12/21/15
1. kyle spears pulling warm up
2. 10 snatch singles
5 @ 225#

5 @ 235#
3. high hang squat snatch clusters 3.3.3 rest 20 seconds x5
165, 165, 165, 175, 185
this was harder than it appeared on paper. first 3 reps were always fine, last 6 were a battle. 
4. for time:

50-35-20

ohs @ 95#
150-100-50
double under
10:35
terrible time. however, i do have an excuse, during my second set of double unders my rope handle broke and i was screwed trying to find a rope. ended up grabbing a small one in the next room so my time isn't too accurate. per usual my squats were fine, my double unders were the limiting factor. i think i could use some more work on those. perhaps on the days i don't do the "pulling warm up" i could incorporate a double under warm up?

5a. barbell back rack walking lunge x20 steps 4 sets
185#
5b. seated good mornings x16 4 sets
105#
that was not an easy superset and i'm sure i'll be feeling the lunges in the morning. 

6. partner wod

12 min amrap

20 ghd hip extensions
*jumping pull ups until partner is finished on the ghd

5.5 rounds

had to skip the deadlift and chest to bar unfortunatley due to my b*tch hands. i have a deep cut which didn't allow me to grip the bar very well. not happy about it at all but i made do with what i could. i hate ripping my hands, gotta get them better so i can keep grinding this week. 


10/7/2015

1. 5x5 push jerk

215, 225, 240, 245, 250 (missed the 5th rep)

2. 5x20 c2b pull up rest 2 minutes

:22, :22, :22, :26, :27

very happy to say that i went unbroken! hands are really beat up but today was the first day i can say that i have made a drastic improvement with my pullups. feels great!

3. 5 sets

ad 20 cal

15 thrusters @ 95#

75 double unders

2:44, 2:50, 2:50, 2:56, 2:46

today was just a bad double under day. my legs felt super heavy and i wasn't getting the bounce i normally do. i could also use some additional work on those double unders.

4. (didn't have time to do the full workout so i trimmed it up a bit)

15 min amrap

100m farmer carry 70#

20 box jump step down 20''

got a good amount of farmer carry work in which is what i need.


overall i think i had a great day of training and i'm happy with where i am headed. my hands need a rest and my quads and low back is pretty knotted up. might use tomorrow as a mobility day rather than a long row. we will see.


11/18/15

1. work up to a heavy hang power clean

280#

10 pounds under my pr


2. work up to a heavy back squat

hit 405, missed 425. old pr is 465#


3. 10 back squats @ 315#

    12 back squats @ 275#

    14 back squats @ 225#

    16 back squats @ 185#

    18 back squats @ 135#

    20 back squats @ 95#

made this up on the go. was kind of fun


4. accumulate 2 minutes in an l-sit


5. row

:30 at 1:44

:30 at 2:10

x20

​completed

11/11/15

1. 8x1 squat clean @ 265#

rest 2 minutes between reps

completed, no misses

2. 5x5 zombie squat @ 215#

completed, no misses

3. 10 sets

10 dl @ 185#

10 burpees

30 double unders

rest 90 seconds

:51, :54, :52, :50, :51, :50, :50, :49, :51, :48

felt really good about this workout. wasn't hard at all which is always a plus. double unders went unbroken on every set except for one.


4. 4 sets

4min assault bike

30 wall ball @ 30#

15 box jump @ 30inch

rest 4 minutes

didn't really keep track of time on this. kept my rpm on the bike around 68-72, wall balls went unbroken on the first two rounds and box jumps were steady with step downs. this kicked my ass a little bit. i still hate that dang bike but i know it's good for my legs and helps to achieve what i need.

10/21/15

1. work up to a heavy squat clean

hit a not ver impressive 300#. frustrating considering this used to be my wheelhouse.

2. every 30 seconds for 15 minutes

1 squat clean @ 225#

this was supposed to be done at 200# but i knew that would be too easy and i'm not happy with how i have been performing lately so i upped it a tad. 

3. 5x5 front squat

lousy 295#. again, very frustrating considering i've hit 3 reps at 345#. 

4. 20 burpees afap rest 10 seconds x3

took me 1:29 to complete this

5. 50 du's afap rest 2 minutes x3

didn't time it. went fine

6. ad 40 cal afap rest 2 min x4

this was tough, really felt the quads pumping. i believe my fastest time was 1:25 and slowest was 1:35? that may be wrong but i am pretty sure. (didn't have enough time for the run series).


12/11/15
1. kyle spears pulling warm up
2. 1 power clean + 1 squat clean + 2 hang squat clean + 2 front squat x5 rest 2 minutes
225,245,255,265,275#
super stoked to hit 275 on this complex. 

3a. split jerk 3,3,3,3,3 rest 10 seconds x5
3b. push jerk 5,5,5,5,5 rest 3 minutes x5
i kept the push jerks at 215 and my split jerks ended at 275. again, really happy about hitting that number. the jerks felt really good and i had zero misses.
4. back squat clusters 2.2.2 rest 20 seconds between lifts
330,345,355,365,370#
this felt heavy from the beginning but i think 370 is a good number for me and where i'm at with my training.
5. for time:

100 thrusters @ 95#
*emom 5 c2b pull ups
7:56
extremely happy with my performance on this workout. wasn't exactly sure how i was going to attack this one but i stayed calm and consistent and crushed it. I don't know if i could replicate that score again. the chest to bars felt like a great rest between thrusters and i stayed consistent with my reps the entire workout. fun stuff!!

12/10/15
1. kyle spears pulling warm up
2. pOWER CLEAN CLUSTER 2.2.2.2 REST 20 SECONDS BETWEEN REPS
245, 255, 265, 270, 275 (HAD 2 MISSES ON MY FINAL SET)
3. DOUBLE BARREL FRONT SQUATS 6,6,6,4,4,4
175, 195, 215, 235, 245, 255
THIS EXERCISE WENT MUCH MUCH BETTER THIS TIME. I ALWAYS DO BETTER THE SECOND TIME WHEN BEING TESTED WITH SOMETHING NEW. STILL TOUGH, BUT A LOT BETTER RESULTS THAN LAST WEEK.
4. DEADLIFT 5X3

355, 375, 385, 395, 405
5. EMOM10 X3 BANDED CLEAN PULLS @ 205#
6A. 45 SECOND HOLLOW HOLD
6B. 15 SIDE BENDS @ 70#
6C. 20 TUCK UPS REST 3 MINUTES X3

SESSION 2
7. 50 MIN AMRAP
4MIN ROW @ 2:00 PACE
20 BURPEES REST EVERY 5
4 MIN ROW @ 2:00
20 T2B REST EVERY 5
4 MIN ROW @ 2:00
20 UB KB SWINGS @ 70#
NOT SURE HOW MANY ROUNDS/REPS I GOT THROUGH, I DIDN'T KEEP TRACK. HOWEVER, THIS WAS A LOT EASIER THAN I THOUGHT IT WAS GOING TO BE. I DON'T THINK I'VE EVER HAD A WORKOUT LIKE THIS BUT IT TAUGHT ME HOW TO PACE AND KEEP MY HEART RATE STEADY. NOT TOO BAD AT ALL!

