Training January 31, 2015

Clean Pulls
Work up to 110% of 1 RM Clean x 3
305 lbs.

These felt good, and I could even envision cleaning this weight some day.

EMOM 10
2 TnG Power Clean & Push Jerks
185 lbs.

I wanted to feel some heavier weight above my head before starting the workout.

AMRAP 10
3 TTB
3 Clean and Jerk #135
6 TTB
6 Clean and Jerk
9 TTB
9 Clean and Jerk
… For 10 minutes

118 Reps (10 TTB in the round of 18)

Overall, I am pretty happy with this, even though I think there was room in there to bump up the intensity, particularly in the earlier rounds. At the 7 minute mark, I was at 94 reps, which was a 2 rep PR for me. I kept moving on the last round of cleans, but I was really getting fatigued in my posterior chain so I got a little bogged down, plus I think someone must have adjusted the speed of time because those 3 minutes sure went by super fast!

Did the first two rounds of cleans TnG and then went to singles in the round of 9. On the TTBs, I did through the round of 9 unbroken, split the round of 12 into 9-3, the round of 15 into 5-5-5 and the round of 18 was 6-1-1-1-1. I really would have liked to finish the round of 18. Next time.

Finished up with some CTBPU and deficit HSPU work.

Training January 29, 2015

Snatch
Build to a heavy
176 lbs.

These were really strange today.  Usually, the lighter weights feel awful, and everything doesn't start clicking until around the third or fourth lift, either 60 kg or 70 kg.  Today, the lighter weights felt awesome, but then I failed twice at 60 kg!  WTH?!?!  Luckily, I pulled it back together at 70 kg and got some fairly decent lifts in.

165, 176

Weighted Pull

Build to a heavy

110 lbs.

This felt pretty good.  

"Amanda"

9-7-5

Muscle Ups

Snatches 135 lbs.

8:44

Although this is a 0:42 PR, I am still very disappointed with this.  I know that I have improved dramatically since the last time I did this and I expected better of myself.  In fact, I really thought I had a shot to be in the 6:00 range.  

When we did the 5-4-3-2-1 of muscles ups and snatches last month, my time was 5:28, and I identified mistakes that I made in that workout.  That means it took me over 3 minutes to do just 12 more reps.  Disappointing.  

Training January 28, 2015

Clean
Build to a max for the day in 15:00
253 lbs. (92% of 1 RM)

I had a few issues here.  I was not quick getting my elbows through.  Therefore, 253, which had become a pretty manageable weight for me, was about all I had in me today.

242, 253

4 Rounds (85%, 90%, 95%, 100%)

250m Row

8 Squat Cleans 135 lbs. (Singles)(2-2-2-2)(4-4-4-4)(Singles)

8 Ring Dips (Unbroken)

12 KBS 90 lbs. (3-3-3-3)(4-4-4-4)(4-4-4-4)(3-3-3-3)

3:08, 2:50, 2:49, 3:12 (Uh-Oh!)

KBS ate me up!  That thing is no joke at all.  Everything else was as expected.  I was hoping to get a couple of big sets (at least, 6-6) on the last round of cleans, but my grip was just too fatigued from swinging that damn KB.

Round 3

(Edited because rowing is boring)

EMOM 10

Odd: 10 Deadlifts 275 lbs.

Even: 10 Box Jumps 30" (Rebounded)

Some redemption today!  I feel like I haven't tested my endurance with deadlifts in a while, and this actually went a lot better than I expected.  Only the last round was challenging.

I have never even tried to rebound 30" box jumps before.  To be honest, I did not think I could do it. I am really pumped about this.

Training January 27, 2015

2 Push Press + 2 Push Jerks
Build to a max in 15:00
185 lbs.

I hit 185 pretty easily and then jumped to 205.  That didn't happen.  I have been feeling a little weak overhead the last few weeks.  Might just be some shoulder fatigue or I am just a great big wussy.

185 lbs.

