Training 12/24 Wednesday

Wednesday- Squat Int + LP
A. Front Squat, build to a quick triple
+
Air Bike 25 sec MAX EFFORT
rest 3-4 min
x 8
Rest 6-8 min b/w sets 4 & 5

A. 285#
B. Done - that hurt more than I thought it would

Tuesday 12/23 Training

Tuesday- 5/3 MAP Musc End
5 min @ high aerobic effort
7 Kipping HSPU’s
7 Dead Lifts, 225#
21 Double Unders
3 min rest
5 min @ high aerobic effort
7 Push Press, 115#
14 Box Jumps Overs, 24”
3 min rest
5 min @ high aerobic effort
7 Ring Dips
7 KB Swings, 70#
3 min rest
5 min @ high aerobic effort
5 Burpees
10 Thrusters, 75#

Rounds - 4+14/3+19/4/3+10
This one sucked. I feel out of shape.

Training 12/22 Monday

Monday- Clean Int + Clean TnG + EMOM CP + MAP Cyclical
A. High Hang Clean, build to 3RM, video
B. Power Clean & Jerk, build to 5RM TnG
+
14 min EMOM
1st- 2 TnG Power Snatch + 3 OHS, 155#
2nd- 8-10 CTB Pull ups
+
Row 30 sec @ 85-90%
Row 30 sec @ 50%
x 10


A. 300#

B. missed this one...
C. Done
D.Done

Training 12/21 Sunday

Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch from Below Knee, build to tough single, not 1RM
B. 3 TnG Squat Snatch/min @ 135 for 10 min
+
3 rounds for time:
5 Clean & Jerk, 225# (Power or Squat, Push or Split)
5 Muscle Ups
+
3 sets @ 70%
Row 2 min
Bike 2 min

A. 225#
B. Done
C. 9:41 - Took my time on this one. first workout back from the honeymoon.

D. Done

*did this one on sunday and then followed the rest of the week starting with monday 

Tuesday 12/10 Training

Tuesday- MAP Cyclical
Run 1 mile for time:
rest as needed
Air Dyne 30 sec @ 90%
Air Dyne 30 sec @ 50%
x 10

A. 6:31 huge PR for me. I have never ran a sub 7:15 mile
B. Done

Monday 12/8 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 L-Sit Rope Climb
20 Shoulder Taps against wall
4-6 pistols/leg
+
A. Snatch- build to 1RM *full squat
B. Snatch- 20 reps @ 80% for time: *full squat
+
50 Front Squats @ 225 for time:
+
Triple Under Practice
Free Standing HSPU Practice.
.
Warm up - Not good at L-Sit rope climbs so I did :15 L-sits and legless rope climb

A. #260 - #5 PR
B. 8:41 @ #210 - This was rough. Failed 3 in a row @ 8rep mark and failed at the 19rep mark
C. 6:41 - first set was 15 and then sets of 5

SAturday 12/4 Training

Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 200m, rest/walk 30 sec x 20

P.M.  
5 sets @ high effort
Air Dyne 30 Cal
25 No Push Up Burpees
25 Box Jump overs, 24"
rest 5 min b/w sets

All done

Friday 12/5 Training

Week 4
Friday- Oly Int + TnG Oly + Grinder
A. Power Clean- build to max
B. Power Clean- 8 min AMRAP @ 90%
+
20 x 5 Unbroken CTB Pull Ups
**Must break at 5, must be 5 unbroken every set


A, #305  #10 PR
B. 21 reps
C. 6:50 - 3:13PR HUGE!

Wednesday 12/3 Training

Rest Day

Tuesday 12/2 Training

Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 15
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 15

Monday 12/1 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 L-Sit Rope Climb
20 Shoulder Taps against wall
4-6 pistols/leg
+
A. Full Snatch- build to 1RM no hook grip, no feet **feet don’t leave the ground
B. Front Squat @ 30X1, build to a tough triple
+
20 min EMOM
4 Steps OH Walking Lunges, 135# + 2  muscle Ups + 4 Toes to Bar
+
Triple Under Practice
Free Standing HSPU Practice.


Warm up - suck at L-sit rope climbs. couldn't get very far.