10/6/2015

1. hang clean clusters 2.2.2.2

rest 30 seconds x5

240, 250, 260, 270, 275

this was a fun workout!

2. emom10 building deadlifts starting at 315#. 5 reps per min

added 5 pounds every minute and got up to 360# at the end. happy to say i went unbroken through the entire 10 minutes! wasn't easy but i can tell i am getting better at this movement that i don't really care for.

4. 3x8 tempo back extensions

done


5. 2k row

rest 1 minute x3

7:30, 7:35, 7:41

this was a grinder for me. my legs felt dead after the deadlifts and squats and i just didn't have much in my lower body. tried being consistent and gave it all i had. 


11/2/15

1. 5x3 defecit tempo deadlifts

4 inch defecit 3-1-3-1 tempo

350, 360, 370, 375, 380


2a. 20 snatches 75# rest 10 seconds

2b. 12 burpees rest 10 seconds

2c. 50 ub double unders

rest 3 minutes x5

2:00, 1:58, 1:59, 3:16, 2:12

went unbroken on the du's on every round except the 4th round. this wasn't an easy workout and doing du's while tired is tough for me. overall i am happy with going 4/5 though!

3. 6 sets

10 thrusters 95#

250m row afap

rest 2 minutes

1:11, 1:11, 1:11, 1:15, 1:18, 1:20

this was not easy by any means. the thrusters felt great throughout the entire workout. however, my quads were shot on that row. the first few rounds i was at about a 1:34 pace then i fell to 1:36ish and even worse on the final two rounds. quads were lit!

4. accessory work:

2x200m single arm db overhead carry

50#

2x200 kb baby carry

72#

2x200 single arm kb farmer carry

​72#

11/25/15
1. new "pulling warm up"
done, i think doing this 3x a week will really pay off.
2. work up to a max 3 rep dl
405x3 425x1
very embarrassing considering my old pr is 475. really not happy with my strength numbers mostly because i am not maintaining, but i'm losing dramatically. decided to move on rather quickly from this and not let it ruin my training session.
3. power clean clusters
2.2.2.2 rest 30 seconds between reps rest 2 minutes between sets
225, 240, 245, 250, 250
had to go "no hook grip" because of the rips in both of my hands. that was a challenge in itself because i have never done that before. happy to say that i didn't have any misses.
4. good mornings 4x10
95, 115, 125, 130

5. 20 min row
min 1-4 2:00 pace
min 4-8 1:58 pace
min 8-12 1:56 pace
min 12-16 1:54 pace
min 16-20 1:52 pace
rest 10 minutes x2
got it done and did fairly well. however, the last 5 minutes were tough and took a lot of energy out of me. had to go to a bit of a dark place and just focus on every single pull. glad i got through it and glad i stayed on track. 

10/10/2015

1. 400m farmer carry w/ 100# db's

6:44

2. 10 muscle up afap rest 1 minute x4

:31 (unbroken)

1:05 (4-4-2)

1:02 (4-4-2)

1:31 (5-2-1-1)

hands ripped on the last set. overall happy with how my upper body pulling as improved not only on pullups, but also muscle ups

3. 15 toes to bar afap rest 1 minute x4

:18 (unbroken)

:22 (unbroken)

:20 (unbroken)

:34 (10-3-1-1)

4. strict pull up

8-7-6-5-4-3-2-1


5. 500m row @ 1:45 pace. rest 1 minute x6

working on being more efficient with my rowing technique. this workout was actually very tough and left my walking with a bit of a limp. 

overall, i am happy with my week of training and i like where things are headed. i believe this week was one of the first times i have actually seen some legit progress. legs are fried, hands are shredded, it's time for a rest day!

11/14/15

1. 20 min amrap

1,2,3,4,5... power snatch 155#

*15 wall ball between each round

got into the round of 12's


2. partner WOD w/ Matt

1,1,1,2,2,2,3,3,3...

GHDSU

STRICT HSPU

FRONT SQUAT 135#

10 ROUNDS


3. PARTNER WOD W/ MATT

10-1

SHOULDER TO OVERHEAD 135#

*40 DOUBLE UNDERS BETWEEN EACH ROUND


10/23/15

1. 3 push press + 3 push jerk

x5 rest 2 min

190, 205, 225, 225, 235

happy with this weight. i knew if i could hit the 3 push presses then i would be able to finish the complex. also did some mobility work on my traps and felt better about my push presses.

2a. 20 dl @ 225# afap rest 0 seconds

2b. 10 dl @ 315# afap rest 3 minutes x4

1:22, 1:25, 2:00, 2:15

this wasn't easy. however, i went unbroken on all 4 sets of the 225 deadlifts (that part wasn't bad) the 315# dl is what rocked me. i was able to get a good first chunk of 4 or 5 reps then it was just hard to connect reps. unfortunately found myself going back to my old ways and hitting singles. overall, first two sets were very solid, last two had a drop off on the heavy bar.

3.for time:

100 kbs @ 72#

100 double under

100 c2b pull up

100 cal row

20:27

had a predetermined goal of under 20 but i am happy with my performance. was super concerned with not coming out too hot because i knew the c2b would give me trouble. to my surprise, it didn't and i knocked out solid 5's. the cal row wasn't bad either. 

12/15/15
1. bench press single
280
2. push press single
250
3. 5 strict chest to bar rest 30 seconds
10 strict pull up rest 1 minute
15 c2b pull up rest 3 minutes x6
completed and unbroken on the c2b pull ups

4. 5 sets
250m row afap
75 double unders

rest 5 minutes

1:44, 1:39, 1:38, 1:44, 1:48

8/19/15

​1. 30 push press for time @ 205#

7:31

this was just terrible. i went 5-3 then 2's the rest of the way. I'm just not very good at push pressing and have come to accept that. (2 no reps)


2. bench press 5x 14

165#

not a very good number as well. the weight wasn't ever the limiting factor, it was the chest fatigue of going over 10 reps. not something i'm very good at.


3a. bent over row 3x10

155-185#

3b. zombie squats 3x3

i'll be completely honest, i dogged this. i hated the way it felt on my shoulder and just didn't enjoy them at all. i stayed super light and just got through it without much intensity or effort.


4. L-SIT ON RINGS ACCUMULATE 3 MINUTES

I SWEAR TODAY WAS "DO EVERYTHING YOU ARE TERRIBLE AT". MY L-SIT HAS ALWAYS BEEN A BIG TIME STRUGGLE EVEN GETTING THE RIGHT POSITIONING BECAUSE I OFTEN TIMES LEAN FORWARD AND CAN'T GET THE BEST POSITION. NEEDLESS TO SAY I CHOPPED EVERYTHING UP IN :15 SECOND INCREMENTS. HOWEVER, ON THE POSITIVE SIDE, I LOVE HOW MY CORE FELT AFTERWARDS! HA


5. 6 SETS

500M ROW @ 1:47

10 BURPEES

40 DOUBLE UNDERS

DIDN'T KEEP AN EXACT CLOCK ON EACH SET BUT I WAS VERY CONSISTENT. (AROUND THAT 3 MINUTE OR LESS MARK). ALSO BROKE MY JUMP ROPE SO I GOT THAT GOING FOR ME. 

