3/22/2016
1. 4x6 front squat w/ 2 minute rest
worked up to 300#
2. thruster 5-4-3-2-1
175, 205, 225, 245, 265


3. for time:
15 thruster 135#

7 muscle up
15 thruster 185#
7 muscle up
15 thruster 205#
7 muscle up
not even sure how long this took me. the 205 thrusters absolutely crushed me. had to drop to singles. on the bright side i was able to go ub on all three muscle up sets. 

4/27/2016
session 1
1. 5 min @ 85% assault bike
5 min @ 85% ski erg
5 min @ 85% rower
x3

did this with little food in my stomach and right after a deep tissue massage. needless to say, it didn't go well at all. also had a low back flare up that didn't feel good. the positive in this workout was the assault bike was my best part compared to the other two exercises.

session 2
1. split jerk to a heavy single
tied my pr @ 340. missed 350 three times, all were super close. this picture to the right is how close i was. i really really wanted that one. 

2. power snatch gauntlet. emom until failure 30 du + 1 power snatch starting at 155 adding 10# every minute
surpised myself here and got through the round of 225 but then missed 235.

3. 5 sets for time

10 ub c2b
10 burpee box jump over 24inch
50 double unders
rest 1 min
then rest 5 minutes and repeat
man this was tough! ha. positives were i kept all pull ups unbroken and they felt great. the first 5 rounds were pretty solid and i felt good going into each set. however, the second set of 5 was absolutely brutal. my double unders had to be broken often and i even cramped near the end of the workout. calculated about 700 double unders completed today so i'm not too surprised, ha. 

my times were:
1:21, 1:24, 1:28,1:33, 1:41
​1:28, 1:50, 1:58, 2:00, 2:10

4/13/2016
1a. 50ft bottoms up overhead kb carry
1b. bent over heavy db row 5/5
1c. powell raises 10/10
1d. 1 minute side plank each side 5 sets total

2a. amrap rope pull ups r arm x4
2b. amrap rope pull ups l arm x4

2c. ab :20 @ 100%
Rest 2:30

x5

3. partner wod
4 rounds
20 ghdsu

*partner holds handstand while other partner is on ghd


session 2
1. push press 3-2-1-2-3
235 for 3
255 for 2
270 for 1 ***20 pound pr, stoked about this!!
255 for 2
235 for 3
2. bench press 3-2-1-2-3
235 for 3
255 for 2

270 for 1
255 for 2
235 for 3

3. 5 sets
10 power clean 155#
10 c2b
10 shspu
rest2 minutes
:58, :58, :55, :54, :55

​4. tabata hollow rock

4/5/2016
1. hang power clean clusters 1.1.1.1.1 rest 20 seconds x5
ranged from 250-260#

2. 2-4'' defecit halting snatch pull. 3 seconds at each position 5x5
this was very challenging and really hit the posterior chain. did this at 220#

3a. glute ham raises 6 reps x5
3b. tempo glute bridges 6 reps x5
tough combination here. i can tell i am weak in my posterior chain

4. 3rft
750m row
20 power snatch @ 75#
3 ll rope climb
100 double unders
23:44
tough workout. kept a nice consistent pace and didn't have any failed reps. the obvious slowing factor was the double unders as usual. found myself getting into sets of 15 and 20. 

4/12/2016
1. find a heavy 1 rep hang power clean
285

2. 5x10 ub hang power cleans @ 205#
all 22 seconds or shorter

3. 5x5 deficit clean pulls
all sets @ 295#

4a. glute ham raises 5x4
4b. glute bridges w/ tempo 5x4
went pretty heavy on the bridges. 265 i believe

5. track session
run 1 mile

rest 1:1
run 1200m
rest 1:1
run 800m
rest 1:1
run 400m
rest 1:1
run 200m 
rest 1:1
run 100m
i believe total time was 32:33. my one mile time was 6:49 which is two seconds slower than my pr mile time i think, that could be wrong. still hate running but glad i had some people to run with.

6. 3rft
2 legless rope climbs
9 burpee box jump overs
12 db snatch @ 85#
15 cal row
12:24
the only thing that set me back was those db snatches.

left knee is pretty inflamed so i'll need to ice and take it easy on the squatting. sometimes this happens to me and i need to dial back and do some self care work on my it bands. shouldn't be a big deal.

2/6/2016
1. work up to a heavy snatch
hit 245, felt super heavy
2. partner wod
150 cals on ab
50 dball 150#
120 c2b pull ups
this was fairly easy today. went sets of 5's on the chest to bars and stayed consistent throughout the workout. happy with how this workout went.

session 2
partner wod
200 cal row
*partner holds hand stand
50 snatches @ 135#
500 double unders
*partner holds hand stand
50 c&j # 185#
​26.33

4/11/2016
1. squat snatch 
4 @ 230 (85%)
4 @ 235 (87%)
2 @ 245 (90%)

only two misses today. pretty heavy numbers.

2. back squat to a heavy single then 5x5
hit 385
then went 5x5 @ 335

3. muscle up clusters 3.3.3 rest 10 seconds between reps. rest 2 minutes x4
completed all reps. happy about it!

4. 5 rope climbs afap
rest 2 minutes x4
:41, :49, :45, :38
feeling really good about my rope climbs right now!

5. 15-12-9
front squat 245#
30ft hand stand walk
25-20-15
c2b pull up
30 ft hand stand walk
11:46
went unbroken on the hand stands and the front squats.

rest 5 minutes

for time:
30 t2b
30 hspu
75 ub double unders
20 t2b 
20 hspu
50 ub double unders
10 t2b
10 hspu
25 un double unders
9:15
went 5's and 6's on the t2b. went 10's on the hspu. was really concerned about the double unders but i hit all three sets unbroken. i still need work on this movement because afterwards i feel gassed and my arms are gone! 

