Saturday August 30th, 2014

SATURDAY:

A. HBBS Backsquat: 10 x 2 @65% of max established Monday. Begin a set every :60

Hit #40 on Monday, used #225 today, no issues, these felt solid.

B. Strict Press: 4 x 3 31X2; increase weight per set

worked up to #135 on this, felt weak overhead...

then
21-15-9 HSPU, Deadlifts #225

Finished in 7:34, struggled on the HSPU. Deadlifts were solid, finished unbroken at the end, but had it handed to me with the HSPU, most I strung together was 6, most of the 21s were singles, took 2 minutes to finish those. 

Tuesday through Thursday Training

I got a bit behind on my posts this week, so here's the recap of my training:
Tuesday
3 rounds Not for time: 

30 UB double unders

10 TTB

10 alternating pistols

All unbroken, still progressing on the pistols

A. 1 HPC + 1 HC (full squat).

1 @ #135, 2 @ #140, 2 @ #150, 1 @ #160, 3 @ #180

All felt pretty solid, except for the 2nd of the 3 reps at #180, just felt like a mess. 

B. Front Squat: Work to a max with the 31X1 tempo.

Hit #275

Then:

6:00 Cap: 1000m row, in remaining time, CTB pullups

Held the row in the 1:40s, didn't feel good. 25 CTB pull-ups - all singles, felt like a mess!
rest

6:00 Cap: 1000m row. In remaining time, PC #165

Held the row in the 1:40s, didn't feel good again. 21 power cleans, felt good. Should've have moved faster!

rest

1000m row. In remaining time, burpees jumping to a target 6" above max reach

Row bumped into the 1:50s, didn't feel like I had much power in the stroke. Finished with 30 burpees. 

WEDNESDAY:
A. Split jerk:: 155 x 1, rest 2:00; #175 x 1, rest 2:00; #185 X 1 rest 2:00 205 x 1, rest 2:00; 225 x 1,missed 2x at #225 then hit it, didn't have anything above it today. I felt really spent at this point.
B. Deficit clean grip deadlift 3" x 4 reps, 31X1; rest as needed went #225, #255, #275 - these felt solid (first set felt quick) should have gone higher.
Then:
EMOM 10:
1 pullup, 1 CTB, 1 Bar MU (do this UB. If you drop off or fail a rep, move onto the next set on the minute)
Failed the MU on the first 4 attempts, hit the last 6. I need to get better poisitioning on these and more hip pop (I think).

THURSDAY
A. Snatch high pulls clusters. 6 x 1.1 :10 between reps, rest 2:00. 

Worked up to #185 for the last 4 sets. Felt ok. 

B. OHS - from the ground. 4 x 3 2011. rest 2:00

Hit #200 for a triple, up #15 from my last triple attempt. These felt solid!

Then:
8:00 AMRAP - 200m row, 5 power cleans #135 , 12 ttb

Finished 4 rounds and 50m. Went unbroken on all power cleans and the first 2 sets of T2B. 

rest 4:00
8:00 AMRAP - 50 double unders, 8 push press #115, 12 box step up, down

Finished 4 rounds and 26 DUs. Wheels came off on the DUs a bit. Watching the video of this segment, I need to cycle the push press quicker and not over-arch!

rest 4:00

8:00 AMRAP - 200 m run, 8 WB #30, 10 pull ups, 12 KBS #53

This was bad. Wheels came off! I was very slow on the runs. The WBs were solid, no problem, the pull-ups were pretty good, hit 8ish butterfly then lost rhythm. KBS were not an issue. The run did me in!(Although it was probably not the "run" but overall fatigue. 

I felt the week ended better than the middle part when I wasn't hitting those split jerks! I like where I finished on the OHS...now we'll see how Saturday progresses...HSPU...

Monday August 25th, 2014

MONDAY

A. Snatch technique work: 1 Snatch + 1 drop snatch.

Worked up to #115 on this, couldn't lock out #125 on the drop. My right shoulder was a bit tweaky, felt like I ran into a wall on that side.

B. HBBS: work to a max at a 31X1 -

hit #340 (PR) felt good, couldn't stand the #345 up. I think if I was feeling a bit better, I could hit #350

Then:

5 rounds: 30 UB wallballs, 3 rope climbs; rest 4:00

Round 1 - 1:32
Round 2 - 1:29
Round 3 - 1:25
Round 4 - 1:32
Round 5 - 1:32

Felt solid, did burn my finger on the next to last rope climb, first time ever...