OVERALL NOT A GREAT DAY OF TRAINING, FILLED WITH STUFF I SUCK AT SO CONFIDENCE WAS SHOT. JUST GOTTA KEEP MY HEAD DOWN AND KEEP THINGS GOING!

12/22/15
1a. bENCH PRESS 5x5 @ 225# rest 2 minute
1b. push press 5x5 rest 2 minutes
215, 220, 225, 215, 215
b1. seated arnold press 10x
b2. BB bent over row x10 5 sets

c. accumulate 10 lsit rope climbs
this took a long time. i am terrible at these. upper body pulling is such an issue i hate it.
d. emom10 1 rope climb

just worked some technique


e. emomx20
5 kipping hspu

​f. 15-12-9

thruster 135#
cal row

rest 3 minutes x3
4:03, 5:05, 6:03
did more work than i had to. this was really tough, quads were pretty sore going into it. tough wod!


12/30/15
1. emom15

min 1: I, y, w's
min 2: 12 air squat
min 3: toe elevated pulses
2. 10 squat clean singles @ 300#
only had one miss. felt very heavy but battled through. happy to hit 10 singles at such a high percentage of my 1 rep
3. deadlift 6x2
375, 375, 385, 385, 390, 400
4a. clean pull x3 @ 335#
4b. amrap strict pull up with 10# ball between legs 6 sets
was hitting 7-8 reps on the strict pull up. still a big weakness of mine.


Session 2
1. work up to a heavy push jerk + split jerk
hit 295#. pretty stoked about this because it's a 10 pound push jerk pr. form was a little skeptical but i'll take the pr.

2. 10 rounds
10 power clean 135#
10 burpee box jump over 24inch
rest 2 minutes
:42, :41, :41, :40, :40, :42, :42, :44, :50, :48
much harder than anticipated. 
3. 3rounds
amsap l-hang
amrap strict toes to bar
15 ghdsu



11/24/15
1a. bench press x6 rest 2 minutes
1b. push press x6 rest 2 minutes
put both bars at 205#

2a. 10 strict pull up rest 1 minute
2b. 2 ll rope climbs rest 30 seconds
2c. 5 rope climbs rest 4 minutes x5
my times got erased on the gym white board. but i know every round got slower by about 15 seconds. this was very difficult. the hardest part was the legless rope climbs. i went unbroken on most of the pull ups which is good for me. 

my biceps blew up after this workout. i didn't feel much in my lats, 100% biceps. need to get better at my upper body pulling
3. 5x1 minute hollow hold
got these done. not easy though!

4. 10 rft
10 c2b pull up
10 shoulder to overhead 135#
rest 1 minute
15:24 (rest included)

this workout went way better than i thought. went unbroken on the entire thing and kept every round within two seconds. also, tore my hands on the 8th round. happy with how i moved through this one.

10/9/2015

1. sNATCH PULL TO TOP OF KNEE + 5 SECOND PAUSE+ SQUAT SNATCH

X5 REST 2 MINUTES

225, 230, 235, 240, 245

FORM WASN'T THE GREATEST BUT I WAS PRETTY HAPPY WITH THESE NUMBERS CONSIDERING I HADN'T DONE THIS COMPLEX BEFORE

2. EMOM10

2 POWER SNATCH @ 185#

COMPLETED. COULDN'T GO TOUCH N GO BECAUSE MY HANDS ARE SO RAW. ALL SINGLES

3. 4X5 TEMPO SNATCH GRIP RDL

COMPLETED

4. FOR TIME:

50-40-30-20-10

CAL ROW

WALL BALL

13:43

I WAS PRETTY HAPPY WITH MY PERFORMANCE ON THIS WORKOUT BECAUSE I DIDN'T WASTE A LOT OF TRANSITION TIME AND I WENT UNBROKEN ON THE WALL BALLS. I THOUGHT I PACED MYSELF WELL RIGHT OUT OF THE GATE.

5. CROSSOVER SYMMETRY "IRON SCAP" PROTOCALL

11/3/15

1. emom10

3 bar muscle up

complete and unbroken

2. 5 sets of the following complex:

5 pull up + 5 c2b pull up

rest 2 minutes

this was fun,felt like my pull was on today.

3a. banded pvc lat pull down

3b. bent over row

5x10-12


4. amrap strict t2b

rest 2 minutes x4

10, 10, 10, 10


5. emom30

min1: row 1:55 pace

min2: row 1:50 pace

min3: row 2:10 pace

this was challenging! got through it all and was a sweaty mess afterwards. the hardest part was dialing in the 1:55 pace. took my a little while to get in the zone but once i hit it, i was dialed in.


​6. "Push pull"

4rft

185# rope pull ​(1 length)

defecit strict hspu 7-8-9-10



10/12/2015

1. 10 split jerks afap @ 275#

4:11

had one miss. also had no idea how to gage this so i did all singles and took about 15 seconds between each lift. 

2. 50 kipping hspu

had some extra time before coaching class so i figured i would continue to work on being faster in my kip

3. rope pull ups x5 each arm

this isn't an easy exercise for me. i believe i was getting between 5-7 reps every set. 

4. db snatch x10 

rest as long as needed x5

couldn't snatch the 100# consistently so i dropped down to 75#. then made up a little workout with my gym owner and we did 10-9-8-7-6-5-4-3-2-1 of db snatch you go, i go.

5. 5rft

1000m row

20 box jump step down 20''

23:30

rowed about a 1:55-1:56 pace. low back was feeling pretty tight for some reason. happy to say that i kept moving and didn't waste any time during transitions like i would in the past. 

6. 3x 50m barbell overhead carry

​135, 155, 175

10/17/15

1. 200m 100# farmer carry x3

rest 3 minutes

getting better at these


2. 10 muscle up afap rest 1 min

    15 toes to bar afap rest 1 min

    15 c2b afap rest 1 min

     5 rope climb rest 5 minutes

    5 sets

stayed pretty consistent here. much more fun doing this the "right way". c2b pull ups were the worst part. i was happy with my muscle ups because i was hitting 2 sets consistently. (10) (9-1) (7-3) (7-3) (6-4)

12/8/15

1. Kyle spears pulling warm up

2. Squat snatch 10 singles

5 @ 205#
5 @ 225#
3a 15 low hang power snatch 95# rest 10 seconds x5
3b 5 power snatch @ 165# rest 5 minutes x5

1:01, 1:02, 1:01, 1:02, 1:05

this was pretty easy for me

4. 5 sets

1k row @ 2:00

10 thrusters 115#
15  burpees

rest 1 minute

this started easy and got pretty difficult. however i stayed on pace and did a pretty decent job.

5. 3rnft
single leg db rdl x10/10
hamstring curls x15
weighted hip extension

not a bad day of training. quads are still pretty sore from the weekend, low back is tight as well. looking forward to building another successful week.

12/14/15
1. kyle spears pulling warm up
hitting this 3x per week and feeling the difference!