Front Squat

1-1-1 Tempo 32x1

2:00 Rest

255, 275, 295

After nearly suffocating myself at 255 (bar must have pinned my carotid right against my trachea because I wasn't getting any blood or oxygen to my head) and a little front rack adjustment, these felt great!

295 lbs.

EMOM 10

2 Muscle Ups + 5 STO 115 lbs. w/Axle Bar

Done unbroken in about 0:16 of work per round.  

Rowing

6 x 500m

1:40/500m Pace

Rest 2:00 between rounds / 5:00 between rounds 3 & 4

1:39.7, 1:39.7, 1:38.6, 1:38.5, 1:42.6, DNF

I went completely lactic again in round 5.  Legs blew up so bad that I literally could not walk.  I don't know if it is my diet (nothing has changed), work stress (cortisol) or that I am, again, just a great big wussy.  

On the bright side, the first three rounds felt great!

Training January 26, 2015

Power Snatches 
8 x 1 Rep every 0:25
165 lbs.

These were rough.  For some reason, I started off being intimidated by the weight.  I am not proud of most of these, but it was a mental hurdle I am happy that I cleared.

HBBS
3-3-2-2 Tempo 22x1
3:00 Rest
275, 295, 305, 315

I was hoping these would feel a little better than they did.  I had 325 in my sights, but I just couldn't get there today.

315 lbs.

AMRAP 14 @ 85%

2 Power Cleans 225 lbs. (Singles)

3 Bar Muscle Ups (Unbroken)

4 HSPU 6" Deficit (Didn't come off the wall, but I did do some head sitting)

60 Double Unders (60)(30-30)(30-30)(40-20)(56-4)

5 Rounds

Power cleans were heavy for me.  I have never used 225 in a conditioning piece.  Bar muscle ups continue to be strong.  These were all really good. I feel like I am making some improvement on HSPU.  These weren't super fast, but they were steady, I didn't come off the wall and I didn't fail any. I will take that as a win. 

I had it in my mind to go unbroken on the double unders on the first and last rounds and break them up in the middle.  I just couldn't spin that rope one more time on the last round so I had to break at 56. Shoulders were SMOKED!

Training January 24, 2015

Work to a heavy thruster in 15:00
225 lbs.

Hit 225 pretty easily. Thought I had 235, which would have been a 5 lbs. PR, but just couldn't finish at the top.

"Grid Bite"
20 Thrusters 95 lbs. (20)
20 TTB (20)
10 DB Burpee Over the Box 35 lbs.
9 Burpees to 8" Target
5 HSPU 5" Deficit (1-4)
20 Thrusters 95 lbs. (10-5-5)
4:35

I thought I had sub-4 until I got to the HSPU. I wasn't prepared for the shoulder fatigue and had to take a break after the first rep to ensure no failures.

Skill Work
EMOM10
Odd: 6 KBS 90 lbs.
Even: 3 Unbroken Muscle Ups

Then, I did "Flight Simulator" with my workout partner. Not timed. I had one miss on the first round and went unbroken after that.

Training January 22, 2015

A1. HBBS w/Bands
1-1-1-1 
275, 295, 315, 335 (F)

I felt a little shot of pain in my hammy/abductor area on the last rep so I didn't push to finish the rep.

Rest 1:00 between squats and dips

A2. Weight Ring Dips
2-2-2-2
90, 95, 100, 105 (1)

Failed the second rep at 105.  Just couldn't lock it out.

Rest 2:00 between dips and squats


Snatch
Build to a tough but not max snatch in 15:00
176 lbs.

Seems like forever since I did a full snatch.  Took me a few reps to knock the rust off.  Missed 176 once and then hit it pretty well.  Tried 185, but failed.  Ran out of time.

Make at 176 lbs.

Miss at 185 lbs.

7-5-3
Snatches (full) 95 lbs. (Unbroken)
Wall Walks

Then, 30 thrusters 95 lbs. (10-8-5-4-3)

5:53

Finished the first part in just under 4:00.  Snatches might have taken a total of 0:50, if that.  Wall walks took forever!