A. 235#
B. 315#
C. Done
D. Done

Saturday 11/29 Training

Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 400m, rest/walk 100m x 10

P.M.  
5 sets @ high effort
Air Dyne 30 Cal
Row 40 Cal
50 Double Unders
rest 5 min b/w sets

A. Done
B. 3:58/3:31/3:37/3:38/3:41

Friday 11/28 Training

Week 3
Friday- Oly Int + TnG Oly + Grinder
A. Power Snatch Cluster, 1.1, build to max
B. 10 min EMOM- 3 TnG Power Clean @ 185#
+
3 rounds for time:
50ft Walking Lunges, 185#
7 Muscle Ups

A. 225#

B. Done

C. 10:31

Wednesday 11/26 Training

Wednesday- Gym Warm Up + Cl&J based Int + CP EMOM + Tester
3 sets not for time:
4-5 Deficit HSPU's
10 toes to Bar
40 Unbroken Double Unders
+
A. Clean to Thruster w/ Axle Bar- build to 1RM
+
14 min EMOM
1st- 3 Power Snatch @ 70%, drop each rep
2nd- 3 Muscle Ups
+
8 min AMRAP
8 Thrusters, 115#
8 CTB Pull Ups
8 Burpees over Bar lateral

A. Done
B. Done
C. 4+16

Tuesday 11/25 Training

Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 12
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 8
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 12
rest 5 min

Monday 11/1 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Pause Snatch, build to a 1RM, pause 3 sec just below knee cap and 3 sec on OHS position
B. Front Squat @ 22X1, build to a tough triple
+
20 min EMOM
1st- 10 steps OH Walking Lunges, 135#
2nd- 10 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice

A. 225#

B. #315

C. Done

Saturday 11/22 Training

Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 400m, rest/walk 100m x 8

P.M.  
5 sets @ high effort
Air Dyne 30 Cal
30 KB Swings, 53#
30 Box Jump Overs, 24”
30 Burpees No Jump
rest 5 min b/w sets

*Got married on friday and took Saturday off

Friday 11/21 Training

Friday- Oly Int + TnG Oly + Grinder
A. Power Snatch.High Hang Squat Snatch, 1.1, build to max, then 90% for 3 singles
B. 10 min EMOM- 3 Power Cleans TnG, start @ 60% and build slowly as needed
+
5 rounds for time:
3 Thrusters, 185#
3 Ring Muscle Ups
3 Box Jumps, 36"

A. 205#
B. Done
C. 7:01

Thursday 11/20 Training

Wednesday- Gym Warm Up + Cl&J based Int + CP EMOM + Tester
3 sets not for time:
4-5 Muscle Ups unbroken
10 toes to Bar
40 Unbroken Double Unders
+
A. Power Clean & Push Jerk, 3RM TnG, no pause at the shoulder on the way up
+
14 min EMOM
1st- 3 Dead Lifts @ 75% 1RM
2nd- 3 strict HSPU’s @ tough deficit
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
250m Row 

A. Done
B. 225#
C. Done
D. 4+ 197m row

Wednesday off

Lots of wedding stuff going on. Gonna do this on Thursday. 

Tuesday 11/18 Training

Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 10 
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 10
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 10
rest 5 min

All done!

Monday 11/17 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Power Snatch, 5RM TnG, no pausing on the way down
B. Front Squat @ 30X1, build to a tough double
+
20 min EMOM
1st- 12 steps Front Rack Lunges, 145#
2nd- 10 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice


A. 185
B. 315
C. Done

Saturday 11/15 Training

Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 400m, rest/walk 100m x 8

P.M.  
Fittest Games #4

AM - Done

PM - 199reps

Friday 11/14 Training

Friday- Oly Int + TnG Oly + Grinder
Fittest Games Qualifier #3
+
A. Power Snatch.OHS @ 155, 1 set/min for 10 min
B. Power Clean & Push Jerk, 1/min @ 225#
+
Row 30 sec @ 90% aerobic
Row 30 sec @ 50%
x 10

