Training October 31, 2014

Five days straight this week.  Thought it would crush me, but I feel pretty good!  Tomorrow we are starting a weekly Grid-like event at our gym so I have to participate in that.  Sounds like a lot of fun.

Hang Power Snatch
6x1 Rest as needed
123, 132, 143, 154, 154, 154

I normally would have liked to have gone across with the weights on this one, but I was a little pushed for time this morning so I had to include a few warm-up sets in the six total.  To be honest, I was a little distracted on this.  I had some work related phone calls that I had to take so it threw off my focus a little.

154, 154, 154

Hang Clean + Push Jerk

6x1 Rest as needed

176, 187, 198, 209, 220, 231

Again, short on time and had to work some warm-up sets into the total.  I did the squatting variety hang cleans.  Felt fast out of the hole this morning, but the push jerk needs some work.

209, 220, 231

For Time (17:00 Cap)

2000m Row

50 Pistols

30 Hang Power Cleans 205 lbs.

Row + pistols + 20 cleans

What a great workout this is!  This was the first regional workout I ever watched, and I learned how to row because of watching.  I remember Matt Chan going unbroken on the last 8 hang cleans at 225 and thinking I was watching a superhuman life form.  Well, I am no Matt Chan, but I did a lot better than I thought I would on it.

I finished the row in 7:32.  Took a few seconds to compose myself and started right in on the pistols. I went 30-10-10 on the pistols and finished at with 6:32 left.  Gathered myself, chalked up and picked-up the barbell with 6:00 left.  That sucker felt like it weighed 350!  All singles, all, I am sure, pretty ugly, and I was only able to get 20 of them.  Although I am pretty happy with the outcome, it is very humbling to see the level of athlete that is out there that can finish this workout with a heavier load and in the 11:00-12:00 range.

Training October 30, 2014

OHS Thursday!

OHS

Heavy single in 15:00

230 lbs. (+10 lbs. PR)

After I began warming up, my shoulders were so tight and painful that I almost bailed on this.  Happy I didn't.  The shoulders really started loosening up and feel so much better now, plus I got a PR and left something there for the next time.

195, 215, 230

AMRAP 8 @ 80%

5 HSPU

10 Box Jumps 24"

30 Double Unders

5 Rounds + 24

HSPU all unbroken not even any head sitting time (kipped), box jumps all rebounded and one miss on double unders in the last round, but recovered quickly.  I really feel like I moved well through this one.

Rest 4:00

AMRAP 8 @ 90%

10 Hang Power Snatches 75 lbs. (10,10,8-2,6-4)

10 Wall Balls 30 lbs. (10,10,8-2,4)

10 CTB Pull-Ups (10,8-2,6-4)

3 Rounds + 4

Wow, for some reason, this one blew me up!  Plus, I misread the program and did CTP pull-ups instead of KTE pull-ups, which would have been MUCH harder.  Never got into a good flow with this one and paid for it.

Rest 4:00

3:00 Max Calorie Row

4:00 Max burpee box step overs 35 lbs. DB

62 Calories + 21 burpee box step overs

Egads, this was horrible.  My forearms were so blown up from the second AMRAP that it made it difficult to hold the rower handle and it didn't get a lot better lugging those dumbbells over the box. This one was a difficult mental test for me.  

Training October 29, 2014

Split Jerk (from blocks)
8x1 at 85% of 1 RM
Rep every 0:60
231 lbs.

The first four sets felt horrible.  For some reason, split jerks never feel right when I do them in an early morning session.  All of my best split jerk work has come in the afternoon.  The last four reps felt better.  Rep 5 was actually the best jerk, but it actually surprised me and my catch was a little off.

Weighted Pull-Up
2 RM
90 lbs.

Just couldn't get my chin over the bar on the second rep at 100 lbs.  I used a mixed grip on this.

For Time
25m Prowler Push 240 lbs.
5 Power Snatches 135 lbs. (Unbroken)
10 Wall Walks
15 Wall Balls 30 lbs. (10-5)
20 CTB Pull-Ups (10-5-5)
15 Wall Balls 30 lbs. (10-5)
10 Wall Walks
5 Power Snatches 135 lbs. (Singles)
25m Prowler Push 240 lbs.
11:41

The good: I am not sure if I have ever done 5 touch and go snatches at 135 before.  Pull-ups felt really great (if I wasn't worried about my shoulders flaming out for the second round of wall walks, I may have tried to go unbroken).  Wall balls were pretty decent, although by reps 12 through 15 I looked like I was taking the world's ugliest jump shot.

