Sorry Mike... but go TCU!! lol!

Tuesday- Bending + LE x 3
A. Good Morning @ 50X1, 5 x 4, moderate weight
+
3 sets @ 97%
7 TnG Power Snatch, 95#
7 CTB Pull Ups
7 Burpees w/ max jump
20 sec Air Bike
rest 6 min b/w sets   

A) 75, 85, 95, 95, 95

1) 1:12; 7 cals
2) 1:09; 8 cals
3) 1:05; 9 cals

Monday- Oly Int + MAP 10/5’s
A. Clean & Jerk, build to tough single, only go for 1RM if feeling great
B. OHS, @ 55X1, build to 1RM
+
12 min @ 80% aerobic
Row 200m
5 Burpee Muscle Ups
5 Thrusters, 135#
10 KB Swings, 70#
5 min rest
12 min @ 80% aerobic
Row 200m
5 Burpee Bar Muscle Ups
50ft Over Head Walking Lunges, 95#

A) 245... cleaned 255 but miss the jerk. didn't have much left after the clean. 
B) 235, surprised... my arm ohs is only 245.

metcon1 2+2MU

metcon2 2+row

saturday and sunday was caught in a monsoon at our family reunion in lafayette... anytime it rains that much in Louisiana now people get nervous. 8 hours more behind the wheel.

Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Below Knee Hang Clean.Above Knee Hang Clean, 1.1, build to max
B1. Front Squat @ 20X1, 5 x 2 reps, w/ 60#’s of chains total, build over 5 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 5 x 6-8 reps, rest 2 min **add weight w/ plate across chest if possible
+
14 min EMOM
6-8 CTB Pull Ups + 6-8 HSPU's

A)225... felt off, was told i was swing the bar out several inches.

B)205, 225, 235, 245, 255+chains

B2) 6 for every set with a 10# plate across my chest.

EMOM

done. 6 reps all the way, tore both hands... been 3 years since my last tear! i guess it was bound to happen. 

Tuesday- Bending + LE x 3
A. Good Morning @ 50X1, 5 x 5, moderate weight
+
3 sets @ 97%
7 TnG Squat Clean to Thruster,
12 Burpee Box Jumps AFAP
15 Cal Air Dyne

rest 6 min b/w sets

A) 75, 75, 95, 95, 95, last two sets got spicy... probably more than moderate weight...

2:14

2:24

2:52

came out hard on the first 2 set... ran out of gas on the last set. 

Monday- Oly Int + MAP 10/5’s
A. Clean & Jerk, build to tough single, only go for 1RM if feeling great
B. Squat Snatch.OHS, 1.1, build to tough set
+
10 min @ 80% aerobic
Run 200m
15 KB Swings, 53#
15 Burpees
5 min rest
10 min @ 80% aerobic
Row 250m
15 Pull Ups
15 Box Jump Overs, 24"

A) 135, 165, 195, 225, 245... clean was feeling rough from the get go. 245 pinned me down deep in the hole, just glad i had the leg strength to force my way out. jerk started out rough but felt better as i went. 

B)135, 155, 175, 195, 205(F)... i really wanted to hit over 200 today... been a long time, but pulls felt slow and heavy. 

still a 195, 245 as a minimum is not a bad day for me. 

3 rounds of each. 

Saturday- Power Snatch Tech + High Effort MAP
A1. 3 Position Snatch- build to tough set,  **Challenging weight
A2. High Box Jump- 5 x 2 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
2 Muscle Ups
5 Thrusters, 115#
25 Double Unders
rest 3 min
5 min @ high effort
7 Toes to Bar
14 Wall Ball, 20#
21 Box Jumps, 20” step down fast
rest 5 min
Repeat ALL

very very under recovered from the last couple days... just very little sleep and terrible terrible eating and not enough of it either. 

A1)75, 105, 135, 165... this was a tough battle today. took a couple tries.
A2) 34 inches.  

round 1
2+2 found out i can't do MU with wrist wraps on... wrist was still sore from that miss last night.
2

round 2
3
2

today was a mental grind all the way around. 

Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Hang Clean, build to 1RM
B1. Front Squat @ 20X1, 5 x 3 reps, w/ 60#’s of chains total, build over 5 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 5 x 6-8 reps, rest 2 min
+
14 min EMOM
1st- 8-10 CTB Pull Ups
2nd- 10 Push Press, 95#

A)165, 195, 225, 245, 265F... 245 felt easy, 265 i got under with relative easy but slipped off my shoulders and it hurt, lol! left wrist got turned funny. 

245
http://youtu.be/rmYoyJBXC6E

265
http://youtu.be/JmDhZ0uQ5q0

a closer bar path and thats a made...