Fittest Games Qualifier #3 - 72

A.Done
B. Done
C. Done

Thursday 11/13 Rest

Wednesday 11/12 Training

Wednesday- Gym Warm Up + Cl&J based Int + CP EMOM + Tester
3 sets not for time:
4-5 Muscle Ups unbroken
10 toes to Bar
40 Unbroken Double Unders
+
A. Squat Clean to Thruster- build to 1RM
+
Fittest Games WOD
+
14 min EMOM
1st- 3 Dead Lifts @ 75% 1RM
2nd- 3 strict HSPU’s @ tough deficit
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
250m Row


A. Done
B. 255# - Felt good

Fittest Games WOD- This blew me up. My hamstrings were sore from Monday's lunges and my lower back. Didn't feel strong. Hit a 69reps not happy about that. I know I can get a better score. This was probably the wrong day to do this workout. Want to redo this weekend.

C. and D. Skipped went home to rest up.

Tuesday 11/11 Training

Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 8
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 8
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 8
rest 5 min

Monday 11/10 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Power Snatch.Hang Snatch, 1.3, tough set
B. Front Squat @ 30X1, build to a tough triple
+
20 min EMOM
1st- 10 steps Front Rack Lunges, 155#
2nd- 8 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice

A. 195# Felt heavy
B. 315# also felt heavy
C. Done - all unbroken. This blew me up! My posterior is very sore.
D. Done

Saturday 11/8 Training

A.M.
Run 400m @ 80%
rest/walk 200m
x 8

P.M.
5 sets @ high effort
Row 30 Cal
30 Box Jump Overs, 24”
30 Wall Ball, 20#
30 Double Unders Unbroken x 3
rest 5 min
*mix order each set

AM - Done

PM- Done

Friday 11/7 Training

Fittest Games Workout

In 5 min build to a
3RM Snatch
1min Bar MUs

235# + 13

Wednesday 11/5 Training

Wednesday- Oly EMOM + MAP Musc End
12 min AMRAP
150 Wall Ball, 20#-10ft
90 Double Unders
30 Muscle Ups

Score: 250

Finished the wall balls around 6min. They took a lot out of me. The DUs killed me though. Took me 3min to get the 90. By the time I got to the MUs I felt a little defeated. Improved from last time I did this. Last time I finished the DUs with a few seconds to spare and didn't get any MUs.

Tuesday 11/4 Training

Tuesday- IGT
3 rounds for time:
Run 400m
5 Muscle Ups
+
rest as needed
+
3 sets @ high effort
Row 500m
15 GH Sit Ups
rest 2 min b/w sets
+
5 min AMRAP
Double Unders

A. 8:00
B. 2:42/2:41/2:45
C. 311

Monday 11/3 Training

Monday- Oly Int Power + Bending Vol + LP
A. Power Snatch, build to 1RM
B. Power Clean, 1RM **don’t spend too much time here unless you just fill awesome.  More concerned with DL test than this
C. Dead Lift, 1RM perfect form
+
Air Assault Bike
3 min ALL OUT for Cal

A. 225#
B. 265#
C. 475# PR
D. 82 Cal

Saturday 11/1 Training

Saturday- MAP Varied
5 sets for time:
Row 1000m
15 Pull Ups
15 Thrusters, 75#
15 Burpees

Time: 37:00

Friday 10/31 Training

Friday- Oly Int + Bending/Pressing EMOM + Aerobic Test
A. Snatch, build to 1RM
+
Diane
21-15-9
Dead Lift, 225
HSPU's
+
rest as needed
+
Row 1000m for time:

A. Hit 250# Felt good 

B. Deads felt great. HSPUs were the limiter. Thought I could go strict, but HSPUs went quick. Disappointed with this time.
Time: 3:43

http://youtu.be/0MQI2CSHR4U

C. 3:32 this hurt

Thursday Rest Day

Wednesday 10/29 Training

Wednesday- Oly EMOM + MAP Musc End
8 min EMOM
5 TnG Power Snatch @ 155#
+
5 sets @ high effort
10 Toes to Bar
10 Double KB Front Squats, 53#/hand
10 Burpee Box Jump Overs, 24”
20 KB Swings, 53#
rest 3 min

A. Done
B. 2:54/3:04/3:07/3:19/4:23 - Died on the last round. Was real slow on the burpee box jumps.

Tuesday 10/28 Training

Tuesday- IGT
3 sets @ high effort
5 Unbroken Ring Muscle Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
10 GH Sit Ups
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
1 Strict Press @ 80%1RM
7 Strict HSPU’s
2 Bar Muscle Ups
7 CTB Pull Ups
50 Double Unders
rest 1 min

A, 2:13/2:14/2:43 - MUs all unbroken.
B. 2:55/2:53/2:44
C. Felt really tired and kinda dizzy, so skipped this. Don't think I ate enough carbs.