​long day, need to recover now!

nutrition breakdown
total calories: 3,656
Carbs: 40%
fat: 45% 
protein: 15% (145g)

4/4/2016
1. 4 squat snatches @ 225
4 squat snatch @ 230
2 squat snatch @ 235

only had one miss. happy to be hitting these numbers.

2. work up to a heavy back squat then perform 5x5 @ 78%
worked up to 390. then hit 5x5 @ 310#

3. rope climb clusters 1.1.1.1.1 rest 10 seconds between rest 2 minutes between clusters
this felt relatively easy! i always feel good about rope climbs when i am not under fatigue

4. muscle up clusters 3.3.3 rest 20 seconds between rest 2 minutes x4
unbroken. muscle ups are feeling good!

5. 3 rounds for time
15 deadlift @ 275#
15 c2b pull up
6:17
absolutely hate this combination of movements. not a great time.
rest 10 minutes
3 rounds for time
20 hspu

20 t2b
6:20

6. 20 minutes z1 on the bike

7. partner wod
10min amrap
10 kbhp 53#
10 wall ball


5/10/2016
1. 5 sets
15 ub power SNATCH 115#
20 UB T2B
50FT HAND STAND WALK
REST 5 MINUTES

WAS ABLE TO GO UNBROKEN ON THE POWER SNATCH FOR ALL 5 SETS. WAS ALSO ABLE TO GO UNBROKEN ON T2B FOR 3/5 SETS. THIS WORKOUT IS HARDER THAN IT APPEARS ON PAPER. FEELING GOOD ABOUT SETS OF 10 ON THE SNATCH FOR THE WOKOUT THOUGH.

2. 4 SETS
:30 AB 100%
3 ROPE CLIMBS
REST 3 MINUTES
1:05, 1:02, :58, :59

1/16/2016
1. emomx12
min 1: 20/20 hamstring pulses
min 2: hand stand walk
min 3: 3 triple unders + 15 du's

2. 14.1
amrap 10

30 double under

15 power snatch 75#
324 reps

3. amrap 10
50 cal row
40 hspu

30 t2b
20 squat cleans 165#
10 bar muscle up
148 reps (8 bar muscle up)

4. every 2 minutes for 34 minutes
station 1: 8 ub deadlift 315#
station 2: stone ground to overhead 100# x10
station 3: yoke carry


5. tabata hollow rock

4/25/2016
1a. shrimp squat 5 reps each leg x5
1b. alternating leg cossack squats 6-8x per leg
1c. pancake split against the wall 2 min x5

2. ad 10 min @ 85%
directly into 

6rft
5 deadlift 315

1 ll rope climb
i totally forgot my time. i know i went unbroken on the deadlifts and i moved pretty quickly. my bad on not remembering the time on these workouts.

3. ad 10 min @ 85%
directly into
6rft
3 clean and jerk @ 225#
2 rope climbs
this was harder than i thought it was going to be. i know i am getting better at my rope climbs, but i had to take my time on those clean and jerks. 

4. 20 min ad z1

5. heavy db bent over rows 5x5/5

4/15/2016
Session 1
1. push press clusters 2.2.2.2 rest 20 seconds x5
all at 230

2. 10 snatch singles @ 165 rest 3 minutes x3
all sets were at :31

3. 10 rounds not for time
1 muscle up + 2 dips + 1 muscle up + 2 dips

4. for 12 minutes..

3 1 minute stations
person 1 rows 20 cals afap
person 2 hold hand stand
person 3 rests





Session 2
1. team of 3 complete
15 c&j @ 225
12 c&j @ 245
9 c&j @ 265
6 c&j @ 285
3 c&j @ 305

no misses. our team did well and had solid transitions

2. in teams of 2:
21 thrustes in unison @ 115
21 unison c2b
15
15
9
9

3:26 or something with kyle spears. went unbroken on the thrusters. pull ups were the challenging part but it was fun beating kelly and matt. not a good workout for my skill set.

3. in teams of 3
400m slug run
180 ft slug lunge
30 synchro burpee over slug
800m run

first time using the slug. not a great workout for me with the running. gotta get better at that.

4. bench press to a heavy single
​hit 275#

2/13/2016
1. partner wod
6 rounds
1 deadlift 425#
3 squat cleans 265#
5 ring muscle up
7 strict hspu

kelly and i got 7:00. i went singles on the cleans and then unbroken on the muscle ups and strict hspu. this was a good workout for me and im happy about being able to go ub on the rings

2. regionals workout 2014
21 min cap
50 cal row
50 box jump overs 24inch
50 dl @ 180#
50 wall ball
50 ring dip
50 wall ball
50 dl 
50 box jump over
50 cal row
got 34 box jumps on the way back down. i felt like i paced this workout almost the best that i could. i came out pretty hot because i wanted to be in the lead in my heat. i would say once i got to the rings i just paced off of tony. whenever he got off, i went back on and i knew i was in ahead of him. i did the deadlifts in 6's and 5's. i did the wall ball in 10's mostly and i did all the ring dips in 3's. pretty about about my performance, would have been cool to get back to the rower. 

3/28/2016
1. 4 snatch @ 215#
4 snatch @ 225#
2 snatch @ 230#

went 8/8, no misses. felt good!!

2. work up to a heavy back squat single then drop to 75% and perform 5x5.
worked up to 385 rather quickly then did 5x5 @ 305#. knees are pretty sore so i skipped the front squats.

3. 3rft

15 hpc @ 175#
15 c2b pull up
5:03
went unbroken first round, then split the rest into 5's
rest 10 minutes

3rft
15 power snatch 75#
15 t2b

4:11
this was all grip for me. went unbrok first round and then split into 5's.

