2/22/2014

A. Squat snatch cluster, build to a tough set of 1.1.1 w/ :10 rest between singles
+
For time @ 110%:
250m row
10 kettlebell swings, 53
10 burpees
10 kettlebell swings, 53
10 burpees
10 kettlebell swings, 53
250m row

A. 125
+
4:25 (times from OPT athlete camp in October were 5:09, 5:56, 5:50)


Snatches felt a little heavy today, I probably could have gone up to 130 but I could tell I was starting to semi-power snatch by the end so I stopped at 125. The workout was TERRIBLE. It actually seemed worse than the last time I did it back in October at the OPT athlete camp. I only had to do one round this time instead of three but I went a lot harder. I can't remember what my first row time was but I was moving pretty fast. My transitions were quick between kettle bell swings and burpees (except for when I chalked up my hands before the first kettle bell swings, and I learned my lesson about doing that, thanks Jon and Stephen), but really I shouldn't have wasted time chalking up my hands. I know I do that as an excuse to take a few extra breaths. I definitely won't do that in the open. I am happy with how I did on this, it was a huge improvement from when I did it in October. And I literally felt like I was dying afterwards. So that's probably a good sign. 

2/20/2014

A. 5 clean-grip deadlifts + 3 hang squat cleans cleans + 1 shoulder-to-overhead, build to a max of the complex
+
AMRAP in 10:00:
1 muscle-up
3 stone-over-shoulder, 90
2 muscle-ups
3 stone-over-shoulder, 90
3 muscle-ups
3 stone-over-shoulder, 90
and so on...
+
15:00 AirDyne @ Z1


45:00 Airdyne @Z1
+
A. 165
+
13 muscle ups


Today was frustrating. The complex felt really heavy, I was a little disappointed where I ended up on that. For some reason hang squat cleans are tough for me. The AMRAP was terrible, my muscle ups today were slow and I was barely able to string any together. I just felt really sore and heavy. I was supposed to have a rest day today so I know that definitely has something to do with it. I was pretty disappointed with how this went. 

2/19/2014

A. Back squat, 1-1-1-1-1 adding load each set; 2:30 rest
+
15-12-9 @ 95-97%:
Thrusters, 65
Pull-ups
+
(15:00 rest)
+
15-12-9 @ 95-97%:
Ground-to-overhead, 65
Toes-to-bar

A. 205-225-245-255-265 (PR+5)
+
2:47
+
3:57


Today was awesome. I was happy to PR my back squat again, although it felt a lot heavier than when I did it last week. I definitely struggled with the 265, I know I would not have been able to get 270. The thruster/pull up workout went really well. I was able to do everything unbroken and my butterfly pull ups felt fast and easy. The thruster weight was light and I was moving it relatively quickly, I was just breathing very hard. I definitely pushed myself very hard during this. I think if I did Fran I would be able to get it under 4:00, maybe even around 3:30. The second workout was good too, I did all the GTO unbroken. Unfortunately the toes to bar were not unbroken. My grip was so fucking shot the by the end I could barely hang on to the bar. But overall I think I did really well on both of these. I was really proud of myself after today was over. I think I am getting to a point where I can just accept the pain and keep pushing, even if I am breathing hard. 

2/18/2014

A. Power clean, build to a touch-and-go 7RM
B. 2 push presses + 2 push jerks, 3 x 1; begin every 2:00
+
AMRAP in 15:00:
2000m row
max rounds of 10 ring dips + 10 box jump-overs @ 30" in remaining time

A. 160
B. 125-135-145
+
row finished at 8:27
2 rounds + 10 dips


Great training day. I was happy with the 7RM power clean, although I think I could have gone heavier but after my first attempt I didn't think I could do another 7 reps at that heavy of a weight. I'm pleased with 160 though. The push press/push jerks were mehhhh. I have discovered I really don't enjoy push press. I feel like I should be better at those or be able to push press more than I am but for some reason I can't seem to get above 145. The AMRAP was actually pretty good, row felt great and I was happy with my time on that. The dips were broken up in 3/3/2/2 for the first round then all 2s for the rest of the time, except the last couple reps of the third round were singles. That fuckin 30 inch box was a bitch, that was tough. My breathing felt good though and overall I was happy with this.

