12/28/13 – AM A/D Recovery + PM Training

AM AD 60 min @Z1 – every 5 min get off and complete 10m HS walk, 20 sec FLR  Done. Feel great. PM A. Emom 12 min – (mod load for PS/PC, work speed) Odd – PS x 3, burpee x 4 Even – HPC x 3, box jump x 4 (cycle) Used 165 for power snatch, 185 for hpc’s. Felt really sharp today. Amped up. B1. 5 sets – Segmented clean DL x 2; rest 30 sec (275,285,295,305,315) B2. 3 wall walks; rest 2 min Done. DL’s felt really strong. Body feels stronger than yesterday. + 10 min @ 80%: 10 CTB chin up 200m row 10 HR push ups rest 5 min 8 min @ 85%: 50 DUs 3 bar MU 10 cal AD rest as needed 6 min @90%: 1 PC (95#) 1 burpee 2 PC (95#) 2 burpee etc……. 5 + 70m, felt smooth. All reps UB and sharp. + 5 + 45 DU’s, good breathing. I was able to roll on this one. Everything just feels fast today. + 10 round + 11 power cleans, kept a strong 90% pace until last 11 cleans. I went pretty hard to get those done in the 6min. All sets UB. Feeling really good about today. Body is all good except right shoulder is a little impinged from not staying active on a wall walk. This usually goes away after a day and some...

12/27/13 – AM Recovery + PM Training

AM RTW – “round the world” 1 min walk 1 min FLR on floor 1 min crawl 1 min run easy 1 min jump rope 1 min bike x 7 – all easy pace flush Done. Feeling good. PM A. Emom – Snatch – build to a solid speed single (add small per set) Started at 185, stopped at 235. Felt heavy today. B. 6 sets – every 2 min – Segmented snatch DL x 2 (245,255,265,275,285,295) Done. Feels strong. C. For time – 60 TTB (every fraction 3 burpees) 2:29 35/11/14 These felt really strong. Not sure I could have done it in 2 sets with short rest.  http://www.youtube.com/watch?v=8lUxX_IuEDs + 5-4-3-2-1 Front squat (245#) pHSPU 1:50 FS from ground. 8-9″ parallettes. Should have gone deeper. Felt good on this....

12/26/13 – AM A/D 30/30 + PM Training/MMM

AM AD 30 sec @ 90% Slow spin 30 sec x 36 (rest 5 min every 12 sets) Done. Felt great. About 83-84 rpm average. PM A. Jerk – build to a moderate single (mechanics focus) 365. Felt moderate today and realllllly sharp. Damn I should have gone for it. Feeling strong overhead right now. B.  Emom 6 min – Tng PC x 3 (255#) Done. Easy. Sharp C. 12 min Min 1 – CGBP x 5 Min 2 – DB bent row (DB in both hands) Min 3 – 1 RC 230 for bench 85# for DB’s legless rope climbs + 10 min amrap @80%: 10 cal AD 30 DUs unbroken 200m row rest 5 min 10 min amrp @80%: 5 S2OH (185#) 5 CTB chin up 200m run rest 5 min 10 min amrap @80%: 4 ring dips 5 box jumps (24”, cycle) 6 KB swing (2pd) 7 burpees 4 + 100m, good breathing. Could do this one all day. + 6 + 180m, Shoulders and chest got a little tight on this. It’s pretty cold out. + 7 + 4 bj’s, felt good....

12/25/13 – AM Recovery + PM Recovery

Merry Christmas! Got up, had a huge breakfast. Some gluten free pancakes with real maple syrup, eggs, bacon, sausage patties, and coffee. Great sleep last night. Brandi and I had our first Xmas eve together last night. Built a gingerbread house and watched the 1938 Christmas Carol. Awesome night. AM: 20 minutes RTW: Row A/D Static holds Some strict pullups lunges …Just got moving for the day. PM: Felt super ancy when I got home from visiting family all day. Could tell I wouldn’t sleep well that night so did some light fast intervals then went for a walk with the dog. 5 sets: 50m row – Hard 5 slam balls rest...