9/26/16 – 10/1/16 – Training/Team Comp Prep

Mon A. Snatch; 6 singles @225-265# – rest 2 min – Done! Felt sharp. 225, 235, 245, 255, 265, 265  + 6-4-2 – 1:32, unbroken. Used 12″ Parellettes. Felt strong. deadlift 405# parallete kipping hspu rest 3 min 12-9-6 – 4:32, DL’s easy, strict hspu’s got tough. Had to do a bunch of singles on the last set. deadlift 275# strict hspu 2″ deficit + B1. Sorensen hold; 45 seconds x3; rest 15 sec B2. HS hold; 45 seconds x3; rest 2 min – Done. Felt great.  + locomotion/mobility work 20-30 min Tue 3 sets: 2 rounds For time: 35 DU 5 BBJO 30″” 10 pull ups 15 wall balls rest 2 min bw sets 3:13, 3:39, 3:41 – Felt great. Knocked this out early this morning. Went fast on the first set, then just kinda held on. All movement unbroken, I’d say theBBjo’s were the only thing that slowed down.  Wed For time: 10-10-10 assault bike cals 2-2-2 squat clean 205# + mobility work 20-30 min :58, this huuuuuuuurt. I tried to fail a clean. Almost did on the last set. Those last cleans were sketchy feeling. People say they’re legs give out, mine were seriously almost completely depleted of whatever the fuck makes them function. It was the weirdest feeling trying to clean that last set. So much fun. Thu  OFF Fri Easy self directed Sat OFF Sun...

AM Team Practice + PM Training (gymnastics)

AM: 9 min AMRAP: 60 cleans – 205# AMRAP A/B Cals in remainder + 10 min Easy Run  + Mobility This went great. We planned to congo line the squats with one of our guys doing 1 rep to every 3  of our cleans. Singles were too easy so we started doing tng doubles and we’ll def start with that.  Cleans took around 4:15-4:20. We ended with 189 calories, one guy would ride hard for about :20, then Me and the other  would peg it until wattage dropped to get around 10-12 calories. PM: Came back to the gym later on with Brandi and hopped in a short gymnastics emom with a buddy of mine. EMOM x 16: Min 1 – 2 LL RC – 14′ (I love practicing the fast descent. It’s getting better) Min 2 – 4 Strict HSPU’s – 8″ Min 3 – 6 Muscle Ups Min 4 – 5 Strict HSPU’s – 6″ Unbroken on everything except last set of strict hspus’. It’s funny the set of 4 @ 8″was easier than the set of 5 @ 6″. My guess is because it was following the Muscle Ups. Spent 10-15 minutes doing some Banded YTA work after words and mobility. Good session. I...

9/23/16 – AM Training + PM Mobility

A. Snatch; build to a tough single then drop to 80% and perform 1.1×4; rest 3 min – Worked up to 265#, missed 275 once and it felt pretty heavy. Used 215# for the clusters. Those felt fast and sharp. B. Back squat; 1 rep on the 20 seconds for 30 reps or till failure @80% 1rm (whichever comes first) – Used 380#, nasty. Finished all of it. This was a great challenge. wasn’t sure If I could get all 30 reps. Legs are smashed still today.  C1. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min C2. Natural knee extensions; 5 reps x3; rest 1 min C3. Crossunder lunges; 5 slow controlled reps x3/side; rest 1 min C4. Sumo good mornings; 10 reps x3/side; rest 1 min – All done. Love this accessory sstuff. Challenging after those squats. My legs were smoked. + mobility/locomotion work 15-20 min – Done. Felt great. PM: Came to the gym and cleaned the entire place. Just felt like doing something mindless for a few hours. Very...

9/21/16 – PM Training + PM Kickboxing

A. Banded Clean grip deadlift; 3 reps on the min for 10 min @50% 1rm + bands – reset on the floor each rep, lower from the top – Done. Used green band + 265#, felt fast and easy. I liked the speed work. + 15-12-9 DL 365# Deficit hspu – Used 9″ 6:28, fun/tough! 6/5/4 on first round of Dl’s, the 8/7 on HSPUs. 6/3/3 on 2nd round of DL’s, small sets on 2nd round of HSPU’s, 3/3/3 on last set of DL’s, then small sets and singles on final HSPU’s. Try to chip at them quickly. Failed 1 rep. Wanted to minimize it to that. Feels like first time doing a “metcon” in a long time. Had fun. + B1. Single leg split stance RDLs; 10-12×3/side; rest 1 min B2. Straddle Pancake stretch; 60 seconds x3; rest 1 min B3. Hollow body position reverse hyper bent knee straddle hold; 35 seconds x3; rest as needed – Done. All this work feels great. Used 70#’s on SL RDL’s. + PM – Kickboxing Had a Lulu Men’s league thing tonight and we all met up and did some sparring. Good times. Never learned to box before. Had a...

9/20/16 – AM Run + PM Training

AM: Got up early and took the pups for a short run then did some mobility work. PM: A. Weighted pull ups; amrap unbroken @60% 1rm x10; rest 30 sec (rest 4 min bw sets 5/6) – Used 53#, sets were 5,4,3,3 Rest 5,3,1,3,1 B. Hip bridge single arm DB floor press; 10-12×3/side; rest 1 min bw sides – Done with 70’s. Love these! LEft shoulder had much more trouble than the right. C1. Externally rotated parallete slide in-outs; 6 slow controleld reps- I really liked these as well. Awesome drill for what’s hopefully going to turn into a press-to handstand on parallettes if I want. x5; rest 1 min (https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod) C2. Single arm scapular ring rows; 12 reps x5/side; rest 1 min – Done. + Run 100m @tough aerobic pace rest 1 min x18 + mobility work 20-30 min Sprints done on the same hill. Felt great. Love these sessions. Feels great to get outside and use the park...