1/29/14 – AM Recovery + PM Training

AM AD 60 min @Z1 – every 5 min get off and complete 30 sec ring FLR Done. All feeling good. Right shoulder still hurts occasionally. PM A. FS – build to a moderate double 335. Felt uncomfortable today. Not heavy, just uncomfortable and tight. B. Snatch; 2,2,1,1,1; rest 2-3 min (2s@85%, 1s@90%+) 235 x 2 sets, 245, 250, 255 Mechanics felt solid, pull felt week. I’m happy to hit 255 on a bad day. C. Segmented snatch DL + Snatch pull; 1.1 x 6; rest 2 min 275 – 325, increased 10# per set. Starting to love this tech work. + 14 min amrap @85%: 30 DUs unbroken 3 alternating DB snatch/arm (100#) 3 HPC (185#) 300m row rest 5 min 14 min amrap @90%: 3 squat clean thruster (160#) 5 HR push up 7 chin up 300m row rest 5 min 14 min amrap @95%: AD .5 miles 5 DL (160#) 4 MU 5 burpees (6″ target) 4 + 70m,  Nice and easy. Everything hurts though. + 5 + 110m, This felt better. Definitely speed up on this one. Movements were easier.  + 5 + .3 miles, MU’s ub and strong each set. I was just kinda rolling at this point. Tried to remember to end faster than the previous two. Had a great push at the end. I’m tired now. Going to eat and sleep a lot. Body aches, good week so...

1/28/14 – AM A/D Intervals + PM Training

AM AD 90 sec @90% slow spin AD 90 sec x 12 (rest 6 min after 6 sets) Done. Early this morning. Slept great though. Felt pretty good. Average 78-80 rpm, maybe 37 cal per 90 sec.  PM A. Jerk; 2,2,2; rest 3 min (2s@85-90% of 1 RM) 325, 335, 345. Felt strong and sharp today. Tech is getting better each week. B. Push press – build to a heavy single 305, 320, Big PR. Felt easy too. 305: http://www.youtube.com/watch?v=pRdQJIbCQ78 320: http://www.youtube.com/watch?v=aYMgBnzvRCA C. 6 sets – every 75 sec – Tng DL x 5, burpee over bar x 6 (mod load, speed focus, build small per set) 315 for all sets. Felt pretty good. Just kept it light and fast. + 6 min amrap @open pace 3 PS (100#) 3 box jump (24″) 5 PS 5 box jump 7 PS 7 box jump etc….. rest 6 min  6 min amrap @open pace: 2 S2OH (135#) 2 TTB 4 S2OH 4 TTB 6 S2OH 6 TTB etc….. 13 + 4 Power Snatch, felt ok. Kinda tired tonight. + 14 even. This felt strong. S2O felt really smooth. Kept t2b in short sets. Just kept moving the whole time. Not a TON of attack tonight though. 1st: http://www.youtube.com/watch?v=BQjHIToZrig 2nd:...

1/27/14 – AM Row 1k’s + PM Training

AM Row 1k @70% Aer rest walk 90 sec x 6 3:44.5 3:43.4 3:43.1 3:40.7 3:39.3 3:37.5 Felt great! PM A. BS @20X1; 2,2,1,1; rest 2-3 min (2S@85%, 1s@90%) 365 , 365, 385, 385 Felt heavy today. B. 5 sets – every 2 min – segmented clean DL + clean pull (275,285,295,305,315) Done. Felt pretty good. C. Emom 8 min – PC + clean (sets +255#) 255, 260, 265, 270, 275, 280, 285, 290, 295 Last 2 were tough. + AD max cals in 3 min rest 3 min 100 DUs 30 CTB chin ups 10 thrusters (185#) 20 CTB chin ups 15 thrusters (155#) 10 CTB chin ups 20 thrusters (135#) 100 DUs rest 3 min AMRAP CTB chin ups in 2 min 78, Not much drive today. This was like 85% + 13:06, Man I just felt tired on this. CTB’s were 6’s and 5’s. Thrusters 10, 8/7, then 10/5/5. + 34 Intensity wasn’t there tonight. I just tried to put my head down and get the work in. Happy with...

1/25/14 – AM A/D Recovery + PM Training

AM AD 60 min @Z1 – every 5 min get off and complete 3 GH raise, 25 sec L sit Done. Feeling good this morning. Shoulder hurt quite a bit during the night.  PM A. 10 sets – every 2 min – Jerk x 1 (HEAVY sets) 345 for all sets. Wanted to go heavy, but not so heavy that I couldn’t get some practice in. I think this is the first time I have backed off the weight a little bit and drilled. Felt good. B. 8 sets – every 30 sec – PC x 1 (255#+) Ended at 295. 5+ jumps. Did a few extra sets. Felt pretty good. Changing weight used up all the rest time. C. Unbroken CTB chin up ladder 4->10->4 5:16, Can go much faster. Did a regular kip but it felt really strong and sharp. Happy with how my pulling felt today. Didn’t feel fatigued. + for time: 50 HSPU 1:28, huge PR. 25/10/8/7 Felt great. Kip was on. http://www.youtube.com/watch?v=jr0JwiQ_xaE rest as needed 12 min amrap @open pace: 15 PS (75#) 30 DU 8+9 snatches. Felt ok. I was pretty tired rolling into this. Just tried to keep attacking and moving. All DU’s unbroken. Did 2 sets of 8/7 on snatches, then quick 5’s. I think my score from 2011 was 7+30 DU’s + 9 snatches in 10 minutes. It started with the Double Unders. Great week of training. I feel like I’m finally back in a good groove. Best I have felt in a while. Let’s...

1/24/14 – 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. Sub row for run. Balls cold and I didn’t want to go in and out of garage. Did some scap work during the 1 min walk. PM A. BS @20X1; 2,2,1,1; rest 2-3 min (only last single tough) 335, 365, 385, 415 415 felt great.  B. 10 sets – every 2 min – Snatch x 2 (build) 185, 195, 205, 210, 215 220, 235, 235, 240, 245 Damn these felt great tonight. I was trying to be conscious of my shoulder so the result was me nailing my technique tonight. Felt soo good. Didn’t plan to go really heavy and I just felt good. C. 6 sets – every 2 min – Segmented snatch DL + snatch pull (275,285,295,305,315,325) Done. Felt strong. http://www.youtube.com/watch?v=gb5vY6nYiAk + 3 sets for time @90%: 500m row 25 unbroken wall balls 15 burpees (6″ target) rest walk 3 min 3:41 3:39 3:25, went a bit faster on burpees. These felt great tonight. Breathing was awesome. Rowed just under a 1:50/500m. Maybe could have speed that up? But figured any faster might have been a bit more than 90% rest as needed for time: 10 FR axel bar lunge (160#) 30 TTB 20 FR axel bar lunge (160#) 20 TTB 30 FR axel bar lunge (160#) 10 TTB 8:24 First 10 lunges UB TTB – 10/10/5/5, real quick 10/10  on lunges 2nd set TTB – 10/5/5 15/10/5 last set of lunges. Tried...