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.