Training November 10, 2014

Hang Snatch
8 x 1 One rep every 0:30
154 lbs.

The first 3 or 4 were a little iffy, but once I warmed up, these went a lot better.  My eighth one was definitely my best.

3 Rounds
HBBS x 3 325 lbs.
Rest 1:00
Power Snatch x 3 TnG 154 lbs.
Rest 1:00
Legless Rope Climbs x 2
Rest 2:00

This was fun and challenging.  Back squats were a little more difficult than I expected, but the power snatches went great.  I am really pleased with this.

3 Rounds
45 Double Unders (Unbroken)
7 Bar Muscle Ups (7, 3-F-F-2-2, 2-2-2-1)
7 Thrusters 135 lbs. (Unbroken)
7:25

I took a big chance on the second round of bar muscle ups and it definitely did not pay off.  I really wanted to go 4 and 3 on the second round and I failed the fourth rep.  Then, I rushed into the next attempt and failed that one too.  Happy I kept it together and didn't lose focus.  Double unders (thank you DU god) and thrusters were smooth and unbroken.

By the way, Whitesnake wouldn't let me use their music on YouTube so Tchaikovsky it is!

Training November 8, 2014

EMOTM 15
Min 1: 40 Double Unders
Min 2: 4 Muscle Ups
Min 3: 10 GHDSU

Did this as a warm-up.

EMOTM 7
Hang Snatch @ 80%
145 lbs.

These felt really great!

EMOTM 7
Hang Clean @ 80%
220 lbs.

These also felt really good.

AMRAP 12
8 Push Press 115 lbs.
10 TTB
12 Burpees to plate
6 Rounds+8 Push Press+3 TTB

Started off blazing and then the shoulders started to fatigue.  Just tried to keep moving.  I think 7+ rounds is in there.

Training November 6, 2014

Weighted Pull-Ups
3 Sets x 3-4 Reps
Rest 1:00 between sets
4 (53), 4 (53), 4(53)

I think I could have gone a little higher on this (maybe 65-70), but I wasn't organized enough and that minute went by fast (plus I guess I was just a lazy ass).

Weighted Ring Dips
3 Sets x 3-4 Reps
Rest 1:00 between sets
4 (53), 4(53), 4(53)

These were too easy.  See my lame excuse above.

For Time
20 HSPU 
1:23

Argh!  I really wanted this under a minute.  Hit the first 15 in 0:32.  Dang!  All kipping, btw.

3 Rounds
Thrusters 95 lbs.
0:30 Work
0:30 Rest
18, 17, 16

These went pretty well.  A little disappointed with the drop off.  I thought I could get 18 across.

4:00 Rest

3 Rounds

Pull-Ups

0:30 Work

0:30 Rest

24, 18, 15

About what I expected as far as drop off, but I am thrilled with my butterfly.  I have never been able to keep it going this long.  I am happy I filmed this too because I always feel like my chin isn't over the bar, but that is not the case.  

4:00 Rest

3 Rounds

Row for Calories

0:30 Work

0:30 Rest

15, 16, 15

Wow!  This got a little uncomfortable in the last round.  Just closed my eyes and prayed for the beep!

Training November 5, 2014

Push Press + Push Jerk
Build to a heavy
220 lbs.

Hit my goal of 220 and went for 225.  I hit the push press (5 lbs. PR) and kinda failed miserably on the jerk.

For Time
6 Wall Walks 
25m Farmer's Carry 115 lbs.
30 Unbroken Double Unders
10 Muscle Ups (4-3-3)
30 Unbroken Double Unders
25m Farmer's Carry 115 lbs.
6 Wall Walks
4:57

This went pretty fast (but not as fast as some, TH!).  Wall walks felt a lot better this week and double unders continue to be solid (thank you DU god).  I need to be able to cycle muscle ups a little faster, but these 10 took me just over a minute, which is really good for me lately.

Training November 4, 2014

Power Clean
1 rep every 0:30 for 5:00
205 lbs.

