Airdyne didn't kick in until about 5-10 seconds after I stopped pedaling.  Then, it was almost pretty pukey.

Training September 22, 2014

Snatch Balance
3-3-3
132, 154, 165

These didn't feel as good as last week.  I am very inconsistent on these for some reason.  I wasn't very quick under the bar and my lock outs were weak.

Hang Snatch
Heavy Single in 15:00
176 lbs.

These didn't feel great either, but 176 is a PR for a hang snatch.  A little bobble at 165, a fail at 176 and a bobble on the 176 I hit.  Again, I was not punching the lock out.

Back Squat
2-2-2 Rest 3:00 minutes between rounds
315, 335, 355

These felt great.  Squatting has really improved.

21-15-9
OHS 115 lbs.
Pull-Ups
Calorie Row
7:55

OHS all unbroken.  Pretty happy about that.  Pull-ups were 16-5/8-5-2/6-3.  Not so happy about that. Row just added a little nastiness.

Training September 20, 2014

For Time
500m Row
35 CTB Pull-Ups
15 Power Snatches 115 lbs.
45 Wall Balls 30 lbs./10' target
15 Power Snatches 115 lbs.
35 Ring Dips
500m Row
20:14

Programmed workout had 400m runs and 55 double unders instead of the row and power snatches, but my foot was bothering me today so running and double unders were out.

Extremely pleased with rows (1:38 and 1:42).  First row was paced, last row was a bloodbath.  CTB were split into sets of 5.  Last six were singles.  Power snatches were done as singles.  I tried to keep a steady pace.  Wall balls were done 10-10-10-10-5.  Ring dips were done 10-10-8-4-3.

Training September 18, 2014

Hang Snatch Clusters
4 x 1.1.1 
0:15 rest between lifts / 2:00 rest between rounds
121, 132, 143, 154

Took me a while to warm into these today.  I couldn't get any rhythm going.  Missed one at 132 and one at 143.  Neatly hit all three at 154.

EMOM 10
Odd: 6 CTBPU
Even: 5 HSPU

Other than my hands look like ground beef from the bar muscle ups yesterday, this went really well. My HSPU are getting a lot better.

EMOM 8
Odd: 10 Goblet Squats 70 lbs. KB
Even: 6 Burpees + 15 Double Unders

No issues.  Double unders felt great.  I should smash my foot more often.

EMOM 8
Odd: 0:30 Row
Even: 3 TnG Power Cleans 185 lbs.

Hit 65 calories on the row and the power cleans were challenging, but strong. This one was pretty spicy.

EMOM 10
Odd: 10 TTB
Even: 0:10 AD 97% effort

TTB went pretty well, but I kept whacking my toe or foot on the bar so I did KTE on the last round. AD display board kept shutting off so I don't have any numbers to report, but I just pedaled like hell for ten seconds.

Training September 17, 2014

Split Jerk off the blocks
3-3-2-1-1-1 
Rest 2:00 between efforts
154, 176, 198, 220, 254, 265

265 is an 18 lbs. PR.  I don't really know why this lift has improved so much, but after a year of 1 and 2 lbs. PR's on most lifts, I will take it.

Deadlifts
3 x 8 at 285 lbs. 
Rest 3:00 between efforts

Done. Felt good.


EMOM 10
5 Pull-Ups + 10 Double Unders + 10 KBS 70 lbs.

This was awful.  Smoked through the first six minutes.  I had exactly 0:22 to rest each minute.  The wheels came off in the seventh minute.  Complete grip failure between pull-ups and KBS.  I got off the clock and it turned into quagmire.  Did the full 10 rounds, but it took me 12:08.  Disappointed.

For Time
5 MU, 5 Bar MU, 5 MU, 5 Bar MU
8:26

Not much to say here.  It did not go well.  Grip was still shot from the EMOM.  Lots of tears on my hands, lots of misses and a lot of cursing.

Training September 16, 2014

3 RNFT
2 Skin the Cats (Slow, controlled return to hang)
7 Strict Pull-Ups
8 HR Push-Ups

Done.  Love skin the cats.

Hang Power Clean
4 RM
209 lbs.

I was a little surprised by this.  I didn't expect to get this high.

Front Squat
3-3-3 Rest 2:30 between rounds
235, 265, 285

These felt strong.  I think I probably had 10-15 lbs. more at the top end.