Monday 10/27 Training

Monday- Oly Int Power + Bending Vol + LP
A. Power Snatch Cluster- 1.1 x 3 sets, all tough sets
B. Power Clean.Clean.Front Squat, 1.1.1, build to a tough set, TnG on Power Clean
C. Dead Lift, build to a tough double, not 2RM, drop from the top
D. Dead Lift- 1 x 20 reps TnG @ 290#
+
Air Bike
28 sec ALL OUT, rest 3:02 x 4

A. 225#
B. 255#
C. 385#
D. Done - These felt heavier because I went heavier on the first parts.
http://youtu.be/QiGPWhAF5ds
E. Done

Saturday 10/25 Training

Saturday- MAP Varied
5 sets @ 85%, consistent aerobic effort
Row 500m
20 Wall Ball, 20#
10 Burpee Box Jump Overs, 24”
12 Toes to Bar
rest 5 min b/w sets
**Note individual times, change order every time through


Row 500m
20 Wall Ball, 20#
10 Burpee Box Jump Overs, 24”
12 Toes to Bar
Time: 4:41

12 T2B
10 Burpees BJ
20 WB
500m Row
Time:4:28

20 WB
10 Burpee BJ
12 T2B
500m row
Time: 4:33

10 Burpee BJ
500m row
20 WB
12 T2B
Time: 5:01

20 WB
12 T2B
500m row
10 Burpee BJ
Time: 4:30

Friday 10/24 Training

Friday- Oly Int + Bending/Pressing EMOM + Aerobic Test
A. Snatch Pull.Snatch.OHS, 1.1.1, build to a tough set
+
14 min EMOM
1st- 12 KB Swings 70#
2nd- 8 Clapping HSPU's
+
3 rounds for time:
Row 500m
100 Double Unders

A, 215#
B. Done - Tried clapping HSPU couldn't get it. lol
C. 14:46 - DUs were terrible took 3min to get 100 DUs.

Thursday Rest Day 10/23

Wednesday 10/22 Training

Wednesday- Oly EMOM + MAP Musc End
10 min EMOM
4 TnG Power Snatch @ 155#
+
5 sets @ high effort
20 Wall Ball, 20#
20 Pull Ups
20 Box Jumps, 24"
**on a 3 min running clock
**if it takes you 2 min for the work, you get 1 min rest, terminate workout if you don’t get done within the 3 min mark

A. Done - last two rounds got a little difficult
B. 2:21/2:34/3:08 - A little upset I missed this time cutoff. I jumped down @ 14 pull ups and could have gone UB. Want to do this again.

Tuesday 10/21 Training

Tuesday- IGT
3 sets @ high effort
5 Unbroken Ring Muscle Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
10 Unbroken Toes to Bar
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
7 Strict HSPU's
7 CTB Pull Ups
10 Box Jumps, 24” rebound

A. 2:21/2:37/2:34 Last set of MUs 4/1.
B. 2:21/2:19/2:25
C. Done

Monday 10/20 Training

Monday- Oly Int Power + Bending Vol + LP
A. Power Snatch Cluster- 1.1.1 x 3 sets, all tough sets
B. Power Clean.Front Squat, 2.2, build to a tough set, TnG on Power Clean
C. Dead Lift TnG, build to a tough triple, not 3RM
D. Dead Lift- 1 x 20 reps TnG @ 290#
+
Air Bike
25 sec ALL OUT, rest 2:35 x 4