2/16/2014

On a single 10:00 clock, establish a max overhead squat triple from the ground AND complete 120 double-unders
+
AMRAP in 15:00:
7 toes-to-bar
9 kettlebell swings, 53
11 wall balls, 14 to 10

complete @135 (PR+10)
+
7 rounds + TTB, KB, & 4 WB


Good day today. I didn't think I would be able to work up to 135 today, I don't have a very strong OHS so I was excited to get 135 in 10 minutes, and that's a 10 pound PR for my 3RM. Woo! The AMRAP felt fucking great today. My goal was to do everything unbroken and I did. Transitions were quick, I was breathing heavy but not enough to where I felt like I had to really stop and rest. I would have liked to get 8 rounds but I couldn't get all the wall ball in time. Oh well. I am really happy with how this felt. 

2/15/2014

A. 3 clean-grip deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex
+
AMRAP in 10:00:
24 alternating pistols
20 handstand push-ups
16 deadlifts, 225
max muscle-ups in remaining time
+
15:00 AirDyne @ Z1

A. 185

+

9 muscle ups

+

complete

The complex was frustrating, I failed 185 3 times before I got it. Arggg. Luckily there was no time cap so I asked Stephen if I should keep trying and he said yes. On the first and second attempt I failed the first hang clean, on the third attempt I failed the second hang clean, on the fourth attempt I got it. The AMPRAP went well although I should have gotten more muscle ups. I got the rings with 4:00 left and only got 9 muscle ups. MUs felt very slow today, all of them were in sets of 2 except the 9th rep was a single. The second rep always felt easier than the first. Pistols were actually the fastest they have ever been, those are getting so much better (thanks bees knees). HSPU really fatigued my arms very quickly, I think that's why the MUs weren't great. Deadlifts were broken up 5/4/4/3. 

2/13/2014

A. Back squat, 5 x 1-2, 20X1; 2:30 rest
+
For time @ 97%:
25 CTB pull-ups
25 burpees
25 AirDyne calories
+
(15:00 rest)
+
AMRAP in 4:00:
8 power snatches, 65
35 double-unders

A. 195-215-225-235-245(1)-255(PR)- 260(PR+12)
+
4:48
+
3 rounds + 8 snatches


Wooooo back squat PR!!! I haven't PRd my back squat since June so that was cool. I think I definitely could have done 265 and maybe even 270 but I had already spent a lot of time on back squats and I wanted to move on to my other workouts. I know I can definitely do more though! The CTB workout was alright, CTB pull ups felt much better than last week. I broke them up 10/7/5/3. I was able to butterfly all of them but I was still being mindful of my shoulder since it was hurting so badly last week when I was doing butterfly CTB. The burpees were probably too slow although I felt like I was keeping a steady pace the whole time. I'm such a bitch when it comes to burpees. I'm not sure if 4:48 is a bad time for that workout but it is probably too slow. I was a little disappointed with the AMRAP, the snatches felt great but I kept tripping up on the fucking double unders. That never happens. I tripped up at least once or twice every round. So frustrating. I was hoping to get at least 4 rounds but tripping up on the double unders screwed me up. Oh well. Any day with a PR is a good day.

2/12/2014

A. Power clean, build to a touch-and-go 5RM
B. 1 push press + 3-5 push jerks, 3 x 1 @ heaviest possible push press; 2:00 rest
+
3 rounds @ 85% effort:
500m row
15 ring dips
+
2 sets of:
:60 row @ max effort
6:00 rest

A. 165
B. 125-130-140(3)
+
complete
+
301 meters
297


I'm pleased with how the power clean 5RM went, I'm pretty sure last week I cleaned 165 for a 3RM. I think something may have been a little off last week, I felt really good today. I think I messed up the push press stuff, I forgot I was supposed to do it at the heaviest possible push press, so I started relatively light and worked up from there. After the second set I looked at my notebook and saw I was supposed to start at the heaviest possible push press and I was like shiiiiit. So I went up to 140 and the push press was still pretty easy but I was only able to push jerk it three times. All my push press felt good today but all the push jerks felt sort of shitty. I think the main problem is returning the weight to my shoulders every time, and I also want to split jerk everything. The row/dip workout went well, although I went out on the first row way too fast. Oops. The first set of dips were broken up 3x5, second round was 5x3, and the third round was 3 and then all sets of 2. Dips didn't feel as good as last week. Row sprints were terrible as per usual. 