I was hoping for bigger sets of thrusters, but the shoulders were SMOKED!  Haven't felt like I was going to fail a 95 lbs. thruster since 13.5.  Got close today!

Training January 21, 2015

This is gonna hurt!!!

3 Rounds (85%, 90%, 95%)

500m Row (1:49.6)(1:45.7)(1:43.4)

10 Power Cleans (Singles)(5-3-2)(Singles)

20 Burpees to 5" Bumper

30 KBS (10-10-10)(15-10-5)(10-10-10)

5:16, 5:03, 5:21

This hurt ALOT! My strategy revolved around really turning it up on the burpees and KBS on the last round.  That obviously did not happen.  I couldn't get into a rhythm on the burpees and then my forearms blew up on the KBS.  First two rounds went exactly as planned (except my row was little faster than I wanted it), and I thought I was well positioned to keep the pace on the third round.  I pray to the Lord Almighty that there are not KBS in the Open.

EMOM10

Even: 5 OHS 135 lbs. (from ground)

Odd: 8 Unbroken CTBPU

This went well.  I wouldn't necessarily say these two movements are weaknesses, but my 14.2 score would definitely say differently!

Training January 20, 2015

Clean & Jerk Complex Cluster
1 Full Clean + 1 Push Press + 1 Push Jerk
3 x 1.1 0:20 between cluster / 2:00 rest between sets
198 lbs.

The second cluster of these each round were horrific.  Cleans were fine and dandy, but damn, did the push press and push jerk feel heavy today.

Front Squat
2-2-1 Tempo 32x1
2:00 Rest
255, 275, X

These felt pretty good.  Coming out of the hole on the second rep at 275, I felt my abductor tighten up again so I bagged it there.  I was really hoping for 295 on this today.  Next time, I guess.

EMOM 20
1 Muscle Up + 2 Thrusters 135 lbs. + 3 Bar Facing Burpees

This was fun. No misses.  The first 13 minutes I was consistently at 0:17 of work.  The last seven minutes I picked up the pace a little by getting to the thrusters a little faster and spinning in the air on the burpees rather than landing and turning.  This saved me a few seconds each round.  The last seven rounds were between 0:13-0:15.

Training January 19, 2015

I have to admit.  I was a little intimidated by today's work, particularly the conditioning piece, but in the end, I am really pleased with how everything went.

Power Snatches
12 x 1 One rep every 0:30
163 lbs. (74 kg)

This was an eight pound increase over last week.  There were a couple I struggled on in the middle, but I (think) was able to pull it back together and finish strong.

HBBS

3-3-3 Tempo 22x1

Rest 3:00

245, 275, 295

The actual squat part of these felt great (better than last week).  Tempo was right on and I am really finding a good bottom position.  My abductor is still a little sore so I didn't push it too hard.  

6 Rounds

6 Power Cleans 205 lbs. (Singles)

6 Bar Muscle Ups (3-3 every round)

6 HSPU 4" Deficit (6)(6)(4-2)(3-3)(3-3)(2-1-1-1-1)

18:59

I am not going to lie: when I saw this I really expected it to take about 30 minutes.  However, it went way better than I expected.  No fails on the bar muscle ups and no fails on the HSPU (still were slower than I would like), which I am really happy about.  I should have pushed the pace a little harder on the cleans.  I was a little too conservative in rounds 3-5.  Went hard at it in round 6 and found out I still had quite a bit left in the tank.  This was a super fun workout.

The idea that I could do 36 bar muscle ups and 36 deficit HSPU in a workout along with 36 cleans at 205 lbs. and it would take less than 20 minutes is absolutely shocking to me.

I really appreciate the programming Pat!

Training January 17, 2015

For Time
2000m Row (7:19)
50 Wall Balls 30 lbs./10' (10-5-5-5-5-5-5-5-5)
10 Muscle Ups (3-1-F-1-1-1-F-1-1-1)
13:20

Muscle ups...argh! More of a mental weakness issue than anything.  When they come up in these conditioning pieces, I panic and I start to fear failing even before I start.


