Training April 15, 2015

Handstand Walk Practice
10:00

I don't practice these enough, but I think with some practice I could get this down.

Here are some highlights.  Please note the shortness of the clip.

EMOM 12
M1: 12 KBS 70 lbs. (Unbroken)
M2: 4 Muscle Ups (4,4,4,3-1,3-1,3-1)

This got a little spicy at the end.  The first three rounds felt great.

For Time
100 Double Unders (100)
25 Burpees
100 Double Unders (See below)
25 Burpees
4:18-ish

I SUCK at counting double unders.  I was so happy about this workout until I watched the video and counted the doubles.  I always try to do 5 extra just in case I miscount.  I think I was right at 100 on the first set and I thought I went 50-47-3 on the second set.  Don't think so.  Not even close.  Argh!

Also, I am not super happy with the quality of my burpees.  I moved through them well, but the range of motion at the top (hinged hip) is lacking more than what I would consider acceptable.

Training April 14, 2015

Thruster
Build to a heavy single in 10:00.
235 lbs. (PR)

Finally!  I have been chasing this one for a while.

235 lbs.

3 Rounds 70,80,90%
25 Calorie Row
10 Thrusters 135 lbs. (4-3-3)(5-5)(5-5)
Rest/Walk 2:00 between rounds
1:54, 1:46, 1:43

I had it in my mind to go 1200 cal/hr in the first round, 1300 in the second in the second and 1400 in the third.  I actually went 1300, 1500, 1700.  So the rows felt good.

Thrusters went about as I expected.  I was hoping I could bust out the last ten unbroken, but I decided to break the last round mid-flow.  It was probably the right decision.

Round 3

EMOM 6
9 Wall Balls 30 lbs.
6 TTB

Did this backwards.  I really need to learn how to read.  This was actually pretty fun.  It had been a while since I tossed the 30 so I gave it a whirl.  Also, the 6-8 rep range on TTB is so deceiving.  I feel like I could do these all day, but of course, I can't...

Training April 13, 2015

Snatch
Work to a heavy single with perfect technique
185 lbs.

Well, it wasn't perfect, but I was pretty happy with my footwork.  Definitely some early arm pull and the catch was a little shaky. However, this weight has BEEN a huge hurdle and I was happy to get it.

Back Squat

Work to a heavy double

355 lbs.

This felt really heavy, but I was happy to get it.

EMOM 10

M1: 7 Bar Facing Burpees

M2: 50 Double Unders

This went well. Burpees felt speedy and no breaks on the doubles.

EMOM 5

5-7 HSPU 2" Deficit

This went well for two rounds and then went to crap pretty fast. Very frustrating. 

Training April 10, 2015

I had to go five day straight this week because my wife and I took a well-deserved and much needed weekend away.

OHS
2 RM from ground
205 lbs. 

Hit 205 pretty easily and went for 225.  Tried it twice and was only able to get one rep each time, but I WAS able to crash the weight down on one of my neck vertebrae on both attempts!

AMRAP 8 @ 80%
1 Legless Rope Climb
200m Run
? Rounds

I really don't remember how many rounds.  I know I kept moving at a decent pace and the runs felt really good, but I certainly was not setting any records.

Rest 4:00

AMRAP 8 @ 80%
200m Row
15 KBS 70 lbs.(9-6 the whole way)
10 Fat Bar Pull-Ups (10,10,8-2)
3 Rounds

This felt pretty good.  I was surprised that my grip held out so well on the fat bar, particularly after the KBS.  I did the first round of pull-ups strict and butterflied the next two rounds.

Training April 9, 2015

For time
50 Calorie Row
40 TTB (10,10,5,4,3,singles)
30 Wall Balls 20 lbs. (30)
20 Power Snatches 135 lbs. (Singles)
10 Muscle Ups (Singles)
14:23

Well, that was not good.  Everything felt pretty good until the snatches and for reason, those suckers felt much heavier than usual.  Maybe, I pushed the wall balls a little harder than I should have, but I definitely felt overwhelmed on the snatches.  Just happy I didn't miss any muscle ups.

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.