Wednesday 4/29

Lololol I wish I didn't have a classic 8 hour job day so I could fit all this stuff in accordingly...

AM YOU MEAN
gymnastics work - Done so many hs holds...
+
A. Clean pull + Power Clean (low box); 4 sets @ 2+2 then 5 sets @ 1+1 - Started at 121# and ended with a bunch of reps at 173#
B. SJ; 85-90% x 8 total reps - 188# - 202# the cool part here is during the winter my jerks felt like shit and today they felt like rainbows. Jerkin all up in that bitch
C. 1/4 FS @ 110%x3x3 - 236#
+
PM
1 mile run @ 100%
rest 10 minutes
x3-4.. all times are within 10% of TT effort
(running program by CF Endurance Head Coach- Max Wunderle)

Soooo, the conditions turned shitty by the time we got to the gym (i.e. it was freezing and really damn windy) but we did the TT anyway. I hit a 7:29...not great. I believe I have ran a mile faster than this before. But instead of doing mile repeats Bry and I did a 3 miler for the sake of time. We ended up doing that in 23 mins, which again, isnt stellar I know.

7 minute amrap
50 double unders
2 HPC @ 225/135
1 S2OH @ 225/135

5 rounds + 1 HPC
Changed it to 155# cause that discrepancy is way off for the guy/girl weight ratio! But oh god, the weights felt so heavy after doing all the running. DU were CLUTCH

Tuesday 4/28

AM
A. Snatch pull + Snatch (off low blocks - below knee) 1+1 @ 75-85% for 15 total reps - Started at 130# ended with 150#

150#

B. Front Squat; 60-70% - every 2nd minute x 3 reps @ 25x1 tempo x 6 sets - Again started with 130# and went up by 5# to 150#
C.  Strict MU x 1-2 reps right into 3-4 kipping MU x 4-5 sets... rest as needed here - Some sets were 1 strict + 4 kipping, others were 2 strict + 3 kipping
+
gymnastics work - Done

PM
2 rounds for time
30 ctb pull ups
30 OHS, 95/65#
5:56

Started with a good big set of chest to bar and I think coupled with the OHS it really killed me for the second set

Also did the PM of the Open 2016 program because I was bored and felt lazy

12 Min AMRAP

50 DU

7 strict HSPU

3 DL @ 205#

I did 7 rounds at a 75% effort so I wasnt struggling for tomorrow

accessory work
10 handstand kick ups - work on holding the position for 5-10 seconds
DB bent over row x 5/side x 3
l-sit hold - 15 sec. x 2
Done!

Monday 4/14

Did accessory work

AM
A. Hang Snatch @ 70-85% x 2-3 reps x 4 sets - Stayed at 125# felt heavy
B. Front Squat; 80%x2, 90%x1x3, 80%x2 - 175#/195#/175#
C. Clean @ 70% x 2 reps on the 45 seconds x 4 sets - 150#

PM
5 legless rope climbs for time (buy in) - 1:34
rest 2 minutes
For time:
15 Bar MU
30 thrusters, 135/95
45 cal on aB - 10:10
rest 2 minutes
75 wall balls for time, 20/14# to 10 ft. (max 2 sets allowed) - not 2 sets, 4:01

Friday 4/10

AM
gymnastics training - day 3 of regional prep - Done. Dips were cool, but after the first set of mu I got all goofy and couldnt...gymnastic...it was weird. I failed and got frustrated then finished them up

A.  Snatch; 80%x3 - EMOM, 85% x3 - emOM, 90%x3 - every 2 minutes - 145#, 150#, 155# - I missed my first two...then I took of my pants and got it

155# miss

B.  C&J; 85-90% x 1 rep on the 2 minutes x 5 total reps - 185#x3 - hit all these/195#x2 - failed first, got second

185#

195#

C.  Snatch Grip RDL @ 105%x3x3 @ 3xx1 tempo - 185#
D.  MU - every 30 seconds for 5 minutes complete 3 UB - last 3 sets I was only able to do 2, so I finished the last three at 5:13

PM
1K row buy in
3 rounds for time:
30 pistols
20 HSPU - kipping and open's standard
10 HPC @ 225/135
Didn't time this-Liz, Katie and I just went through it together. It was fun, very sweaty.

