1/18/17 – 1/31/17 – Pre Open Prep

18-Jan AM A. Power snatch; 3 reps on the min for 10 min @155# – Done. Felt sharp. Good tech work. B. Clean pulls; 3×3; rest 2 min – 365,375,375 for each set. Felt strong. + 10 rounds for time: 10 power clean 115# 6  burpee box jump overs 20″ 10 OHS 115# 22:00, This was a back blow up . Slightly frustrating as that was the major limiter. + C1. Single leg sorensen hold; 20 sec x4; rest 1 min C2. Single leg RDL; 8-10×4; rest 1 min C3. Barbell hip thrust; 10-12×4; rest 1 min Complex felt great on my back after wards. + mobility work 20-30 min PM all performed @140-160bpm True form 10 min Row 10 min Assault 10 min Ski erg 10 min watt bike 10 min Done. This felt great. Perfect sweat. True form into the row cramps up my lower calves really bad. Not a typically cramp, only on the eccentric portion of the row. Probably average around 145-150 this whole time. + mobility work 30-45 min 19-Jan OFF 20-Jan AM A. Squat snatch; 3 reps on the min for 10 min @155# – Done. These felt really sharp today. Spent a lot of time opening up my pecs/pec minor and it’s crazy the difference it makes.  B. RNT OHS; 10 reps x4; rest 1 min – Done. Love these. + Met-con on your own with Brannon (pull focused, 8-15 min time domain, light load, higher rep) 12 min AMRAP: Ascending reps: 3,6,9,12,etc. Deadlift – 225# Bar Facing Burpees TTB 6 burpees into the round of 21. So I finished the deadlifts. TTB smallest sets were 8/6/4 on...

1/9/17 – 1/17/17 – Training/Wodapalooza

9-Jan AM A. Squat snatch x1/hang squat sntch x1/OHS x1 – 1 complex on the min  for 12 min @135# working technique and positions – Spent a while tinkering with left shoulder working some PAILS/RAILS & SA DB OHS. By the end of it, snatches felt amazing and sharp. + Row 1k @3:20-3:30 pace 30 DB thrusters 40# – Row felt good, DB thrusters unbroken. Shoulders were lit afterwards. rest 5 min actively Assault bike 3 min @325 watts 30 DB power snatch 70# (alt’ing) – A/B was moderately easy, DB snatches were aggressive pace and good breathing. rest 5 min actively Row 1k @3:20-3:30 pace 60 wall balls – Row was a little harder, but not terrible. Went 30/30 on wallballs. Was feeling spicy after that one. rest 5 min actively Assault bike 3 min @325 watts 40 single arm OHS (35#, switch arms after ten reps) –A/B Felt strong, SA OHS burned like crazy because of fast turnover. + mobility work 20-30 min – Hips 90/90 PAILS/RAILS PM (same session as Kyle Spears if you want to jump in with him) Assault bike 10 min @300 watts Row 10 min @1:55 Ski erg 10 min @1:55 Watt bike 10 min @225 watts – All of these felt great and were a good sweat but the pace on the ski was tough for me to hold after the row. I ended staying mostly around 2:00-2:02 based on upper body fatigue. + A1. Single leg RDL; 8-10×3; rest 1 min A2. Back and foot elevated hip thrust; 6 reps x3/side; rest 1 min A3. Single leg sorensen hold; 20 seconds x3/side;...

1/2/17 – 1/8/17 – Training Think Tank

Jan – 2 AM w/ Kyle Spears: A. BS: 3 reps x 5 sets @ 315#. Haven’t squatted heavy much lately so this felt really good. + 12 min AMRAP: 0-4: 12 cal Row 12 Burpee Over Erg 12 Wallball – 30# 4-8: 16 cal Row 16 Burpee Over Erg 16 Wallball – 30# 8-12: 24 cal Row 24 Burpee Over Erg 24 Wallball – 30#  I got 5 burpees into the round of 24, but started the round with 24 burpees, This was an interesting format. I think the best way to tally it is to just count total reps, because everyone would be at a different movement when the reps would increase based on the time window. Kyle was about 15 burpees ahead of me. Good session. PM: 4 sets: A/B 3 min @ 67-69 RPM Rest 1 min Row 3 min @ 1:46 pace Rest 1 min Rest 5 min b/t sets 2&3 This was tough, but fun! A/B was easily much harder for me than the row pace. The last bike I had to back off a bit as I was starting to spill over. HR was getting into high 170’s.  + Hip Movement Protocol w/ Kyle. Good start to the week. Feeling good.   Jan-3 w/Spears AM: A. Power Snatch Clusters: 1.1.1.1.1 x 5; rest :10; Rest 2 min – 185, 185, 195, 195, 205. Felt strong. A little shaky on the shoulder. + 4 sets: 5 MU Rest :30 10 Strict HSPU’s Rest :30 15 CTB Rest :30 15 Kip HSPU’s Rest :30 15 TTB Rest 4 min – all unbroken, last set got a little tough. Great gymnastics session....