B1) 205, 215, 225, 245X1, 225 not a good squat day... legs were just not there today. i made 245X3 last week, no idea what happened.
B2) 6, 6, 7, 6, 7

EMOM

10CTB every round... last round got spicy, had to use a regular kip instead of butterfly.
PP done.

W3
Thursday- Snatch OH work + PC Int TnG + Cyclical MAP     
A. Snatch Push Press @ 30X1, build to 5RM 
B. Power Clean @ 225, 1/min x 10
+
Row 60 sec @ 1:55
Rest 60 sec
x 12
**rest 3 min b/w 12 & 13

A) 75, 105, 135, 165, 175. (rough)
B) done with no fails (I was super surprised )

Row: done

Tuesday

Food poisoning. No workout. 

Monday- Oly Int + MAP 10/5’s
A. Power Clean.Front Squat.Split Jerk, 1.2.1, build to tough set
B. Squat Snatch.Hang Snatch.OHS, 1.1.1, build to tough set
+
10 min @ 80% aerobic
Run 200m
7 GH Sit Ups
14 Box Jump Overs, 24”
7 Burpees
5 min rest
10 min @ 80% aerobic
Row 250m
10 Alternating DB Snatch, 55#
10 OHS, 65#

A) 165, 185, 205, 225, (the jerk was on point tonight!, limiting factor was power clean)
B)135, 155, 165, 175 (last set felt the best and fastest)

4 rounds even and 3+row... calves were still tight from the DU on saturday and could not loosen them up so I did not try to push the run at all. 

Saturday- Power Snatch Tech + High Effort MAP
A1. Power Snatch- 5 x 1.1.1.1, rest 10 sec b/w reps  **Challenging weight
A2. High Box Jump- 5 x 2 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
2 Muscle Ups
10 Steps Walking Lunges
20 Double Unders
rest 3 min
5 min @ high effort
5 Toes to Bar
10 Wall Ball
20 Double Unders
rest 5 min
Repeat ALL

A1) 135, 145, 155, 160, 165 (felt good)
A2)37,

Round 1) 5+2 and 4+5

Round 2) 5+9, 3+15 had shoulders darted to burn pretty good, affected me getting my DUs started on the last round. 

Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Hang Power Clean Above knee.Hang Power Clean Below Knee, 1.1, build to a tough set, drop each from the top
B1. Front Squat @ 20X1, 4 x 4 reps, w/ 60#’s of chains total, build over 4 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 4 x 6-8 reps, rest 2 min
+
14 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 5 Deficit Kipping HSPU's

A) 165, 185, 205, attempted 225 twice, got the above the knees power, but from bellow the knees i squatted under.

B1)185 + chains, 205+, 225+, 245+X3... just missed the last one... couldn't really get a full breath of air and core gave out around parallel.
B2)6,6,7,7 last week these got my hammies big time. 

EMOM

done... forgot to measure the deficit on the HSPU... i used a think 45# bumper plate per side... i think they are 4"-4.5". 

W2
Thursday- Snatch OH work + PC Int TnG + Cyclical MAP     
A. Snatch Push Press @ 30X1, build to 8RM 
B. Power Clean @ 215, 1/30 sec for 20 reps
+
Row 30 sec @ 1:55
Rest 30 sec
x 24
**rest 3 min b/w 12 & 13

A) 75, 105, 135, 155. felt better than last week. had a hard time balancing on the way down... bar kept trying to crash forward on me otherwise would have gone for more. 

B) had to dig deep into the dark side for this one... made the first 8 then failed the next 4. All in all i made 20 but failed a total of 8. took me 14 minutes total. everything felt heavy until i got angry, then even tho my technique was not perfect it felt lighter. 

Row- done. lower back started to feel it towards the end but kept everything under 1:55 except for 3 sets at 1:55:3 lol! slow start i guess.

Tuesday- Bending + LE x 3
A. RDL - build to a challenging set of 5 TnG, not 5RM
+
3 sets @ 97%
7 TnG Squat Clean to Thruster, 95#
7 Burpees jump to 8” above reach
150m Row Sprint
rest 5x work  

A)135, 185, 235, 285, 315. did use straps left forearm was really sore and tight from whatever i did yesterday. also only went to a few inches under my knees.

1:31
1:25
1:25

the rower went to sleep before i got to it on round one and it took like 6 secs to get it started... otherwise its another 1:25

Monday- Oly Int + MAP 10/5’s
A. Clean to Thruster, build to 1RM
B. Squat Snatch, build to 3RM TnG
+
10 min @ 80% aerobic
Run 200m
7 Toes to Bar
7 Wall Ball, 20#
7 Box Jumps, 24”
5 min rest
10 min @ 80% aerobic
Row 250m
5 Burpees over Erg
10 Alternating DB Snatch, 55#

A) 135, 165, 185, 205, failed 225 twice both time the bar made it just higher than my head on the press and got stuck... i really think i can get it. strained something on my forearm in the 205 attempt tho. and it hurt. 