Thursday 4/9

Was gonna swim...but I got a massage instead! Felt SO good!

Wednesday 4/8

AM
50 minute row
guys shoot for 14K +
girls shoot for 12k +

LOLOLOLOL...10,200m

Woke up and went straight to rowing. Never actually howled over being so hungry before.

Doing this jawn in the PM...
A.  BS; 80%x2 reps x 5-6 sets *first rep is 23x1 tempo, no pause on second rep - 200#
B.  Snatch squat press x 3 x 6 sets.. hold each rep OH for 2 sec. - 65#, 75#, 80#, 80#, 85#, 90#
C.  Snatch lift off @ 90%x5x3 pause above knee for 2 sec. and get knees back vertical shin position - 155#
+
gymnastics work - day 2 regional build up week 1 - Done

This day was terrible. Stress was high and my body felt tight and incapable. I also met Sarah Scholl and wanted to stab myself. Not as huge in person.

Tuesday 4/7

AM

A.  CDL + Power Clean + Jerk dip + Jerk

5+2+2+1 x 2 sets @ 60-65% - 125#/135#

3+2+1+1 x 2 sets @ 65-75% - 145#/155#

2+1+1+1 x 3-5 sets @ 75-85% - 155#/165#/175#-fail/175#

Was weird using a mens bar for this. Challenged me by not vice gripping.

175# and probably not the best display of this complex

B.  BN power jerk x 1 x 3 sets @ 80-85% of reg. jerk - 180#/185#/190#

190#

C.  PC off blocks @ knee x 3 fast singles @ 75-85% x3 sets - Stayed at 165# was feeling tired

*after each set do 20 strict HSPU for time *open’s standards - 1:41/1:14/1:03 these felt awful to start and strangely got better each time. Normally I dont feel as incompetent but Im trying to bring my hands closer

PM
5 rounds @ 85-90% effort
10 dL @ 315/205
30 ft. handstand walk
20 lateral box jump overs, 24/20"
30 ft. handstand walk
60 double unders
rest time = work time
3:18 (had some hair in my rope issues)/2:41/2:45/3:06/2:53

Really liked doing this sweaty little piece

Monday 4/6

warm up with bb

tall muscle clean.. focus on getting elbows fast around 

AM

A. Hang Snatch + OHS; 2+2 x 3 sets then 1+1 x 3 sets *off feel - 105#, 125#, 145#, then 155#

145# 2+2

155# 1+1

B. Front Squat; 80% x3, 90%x1x3, 80%x5 - 175#, 195#, 175#

175#x5

C. Clean @ 75% x 1 rep on the 30 seconds x 6 minutes - I changed this to power cleans - 160#

Look at those gosh darn bows

+

gymnastics work - regional prep week 1 day 1 - Done! Hands burning on the muscle ups!

PM

3 rounds for time:

35 pull ups

30x wall balls, 16# to 10 ft.

11:12

(rest 3 minutes)

3 minute amrap muscle up - 13

Ok, sooo I wasn't into even working out when I came in for the pm...not because of the workout, but because I knew I had to be in and out in order to food shop and address some hot water issues at my house.

Also, the wall balls went great. I was a stud wall baller. The pullups actually made a man out of me. Hands were on fire and my giant callouses were fucking with me. 

Muscle ups I was also a big baby on. I went 5 then down to 3 and then singles cause it hurt to twist my hands on the rings. Needless to say after all that I went home and shaved down an inch of skin and now my hands are fresh and prepared for battle.

I also scheduled a massage and consultation with Amy this weekend. #recoverygameonfleek #youngandlearning

Wednesday 4/1

AM
A.  BS; 75% x 2 reps x 6 sets *first rep is 25x1 tempo, no pause on second rep - 190# without a valgus knee! Yeah! Winning!
B.  Snatch squat press x 6 x 3 sets, hold each rep for 3 sec. OH - Just did 65# here
C.  1/4 FS @110% of best C&J x 5 x 3 - 230#
D.  Static back ext. hold x 30 sec. x 3 *add weight if you can - used a 45#
+
gymnastics - Done! Muscles up were a little hairy though
*add in 10 strict MU

PM
40 minute row
guys hold 1:55/500 or better
girls hold 2:15/500 or better
Got around 8800m