4. 20 min z1 on bike
complete

​5. 5 50ft ub hand stand walks not for time

​3/23/2016
1. 8/8 squat snatch @ 225#
no misses. pretty pumped to lift heavy again and be consistent. 
2. partner wod with strand
5 min amrap
minute 1: amrap 5 tng snatch @ 115
minute 2: amrap 4 tng snatch @ 115
minute 3: amrap 3 tng snatch @ 115
minute 4: amrap 2 tng snatch @ 115
minute 5: amrap 1 snatch @ 115
fun little workout we made up to work on barbell cycling. quick and to the point.

3. 3x30 second all out bike sprint. rest 30 seconds between efforts. 

today's nutrition
total calories: 3,042
protein: 188g
fat: 167g
​carbs: 227g

1/26/2016
1. long alye warm up
2. work up to a max 2 rep push jerk

hit 270 for 2, hit 285 for one
3. emomx10
2 push jerks @ 220#

4. close grip bench press 5x6
190, 205, 215, 215, 220

5. hand stand walk & pistol practice (10 minutes)

6. 5 sets
1000m row
15 ub overhead squats 95#
15 burpees
rest 2 minutes
4:59, 5:05, 5:06, 5:10, 5:15
this was much harder than i anticipated. never had trouble on the ohs or the burpees but the rowing got very difficult. happy that i kept all of my times somewhat close. also very happy that this one is over!

3/29/2016
1. hang power clean clusters 2.2.2 rest 20 seconds x5
225, 240, 250, 265, 270
2. 2-4 inch defecit tempo snatch pulls 5x5
worked at 205 and 215
3a. glute ham raises 8-10 reps rest 1 minute x5
3b. tempo glute bridges 8-10 reps rest 1 minute x5

4. 5rft
10 s20 185#
10 bar facing burpees
75 double unders
14:44

this workout was all about the double unders. still needing work on them. stayed steady on the burpees and went unbroken on the barbell which was a big plus.

5. session 2
run 400m afap 
1:06
rest 12 minutes
run 800m afap 
2:55
rest 12 minutes
run 400m afap 
​1:11

5/5/2016
1. regionals event 1
m/m
60 strict hspu
20 synchro bar muscle up
30 cal bike
30 cal row
60 power cleans 135#

this wasn't too bad of a workout. didn't get tough until the power cleans. just gotta gut through 3 sets of 10

2. regionals event 2
m/m/m

each athlete performs

5 snatch @ 185
4 snatch @ 205
3 snatch @ 225
2 snatch @ 245
1 snatch @ 265
first time snatching heavy in a very long time and i hit the double at 245. very happy with how this went and how it felt. hoping to clear that thing come competition day.

1/22/2016
1. emomx10 1 power clean + 2 squat clean @ 205#
done, easy
2. tempo bench press 5x4
worked up to 225

3. one arm bb deadlift x5/5
worked up to 185#
4. one arm db row

5. assault bike 4 min @ 66rpm
rest 1 minute
rest 5 minutes between 4 & 5
all quads, this was tough! still hate that damn machine.

2/8/2016
1. 50 bar muscle ups for time
7:57

lost a bet so i had to do this today. i know it wasn't on the program and i know you said not to go outside the program, but a man needs to pay his debts, ha. unfortunately my hands did tear so i'll be trying to heal those up. hence why i had to slightly change the rest of the day's program.
2. 5x6 tempo front squats 3-3-3 tempo
215, 225, 230, 240, 240
this wasn't easy! worked hard on positioning in the bottom
3a standing hand over hand sled pull x3 rest 1 minute
3b 1 minute farmer carry x3 rest 3 minutes
carried 70# kb's for the farmer walk

4. 12 min amrap
20x plate overhead lunge

5 strict hspu
this was the mi5 class wod tonight. we didn't have a lot of people show up and i wanted to jump in with them since i never get the chance to. i also knew this was something i could do with my hands being in the condition that they were. matt jumped in as well and the members loved it. i will be back on track tomorrow. 

4/26/2016
1. 10 sets
10 power clean @ 155#
10 bar facing burpees
rest 2 minutes

:50, :41, :41, :40, :41, :41, :41, :40, :41, :40

this was tough! pushed it really hard.

​2. power clean clusters from blocks 1.1.1.1.1 x5
225, 245, 250, 255, 260

3a. 15 ghdsu afap rest 1 minute x5
3b. 8-10 glute ham raises x5

this is all i had time for today because i finished college and my mind was on that. also trying to be smart with my knee pain. 

5/2/2016
1a. shrimp squat 4-5 reps each leg x5
1b. cossack squat 6-8 reps each leg x5
1c. pancake split against the wall 2 min x5

2. assault bike 12 minute @ 85%
directly into 6rft
5 clean and jerk 225#
1 ll rope climb
+
assault bike 12 minute @ 85%
directly into 6rft
3 power snatch 175#
2 rope climbs
+
20 min empty sled drag

2/15/2016
1. 1 squat clean + 2 hang squat cleans + 3 front squats
235, 250, 265, 275, 285
happy about hitting 285 on this complex.
2. tempo front squats 5x4
3 sec down, 3 sec pause, 3 second way up
245, 265, 275, 285, 290
3a. farmer walk 1 minute rest 1 minute x4
3b. sled pull hand over hand rest 3 minutes x 4

4. emomx15
10 ub toes to bar


4/22/2016
1. emomx10 3 split jerks @ 225
loved this. it honestly felt like it was 135 and i was in a great rythem. really digging how my split jerk is coming along.