2. rich froning challenge wod 1
12 min amrap
50 double unders

15 snatch 95#
50 double unders 

15 snatch 115#
50 double unders

15 snatch 135#

50 double unders 

15 snatch 155#
50 double unders

15 snatch 185#
50 double unders

amrap snatch 205#
313 reps
​happy with my score. i think with a better strategy and fresh back i could hit 320 reps.

10/5/2015

1. emom10

200m row

​just used this as a way to get warmed up

2. 10x1 jerk singles @ 290#

happy to say that i hit them all!

3. 10 push press afap @ 205# rest 3 minutes x3

:26, :55, 2:00

first set went unbroken. second set went 8-2. third set i crumbled. i went 7-1-1-1 with 2 no reps. not happy about it, still improving weaknesses.

3. jerk dips 5x3 @ 355#

felt extremely heavy, not even sure if it was helpful for me. 

4. 5 sets

400m run (1:30 pace)

20 db snatches 60#

rest 4 minutes

all runs were at 1:30 or just under. i really had to pick up my pace on those runs. it didn't take long for my low back to light up, i still don't think i'm fully recovered from friday's heavy deadlift wod but i will do some mobility tonight. hamstrings are extremely tight as well.

5. crossover symmetry "iron scap" protocall

10/30/15

1. work up to a heavy split jerk

had a lot of time today and wanted to test it out. unfortunately i still can't hit that 350

2. 5x 3 push press + 3 push jerk

​185, 205, 215, 225, 230

3. 12 dl afap @ 225#

rest 0 seconds

14 dl afap @ 315#

1:18, 1:37, 2:12, didn't time the last one

my back got super tight on this workout. the 225 reps were all unbroken but i just did not feel right on that 315 bar. found myself getting into 2's and 3's :(

4. for time:

100 burpees 

100 du's

75 db snatch @ 70#

100 du's

50 strict hspu

100 du's

24:27

thought i did a good job at staying steady through the whole workout. the hardest part were the snatches. i broke the hspu into sets of 5's then hit quick sinles on the last 10 reps. i am satisfied with this time. 

5. row 250m afap

rest 5 minutes

row 250m 15 seconds slower

rest 30 seconds

x10

​done. 

12/28/15
1. kyle spears pulling warm up
2. 10 snatch singles above 195#
3 @ 235#
7 @ 225#
3. high hang snatch clusters 2.2.2.2 rest 20 seconds between reps. rest 2 minutes between sets
175, 180, 185, 185, 190
the last two reps were always tough. happy with these numbers.
3. 5 sets

10 ub deadlift @ 315#
20 chest to bar pull up
rest 3 minutes
1:04, 1:21, 1:24, 1:44, 1:54
this plain sucked. i was able to go unbroken on the deadlifts but for some reason my forearms were absolutely shot and i couldn't hang onto the bar at all. i'm still struggling with pull ups and it's frustrating. 

4. for time:

75 ohs @ 95#
300 double unders
​75 burpees
13:44

5. 5 rounds not for time

20 walking lunge 225#
1 heavy rope pull
substitued the rope pull because i wanted to work on my upper body pulling. tough combination that was pretty fun. 

12/31/15
1. emom15
min 1: 20ft hand stand walk

min 2: 3 triple unders + 20 du's
min 3: 10 holow rocks

2. for time:

30 muscle ups
50 burpees
50 shoulder to overhead 135#
15 rope climbs
​17:08

11/30/15
1. work up to a heavy squat snatch single

240#
2. emom10
1 squat snatch @ 205#
went more than the 80% that was programmed. felt good, no misses, got better as i went.
3. back squat clusters 3.3.3 rest 30 seconds between reps. rest 2 minutes between sets
295, 315, 325, 335, 345
this was really fun! i always like to back squat and i feel like i hit some decent numbers here. stayed very true to the time domains as well
4. bb back rack back lunge 3x20
135, 155, 175
feeling these today! loved doing them though. not exactly what was programmed but very similar. saw it on instagram and wanted to give it a shot
5. 20 second 1 arm farmer carry 100# rest 40 seconds between arms x5
done, had no problem with this.

6. 7min amrap
1 squat snatch 165#
3 bar facing burpee
2 squat snatch
6 bar facing burpee
3 squat snatch 
9 bar facing burpee
4 squat snatch

12 bar facing burpee
......
88 reps. pretty happy with this score. never really stopped moving. hit all singles on the snatches. fun little sprint workout!
7. kyles pulling warm up
pvc pull down
y-t-l
​bent over row

12/24/15
1. 6x2 deadlift @ 385#
felt  easy. still my weakness but i do a lot better when the reps are 3 or less.
2a. 5x5 clean pull @ 330#
2b. amrap weighted pull up x5

2c. 5 sets of

10 power clean 135#
15 kbs 72#
20 box jump 20inch
rest 3 minutes
1:32, 1:26, 1:22, 1:26, 1:22

3. accessory work

glute ham raises

lat pull down

​stretching

10/13/2015

1. hang clean clusters 1.1.1.1.1

rest 20 seconds between reps x5

245, 265, 275, 285, 290

felt good about this! i enoy the low rep work

2. 5x3 pause front squat. sit 3 seconds in the bottom

275, 295, 300, 300, 300

been a long time since i've squatted. felt great getting under some significant weight!

3. for time:

50 burpees

50 box overs 24'

50 burpees

200 double unders

11:54

stayed pretty consistent on my pacing throughout the first half of the workout. i never felt like i was out of breathe which is good for me. however, the double unders absolutely killed me. my shoulders were burning and my jump just wasn't clicking. 

4. 4rnft

10 glute bridges 225#

25 ghdsu

did this later in the day.

overall i think this was a good training day!


angelina jolie, sara underwood 

12/19/15
1. 5-4-3-2-1

deadlift 275#
bar muscle up
2:20

this was not a very accurate score. i was pretty rushed, took 40 seconds in the workout to put on my wraps. no warm up, it was chaos, lol. 
2. for time:

8-6-4-2
clean and jerk 185#
16-12-8-4
c2b pull up
5:15
pull ups were off from the beginning, not a good workout at all.
3. 10 min amrap

10 snatch 115#
10 hspu
10 lateral burpees
4 rounds + 8 reps
felt good about this workout. went all singles on the snatches and stayed pretty consistent with my pacing. also did all of the hspu's strict. happy to end with this one.

4. in teams of two complete:
600 double unders
400 cal row
200 cal assault bike
32:00
i couldn't keep up the output that kyle was maintaining but i was able to stay consistent with my own pace. double unders went well, didn't break very often. rower was average doing 20 cal's at a time and staying pretty consistent with it. i knew the assult bike would give me trouble and it sure did. my lungs were fine but my quads absolutely blew up and i wasn't able to stay on it for very long. luckily i had kyle watching and telling me when to get off.

5. 3x20 ghdsu
    3x20 weighted hip extensions

​6. 50 strict chin ups



11/16/15

1. 6 snatch singles @ 225#

done, completed

2. 4x3 snatch pulls at 270#

done, completed

3. 5 sets of: 2 snatch balance + 2 ohs

205, 215, 215, 225, 230#


4. partner wod:

100 du

90 strict hspu

100 du

70 t2b

100 du

50 bar muscle up

*each partner does all of their own double unders, everything else can be split however

18:00 w. kyle vos

hit the first 100 double unders which is a pr for me! felt really good about that. i did a majority of the work on this metcon and it was a lot of fun. got to the bar muscle ups and hit solid 3's and 4's with a steady pace. really cool to see the work paying off on a couple of these movements specifically. 


