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.

Training November 10, 2014

Hang Snatch
8 x 1 One rep every 0:30
154 lbs.

The first 3 or 4 were a little iffy, but once I warmed up, these went a lot better.  My eighth one was definitely my best.

3 Rounds
HBBS x 3 325 lbs.
Rest 1:00
Power Snatch x 3 TnG 154 lbs.
Rest 1:00
Legless Rope Climbs x 2
Rest 2:00

This was fun and challenging.  Back squats were a little more difficult than I expected, but the power snatches went great.  I am really pleased with this.

3 Rounds
45 Double Unders (Unbroken)
7 Bar Muscle Ups (7, 3-F-F-2-2, 2-2-2-1)
7 Thrusters 135 lbs. (Unbroken)
7:25

I took a big chance on the second round of bar muscle ups and it definitely did not pay off.  I really wanted to go 4 and 3 on the second round and I failed the fourth rep.  Then, I rushed into the next attempt and failed that one too.  Happy I kept it together and didn't lose focus.  Double unders (thank you DU god) and thrusters were smooth and unbroken.

By the way, Whitesnake wouldn't let me use their music on YouTube so Tchaikovsky it is!

Training November 8, 2014

EMOTM 15
Min 1: 40 Double Unders
Min 2: 4 Muscle Ups
Min 3: 10 GHDSU

Did this as a warm-up.

EMOTM 7
Hang Snatch @ 80%
145 lbs.

These felt really great!

EMOTM 7
Hang Clean @ 80%
220 lbs.

These also felt really good.

AMRAP 12
8 Push Press 115 lbs.
10 TTB
12 Burpees to plate
6 Rounds+8 Push Press+3 TTB

Started off blazing and then the shoulders started to fatigue.  Just tried to keep moving.  I think 7+ rounds is in there.

Training November 6, 2014

Weighted Pull-Ups
3 Sets x 3-4 Reps
Rest 1:00 between sets
4 (53), 4 (53), 4(53)

I think I could have gone a little higher on this (maybe 65-70), but I wasn't organized enough and that minute went by fast (plus I guess I was just a lazy ass).

Weighted Ring Dips
3 Sets x 3-4 Reps
Rest 1:00 between sets
4 (53), 4(53), 4(53)

These were too easy.  See my lame excuse above.

For Time
20 HSPU 
1:23

Argh!  I really wanted this under a minute.  Hit the first 15 in 0:32.  Dang!  All kipping, btw.

3 Rounds
Thrusters 95 lbs.
0:30 Work
0:30 Rest
18, 17, 16

These went pretty well.  A little disappointed with the drop off.  I thought I could get 18 across.

4:00 Rest

3 Rounds

Pull-Ups

0:30 Work

0:30 Rest

24, 18, 15

About what I expected as far as drop off, but I am thrilled with my butterfly.  I have never been able to keep it going this long.  I am happy I filmed this too because I always feel like my chin isn't over the bar, but that is not the case.  

4:00 Rest

3 Rounds

Row for Calories

0:30 Work

0:30 Rest

15, 16, 15

Wow!  This got a little uncomfortable in the last round.  Just closed my eyes and prayed for the beep!

Training November 5, 2014

Push Press + Push Jerk
Build to a heavy
220 lbs.

Hit my goal of 220 and went for 225.  I hit the push press (5 lbs. PR) and kinda failed miserably on the jerk.

For Time
6 Wall Walks 
25m Farmer's Carry 115 lbs.
30 Unbroken Double Unders
10 Muscle Ups (4-3-3)
30 Unbroken Double Unders
25m Farmer's Carry 115 lbs.
6 Wall Walks
4:57

This went pretty fast (but not as fast as some, TH!).  Wall walks felt a lot better this week and double unders continue to be solid (thank you DU god).  I need to be able to cycle muscle ups a little faster, but these 10 took me just over a minute, which is really good for me lately.

Training November 4, 2014

Power Clean
1 rep every 0:30 for 5:00
205 lbs.

These felt super smooth and easy.

Front Squat

4-4-4-4 Tempo 22X1

185, 205, 225, 245

I didn't really know where to start with these.  I haven't done pause front squats in over a year. Last time I did them I passed out and had a convulsion so I was a little hesitant, but they felt pretty good. Just a few broken capillaries in my eyes this time. 

Do these pants make me look fat?

AMRAP 8

5 Deadlifts 245 lbs.

100m Run

5 Burpee Box Jumps 24"

6 Rounds + 5 Deadlifts + 100m Run

This all felt pretty good.  My glutes got lit up around the fourth round of deads, which slowed everything down just a little bit.  

Rest 4:00

AMRAP 8

7 TTB

7 Wall Balls 30 lbs./10'

7 HSPU

5 Rounds + 7 TTB + 4 Wall Balls

TTB and wall balls were unbroken, and I didn't come off the wall on the HSPU, but I did spend some time sitting on my head.  HSPU are really improving.  I hope it is all of those wall walks because I really hate those things so there better be some good coming from them!

Training November 3, 2014

Full Snatch
Work to a heavy single in 15:00
176 lbs., 187 Failed

Snatches felt really great today.  I hit 176 fairly easily so I decided to go for a PR.  Just missed the catch at 187.  I will get this next time.

Unfortunately, no video today.  Our computer was down this morning so I had to choose between music or video.  I chose music.


3 Rounds
HBBS x 5 (275, 295, 315)
Rest 1:00
Power Snatch x 3 TnG (135, 145, 145)
Rest 1:00
Rope Climbs x 2
Rest 2:00

This was a lot of fun.  Unfortunately, I didn't really know where to start with the weights.  I think I should of went 315 across on the squats, and for some reason, the power snatches felt super easy today.  I should went with 155.

EMOM 10
Even: 5 Bar Muscle Ups
Odds: 6 Thrusters 135 lbs.

I am super stoked about getting 5 bar muscle ups per round, all unbroken.  These felt great.  I should have went for 6 per round.  Thrusters were no problem.

Great day of training.  Air was brisk and it sure is nice to have the sun up earlier.