2/9/2014

A. On a single 10:00 clock, establish both a heavy squat snatch AND complete 7 rope climbs
+
(10:00 rest)
+
Open 13.1, AMRAP 17:00:
40 burpees w/jump to 6"
30 snatches, 45
30 burpees
30 snatches, 75
20 burpees
30 snatches, 100
10 burpees
max snatches in remaining time, 120

A. complete, worked up to 125 snatch
+
162 (+5 reps from the open last year)


The rope climb/snatch workout went better than I expected. I thought the rope climbs would take me the whole ten minutes since they haven't been great lately but they actually felt really easy today. I did 2 climbs, snatched 85 pounds, 2 climbs, snatched 105, 2 climbs, snatched 115, 1 climb, snatched 120, and then had about 2 minutes left. I went for 125 and failed the first attempt, I dropped it behind me. I got it on the second attempt. Really pleased with how that went. I am a little disappointed with how I did on 13.1, it sucked just as badly as it did last year when I did it during the Open. The burpees were good but I was taking too much rest between sets of snatches at 75 pounds. Stephen said I wasted about a minute and a half resting between sets of snatches. Argggg. He said if I cut down the rest I could probably get 15+ snatches. By the time I got to the 100 pound snatches I was feeling pretty shitty. They felt heavy and I just wanted it to be over. Blah. Not my best performance. 

2/8/2014

A. Clean & jerk clusters, 3 x 2.2.2; :20 rest between doubles, 2:00 rest
+
AMRAP in 10:00:
6 alternating pistols
5 handstand push-ups
4 deadlifts, 225
3 muscle-ups
+
10 sets of:
:60 AirDyne @ best aerobic pace (fast as possible w/no leg burn, think of your best 300FY pace)
:60 rest

A. 155-165-170
+
4 rounds + 4 pistols. Everything unbroken except last round of MUs was 2/1
+
complete


I might have gone a bit too heavy on the clean and jerk clusters. 170 for that many reps was tough. I also feel like my lifting hasn't been great lately. The AMRAP was SWEET. Pistols felt really good, handstand pushups were fast, deadlifts all unbroken, and all the muscle ups were unbroken until the last round, I had to break it up 2/1. All my transitions were fast and I didn't feel like I was resting a lot. I am really pleased with how that went. The airdyne stuff was good too, my breathing is getting a lot better. Great day today. 

2/6/2014

A. Back squat, 5 x 2-3, 20X1; 2:30 rest
+
For time:
25 double-unders
25 toes-to-bar
25 double-unders
25 pull-ups
25 double-unders
+
(12:00 rest)
+
For time:
20 burpees
500m row

A. 175-205-215-225-235(2)
+
3:35
+
3:00


I was happy to do back squats today, I feel like I haven't done those in a really long time. They felt pretty good, the only set that got tough was 235, I could only do it for 2 reps. The double under workout was alright, I should have done better on that. I broke up the toes to bar 10/10/5. I had to break up the pull ups more than I wanted to because I wanted to be mindful of my shoulder since it really hurt when I did butterfly pull ups on Tuesday, so I didn't do more than 8 pull ups at a time, so the pull ups took longer than usual. Transitions were pretty quick though. The burpee/row workout SUCKED. I did the burpees pretty quick, I was finished in :47. I went out way too fast on the row and my legs flamed out pretty quick. Around 250 meters I wanted to just quit. I finished right at 3:00. I am happy with how the burpees went but I should have paced the row better. 

2/5/2014

A. Power clean, build to a touch-and-go 3RM in 5:00
B. 1 push press + 3 push jerks, 2-2-2; begin every 2:00
+
@ 80% effort:
600m row
15 ring dips
400m row
12 ring dips
200m row
9 ring dips
+
3 sets of:
:50 row @ max effort
5:30 rest

A. 165
B. 115-125-135
+
complete
+
252 meters
246
244

2/4/2014

A. Thrusters, 3 x 7 @ 80; begin a set every :60
B. Squat clean clusters, 5 x 1.1; :10 rest between singles; begin a set every 2:00
+
For time:
1000m row
50 CTB pull-ups
30 thrusters, 65

A. complete, all thrusters at :15
B. 145-155-165-175-185
+
15:04


The row/CTB/thruster workout was shitty. I did the row in a little over 4 minutes. I was planning on doing the CTB pull ups butterfly in sets of 10 but on the 12th rep I could feel something pulling in my shoulder. Every time I pulled myself back up to the bar, my shoulder had a painful pulling feeling. I have never felt that before during butterfly pull ups. It worried me a little so I switched over to kipping which took twice as long. The pull ups were definitely the longest part of the workout. I broke up the thrusters 8/7/5/5/5. Overall this workout did not go the way I wanted. The pain in my shoulder definitely threw things off and slowed it down. I was also taking too much rest between sets of thrusters. Frustrating.