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Sunday, November 16, 2014

Friday & Saturday November 14-15

Missed all sessions Friday and saturday, been sick since thursday morning, cant seem to shake it,. Might be fatigue from the weekend but I didnt want it to get worse so I rested

Wednesday November 12, 2014

AM - SNB + Jerk tech + Oly Pulls + Oly tng emom tech
Rating: 8 
A. Heaving Snatch Balance, work to a challenging single
worked up to 300# and hit it, it pulled me a little forward but still stood it up, failed at 305
B. Split Jerk Cluster off blocks, 1.1 per min x 10 mins - 5 min @ 155lbs, 5 mins @ 185lbs
complete, all easy 
C. Snatch Pulls, 2 reps @ 125kg every 2 mins x 5 sets - reset b/t reps
Pull felt pretty heavy off the floor 
D. touch n go Power Clean and Overhead @ 60kg, 3 reps every 30 sec x 30 total reps
got me breathing a little bit but solid work 

Rating: 8 
PM - Upper EMOM Volume accumulation
EMOM x 5 mins:
20ft HS Walk
5 Bar Muscle-ups
last minute got a little tough but not bad
EMOM x 10 mins:
1st - AMRAP unbroken Kipping HSPU to 10” Deficit
12" deficit, all I had ( 5-7 reps every set) 
2nd - AMRAP unbroken Strict Chest to Bar Pull-ups
* these were tough for me, best set of 8 , went down from there 
EMOM x 15 mins:
2 Ring Muscle-ups
2 Ring Dips

* these felt solid, really strong

Tuesday November 11, 2014

AM - Rowing/AirBike MAP (30/30—>5/5)
Rating: 8 ( felt pretty good this am)
15 x 30 sec Rowing @ sub 2k PR pace/30 sec rest
5 min rest
15 x 30 sec AirDyne @ 85-90%/30 sec AirDyne @ 50%

PM - mixed MAP sets (short)
Rating: 9 
10 sets @ high effort:
10 Walking Lunges
8 wall balls @ 20lb
6 kbs @ 32kg
4 burpees onto 24” box
1 min b/t sets
everything felt pretty easy, all sets at or around 52 seconds 

Tuesday, November 4, 2014

Tuesday November 4, 2014

rating: 6 ( laid an egg on this one) 
8 min AMRAP Southie event
9 pull ups into the second round, 8 reps less than last run through,  just wasnt into it mentally here.  started with gloves, took them off , then I ripped pretty bad and put them back on, almost stopped on the 15 thrusters thats how bad this was going.  I guess its good to know that at my worst Im still getting into the second round.  

rating: 9 ( felt much better this afternoon)
KBS/Wall Ball/BJ event from Southie
time: 6:43 almost a minute improvement from last week 
had some time to relax early afternoon which set me up for a good PM session.  Solid warmup and I had the intention of making this one hurt. Just kept telling myself that after the BJ the workout is pretty much over so get there quickly.  This strategy worked.  UB on everything except for my second set of KBS which I think I could have managed unbroken as breaking and starting again actually made it tougher.   Need to frame this one as a sprint from the start because it is short.  

Monday November 3, 2014

rating: 9 ( nice long warm up, was able to push it here) 
For time:
750m Row
100 DU’s
30 Burpees
*Push it here, don’t be afraid of going too hard on the rower, you will manage
4:38, 15+ seconds faster than on saturday, good to know I can push it a bit more on the rower and still be alright to finish strong, this really isnt a bad workout, more of a sprint than anything else 

rating: 6 ( didnt feel great going in and the run results made it worse)
A. Hang Snatch. OHS, 1.1 per min x 9 mins - start @ 175lb, add 5 lb per min
bottom position didnt feel great bc my back was bothering me a bit but no misses 
B. Squat Clean. Front Squat, 1.1 per min x 9 mins - start @ 200lb, add 10lb per min
these felt solid, last 2 sets or so tough but no misses 
C. 800m Run under 3 min x 3 sets, rest as needed
3:12, 3:15, 3:22, 3-5 min rest in between 
not to make excuses but I was running in the dark and I couldnt see the ground in front of me so I was pretty tenative, also had to do this as a 200m shuttle so there were 3 turn arounds.  running isnt where it needs to be but the time isnt reflective of what I can do, on a track in the day time I would be much closer to the 3min mark , also this lit up my back again, need to figure out why running does this to my mid back, tried to keep abdonminal pressure but it didnt seem to help 

Sunday, November 2, 2014

Saturday November 1, 2014

Rating: 6( had a bad sinus headache going in, knew it wouldnt be a great day) 
A. Snatch Pulls, 3-3-2-2, 2 min - reset b/t reps - 3’s @ 270lb, 2’s @ 280lb
felt super heavy today, head ringing when I would pull 
B. AMRAP in 10 mins:
1 mile Run
AMRAP C&J @ 165lb in remaining time
21 reps, 
even though I wasnt feeling great its good to know that if I take a shit on the run I can still get 20+ reps.  I didnt hit the bar until 7:45-7:50.  Day of I need a 7:15-7:30 and I will be around 25 which should be a good score 
rest (~ 10 min )
For Time
750 m row
100 double unders
30 burpees over paralette
Time: 4:56
was still hurting a bit on the row from the c & J but I felt strong throughout on this, walked away, this one could hurt day of if I really need to go there. Last workout of the weekend so we will see where I am standing at that point. 

Friday October 31, 2014

Rating: 9 ( felt money this morning) 
A. Clean, work to a single
225, 255,275,295, 315, 330, 345, 350X
everything felt heavy until I hit 295, from 295 everything flew up, could have gone heavier if I didnt wait around for 5+ minutes after 345 , I thought I was done then got pushed to try another set, just pulled it forward an inch or so and dropped it, 350+ is doable 
B. Heaving Snatch Balance, 1 rep per min x 10 mins - start @ 185lb, try adding 10lb per set
no misses all the way up to 275 for last set , I think 275 is a PB here, not positive though
C. touch n go Power Snatch, 2 reps @ 185lb every 30 sec x 12 total reps,
did an extra set bc It felt like I was just gettting into it at the end, first couple of sets felt sloppy
D. 25ft unbroken HS Walk x 6 sets for time
1:40 , felt like I was walking slow, but no real long breaks , all UB

rating: 7 ( had a tough time pushing, was pacing out way too much, need to not be affraid to die out at the end ) 
AMRAP in 15 minutes:
21 cal Rowing
15 Thrusters @ 65lb
9 Chest to Bar
8 min AMRAP
30 C2B
25 thruster @ 115#
20 B2B
15 Thruster
10 Bar muscle up
5 thruster
122 reps, more in the tank , I overpaced because I was worried about the bar muscle ups but they werent an issue, day of I need to keep this in mind, push hard through one round and leave time to finish that set of 30 on the back end