Tuesday 1/27

Did Monday's gymnastics

A. Power Snatch; 85% of last weeks single; 2 reps x 5 sets *not TnG - 125#
B. BN Strict press; 90%x3 x 3 sets - 95#
C. CDL; 100%x5, 105%x5x2, 110%x5x2 sets - 210#, 215#, 220#

accessory work
static back ext. hold off GHD x 20 sec. x 3
handstand walking x 50ft. x3

PM
15 minute amrap @ 80% effort
35 cal row
15 strict HSPU
10 PC @ 135#
3 rounds + 7 cals

rest 5 minutes

15 minute amrap @ 80% effort
10 T2B
15 strict dips on p-bars
35 double unders
4 rounds + 15 dips

These two workouts made me feel like a loser

Monday 1/26

A. Snatch; 75%x3, 80%x3, 85%x3, 90%x2 - 130#, 140#, 145#, 155#

145#

155#

B. Clean - EmoM x 8 minutes .. starting @ 65% and building to 90%.. level off @ 90% for last 3 reps *one rep each minute - Leveled off at 185# built after that and hit 195#, 205#, 210#, then attempted 215# twice

185#

C. Front Squat; 75%x5 reps x 3 sets - 165#

PM
For time:
50/40/30/20/10 - UB wall balls, 20/16#
10.8.6.4.2 -MU

14:54

Not unbroken, but I tried really hard each time to get as many as I could before breaking down on wall balls. It was suppose to be to the 10ft target right? 

Mu up went 5/5, 4/4, 3/3, 4, 2

rest 3 minutes

100 ft. handstand walk for time
1:13

Saturday 1/24

skill work
50ft. handstand walk x 4 rounds Strict freestanding hspu
l-sit hold x 20 sec. x 4 rounds
Done

A. Power Clean TnG Cluster; 2.2.2 x 3, rest 10 sec., rest 90 seconds - 135#, 145#, 155#

Did this set after the workout. As you can see, I completely reverted back to bad old habits.

B. Snatch RDL @ 90%x5 x 3 sets - 155#
Brother was in town so I ended up doing the performance class workout with him
5.4.3.2.1
wall walk
30m FW @ 70/55#
Ryan had me do 5 wall walks each round and 3 up and back lengths across the gym. Not sure what that comes out to be, but I think it was more than 30m

rest 3 minutes

1K row
50 kb swings, 55/35#
1K row

This really blew. Wasnt aware of time. Just was aware that everything in me wanted to die.

Then played around and got my first 2 backward roll to support

Friday 1/23

AM
A. BN grip push press + OHS; build to a tough set @ 1+1 in 4 attempts *work on a closer grip then snatch grip here - Worked up to 165#

165#

B. C&J; 70%x3, 75%x3, 80%x3, 85%x3 - 145#, 155#, 165#, 175#

175#

C. SDL; 100%x5x2, 105%x5x2 - 175#, 185#

175#

*after each set do 2 HIGH box jumps - Jumped onto the jerk boxes for this. Destroyed my shin the first try, but after that it was smooth
+
gymnastics work - day 3 week 29 - Done CTB feeling real good
*for this part today.. change the kipping CTB to 12-15 unbroken butterfly cTB pull ups

PM
Complete as many rounds as possible in 12 minutes of:
50/35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent *legless
11 rounds...holy hell. DB thruster is so awkward

Wednesday 1/21

AM
A. Muscle Snatch + Hang Snatch x 2+2 x 6 sets — off feel - 85#x2, 90#, 95#, 100#x2

100#

B. BS; 75% x 3 reps on the 2 minutes x 14 minutes - 190#
C.  Strict cTB pull up x 3 reps w/ good 1 sec. CTB hold x 3 sets - Done
+
gymnastics work - day 2 week 29
+
40 sec. AB sprint @ max effort
rest 5 minutes
x2 rounds
PM
45 minute amrap
1K row @ 90%
50 cal on AB @ 60% effort
4 rounds + 35m row
Didn't have the time or will power to do the gymnastics and the sprints. Did an hours worth of accessory stuff after warming up. Lots of planks/glute ham work/X band walking.

Super hard getting back into it after this weekend. There was a lot of pseudo resting after wza and I dont think my cns has recovered fully yet as I was struggling at keeping my split and watts up during the workout.

Monday 1/12

gymnastics work - week 28, day 1 - Done
*for the second gymnastics triplet, switch the kipping MU to butterfly CTB pull ups (weighted w/ a vest x 10-12 reps)
+
A. Snatch; 75%x5, 80%x4, 85%x3, 90%x2 (75-85% are done on the minute… 90% is done on the 2 minutes).. rest as needed bt. % increase - 130#, 140#, 150#, 160#

150#

160# missed this but ended up getting it off video

B. BN Strict press; 10.8.6.4
C. Front Squat; 80% x 4 reps x 3 sets *first rep is 23x1 tempo, rest 2-4 are no pauses - 170# felt so so heavy

pm
3 rounds - each for time
15 barbell facing burpees
12 thrusters, 135/95
9 MU
rest 60 sec. bt. rounds.. track times of each round
3:58/3:53/4:40
Went unintentionally slow on this. Body felt heavy. Ub thrusters. 3's and 4's on MU. Did first round in UGG boots.