EMOM15
M1: 5 Deadlifts 315 lbs.
M2: 12 Box Jumps 24" (Rebounding)
M3: 5 HSPU 8" Deficit (Kipping)

Everything unbroken, and mostly done in 0:20 of work.  This felt good

Training January 15, 2015

Still on the mend. Feeling better, but taking the lifts easy and light.

Back Squat w/Bands
2-2-2-2

No go.  I tested some out with 155 with the bands.  Felt pretty good, but there was still a slight pulling in the abductor so I decided not to push it.

Weighted Ring Dips
3-3-3-3
70, 75, 80, 90

These felt pretty good.  Third rep at 90 was a battle!

Snatch
Work up to a tough single
155 lbs. (power)

Hit 155 easily.  Attempted 165, but the landing hurt a little so I bailed and stopped there.  Did some EMOM double power snatches at 135 to keep warm while the rest of the crew finished up therir snatches.

15-12-9
Power Snatches 125 lbs. (All singles)
CTB Pull-Ups (10-5)(8-4)(3-2-1-1-1-1)
6:09

I am pretty pleased with this.  I moved the snatches pretty well (the first 15 took me right at 1:00 and it was a pace I feel like I could have maintained), and the first two rounds of CTB were just what I planned, even though they didn't feel great today.  I was hoping to go 5-4 on the last round of CTB, but it just didn't happen.

Training January 14, 2015

On the mend.  Abductor sprain/pull is feeling a lot better, but trying to stay away from squatting under any load for the rest of the week.

3 Rounds at 80%, 90%, 100%
100 Double Unders (4x25)(2x50)(100)
20 TTB (4x5)(2x10)(12-4-4)
10 Clean & Jerks 135 lbs. (5x2)(4-3-3)(Singles)
10 Bar Facing Burpees
Rest 5:00 between rounds
Each round should show a decrease in time
3:46, 3:27, 3:14

I subbed the clean and jerks for thrusters.  I would have much rather have done thrusters, but for me, I think the clean and jerks made this a more difficult workout.  The TTB and clean and jerks made the workout pretty grippy.  My goal was to go unbroken on the last round of TTB, but I just could not hang onto the bar any longer.  I really pushed the last round of burpees. I was happy I had that in me.

Training January 13, 2015

Started off with some skill work:

EMOM10
Odd: 6 HSPU (Kipping)
Even: 10 CTBPU

This all felt good.  HSPU felt especially good.

And then:

EMOM18
M1: 4 Push Jerk 165 lbs. + 4 Burpees
M2: 3 Ring Muscle Ups
M3: 50 Double Unders

No fails on anything here.

Going back tonight to get some rowing or Airdyne work in.

Back to the gym:

Rowing
5 x 500m
Pace 1:38/500m
Rest 2:00
1:37.9, 1:38.0, 1:38.6, 1:37.7, 1:45.7

First three rounds were done Rx, but ahem, there may have been some extended rest time between rounds 4 and 5.  I was completely lactic in the fifth round, even with extended rest.  For some reason, these blow my legs up.  Lungs felt okay, legs (even my calves!) felt like bags of ready-mix.

Training January 12, 2015

Day started out great....

Power Snatch
10x1 Rep every 0:30
155 lbs.(/165 lbs.)

Thought hard about what weight to use.  I decided that I needed to focus more on my technique so I went with 155.  I think it was the right choice.  Overall, I am pretty happy with these and I feel like it was a confidence booster.

HBBS
4-4-4 Tempo 22x1
Rest 3:00
225, 255, 285

I haven't done these is a long time so I started off some what light.  By the time I got to 285, it was a challenge!  Screwed up the tempo a little on my last rep (little too long of a pause at the top), but I am pleased about my depth and the pause at the bottom.

285 lbs.

AMRAP 16 @ 85%
3 Burpee Bar Muscle Ups
6 Power Cleans 155 lbs. (No ball; bad sandbags)
10m Walking Lunge 140 lbs. with axle bar
60 Double Unders
???