2. speed clean and jerk ladder
5 reps @ 185
3 reps @ 225
1 rep @ 255
3 rounds, rest 3 minutes
1:00, 1:00, 1:08

3. row 1250m
rest 30 seconds
x6
rest 3 minutes between sets 3-4
this was fricken hard. i stayed at a good 1:54 pace for this workout but it wasn't easy. especially the 3rd and sixth set. 



session 2
1. hand stand walk practice

2. 30 cal row
1 minute 315# hold
30 strict hspu

1 minute h.s hold
30 t2b
1 minute bar hang hold

3. for time
:
30 cal row
30 dl @ 275#

30 c2b

4. 80-60-40-20
double under
20-15-10-5
​burpee pull up

2/9/2016
1. 10 push jerk singles @ 285
no misses. this was probabaly the highlight of my training today. 6 weeks ago 285 was my max, now i'm hitting 10 singles of it within 20 minutes. pretty cool stuff.

2. 6x2 bench press
all @ 250#

3. 5rft
500m row
15 push jerk 155#
75 double unders
23:40
i'm sure this is a terrible time. i didn't really have a plan for this workout and the double unders really got me. 

4/30/2016
1. power clean ladder
hit 285, missed 295

​2. men vs. women
800m run
50 wall ball 30#

​3. teams of 3
30 db squat snatch 85#
50 strict deficit hspu
50 d ball 150#
50 front squat 245#

4. teams of 3
100 cal row
100 lateral burpee
100 power cleans
100 t2b
100 shouler to overhead
100 lateral burpee

100 cal row
​23:12

1/19/2016
1. emom 2 push jerks 

work up to a 2 rep max
275#

2. close grip bench 8,8,6,6,6
205 & 225

3a 15 push jerks @ 165 rest 10 seconds
3b. 15 burpees rest 10 seconds
3c. 100 double unders
rest 5 minutes
2:27, 2:24, 2:32, 2:45, 2:43
this workout was all determind on the double unders. unfortunately i had a tough time with them today. still needing work on double unders
4. 5 sets
8 box jumps 24inch
8 thrusters 135#
200m afap
rest 3 minutes
1:21, 1:18, 1:18, 1:17
5. 4 heavy sled pushes


1/12/2016

1. emom10 2 push jerks
starting at 225 & climbing 5# every 2 minutes
complete, no misses
2. 10-8-6-4-2
bench press
185, 205, 225, 240, 255

3. triple under & free stANDING HSPU PRACTICE 10 MINUTES
4. 4 SETS
15 PUSH JERKS 165#
REST 10 SECONDS
15 BURPEES
REST 10 SECONDS
100 DOUBLE UNDERS
REST 5 MINUTES
2:24, 2:34, 2:46, 2:26
THIS ALL CAME DOWN TO THE DOUBLE UNDERS FOR ME. I ALWAYS HAD A BIG FIRST SET, BUT THEN FOUND MYSELF GOING TO 10'S AND 15'S AFTER THE BIG SET. 
5. 4 SETS
10 C&J 135#
200M ROW
REST 3 MINUTES
1:27, 1:22, 1:27, 1:28
​6. 60 MINUTES OF MOBILITY

4/16/2016
1. as a team, find max hang snatch with two attempts.
hit 215, missed 225. just didn't feel right today and knew i wasn't going to put up a big number. just one of those days. still happy to hit something,

2. f/f/f m/m/m
50 ghdsu (each)
50 muscle ups
50 hpc @ 205#
performed 1 minute faster than last year which is awesome. ghdsu felt really good. probably should have done 4's on the rings.

3. m/f teams
400m run

50 power snatch @ 75#
50 wall ball
went with a big set on the snatch and wall ball and then had to piece it together at the end. shoulders and chest were pretty fried. 

4. emomx20
odd: 10 cal assault bike
even: 4 deficit kipping hspu

4/18/2016
1. work up to a 1 rep snatch
245#
2. drop to 85% and hit 10 singles
went emom for 10 minutes @ 210 no misses.
3. 5 rope climbs afap rest 2 minutes x5
:38, :38, :36, :38, :39

4. 5 rounds
10 dl @ 315#
6 muscle up
10:38
rest 5 minutes
3 rounds

20 cal row
20 t2b
50 ub du's
11:20
rest 5 minutes
3 rounds
ab 15 cal
15 box jump over
15 wal ball
5:21

5. db bent over row 3x5/5

2/23/16
1. bench press to a heavy single
285
2. push jerk 15x for time @ 185

21 seconds
3. push jerk 10x for time @ 225
19 seconds
4. push jerk 10x for time @ 250#
didn't time it, just happy to go unbroken on it
5. 4 sets
ab 10 seconds @ 100%
15 thrusters @ 95
15 kipping hspu
rest 4 minutes between sets
1:03, 1:13, 1:13, 1:23
this was a little harder than i expected. the kipping hspu got tough, i was always able to cruise through the first 10 reps, however, the last 5 were tough. i was able to go unbroken on all sets.
6. emomx7
​1 legless rope climb

3/30/2016
1. emomx12

odd: 10 cal row
even: 40 double unders

just a way to get warmed up. plus i need to do double unders every day
2. squat clean
4 singles @ 265
4 singles @ 275

2 singles @ 285
no misses
3. 4 sets
10 muscle up
rest 30 seconds
5 rope climbs
rest 30 seconds
10 bbj 20 inch
rest 30 seconds
20 c2b

rest 5 minutes x4
i thought this was going to be a terrible workout for me. i was surprised to find out that it wasn't that bad. i split up the muscle ups into 5's and the c2b into 5's as well. i kept a steady pace that way and didn't have any blow ups due to failed reps. 
4. 10 push jerk singles starting at 275
275, 280, 285, 290, 295, 300, 305, 310, 315
pr at 315 today!! pumped about that even though it's only 5 pounds.
5. bench press 3-2-1
250, 265, 275
6. 3rft
10 power clean 155#
10 t2b
30 ft. h.s walk
4:30
unbroken on t2b and hand stands. went singles on cleans
7. heavy db row 4x6/6
​100#

2/2/2016
1. emomx10
200m row

2. 5 sets of 1 push jerk + 1 split jerk
265, 280, 290, 300, 310
last two were PR'S for me. always fun to hit pr's!