B)75, 95, 115, 135, 155, 165, 175. had to reset my hook grip at the hip on the last two, but what ever i did to my forearm was making it really difficult to straighten out my left arm. everything else felt good and fast tho. 

metcon

ran the 200 then just could not hold on to the bar without pain for the TTB. switched to GHD sit ups for one round but even the wall balls were bothering me... decide to just ice it and call it a night. 

Saturday- Power Snatch Tech + High Effort MAP
A1. Power Snatch- 4 x 1.1.1.1.1, rest 10 sec b/w reps
A2. High Box Jump- 5 x 2 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
5 Ring Dips
10 Russian KB Swings, 70#
25 Double Unders
rest 3 min
5 min @ high effort
5 CTB Pull Ups
10 Thrusters, 75#
25 Double Unders
rest 5 min
Repeat ALL

Hamstrings and quads were pretty sore from last night, had a rough time with my first pulls

A1) 105, 135, 135, 135
A2) all at 36" 

round 1

4+15; and 3 rounds respectively. came out way to fast... i wanted 1 round per minute on the first one then did not recovered before the second one all that well.

round 2

3+5; 3 even again. 

laid on the ground for 20 minutes straight after the last one... i think i went a little closer to max effort than high effort... and payed the price. lol!

Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Hang Power Clean Cluster, 1.1.1, build to a tough set, drop each from the top
B1. Front Squat @ 20X1, 3 x 5 reps, w/ 60#’s of chains total, build over 3 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 3 x 6-8 reps, rest 2 min
C1. Legless Rope Climb, 5 x 1 rep @ 15’, legless on the way down too, rest 20 sec
C2. Push Press, 5 x 10 TnG @ 135-155#, rest 2 min

A)135, 165, 185, 205, thought about 215 but 205 was getting a bit sloppy technically.

B1) 185 +chains, 205+, 225+. 
B2) 6, 8, 8

C1) done
C2) 135# first 3 sets ok fast tng... last 2 had to stop at shoulders at 6 and 8. toughest part of the whole thing.

Thursday- Snatch OH work + PC Int TnG + Cyclical MAP     
A. Snatch Push Press @ 30X1, build to 8RM 
B. Power Clean, 2 TnG/min for 10 min, start @ 65% and build as heavy as possible, no fails
+
Row 30 sec @ 1k PR pace
Rest 30 sec
x 20
**rest 3 min b/w 10 & 11

A)75, 105, 135, 145 shoulders were still tight from the 13 hour drive this weekend.

B) 175, 175, 175, 185, 185, 185, 195, 195, 205, 205 actually felt really good! had to stop at the hip to rehook grip the last 2, but i was pleasantly surprised to get them.

1K row PR is a 4:00
kept everything under 1:55 and felt pretty good.

Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 22X1, build to a tough single **start from lock out by setting bar on pins, lower down to knee cap and pause for 2 sec and extend up to re-rack
+
Row 500m @ 1:54/500m rest/walk 1:00 min x 5
+
5 rounds for time:
8 Hang Power Snatch, 95#
8 Toes to Bar  

A) 135, 185, 235, 275, 315, 345, 365...stopped when i could really feel my shoulders rolling over while holding the bottom position... but the way up felt good and fast. thought about trying for more... decided to play it safe.

B) first three sets were around 1:52-1:54 the whole way... last 2 sets i died off at the end. 1:54 for the first 250-300m then couldn't get under 1:56 for the last couple hundred meters. 

METCON: 6:39

first 2 sets under a minute each, but TTB last three sets i couldn't keep from swinging... lats and posterior delts felt like they couldn't stabilize my kip. snatches felt good and fast tho. grip is smoked tho i couldn't tell until i was done. 

Monday- Oly Int + OH CP + SL/Pull Battery
A. Snatch Clusters, 1.1.1, build to tough set *no hook grip
B. Power Clean.Front Squat.Jerk, 1.1.2, build to tough set
C. Push Press @ 30X3, build to 1RM,  -10% for 2 x 2
+
16 min EMOM
1st- 8 Steps Double KB Front Rack Lunge, 53#/hand
2nd- 3 Bar Muscle ups + 5 Toes to Bar

A) hit 135, 155, 165, 175. wasn't close on 185.
b) hit 165, 175, 185, 195, 205 (ugly jerks)
C) 135, 165, 185, 195, 205

EMOM-
done... worst part were the TTB. but the whole thing was gnarly lol!

absolute terrible travel day... did not get home in time to lift.

