9/4/14

4-Sep

A. 20 Muscle Ups For Time
B. 100 foot hs walk for time
C. Extra skills videos
+
#1 All Around Capacity Repeat
For Time:
10 Pwr Cleans & Jerks 155#/105#
15 Toes To Bar
10 Front Squats 205#/135#
15 Burpee Over Box 30"/24"
10 Deadlifts 315#/225#
rest 10 min
x 2 rounds
Score:
Time Round #1
Time Round #2

A. 3:27
B. :56

Round #1. 5:59
Round #2. 8:07

RX weights. Did not record.

7/14/14

AM
A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes
B. laying DB tricep extensions 15-20x3; rest 2 minutes
+
6 sets for max reps
1 minute strict pull ups
1 minute burpee box jumps 24"
1 min rest

PM
amrap UB hspu (kipping, but don't rest of your head)
AD sprint 20 seconds
rest 3 minutes
x4
+
amrap UB muscle ups
row sprint 20 seconds
rest 3 minutes
x4

Results
AM
A. 65, 75, 80, 85, 90x4
B. 15, 15, 20
+
167 reps total, do not remember each set.  I was consistently getting about 15 pull ups each round, and about 12 burpee box jumps each round

PM
17+12
17+12
15+9
12+11

3+101
4+108
3+113
3+116
happy to consistently get 3 muscle ups now!

7/10/14

Training

AM
A. Pressing snatch balance; 5x5; rest 90 sec (technical load)
+
12 min amrap:
6 strict hspu
6 strict pull ups
rest 8 min
12 min amrap:
6 CTB pull ups
6 burpee box jumps 24"

PM
3 rounds for time:
Row 500m
15 deadlift 135#

Results

AM
A. 45, 50, 55, 60, 65
these were pretty fun!
+
10 rounds
10 rounds + 10 reps
loved the first one! second one, not so much. those burpees get me every time 

PM
9:23
eek. couldn't even string together the deadlifts unbroken! I do not like this combo! 

7/8/14

Training
A. Front squat clusters 8.4.2x5; rest 30 seconds/rest 3 min (increase weight)
B. OHS build to a 3rm+For time:20 squat snatch 100#20 squat clean 120#

Results
A. 110, 120, 130, 140, 150
150 felt tough, but these felt really strong
B. 155#
25# PR even for a 1rm! 
+
12 or 13 minutes... I forget exactly but this was way harder than I thought it would be! Had to do singles of everything the whole time. 120# felt like a million. Unable to do PM since my mom was in town helping me move but I'm going for a swim tonight to make up for it:)

6/26/14

Training
AM
A. Behind the neck snatch grip split jerk; build ot a max
B. Weighted pull up; build to a 3rm
+
12 minute AMRAP
6 strict pull ups
4 ghd sit ups
2 strict hspu
1 box jump 30"

PM
For time
30 calorie AD buy in
21-15-9
burpees
chest to bar pull ups
30 calorie AD buy out

Results
AM
A. 165#
failed 170, these felt weird
B. 25.5#
+
9 rounds
my pull ups have gotten a lot weaker, had to start breaking them up after 2 rounds I think

PM
9:48
finally got my butterfly rhythm back on chest to bar - AD is what got me. last air dyne took way longer than it should have

6/24/14

Training

AM
A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes
B. OHS; 3, 3, 2, 2; rest 2 minutes
+
For time:
100 wall balls
75 thrusters 35#
50 hang squat snatches 55#

PM
airdyne 5 minutes
rest 3 minutes
x5

Results
A. 125, 135, 145, 150, 155
B. 90, 100, 110, 120
love these things! didn't feel bad at all
+
16:14
my legs are still shaking from this!
did 25 wall balls, then sets of 15 and 10 after
sets of 15 and 10 thrusters
sets of 8 & 7 snatches

did not get to do PM, not enough hours in a day

6/23/14

Training

AM
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
B. Strict hspu; amrap in 5 minutes
+
For time:
Row 500m
20 muscle ups
Row 500m
40 toes to bar
Row 500m
60 c2b pull ups

PM
5 rounds for time:
10 s2o 95#
10 bar facing burpees

Results

AM
A. 135# - 80% would've been 155# but since I haven't worked on these in such a long time, I decided to go a little lighter. these felt good and easy though!
B. 27
yikes these have gotten a lot harder than they used to be... my arms are struggling!
+
26:13
gosh this was hard!  muscle ups have gotten so much better but they are still just so slow. I was stringing 3 together almost the whole time but I was having to take very long breaks in between in order to do that.

