Training April 8, 2015

Trained solo for the first time in a long time today.  Not nearly as much fun.

3 RNFT
3 Squat Clean Thrusters 185 lbs.
3 Bar Muscle Ups
10 Alternating Pistols

We don't have any heavy stones or slam balls so I subbed a somewhat heavy squat clean thruster. Don't know if that works or not.  This felt pretty good.

EMOM 12
M1: 6-10 HSPU (8,8,8,6,6,6)
M2: 50 Double Unders (Unbroken)

HSPU felt pretty good, but by the end of the third round, my shoulders were pretty smoked so I peeled it back to 6.

Double unders went well (still can't count these for sh!t).

21-15-9

Sandbag over Shoulder 100 lbs. to start; maybe 95 lbs. at the end

Burpees

7:56

NEVER have I been so happy to do burpees just so I didn't have to pick up the MRSA bag full of rat poisoning for a minute.  Our bags are absolutely miserable.  An hour later and I still have a nice coating of whatever is in that bag all the way down my throat. Miserable!

Training April 7, 2015

Power Clean Clusters
3x1.1.1 Rest 0:10/2:00
216 lbs. across

These went pretty well, but the weight felt a little heavier today than expected.

Split Jerk
Work to a moderate and crisp single
253 lbs. (115 kg)

The last one was the best one.  I always get a little claustrophobia in the jerk boxes when I haven't done it in a while.

Front Squat
5-5-5 Rest 2:00
225, 255, 285 (4)

Went big on the last set and couldn't quite squeak out five.  Still felt really good though.

For Time
1000m Row
30 Power Cleans 135 lbs.
50 Burpees to Plate
8:59

Row was right at 3:40, cleans were all singles and I just tried to keep moving on the burpees, which I did pretty well today.  I am not sure what the standard is on the burpee to plate, but I jumped to the plate and stepped off the other side.

Training April 6, 2015

Monday, Monday...

Snatch Technique 15:00
Hang Power Snatch 
Worked up to 155 lbs.

These felt pretty good up to 155.  I wasn't too happy with my footwork at 155.

Back Squat
8-6-4
Rest 3:00
275, 300, 325

325 was a struggle, but I am quite happy with this.

EMOM 10
M1: 1 Power Snatch 165 lbs.
M2: 10 Box Jump Overs 24"

Power snatches started out pretty rough, but 4 and 5 were solid.  Box jump overs went well.  I felt pretty springy.

Airdyne
12 Rounds
0:30 at 90%
0:30 Easy pedal

This went pretty well.  Not nearly as bad as the first time we did this a few months back.

I am opening a new office this week so I may be a little slow posting and uploading video.

Training April 4, 2015

I love Saturday training!

OHS
3 RM from ground
205 lbs.

This was about where I expected to be.  I got 2 reps at 215 before I bailed.  If I had to do this one again, I would make bigger jumps in my warm-ups sets.  By the time I got to 215, my shoulders were pretty smokey!

95, 115, 135, 155,  185, 205, 215(2)

For Time
50 Calorie Row
40 Wall Balls (40)
30 Pull-Ups (15,6,4,5)
20 Alternating KB Snatches 70 lbs.
200m Run
9:44

Well, this was fun, except for the KB snatches.  We only have one 70 lbs. dumbbell in the gym so I took a KB.  SO MUCH HARDER!  Those things ate me up.  If I was able to get my grip just right without it slipping off due to sweat and general body slime, they weren't bad, but the ones where my grip slipped or I was just too smoked to get my grip right were ugly, to say the least!

Also, I subbed a 200m run for the Airdyne because our Airdynes have fallen into a state of disrepair.

Did some goat work.

EMOM 15
M1: 5 Strict HSPU
M2: 10 Alternating Pistols
M3: 40 Double Unders

I am hoping that HSPU come up in the MQ.  I am looking for redemption!  I also hope pistols come up because these are a surprisingly good movement for me.  The double unders were just for fun.

Training April 2, 2015

Clean & Jerk Gauntlet
1 C & J every minute starting at 135 lbs.
Add 20 lbs. every minute up to 225 lbs. and then add 10 lbs. every minute
245 lbs. (135, 155, 175, 195, 215, 235, 245, 255F)

This was fun and pretty challenging just to get the weights figured out and on the bar within the minute.  I was hoping to hit 255 lbs. on this, but I just missed the jerk.  Video starts with the lift at 175 (we got a little off the clock).

EMOM 6
Even: 8 Alternating Pistols
Odd: 2 Burpee Bar Muscle Ups

EMOM 6
Even: 6 HSPU
Odd: 8 CTBPU

EMOM 6
Even: 15 Wall Balls 20 lbs.
Odd: 12 KBS 70 lbs.

All of these felt great and so much better than the day before.

Training April 1, 2015

After two days of business travel, some awful food options (did my best, but exit 152 off of the Florida Turnpike was NOT cooperating) and getting to the gym very late, I probably should have taken a rest day, but today looked so fun (on paper) that I wanted to give it a shot. Uh-oh...

AMRAP 8 (80%)
10 Walking Lunges 110 lbs. (Axle Bar)
10 Burpees
200m Run
3 Rounds

Rest 4:00

AMRAP 8 (80%)
8 Clean & Jerks 95 lbs.
10 KBS 70 lbs.
300m Row
2 Rounds + 8 Clean & Jerks

Rest 4:00

AMRAP 8 (80%)
40 Double Unders
20m Overhead Carry 165 lbs. (Axle Bar)
4 STO 165 lbs. (Axle Bar)
2 Rounds + 40 Double Unders + Overhead Carry

This all felt really, really bad, even at 80%.  During the second AMRAP, I came the closest I have ever come to quitting a workout.

On the bright side, by the third AMRAP, I did start to feel a little better and even had the desire to finish the last 4 STO after the time expired.

Training March 31, 2015

Back Squat
5-5-5 
Rest 3:00
275, 295, 315

Wow!  It has been a long time since I have had any weight on my back so I am really happy I was able to hit 315.

Snatch
Build to a max for the day
176 lbs.

This started out rough.  My body just did not want to get into position, but things started to loosen up. The lift at 176 felt so good that I thought I might hit my dreaded nemesis today (85 kg), but I just missed it.

Push Press 3 x 6 (165 lbs.)
Rest 0:10 
Weighted Pull-Up 3 x 6 (35 lbs.)
Rest 2:00

This felt really good.  Happy about the push press and should have gone a little heavier on the pull-ups.

5 RFT
8 Power Snatches 95 lbs.
8 Burpee Box Jump Overs 24"
7:29

This got rough pretty fast.  By the end of the second round of burpee box jump overs, my quads were screaming.  I guess they haven't quite recovered from 15.5 yet.