The bad: Wall walks, wall walks, and wall walks.  For some reason, these things blow me up: shoulders become extremely lactic, heart rate goes through the roof, I can't breathe and I sweat like a hostage.  Other than that, I think they are great!

Training October 28, 2014

Who wants a piece of candy?

Full Clean + Hang Clean + 3 Front Squats
4 Rounds / 2:00 rest between rounds
220, 220, 225, 231

I feel like I get better at these as the weights go up.  The clean at 231 felt super easy and light, and I felt like the hang at 231 was fast.  Still, a little issue getting my elbows through fast enough, but overall, a pretty solid lift.

RDL

3x3 Tempo 31X1

2:00 rest between rounds

287 across

These felt pretty good on the hammies and glutes.

3 Rounds

5 Hang Power Cleans 155 lbs.

200m Run

1:00 Rest

0:53, 0:56, 1:01

I really felt the lack of running over the last two months in the last round.  My legs felt like blocks of concrete.

Rest 4:00

3 Rounds

10 Box Jump Overs 24"

10 KBS 70 lbs.

1:00 Rest

0:36, 0:36, 0:36

At least I am consistent.  I was still feeling the 200m runs in my hammies and glutes.

Rest 4:00

3 Rounds 

5 Push Jerks 135 lbs.

12 Calorie Row

1:00 Rest

0:50, 0:45, 0:41

Something was not right on the rower the first round.  I was having to pull four times to get 1 cal.  It seemed to fix itself on the next two rounds.  

Training October 27, 2014

Bending Bars!

(Not Really...)

Snatch Pull to hips + Full Snatch

15:00 Max

Worked up to 165 lbs.

Trying to lose an early arm bend.  This seemed to help.  Not the greatest snatches, but they felt okay.

154, 165, 165

HBBS

2-2-2 Tempo 30X1

Rest 3:00 between sets

305, 325, 355

These felt pretty good.  The second rep at 355 was a battle.

325, 355

Open 11.3

AMRAP 5

Clean & Jerks 165 lbs.

31 Rounds (62 reps)

Workout partner: We are only doing 5 minutes of clean & jerks?  What are we going to do after we are done?

Me: Lie on the floor for 10 minutes.

Him: I mean, what are we doing for the workout after we are done with the clean and jerks?

Me: Talk to me in 5 minutes.

I thrustered every last one of these suckers.  Started off blazing by getting 10 the first minute.  By rep 13 or 14, my facial expression began to change and the pace slowed considerably.  Cleans felt great. The thruster part got pretty difficult in there somewhere!  I was kinda hoping for 35, but overall, I am pretty happy with this.

Video is here.  I don't know why it won't let me embed, unless there is a copyright issue with some of the old school rap playing in the background...

https://www.youtube.com/watch?v=Byt2ncCre-M&feature=youtu.be

Training October 25, 2014

Gotta get the head through!

Power Snatch
6x1 Rest as needed
132, 132, 143, 143, 154, 154

Kept the weights fairly light to try to work on some technique issues.

I changed my normal camera angle to try to catch what I was perceiving as an early arm bend, and it is definitely there.  Also, I need to work on keeping my shoulders in front of the bar a little longer. This camera angle helped with this.  I also narrowed my grip a little bit since I have been smashing into my hip bones with the bar and they are sore as hell.

Clean & Jerk
6x1 Rest as needed
187, 187, 198, 198, 220, 220

Again, I kept the weight fairly light, but after a long week, it still felt heavy.  I haven't clean & jerked outside of a conditioning piece in a long while, and it showed.  My dip (a little forward dip) and drive wasn't great, and my catch is always a mess.  I just can't get my head through fast enough.  I need help with this.

