4/29/13 – AM Row Intervals + PM Training/Testing

AM Row 350m @90-95% rest 90 seconds x12 (rest 3 min bw sets 4/5, 8/9) 1:05 1:05 1:05 1:05 1:06 1:06 1:06 1:06 1:07 1:06 1:06 1:05 These felt pretty tough today. Maybe a little tired from the weekend, but this was my 90-95%. Still felt very in control, just not as powerful today. Still felt pretty good though. Body feels rested. Slept great last night. PM A. Power Clean and push jerk; 1, 1, 1, 1, 1, 1; rest 3 min – work on clean feel, go for it if feelin it, otherwise tech work 285#, 295#, 305#, 295#, 295#, 295# Wasn’t feeling a 1RM today so back it off a bit and worked on power clean. B. Snatch balance; 2 reps on the min for 10 min @63-65% Snatch 1RM Skipped. Shoulders and knees were not having it. Warming up with the bar took effort. + For time: 300# prowler 10m 10 355# DL 1 Rope ascent 20′ 300# prowler 10m 8 355# DL 2 Rope ascents 20′ 300# prowler 10m 6 355# DL 3 Rope ascents 20′ 300# prowler 10m 4 355# DL 4 Rope ascents 20′ 300# prowler 10m 2 355# DL 5 Rope ascents 20′ 17:18 Not a great effort today. Deadlifts felt easy, unbroken. Felt fine until up to the round of 4 rope climbs. Just didn’t have any push today so I just chalked it as an 80% effort and got some practice in. Kinda bugs me because this test looks fun. Rope climbs took me forever and still need a lot of work. A LOT. Pretty tired...

4/27/13 – AZ Day 3/3 Testing

AM 10:00 AM 12 Min. AMRAP: 6 UB Hang Power Clean – 195# 3 PHSPU’s – 1 abmat (roughly 10″) 9 + 1 PHSPU  http://www.youtube.com/watch?v=KoWAEVHa0jg&feature=youtu.be Not very happy with this. PHSPU’s gave me problems. Power cleans were not very strong either though. That’s twice this weekend they have slowed me down. I still felt I handled this ok, but still needs a lot of work. Best score was 13 rounds today. I’ll upload vid soon.  Rest a few hours PM: 1:00 For Time: “Amanda” 9, 7, 5 Muscleups Squat Snatch – 135# + 3 Rounds: 6 Squat cleans – 225# 18 T2B + 3 Rounds: 20 KB Snatches – 2pd (alternate every 5) 80 Double Unders 20:47 Amanda was done in 5 minutes. Went very slow MU’s were: 5/4, 3/2/2, 3/2 Snatches were: 3/3/3, 4/3, 1/1/1/2 Felt very in control + Cleans were quick singles T2B were: 6/6/6, 6/6/6, 6/6,3/3 Was really fighting to keep breathing down at this point. Cleans didn’t feel heavy. Was also fighting to keep lower back was tightening up. T2B Felt pretty good. Last 6 were tough, that’s it. + Was just grinding at this point. KB Snatches were strong but, lots of rests. DU’s were: 40/20/10/10, 40/40, UB Should NOT have broken any of them at this point. I was just really winded. Still felt I ended strong though. I’m starting to really like the grinders. Just tried to keep the lead the whole time. Travis was on my heels. Body feel pretty good. Not really sore any where. Hips are a little bit. I was pretty tired starting this last one, but not...

4/26/13 – AZ Day 2/3 Testing

AM: 10:00 4 round for time: Run 400m 7 Power Cleans – 225# 9:26 All singles on the power cleans. They felt really heavy today. Runs were ok. Last one was pretty slow. Wanted to TNG some but it just would have slowed me down on the run more. MO got me by about 30 seconds and he went tng on all sets. Travis beat me by :40 seconds and did all singles but just ran fast as hell. Not thrilled about this one, but I pushed hard. Rest a few hours PM: 2:00 For Time: 35, 25, 15 Box Jumps – 24″ Thrusters – 135# CTB Pullups Burpees 21:27 Slow box jumps with a bunch of step downs Thrusters were 6/6/6/6/6/5, 5/5/5/5/5, 5/5/5 Pullups were all sets of 5 except 10/5 on last set Burpees were steady for 35, slow on 25, and all out sprint on 15 Tough workout. Felt good to grind as usual though. Lower back lit up bad during 25 thrusters. Should have pushed harder in the middle as usual. Ended pretty strong I felt. This is just a tough combination of movements for me. Glad to put the work in. Feel pretty good about it. Body feels fine. Energy is fine. Ready for...

4/25/13 – AZ Day 1/3 Testing

AM: Every 90 second: 20 UB DU’s 1 Clean + 2 Jerk Start at 205- 315 Tie breaker is AMRAP Power Cleans Rest 30 seconds Row 400m for time. Made it to 315. Had to squat clean it. Jerks were fine Was pretty tired going in to the row. + Row was 1:04 Weight adjusted was 59.8 Hurt like hell. I think pace was 1:20-1:21 Was on the ground for a while after. Rest 2 hours PM: 10 Min. AMRAP: 1 Rope Climb – 15′ 10m Handstand Walk 10 Wallballs – 20# 10′ 9 + 1 Rope climb Felt pretty good on this. Rope climbs were not strong today. They just felt different than usual. HS walks were unbroken except the last 3 rounds. Wallballs easy. Breathing was the difficult part here. Fun workout though. Felt good to just...

4/23/13 – AZ Day 2 – AM Training + PM Testing

AM A. Squat Clean Cluster – 1.1.1 x 5 sets; rest 3-4 min. 265, 275, 285, 295, 305 Felt easy. Could have done 315. Good practice though. B. Clean from High Blocks – Build to max 275, 286, 297, 308x, 308x, 308, 319x, 319x Great practice. 319 was close. Just was aggressive in the catch. + Partner session: 20 WallBall UB – 30# 20 Pullups – UB Rest time while others are going. 4 sets. All UB. Felt great. Biceps were a little pumped. Breathing was great. Upper body is pretty sore. PM 8 Rounds For Time: 2 Power Cleans – 225# 12 Pistols 24 Double Unders 6:53 http://www.youtube.com/watch?v=IUwU2Pu87gY Cleans all quick doubles. Pistols steady but fairly urgent. Not super fast. DU’s all UB. I’m happy with how I did on this one. I went as fast as I could. Mo got me by about 30 seconds. Pistols were much faster. I’m happy with the progress my pistols have made. Knees are super tender right now. Right hurt is hurting pretty good. Going to ice and get a good stretch...