5. emom30

min 1: 5 hang power clean @ 185#

min 2: 8 toes to bar

min 3: 30 double under

done, completed.

11/27/15
1. 10 min amrap
3 rope climbs
20 kbs 70#
30 double under
2 rope climbs into my 4th round
limiting factor: kbs
rest 10 minutes
10 min amrap
4 muscle up
10 hpc 135#
250m row
one muscle up into my 5th round

limiting factor: grip on the hpc
rest 10 minutes
10 min amrap
5 c2b pull up
3/3 db snatch 70#
9 burpee box jump
forgot my score, not good
limiting factor: low back on snatches

2. in pairs, synchronized thrusters 95#. 4 groups of 2. one group did a thruster, then the next, and so on. the kicker is each time needs to hold their bar in the front rack position for as long as possible. 
2 minutes on
rested 1 minute
2 minutes on

3. team of two:
100 ohs @ 135#
100 cal row

80 toes to bar
*one partner works while one partner hangs

60 hspu
*one partner works while one partner holds

turf down and back partner front rack lunge 200#
21:18
good times working out with people from the gym. kind of went away from the programming today due to the crowd and also my hands. 

11/4/15

1. work up to a heavy squat clean

305#

very frustrated with my inability to put up big numbers on movements that i USED TO BE VERY GOOD IN. I FEEL AS IF i'm turning into more of an endurance athlete because i am not hitting big weights like i used to. frustrating but i'm sure it's all a part of the process.

2. work up to a heavy zombie squat

300# with good form

3. 5x5 zombie squat @ 215#

completed


4. 10 sets

10 front squat 165#

10 cal ad

30 double under

rest 2 minutes

1:12, 1:09, 1:06, 1:04, 1:05, 1:02, 1:01, 1:10, 1:14, 1:16

felt very good about this workout! i only broke on my double unders once which is a very big step for me. somehow i enjoyed doing this one, ha.

5. 3 sets

4min ad @ 80%

30 wall ball @ 30#

15 box jump @ 30inch

rest 4 minutes

all sets were unbroken and i decided to step down on the box jumps to conserve energy and stay on pace. all three rounds were within a few seconds. i was pumped to hit all 30 wall ball unbroken because i remember testing a max set and only hitting 26 reps at the beginning of working with kyle spears. 

lots of squats today, quads are going to be feeling it tomorrow!


12/2/15
1.power clean clusters 3.3.3 rest 20 seconds between reps rest 2 minutes between sets
220, 230, 240, 250, 260
2. deadlift 5x5
355,375,390,400, 405
happy to hit that 405 today. crazy how one week i can hardly pick up 425 once but the next i can hit 405 for 5 pretty handly. good days and bad days with deadlifting, but once thing will always stay the same, i dislike the exercise! ha
3.emom10
3x banded clean pulls @ 185#
completed
4A. 10 SINGLE LEG RDL REST 1MIN X3
4B. 10 SINGLE LEG GLUTE HAM RAISE REST 1 MIN X3
4C. GOOD MORNING REST 1 MIN X3
THIS WAS HARDER THAN ANTICIPATED. ALL THREE EXERCISES WERE TOUGH BUT FELT GOOD WHEN I WAS DONE. ALWAYS FUN DOING SOMETHING DIFFERENT. 


SESSION 2
5. KYLE SPEARS WARM UP
SEATED PULL DOWN
T-Y-W RAISES
BENT OVER SINGLE ARM ROW

6. 20 MIN ROW
MIN 1-4 2:00 PACE
MIN 4-8 1:58 PACE
MIN 8-12 1:56 PACE
MIN 12-16 1:54 PACE
MIN 16-20 1:52 PACE
REST 10 MIN X3
CAN'T SAY THIS WAS THE FUNNEST WORKOUT I'VE EVER DONE. FELT GOOD ON EVERY ROUND EXCEPT THE LAST 2-3 MINUTES WERE TOUGH! GOOD ONE TO GET OUT OF THE WAY. LOVING THE VOLUME BUT LOOKING FORWARD TO A REST DAY TOMORROW!

10/18/15

1. row 500m @ 1:44 pace

rest 1 min x6

rest 3 min between rds. 3 & 4

felt a lot better this time. i am way better at these type of things when i am fresh. i also find a breathing technique that i think helped me stay under control.

1:44. 1:43, 1:44, 1:44, 1:45, 1:46


2. for time: 50 kipping hspu

​2:59

 

10/31/15

1. partner wod

300 du

150 wall ball

75 hspu

kyle & DJ= 11:30

2. 7rft

7 hang clean @ 155#

14 alt. pistols

6:29

3. 21-15-9

hang snatch 95#

box jump over 24''

*3 rope climbs between each round

7:24

4. accessory work

3rds

20 weighted sit up

10 seated db shoulder press

10/26/15

1. bench press 5x12

185#

2a bent over row 3x10

2b zombie squats 3x3

did more than three sets on this superset because i had a lot of time today. kept the rows at 205# and worked up to 260# on the squats. felt way better this weeek than it did last.

3. accumulate 3 minutes in ring l-sit

still very bad at this. broke it all into :15 increments 

4. 6 sets

500m row @ 1:46

10 burpees

40 double unders

rest 1 min between rounds, rest 3 minutes between rounds 3 & 4

2:50, 2:55, 2:50, 2:52, 3:00, 3:02

felt really good on these. my row was actually around the 1:43-1:45 pace which was good to see. burpees went fast and the double unders usually came in 2 or 3 sets. felt way better this weeek than i did last week. 

5. accessory work

185# barbell overhead hold

​4x20 seconds

12/16/15
1. kyle spears pulling warm up
2. emom x10 3 power cleans

245, 245, 250, 250, 255, 255, 260, 260, 265, 265
3. double barrel front squats 5x5
215, 230, 240, 245, 250
4. deadlift 5x1 rest 2 minutes
405, 425, 445, 450, 450
5. clean pull 5x5 @ 245#

6. 6 sets

5 burpee box jump 24inch
5 thrusters 135#
rest 3 minutes
:24, :23, :22, :21, :21, :21, :21

session 2
1a. :45 hollow hold
1b. 16x side bends each side
1c. tuck ups x20
4 rounds rest 1 minute between exercises

2. 50 min amrap
row 4 min @ 1:58
20 burpees
row 4 min @ 1:58
20 t2b

row 4 min @ 1:58
20 ub kbs
completed. boring.

12/8/15
1a bench press x4 rest 2 minutes

1b push press x4 rest 2 minutes x6 rounds
both at 225, no misses
2a. 5 strict c2b pull up rest 30 seconds
2b. 10 strict pull up rest 1 minute
2c. 15 c2b pull up rest 3 minutes x5
happy to say that i went unbroken on all strict c2b and kipping chest to bar. really starting to come together on those. the strict pull ups got difficult and i had to break those near the end. it's pretty cool to see the improvement on this!