This was going great.  I think I can officially say that my bar muscle up goat is, at least, on life support.  Power cleans were singles, but light and fast.  Walking lunges felt easier than last week. Double unders were money (purposely split 40-20).  Then, in the fourth round of lunges (right at the 10m mark), with about 4:00 left on the clock, I popped my right hammy.  Did the burpee muscle ups and then attempted the power cleans and it was a no go.  Finished up from there with rounds of burpee muscle ups and double unders.  So I did four complete rounds and then three rounds + 3 burpee muscle ups + 40 double unders of the burpee muscle up/double under couplet.

Training January 10, 2015

Clean & Jerk
Build to heavy single quickly
254 lbs.

Hit my PR and stopped. Jerk at 254 was the best jerk of the day.

3 Rounds
7 Clean & Jerks @ 77% of above 195 lbs. (Singles/PC/Split Jerk)
14 Pull-Ups (14)(14)(10-4)
21 Lunges
28 Double Unders (Unbroken)
10:47

Clean and jerks took a lot of time. Cleans got pretty heavy!

All other movements were fast with no rest in between.

I will need to increase my clean strength substantially if I want to improve on this one.

Training January 8, 2015

A1. HBBS with Bands
3-3-3-3 
255, 285, 305, 325 (2)

These felt better this week.  Last set was still a struggle.

Rest 1:00

A2. Weighted Pull-Ups
1-1-1-1
90, 100, 105, 110

These didn't feel quite as great as last week.  The last single at 110 was razor close.

Rest 2:00

B. Thruster
Heavy Single (Not Max)
225 lbs. (10 lbs. PR)

I had a little more there, but since it was not a max day, I didn't go up.  Looking forward to testing this again.

15-12-9
Burpees
Thrusters (5-5-5)(4-4-3-1)(Singles)
5:25

My strategy was to split up the thrusters into thirds, but that went out the window at the end of round 2.  Stuck with singles in the last round to minimize rest time.  My goal was sub-5:00.  Got a good case of Fran lung after this one.

Training January 7, 2015

Definitely one of those harder than it looks days...

3 Rounds (80%, 90%, 100%)
20 Calorie Row
9 Deadlifts 185 lbs.
6 Hang Power Cleans 185 lbs.
3 STO 185 lbs.
3:00 Rest
Each round should be faster than the previous
2:23, 2:20 (Sweet!), 3:30 (Boo!)

Well, this was hard!  In hindsight, I think I went 90%, 100%, 110%.  On the last round, I was at 1:51 with the bar sitting on my shoulders ready to begin the STO.  Hit the first one, failed the second, dropped the weight, cleaned what felt like a 400 lbs. bar, failed again, you get the picture.  Hang cleans ate me up.  STO went pretty well until the last round, but I feel like that was more a function of my inefficiency on the cleans.

For me, this was a hard one to game plan the 80%, 90%, 100% efforts.  I feel like coming up with a good strategy on where and when to break is the key, and obviously, I didn't do well with it.

Really good test, though!

For Time
8 Rope Climbs
1:38

I love climbing rope.

Training January 6, 2015

A better day today, but I am not going to lie - it was still pretty rough!

Clean & Jerk Complex Cluster
1 Squat Clean+1 Push Press+1 Push Jerk
4x1.1 Rest 0:20 between reps/2:00 between sets
187, 187, 198, 198

Cleans and the first cluster of overhead movements felt great!  The second cluster overhead movements were rough.  This was fun.

Front Squat
3-3-3 Tempo 32x1
Rest 3:00
225, 245, 265

These felt a lot better than last week.  The third rep in the third set required a 1-1/8 squat to get out of the hole.  I really stuck to the tempo.  The hardest part is the 1 count at the top.

EMOM18
M1: 4 Squat Clean Thrusters 165 lbs.
M2: 3 Burpee Ring Muscle Ups
M3: 12 Unbroken Wall Balls 30 lbs.

This got really spicy around the fourth cycle.  SCT were unbroken through round 4, round 5 was 2-2 and round 6 was singles.  No misses on the burpee muscle ups.  The most difficult part of these is to make sure the rings aren't swinging wildly after the dismount.  Wall balls were the worst part.  Stayed unbroken until the last round when I dropped/half-assed tried to catch the rebound on the 10th rep.

