5/10/13 – AM Training/Testing + PM Testing

8:30 AM A. OHS – work on G2O – prefer not under pressure – get to 3 reps tough Worked up to 285# with about 2 min rest between sets. Felt strong. Getting it overhead to my back is definitely not an issue. The OHS felt a little unstable. Would like to build some more confidence in it in the next few weeks. Although, I’m pretty sure 285# is a PR for 3. 295# is definitely doable. Breathing will just get tough. rest 2 min 30 burpee muscle ups 6:23 Not very happy with this. Perhaps I went out to fast. I did 15 in 2:30. Missed one rep at the end. Failed the dip. The dip became difficult for me. Breathing was pretty good. More of a ring dip/pressing endurance issue. rest as needed – 7 min. EMOM – 12 315# DL TnG x 7 – odd BJ’s – 30″ game pace – even 7-10 per set Done. Felt fine. Box jumps felt good. Deadlifts were ok. Grip was kind of tired from the previous work. 5:30 PM 100’s 100 Wallball – 60/20/10/10 100 CTB Pullups – 15/10/10/5’s 100 Pistols/alternating 100 Dumbbell Snatch 70#/alternating hand – grind Wallballs 60/20/10/10 as planned. This felt good. CTB’s 15/10/10/5/5/5/5/5/5/5/5, 3/3/3/3/3, 2/2/2/2/1/1 Pistols smooth and steady. DNF – 68 snatches Wallballs 3:23 CTB 7:09 Pistols 5:05 Started DB Snatch 16:11 in, 8:49 remaining to cap Camera didn’t make it but I believe I only got to 68 snatches. Did the first 10 in :47 Completed the next 10 in 1:27 The next 10 in 1:23 The next 10 in 1:22 My lower...

5/8/13 – AM Run Intervals + PM MMM

AM Run 400m @90% rest 1:1 x6 1:30 – Oops 1:23 1:23 1:23 1:23 1:20 Felt good today. Legs are a little tight and sluggish but not bad. Wasn’t quite warm enough for the first run. Was going to rest a few more minutes and start over, but just decided to get going. Turned out fine. Same track as usual PM 5 min amrap @85% 10 kbs 1.5 pood 10 burpees 200m row rest 3 min x3 2 + 40m 2 + 70m 2 + 120m Done. Felt great. Long warmup. Played aroudn with some burpee muscleups. Breathing felt good. Body feels pretty good. A little stiff, but not...

5/7/13 – AM “Jackie” + PM EMOM Training

AM “Jackie” Row 03:24.9 :10 transition 1:27 on thrusters :8 transition :31 on pullups 5:41 http://www.youtube.com/watch?v=HQ7hT65KgK4&feature=youtu.be Didn’t have a ton of fire this morning. Row felt way harder than it should have. Might have been all the repeats yesterday. This did not feel hard. The row just felt lazy and I went slow on the thrusters. I was hardly out of breathe. I think if I keep the row the same and just BLAZE through the thrusters I can shave off 20 seconds. Didn’t waste a ton of time on transitions. But, those will shorten too. Every second will count. PM A. Close grip bench press; build to a tough single 305#, probably a PR of sorts Felt good. Made lower back a little tight from over extending. http://www.youtube.com/watch?v=MGspKWmsv5s&feature=youtu.be + EMOM for 12 min: Odd- 3 tough OHS (from rack) Even- 4 muscle ups Done. 255#. Very tough. Last 2 sets were a grind. Haven’t heavy OHS in a while. Pretty happy to have done this 6 sets. Good practice. + EMOM for 12 min: Odd- 4 squat snatch 165# Even- 8 hspu kipping Done. Last 2 sets of Snatches easy tng. HSPU’s felt great kipping today. Technique is getting...

5/6/13 – AM Row Intervals + PM Testing/Training

AM Row 350m @90-95% rest 90 seconds x14 (rest 3 min bw sets 7/8) 1:04.7, 1:04.9 ,1:05.1, 1:06.0, 1:05.6, 1:05.5, 1:05.5 1:05.5, 1:06.1 ,1:05.6, 1:05.6, 1:05.3, 1:05.9, 1:04.1 ave 1:33.3, 430w Slept great last night. Body feels recovered. No soreness. Had a good meal this morning before knocking this out. These were pretty spicy. Especially the last 3. 5 strong pulls, then count to 5 six times. PM A. Power Clean; build to a 3rm TnG 285, 295 Felt good and sharp today. Caught the third just above parallel. I feel like this number should be higher though? B. Squat Clean; 3 reps on the min for 10 min 135# Done. Felt sharp. Good breathing work. + For time: 5 rope ascents – 20′ 10 CJ – 145 4 rope ascents – 20′ 8 CJ – 165 3 rope ascents – 20′ 6 CJ – 185 2 rope ascents – 20′ 4 CJ – 205 1 rope ascent – 20′ 2 CJ – 225 http://www.youtube.com/watch?v=azUs0ragsBo&feature=youtu.be 17:29 Not blazing fast, but it is definitely improvement in the rope climbs. CJ’s were easy. It was more of just resting between sets of climbs. I know these need to be faster. Technique is slowly getting better. 20′ is a whole different beast than 15 or 17′. The descent was actually what was killing me on these. Need to protect my leg better so I can just slide down and not try to clamp/reclamp and inch my way down. Felt in way more control this time than the last high volume rope climb...

5/4/13 – AM Airdyne Intervals + PM Testing + PM Z1 Row

AM Airdyne 30 seconds @85% Airdyne 30 seconds @50% x30 Done. Fasted, pretty much out of bed. Was a little tough to get going. First few sets were slow then felt great. Did an easy 5 min Z1 with a few :15-:20 sprints. Averaged 85-86 rpm. Closer to 87-88 on the last 10. During the ramp up from a few months ago, I think the highest average rpm towards the end was around 87-88. This is all based off my airdyne of course. Noon A. TnG squat snatch; build to a 10rm in 3 attempts 205X (only 7) Flat ran out of gas. 195X (only 9) missed last rep. Completely underestimated how tired my grip was today. Pull felt weaker than yday and grip was shot. Very frustrated that I didn’t hit anything. Need to sharpen up. Just tired today. I was using an Eleiko bar which spins way faster than I am used to. Didn’t feel right. Just felt off today. 205 Miss: http://www.youtube.com/watch?v=9nOr26Tqn2Y&feature=youtu.be 195 Miss: http://www.youtube.com/watch?v=yb3jzsfngPg&feature=youtu.be + for time: * 30 min time cap For time: 100 thrusters 115# 100 CTB chin ups 100 burpees 100 double unders 25:02 Thrusters were all sets of 5 CTB’s all sets of 5 Burpees were ok. I felt I handled them well. Maybe 1 half second break. Just tried to realize the workout was done after those. Double unders broke twice. Tried to focus I’m glad to have handled this the way I did.  I know the thrusters and ctb need to be faster. To be honest though, I was dog ass tired before doing this. Almost just skipped it. Glad...