3 Rounds
3 Squat Clean Thrusters 135 lbs.
4 Prowler Pushes 12m (100 lbs.)
Rest 1:30 between rounds
0:46, 0:45, 0:46

I had to sub prowler pushes for the shuttle runs due to my foot.  I sprinted the prowlers.  A lot of lactic acid build-up in the quads the last round.

3 Rounds
5 Burpees/Wall Balls 30 lbs./10'
8 Power Cleans 135 lbs.
Rest 1:00 between rounds
0:45, 0:43, 0:41

I had to a lot of subbing to do on this one.  Subbed burpee/wall balls (do a burpee, do a wall ball) for the box jump overs due to my foot and subbed the power cleans for the KBS because we don't have an 88 lbs. KB.

3 Rounds
5 Axle Bar Push Jerks 135 lbs.
0:25 Row for Cals (11, 14, 14)
Rest 1:00 between rounds
0:38, 0:38, 0:39

Getting used to rowing hard without my feet strapped in tight.  Good practice.

Training September 15, 2014

Snatch Balance
2-2-2 Rest 2:00 minutes between rounds
132, 154, 165

These felt A LOT better than last week.  I definitely could have gone higher on these.


OHS
5-5-5 Rest 2:00 minutes between rounds
154, 176, 187

These felt great. I experimented with a little narrower grip; something between a clean grip and a snatch grip.  I felt very stable overhead.  I have never even come close to attempting 187 for five, and I got it really easily.

On another note, the reason why I did not snatch today is due to an injured right foot I suffered on Friday.  I am too embarrassed to say how I injured it, but it is very swollen and bruised.  Might have broken a couple of bones, not sure.  Nevertheless, triple extension was out of the picture today.  I can't really put any weight up on my toes.  It feels better today than it did yesterday so I am hopeful it will only be a brief annoyance in my training schedule.

HBBS
3-3-3 Rest 3:00 minutes between rounds
305, 325, 345

These did not feel as good as they did last week, and the first rep at 345 almost pinned me, but I was able to pull it back together and gut out the last two reps.

AMRAP 8
Thrusters 95 lbs.
TTB
Ascending ladder 3, 6, 9, 12, 15, 18...
139 Reps (Round of 18 complete + 13 thrusters)

Nasty flashbacks to Opens past.  Thrusters unbroken until the round of 15.  Round of 18 was split 12-6 and the last 13 were 10-3.  TTB unbroken through the round of 9.  Round of 12 was 10-2, round of 15 was 5-5-5 and the round of 18 was 6-6-6.  Overall, pretty happy with this, but I really wanted the round of 18 thrusters unbroken.

Airdyne
Z1
10:00

Training September 13, 2014

5 RFT
1000m Row
10 Clean & Jerks 135 lbs.
Rest long enough to be able to do C & J unbroken.
33:40

Not my best day.  I only did the first and third rounds unbroken.  Broke at seven the other three rounds.  Average rest between row and clean & jerks was about 1:30.  It was all grip.  Rows were consistent, if not blazing: 3:42, 3:59, 3:59, 3:59, 3:59.

Training September 11, 2014

Hang Snatch
Build to a tough single in 15:00
170 lbs.

PR hang snatch, and the last one was the best one.  I have to admit, though, snatching completely fatigues me mentally.  I have absolutely zero confidence, even with no weight on the bar. My numbers are going up, but my snatch psyche definitely isn't improving.

AMRAP 10 (80%)
Row 200m
25 Double Unders
5 HSPU
5 Rounds

Rest 4:00

AMRAP 10 (80%)
8 Wall Balls 20 lbs./10'
8 TTB
8 Box Jump Overs 24"
8 Rounds

Rest 4:00

AMRAP 10 (80%)
3 Power Snatches 115 lbs.
2 Wall Walks
1 Rope Climb
5 Rounds + 3 Snatches

Rest 4:00

AMRAP 10 (80%)
20 AD Calories
0:30 FLR on Rings
Row 200m
3 Rounds + 4 AD cals

I have a hard time pacing so I prepared an action plan, which involved setting a round goal and consequently, a pace per round, that would keep me at 80%.  First and last AMRAPs were just right, I was a little aggressive on the next two.  Kept to the plan on the second one, but dropped a round from my plan on the third.  My shoulders were pretty lit up by this point.  I stayed unbroken on everything, except my first round of double unders, which were a complete and utter disaster.

Training September 10, 2014

Split Jerk from Blocks
Build to a heavy double in 10:00
243 lbs.

My 1 RM jerk off the blocks is 247.  I am hoping this is an indication that number will increase significantly the next time I test that.


