Monday 9/29

Gymnastics work - Done
+
A.  Snatch; 75% x 1 rep on the 30 seconds x 4, 80% x 1 rep on the 45 seconds x 4, 85% x 1 rep on the 60 seconds x 4 - 125#, 135#, 140#
B.  Tempo Clean (3 sec. pull to top of knee - then clean) x 2 reps @ 78% x 4 sets - 160#

This felt hard and I wasn't sure if I was doing it right.

C.  BS; 80% x 1 rep @ 1-2 sec. hold x 6 sets - 200#

Taking the rest of today and the week off until Friday. Feeling so so mentally and physically burnt out. Not having fun or excited to be in the gym. Feeling a lot of stress and pain on my body and noticing it's having a hard time recovering the last week or so. Need time. Will dominate again soon.

Saturday 9/27

Didn't film cause Im lazy and was taking things slow. Felt really nice to be able to get everything done and not have to be rushed in or out of the gym.

Started off with a workout with Liz...

10 min AMRAP

2 bar mu

4 HPC @125#

8 burpee over bar

12 rounds + 1 HPC

A.  DL @ 78% x 2 reps x 4 sets * 3 HIGH depth jumps after each set - 260#
B.  Power snatch off blocks @ knee @ 60-65% x 3 singles x 3 sets.. speed through the middle here - 110#
C.  Weighted ring dip @ 5.3.x.1 tempo x 3 reps x 4 sets - 20#
D.  Complete 150 ft. handstand walk for time Didn't time. Deceptively long.
+
800m sprint
rest 7 minutes
2
+
400m sprint
rest 5 minutes
3
+
200m sprint
rest 3 minutes
x4

Done. Hate that shit. Glad I did it though.

Friday 9/26

A.  Snatch; from ground + above knee (1+2) x 5 sets @ 70% - 115#

B.  BN jerk + frt rack jerk; 75% (2+2) x 2, 80% (1+1) x 4 - 170#, 180# felt heavy. Shoulders were lit this week.

170# This was kinda difficult from the rack

180#

C.  BS; 83% x 2 reps x 6 sets.. fast out of the bottom - 200#

D.  2 sets - 25 UB CTB pull ups - rest as needed - 21 on first set, 11 on second. Tired and hand was beginning to rip.

Vid of the first set

PM
3 rounds for time
21 double kb front rack hold walking lunge steps @ 55/35# per hand
15 C&J @ 135/95
9 MU

13:43
Nothing special to report.

Wednesday 9/24

Did the gymnastics for today beforehand. Brutal. Love that shit, but so so brutal on the upper body.

24 minutes on the clock - top of every 6 minutes
50 double unders
5 squat clean thrusters, 165/105#
5 Mu
500m row

4:18/4:19/4:24/4:13

Tuesday 9/23

Felt well enough to come in for PM after taking Monday night and Tuesday morning off. Yielded a good session aside from back tightening.

30 sec. amrap TnG PS @ 135/95 - 12/12/12
30 sec. amrap burpee over the barbell - 11/11/11
30 sec. am rap row for max calories - 4/6/6 first round I had to wait for rower to turn on
rest 5 minutes
x3


+
8 minute amrap @ 80% effort - steady breathing and moving here
20 ghd sit ups
20 back ext.
200m run

100m shy of 3 full rounds...couldn't run back, back seized up so hard. Almost cried.

Monday 9/22

A.  Snatch; 78% x 1 rep on the 45 seconds x 5 sets, 80-85% x 5 total reps - 130#/135#-140#

135#

140#

B.  Clean + HPC + FS - 4 attempts for a tough single - 145#, 155#, 160#, 165#-fail

145#

155#

160#

165# - fail, elbows slow/not dropping under

C.  BS; 75% of max w/ 3 sec. hold in bottoms  2 reps x 6 sets - 185#

D.  20 UB CTB pull ups x 3 sets - rest as needed bt. efforts

First set - UB, second set - UB, third set - 13/7

PM
24 minutes on the clock - top of every 6 minutes
50 double unders
5 squat clean thrusters, 165/105#
5 Mu
500m row

I didn't make it in, I also didn't make it in Tuesday either. My body is burnt out and I feel like Im getting sick. Dont like this.

