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