Saturday 1/10

While on our way to Syracuse, NY, Bry and I stopped at Crossfit Albany to do a workout...

"Luke"
500m Row
15 Clean and Jerk, 155/105
500m Row
30 Toes to Bar
500m Row
45 Wall Balls, 20/14 - Did to 10ft.
500m Row
45 Kettlebell Swings, 1.5-pood/1-pood
500m Row
30 Ring Dips - Did them strict
500m Row
15 Lunges, 155/105 - Did as overhead walking lunges
500m Row

32:07
Horrendous.

Friday 1/9

Gymnastics work - Done
+
A.  Snatch balance + OHS; 2+2 x 3 sets then 1+1 x 3 sets… each OHS @ 23x1 tempo - 125#, 145#, 165# for the doubles, 175#, 185#, 195# for the singles

165#

185#

195#

B.  C&J; 85% x 2 singles x 3 sets - 175#

C.  Hang Muscle Santch + Hip power snatch; (2+3) x 3 sets - 95#

A little spastic on the muscle snatches

D.  Every 30 sec. do 2-3 unbroken MU x 5 minutes - Alternated between 2 and 3 each time

PM
12 minute amrap
15 cal row
12 FS, 115/75
9 CTB pull up
5 rounds + 7 cals back tightened up like a bitch on the front squats. Not sure if it was from all the stuff earlier that morning or just not engaging where I should have and coming off the row. CTB felt stellar.

Wednesday 1/7

Gymnastics work - day 2 week 27 - Done
+
A.  Hip Clean x 3 x 5.. building a bit across the board from last week - Built to 175# but only for a double...twice

B.  BS; 75% x 5 reps x 3 sets.. first rep is 23x1.. rep 2-5 are no pause, then do 1 set am rap @ 23x1 tempo - 190# Didn't have time to do the amrap although not really sure how far I would have gotten. Maybe 2 or 3

C.  1/4 FS @ 105% x 5 x 4 sets - 245# Not an accurate percentage but it was good fair difficulty

PM
40 minutes on the AB
@ 250/175 watts
every 4th minute run 400m @ 1:20-1:25 for males and 1:40-1:55 for females Sub 1:45 on ski erg, but done and was ok. Fast turnover after a while that made it shitty towards the end.

Monday 1/5

A. Snatch; 70% x 5 - 125# , 75% x5 - 135#, 80% x5 - 140#, 85% x5 - 150# -these are not TnG.. rest as needed bt. reps, rest 2 minutes bt. %’s

150#

B. BN Strict press; 10.10.8.6.. building from last week - 65#, 70#, 75#, 80#
C. Front Squat @ 75% x 5 reps x 3 sets - 160# taken from floor

160#

D. Clean RDL @ 105% x 3 x 3.. be slow and deliberate here with the movement and pull.. feel the positions of the clean - 220#

PM
30 sec. amrap MU
rest 60 sec.
30 sec. amrap cleans @ 225/155
rest 60 sec.
30 sec. amrap Bar Mu
rest 60 sec.
30 sec. amrap burpee box jump, 30/24”
rest 2 minutes
x4 rounds

Round 1 - 8/5/6/9
Round 2 - 7/4/6/9
Round 3 - 6/3/5/10
Round 4 - 5/4/5/10

My arms felt like they were deflated tires after this was over. Did a ton of bar mu on saturday and was feeling it today. Also felt super heavy on the movements and generally not great. What would normally be a workout I crush, I felt crushed. This may be due in part that I am still feeling kind of sick and it carried over into today (Tuesday) where I dont feel well enough, or maybe just dumb enough, to workout later. I really need to get better and pushing it last night didnt help.

Saturday 1/3

First day back into it after having a bad cold.

A.  Power Clean from blocks above knee; 65% x5 - 135#, 70% x 5 - 140#, 75% x 5 - 150#, 80% x5 - 160#

160#

B.  SDL @ 90% x 5 - 155#, 95% x 5 - 160#, 100% x 5 - 170#, 105% x 5 x 2 - 180#
*after each set do max effort broad jump
C.  14 minute EMOM
odd = 4 TnG push press - 135# for 2 rounds, 130# for the rest
even = heavy kb swing x 10 reps - russian height only - 70#
+
500m rows @ .5 sec. faster hold
rest 2 minutes
x8 sets

Ended up doing 2 team workouts for Josh's birthday. Needed something like that more than I wanted to row with a snotty face today.

Friday 1/2

Was still sick today.

Wednesday 12/28

Woke up feeling like death. Feeling continued until Friday. Felt better over the weekend.

Tuesday 12/27

AM
A.  Power Snatch from blocks (vertical shins); 60% x5 - 105#, 65%x5 - 110#, 70% x 5 - 120#
B.  Power Clean + PJ x 3 tnG reps on the minute x 10 minutes @ 60-65% - 135#
C.  SDL; 90% x 5 - 155#, 95% x5 - 160#, 100% x5 - 170#, 105% x5 x 2 - 180#
D.  freestanding handstand holds and freestanding HSPU work - 10 minutes - Done

PM
7 minute amrap ascending ladder
1 strict HSPU
2 DL  @315/205
3 box jumps, 30/24"
2.3.4
3.4.5
4.5.6
etc...

Finished round 7/8/9

Then did 8 hspu, and 4 deadlifts by the end of the time