1/30/15 Friday

A. Muscle Snatch - heavy 3 , heavy 2, heavy 1 

87x3

100x2

110x1 PR

B. AFAP 

15-10-5

Muscle ups 

5 deadlifts @163

Box SqTs @123

9:21

C. @80%

500m on ski erg

40 ghd 

500m ski erg 

6:35 I think

D. Recovery work 

1/30/15 Thursday

A. OHS positional Work; barbell and light ONLY 

Easy Ohs with just bar focusing on knees and position.

B. EMOM x 28

1. 10 C2B Pullups butterfly

2. 10 Russian KB Swings (70)

3. 10 burpees + 30 double unders

4. rest 

All unbroken.  Pullups super easy. Didn't rest in the first fourth minute so did extra set of pullups in end. 80 c2b and all easy so happy about that.

C. afap 

30 T2 rings 

30 GHD Situps

30 Shoulder to Overhead (73)

120’ HS walk

7:14.  Holy shoulders.  Took 3 sets for stoh haven't done these in so long. Hswalks were hard fell on first time getting up lol shoulders were toast.  After that was ok once I got going.

D. reverse hyper 4 sets of 15 @25% of back squat 

Done

1/29/15 Wednesday

First time snatching and c&j in a long time.  Wasn't easy everything felt heavy.  Taking today mostly as "recovery day".  Will workout tomorrow.

Power Snatch

Worked up to 116#

Clean + Push Jerk

Worked up to 138.  Stopped there B wouldn't let me try more.  Was super heavy from the floor but jerk was super easy.  Shoulders are pretty strong but pull now is very week.

1/28/15 Tuesday

AM @home 

A. 1x AMRAP Max hspu 

*kipping allowed 

Rest 

43.  PR by 3 but if right shoulder wasn't giving out I could have had 50 probably.  

B. Snatch Grip RDL - climb to heavy 5 rep

145,155,165,185,205x5 PR pretty sure

C. Ring Stict pullups - squeeze 10# plate between legs - for Emom x 6 x (-2) reps each minute 

4 each round yea that's terrible lol

PM @Gym

D. 4 rounds rest 5min between goal is unbroken sustainable pace

500m Row

15 c&j 65#

12 t2b

12 hspu

9 power snatches 65#

5:59

6:00

5:57

5:43.  All unbroken. This is my first time rowing with both legs in months.  Row was kind of slow but happy to do it and got faster so was just glad I didn't die out in end.  Grip was def gone onky on left arm of course.

1/27/15 Monday

AM@cff

A. Muscle snatch (floor) + muscle snatch (above knee) - build in complex 

45k

B. Split Jerk ; barbell only - foot position.  No stomping hard on that knee 

Worked a little not much.  Mostly push jerk cause knee that lands out front is bad knee.

C. 3 rds 

25 clean and jerks (63)

25 Burpees (not over bar)

11:15.  Upsetting how hard this was for me.  Did first round unbroken but then died.  Did set 10 on second round then pretty much sets of 5 mostly on rest.  First really winding workout in long time and it showed.  Burpees were slow.

Pm @home

A. Strict Press 3-3-3-3-3x

Pick weight.  Goal is to get higher than 85 x7 on last set from last week.

90x3 for 4 sets

90x5 on last set

B. Box SqT - heavier 5 than last week

205x5.....last week was 185.

1/24/15 Friday

A. Box SqT - above parallel - climb to heavy 5 rep for the day + 2x5 @90% - understanding its relative

176 x5 felt heavy

158 2x5

B. Straight leg deadlift climb to heavy 5 rep in 12 min

Didn't do didn't have time

C. AMRAP 20 

20 kb swings (35) * try to keep straight legs as much as u can 

20 c2b

12 cal on bike with/moderate intensity 

5 rounds exactly ended with exactly 60cal.  C2B 20, 15+5, 12+8, 12+8, 8+,6,+5 ripped hand on last set.  KB all unbroken.  Bike didn't push hard cause was trying to not out too much pressure on knee. Was winded so felt good.

D. Reverse hyper 5 sets of 15-20 @50-60% backsquat 

Didn't do

1/21/15 Wednesday

AM at Gym:

A. Reverse hyper 4 x 12 @20% of 

backsquat 

20k.