Deadlift
3 x 10 275 lbs.
3:00 Rest between efforts

No problem with this.

EMOM 14:
Even: 15m Prowler Push HEAVY
Odds: 7-10 CTB Pull-Ups

Used 330 lbs. for the prowler pushes.  Since our prowler push area is only about 10m, each round included a switch from high to low or low to high.  This was awesome work!

Pull-ups started really poorly, but got a lot better with each round. I stayed at 8 per round except the last round something went a little haywire with my left shoulder so I cut it off at 6.

For Time
9 Bar Muscle-Ups
9 Ring Muscle-Ups
3:25

Bar muscle-ups done unbroken in 0:32.  Finally, I have the hang of these.  Obviously, the wheels came off on the ring muscle-ups.  I had no pop whatsoever, and once I missed one, it was all down hill.  I really need to become more efficient (again) with these.

Training September 9, 2014

3 RFNT
35 Unbroken Double Unders
2 Wall Walks
8 Alternating Pistols

I had two breaks on the double unders.  First time since I went back to the Rogue SR-1 rope.  Pistols were rough the first round, felt better the second round and were pretty good the third round.

Hang Power Clean
3 RM
210 lbs.

210 was pretty challenging.  I went for 215, but the third one shot me out the back and I landed I my already bruised butt (I had an epic fail on my 185 lbs. snatch attempt yesterday).  Watching some of those 40+ GRID guys breaking off 15 or 16 unbroken hang power cleans at 205 is pretty humbling.

Front Squat
4-4-4
235, 255, 275

These felt great.  My squatting feels so strong lately.  I am looking forward to re-testing my 1 RM in the future.

3 Rounds
3 Hang Power Cleans 155 lbs.
200m Run
Rest 1:30 between rounds
0:49, 0:50, 0:53

This felt pretty good until the last 50 meters of the last 200.  So much lactic acid.

3 Rounds
7 Box Jump Overs 24"
10 KBS 70 lbs.
Rest 1:00 between rounds
0:30, 0:28, 0:29

Box jump overs in the first round were a little slower than I like, but overall, this went well.

3 Rounds
7 Push Jerks 115 lbs.
0:20 Max Row (Calories: 8, 9, 10)
Rest 1:00 between rounds
0:37, 0:35, 0:37

These were the best push jerks I have ever done, even at this relatively light weight.  I think I might have learned something today.  I am looking forward to working the technique on heavier loads.

Training September 8, 2014

Snatch Balance
2-2-2
121 lbs., 132 lbs., 143 lbs.

These did not feel great today.  Shoulders and hips were tight.  I felt slow and somewhat unstable under bar (weird), but it was a good warm-up for the next piece.

Snatch
Max effort in 15 minutes
181 lbs.

Woohoo!  Two 5 lbs. PR's in two weeks and this one was solid.  I set a goal when I started all of this almost three years ago to be able to snatch my bodyweight and this got me there.  Never thought it would happen.  I had two minutes left to try another so I went for 185 and just missed it.  Next time.

Snatch Pulls
3 x 3 at 100% of above max effort
181 lbs.

These felt really good.  I was pulling the bar high and back.  Felt like I could have easily caught most of these in a power snatch.

HBBS
4-4-4
275 lbs., 305 lbs., 325 lbs.

These felt great.  I should have gone to 335 lbs. on the last set.

10-9-8-7-6-5-4-3-2-1
Power Snatches 95 lbs.
Bar Facing Burpees
8:39

Shoulders started to get a little fatigued in the round of 6 so I broke the snatches.  Stayed consistent on the burpees.  I think I could take a little time off this one when I do it again.

Airdyne
10:00 at Z1

Training September 6, 2014

2 RFT
10 Wall Balls 30 lbs.
5 Bar Muscle Ups
9 Burpee Ring Touch 9'
Rest 3:00 between Rounds

1:15
1:16

Going into this one I was really concerned about the bar muscle-ups. These are very inconsistent for me and really give me a problem in a high intensity workout like this, but I was able to get both rounds unbroken while cycling them very well.  Very pleased.

2 RFT
10' Handstand Walk
5 Thrusters (115 lbs.)
12 TTB
Rest 3:00 between Rounds

0:51
0:50

Handstand walks are a work in progress, but went pretty well.  I love thrusters.  TTB are coming along nicely.  I used to be very proficient with them, but had a shoulder injury last year and stayed away from them.  They have slowly improved, and the last few times I have done them the cycle times are vastly improved.