Then:

10:00 Z1 on the bike.

Wednesday August 20th, 2014

WEDNESDAY:
A. Split jerk from blocks: 155 x 2, rest 2:00; #175 x 2, rest 2:00; #185 X 1 rest 2:00 #195 x 1, rest 2:00, 205 x 1, rest 2:00; 225 x 1, rest 3:00; #230 x 1, rest 3:00; #235 x 1 rest as needed, #240.

I hit everything but the #240, the #235 was not pretty today. I din't feel like I had the bounce I had last week. #240 felt very heavy! Also felt like my shoulder were running into a brick wall overhead, couldn't get them loose. Felt very fatigued from yesterday.



B. RDL 3 x 2, 31X1; rest as needed - hit these at #275, no issues, probably should have gone #305

Then:
EMOM 12:

1st: 4-7 pullups - hit most in the 5-7 range, butterfly is feeling better
2nd: 4-6 CTB pullups - no butterfly on these yet, bit of a mess really, 4-5
3rd: 1-3 Bar MU's - hit singles, and only hit 2 in the first set. Felt off, no hip pop, haven't figured out how to cycle yet, and still a bit sketched out from busting my ribs up on them about this time last year...

Then:

For time: 30 box jump overs, 24"

Finished in 59s, got a bit fatigued on these, and a bit off center, I think I should be in low 50s, and possible sub-50s with a nit of work.

Afterwards the ALS Ice Bucket Challenge actually made me feel pretty good!

Tuesday August 19th, 2014

Tuesday
3 rounds Not for time: 

nose-to-wall hold (wallwalk into it), 60 seconds; 

10-12 alternating pistols; 

4 strict HSPU

All of these were tough! I have to clean up these movements with some extra mobility and that strict OH strength!

A. 1 hang-clean PULL then 1 hang-power clean then 1 hang clean. Build to a heavy in 15 minutes

Worked up to #200. 

B. Front Squat: 2-2-2-2 31X1 rest 3:00 

#255 - #255 - #255 - #265 - these felt pretty solid today. 

Then:

3 rounds, all out:

2:30 cap: 500m row, in remaining time amrap squat cleans #135. Rest 2:00

Finished with 17 cleans (6-6-5). Row really fell off on this one! I haven't been able to hold the 500 split in the 1:30s lately!

+

3 rounds all out:

2:30 cap: 400m run, in remaining time, AMRAP burpees. Rest 2:00

FInished with 44 burpees. Runs were slow (1:40ish)
+

3 rounds all out:

2:30 time cap: 50 AD Calories, in remaining time, double unders.

Finished 20 DUs each round, AD smoked me!

Monday August 18th, 2014

MONDAY

A. Snatch Balance + OHS - 1 + 1, pause :02 in the hole. Rest as needed. Worked up to #145 on this, felt solid!
B. Snatch, #125, 10 x 1 rep, begin a set every :30 - had a miss on round 6, otherwise felt good!
C. HBBS: 2-2-2 rest, 31X1 - went #275 - #295 - #305, getting a bit more comfortable under the #300s



Then:

5 rounds: 25 UB wallballs, 2 rope climbs; rest 2:00

Round 1 - 1:05
Round 2 - 1:03
Round 3 - 1:04
Round 4 - 1:05
Round 5 - 1:04

Felt solid throughout, had a nice rhythm to the wall balls.

Then:

10:00 Z1 on the AD.

Finishing out the Week

THURSDAY

A. 2-position Hang Snatch - mid thigh then below knee: build to a tough single in no more than 15 minutes: Worked up to #150, the mid thigh was a bit sketchy coming out of the bottom, the below the knee felt good!