3. 6x4 bench press 2 min rest
225, 225, 235, 235, 245, 245

4. emomx16
odd: 4 ub bar muscle up
even: 20 double unders
getting a lot better at the bar muscle ups! having fun eliminating weaknesses

session 2
1. 5 sets
1000m row
15 ub ohs 95#
15 burpees

rest 1 minute
5:11, 5:11, 5:15, 5:18, 5:18
this was  a battle. very happy with my consistency and times. i didn't waste much time in my transitions and i kept my rows very consistent. this doesn't mean that it was easy, very tough workout, back was pretty tight throughout.

2. parallate gymnastics work

1/25/2016
1. build to a max 10 rep tng squat clean
225#
2. front squat clusters 3.3.3 rest 20 seconds between reps x3
270, 285, 295
3. 3 min amrap
10 deadlift 315#
20 double under
rest 5 miinutes
3 min amrap
10 deadlift 275#
30 double under

rest 5 minutes
10 deadlift 225#
40 double under
this workout was tough, def hit both of my weaknesses in a short peroid of time. in every "workout" i was able to go unbroken on my first two rounds on the barbell, but then the 3rd and 4th rounds were peiced together. i don't recall my exact scores for this workout unfortunately. not a great workout for me, need to improve. 

4a. seated sled pull
4b. l hang as long as possible
4c. :30 farmer carry 100#
4 sets 1 minute rest between exercises


session 2
1. emomx10
1 strict c2b + 1 bar muscle up + 1 strict c2b + 1 bar muscle up

2. partner wod

20 min cap
200 ping pong wall ball
200 ghdsu
100 burpee box jump 24inch
100 db snatch 60#
matt and i got into 18 snatches within the 20 minutes. always fun throwing down with another high level athlete. 

2/10/2016
1. hang power snatch clusters

2.2.2 rest 20 seconds x5
175, 180, 185, 190, 195
2. 6 ub sets of
5 pull up + 3 c2b + 1 muscle up
did this every 2 minutes. came very easy for me which is awesome. 
3. one arm db row heavy 3x5/5
4. one arm dl 3x5/5

5. 20 min amrap
2 minutes ad
20 wall ball
500m row 85%
20 box jump step down 24inch
400m run

20 burpees
got through 2 rounds and some change. tried to listen to directions as much as possible and keep my heart rate down and not go balls to the wall on this workout. (it was hard not to).

6. crossover symmetry scap jack protocall super set with l-sit holds

1/18/2016

1. emomx15

min 1: 6 sotts press
min 2: hammy pulses 20/20
min 3: free standing hand stand


2. build to a max tng 5 rep snatch
205#

3.every 30 seconds for 30 reps 1 squat snatch at 160#
no misses

4a. back squat 3,3,3,2,2 rest 1 minute
4b. 20 db step ups rest 3 minutes
last back squt was @ 380#

5. heavy 1 arm bent over row
6. 1 arm bb deadlift


SESSION 2
5 SETS
10 UB HANG POWER CLEAN 195#
15 C2B PULL UP

REST 3 MINUTES
1:09, 1:11, 1:14, 1:25, 1:33
SHOULDERS AND HANDS FELT WONKY SO I WENT WITH THE TRADITIONAL KIPPING PULL UP

+


EMOMX8
​8 UNBROKEN TOES TO BAR

4/20/2016
1. 10 minutes to work to a heavy clean and jerk

worked up to 280
2. 1 minute to find max clean and jerk
hit 295 and then hit 310 which is 10 pounds under my pr! i hardly warmed up for this movement and i haven't done heavy clean and jerks in long while so i was very excited about this.

​3. front rack tempo bulgarian split squat 4x5/5
tough exercise! did these at 115#

4. 5 sets

10 thruster 115#
3 rope climb
10 power snatch 75#
rest 2 minutes
1:13, 1:16, 1:22, 1:33, 1:40
this got harder and harder as i went. always went ub on the thrusters, the rope climbs were steady. the power snatch got difficult on the grip. overall pretty happy with my effort and times. def harder than it appears. 

session 2

5. push press 3x3 2x2 1x1
225
240
255

6. ski erg sprints 3x:20

rest 2 minutes
then..
assault bike 6 miles
15:39
this machine absolutely smokes me every time. my quads get loaded and i just don't have the stamina on the dang thing. def need a rest day tomorrow.


2/26/2016
1. OPEN WORKOUT 16.1
AMRAP 20
25 FT OH WALKING LUNGE 95#
8 BURPEE OVER BAR
25 FT OH WALING LUNGE 
8 C2B PULL UPS
249 REPS. NOT BAD, NOT GREAT. I KNOW I WILL DO BETTER WHEN I RETEST THIS ON MONDAY. I JUST NEED TO DO BETTER PACING IN THE BEGINNING OF THE WORKOUT. 20 MINUTES IS A DAMN LONG TIME. 

1/15/2016
1. work up to a heavy single of the complex:
1 power clean + 2 squat cleans
275, could have probably gave 285 a solid shot

2. tempo bench press 5x6-8

3 seconds down-3 second bottom-3 second way up 
165 & 175

3. 3x5/5 heavy on arm db row
4. 3x5/5 single arm bb dl

5. 30 min max cals on assault bike
437 calories
rpm breakdown:
64, 63, 64, 63, 63, 61
​this wasn't very fun at all

2/3/2016
1. work up to a hang snatch
previous pr was 235, today i hit 240, 245, 250, and 255. very happy about this. been a good week with the heavy barbell. pumped!
2a. 6x3 segmented snatch pull w/ 3 second pauses
2b. 6x12 weighted hit extensions
this absolutely torched my posterior chain. i think thay area needs work. did the segmented snatch pulls @ 245#
3. 20 ub sets of 5 c2b pull ups for time
5:40
kyle vos and i went "you go, i go" back and forth for this workout. suprisingly it kept us both on a solid pace. i don't think this was my best time on this test but i'm okay with this score. 

