Training November 29, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 8 Pull-Ups
M3: 8 Burpees
M4: 20 Air Squats
M5: 8 Ring Dips

Weighted Ring Dips
3 RM with 0:02 at top of movement
90 lbs.

This felt pretty good.  I might of had another 10 lbs. in me, but had to move on.

Front Squat
Heavy single (not max) in 15:00
320 lbs. (5 lbs. PR)

This felt awesome.  I definitely had some more in me, but stuck to the program and called it good.

12-9-6-3
Squat Cleans 145 lbs. (12)(6-3)(Singles)(Singles)
Burpees over bar
Finish with 100 Double Unders (50-30-20)
6:23

Finished the cleans and burpees in 4:27.  I intentionally pushed the cleans and burpees to give me some extra time on double unders, considering I have had some issues in the recent past with performing big sets under fatigue.  Stuck to my rep scheme plan, but I should have pushed them harder.  They felt nice and smooth.  Just so afraid of missing.

Training November 27, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 20 Air Squats
M3: 150m Row
M4: 3 Muscle Ups
M5: 10 Sit-Ups

I got some new rings this week that I can hang a little higher on our rig.  Muscle ups are much better. I used the warm-up to practice hard dipping out of the top of the muscle up and using the created momentum to assist in the pull on the next rep.  I was really able to develop a rhythm.

Snatch Balance
3-3-3
132, 143, 154

These went great.  By far the best I have ever done.  The Nike lifters really seem to help on these. Didn't budge my feet.  Felt fast and strong.

HBBS with Bands
8-8-6-6
185+bands, 205+bands, 225+bands, 255+bands

I love these.  Felt great.  Definitely can push the weight and/or band tension a little harder next time.

Snatch
Heavy single in 15:00
176 lbs.

I am a little disappointed with this.  After feeling so great on the snatch balance, I really felt I would be able to get a PR today without even putting in a full effort, but I was wrong.  I had probably my best snatch ever at 165 and then it kinda fell apart at 176.  I was able to get it, but it took me a few attempts and I ran out of time.

Rowing
8x500m
Rest 2:30 between rounds
1:42.8, 1:41.3, 1:41.0, 1:42.0, 1:45.6, 1:45.4, 1:44.2, 1:43.9

I went out a little too hot in the first few rounds (felt great), and it caught up to me a little in round 5.

Training November 26, 2014

Clean Ladder!

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 0:30 Airdyne
M4: 8 Pull-Ups 
M5: 6 Good Mornings 95 lbs.


Clean Ladder
AMRAP 2:00
185, 205, 225, 240, 250
9 Lifts total (1 Full round + 185, 205, 225, 240)

I really wanted two full rounds coming into today, but to be honest, nothing felt good today and I rushed into this too quickly.  I needed a lot more warm-up.  I am pretty happy with the result, but the technique was off today.

I just got some Nike Romaleos yesterday.  They are awesome and I think I am going to love them, but they are so high that I felt like I was being pitched forward a bit on the catch.  I will adjust, I hope.

250 coming up.

AMRAP 15
5 Power Cleans 165 lbs. (5)(5)(Singles)(Singles)
5 Deficit HSPU 5" (5)(5)(5)
25m Prowler Push 190 lbs.
20 Pull-Ups (20)(15-5)(10-6-4)
10 Double KB Front Rack Squats 53 lbs. (10)(10)(10)
3 Rounds + Power Cleans + HSPU + Prowler

Well, we needed to make some adjustments to the programmed movements due to equipment limitations, and I had to make some adjustments to the weight on the KB squats due to personal limitations. Picked up the 70's and immediately knew that they were not happening today!

HSPU were a lot better than last week and the pull-ups were all butterfly and pretty smooth.

Airdyne
14:00
0:30 @ 85%/0:30 easy pedaling

I kept the RPMs between 80 and 85.

Training November 25, 2014

Warm-Up
EMOM 10
M1: 30 Double Unders
M2: 5 Wall Balls 30 lbs.
M3: 2 Bar Muscle Ups
M4: 10 KBS 53 lbs.
M5: 8 TTB

I really like to do a 15 minute dynamic warm-up, but this week is crazy busy.  Luckily, it is hot in Florida right now so it was enough to get me sweating.

Split Jerk off Blocks
8x1 @ 80-90% of 1 RM
Rep every 1:30
242 lbs. (90%)

Felt a little rushed getting into these.  The first few were not great, but by the fourth one I was hitting them well.  Missed rep seven due to a little distraction in the gym.  At this kind of weight, I really need full focus.  I let my mind wander a little bit and didn't pay enough attention to the catch, which is my weak point.  Finished the last two nice and solid.