These felt super smooth and easy.

Front Squat

4-4-4-4 Tempo 22X1

185, 205, 225, 245

I didn't really know where to start with these.  I haven't done pause front squats in over a year. Last time I did them I passed out and had a convulsion so I was a little hesitant, but they felt pretty good. Just a few broken capillaries in my eyes this time. 

Do these pants make me look fat?

AMRAP 8

5 Deadlifts 245 lbs.

100m Run

5 Burpee Box Jumps 24"

6 Rounds + 5 Deadlifts + 100m Run

This all felt pretty good.  My glutes got lit up around the fourth round of deads, which slowed everything down just a little bit.  

Rest 4:00

AMRAP 8

7 TTB

7 Wall Balls 30 lbs./10'

7 HSPU

5 Rounds + 7 TTB + 4 Wall Balls

TTB and wall balls were unbroken, and I didn't come off the wall on the HSPU, but I did spend some time sitting on my head.  HSPU are really improving.  I hope it is all of those wall walks because I really hate those things so there better be some good coming from them!

Training November 3, 2014

Full Snatch
Work to a heavy single in 15:00
176 lbs., 187 Failed

Snatches felt really great today.  I hit 176 fairly easily so I decided to go for a PR.  Just missed the catch at 187.  I will get this next time.

Unfortunately, no video today.  Our computer was down this morning so I had to choose between music or video.  I chose music.


3 Rounds
HBBS x 5 (275, 295, 315)
Rest 1:00
Power Snatch x 3 TnG (135, 145, 145)
Rest 1:00
Rope Climbs x 2
Rest 2:00

This was a lot of fun.  Unfortunately, I didn't really know where to start with the weights.  I think I should of went 315 across on the squats, and for some reason, the power snatches felt super easy today.  I should went with 155.

EMOM 10
Even: 5 Bar Muscle Ups
Odds: 6 Thrusters 135 lbs.

I am super stoked about getting 5 bar muscle ups per round, all unbroken.  These felt great.  I should have went for 6 per round.  Thrusters were no problem.

Great day of training.  Air was brisk and it sure is nice to have the sun up earlier.

Training October 31, 2014

Five days straight this week.  Thought it would crush me, but I feel pretty good!  Tomorrow we are starting a weekly Grid-like event at our gym so I have to participate in that.  Sounds like a lot of fun.

Hang Power Snatch
6x1 Rest as needed
123, 132, 143, 154, 154, 154

I normally would have liked to have gone across with the weights on this one, but I was a little pushed for time this morning so I had to include a few warm-up sets in the six total.  To be honest, I was a little distracted on this.  I had some work related phone calls that I had to take so it threw off my focus a little.

154, 154, 154

Hang Clean + Push Jerk

6x1 Rest as needed

176, 187, 198, 209, 220, 231

Again, short on time and had to work some warm-up sets into the total.  I did the squatting variety hang cleans.  Felt fast out of the hole this morning, but the push jerk needs some work.

209, 220, 231

For Time (17:00 Cap)

2000m Row

50 Pistols

30 Hang Power Cleans 205 lbs.

Row + pistols + 20 cleans

What a great workout this is!  This was the first regional workout I ever watched, and I learned how to row because of watching.  I remember Matt Chan going unbroken on the last 8 hang cleans at 225 and thinking I was watching a superhuman life form.  Well, I am no Matt Chan, but I did a lot better than I thought I would on it.

I finished the row in 7:32.  Took a few seconds to compose myself and started right in on the pistols. I went 30-10-10 on the pistols and finished at with 6:32 left.  Gathered myself, chalked up and picked-up the barbell with 6:00 left.  That sucker felt like it weighed 350!  All singles, all, I am sure, pretty ugly, and I was only able to get 20 of them.  Although I am pretty happy with the outcome, it is very humbling to see the level of athlete that is out there that can finish this workout with a heavier load and in the 11:00-12:00 range.