Saturday 9/20

A.  Power Snatch 65% x 2 x 2, 70% x 2, 75% x 1 x 5 reps on the 75 seconds - 110#, 115#, 125#

110#

115#

125#

B.  Snatch RDL @ 80% x 5 x 3 - 135#

C.  Clean pull @ 75% of DL max x 4 reps x 3 sets - 255#

This was hard and I don't understand why so heavy cause it felt like a deadlift with a little more pasazz...

Friday 9/19

AM
Gymnastics work - Done
+
A.  Snatch; 75% x 2, 80% x 1 x 2, 85% x 1 x 2, 90% x 1, 75% x 2 - 125#, 130#, 140#, 150#, 125#

125#

130#

140#

150#

150#...I did it twice cause the first one felt sloppy and too forward

B.  BN Jerk + frt rack jerk; 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1 - 160#, 170#, 180#

160#

170#

180#

C.  Back Squat @ 80% x 2 reps x 6 sets - 200#

PM
30 minutes on the clock
first 15 minutes
9-6-3
FS @ 225 from the floor
Bar MU
4:21

second 15 minutes
3 rounds of
21 wall balls, 30/20#
18 kb swings, 70/55#
10 CTB
12 axle s2oh @ 135/95
10:50
UB everything first round. UB everything except wall balls for rounds 2 and 3. Shoulder disaster ughhhh...

Wednesday 9/17

AM
Gymnastics work - Done, deceivingly hard.
+
A.  Hang Clean from pause just over knee x 5 x 4 sets.. nothing over 70% - 125#, 135#x2, 140#

135#

140#

B.  Front Squat @ 75% x 2 reps x 5 sets @ 23x1 tempo - 160#

C.  Clean grip RDL to just below knee @ 24x1 tempo x 3 x 4 sets @ 60-65%of BS - 155#

D.1  Weighted pull up x 5 reps x 3 sets, rest 2 minutes *after each 5th rep drop the weight and do a chin over bar hold for 15 sec., rest 60 seconds - 25# overhand for holds
D.2 Pendlay row x 4 reps x 3 sets, rest 60 seconds - 105# learned they are from off the ground, not from a hang. Oops.

PM
60 sec. AD sprint @ max effort
rest 5-6 minutes
x4 rounds
20 cals, 17 cals, 16 cals, 15 cals
Really wasn't sure if I was going to vom or not coming off these. Brutal.

Tuesday 9/16

AM
warm up work
handstand walking - 100 ft.
double unders x 30-40 UB - focus on body positioning here x 3
+
A.  BN Jerk grip push press x 3 x 4 sets - 125#, 135#, 145#x2

145#

B.  Hang Power Clean - work up to a tough double in 4 attempts - 145#, 155#, 165#-fail on the second, 165#

155# Icky

165# fail attempt

165# better on the first one, kinda janky on the second rep

C.  Snatch lift off @ 90% x 3 x 4 sets.. pause for 3 sec. just over the knee - 165#

Back was a little rounded.

D.  E2MOTM; 10-15 UB strict HSPU x 4 sets - 15, 15, 12, 10

PM
5 minute amrap
9-6-3
PS @ 95/65#
box jump overs, 24/20"

4 reps shy of 3 full rounds. Stopped for a few seconds when the clock hit 5mins, but realized we started at the 1 min...

rest 15 minutes

3 rounds for time
15 C&J @ 115/75
15 burpees over the barbell

6 min flat

Monday 9/15

Gymnastics work - Done
+
A.  Snatch; 75% x 1 rep on the 30 seconds x 8 total reps
B.  Clean; 70% x 3, 75% x 3, 80% x 1, 85% x1, 90% x 1 x 3
I'll do these on Thursday. Came from Poconos to work in the AM and couldn't fit it all in PM sesh.

