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Sunday, November 23, 2014

Saturday Nov 22, 2014

AM - Rowing/AirBike MAP (30/30—>5/5)
Rating: 8 ( low energy at the beginning, but once I got going i was good)
10 x 60 sec AirDyne @ 85-90%/60 sec AirDyne @ 50%
310 cals total 
+
5 min rest
+
10 x 60 sec Rowing @ sub 2k PR pace/60 sec rest
1:44 pace for each


PM - 10-15 min ChipperRating: 6( only 1 hour rest and I felt it for sure in my legs) 
For time:
50 cal AirDyne
100ft OH BB Walking Lunges @ 135lbs
21 Power Snatch @ 135lbs
12 Bar Facing Burpee
50 cal AirDyne
100ft OH BB Walking Lunges @ 135lbs
21 Power Clean and Ovehead @ 135lbs
12 Bar Facing Burpee
time 18 min , way off of the 15 min target.  I just didnt have any juice in my legs, breathing wasnt bad but I felt like I was in mudd the whole time. 

Friday Nov 21, 2014

6 ( FLAT this morning), we do a lot of meeting and work on thursdays and I feel like it mentally drains me because friday I always feel flat, need to figure a way around this 
A. Push Press, work to a max
275#, this felt super weak 
B. High Hang Squat Clean, work to a single - not a max, pause in high hang
255? , couldnt pull myself under 275 today , just kind of how things were going 
C. Squat Snatch, 2 touch n go reps every 2 mins x 5 sets - start @ 175lbs, add 5 lbs per set
these felt good 
E. Front Squat @ 315lbs, AMRAP x 1 set
7 reps, legs didnt fail it was the front rack, last 2 reps my elbows were dropping hard, dropped after 7 because I started to feel in pull in the back, no pain it just made me nervous 
F. Front Bridge, 3 min unbroken x 1 set
complete, tough

PM - Upper Based test
Rating: 6 ( low energy going into this one as well) 
For time:
21 KBS @ 32kg
21 Pull-ups
21 Kipping HSPU
(3 min rest)
21 Kipping HSPU
21 KBS @ 32kg
21 Pull-ups
(3 min rest)
21 Pull-ups
21 Kipping HSPU
21 KBS @ 32kg
Time: 14:45 
only thing that felt really strong was the KBS, pull ups didnt feel great, felt heavy on the bar, and HSPU were pretty much all broken into 3 sets 

Wednesday Nov 19, 2014

Rating: 9, was feeling really good this morning 
A. Heaving Snatch Balance, 3 reps @ 225lb x 3 sets, 2 min
solid, pretty easy actually
B. Split Jerk off blocks, 2 reps every 90 sec x 7 sets - start @ 155lbs, add 10lbs per set
complete, easy
C. Clean Pulls, 3 reps @ 345lbs every 2 mins x 4 sets - reset b/t reps
HEAVY off the floor, did not feel strong with this
D. Power Snatch. Below Knee Hang Power Snatch, 1.1 @ 175lbs fast per min x 5 mins
E. Power Snatch. Below Knee Hang Power Snatch, 3.3 @ 135lbs per min x 5 mins
Both D& E were fast and snappy, felt strong 

PM - Upper EMOM Volume accumulation
Rating:8 ( this was a pretty fun one,nothing too limiting except the HSPU, they just felt weak after the pressing) 
EMOM x 40 mins:
Mins 1—>10 - 2 tough Press off blocks (165#, not feeling too strong here, all reps were TOUGH)
Mins 11—>20 - 3-4 Ring Muscle-ups 4 for all sets
Mins 21—>30 - 3-5 Kipping HSPU to 10” Deficit 3-4 on all sets, no sets of 5
Mins 31—>40 - 6-9 Toes to Bar 9 on every set, got tough at the end

Tuesday Nov 18, 2014

AM - Rowing/AirBike MAP (30/30—>5/5)
rating: 8 
10 x 60 sec Rowing @ sub 2k PR pace/60 sec rest
pacing was at 1:44/500 for all sets 
+
5 min rest
+
10 x 60 sec AirDyne @ 85-90%/60 sec AirDyne @ 50%
at about 300 cals for this portion, total 

PM - mixed MAP sets (short)
rating: 8 ( felt good during this session) 
15 sets @ high effort:
2 burpee ring muscle-ups
2 box jump overs @ 30"
2 burpee bar muscle-ups
2 alternating db power snatch @ 75lbs
1 min b/t sets
all sets were at about 45 seconds , got me breathing pretty good but not too bad

Monday Nov 17, 2014

AM - SN int + CJ mod + BSq stamina/volume + Core
Rating: 7, not much pop this morning 
A. Power Snatch, work to a single
145,175,195,215, X225 failed 225 twice, weight just felt heavy off the ground today
B. Power Clean and Push Jerk, 2 reps every 2 min x 6 sets - start @ 205lbs, add 10lbs per set
these felt solid, did all reps as singles but touch and go off the shoulders 
C. Back Squat @ 50X1, 5 reps @ 315lbs x 5 sets, 2 min - follow tempo
this was tougher than I expected, 315 felt heavy today, last two sets were really hard
D. Stir the Pot on Swiss Ball, 20 sec movement per min x 10 mins
this wasn;t bad

PM - IGT (pre-fatigued)
rating: 7( mentally ready to go but physically I was cramping up everywhere for some reason, dehydrated from the weekend i suppose) 
4 sets @ high effort:
25 Step Down Box Jumps @ 24"
15 Chest to Bar
* these were fast, and good , all sets under 2 min 
2 min b/t sets
+
rest as needed
+
3 sets @ high effort:
100 DU's
AMRAP Strict HSPU in 1 min
2:30 min b/t set
cramping in calves made the doubles tough, hspu were around 15 every set
+
rest as needed
+
2 sets @ high effort:
200ft Bear Crawl
5 Rope Climb to 15ft
1 min max HS Walk
3 min b/t sets
cramping continued on rope climbs making them tough, got through it but it was frustrating 

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