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.