Saturday- Power Oly + High Effort MAP
A. Power Snatch- 3RM, no straps
B. Power Clean Cluster, 1.1, build to a tough set
+
15 sets @ high effort
5 Deficit Kipping HSPU's
6 Burpee Box Jumps Overs, 24/20”
30 Double Unders
rest 60 sec b/w sets
**Note individual set times if possible, goal is consistency over overall time

 travel day will do sunday...

Friday- FSQ Chains+ Cl Pulls deficit + Jerk + Pull Up CP + Core
A. Front Squat @ 20X1, 5 x 2 reps, w/ 60#’s of chains total, build over 5 sets, last 2 toughB. Clean Pulls from 2” deficit, 1/30 sec for 12 reps @ 115% of cleanC. Split Jerk from Blocks- 5 x 1 @ 87.5%, rest 2 min**I don’t expect these to feel awesome after the FSQ w/ chains and heavy pulls.  Just stay focused and focused on perfect techniqueD1. Wtd Pull Up @ 50X1, 5 x 1, rest 30 secD2. GH Bench Press @ 3030, 5 x 10 reps, rest 1 min


Missed this one. not enough weights at my bro's garage gym... and after so many hours playing time with the nephews just had nothing left.

Thursday- Snatch OH work + PC + Grinder     
A. Snatch Push Press @ 30X1, build to 10RM *again, shoot for 130 or 135B. Power Clean, build to 3RM TnG+5 rounds for time:1 Power Clean & Push Press@ 1853 OHS @ 185 **try to power clean & pp with a slightly wider grip and OHS w/ that grip, if not, PP then lower it down and regrip for OHS5 Ring Muscle Ups
1 Power Clean & Push Press@ 185
3 OHS @ 185 **try to power clean & pp with a slightly wider grip and OHS w/ that grip, if not, PP then lower it down and regrip for OHS
5 Ring Muscle Ups


A) hit 135... it was rough tho...and i also miss read it at first and did 30X3 for the first 3 sets... really got my shoulders spied up.

B) 195... did 2 at 205 but sqt cleaned the last one.

5 rounds for time:

kept missing the 185 OHS. shoulders were pretty spiced up did it at 165... 14:00

also... i did this right after driving for 4 hours and eating a ton of food... not the most ideal scenario. 

Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 33X1, build to a tough single **start from lock out by setting bar on pins, lower down to knee cap and pause for 3 sec and extend up to re-rack
+
Row 500m @ 1:55/500m rest/walk 1:00 min x 5
+
5 rounds for time:
Row 300m
8 Toes to Bar

A)335 didn't feel too bad... But my right hamstring was starting to shake quite a bit. 

B) done

First 3 felt ok... Last 2 were tougher. 

Metcon

9:58

Monday- Oly Int + OH CP + SL/Pull Battery
A. Pause Snatch Clusters, 1.1, build to tough set *pause 2 sec just above knee cap
B. Power Clean.Front Squat.Jerk, 1.2.1, build to tough set
C. Push Press @ 30X3, build to 3RM, -5% & -10% for 3
+
16 min EMOM
1st- 4 Steps Front Rack Lunge + 2 FSQ @ 60% 1RM FSQ
2nd- 3 Burpee Bar Muscle ups

A) 75, 105, 135(F), 135, 155, 165, 170 (last 5 videoed in order) felt like better position over the bar today.
http://youtu.be/-NY54JHnAao
http://youtu.be/Iwmj8yMZcU8
http://youtu.be/z_BFk4wD69U
http://youtu.be/EmoaKjLcvks
http://youtu.be/IrtjifL_LBg

B)135, 165, 185, 195, 205. (last 3 videoed in order). the jerk started off iffy. felt better towards the end.
http://youtu.be/GMgwXl6ukj4
http://youtu.be/qx1ladRuli4
http://youtu.be/KsS610lyT5M

C) 75, 105, 135, 155, 165, 175 (max for the day) 165, 160.

EMOM
did first 4 rounds at 180, on round 5 i missed the power clean, the squat cleaned it so i only equated 1 time at the end. round 6 i could not clean the bar... dropped the weight to 175 and ended up not finishing before the end of that minute. did the last 3 rounds at 175. legs were feeling it, but my lower back was very very tight.

Saturday- Power Oly + High Effort MAP
A. Hang Power Snatch from below the knee- 3RM, no straps
B. Power Clean Cluster, 1.1.1, build to a tough set
+
15 sets @ high effort
5 Push Press, 115#
7 Toes to Bar
9 Box Jump Overs, 24"
rest 60 sec b/w sets

A)75, 105, 135, 145, 150
135
http://youtu.be/jgRO2Hi4DyM
145
http://youtu.be/yIIN8NNQmq4
150
http://youtu.be/UYCnerC8aj4

grip felt like the limiter here.

