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.