3.for time:

1k row

200 double unders
1k row
11:24
first row was about 1:46 and second row was about 1:50
4. not for time

30 parallete kipping hspu

​30 strict hspu

11/6/15

1.power snatch + 2 hang power snatch x5

175, 185, 195, 200, 200

2a. 10 alt db snatch @ 75# rest 10 seconds

2b. single arm DB rows 70# x10 each side rest 30 seconds

2c. amrap ring rows w/ feet on box 5x rest 2 minutes

this was a good circuit for me. felt like the old days at lifetime doing the body building stuff. really put emphasis on getting that left side to fire up. had a good pump after this! ha.

3. bent over db reverse fly thumbs up 4x12

used 10# weights and focused on form and activation. still felt my right side doing more of the work on this.

4. amrap tempo back squat. 3 seconds down, 3 seconds bottom, 3 seconds up x5 2 minutes rest.

not going to lie, it felt really good to back squat again. i loved this. i hit 5 reps every set and kept a good hold at the bottom of my squat. not sure if thats a good number or not but i sure loved doing it, it's been too long.

5. for time:

100 wall ball

300 double unders

100 c2b pull up

100 pistols

19:26

felt really good about this workout. if i had to do this workout 3 or 4 months ago i would have been well over 25 minutes. it was good to finally see some of the work pay off. i went unbroken on the wall balls, broke the double unders into 20 and 25's but i kept moving constantly. the pull ups i broke all into 5's and didn't stop once. and the pistols i went hard and fast and didn't look back. i did this workout with a couple people at the gym and nobody was close. felt good to attack a workout like that!

6. 4x :30 max effort row (keep track of fastest 500m pace) rest 3 minutes

lowest number i saw on the rower during this workout was 1:23 and i only saw it twice. i would say my average was 1:26. overall i thought today was high volume but a great day of training and i'm very happy with it!


12/5/15
1. kyle spears pulling warm up

2. quickly work up to a heavy btn jerk
315#

3. 10 min amrap
5 dl @ 315#
5 bar muscle up
5 burpee box jump 30inch
5 rounds (unbroken mu's)
rest 10 minutes
10 min amrap
5 power cleans 225#
10 c2b pull up
15 box jump 24inch
5 rounds (unbroken c2b's)
rest 10 minutes
10 min amrap
10 clean and jerk 135#
15 pull up
20 box jump 20 inch
4 rounds (unbroken pull up.. hardest one of the three wod's)

SESSION 2

1. Bench Press 10-8-6-4-2
205, 215, 225, 235, 250
2. strict press 10-8-6-4-2
​hit 175 for 2 at the end

3. team of 3

21 min amrap rope climbs
*every 3 minutes perform 10 burpees

(one athlete works at a time on the rope, everybody does burpees together)

12/1/15
1a. bench press 6-8 reps x6 rest 2 minutes
1b. push press 6-8 reps x6 rest 2 minutes
did both at 200 and 210
2a. 10 strict pull up rest 1 minute x6
2b. 2 ll rope climbs rest 30 seconds x6
2c.5 rope climbs rest 4 minutes x6
pretty pumped to say that i did all of the pullups unbroken. i can absolutely feel that i am getting better at my pulling already! i also was way more consistent this time around on the overall times. my biggest learning lesson was not going to the second ll rope climb right away. i learned that my body needed more time to recover and if i gave it time, i would be able to stay consistent and also do my next set of 5 a lot faster. very happy with how this went today.
3. 1 min hollow body hold rest 1 minute x6
this is harder than it sounds. got it done
4. for time:

75 shoulder to overhead 75#
300 double unders

75 hand release burpees
12:55
pretty happy with this time. the h.r burpees were a bitch

5. 12min amrap
200m row
25ft overhead yoke carry
8 rounds

6. 10-9-8-7-6-5-4-3-2-1
unbroken toes to bar
*one bar muscle up between each round
6:16

12/12/15
1. 5x7 ring muscle up

rest 2 minutes between sets
all unbroken. felt great after not doing ring muscle ups for awhile
2. partner snatch event

10 min cap
6 snatch 135
5 snatch 165
4 snatch 185
3 snatch 205

2 snatch 225

1 snatch 235
10 min rest


12 min amrap.
10 dl @ 225#
10 hspu
10 box jump 30inch
8 rounds
low back felt a little tight after the first few rounds. went unbroken and strict on the hspu. happy with my score though
rest 10 minutes

12 min amrap
15 ring dips
15 burpees
15 t2b
10 reps behind kyle spears. not sure the exact number. broke t2b into sets of 5, did what i could with the ring dips. this workout is harder than it appears.

3. not for time:

25-20-15-10-5
ghdsu

sESSION 2
30 MIN ROW FOR MAX METERS

8050 METERS

500M IMPROVEMENT FROM THE LAST TIME I DID THIS. STILL HURT LIKE HELL


11/21/15
1. 10 sets of:

1 legless rope climb + 1 rope climb
the rest of the guys were able to do 2 legless the entire time, i couldn't. 
2. open workout 13.5
after all of the rope climbs i had zero pull left. not to mention we didn't warm up at all and didn't have great expectations as a group because we knew we had a crazy afternoon of training. i got 84 reps and absolutely still need help on my upper body pulling
3. 5x12 straight leg dl
185#

4. run a half marathon
i still can't believe i did this as crossfit workout. never in my life have i ran more than a simple 5k. i was super nervous and didn't even think i was going to be able to finish it. the time was never a concern for me, i just wanted to get across that finish line. we were outside and faced a ton of hills and awkward running spots. i finished at a time of 2 hrs and 19 minutes which was behind jacob and andrew be quite a bit but i did end up beating zak. hoping to god i never have to do this again. 
overall i had a great time working out with some very talented people. i know i need to work on my eating in hopes to gain some weight and i also need to put more time and effort into my upper body pulling. learned a lot and happy to get after it again when my legs come back to normal!


​10/3/2015

1. 70# 400m farmer carry for time

2:59

dropped the weight 4 times


2. 6 sets

4 muscle up

8 kipping deficit hspu

12 t2b

1:00, :58, :57, 1:00, 1:27, 1:45

unbroken through 4 rounds which is one round better than last week. last two rounds were tough on the deficit hspu

3. 5 sets

15 t2b

10 hang power clean 155#

:52, :54, 1:11, 1:30, 1:41

grip was absolutely shot after the prior two workouts. hands were ripped up from a long week. no excuses, need to do better!

10/20/15

1. 5x5 defecit tempo deadlift

335#. i enjoyed doing this exercise. with the combination of the tempo and defecit it made it unique AND FUN!

2. 10MIN PLAY AROUND WITH 100# DB SNATCH. TRY AND GET 10 REPS TOTAL

did 5 REPS.. ALL WITH MY LEFT DUE TO MY RIPS ON MY HANDS. THE 100# DUMB BELLS WE HAVE AT MI5 ARE SUPER OLD SCHOOL AND DON'T OFFER A LOT OF GRIP AND ARE SUPER BULKY. I WOULD BE INTERESTED TO SEE IF I WOULD DO BETTER WITH THE WEIGHTS AT tw. also finished with a bunch of reps with the 75# db.