B) 165, 185, 195, 205
185
http://youtu.be/3-hoY7hi39w
195
http://youtu.be/JZ9xlTGShiI
205
http://youtu.be/DOq8iNDdekM

metcon
30:16
stepped down every time.

Friday- FSQ Chains+ Cl Pulls deficit + Jerk + Pull Up CP + Core
(do today if you can and rest tomorrow for comp)
A. Front Squat @ 20X1, 5 x 3 reps, w/ 60#’s of chains total, build over 5 sets, last 3 tough
B. Clean Pulls from 2” deficit, 1/30 sec for 12 reps @ 110% of clean
C. Split Jerk from Blocks- 3 x 2 @ 85%, rest 2 min
D1. Wtd Pull Up @ 50X1, 5 x 3, rest 30 sec
D2. GH Bench Press @ 3030, 5 x 7 reps, rest 1 min

A) hit 235 + chains, did 2 at 255+ chains got stuck at parallel on the third.
B) 290, done. did not feel very explosive.
C) same story for all three sets. made first attempt, missed second and third attempts. walked away from the blocks, come back and hit the 4rth. felt really slow slow on these today. 
D1)done
D2)done

Thursday- Snatch OH work + PC + Grinder     
A. Snatch Push Press @ 30X1, build to 10RM
B. Power Clean, build to 5RM TnG
+
5 rounds for time:
1 Power Snatch @ 185
3 OHS @ 185
3 Max Effort Broad Jumps
1 Legless Rope Climb, 15'

A) 125
B) 185. limiting factor was grip. i can only hook grip the first one, and my hands are so small i kept missing when i would try to catch it on my way down. 
155
http://youtu.be/MGsDwoBRGKg

175
http://youtu.be/BthisO9of1w

185
http://youtu.be/cc1dCFSu03g

METCON:  here is where i ran into trouble. warmed up power snatch up to an OK 175 power snatch (my current PR is 180 and that was with straps). started the clock and missed 185 3 times in a row, so i cut it back to 175, which i promptly missed 3 times again. cut it back to 155 on the first round so i could move past it... second round tried 165 and missed 3 times, tries 155 missed three times. went for 135 again, just so i could get past the round. rounds 3 and 4 i did at 155, and round 5 i finally hit 165.

arguably the most frustrating part of an already frustrating week. every miss was not high enough for a power AND out in front. Ironically on my warm ups i almost missed 165 and 175 behind me.

Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 22X1, 5 x 3 tough reps, use straps, rest 2 min
+
Run 400m @ 80%, rest/walk 1:30 min x 6
+
5 rounds for time:
Row 300m
7 Burpee Over Rower 

A) 185, 235, 255, 275, 295. Could feel my back starting to round as I held the bottom position at 295... That was probably my limit today with mostly good technique. 

1) 2:04

2) 1:48

3) 3:00- shins and calves just blew up... Ended up walking the last 100m. 

They also were cramping a lot on Saturday but I was able to finish that one. Not today. Just painful. Going to a Chiro Friday to see if they can help release what ever is going on in there. 

5 rounds

10:03

The rows felt good actually, burpees sucked because I just could not jump. Landing was especially painful. Ended up stepping over on the last 3 rounds. 

Monday- Oly Int + OH CP + SL/Pull Battery
A. Snatch Clusters, 1.1, build to tough set
B. Power Clean.Front Squat.Jerk, 1.2.2, build to tough set
C. Push Press @ 30X3, build to 4RM, -5% & -10% for 4
+
16 min EMOM
1st- 4 Steps Front Rack Lunge + 2 FSQ @ 60% 1RM FSQ
2nd- 3 Burpee Bar Muscle ups

A)135, 155, 175, 180 (videos in that order) 
http://youtu.be/VUshGO-Qc18

http://youtu.be/k__pHXpnJ3E

http://youtu.be/dW79p4DnJ_M

http://youtu.be/ruP3bMBe1_Y

was not getting to my heels... was not sweeping my knees back... toes too early on second pull... not my best day for snatches.

B) 165, 185, 205 felt slow and not explosive all

C)75, 135, 165 (max), 155, 150.

skipped the EMOM... body was really really achy all day today. just felt awful. not my best day of training, but hopefully i'll start to feel better soon.