5-4-3-2-1
Thrusters 135 lbs.
Bar Muscle Ups
2:28

All unbroken.  I am so stoked about this.  Seriously, a highlight of my training experience.  Bar muscle ups under fatigue have been a big issue for me.  Not even close to a fail on these.

3 Rounds
3 Power Cleans 165 lbs.
1 Legless Rope Climb
0:54

This should have been a little faster.  Lost some time on the last rope climb getting my grip right at the top of the rope.  This was super fun!

I really need a day like this: short, fast and with some success.

Training November 24, 2014

It is going to be a very busy week.  So, I may not get my video up as quickly as usual, but I should have some time at the end of the week to get it edited and up.

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 8 Pull-Ups (Strict, BF, CTB)
M3: 150m Row
M4: 20 Air Squats
M5: 0:15 L-Sit

HBBS
3-3-3 
Rest 3:00
315, 335, 355 (2)

These felt a little heavy today, but by the time I got to 355, I felt pretty good.  Thought I had a chance, but was too slow out of the hole and failed.  This ties my 2 RM.

Power Clean Clusters
3x1.1.1
Rest 0:15/2:00
209, 220, 231

The 209's felt light and easy.  The 220's felt better than they have, and the first two at 231 felt pretty good.  On the third rep at 231, I had a miserable first pull, made contact a little too low and lost the bar out front.  Failed rep.  Took 0:15 and hit the last one, but it was a struggle.  I really need to work on rowing the bar further into my hips.  When the weight gets to 220 or over, my contact point is way too low.

3 Rounds for Even Times Across
250m Row
3 Muscle Ups
50 Double Unders
0:30 L-sit on rings
2:28, 2:40, 3:25 (Uh-oh)

First round went great until I remembered at 0:25 into the L-sit that it was 3 rounds for even time and there was no way that I was going to be able to do 0:30 L-sits unbroken for two more rounds.

Time difference in the second round was one trip-up on double unders and one small break on the L-sit.

Big time difference on the third round was a failed muscle up, another failed muscle up and two small breaks on the L-sits.  At least, I went unbroken on the dubs in the third round.

All rowing splits were right at 1:37.


AMRAP 15 @ 85% (As per Pat, work hard to honor the pace!)
6 Sandbag over the shoulder 100 lbs. bag
12 Step Front Rack Lunge 135 lbs. with axle bar
15 AD Calories
10 CTBPU
4 Rounds + 6

This was a lot of fun.  I tried really hard to honor the pace and I think I did better than usual. Everything was unbroken.  After the muscle up debacle in the previous piece, I was really worried about the CTB, but they went great.  Actually, better than ever.

I had to substitute sandbag over the shoulder because we don't have Atlas stones.  Yet!

Training November 22, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 15 Air Squats
M3: 4 Muscle Ups
M4: 10 Burpees
M5: 4 Weighted dips 35 lbs.

Clean & Jerk

10 minutes to find 1 RM

254 lbs. (7 lbs. PR)

I had quite a bit left in me, just ran out of time.  My strength numbers have really gone up over the last three months.  Thanks Pat!

21-15-9
Thrusters 95 lbs.
TTB

Row 750m

7:13

Thrusters unbroken
TTB (21)(6-4-1-1-1-1-1)(4-1-1-1-1-1)
Finished right at 4:00

Row took 2:42, which means there was 0:31 transition time. Way too much! My goal on this was to be at 6:00.  TTB took longer than I expected.  I probably should have broken them up in the first round, but they felt good so I just went with it.

Training November 20, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 10 Hip Extensions
M3: 150m Row
M4: 10 GHDSU
M5: 5 Good Mornings 95 lbs.


Snatch Balance
3-3-3 Rest as needed
110, 132, 143

These felt pretty good, but my god, am I slow under that bar.

Banded Back Squats
8-8-6-6
205, 205, 225, 245

I organized some chains, but I did not have time to get them before the workout.  Next time.

The first set of eight was without the bands.  I haven't done these in a while.  I like them because the maximum band tension is right at my sticking point.

Snatch
Work to a heavy in 15:00
176 lbs.

Not the best catch, but the pull was pretty decent.  Fought hard for it at the bottom.

Row

6 x 500m

Rest 2:30 between each effort (off rower)

Keep splits to 1:48-1:50

1:46.1, 1:44.8, 1:45.7, 1:45.9, 1:44.6, 1:44.5

Tried to stay right at 25 SPM.  I really started to get into a groove in round 4 and it all became pretty effortless.