For Time

Row 1000m

5 Muscle Ups

1 Clean & Jerk 185 lbs.

4 Muscle Ups

1 Clean & Jerk 195 lbs.

3 Muscle Ups

1 Clean & Jerk 205 lbs.

2 Muscle Ups

1 Clean & Jerk 215 lbs.

1 Muscle Up

1 Clean & Jerk 225 lbs.

11:00

This was a ton of fun!  Off the rower at 3:30.  Hit four easy muscle ups, got a little cocky, lost focus and failed the fifth.  Said a dirty word, jumped back up and got the last one.  All the other rounds of muscle ups were unbroken and fast.  These clean & jerks felt 100 times better than the ones in the lifting portion of today.  Power cleaned 185, 195 and 205, then switched to squat cleans and split jerked all of them.  On a regular day, I would have been under 10 minutes on this one, but the gym was super crowded with an Olympic lifting class so I had a lot of transition space to deal with.

Training October 24, 2014

OHS
Work to a heavy double in 15:00
216(ish) lbs.

These felt absolutely horrible at first.  My shoulders felt very tired and unstable, but as I warmed up, they started to feel a little better.  I had a little bobble at the end of my second rep at 216 so I don't know if it was truly legit.  Since my 1 RM is 220, I am pretty happy with this.

198, 209, 216
(Power Ballad Friday)

AMRAP 8 at 80%
5 Deadlifts 315 lbs. 
5 HSPU Kipping with 7" deficit
30 Double Unders
5 Rounds + 1 Deadlift

Unbroken on deads, didn't come off the wall with the HSPU (there was some head sitting time) and unbroken on the double unders (thank you DU god).  I really liked the way I moved through this one. A good steady pace.

Rest 4:00

AMRAP 8 at 85%
4 Box Step Overs 60 lbs. DB
6 Burpees with 60 lbs. DB
4 L-Sit Pull-Ups Strict
5 Rounds + 10

I was afraid about my grip on this one, but it didn't really become an issue until the last round.  I was able to keep the dumbbells in my hands though.

Rest 4:00

AMRAP 8 at 90%
100m Shuttle Sprint (10m x 10)
10 HRPU
1 Legless Rope Climb
5 Rounds + Sprint + 8 Push-ups

I really felt like I moved through this one pretty well.  The 10m shuttle slowed me down a bit with all of the turning, and I rested a few seconds before each rope climb to give my grip a little extra time. In the end, I probably could have gotten a little more out of this one.

Rest 4:00

AMRAP 3 at Games Pace
Squat Clean & Jerk 165 lbs.
13 Reps

I am EXTREMELY disappointed with this one.  My goal was 18, and I fell way short.  The weight felt unexpectedly heavy from the beginning and my shoulders were absolutely dead.  No pop on the jerks at all.  Failed rep 12 when I tried to split jerk instead of push jerk, and it was a struggle to get the last two.

Training October 23, 2014

Split Jerk
Work to a heavy double in 15:00
231 lbs.

I expected more going into this.  I failed the first rep at 242.  On my second attempt, I hit the first rep and missed the second.  I really thought I would get 242.

Weighted Pull-Ups
3 RM
75 lbs.

I was able to get 75 pretty smoothly, but it definitely felt like a max.  Used overhand grip.


For Time
25m Prowler Push (Heavy w/fast foot turnover) 240 lbs.
7 Wall Walks
14 Squat Clean Thrusters 45 lbs. Dumbbells (Unbroken)
21 CTB Pull-Ups (7-7-7)
28 Wall Balls 30 lbs./10' (12-8-8)
35 Double Unders (Unbroken - thank you double under god)
25m Prowler Push 240 lbs.
8:23

I have absolutely no gauge of reference on this one, but I was surprised how fast this one went. Last prowler push was miserable.

Finished off the day with a 1000m row without foot straps.  Nice and easy.

Training October 22, 2014

A much better day than yesterday.

My bottom position!

(Never quite as deep as you think...)

Clean Complex
3 Hang Squat Cleans + 2 Front Squats
4 Sets / 2:00 Rest
198, 209, 216, 220

This was pretty tough.  I really had to find my bottom position on the last round.  I still need to work on getting my elbows through and up faster, but I am pretty happy with this.

3 Rounds
10 Burpee Box Jumps 30"
100m Sprint
1:00 Rest
0:54, 0:54, 0:53

Dragged the boxes (and bumpers to make the height approximately 33") outside so we could open up the runs a little more.  We still had to do them in 20m-40m-40m lengths, but it was better than running 12m shuttles. It has been a while since I sprinted so this felt pretty good.