Saturday- Power Oly + High Effort MAP
A. Power Snatch.Hang Power Snatch, 1.1/min for 10 min, start @ 65% and try to build
B. Clean Pull.Power Clean, build to a tough set
+
15 sets @ high effort
5 GH Sit Ups
5 Burpee Box Jump Overs, 24”
30 Double Unders
rest 60 sec b/w sets

A) 140, 140, 140, 140, 140, 145, 145, 145, 150, 140, 
B) 135, 155, 165, 175, 185, 195, 205, 215, 

built up slowly today... usually i take really big jumps. 

185
http://youtu.be/s_jout5IYjw

195
http://youtu.be/gFS1xunQEgI

215
http://youtu.be/AzTOQvjb6TI

225 fail
http://youtu.be/PcyrJD8W9IM

Metcon
35:04

Friday- FSQ Chains+ Cl Pulls deficit + Jerk + Pull Up CP + Core
(do today if you can and rest tomorrow for comp)
A. Front Squat @ 20X1, 5 x 4 reps, w/ 60#’s of chains total, build over 5 sets, last 3 tough
B. Clean Pulls from 2” deficit, 1/30 sec for 15 reps @ 105% of clean
C. Split Jerk from Blocks- 3 x 3 @ 82.5%, rest 2 min
D1. Wtd Pull Up @ 50X1, 5 x 4, rest 30 sec
D2. GH Bench Press @ 3030, 5 x 6 reps, rest 1 min

A)135+ chains, 165+ chains, 195 + chains, 215 +, 225+ 
B)280, done
C) 220 done... tough.
  last set
http://youtu.be/-l1GR301RO8

D1) 20# vest done
D2) done.

W2
Thursday- Snatch OH work + PC + Grinder     
A. Snatch Push Press @ 30X3, build to 10RM
B. Power Clean, 3 TnG/min for 10 min, start @ 50% and build as needed
+
5 rounds for time:
3 Power Snatch, 155#
3 Box Jumps, 36”
1 Rope Climb with legs, 15’

A) 135x10  
B) 135, 145, 155, 165, 165, 175, 175, 175, 185, 195

10:08.

Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 40X1, 3 x 5 tough reps, use straps, rest 2 min
+
Run 400m @ 80%, rest/walk 2 min x 6
+
5 rounds for time:
Run 200m
7 HSPU’s
2 Burpee Bar Muscle Ups

A. Wasn't sure if all sets were to be done at same weight or build to a tough... Warmed up with 135,185, then 235, 235, 265. Could have gone heavier. 

1) 1:58

2) 1:48

3) 1:46

4)  1:48

5) 1:47

6) 1:46

Metcon

10:40 ( was hoping for sub 10) 

Legs were smoked from last nights lunges. 

Monday- Oly Int + OH CP + SL/Pull Battery
A. Snatch Clusters, 1.1.1, build to tough set
B. Clean.Front Squat.Jerk, 1.1.2, build to tough set
C. Push Press @ 30X3, build to 5RM, -5% & -10% for 5
+
16 min EMOM
1st- 6 Steps Front Rack Lunch @ 60% 1RM FSQ
2nd- 3 Unbroken Ring Muscle Ups

A) 155
http://youtu.be/T4Jsr9XtSqo

175 (failed 2nd, hit the next 2)
http://youtu.be/TefgUf4otV0

slow under the bar tonight... attempted 185 hit one failed one and called it.
B) crap... did not see it till now
C) 155... tempo on push press was just a bit weird,
     145x5, 140x5
EMOM
lunges at 180# was really tough. but got thru.
MUs done UB.

aturday- Power Oly + High Effort MAP
A. Power Snatch, 1 @ 80% each min for 10 min
B. Power Clean, 1 @ 80% each min for 10 min
+
15 sets @ high effort
7 Toes to Bar
Run 100m
5 Burpee Box Jump Overs, 24”
rest 60 sec b/w sets


Bday celebration followed by a stomach bug... attempted to snatch... was not gona happen. took it off

Sunday was not well enough to lift yet.

Friday- FSQ Chains+ Cl Pulls deficit + Jerk + Pull Up CP + Core
(do today if you can and rest tomorrow for comp)
A. Front Squat @ 20X1, 5 x 5 reps, w/ 60#’s of chains total, build over 5 sets, last 3 tough
B. Clean Pulls from 2” deficit, 1/30 sec for 20 reps @ 100% of clean
C. Split Jerk from Blocks- 3 x 3 @ 80%, rest 2 min
D1. Wtd Pull Up @ 50X1, 5 x 5, rest 30 sec
D2. GH Bench Press @ 3030, 5 x 5 reps, rest 1 min

A) (only found 52# of chains today... i know i have 20 more hiding somewhere at the box tho.)
  165+ chains, 185+chains, 205+ chains, 225+ chains ( failed 4th rep), 205+chains.
B)done
C) 210. ok first 2 sets... last set was ugly.