2 RFT
6 Deficit HSPU (8")
2 Rope Climbs
10 Burpee Box Jump Overs 24"

1:55
2:04

Rope climbs were the issue here.  I was odd man out and had to use a nylon rope.  NOT very much fun, but it was a challenge I accepted.  I had to go a little deeper on the HSPU (odd man out again), but these went great.  I have really improved my cycle times with anything "box jump over" by going lateral over the box.  Thanks Grid.

Training September 5, 2014

Hang Snatch
Heavy Single in 15 minutes
165 lbs.

Really worked on finding the power position and keeping my shoulders over the bar.  I have a tendency to straighten my back which takes my posterior out of the picture.  Did okay with it until 165.  I got the lift (a PR for a hang), but I wasn't too pleased with the technique.

AMRAP 6 (85%)
1 Rope Climb
10 Wall Balls (30 lbs.)
10 Walking Lunges
5 Rounds

Rest 4:00

AMRAP 6 (85%)
10 AD Calories
6 Alternating DB Snatches (70 lbs.)
4 Power Snatches (115 lbs.)
4 Rounds

Rest 4:00

AMRAP 6 (85%)
20 Double Unders
8 Burpees to 6" Target
6 Hang Power Cleans (115 lbs.)
4 Rounds +7 Burpees

The second triplet was a killer.  Unbroken on everything except one set of power snatches; did singles.

Training September 3, 2014

Split Jerk
Heavy Double from Blocks in 10 minutes
231 lbs. (105 kg)

These got better as I went up in weight.  I still need to do a better job of getting my head through to finish the lift.  This is definitely a PR for a double.

Deadlift

3 sets of 10 reps

255 lbs.

These were no problem.

EMOM 12:

Even: 10m Prowler Push HEAVY

Odd: 8-10 Pull-Ups

I used 330 lbs. (maximum we can put on the prowlers without doing damage to the turf) for the prowler pushes.  Did high side one way and low side the other.  High sides were challenging, but not overwhelming.  Low sides were a gut check.

Ten pull-ups each round, all butterfly.

300 Double Unders for Time

4:24

I did the first 100 unbroken and then did 50, 50, 48 (tripped), 4 (tripped), 28 (planned break), 20.

Training September 2, 2014

3 RNFT
30 Unbroken Double Unders
3 Dead Hang to Inverted w/2 second pause
10 Back Extensions

I worked this into my warm-up since I usually do some double under, core, pulling triplet as part of my warm-up every day.

Hang Power Clean
2 RM
216 lbs. (98 kg)

I got a little wide on the catch, and I need to get fuller extension at the top of the pull.

Front Squat
5-5-5 (3:00 Rest)
225, 245, 265

I am almost certain 265 is a 5 RM PR for me.  These felt awesome.

3 Rounds

3 Hang Power Cleans 155 lbs.

200m Run

2:00 Rest between Rounds

0:50, 0:49, 0:51

Felt super fast on the first run, not as fast on the second and downright slow on third.  It is weird how the body interprets pain.

3 Rounds

7 Box Jump Overs 24"

10 KBS 70 lbs.

1:30 Rest between Rounds

0:31, 0:29, 0:28

I really found a rhythm on the box jump overs by doing lateral jumps.  Began rebounding them on the second round.  After all the KB work in the testing phase, these swings felt like child's play.

3 Rounds

15 Burpees AFAP

1:00 Rest between Rounds

0:26, 0:25, 0:25

A nice finish to a good day of work.

Training September 1, 2014

Snatch Balance
1-1-1 (2:00 Rest)
132, 154, 176

I have not done these too often in my training.  However, today was not one of my better efforts.  My 1 RM is 187, and the last round 176 was ugly.

Snatch

Max in 15 minutes

165 lbs.

Hit 165 and left enough time to try one at 176.  Just failed at 176.  I was very disappointed.  As I was about to strip the weights, I decided to go for it one more time and nailed it.  So it doesn't count in the context of the training piece, but it is a new PR.

HBBS

5-5-5 (3:00 Rest)

225, 275, 305

Focused on keeping my feet a little narrower than normal and keeping my torso as upright as possible.  Looking at the video, I am still wider than I thought.  

AMRAP 8

Deadlifts 275 lbs.

Muscle-Ups

Ladder 1,1,2,2,3,3...

Through the round of 7 (56 reps)

Muscle-ups killed me on these.  I couldn't cycle them at all, and then failed a couple, which I haven't done in a long time.  By the end, they felt a lot better, but the damage was done in the round of 5.

Airdyne Z1

10:00

Done