Rest 4:00

3 Rounds
5 Thrusters 135 lbs.
5 Burpees to 45 lbs. (bumper) plate
5 Thrusters 135 lbs.
1:00 Rest
0:42, 0:57, 1:04

Uh oh.  Wheels started to fall off on the second five thrusters in the second round. I had to break them up: 3-2 in the second round and 2-1-1-1 on the second five in the third round.


Rest 4:00

3 Rounds
35 Double Unders
5 Clean & Jerks 135 lbs.
1 Rope Climb
Double unders and clean & jerks should be done at least 40' away from rope.  Sprint to rope.
1:00 Rest
1:06, 1:03, 1:03

Unbroken on double unders (thank you DU god) and clean & jerks.  Shoulders and grip were absolutely blown up after this one.

Great day of training!

Training October 21, 2014

I had to travel to Miami for business Sunday night.  Unfortunately, I did not have any time to get the work in yesterday so today is day one of the week.  I just felt off the whole session today.  Long day yesterday with a lot of driving and not enough food.  Feeling better now and hope to be back to myself tomorrow.

Snatch Clusters
4x1.1.1.1 0:15/2:00 rest
154 lbs.

These didn't feel great, but I didn't have any misses and it was one more rep with 0:05 less rest between reps than last week.

Back Squat
3-3-3 30X1 Tempo
275, 305, 325

Rested 3:00 between sets.  The last set was pretty challenging (understatement) and a hell of battle. Unfortunately, my phone crapped out so no video.

Open 11.4
AMRAP 10
60 Bar Facing Burpees
30 OHS 120 lbs.
10 Muscle-Ups
99 Reps

The frustration of an off day really came out at the end of this one.  I had a great pace going and fell apart on the last muscle ups.  My goal was 110 reps.  My PR is 100 even.  Finished the burpees at 3:50, finished the OHS (12-8-10) at around 6:30, took an extended break of 0:45 so I didn't fail any MU's and then went 1-1-1-1-2-2-1-F-F.  So frustrating.  I had hoped to finish with about 0:45 left on the clock so I could get about 10 burpees in.  The last time I did this I went a little faster on the burpees, took FOREVER on the OHS and finished the 10 muscle ups in right at 2:00.

Training October 18, 2014

Clean Clusters
4x1.1.1 0:20/2:00 Rest
176, 198, 220, 242

Worked in some clean clusters. Planned on going with the same weight across, but didn't have time to warm up into it. Kinda happy about that because I was going to use 220 so I never would have tried 242.

3 RFT
9 Muscle Ups (7-2)(2-1-1-1-2-2)(1-1-1-F-2-2-2)
27 Wall Balls 20 lbs./10' (27)(27)(27)
20 TTB (15-5)(10-5-5)(10-5-3-1-1)
14 Deadlifts (14)(10-4)(10-4)
19:18

Muscle ups took the most time, but I feel like I moved pretty well through this one.

Training October 17, 2014

OHS
5x5 Rest 3:00 minutes between sets
110, 132, 154, 176, 198 (4)

Worked in some overhead squats today.  I should have gotten five on the last set.  I kinda wussed out. I am a little disappointed, but six months ago, I couldn't OHS 135 lbs. because my shoulders were so messed up, so I will live with it.

AMRAP 8 (80%)
5 Power Snatches 115 lbs.
10 Box Step-Ups/Down 24"
25 Double Unders Unbroken
6 Rounds

Just kept moving.  Everything unbroken (thank you DU god).  Step-ups take SO long.

Rest 4:00

AMRAP 8 (90%)
150m Row
6 Burpee TTB
8 Power Cleans 135 lbs.
3 Rounds + 150m row + 6 Burpee TTB + 1 Power Clean

We don't have a 88 lbs. KB (yet) so I substituted power cleans.  Not extremely happy with the rows. After the first round, splits climbed to around 1:40/500.  I would have liked to have kept that sub-1:40.  Broke up round 3 of the power cleans into 4-1-1-1-1.

Rest 4:00

AMRAP 2 (Games Pace)
Burpees to 6" target
40

I had 24 in the first minute and then the wheels kinda fell off the bus.  Kept moving, but reps 24-40 were SLOW.

Training October 16, 2014

Due to my late training session last night, I decided to switch my rest/active recovery day from Friday to Thursday.  I will do today's scheduled work tomorrow.