Session 2
1. emomx10
4 kipping hspu afap
done

2. accumulate 10 legless rope climbs in hallow body position
performed 1 rep every 2 minutes. after 5 reps these got pretty tough! working the weakness on that upper body pulling!

1/14/2016
1. emom12
min 1: max set free handstand hold
min 2: 12 ghdsu
min3: hamstring pulses x20/20

2. for time:
50 dl 225#
50 kipping hspu
50 box jump over 24inch
50 cal row
10:43

felt pretty good about this workout. pushed it pretty hard, back was lit up after the deads and hand stands

3. 5x5 front squat
worked up to 315#

5. 100 ghdsu for time
​4:40

5/4/2016
1. true form intervals
run 400m
rest 1:1 x4
rest 3 minutes
run 200m
rest 1:1 x4
rest 3 minutes
run 100m
rest 1:1 x4

2. 30min mobility

2/1/2016
1. build to a max in the complex 
3 squat cleans + 3 front squats

hit 280 and 290. pretty pumped about that! i would have tried 300 if i didn't have more squats to do for the day.
2. front squat clusters 2.2.2.2 rest 20 seconds between clusters rest 2 minutes
275, 285, 295, 305, 315
again, happy about hitting my final lift at 315. wasn't easy but fought through it
3a. farmer carry :30
3b. hanging l hold amsap
3c. seated sled pull x5

session 2
1. crossover symmetry scap jack protocall

2. 4 min amrap
10 dl @ 315#
20 du's
rest 5 minutes
4 min amrap
10 dl @ 275#
30 du's
rest 5 minutes
10 dl @ 225#
40 du's
98, 130, 187
not a fun workout for me, two bigger weaknesses of mine. grip was fine, weight was fine, low back really took a toll on this one. happy to say that the double unders actually went really well! 

3/21/2016
1. open 16.4
13 min amrap
55 deadlift 225#
55 wall ball
55 cal row
55 hspu
232 reps

one rep better than my first attempt. i think i gave it my all both times. the hspu were tough, especially the last 15 reps. happy to say i was able to go ub on the wall balls. sitting 13th in the state in the open and my initial goal was top 10 so lets see what the last week brings!

4/8/2016
1.push press clusters 2.2.2.2 rest 20 seconds x5
215, 225, 225, 225, 225

2. 30 s20 for time @ 225#
4:29

3. emomx10
5 deadlift @ 335
this actually felt pretty solid! getting better with this stupid movement

3a. single leg rdl 3x8
3b. amsap sorenson hold 3x

4. 3 rds
6 min row
6 min bike
was getting above and below that 1500m range on the rower. not a fun workout for me. 

5. accessory work
3rnft
5/5 heavy db row
5 strict defecit hspu

2/5/2016
1. emom 3 tng power cleans
start @ 185, add 10# every other minute

got through both sets at 255. might have been able to hit 265 but i decided to move on.
2. establish a 10 rep max bench press
hit 205 x10
hit 225 x9
3. 3x5 single arm heavy row

4. 5 min amrap
15 cal row
15 ub thrusters 95#
15 box jump 24 inch
rest 3 minutes x3
105 reps
101 reps
96 reps

5. e2mom for 10 sets
1 push jerk @ 275#
​no misses, hit all 10


2/17/2016
1. 5x1 hang power snatch
195, 200, 200, 205, 205
2. 6 sets of the following complex
4 t2b+ 3 pull up + 2 c2b + 1 bar mu
completed, pretty easy.

3. 20 minutes on the ad
got a massage today so i was very tired and relaxed. i also battled a bit of a head cold/stuffy nose so i didn't have a ton of motivation. instead i took the time to do lots of romwod and mobility. hoping to feel better on friday 

1/20/2016
am session
1.squat snatch clusters 2.2.2.2 x5 rest 20 seconds between reps

175#

these were a battle this moring. usually i would do more weight but my quads were just tired, still had no misses.

2. 1 front squat every :30 adding 10# every set. starting at 225, go until failure
was working out alone this morning so i wanted to spice things up a little bit. saw this workout on ig a couple weeks back and decided to give it a go. ended up hitting 360 and couldn't go any longer because 1) there wasn't any more room on the bar and 2) i had to get going to my massage with steph. i haven't front squatted heavy in a long time so i was happy to hit 360. 


session 2
1a. 30 sec l-hang
1b. 45 seconds hollow hold
1c. 12 weighted sit ups
5 sets

2. 100-80-60-40-20

Air squats

double unders
1:44

didn't want to do anything overhead after my massage so i decided to hit this little number.

3. weighted ghd hit extensions
​3x15

1/27/2016
1. partner wod
5 clean and jerk @ 205
10 back squats

matt and i got 9:50
2. partner wod
50 c2b pull ups
10 d ball cleans @ 150#
i actually felt pretty good about this one considering i haven't done c2b in awhile. i went 20-10-7-7-6
3. partner wod
200ft hand stand walk
50 synchro t2b

4. teams of 3
30-20-10
phspu
rope climbs

session 2
1. 20 min amrap
400m run
20 box jump and step downs 20inch
400m run
50 double unders
just kept a slow and steady pace for all 20 minutes

5/3/2016
1. pause deficit snatch pulls. pause 3 sec at the top of the knee
245

2. power clean from blocks clusters 1.1.1 rest 20 seconds

just couldn't pull today. hit 250 which was a struggle. did 260 for 5 last week.. doesn't make a lot of sense

3.30 toes to bar for time
rest 2 minutes
30 toes to bar for time
rest 2 minutes
20 toes to bar for time
rest 2 minutes
20 toes to bar for time
:41 unbroken! most i've ever done
1:09
:38
:47

4.5 sets
10 shoulder to overhead 135#
10 burpees
10 box jump 24 inch
rest 3 minutes
:47, :45, :44, :45, :44

5. run 1 mile for time
6:50

rest 5 minutes...