A. 195#
B. 225#
C. 375#
D. Done - last 5 reps got heavy, but back is feeling strong
E. Done

Sunday Rest Day

Recovery airdyne
10 sets
30sec Z1
rest 1:30

Saturday 10/18 Training

Saturday- MAP Varied
5 sets @ 85%, consistent aerobic effort
Row 500m
7 CTB Pull Ups
15 Box Jumps, 30” step down
21 KB Swings, 53#
30 Double Unders
rest 5 min b/w sets
**Note individual times, change order every time through

Row 500m
7 CTB Pull Ups
15 Box Jumps, 30” step down
21 KB Swings, 53#
30 Double Unders
Time:4:39

30 DUs
21 KBS
15 Box Jumps
7C2B
500m Row
Time: 4:25

15 Box Jumps
30 DUs
21 KBS
500m Row
7C2B
Time:4:43

21KBS
15 Box Jumps
500m Row
7C2B
30 DUs
Time: 4:56

7 C2B
30 DUs
500m Row
21 KBS
15 Box Jumps
Time: 4:40

Friday 10/17 Training

Friday- Oly Int + Bending/Pressing EMOM + Aerobic Test
A. Snatch Pull.Snatch.OHS, 2.1.1, build to a tough set
Hit 205.
https://www.youtube.com/watch?v=NOP_fjiZkzk&list=UUbU2fyb0agRbYGT0drYqaiA
+
14 min EMOM - Done
1st- 8 Dead Lifts, 225# TnG
2nd- 8 Strict HSPU's
+
3 rounds for time:
30 Cal Row
30 Burpees, touch 6” above reach
Time: 13:13 Tried to hit a 4min per round.

Wednesday 10/15 Training

Wednesday- Oly EMOM + MAP Musc End

10 min EMOM

3 TnG Power Snatch @ 155#

+

5 sets @ high effort

20 Over Head Squats, 75#

20 Box Jumps, 24” step down

20 Burpees over Bar laterally

70 Double Unders

rest 4 min b/w sets

A. Done last two rounds got a little tough. Video is of the last round.
http://youtu.be/yGqBz9JqEr8

B. 4:33/4:20/5:46/5:52/6:46 

Thought the OHS were @ 95#, so I did this @ 95#...
DUs weren't hitting. No rhythm. Quads!!! Quads on fire and couldn't jump. Had to use my arms to get momentum onto the box.

http://youtu.be/FndoYt7eBYs

Wednesday 10/15 Training

Wednesday- Oly EMOM + MAP Musc End
10 min EMOM
3 TnG Power Snatch @ 155#
+
5 sets @ high effort
20 Over Head Squats, 75#
20 Box Jumps, 24” step down
20 Burpees over Bar laterally
70 Double Unders
rest 4 min b/w sets

Tuesday 10/14 Training

Tuesday- IGT
3 sets @ high effort
5 Unbroken Ring Muscle Ups
Run 400m
rest 2 min b/w sets
2:20/2:45/3:30 - Dropped on the last set of MUs did 3 and 2.
+
3 sets @ high effort
3 Burpee Bar Muscle Ups
Row 500m
rest 2 min b/w sets
2:49/2:50/2:41 - I did better with the MUs when I could get a big walking kip. Row @ 1:50 pace and below.
+
3 rounds not for time:
7 Strict HSPU's
10 GH Sit Ups
10 Box Jumps, 24” rebound
Done

Monday 10/13 Training

Oly Int Power + Bending Vol + LP
A. Power Snatch Cluster- 1.1.1.1 x 3 sets, all tough sets
B. Power Clean.Hang Clean.Front Squat, build to a tough set **Always assume full squat unless Power is noted
C. Dead Lift Cluster, 1.1, build to a tough set dropping it from the top  **Not 2RM
D. Dead Lift- 1 x 20 reps TnG @ 285#
+
Air Bike
23 sec ALL OUT, rest 2:37 x 4

A.185#/195#/205# - Missed last rep
https://www.youtube.com/watch?v=Bd59eg8P0Ak

B. 245# - felt good
https://www.youtube.com/watch?v=gx6pcyffhc8

C. 345#
https://www.youtube.com/watch?v=1Si-45a-Evo

D. Done - this got hairy around 16reps
https://www.youtube.com/watch?v=n8Qc1MfR0Ys

E. Done - Felt better this week.

Sunday 10/12 Crossfit Team Series

A.
Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round

This one hurt some. Got through the round of 15 took about 2mins on that round. Didn't look at my time on the other rounds.