B. :20 hs hold x 5 : rest 1 min between.  Focus on position 

Done.  Shoulder felt good.

C. 7 rds 

10 DL (125#)

15 wall ball (sitting back to bench)

8:18. Felt good just arms burn out cause have no momentum seated.  But felt good to have my lungs work.

D. Strict weighted pullups 7x2 ; ascending 

37.5 x2

E. Body weight plank hold ; max time - then 2 x 1 min holds 

4:07

2x1min done

F. Scap recovery 

Banded pulls 3x15

PM at Home

A. Strict Press 3-3-3-3-3x

Pick weight.  Fairly heavy as you climb. Hit across   The last set , you do max reps. Note this weight we are going to build on it 

85# x7 on last set

B. Bent Over Rows - 5x5 ascending 

75,85,95,105,115# x5

C. RDL - 4x5 ascending ; a weight u can sweep it back into u, not leave out front 

95,105,115,125# x5.  Straight leg keeping bar right close to legs.

D. Hollow rocks :20 x 8-10 or so - rest :10 between. Think tabata here

Done. Did 9.

1/20/15 Tuesday

1st : swim w/Jill- breathing work 

*Technique work

*Free swim

*buoy swim

*Emom 12 - 50m w/buoy 50m w/out

I died about 6 min in I think lol.  Had to skip a minute twice.  Arms were dead and I was swallowing water lol.

Definitely not easy for me.  I almost drowned a few times.  I can swim decent but the breathing thing while swimming is tough.  Learned a lot today.

1.  Keep head tilted down in water makes easier to breath when head comes up to side

2.  Keep hips up

3.  Use full legs to kick not just bend the knees and kick

4.  Bend elbows little underwater, push back with hands cupped, then straighten arms

5.  Keep body parallel to water (which was very hard)

2nd at home pm - 

A. Box SqT - climb to heavy 5 rep. Relative to the knee , position etc. Everything back so NOT load up knee and make sure above paralleled substantially - 15 min max once warmed up

185x5 stopped there

B. Emom x 14

Every other minute max strict the. Max hspu with weighted vest

6,7,6,3,5,5,5 felt hard I'm pretty sure I've done 10 before with vest.

C. L-sit from rig - accumulate 3 min 

Didn't do was late and I was tired.

D. 50 burpees afap - land straight legs when popping up 

2:12 wasn't super fast but kept same pace throughout.  Triceps were tired from hspu.

1/19/15 Monday

A. Muscle snatch - from high blocks vertical shin - build to heavy triple 

40k x 3

45k x 1

B. Standing Strict press - 5x3 @77-80% 

40k 5x3

C. 3x1 singles ^

45k x1

48k fail

D. 10.8.6.4.2

DB power clean + sqt to bench 

Muscle ups 

10:23 sucked tonight hand ripped again so was bothering me.

E. Reverse hyper 4 x 15 @33%

36k

1/17/15 Saturday

A.  Bench Press 10x3 little heavier than last time.

43k/95#.  Unsure what I did last time my blog said 79kilo which was clearly a typo lol so I guessed.

B.  OH Stability Work

Walked 60' with 35k x3. Muscle snatched it to get OH.

C.  4 rounds

30' HS Walk

15 DB Power Cleans (25#)

5 MU

No idea time clock stopped.

HS walks were very shaky today. Fell on last round.  DB power cleans awkward not even sure i was doing right.  Did first round unbroken then broke up 10/5 cause grip was tough to hold.  MU unbroken.  Prob rested little too long but wanted them unbroken they felt good.  

1/15/15 Friday

A: Russian dip work - spend 5 min or so practicing 

Got 3 in row today but these kill my palm.  Kellie helped but I'm not good at kipping and jumping up and over... Just need practice.  

B. Emom x 20

1 burpee + 2 strict hspu + 3 cal ski erg + 4 C2b

Easy not winded.  C2B felt great even though only 4 at a time still 80 total and all felt good even in the end.