175 warm up
http://youtu.be/_spE0K8ExXU

210 set 1
http://youtu.be/V_9LpmSMTPQ

210 set 3 (failed 3rd, came back and hit 4th)
http://youtu.be/T3gsJoQgY1c
D1)  did first 3 rounds at 45#... ran out of juice on round 4... had to finish with no weights.
D2) done.

Wednesday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean.Front Squat.Jerk- 1.1.2, build to tough set
B. Clean Pulls @ 120%, 1/30 sec for 5 min, pull as fast as possible and drop from the top.
C. GH Bench Press @ 3030, 3 x 10 reps, rest 2 min
+
4 sets of
10 Cal Air Bike
60 sec rest
200m Run
60 sec rest
250m Row
60 sec rest

A) only got as high as 210#. was still sore from all the pull ups i had to do tuesday and yesterday. (Demo about 60 pull ups thru out my 2 classes last night... bad idea.)

165 easy still warming up
http://youtu.be/rff3zPMvq2Q

185 re racking the bar after the first jerk was the hardest part.
http://youtu.be/Rq3qRbb6ZO0

210 everything felt forward so i called it there. also re racking the bar was actually difficult.
http://youtu.be/hHZqhRHubFg

B)done 315#... thumbs couldn't handle the hook grip here... used straps for the last 2 minutes. these were not fast even tho i was pulling with everything i had.

C)done with 15# bar... for some reason felt it more on my back today... probably the heavy clean pulls but still.

+
went pretty hard in all of these (for someone thats not good at breathing hard)

10 cal row times              200m run              250m row
:29                                    :50                         :54
:21                                    :47                         :54
:22                                    :42                         :52
:21                                    :48                         :54

Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 5RM
+
2 sets @ high effort
22 Unbroken CTB Pull Ups
Air Bike 4 min
rest 3 min b/w sets
+
2 sets @ high effort
20 HSPU’s
Row 1000m
rest 4 min b/w sets
+
3 rounds not for time:
25ft HS Walk
4-5 Pistols/leg
3 Triple Unders

A) 275, legs finally felt pretty good. breathing was the limiting factor.  debated going up for more but did not want to jeopardize the tempo.

2 sets @ high effort
22 Unbroken CTB Pull Ups
Air Bike 4 min

1st set of CTB felt great. AD was just awful... 58 calls in 4 minutes, but i wanted to fall off the bike at about 2 minutes in. my "high effort" felt like a crawl, but my legs just would not move faster.

2nd set, butterflied thru 17 CTB then had to regular kip the last 5. just ran out of steam. 49 cals on the AD, again that might have been the hardest part of the entire night. 

2 sets @ high effort
20 HSPU’s
Row 1000m

4:59
5:11
HSPU UB for both sets, first row felt ok until around 700m then my lower back started to tighten up on both sets. 

3 rounds not for time:
25ft HS Walk
4-5 Pistols/leg
3 Triple Unders

ran out of time, will do it tomorrow. 

Monday- PSn Int + Sn Pulls + EMOM Snatch Based
A. Snatch w/ no hook grip, build to 1RM
B. Snatch Pull @ 30X1, 3 x 3 reps @ 120%, where straps
+
20 min EMOM
1 Power Snatch + 1 Hang Snatch + 1 OHS@ 115# + 2 Burpee Box Jump Overs, 20"

A) 185, felt solid, got greedy and went for 200 and missed it twice so i called it there. still... more than i expected.

B) 265 done.

EMOM- done. 

Yesterday i coached at an oly clinic, then participated on their mini meet so that one of the guys was not following himself every time. kept is light tho. snatched 165, 175, 190, and C&J 225, 235, 250. felt fine today tho. 

Saturday- MAP Long Low Vol
5 sets @ 80% effort
Row 500m
20 KB Swings, 53#
10 Toes to Bar
Run 200m
20 Box Jump Overs, 24"
rest 5 min b/w sets

6:20

20 KB Swings, 53#
Row 500m
10 Toes to Bar
20 Box Jump Overs, 24"
Run 200m

6:25

10 Toes to Bar
20 Box Jump Overs, 24"
Run 200m
20 KB Swings, 53#
Row 500m

5:46

Run 200m
20 KB Swings, 53#
20 Box Jump Overs, 24"
Row 500m
10 Toes to Bar

6:29

20 Box Jump Overs, 24"
10 Toes to Bar
20 KB Swings, 53#
Row 500m
Run 200m

5:41

had some grip issues the first 2 rounds. however i have no idea why 3 sand 5 were so much faster than the others everything seemed to flow perfectly in those 2... 4 was a mental grind tho and again, i don't know why. 