B.
For time:
100 double-unders each, as a relay
100 front squats total, 115 / 75 lb.
100 push presses total, 115 / 75 lb.
75 double-unders each, as a relay
75 front squats total, 115 / 75 lb.
75 push presses total, 115 / 75 lb.
50 double-unders each, as a relay
50 front squats total, 115 / 75 lb.
50 push presses total, 115 / 75 lb.

This one was fun. Our team time was 20:03. I did the 100 DUs in 2 sets 75/25. Struggled a little on the 50 DUs. Overall this one was the most fun.

Friday Training 10/10 Crossfit Team Series

A.
 Max reps chest-to-bar pull-ups, 2 sets with 1min rest between sets
Set 1 - 30 reps
Set 2 - 15 reps
B.
135-lb. snatches, 20 reps
155-lb. snatches, 20 reps
185-lb. snatches, 20 reps
205-lb. snatches, 20 reps
225-lb. snatches, 20 reps
245-lb. snatches, max reps
Did TnG on the 135 & 185 felt good. Went to singles on the 185.
Did sets of 5 with my partner. Got to 205# and did 8 @ 205# - 38 reps

Thursday 10/9 Rest

Wednesday 10/8 Training

10 min EMOM
3 TnG Power Snatch @ 145#
+
5 sets @ high effort
25 Unbroken Wall Ball, 20#
20 Unbroken KB Swings, 70#
15 CTB Pull Ups
75 Double Unders
rest 4 min b/w sets

A. Done wasn't that bad
B. This was rough. Grip gave out and couldn't hold on for the C2B, did sets of two. Unbroken on the wall balls and KBS.
4:17/5:50/8:10/6:35/7:21

Tuesday 10/8 Training

A.
3 sets @ high effort
3 Unbroken Muscle Ups
7 CTB Pull Ups
Run 400m
rest 2 min b/w sets
+
B.
3 sets @ high effort
3 Unbroken Bar Muscle Ups
7 Kipping Deficit HSPU’s unbroken
Row 500m
rest 2 min b/w sets
+
C.
3 rounds not for time:
7 Ring Dips
14 Toes to Bar
21 Double Unders

A. 2:11/2:40/4:00
I hate running! Kinda afraid to say that because you will probably program more running.  Unbroken on all sets MUs and C2B.

B.2:55/4:00/4:00
First set of MUs were unbroken and then couldn't go unbroken. Last round was singles. Unbroken on all HSPU, used two 45s for the deficit.

C. Done

Didn't feel good at all. Feel like I'm getting a cold.

Monday 10/6 Training

Monday- Oly Int Power + Bending Vol + LP
A. Power Snatch Cluster- 1.1.1.1.1 x 3 sets, all tough sets
B. Power Clean, build to a 3RM TnG
C. Dead Lift Cluster, 1.1.1, build to a tough set dropping it from the top
D. Dead Lift- 1 x 20 reps TnG @ 275#
+
Air Bike
20 sec ALL OUT, rest 2:40 x 4

A. 175/185/195 This was harder than I thought. Lower back got tight.

B. 245# This again harder than I thought.
https://www.youtube.com/watch?v=rr0YliBBfbo&list=UUbU2fyb0agRbYGT0drYqaiA

C. 365# Lower back started to round so I stopped there.

D. Done. The last 5 reps were a little spicy.
https://www.youtube.com/watch?v=h1VSDStMHbo&list=UUbU2fyb0agRbYGT0drYqaiA

Air Bike - Done, At first I saw this and thought that it would be easy because of the rest...yeah not so much.