C.  BS; 70% @ 23x1 x 2 reps x 5 sets - 175#

D.  EMOM x 6 minutes; 5 MU… *if you can’t maintain this then drop down to a number and finish off the 30 reps - UB up to 6 min, 3/2

Min 1-5

Min 6

PM
24 minutes on the clock: top of every 6 minutes complete the following
400m run
15 CTB pull ups
6 squat cleans @ 185/125
400m row
5:06/5:09/5:34/6:19
So awful. Wtf.
Went UB on pullups first two rounds then the third round was 10/3/2, fourth round was 3 sets of 5

Saturday 9/13

A. power snatch +SPU: by feel x(2+3)x5 *2 second pause above knee/rep on power snatch  - 95#, 105#x2, 115#x2

95#

105#

115#

B. c&j: 75%x1x5(cluster@40 sec apart) - 150# 80%x1x5(cluster@50 sec apart) - 160#

150#

160#

C. 10 minute EmOM

odd = 3 DL @ 75% - 250#

even = 7-10 strict HSPU - Did 10

Deadlift - 250#

HSPU

+

30 minutes @ 70% effort

400m run

5 Mu

50m FW  @70/55#

10 T2B

50 double unders

20 ft. handstand walk
4 rounds + 26 DU

Friday 9/12

AM
gymnastics strength work - done
+
A  Snatch; (1 from floor + 2 from above knee) @ 65-70% x 5 sets - 110#x3, 115#x2

110#

115#

Tried to be faster though it was light.

B.  Clean pull from 2 sec. pause below the knee @ 85% of clean x 5 x 3 - 175#

Burning hand torture fest.

C.  Front Squat @ 85% x 3 reps x 4 sets - 185#

Psyched that I can finally do this consistently and without feeling like a weak baby giraffe. I think squats are coming along. Realized squeezing and engaging your butt do in fact make it easier to get out of that sticking point that I always fall into.

D.  CTB pull ups x 15 UB on the 2 minutes x 3 sets - UB, UB, 10-5

Very controlled and I think that makes it way less efficient. Timing, timing, timing...

Thursday 9/11

Active rest day

From Wednesday's AM
C.  Front Squat, 70-75% x 2 reps x 4 sets with a 3 sec. hold in the bottom - 155#x2,160#x2
D.  Pendlay row @ 31x2 x 5 reps x 4 sets - 100#
+
Decline bench sit ups

Then swam a bunch of laps. Forgot goggles though. Hit some walls then chilled in hot tub and stretched.

Wednesday 9/10

AM
gymnastics work week 11 day 2 - Did it, like the couplets
+
A.  SLO @ 85% of snatch x 5 x 3.. pause for 2 sec. just above knee - 140#

 Felt these in the booty.

B.  Front 1/4 squat w/ straps @ 100% of clean x 5 x 4.. hold final rep for 10 sec. on final rep - 200#

This was weird. Really happy was shown the right way to do these. 

Didn't have time to do C or D. Should have picked up the pace in the morning to get it all in, by the time I got back to Milford I figured the most productive thing to do was the metcon. So busy with work/stuff dealing with my apt at the moment..

PM
Monday night's sesh instead...

10.8.6.4.2

MU
BS @ 275/185
10:04

Apparently this was suppose to be a grinder and broken up into sets? Jeff was telling me that after I had already done this. Tried to go unbroken with everything, obviously that didn't happen. Went UB back squats which I guess it's cool cause those are weaker for me. Went 10, 6/2, 4/2, 3/1, 2 with MU. Really pissed I missed the last rep of MU on the 4th round. Still bumming hard about it but I guess fatigue mixed with getting off rhythm on the rings will do that...Oh well.