3a. 10 power snatch 135# afap rest 10 seconds

3b. 15 c2b pull up afap 

rest3 minutes x4

found myself getting very frustrated today with my hands and just lack of confidence. it sucks having ripped hands and it's also sucks working on things you are bad at every single day. mentally it's defeating and some days just aren't very fun. but at the end of the day, the best athletes are the ones who can work past it. instead of complaining and sitting out, i made it work and tailored this workout to fit my situation. i ended up fast singles on the snatches and "chin over bar" kipping pullups instead of c2b. happy to say i went unbroken on those and stayed consistent throughout all four rounds.

1:22, 1:06, 1:08, 1:12

4. for time:

9-7-5-7-9

muscle up

squat snatch 135#

11:31

again, went all singles on the barbell. muscle ups are getting better and i am able to do bigger sets which is fun during a metcon. had to share rings with a buddy so that may have slowed my time 20-40 seconds. who knows. 

5. accessory work

3rds

:30 hollow hold

crossover symmetry work

11/17/15

1. 6 sets/arm

1 tgu + 1 kb wind mill + 10 meter overhead carry + :20 kb side plank


2. 4 sets

250m row

10 push press 135#

10 burpees

rest 3 minutes

all rounds within 6 seconds of each other. rowed 1:35 pace for all 4 sets


3. 4 sets

250m row

10 thruster 95#

10 box jump 24 inch

rest 3 minutes

1:34, 1:34, 1:39, 1:40


10/14/2015

1. work up to a heavy single bench press

265#

very disappointing considering i have put up 310# before. i guess thats what happens when you don't bench often.

2. 20x5 ub chest to bar pull up

6:22

getting better everytime i test this workout. awesome to see improvement

3. 5rft

30 cal ad

10 thrusters 135#

50 double unders

18:18

this was not an easy workout. i'm happy to say i went unbroken on the thrusters. however, my double unders were broken down to 10-15 reps at a time. obviously quads were a limiting factor with the air dyne volume. believe it or not, i did better than i thought i was going to do.

4. 20min amrap

400m run

100m farmer carry

:30 hollow hold

5 1/2 rounds. 

i've done this style of workout for a few weeeks now and i'm happy to say that this time was the easiest. i kept everything smooth and consistent and my running felt easy. this workout isn't one i particularly enjoy but i can tell i'm getting better at the running and farmer carry.

11/20/15
1. emom 2 power clean. build as high as you can, 10 pound increments
worked up to 295 for a double. then hit 300 for a single

2. open workout 

10min amrap

60 burpee over bar
30 ohs @ 120#
10 muscle up
147 reps
felt good about this workout!

4. 20min amrap of toes to bar

*all sets must be 10 UB
170 reps

3. 3rft
100 double under
10 parallete hspu
didn't time it


4. bottom-up front squats
5x1 @ 330#

5. 1 pause front squat @ 310# immediately into 5 front squats from the ground at 235#. 

5x 2 minutes rest
​completed and unbroken

11/7/15

1. "macho man"

emom 3 power clean + 3 front squat + 3 jerk @ 185# for as long as possible

been wanting to hit this workout for awhile. ended up going 16 rounds which is two rounds better than when i did this last time. very fun workout that got challenging quickly!


2. with a running clock

0:00-20:00

5-4-3-2-1

rope climb

squat snatch 185#

9:37

20:00-40:00

20 cal row

20 ohs @ 95#

11:33

40:00-60:00

20 cal row

20 push up

9:44


10/3/2015

1. work up to a heavy hang snatch triple

last week i hit 225 from the high hang. this week i decided to go from above the knee and only hit 205. during my oly cycle last month i put a big emphasis on the high hang position because i was awful at it. not sure if that is normal but i am now more comfortable at the high hang position.

2. segmented snatch pull

5x 2 minutes rest

225, 225, 245, 245, 245

3. misread the program. was supposed to do tempo good mornings and i accidently did tempo rdl's which were very hard.


4. amrap rope pull ups

4x 1 minute rest

first time doing these. not as easy as they appear. i was getting about 7 reps each set. 

5. 15-12-9-6-3

deadlift 335#

burpee box jump

9:30

came out way to hot on this one. went unbroken on the first round. immediately went to doubles and triples. hate to make excuses but the tempo rdl's i did before the wod didn't help my case.

11/10/15

1. emom12

3 bar muscle up

completed and unbroken

2. 8 sets of

5 pull up + 5 chest to bar

rest as needed

completed and unbroken

3. 5 sets of

as many strict t2b as possible

rest 2 minutes

10, 10, 10, 9, 7

4. 33min emom

min 1: row 1:55 pace

min 2: Row 1:50 pace

min 3: row 2:10 pace

did much better on this than i did last week. got tough at the end but i managed to do a great job staying consistent. 


5. 6x6 strict press

135, 135, 140, 140, 145, 145#

11/9/15

1. build to a 5 rep tempo defecit deadlift. 2-4 inch defecit 3-1-3-1 tempo

hit 375 for 5 and then hit 385 for 3 reps


2a. 20 snatches 75# rest 10 seconds x6
2b. 12 burpees afap rest 10 seconds x6
2c. 50 ub double unders rest 3 minutes x6

1:55, 1:54, 1:52, 1:56, 2:28, 2:13

felt really good about this. went unbroken on all snatches and burpees. double unders went unbroken on all rounds except for one (round 4). i have found that one of the reasons i struggle with doublr unders is because i don't control my breathing and often times find myself not breathing at all! so i really concentrated on that today and i felt more smooth and not as gassed, funny how that works huh? this workout also taught me how to pace out and not go crazy out the gate. really enjoyed the knowledge i received from this little workout.

3. 8 sets

10 deadlift 275#

10 t2b

row 150m

1:10, 1:14, 1:15, 1:11, 1:12, 1:24, 1:26, 1:35

this workout was also pretty fun and i'm happy to say that i went unbroken on all of the deadlifts. this is a big milestone for me because i struggle with high rep deadlifts. i kept a solid pace and good breathing for about 6 rounds and then it got really hard! had to break the toes to bar at the end due to grip strength. afterwards i really felt my lungs take a toll which is what i need! 

4. crossover symmetry "iron scap protocall"


10/24/15

1. with a running clock

0:00-15:00

10min amrap

2,2,4,4,6,6,8,8....

strict hspu

power clean 155#

got into the round of 16's

15:00-30:00

100-80-60-40

double under

25-20-15-10

thruster 135#

11:46

35:00-50:00

42-30-18 cal row

21-15-9

bench press @ 185#

12:58


2. work up to a heavy snatch balance

260#


3. 30 min emom

1 rope climb

​5 shoulder to overhead 45# db's



10/16/15

1. emom10

3 power snatch @ 185#

completed 

2. 10 sets of 5 ub deadlift @ 315#

6:02

came out pretty hot because i wanted to attack this workout. form got a little brutal towards the end but that happens. i finished the first 8 sets at 4:30 so needless to say could have been a little better with my pacing.