W5
Friday- FSQ Tempo + Cl Low Vol + Snatch Low Vol + Sled AnAl
(do today if you can and rest tomorrow for comp)
A. Front Squat @ 15X3 tempo, build to 1RM, 5% off for 1, 10% off for 1
B. Power Snatch Cluster- 1.1, tough set
C. Power Clean.Clean.Front Squat, 1.1.1 build to tough set
+
18 sec Heavy Sled Sprint, rest 4 min x 5  **heavy but fast turnover

not the best training I've ever had during halloween... i think i had a s'more between every lift i performed and thew down 2 pounds of fajitas during the session... lol! and passed out candy to the kiddos... oh well. multitasking.

A)255# went straight for 275 after and failed. let out too much air at the bottom. i think on another day i can hit that. followed with 240 and 230 and made both. 

B)180# thats another PS PR. first one was super solid, second caught barely above parallel. I did use straps for that one tho. lifting at a buddies garage with no chalk and a newly coated bar that was really slippery. and surrounded by kids, wanted no accidents there. 

C)225#, PC was the limiter there. 

Thursday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean.Front Squat.Jerk- 1.2.1, build to tough set, cleans NOT TnG
B. Clean Pulls @ 115%, 1/20 sec for 5 min, pull as fast as possible and drop from the top.
C. GH Bench Press @ 3030, 3 x 10 reps, rest 2 min
+
4 sets of
60 sec Air Bike
60 sec rest
60 sec Jump Rope
60 sec rest
60 sec Row
60 sec rest

rested Wednesday, did this today thursday

A)225... disappointed. legs felt fine, but jerks felt off today. left everything out in front then had to fight like heck to bring it back... gona try and work a little more on some shoulder flexibility issues and see if that helps. 

B) 305, done... grip was toast at about 4 minutes in... need to start taping thumbs because calluses just keep ripping.

C)done, went up in weight to 22#, stuck to the tempo well. got really spicy on last round. 

4 sets of
60 sec Air Bike

60 sec rest
60 sec Jump Rope
60 sec rest
60 sec Row
60 sec rest

done. 

Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 6RM
+
3 sets @ high effort
16 Unbroken CTB Pull Ups
Air Bike 2 min
rest 2 min b/w sets
+
3 sets @ high effort
16 HSPU’s
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
12 Toes to Bar
12 Clapping Push Ups
12 Cal Air Bike


A) 245# 

3 sets @ high effort
16 Unbroken CTB Pull Ups
Air Bike 2 min
rest 2 min b/w sets

2:28 +33 cals
2:32 + 29 cals
2:29 + 26 cals

AD is an awful machine... that was rough 

3 sets @ high effort
16 HSPU’s
Row 500m
rest 2 min b/w sets

2:38
2:48 kipp my self off the wall twice on accident
2:40 i really though i was moving faster than that.

3 rounds not for time:
12 Toes to Bar
12 Clapping Push Ups
12 Cal Air Bike

done. 

Monday- PSn Int + Sn Pulls + EMOM Snatch Based
A. 2-position Power Snatch (above knee cap, below knee cap), build to a tough set, then do 90% for 3 sets **don’t let go of the bar, use straps if needed
B. Snatch Pull @ 30X1, 3 x 3 reps @ 115%, where straps
+
20 min EMOM
1st- 1 Power Snatch + 1 Hang Snatch @ 70%
2nd- 3 Ring Muscle Ups

A)175... technically a power snatch PR of any kind. just felt good today. 
B) 255. Done.

EMOM done... grip got really fatigued quickly for some reason today. felt it on the snatches, but really felt it on the MUs. for once was not able to maintain my false grip thru the whole 30 reps.

Saturday- MAP Long Low Vol
5 sets @ 80% effort
Row 500m
3 Burpee Muscle Ups
10 kipping HSPU's
Run 200m
20 Thrusters, 45#
rest 5 min b/w sets

5:58

3 Burpee Muscle Ups
Row 500m
10 kipping HSPU's
20 Thrusters, 45#
Run 200m
rest 5 min b/w sets

6:02

20 Thrusters, 45#
10 kipping HSPU's
Row 500m
Run 200m
3 Burpee Muscle Ups
rest 5 min b/w sets

5:33

Run 200m
20 Thrusters, 45#
3 Burpee Muscle Ups
Row 500m
10 kipping HSPU's
rest 5 min b/w sets

6:04

3 Burpee Muscle Ups
20 Thrusters, 45#
Run 200m
Row 500m
10 kipping HSPU's
rest 5 min b/w sets

5:56

took the runs easy to not mess up my calves or shins after how bad they felt last night. everything else felt fine.