C. 50 t2b afap

1:52 forget exact time.  (2:14 was old time)

35,6,9 I think.  Never great at remembering exact sets but close. I'm much better almost going to failure in first set because more sets takes me longer.  Also have been doing more of a longer strict kip rather than short fast kips.  Seems to help me stay on the bar longer because I can relax my legs more not getting tired as fast.

D. Goblet like back squat to height above parallel hips way up 

53# 5x10.  Easy.  Was unsure how many to do.

E. Scap work 

F. Ghd back extension - heavy weighted 4x12-15

Used 20Kilo plate.  Did Sets of 13.  Hardest part was holding the weight was awkward.  

1/14/15 Wednesday

A. Reverse Hyper 5 sets of 10@50-60% of backsquat - strength sets 

65k

B. Weighted chin ups 5 x 3 ascending 

40#x3

C. Pullups - body weight - 3 max sets ; rest 3 min between 

48PR (33 butterfly)

7 strict 

7 strict

Didn't know they were all supposed to be strict but yea for PR tried for 50 but hands literally slipped off.

D. Russian dip on pbars - volume training 

Pffffftt this was hard could only do 2 in row.

E. Emom x 20 

Each min complete 

3 cal Erg + 5 burpees + 7 ground to overhead with plate (15kg)

Finished all minutes got more sec per min in the end must not been going fast enough first 1/2.

F. Core work / recovery 

1/13/15 Tuesday

A. Box sqt - above parallel - 50% target for 12 x 3 

60k

B. Straight Legged Deadlidts 6-8 reps x5 sets ; set bar up on clips so not deadlifting it 

45k

C. AMRAP 15

3 strict hspu 

3 burpee muscle ups 

12 rounds

D. AMRAP 10 

30' seated sled pull (50kilo)

60' burpee broad Jump - easy on that leg / knee 

4 or 5 rounds 

E. Recovery work - light bike - coasting pace, both legs 

10 min coasting

1/12/15 Monday

am @ CFF

A. 5 sets of 

max strict pullups; directly into max butterfly pull-ups; rest exactly 3 min between each 

11/8 

9/11

7/10

6/11

7/12

These were much harder than I expected.  I'm not good at strict pullups def taxes my grip.

B. 30 min max meters on Ski Erg (seated) 

5700 exactly.  First 15 min were tough arms were super tight had to stop once at 10 min to stretch.  Went faster on second half. But I just noticed as I typed this it was supposed to be seated did standing :(

C. 20 reps side twists (throwing wall ball at wall (use blue cement wall in side 2), 10 each side, alternating - keep weight off leg! use hips and twist of torso for power 

Did 3x20 twists using 20# WB on floor at home.

pm: 

A. Bench Press ; build to 90% of your max triple - perform 5 sets of 3 here

108 x5x3 (121 is my 3RM) felt heavy.

B. Seated Strict Press; climb to 1RM then 3 x 1 @90%

105 PR

95# 3x1 

Pretty happy with this since I've failed 95# for a single many times before.

C. L- Sit hold from the Rig - accumulate 2 minutes 

Only did about a min for some reason my back was achy holding the lsit

D. perform max strict t2 rings in 2 min 

25 I suck at anything strict 

1/9/14 Saturday

A. Emom x 20

5 one leg burpees + 3-5 strict hspu (slight deficit) + 5 cal sprint on ski erg 

4 to 5 cal in erg, 5 burpees and 1 hspu.  That was all could do to keep in the minute.  Tried 3hspu but got real hard. Was tough.

B. Reverse Hyper - 4 sets @50% of nack squat for 10-12 reps 

54kilo

C. Partner Alt wod 

30' hs walk 

30 burpee broad jump (1 leg)

Max bar muscle ups 

Tag partner in rest 1/1 

This was mostly shoulder fatigue and hands really sore In the end on Bar MU.  Got all HS walks w/out falling.  7,4,5,5,5,3,2,1,2 for MU.  Last three rounds low simply cause hands were burning. 

D. Partner leg throws 12-15 reps x 4 sets missed this somehow didn't do 

E. Db sa row 8-10 reps x 4

35#.

F. 15 min partner stretch 

1/8/15 Friday

A. Seated Snatch Grip strict press - heavy double 

40k/88# x2.  There are days I struggle with this for 1 so ok with this.  Although 43k I've done for 3 so says my blog but think I made mistake lol.  Very weak area for me my shoulders don't like this movement. 