PM
8:52

6/19/14

Daily score 8
hard day but so fun!!! glad to be back at it

Training
AM
A. Behind the neck Split jerk; build to a max
B. Weighted pull ups; 1-2x5; rest 2 min
+
20 min amrap:
1 legless rope climb
3 strict hspu
20 seconds side plank L
20 seconds side plank R
30 seconds hollow rock

PM
30 seconds max reps burpees
30 secodns max reps CTB pull ups
30 seconds max calories airdyne
rest 5 min
x7 sets

Results
AM
A. 95# - just lightweight tech work. no wrist pain though yay!
B. 18, 20.5, 23, 28, 30.5 all x2. last one was a struggle!
+
6 rounds + 4 reps
took my time on this one because I didn't want to fail any rope climbs. maybe could've gone a little faster

PM
15, 10, 11
15, 10, 11
14, 10, 11
14, 10, 9
14, 7, 11
14, 8, 9
13, 6, 9
both hands ripped on the second to last one, so I had to do all singles on the last set of pull ups. this was very hard, much harder than it looked

5/29/14

Daily score 5

couldn't sleep last night, so this morning felt rough

Training

AM

A. squat clean from high blocks; build to a max

B. front squat with chains; 5x5; rest 3 minutes

+

10 UB front squats (115#)

5 GHD sit ups

rest 4 minutes

x5

PM

legless rope climb tech work

+

for time:

30 hspu

60 burpees

90 double unders

60 calories airdyne

30 hspu

Results

AM

A. 140 - this hurt my wrist once it got heavy so I had to stop here

B. 120, 140, 150, 160, 165

these felt pretty good

+

1:03

:58

:56

:52

:46

I obviously wasn't trying hard enough on my first few rounds ha

PM

legless rope climbs felt good.  pretty hard but today's the first day I've ever tried one so I was happy to even be able to do them! 

+

19ish, clock was cut off. 

tried to go slow and shake out my arms a lot on the burpees hoping that would help me on the double unders but my plan did not work! sucked pretty bad on those things today. sets of 10-15 only, lots of mess ups, and the last set of hspu was real slow too. my shoulders were smoked by that point

5/27/14

Daily score 6

Training

A. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min
B. 30 strict hspu for time
C. 5 deadlift on the min for 10 min 155#
+
3 rounds for time:
30 KBS 1 pood
60 double unders

Results

A. 135, 140, 145, 150, 155
these felt heavier than they should have!
B. 4:18
started out strong with 8 in a row, then switched to sets of 3, then 2, then the last 12 were singles
C. did not do since I maxed out deadlift the day before - 270

+

9:31
really slow, but I did sets of 20 on double unders each round, and didn't mess up once!!! just had to stop after 20 each time because they still wear me out so much... 

5/2/14

Daily score: 5

exhausted and in pain from this past week

Training

A. split jerk; 1 rep on the 30 seconds for 30 reps @70%

B. strict press; 5x5; rest 90 seconds

C1. burpees; 15 AFAP x5; rest 1 minute

C2. hollow rocks; accumulate 1 minute x5; rest 3 minutes

+

row sprint 1 minute

rest 4 minutes

x3

Results

A. 135#

these felt awful 

B. 65, 75, 80, 85, 90x3, failed twice

that hopefully means by max is higher than 95 now?

C1. :30, :28, :28, :29, :29

I need you always to be doing burpees directly beside me so I can pace myself off of you, haha

275m, 276m, did not do last one

5/1/14

Daily score: 8
good energy, felt strong

Training
A. squat clean clusters 1.1.1x5; rest 20 seconds/rest 3 minutes
B. front squat @42x1; 6-8x5; rest 2 minutes
C. muscle ups; 3 on the minute for 10 minutes

+

21-15-9
OHS 75#
toes to bar
box jumps 20"

Results
A. 135, 145, 155, 165, 170
B. 105, 110, 115, 120, 125
these were awwffuulll
C. did 3 UB on the minute for all 10 minutes except the first minute I got 2. these feel much better without all those extra kips!

+

6:36

4/29/14

Daily score: 9
I've been eating a ton lately for some reason and have a lottt of energy in the gym but I'm also gaining weight rapidly (NOT muscle..) sooo I need to find some sort of balance haha

Training
A. power clean; build to a tough single
B. push press x5/ push jerk x3/ split jerk x1; rest 2 minutes x5 complexes
C1. hang power clean 8 for time 115# x4; rest 1 minute
C2. bar facing burpees; 16 for time x4; rest 3 minutes (except I only rested 1 because I misread it ha)
D. amrap strict hspu 5 minutes