Rowing
4 x 500m
Goal = 1:38/500m
1:38.7, 1:38.7, 1:44.7, Did not do

Completely blew up in the third round.  Legs were one huge cramp. Called it a day.  Not happy about it at all.

Training January 5, 2015

Back to reality!  The first work day of the new year, and apparently, I got a huge cortisol shot just thinking about it because today was rough!

Power Snatch Clusters
3x1.1 0:15/Rest 2:00
160 lbs.

These did not feel good at all.  I have been confidently moving 165 over the last few weeks, and I missed 155 in my warm-up.  All kinds of screwed up after that.  Missed both lifts in my first attempt at the second round.  Misses are not included in the video because I acted like a big ol' baby and I am embarrassed.

HBBS
2-1-1 Rest 3:00
315 (2), 345 (2), 365 (1)

This didn't go well either.  I was planning on going 345-365-390, but I barely got 365 so I called it a day.  Working through some back issues and my back just didn't feel strong coming out of the hole.

AMRAP 20 @ 80%
4 Burpee Bar Muscle Ups
10 Sand Bag OTS 100 lbs.
12 Front Rack Walking Lunge Steps 135 lbs.
6 Rounds + 2 Burpee Bar Muscle Ups

Okay, now I am feeling a little better.  This was super fun and I nailed all of the burpee bar muscle ups.  Bar muscle ups have never felt better.  Everything was unbroken.  Due to how we had to set everything up, there was some transition time between movements, but that helped keep everything at the right pace.  Happy to end on a positive.

Training January 3, 2015

A re-test of one my least favorite Open workouts.  When it was originally released, my initial reaction was that I was going to crush it, and it ended up crushing me.  Attempted it three different times during the Open, and I really questioned my sanity.

AMRAP 10
30 Double Unders
15 Power Snatches 75 lbs.
6 Rounds + 30 Double Unders + 14 Snatches (Argh!)
314 (10 Rep PR)

My strategy was to pace the snatches by breaking them up 8-7 each round, go unbroken on the double unders and to complete a round every 1:15 so I would have a shot at 8 rounds.  I was able to keep the strategy until the fifth round, and then, my grip got very fatigued and I started breaking the snatches up into fives.  Doubles were unbroken.  This is a workout that I know I should do better on, but for some reason, it is completely in my head!

I had some time left after the workout so I did a little skill/accessory work.

EMOM 15
M1: 8 OH Walking Lunges 115 lbs. 
M2: 3 Ring Muscle Ups
M3: 12 GHDSU

This was a lot of fun AND a complete midline destroyer.

Training January 2, 2015

A1. HBBS with Bands
4-4-4-4 
225, 245, 275, 310 (3)

Kept these a little lighter than I normally would to protect my back.  On the last round, I normally would have fought a little harder to get the last rep, but kept it safe.

Rest 1:00

A2. Weighted Pull-Ups
2-2-2-2
70, 90, 90, 100

These felt pretty good.  Happy to get the 100.

Rest 2:00

B. Snatch Complex
1 Power Snatch + 2 OHS (Tempo = 30x1)
3 Sets
154, 165, 176

176 is a power snatch PR.  Happy to get it, but not super thrilled with my technique.  OHS felt really solid.  I am quite happy with those.

AMRAP 14 @ 85%
25m Farmer's Carry 135 lbs./hand
25m Prowler Push 240 lbs.
12 Calorie Row (subbed for 25m sled drag)
25m Bear Crawl
100 Double Unders (69-31)(50-30-20)(50-30)
2 Rounds + 80 Double Unders

I feel like I moved through this one pretty well.  Unfortunately, we do not have a sled so we subbed a 12 calorie row.  We took the farmer's carries outside so we could get a 25m run instead of setting them down and turning at 12.5m.  This added sometime to each round, but it was worth the additional stimulus to the grip.  The wet shoes also made pushing the prowler on the low side pretty interesting.