On my rest day I like to get in the gym to be social and to move a little bit.  I have been following Wendler for bench press over the last month on my off days.  Plus, I like to do some accessory pulling exercise.

3 RNFT
40 Double Unders (UB)
10 KBS 53 lbs.
10 Goblet Squats 53 lbs.
10 Evil Wheels

Trying to build the double unders back up to where they need to be.  I am starting to re-gain some confidence.

Bent Row
3 x 8
185 lbs.

Nice and easy.

Bench Press
1 RM
265, 270 (F)

270 would have been a PR.  265 tied my PR.  I should have went straight to 270, but after all the thrusters, pull-ups, etc. yesterday, my shoulders were tired and the weight felt heavier than usual.

Airdyne
20:00 Z1

First five days sub-90 in five months!

Training October 15, 2014

Due to a work commitment, I had to train this evening instead of my usual early morning training time.

Split Jerk from Blocks
Work Technique for 15:00
Increase weight per set
110,132,154,176,198,220, 231, 243,254,269 (5 lbs. PR)

Technique was pretty solid each lift and the weight just kept going up.  The jerk at 254 was not great, but I felt like it was mainly due to a lack of focus so I went for a PR.  It was not a perfect lift, but I felt fast and committed under the bar.

15:00 Time Cap

20 Thrusters 95 lbs. (20) (15-5)
20 Pull-Ups (20) (10-8-2)
15 Thrusters 115 lbs. (15) (5)
15 CTB Pull-Ups (8-7)
10 Thrusters 135 lbs. (8-2)
10 Bar Muscle Ups (F-3-3-F-3-1)
5 Thrusters 155 lbs. (5)
5 Ring Muscle Ups (1-1-3)

If time remains, start over.

Got through one full round and 20 thrusters at 95 lbs., 20 pull-ups and 5 thrusters at 115 lbs.  Even though I got big sets (for me), the bar muscle ups slowed me down big time, but honestly I am really happy to just have gotten them done.

I wanted to get all of the thrusters in the first round unbroken, but my shoulders started to get a little smokey on the 135's, and didn't want to blow myself up for the bar muscle-ups.

Just as a reference, I finished the 135 lbs. thrusters at the 5:15 mark and rested until 6 minutes before I started the bar muscle ups and I STILL failed my first rep.  Finished the bar muscle ups at 9:15. Argh.

Training October 14, 2014

Getting ready!

2 RNFT

10 Burpee Pull-Ups

10 GHDSU

10 Alt. KB Snatches 53 lbs.

Good warm-up.  Before this, I worked in 20 double unders every minute on the minute for 10 minutes.  All unbroken.  Trying to get my confidence back.

Clean Complex

1 Power Clean + 2 Hang Squat Cleans + 3 Front Squats

4 Sets / Rest 2:00 between sets

216, 216, 216, 220

These were tough!  The second hang clean really upped the difficulty on this one.  I was very pleased to get 220.  The first hang clean at 220 was the best one I had all day.

3 Rounds

6 Burpee Box Jumps 30"

100m Sprint

Rest 1:30

0:52, 0:51, 0:48

Due to some construction outside of the gym and the amount of transition time it would have taken to get somewhere to run a 100m sprint, we decided to run our 100m in 4x13m shuttles.  I haven't box jumped in over a month because of my foot so it took me a round or two to find my groove.  By the third round, I was moving pretty quickly.

Rest 4:00

3 Rounds

3 Thrusters 135 lbs.

5 No Push-Up Burpees

3 Thrusters 135 lbs.

Rest 1:30

0:27, 0:25, 0:22

Really pushed the last round and almost got a bouncing barbell in the skull for my troubles.

Rest 4:00

3 Rounds

30 Double Unders

5 Squat Cleans 185 lbs.

Run to the other side of the gym and back

Rest 1:30

0:58, 0:59, 0:54

Didn't know the standard distance for "to the other side of the gym and back" so I did 2x13m shuttles. Doubles (thank you DU God) and squat cleans unbroken.  This was a fun one!

Training October 13, 2014

Snatch Clusters
4x1.1.1 Rest 0:20 between reps/2:00 between sets
154 lbs.