Results
A. 180#
10 pound PR
B. 85, 95, 105, 120, 125
these got heavy real fast
C1. :19, :17, :19, :21
C2. :50, :45, :50, :51
just moving slow on the burpees, as usual...
D. 30
and my arms feel like they're gonna fall off now

4/28/14

Daily score: 7

Training
A. squat snatch; 10 singles @86%; rest 2 minutes
B. 1 1/4 back squat; 5x5; rest 2 minutes
C. weighted pull ups; 2-3x5; rest 2 minutes

+

5 sets:
10 UB thrusters 95#
10 c2b pull ups
20 calories AD
rest 5 minutes

Results
A. 125#
failed rep 3 and 7
B. 125, 135, 145, 155, 160
these felt good
C. 26, 28.5, 31, 33.5, 36 all x3
yuck these did not feel good or easy

2:25
2:27
3:00
3:07
3:50
went downhill real fast on these, did all the thrusters UB and all the pull ups UB but I slowed down so so much on the air dyne, felt like I was going to puke the last 3 sets!

4/26/14

Daily score: 9

Training
A. squat snatch; 10 singles @ 80%; rest 2 minutes
B1. TnG deadlift 10 UB 155# x4; rest 1 minute
B2. HSPU; 10 afap x4; rest 2 minutes
C1. thrusters 15 UB afap x4; rest 2 minutes
C2. CTB pull ups; 15 afap x4; rest 2 minutes

Results
A. 115#
did not fail any
B1. all UB, felt good
B2. :12, :12, :11, :11
these felt super fast and fun
C1. all UB
C2. :19, :17, :15, :16
all UB and all butterfly, I was surprised at how good these felt today too. pretty fun day

4/16/14

Daily score: 8

Training
A. muscle ups; 2-3 on the minute for 8-10 minutes

+

4 rounds for time:
6 hang power clean 105#
12 c2b pull ups
24 calorie air dyne
48 double unders

Results
A. did 1-2 muscle ups for 10 minutes - got 2 in a row about half the time which is progress for me

+

18:55
this wasn't too bad. only thing that slowed me down was the double unders, as usual, but they're slowly getting better

4/15/14

Daily score: 7
very sleepy

Training
A. squat snatch; build to a max
B. 30 squat snatch for time 80#

+

30-20-10
thrusters 75#
burpee box jumps 20"

Results
A. did this Friday night because my power snatch turned into a squat snatch - 142# PR
B. 3:53
these felt good and surpringly light

+

13:42
thrusters felt fine, didn't have to break these up as much as I thought, but my burpees were so so so slow! gotta speed these up

4/9/14

Daily score: 5
feel sleepy, weak and sore today ha!

Training
A. clean pulls; 5x5; rest 2 minutes
B1. tng deadlift; 7 unbroken 145# x5; rest 1 minute
B2. box jumps 10 for time 24" x5; rest 2 minutes

+

5 rounds for time:
15 kbs 2 pood (russian)
10 ghd sit ups

Results
A. 115, 120, 150, 155, 160
felt weak on these
B1. complete
B2. :16, :16, :16, :18, :15
I have no rhythm on these 24" box jumps whatsoever

5:06
abs are already feeling it from those ghd's. those were tough!

4/8/14

Daily score: 5
didn't sleep very well last night, felt exhausted!

Training
10 burpees AFAP
prowler sprint 50m
rest 3 minutes
x5

+

15 UB push press
row sprint 20 seconds
rest 3 minutes
x5

Results
:57
:56
1:02
1:07
1:16
this got tough! had to stop on the prowler push the last 3 sets

+

85# for all sets
THIS WAS HARD! 85 felt so heavy, had to really fight for the last 5 reps each set
106m
106
107
97
105

4/7/14

Daily score: 8
started out with lots of energy, got hungry and started to lose energy towards the end but overall a good day!

Training
A. squat snatch; 15 singles @80%; rest 90 seconds
B1. back squat; 10-12x5; rest 10 seconds
B2. c2b pull ups; 15 for time x5; rest 4:30
C1. thrusters; 10 unbroken 65# x3; rest 10 seconds
C2. 50 double unders for time x3; rest 3 minutes

Results
A. 115#
failed rep #8 and 11 but these felt really good and solid for the most part!
B1. 125, 130, 135, 140, 145
x12 for all sets, these felt good too. possibly should've started heavier
B2. :16, :16, :16, :16, :23
all UB butterfly until the last set, where I had to come down and kip the last 3
C1. thrusters complete, this is where I started to run out of energy so these felt icky
C2. :36, :43, :51
36 SECONDS!!! I got 35 unbroken on the second set!!! only stopped once on the 1st 2 sets, and I stopped twice on the last set. WHAT AN IMPROVEMENT THOUGH! Excited about this ha!