3. 5rft

30 waLL BALL

40 CAL ROW

17:24

WENT UNBROKEN ON ALL WALL BALLS. QUADS WERE PRETTY TIGHT AFTER THIS ONE!


4. partner wod

3rft

30 hang clean 95​#

30 front squat 95#

30 jerks 95#

(partner a performs 30 hc, then partner b performs 30 hc. must complete all reps before passing the bar)

i had some extra time and wanted to do more. i got this workout from thomas and rich so i wanted to give it a go. hooked my gym owner into doing it with me. was supposed to be performed alone but i figured partner would be smart.

12/4/15
1. squat clean to a heavy single

315#
2. emom10 1 squat clean @ 265#
3. double barrel front squats 8-8-8-6-6-6
for the 8's i used 155# and for the 6's i used 185#. I have to admit, this exercise was very difficult and left me very sore for a couple of days, ha. hit the quads big time and i can def see a benefit to those type of squats. might not have went that heavy but i can promise you i am feeling the outcome. 


4. for time:

30 squat cleans @ 225
60 thrusters @ 135#
90 wall ball 20#
17:29
this workout was a lot harder after those double barell squats. however, I feel like i paced out pretty well. went singles on the squats cleans but kept moving pretty well. on the thrusters i did sets of 4 and 5. on the wall balls i did sets of 15 and 10. i think i could do a lot better if i was fresh but i am not unhappy with my time either. quad city!

11/13/15

1. 1 tgu + 1 kb wind mill + r/l lunge + :20 kb side plank

x6 each arm

got this little warm up from addison, great way to get the shoulders warm!

2. work up to a heavy single of 1 power snatch + 1 hang power snatch

225#

3. emom10

1 power snatch @ 225#

felt good so made up this little workout on the go! very happy about my results

4a. 10 alt db snatch rest 10 seconds x6

4b. 10/10 bent over row rest 30 seconds x6

4c. amrap ring rows w/ feet elevated rest 3 minutes x6

completed and getting better at this!

5. 5x10 bent over db reverse fly thumbs up

done with 10's


6. amrap tempo squats @ 335#. 3 seconds down, 3 seconds pause at bottom, 3 seconds up x5

3,3,3,3,3

this was tough but i managed to get 3 every set. feels good squatting!!


7. 7rft

15 wall ball

15 kbs @ 72#

15 cal row

15:54

went unbroken on everything, felt pretty good about this! managed my breathe and took my time from exercise to exercise without burning out. 


10/27/15

1. defecit tempo deadlift

5x5 tempo 3-1-3-1

worked up to 355# today

2. 10 min to play with 100# db snatch

3a. 10 power snatch @ 135# rest 10 seconds

3b. 15 c2b pull up

5x rest 3 minutes

1:06, 1:06, 1:07, 1:08, 1:20

extremely happy with how this went today. i went unbroken on all the chest to bars except the last round i broke into 10 & 5. i have come to realize that i don't tear as much if i don't wear my gymnastic wraps when doing c2b pull ups. much better than last week on a performance side of things as well.(snatches were all quick singles)

4. 4 sets

10 muscle up

10 squat snatch @ 135#

rest 3 mins

1:29, 1:44, 2:01, 2:32

this workout all came down to the muscle ups. i kept the same smooth pace on the squat snatches (which felt very good) the entire time. i'm thinking i really need to learn how to kip out of the top of the muscle up so i can be better in larger sets like this one. i broke up the muscle ups like so: 

1) 10 ub

2) 8-2

3) 6-3-1

4) 5-2-2-1

overall i thought today was a good training day and i'm seeing improvement!

5. crossover symmetry iron scap protocall


12/23/15
1. 3 box jump every :15 for 4 minutes

2. emomx10 1 squat clean climbing

worked up to 315
3. 100 t2b for time

*every time you break, perform 5 burpee muscle ups
15:01

really wanted to do better on this. just couldn't string together large sets. wish i could.
6. for time:

300ft hand stand walk


7. partner wod:
15 min amrap you go i go
15 ghdsu

3 ll rope climbs

8. partner wod:
30 hang clean 205#
100 pistols

200 hspu

100 ring dips

9. 100-75-50-25
double unders
​ab's of your choice

12/18/15
1. kyle spears pulling warm up
2. 2 squat cleans + 2 front squats + 1 jerk
x5 2 minute rest
245, 260, 270, 280, 290
stoked about hitting 290 on this complex. this was a fun one
3a. split jerk 1,1,1,1,1 rest 10 seconds
3b. push jerk 5x5
280, 290, 295, 305, 310
happy about hitting this split jerk today. everything felt on point on my jerks. i kept push jerks at 220.
4. back squat clusters 1.1.1.1.1
rest 3 minutes x5
355, 370, 380, 390, 405
happy about hitting 405! it was tough but glad i went for it. 
5. for time: 

10 muscle up
30 dl @ 315#
10 muscle up
6:00
went unbroken on the first set of muscle ups. got to the bar and realized i gashed my hand, couldn't grip the bar to save my life. got back to the rings and went 4-3-3. not happy with this time, but i know if i was fresh i would do a lot better. just one of those workouts. 

Session 2
6. row 1k @ 1:50

rest 30 seconds x6
rest 1:30 between rounds 3 and 4
​completed. boring. 

12/29/15
1. warm up:

emom 15

min 1: 3 triple unders + 20 double unders
min 2: 8 ghd hip extensions
min 3: ankle mobility drill
​just a fun warm up i put together to get myself moving. 
2a. bench press 5,5,5,3,3,3
2b. push press 5,5,5,3,3,3 rest 2 minutes

bench press 225 + 240
push press 220 + 235
happy about these numbers for today
3. 6 sets
seated arnold press x10
landmine single arm row x6-8
4. 12 l-sit rope climbs
did much better this go around! happy about the improvement.

5. 20x5 kipping hspu not for time

took about 1:40 between sets. felt much better and learned some things about being more efficient in the kip. good little session!
6. 5 min amrap
10 thruster 135#
10 cal row

5 min rest
10 thruster 115#
10 cal row
5 min rest
10 thruster 95#
10 cal row
4 + 3 reps
4 + 1 reps
4+ 2 reps
this was tough! went unbroken on the barbell. rowing could have been more efficient. i felt like it took too many pulls to get my first calorie on the rower every time i strapped in.


10/28/15

1. ever :30 for 15 minutes 1 squat clean @ 230#

felt easy

2. 5x5 front squat

300#

5# every than last week. however i am finding myself getting really forward on my last couple of reps. need to get rid of that.

3. accumulate 3 minutes in an l-hang

had to go with :15 segments. still getting better at this movement. feels good when i'm done though. 

4a. 20 burpees afap rest 10 seconds

4b. 50 double unders afap rest 2 minutes x4

1:19, 1:11, 1:16, 1:22

thought i did really well on this workout. double unders were on for the most part. 
5. assault bike 40 cal afap rest 2 minutes x4

this asssault bike was much harder than the air dyne machines i've used in the past. first set i went way to fast and it absolutely crushed me. tony came over and recommend i stay at a 68-70 rpm in order to stay consistent and level, so i did. my breathe always came back to me pretty quickly, however, my quads were blown up! it's good for me though.