These felt a lot better than last week.  I feel like my catch was more solid and my landing more stable.  A few of them, I caught a little up on my toes, but I took the time to find a stable position before I tried to stand it up.  I need to work on not being such a "Pez Dispenser".

Snatch Grip Deadlift
3x3
220 lbs.

The limiting factor here was grip strength.  I was able to use a hook grip, but it slipped out at the top of rep 3 in the first two sets.

HBBS

31X1 Tempo

4-4-4

245, 275, 305

Just wow.

So much grunting!

For Time

500m Row

25 Wall Balls 30 lbs.

100 Double Unders

15 Wall Walks

25 CTBPU

500m Row

14:26

I thought I would be around 13:00 for this.  The double unders were not great today.  A few breaks, but I was able to get some big sets.  I need to get them out of head.  As soon as I pick up the rope, I think about missing.  Plus, the wall walks took the life out of me and added a lot of time to the clock.

The rows were 1:36 and 1:44 respectively.  Wall balls were done in 15-10, and CTB were 5-5-5-quick singles.  CTB actually felt pretty good, considering my shoulders were like boulders after the wall walks.  I could have pushed them a little more.  

Just me and the barbell.

Training October 11, 2014

Power Cleans
20 Reps at 82% of 1RM
Begin a rep every 0:30
205 lbs.

Added a little power clean work.

8 Rounds
Row 200 Meters
10 Push Press 115 lbs.
3 Muscle-Ups 

Begin a set every 3:00 Scale as needed so you can finish the round in 2:30.

After the first three rounds, rows were in the 1:40/500m range.  Push press started to get a bit challenging beginning in round 6.  All unbroken, but I didn't like it a lot.  Muscle ups were unbroken until round six, and then they went 1-1-1, 1-2 and 1-2.  These felt pretty good today, but I went slower than I should have because I just didn't want to risk failing one and then standing under the rings for 60 seconds recovering.

Splits were:
1:30
1:31
1:40 (Uh oh, starting to see a trend here...)
1:51
2:14
2:20
2:28
2:39

Training October 10, 2014

A lot of mobility and prehab/rehab today.  Also, the workout partner and I have been following
Wendler for bench press on Fridays just for fun.

Week 3
Bench Press
5,3,1+ (1RM 265)
180, 205, 230 (3)

I was hoping for 5 on the 1+, but the weight felt a little heavy today.

Airdyne
20:00 / 55 RPM

Phase Five Yo!

Training October 9, 2014

Power Snatch
14 Reps at 82% of 1RM
Begin a rep every 0:30
143 lbs.

Didn't feel too bad.  Video doesn't look too good.  I have never really worked on power snatching very much.  From the time I began snatching, I have mostly done full snatches, which is sad since I am not great at those either.

AMRAP 8 at 70%

3 Clean & Jerks 135 lbs.

4 Front Squats 135 lbs.

50m run (25 out/25 back)

7 rounds + 3 C&J + 4 Front Squats

Ran inside on 13m turf length (2x up and back).  

Rest 4:00

AMRAP 8 at 80%

2 Wall Walks

4 Power Snatches 95 lbs.

35 Double Unders 

5 Rounds + 2 wall walks

This one did not go as well as I had planned, even though the double unders were working today (thank you DU god). Thought I would get six rounds.  Wall walks were a little slow.  

Rest 4:00

AMRAP 8 at 90%

50m Farmer's Carry (115 lbs. each hand)

50m Prowler Push (190 lbs.)

2 Rounds + Farmer's Carry + 13m Prowler 

Holy mother of god!  This was brutal.  Done inside on 13m turf length.  A lot of turning around.  On the bright side, I can definitely feel my grip strength increasing.

Rest 4:00

AMRAP 4 at Games Pace

7 Box Jumps 24" (Step down)

7 Burpees

6 Rounds

And I am spent...I don't know if I had 6 or 7 rounds.  My ability to count disappeared at some point, so I will take 6.  

Training October 8, 2014

1 Push Jerk + 1 Split Jerk
8 Rounds / Rest 2:00 between rounds
187x2, 198x2, 209x2, 220, 231

My push jerk is not great, and the one at 231 was a push jerk press.

Deadlift

3 x 8

325 lbs.

I actually woke in the middle of the night worried about this, but it was a lot easier than I anticipated.  