Then:

6 minute AMRAP

Run 100m

6 box jumps (step down) 24"

8 alt DB snatches, #70

Finished 4 rounds and 100 meter run. The runs felt slow! 

rest 4:00
6 minute AMRAP

4 burpee muscle ups

5 power snatch, #125

Finished 3 rounds, 4 muscle ups (no fails) and 2 power snatches. I took my time before hitting the muscles ups to make sure I didn't fail any. I was a bit conservative on the snatches in round 1, all singles, I started cycling them more as I progressed.  I think 4+ rounds are very doable for me.

rest 4:00
6 minute AMRAP

30 double unders

7 HSPU

8 HPC #125

3 rounds, 30 DUs, 7 HSPU, and 7 HPC. Almost hit 4 full rounds, the HSPU were a sticking point again. All DUs and HPC were unbroken.

SATURDAY:

A. 1 set amrap muscle ups - only hit 4, just not feeling these today.

B. 10 minutes HSW Practice - still very much a struggle.

C. Clean gauntlet: 1 clean (squat or power) every minute adding #20 each rep. Topped out at #235, then hit #240. Tried #245 (my PR, but couldn't get under it). I definitely need to work my squat cleans and my catch on the power cleans. #SlowElbows!

1 set:
15 CTB pullups; 10 burpee box jump overs; 4 STO, #185

finished in 2:05, not rhythm on the Pull-ups today. I've noticed lately that when the barbell gets heavy after the body-weight movements, I really struggle! Going from the ground with it I went single-single-double. I wasn't trusting the power jerk!

rest as needed

1 set:
10 deficit HSPU 6"
1 rope climb
100' farmer carry, #100 per hand

finished in 2:10, HSPU are a huge weakness for me! All singles on those today. 

August 12th and 13th, 2014

TUESDAY
3 rounds Not for time: nose-to-wall hold (wallwalk into it), 60 seconds; 10 hip extensions; 10-12 alternating pistols;

The NTW holds are still tough, especially on my wrists. Pistols are still a struggle as well, no ankle mobility

A. 1 hang-clean PULL then 1 hang-clean: topped out at #195 on this one, wasn't feeling it.

B. Front Squat: 3-3-3 31X1 rest 3:00 - hit #225, #235, #245 and the last set felt the best.

Then:

3 rounds, all out:
4 clean and jerks, #165, 250 m row, rest 1:00

I finished the rounds in 1:18, 1:23 and 1:19. I went unbroken on the C&J, need to clean up the technique on these. I held the row in the 1:30s

then
3 rounds all out:
8 KBS #70, 10 burpees, 8 KBS #70, rest 1:00

I finished in 1:07, 1:07, 1:08, the burpees really got me on the last round.

3 rounds all out:
20 cal AD AFAP, 40 DU, rest 1:00

I finished in 1:25, 1:24, and 1:21. I felt really good for the first 12-14 calories, and then I felt like a truck hit me! Broke only once on the DUs. 

I was a bit disappointed on my cleans and front squats, but felt good on the metcon stuff.

WEDNESDAY:

A. Split jerk from blocks: 135 x 2, rest 2:00. 155 x 2, rest 2:00; #175 x 1, rest 2:00; #195 x 1, rest 2:00, 205 x 1, rest 2:00; 225 x 1, rest 3:00; #230 x 1, rest 3:00; #235 x 1

Finished at #235 and felt solid with it!

B. RDL 3 x 2-3, 31X1; hit #225, #225 and #235. Felt solid.

Then:

EMOM 10:
Evens: 10 walking lunges, #125 overhead
Odds: 5 WB #30, 5 Toes to bar

The OH lunges were tough!!! Not any issues with the WB/TTBs, usually had over 30s to recover.

Then:

For time: 50 pull-ups, mandatory sets of 3, short rests

Finished in 2:27, shaving well over 30s off the 50 from last week, felt really good on the early sets then dropped off quite a bit. 

Monday August 11th, 2014

MONDAY

A. Snatch Balance: 3-3-3 rest 2:00

#95, #125, #135 - these were a struggle this morning.

B. Snatch, #115, 12 x 1 rep, begin a set every :30

These felt solid, except for the 1 miss I had, lost focus on that one.

C. HBBS: 3-3-3 3:00 rest, 31X1

#285, #295, #305 - these felt tough, although #305 felt better than #295.

Then:
5 rounds: 

20 UB Wall Balls

10 pull-ups

rest 2:00

Round 1 - 1:02

Round 2 - 56s

Round 3 - 59s

Round 4 - 1:01

Round 5 - 51s

Finished all rounds unbroken. I feel like I had a very good rhythm to the wall balls. The pull-ups were a mess until the last round. I didn't drop off the bar, but I could not string them together. The last round the butterfly kip technique finally clicked. I hit these unbroken. It felt awesome! I hope that I can continue and build on this skill! 