800m farmer carry w/ 85# dbs
this was absolutely awful.

3/26/2016
1. 3 reps every 30 seconds for 30 reps
3 deadlifts @ 335#

done 
2. front rack lunge 3x20 steps
185#
3. 15 kipping pull up rest 30 seconds
8 muscle up rest 30 seconds
100 double unders rest 3 minutes x4
this wasn't easy after not hitting it very hard over the open. my double unders were trash, muscle ups went ub the first two sets then had to be broken. pretty beat up from 16.5 as well

4. 3rft
15 kbs 72#
15 t2b
​took a little over 4 minutes. grip was the biggest factor in this workout. needs improvement. 

5/9/2016
1. 4 sets
15 strict hspu
10 bar muscle up
10 cal ab
rest 3 minutes

1:24, 1:50, 2:11, 2:15

2. 4 sets
15 cal ab
15 cal row
10 ub clean 135#
rest as needed
1:54, 1:53, 1:58

3. regionals snatch ladder
5x 185
4x 205

3x 225
2x 245
1x265
10min cap
hit 245 twice. no time for 265

3. 3 minute bar hang
broke into 5 sets. my grip is not a strong point

4. heavy db bent over row 3x5/5

3/8/2016
1. split jerk clusters 1.1.1.1
rest 2 minutes x5 rest 20 seconds

275, 280, 285, 290, 300
2a. 15 power snatch @ 75# rest 30 seconds
2b. 10 deadlifts @ 225# rest 30 seconds

2c. 5 deadlifts @ 315#
rest 30 seconds x3
+
row 5 min
10 bj
bike 5 min

10 bj
run 5 min

10 bj
​x2

1/11/2016
1. emom15
min 1: 6 sotts press
min 2: 3 triple unders + 20 du's
min 3: 10 ghd hip extensions

2. 5 sets of

1 power snatch + 2 squat snatch
190, 200, 210, 220, 225

3a. 5x5 back squat rest 1 min
315, 335, 345, 350, 355
felt very heavy coming off of vacation
3b. 20 db step ups rest 3 min x5
60# db's. This was all grip, big tester for me to hold on to those weights.

4. 3x5/5 db bent over row
used 100# db's because it was the heaviest we have. felt good!
5. single arm bb deadlift 3x5/5
goofy exercise, only went up to 135

6. 5 sets
10 ub hang clean 185#
15 c2b pull up
:42
:53
1:05
1:04
1:17
still very frustrated with my lack of pull ups. only positive from this was that i went unbroken on the hang cleans. looking forward to getting back in the zone and coming back from vacation mode. 

1/23/2016
1. cf open workout
7 min amrap
3 clean & jerk 135
3 t2b
6
6
9
9...
101 reps (11 cleans into the round of 18)
felt good about this workout. went all singles on the barbell and didn't find myself resting or wasting any time. not sure where this stacks up but i'm satisfied.

2. partner wod
17 min amrap

40 bar facing burpees
30 snatch @ 75
30 bar facing burpee
30 snatch 135
20 bar facing burpee
30 snatch 165
10 bar facing burpee
amrap snatch @ 210#
tough workout, back got ripped up pretty good as i assumed it would. matt and i got 6 snatches at 210 and we never really slowed down. 

3. emomx12
odd: 5 ub muscle up
even: 15 ghdsu
harder than it appears on paper. however i was able to go unbroken which felt great! ready for another week of training!


2/12/2016
1. emom 20
odd: 5 tng power cleans @ 205#
even: 10 c2b pull ups

unbroken. pull ups felt great and i think i could have kept going if my hands weren't torn. happy to see my progress on those!

5 min rest

2. emom 20
odd: 7 shoulder to overhead 135#
even: 10 kipping hspu
wasn't very hard. getting better at the kipping!

5 min rest

3. e2momx10
1 deadlift @ 405#

5 min rest

4. emomx10
3 ring muscle ups
unbroken



​session 2
1. 5 sets
10 second ad sprint
5 snatch 135#
5 burpee over bar
rest 3 minutes x5
:36, :34, :34, :32, :32




4/23/2016
1. work up to a heavy split jerk double
hit 315# which i believe is a pr for a double

2. teams of 3:
complete 70 muscle ups
*every time someone drops off the rings, the team performs 5 burpees
6:50

my sets went 10,8,6

3. teams of 6
3 rounds
400m run
30 synchro thrusters @ 115
30 congo line hspu
not sure the time, but this workout didn't give me too much trouble. i guess all the shoulder work is paying off!

4. emomx8
1 legless rope climb

2/24/16
1. clean pulls 5x3 @ 325
2. front squat 3x3 @ 285

3. 3 rounds for time
15 power snatch 75#
30 double unders
15 box jumps 24inch

4:24

​4. l-sit practice

4/1/2016
1. push press clusters 3.3.3 rest 20 seconds x5
210#
2. 10 shoulder to overhead @ 225# rest 2 mins x3
done and unbroken
3. every :30 for 40 reps 2 deadlifts @ 335#
completed unbroken
4a. single leg rdl 8-10 reps per leg rest 2 mins x3
4b. amsap sorenson hold w/ 45# plate
5. for time:
7k row
27:20

not a great time at all, but stayed consistent with my pacing. def haven't done a long row in awhile.


session 2
1. build to a heavy snatch
hit 245#. only took 6 attempts
2. for time:
50 strict hspu
75 c2b pull ups
50 kipping hspu
50 muscle ups
26:11
​maybe not the greatest time overall but i am happy with the fact that i had zero no reps and i was able to stick to my game plan. went 5's on the strict hspu. went 5's on the c2b, went 5's on kipping hspu, and 3's on the muscle ups. obviously the muscle ups took the most amount of time for me to finish. 