Last Round of Deadlifts

On a running clock:

0:00-10:00

Row 1000m

25 Thrusters 135 lbs.

Off the rower at 3:30, 0:30 transition time (would have liked this to be a little less) and 2:05 for the thrusters.  Thrusters were done in 10-5-5-3-2.  I was really happy to get 10 right out of the gate, but it probably had something to do with my 0:30 of transition time.

10:00-20:00

Row 750m

30 Strict Pull-Ups

Not at all what I expected.  Going into the workout, I thought I would do my best on this one.  Not even close.  Off the rower at 12:44 (2:44) and off the pull-up bar at 17:26.  Holy crap, where did the time go.  To be honest I don't remember the rep scheme, but there was one set of 5, a few singles and the rest were 2s and 3s.  Just awful.

20:00-30:00

Row 1000m (subbed for 800m run)

No Push-Up Burpees

I had to sub rowing for running again.  Off the rower at 23:51 and then 105 burpees  Burpees were done in the following sets: 30-13-13-14-26-9. 

Training October 7, 2014

Much better day today!  Very positive session.

2 RNFT
6 Strict HSPU
6 Strict CTBPU (Supinated Grip)
2 Skin the Cats

I did this as a warm-up before doing any mobility so the first round of HSPU were a little ouchy, but they got a lot better.  I haven't worked with a supinated grip very often.  I didn't even feel comfortable jumping and grabbing the bar, but they went well.

Power Clean + Hang (Squat) Clean + 3 Front Squats
4 Rounds / Rest 2:00 between rounds
Goal was 215 lbs.
216, 216, 216, 220

This felt really good at 216 so I decided to give it a go at 220.  I had some more in the tank.

RDL

3 x 2 (41X1 tempo) / Rest 2:00 between rounds

286, 308, 319

The worst part was the hook grip.  My thumbs are still flat and numb.

3 Rounds

150m Row (All out)

12 Over the rower burpees

Rest 1:30 between rounds

0:52, 0:51, 0:53

Kept the rows at 1:26/500m.  Even hit a 1:24 pace at one point.  I have never had the rower down that low before.  Foot got stuck in the straps the last round or I would have been right at 0:51 again.

3 Rounds

25 KBS 53 lbs.

12 Air Squats

Rest 1:30 between rounds

0:58, 0:56, 1:03

My grip got blown up in the last round of KBS.  I had to put the damn thing down after 20.  I was legitimately worried that I was going to drop it on my head.  

3 Rounds

4 Deadlifts 255 lbs.

0:25 Airdyne max effort

Rest as needed to give 100% effort on next round of Airdyne

0:34, 0:34, 0:34

Rested 2:30 between rounds.  Very unpleasant.

Training October 6, 2014

First, a preface, not my best day.  I would like to chalk it up to riding in a car for over twenty hours between Friday and Sunday, but honestly, I don't think it had anything to do with that.  A lot of mental errors today.

Drop Snatch
1-1-1
Rest as needed between sets.
88 lbs.

I think I did this wrong last week.  I did a (heaving) snatch balance.  This week I tried to drop under the bar without dipping first.  Much harder.  In fact, my body just did not want to do it at first.  Very humbling.


Snatch Clusters
4 x 1.1 
0:15 rest between reps / 2:00 rest between sets
154, 165(F), 154, 154, 154

I made a mess out of these.  The first set felt good so I climbed to 165 for the second set and failed the second rep so I moved back down to 154.  For some reason, I was so unstable on the catch.  I felt strong enough just wobbly.

HBBS
5-5-5 (31X1 Tempo)
3:00 Rest between Sets
225, 255, 285

The last set was pretty difficult and I messed up the tempo a little on the last rep.

AMRAP 7

15 Ground to Overhead 75 lbs.

15 Double Unders

4 Rounds 

Oh, why, has the double under god forsaken me?!?!? First round was a disaster.  Took about 2:00 for the dubs.  Pulled it back together for rounds two and three, and then the fourth round was a mini-disaster.  Doubles have gone from one of my best movements, if not my very best, to my mental nemesis.  In 14.1, I went unbroken on all rounds except one, and I only had one break on that round.

GTO were 15 unbroken snatches/15 unbroken snatches/15 unbroken C & J/5 snatches-5 C & J-3 Snatches-2 C & J.  This went better than in 14.1.  Much better strategy.  I did a much better job of keeping the bar moving, although it might have been because I had more rest because my dubs took so long.