B. KB Swing - trial with this. Straight legs, all back and posterior 

Not easy would have to go really light.

C. 2 rds 

40 reverse hyper @25% (30k)

40 c2b (only butterfly allowed)

40 Db clean and press (seated)

40 cal ski erg 

24:13. Pullups did 15,10,10,5 on both rounds felt good. DB cleans were hardest did 10,10 then all 5's both rounds.  25# DB.

D. Weighted Situps 4 x 15 

Ghd 25# plate.

E. Recovery / Scap / mobility 

Will do tonight.

1/7/15 Wednesday

A. 30 burpee muscle ups for time

*volume is focus here. Understand your grip from yesterday * triceps from past few days 

8:10

B. Weighted ring Dips 5 sets of 2-3 reps ; ascending in weight 

Worked up to 28#x3 wasn't real hard could done little more.

C. Reverse Hyper 3 x 20 @25%

Done. 30k.

D. 4 x 25-30 knee tucks on rig (use straps save hands)

Done. Did 30 each set. 

E. 5 x 10 Ghd back ext with bar and pull back 

Done.

F. 30 min mobility - positional 

Will do tonight.

1/6/14 Tuesday

A. Reverse Hyper up to 50-60% of Back SqT for 10 reps x 3 sets 

65k done. 

B. 5 x 15 uB pullups ; work rythm and cyclical motion 

Done.  6x15 working on fast cycles.

C.  10 legless rope climb afap

Failure.  Did only 8 took me forever and 2 weren't even all the way and was using legs to hold rope.  Just couldn't pull today idk why.

D.  AMRAP 10

1 rope climb 

7 seated wall ball throw (heavier ball)

10 Ghd sit-ups 

7 rounds.  Used 14# ball. Not winding at all. First time doing climbs with feet like the normal way I usually wrap foot around rope but wanted to try diff.  Did well think will be easier actually once I get better.  My right foot kept cramping.

Rest 5 min 

E.  10 min on erg max meters seated 

1720m.  Wasn't tired at all just can only pull so fast.  Was not winded at all.  

D. Weighted Sirius 4x20

Did GHD w/25# plate

1/5/15 Monday

A.  5.4.3.2.1.1.1 seated strict press

35kx5

38kx4

40kx3

43kx2

45kx1

47k Fx2

B.  Emom 16

:45 Erg

15 burpees

Done.  Not extremely winding.  I was winded but not bad.  First time using both legs for burpees in 4 weeks but was still cautious. Tried to jump little high on Burpees to get similar affect of jumping over the rower.

C. 

10 pbar hspu (to 1 abmat)

10 cal AB

20 deficit hspu (2 #45 plates)

10 cal AB

30 hspu normal

10 cal AB

15:25 used 2 abmats with the Pbars.  Used 1 leg on AB so adjusted from 20 cal to 10.

1/3/14 Saturday

A. 10 min with barbell. Snatch grip. Above knee 

Done

B. Seated good morning - 5x5 ; heavier than last time

Worked up to 43k (38k was last time)

C. AMRAP 20

5 seated kb / Db power clean 

10 t2b

15 seated strict press (have to figure weight here)

11+18.  Used 15# DB and 26# KB.  Wasn't hard at all. All unbroken.  Wasn't even breathing heavy.  Maybe should gone heavier little idk.

D. Single arm rowing. Heavy 4-5 sets of 5-7 reps 

Didn't do saw Crowley so didn't want to work shoulders after.

1/2/14 Friday

A1. Bench press - 3rm for the day + 2x3@90%

117x3

123x2

103x2x3

A2. Band Scap pull aparts - super set each set of bench with these 

Done

B. 21-15-9

Seated wall balls to target 

C2b pull-ups

1 leg burpees 

6:03

Rest 

C. Emom x 10 x 2 muscle ups + 2 dips

Done

D. Amrap 10

5 cal erg

5 cal bike 

5 one leg slam balls

6 + 3 cal AB

E. Weighted sit ups 4x15 @40-50 dB

Done. 50# DB