Then:
10:00 of AirDyne at Z1 - it is what it is...

August 6th and 7th - 2014

WEDNESDAY
A. Split jerk building to a heavy single - Worked up to #230, flet pretty solid on all of these.

B. Deadlift: 10 x 3 @ 275, went smooth

Then:
EMOM 12:
Evens: 8 walking lunges, #145 overhead
Odds: 10 Toes to bar

TTB were not an issue, I was able to go unbroken on these. The OH walking lunges were another story, #145 was very tough! Broke near the end on some. 
Then:
For time: 50 pull-ups, min sets of 5 - these were very tough on me, did in sets of 5 and finished in 3:10, the last time I did this I was sub 2 minutes, just not feeling the pull-ups right now.


THURSDAY:
A. 2-position Hang Snatch - mid thigh then below knee: build to a tough single in no more than 15 minutes - I worked up to #145, these felt pretty solid, if I and gone a little faster, I think I could have topped out at a higher single. 

Then:
8 minuteAMRAP

Row 250m, 10 wallball, 8 alt DB snatches, #70

finished 3 rounds and 6 wall balls. This one go tougher in the later rounds, DB snatches got spicy.

rest 4:00

8 minuteAMRAP

15 AD cals, 2 burpee muscle ups

Finished 4 rounds and 10 calories on the AD. This was solid, no misses on the muscle ups. 

rest 4:00
8 minute AMRAP

25 double unders, 6 HSPU, 8 KBS #70

Finished 4 rounds and 25 DUs, 6 HSPU and 4 KBS. Went unbroken on the first round, broke the HSPU into 3-3 on rounds 2, then came apart a bit in round 3 on them. Still, it was an improvement. 

Overall these two days felt very solid!

Tuesday August 4th, 2014

3 rounds Not for time: 

nose-to-wall hold (wallwalk into it), 60 seconds

5-8 CTB pull ups

10 alternating pistols

Held 60s on the N-T-W, very tough to hold inverted like that right now. Hit 5, 7, 5 strict CTB pull-ups. This was tougher than I thought, probably didn't rest enough from the overhead hold. The pistols were a struggle.

A. Hang power clean: Build to a 3RM

Worked up to #205, which is the same weight I hit for a 2RM last week. Form was not great on reps 2 and 3, got really wide with my legs. 

B. Front Squat: 4-4-4 31X1 rest 3:00

#205 - #225 - #245 - the last set was very tough for me. 

Then:
3 rounds: 4 hang power cleans, #165, 200m run, rest 1:00

Round 1 - 52s

Round 2 - 49s

Round 3 - 50s

The run felt much better than last week, the #165 wasn't much different than the #155. Felt solid on this one.

then
3 rounds: 10 KBS #70, 10 burpees rest 1:00

Round 1 - 41

Round 2 - 40

Round 3 - 38

Felt much better on burpees today than I have been feeling.

then 3 rounds: 10 cal AD AFAP, 35 DU rest 1:00

Round 1 - 40s - unbroken DUs

Round 2 - 43s - 1 break

Round 3 - 39s - unbroken DUs

this felt solid.

Monday August 4th, 2014

A. Snatch Balance: 2-2-2 rest 2:00 (light and fast under the bar)

Went #95, #125, #135 - struggled a bit with these this morning.

B. Snatch: EMOM 10 x 2, 

started light and worked up to 2 at #160. Things felt good so I hit a couple of singles at the end at #165 and #170. These felt good, tried #175 and didn't trust the technique and pulled real early with arms and couldn't get under it.

C. HBBS: 4-4-4 3:00 rest, 31X1 at #275, #285, #285

These were tough coming out of the bottom after the slow decent.

Then:

5 rounds: 15 unbroken wallballs, 1 rope climb; rest 2:00 between

Rd 1 - 40s

Rd 2 - 35s

Rd 3 - 33s

Rd 4 - 35 s

Rd 5 - 35s

Wall balls felt very solid throughout all sets. I didn't quite get a good leg wrap on the first round of rope climbs.

Then:
10:00 AirDyne at Z1