Airdyne

Z1

10:00

Done

A better day will be had tomorrow.

Training October 4, 2014

The family traveled to Birmimgham, Alabama to attend parent's weekend at my daughter Jordan's university so I had to go off script today.  Jordan and I did the following.

Clean Complex
1 Full Clean + 1 Hang (Squat) Clean
EMOM 10
205, 215

First five rounds were done at 205; the last five at 215. We didn't have a lot of time to warm-up and the bar I was using was in such poor condition that it felt like I was cleaning with an axle bar, but we got it done!

For time Partner WOD (Split reps in half)
60 Burpees
50 Wall Balls 25 lbs./10'-ish
40 Power Cleans 165 lbs.
30 Front Squats 165 lbs.
20 Push Jerks 165 lbs.
10 Wall Walks
14:16

This got real at the push jerks!

GHDSU
3 x 20

Fun day working out with the kid. She always pushes me!

Training October 2, 2014

Power Snatch
14 Reps at 77% of 1 RM
Begin a rep every 0:30
135 lbs.

These felt better as I went along.

AMRAP 8 (70%)
1 Clean & Jerk 176 lbs. (70% of 1 RM)
1 Rope Climb
25m Bear Crawl
7 Rounds

This felt very manageable.  I really had to slow myself down to stay at 70%.  My calculation had me finishing 6 rounds.

Rest 5:00

AMRAP 8 (80%)
10 Box Step Ups 24"
10 Hang Snatch 65 lbs.
30 Double Unders
5 Rounds + 10 Step Ups + 10 Snatches

I haven't done double unders lately because of my foot so I was a little worried, but first three rounds went unbroken and I broke the last two rounds at 25 because my shoulders were on fire.  My calculation had me finishing 5.5 rounds so I was right there.

Rest 5:00

AMRAP 8 (90%)
150m Row
4 DB Thrusters 45 lbs.
7 Pull-Ups
5 Rounds + 96m

This one got VERY spicy.  I kept the row at 1:35/500.  Thrusters were unbroken and pull-ups were unbroken until last round.  My calculation had me finishing 7 rounds.  Whoops...

Rest 5:00

AMRAP 4 (Games Pace)
7 HSPU
7 TTB
4 Rounds + 2 HSPU

I am actually extremely happy with this.  HSPU are definitely a weakness, and my shoulders were absolutely smoked before I even started, but they just kept coming.  I didn't come off the wall once, even though there were brief periods of sitting on my head.  TTB all unbroken.  I am really looking forward to the day when it isn't 90 degrees with 95% humidity so our bars don't become a slimy, sweaty (dangerous) mess.

Training October 1, 2014

Push Press + Push Jerk + Split Jerk
6 Sets 2:00 Rest Between Sets
154, 176, 187, 198, 209, 220

Push jerk needs some work, and I wasn't thrilled about my split technique.  Landing on my foot hurts so I don't think I am really driving hard enough.  However, I was happy to move the weight.

Deadlifts
3 x 8 3:00 Rest Between Sets
305 lbs.

These were pretty easy.  I like this progression.

On a 30:00 clock

Unfortunately, I had to sub quite a few things due to my foot.  By the time my foot heals, my running is going to be horrific, but my legs are going to look Tom Platz from all of the rowing and squatting.

0:00-10:00
Run 1 mile, 25 KBS 70 lbs.

I subbed a 1600m row for the run. Row was done in 5:52.  KBS (18/7) were done at 7:19.

10:00-20:00
Run 800m, 8 Rope Climbs

I subbed a 1300m row for the run, and 12 ring muscle ups for the rope climbs (rope climbs kill my foot).  Finished the row at 14:56 and the muscle ups at 18:50.  I was way too conservative starting out on the muscle ups.  I was afraid of missing.  The first four were done as singles and the last eight were done in sets of 2.  By the end, I felt back to my old self on the rings.  It was a good confidence builder.

20:00-30:00
Row 1000m, 40 Pull-Ups

Finished the row at 23:48 and the pull-ups at 27:08.  Pull-ups were done 10-8-2-7-3-5-1-1-1-1-1. Sets of 10, 8, 7, 5 were all butterfly.