4/6/2016
1. 4 squat clean singles @ 285
4 squat clean singles @ 290

2 squat clean singles @ 295
no misses.


2. for time:
50 front squats @ 225 from the ground
7:38
went 5 sets of 10. probably not a great time, wasn't sure how to attack this workout but glad to hit it in 5 sets.

3. ab :20 @ 100%
rest 3 minutes

x5



session 2

1. 10 push jerk singles starting at 280
280, 280, 285, 285, 290, 290, 295, 295, 305, 305

2. bench press 3-3-3-2-2-1
225, 240, 245, 255, 255, 265

3. 3rft/

10 hang squat snatch 135#
5 bar muscle up
10 burpee over bar
forgot my time here. somewhere in the low 8 range. i broke up the hang snatches into two sets of 5. i was pumped that i went unbroken on all sets of the bar muscle up. and just kept steady on the burpees. the hang snatch was difficult with transitioning so it took me a few reps to get into the rythem. 

4/29/16
session 1

1. 4-5 front leg elevated tempo split squats
1b. weighted alternating lateral lunges

1c. pancake splits against the wall 3x

2a. 10 muscle ups rest 45 seconds x3
2b. 10 hpc @ 205# rest 45 seconds

2c. 20 t2b rest 45 seconds

2d. 20 power snatch 75# rest 3 minutes x3
big time grip tester here. first round went great and nearly unbroken. 

3. row 1k @ 1:55 pace
15 box jump over 24 inch
10 deadlift 225
rest 1 minute x3
smooth and steady all the way through here!


sesssion 2
team training
1. 3 minutes max triple unders
2. 3 minutes max free standing hspu

​3. m/f teams
3 rounds in unison

20 c2b pull up
7 power clean 225/165

​4. teams of 6
100m sled drag
100m run

30 slug clean and jerks

3/9/2016
1. back squat 3x3
375, 385, 400
2. 15 thrusters @ 95#
rest 30 seconds

30 wall ball
rest 30 seconds
x3
3. ab :20
rest 3 minutes

x5

2/11/2016
1. ROMWOD

​2. MOBILITY

4/19/2016
1. EMOMX10 3 HPC + 1 JERK @ 225
DONE AND UNBROKEN. PRETTY EASY FOR ME!

2. 5 ROUNDS FOR TIME

1000M ROW

10 STRICT DEFICIT HSPU

100 DU
32:59
WENT UNBROKEN ON ALL 5 SETS OF THE HSPU WHICH WAS A BIG WIN FOR ME. PRETTY HAPPY WITH MY SCORE HERE

3A. 10 CAL ROW REST 20 SEConds
3b. 7 hang power snatch 135#
3c. 10 muscle up for time res 4 minutes x4
this went pretty well.  i was very consistent and hit 5 & 5 on the muscle ups

4. 50 burpee muscle ups for time

(i will do the running workout on saturday evening depending on the knee pain)

1/30/2016
1. cf open workout 15.4
8 min amrap
3 hspu
3 power clean 185
6 hspu
3 power clean
9 hspu

...
139 reps
this beat my last years score by 13 reps and would have put me top 5 in the region on this workout. always feels good to see progress. love those hand stand push ups and actually went kipping on the second half of the workout!

2. partner wod
21-15-9
deadlift 495#
burpee over bar

synchro c2b pull up
8:29
surpsingly happy with how this workout went. i was a little nervous when i saw it on the board because i know these are my weaknesses. tony and i had a good game plan and kept at it. i felt like as the workout went on, my pull ups got better. probably a good idea for me to do more c2b during the warm up time considering i didn't do any.

3. partner wod
100ft hand stand walk
5 t2b + 1 bar muscle up synchro
x3
went unbroken on the handstand walk which was nice. however the last set on the rig killed me. matt was my partner and he was pushing the pace pretty hard and i just wasn't able to keep pace. ended up failing bar muscle ups twice. my grip was shot at the end. i think i would have done way better had i went alone and paced out better. 

4. work up to a heavy 5 rep bench press
hit 235. nowhere near my usual, chest was pretty shot. all in all, a good day of training. 

4/9/2016
1. as a team, each athlete comes 100ft hand stand walk
unbroken and pretty fast

2. in m/f pairs find 1 rep ohs from the ground
hit 275 right before the buzzer, no misses

3. in m/f pairs complete for time
21 partner dl @ 410#
4 legless rope climbs
9 rope climbs
15 partner dl
3 legless rope climbs
7 rope climbs
9 partner dl
2 legless rope climbs
5 rope climb
9:14
felt great on my rope climbs, best ive ever felt. picked up on some new tips from zak that really helped me manage my pulling and not blow out. the deadlifts were a bit of a struggle but i knew that going into it. we split everything into small sets. 7's on the first and 5's on the second. even hit 3 rope climbs in a row at one point, i don't think i've ever done that!

3. 10-8-6-4-2
deficit hspu
db squat snatch
d ball 150#

4. 10 round tabata
ghdsu
​double under



1/29/2016
1. double tng power snatch
worked up to 235, not the prettiest form
2. 10 rep max front squat
hit 275 and then went on to hit 295

3. partner wod

10rft
15 cal ab
30 double unders
this workout crushed me. my first two rounds were solid and felt great. after that, i couldn't do anything on that dang bike. my quads were shot, perhaps due to the 10 rep squat but i also know that i am awful on that assault bike. 

4. emomx10
1 rope climb

5. accessory work
double unders
parallate free standing holds