Saturday 10/4 Training

500m Row
12 T2B
15 WB
18 KBS
21 Box Jump
Time:5:58

500m Row
21 Box Jumps
18 KBS
12 T2B
15 WB
Time: 5:47

21 Box Jumps
12 T2B
15 WB
18 KBS
500m Row
Time: 6:04

18 KBS
15 WB
500m Row
12 T2B
21 Box Jumps
Time:5:57

15 WB
12 T2B
21 Box Jumps
500m Row
18 KBS
Time: 5:49

Friday 10/3 Training

A. Snatch Pull.Power Snatch.Snatch Balance, 1.1.2, build to a tough set (1 snatch pull + 1 power snatch + 2 snatch balance)
+
14 min EMOM
1st- 3 Dead Lifts, 315# TnG
2nd- 5 Deficit Strict HSPU’s (tough deficit for 5)
+
3 rounds for time:
Row 500m
100 Double Unders

A. Worked up to 185#
https://www.youtube.com/watch?v=hgMdqQIPjsI

B. Done with 4' deficit. Went to a 3' deficit for the last round.

C. 13:28

Thursday 10/2 Rest

Wednesday 10/1 Training

A little update on whats going on the past day. On Tuesday as I was leaving the box my fiance called and said she was broken down at the HEB, so I get in the car and drive over to her. Turns out the alternator wasn't working and the battery was dead and the car had no power. At first I thought I would change the alternator in the parking lot of HEB, but saner heads prevailed and I called my dad to come tow it to the mechanic.  The mechanic that I use is about 10 miles away and we were towing with a chain while I steered the car. Long story short we got on the freeway and the chain fell off right as we were going up the on ramp to 610 and I10 (which is the worst spot to stop). At this point I'm at little worried I'm gonna get hit by a car, because there is no shoulder, no lights, and people are speeding around the bend. So, I get out of the car and turn on the light on my phone and try to flash people away as I wait for my dad to turn around. At one point a police officer drove by and flashed his lights and kept going. I guess that was his way of asking if I was ok? Finally my dad gets back to me and we make it to the mechanic in one piece. On our way home as we get off the freeway we happen upon a chevy silverado in flames. We stopped to make sure the driver was ok and asked if we could help. Turns out that he ran over something and it caught fire somehow. He ended up ok. The truck not so much. If that wasn't enough, about 2min from our apartment a pack of bikers come flying past us and scared us half to death. At this point my fiance and I look at each other and say "this isn't our night". We made it home safe and sound around 11:30. I didn't get to bed til midnight and woke up at 4:30 to coach the 5am and 6am classes and then went to work. So, I was running on about 4 1/2 hours of sleep all day. I did get a 30min nap in my car at lunch. Sorry if that was a little long I tried to keep to the main points. Needless to say can't wait for Friday. lol


A. Dead lift @ 30X1, build to 3rm at tempo
Hit 405# with good form. Bumped up to 425# and form went out the door.
+
10 rounds for time
4 burpees
6 kb swings 70#
8 wall ball 20#-10'
Time: 11:26
Back got a little tight with the KBS, but nothing that would slow me down. Fatigue set in about round 4-5 and I just push through and tried to not break any reps up. Shoulders got fatigued on the wall balls, but again the reps weren't that high and I was able to push through unbroken. Breathing was a limiter. Hard to catch my breath.

Tuesday 9/30 Training

A. Done
Warm up
3 rounds
1 min row
1 min assault bike
1 min run
All easy pace


B.
2 sets all out
5 burpees
5 kb swings, 70#
100m row
Rest 1-3 min between
Time - :48/:49

C.
For time- make it hurt
9 thrusters 135
12 lateral burpees over bar
15 power clean 135
12 lateral burpees over bar
9 thrusters 135
Time: 4:46
Unbroken on the first set of thrusters and 15 PCs, quads locked up, hard to jump over the bar for the burpees. Did sets of 2 on the last 9 thrusters. Breathing was a limiter.

Monday Training 9/29

A. 355# tempo squat find 1RM 30X1
B. 7 reps @ 300# kept the tempo. Almost passed out on these lol
C. 5:50 - 50 HSPU for time
D. 161 - 10 max box jumps - quads burning

Saturday 9/27 Training

A.
10 Rounds
500m row
15 burpees
Time:  33:13

Friday 9/26 Training

A. 225# - 5# PR

B. 295#

C. I guess I was in a hurry to do "D" and forgot to do this one.

D. 10:03 - Ripped my hands and no rep'd myself a couple of times. Also, was hard to get a rhythm.

225# Power Snatch

295# Power Clean