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. 

W4
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 3RM, 5% off for 3, 10% off for 3 
B. Power Clean.Hang Power Clean, 1.1, build to a tough set
C. Snatch Pull.Snatch, 1.1, build to tough set
+
15 sec Heavy Sled Sprint, rest 2-3 min x 5  **heavy but fast turnover

calves were a huge hinderance today.

A) hit 225x 3 then 245x2 barely missing the third... but my calves sitting in the hole were in pain. 

B) hit 185, then power cleaned 205 but missed the hang power. 

C) hit 155, then failed 175 even tho i pulled it high enough to power almost. again, i kept catching everything on my toes because my calves were so tight that they were flex thru out the entire lift.

skipped the sleds and spent 30 minutes just rolling, compressing, stretching and icing my lower legs.

pretty bummed about today. felt good all day till i started squatting. 

Thursday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean.Jerk- 2.1, build to tough set, cleans NOT TnG
B. Clean Pulls @ 110%, 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 (30 sec Heavy Side Bends/side)
60 sec rest

A)245#. 2 weeks in a row my cleans felt pretty good. a little slow under the bar, but i'll blame that on my shins splints.
B)290# felt strong thru out.
C) 15# training bar... felt better than last week. 

D) AD was less than fun
     jump rope was not bad, but had to take it nice and slow to not aggravate my shins. still the shins splints are getting better tho.
    side bends at 53# got a little spicy at the end of every set. 

rested today... much much needed.

Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 8RM
+
3 sets @ high effort
14 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
14 HSPU’s
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
3 Ring Muscle Ups
10 Clapping Push Ups
10 Cal Air Bike

today hurt... shins were super sore/ inflamed from last nights broad jumps. shins splints suck.

A) 225# felt fine on my legs, but my calves and shins would not let me go any heavier.

3 sets @ high effort
14 Unbroken CTB Pull Ups
Run 400m

2:27
2:40 walked the last 50 meters, shins felt like they were going to explode.
NA could not run anymore, shins hurt too much. 

all CTB felt solid tho

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

2:27
2:33
2:30

everything UB and the last row was actually my fasted row.

3 rounds not for time:
3 Ring Muscle Ups
10 Clapping Push Ups
10 Cal Air Bike

MU got a little spicy toward the end, but everything else was ok.

will probably rest tomorrow and go again on thursday. lower legs are in pain. 

Monday- PSn Int + Sn Pulls + EMOM Snatch Based
A. 2-position Power Snatch (knee cap, floor), build to a tough set, then do 90% for 3 sets
B. Snatch Pull @ 30X1, 3 x 3 reps @ 110%, where straps
+
20 min EMOM
1st- 1 Power Snatch + 1 OHS @ 70% of full Snatch
2nd- 2 Bar MU’s + 2 Max Distance Broad Jumps

A) 165# felt pretty good for once.
     145X3 (wasn't sure if TnG or not...did it for the first then dropped the next 2.

B) 240# felt good.

EMOM.

150# snatch and OHS felt strong too.
felt good all the way thru. got lazy on a couple MU and ended up doing the chicken wing thing, but for the most part was focused on even strong pulls.
broad jumps were around 96" every time... not sure that it matters or not. 

Saturday- MAP Long Low Vol
5 sets @ 80% effort
not nearly as fun as yesterday hahaha!


Row 500m
12 CTB Pull Ups
7 Ring Dips
100 Double Unders
15 KB Swings, 53#

6:06

12 CTB Pull Ups
Row 500m
7 Ring Dips

15 KB Swings, 53#

100 Double Unders

5:52

7 Ring Dips

15 KB Swings, 53#

100 Double Unders

Row 500m

12 CTB Pull Ups

6:02

15 KB Swings, 53#

7 Ring Dips

Row 500m

12 CTB Pull Ups

100 Double Unders

6:10

Row 500m

100 Double Unders

15 KB Swings, 53#

12 CTB Pull Ups

7 Ring Dips

6:40

W3
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 4RM, 5% off for 4, 10% off for 4
B. Clean.Hang Clean, build to a tough set
C. Snatch Pull.Snatch, 2.1, build to tough set
+
12 sec Heavy Sled Sprint, rest 2-3 min x 6  **heavy but fast turnover

had a blast doing this one.

A) 235# 4rm 
    220#x4
    210#x4

B) 235#... may have had 245... but would have been a max effort 

C) 175#, attempted 195# and over pulled the snatch barely lost it behind me. should have had it. 

D) done. calves on FIRE!!

Thursday week2

Wednesday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean & Jerk Cluster, 1.1, build to a tough set- 10 sec b/w reps
B. Clean Pulls @ 105%, 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 Bear Crawl
60 sec rest
60 sec Jump Rope
60 sec rest
60 sec Row
60 sec rest

A) sets at 135, 165, 195, 225 all made. got a bit ambitious and went for 245, made the first solid lift,  missed the second clean. got under it, but midline gave out. i wanted to try again, but figured it wasn't for a max, just a tough set so i stopped.

B)275# done

C) used a 15# barbell and had some one else count my tempo and reps (i wanted to yell at her to count faster ut did not)... this was fun, but really rough around reps 7-10 on every set. lower back felt it big time. 

 sets @ high effort
done... those bear crawls were tougher than i remember from college or high school.

done coaching at 8:30 pm... so i'm resting today and lifting tomorrow.

Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 10RM
+
3 sets @ high effort
12 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
12 HSPU’s
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
3 Ring Muscle Ups
10 heavy DB Push Press
30 Unbroken Double Unders

A) 205#x10 strict tempo... hardest part was breathing. last 3 reps were rough not because legs were smoked, but because i was so out of breath.

12 Unbroken CTB Pull Ups
Run 400m

1) 2:12, slow run and had a no rep.
2)1:58, CTB were on point, and had an easier time running
3) 1:59, lost rhythm of butterflies on the last 2.

12 HSPU’s
Row 500m

1)2:20 HSPU no problem, 500m row hurt.
2)2:46 HSPU no problem, the row was really really rough, lactic acid build up in legs. felt a bit queasy.
3)2:37 HSPU no problem, just closed my eyes and found a pace that did not make me sick. first cold and dry night here in Houston, made it hard to breath.


3 Ring Muscle Ups
10 heavy DB Push Press
30 Unbroken Double Unders

worked on MU technique all 3 sets UB.

45# DB... not heavy enough, but the next size up we have at the box is 75#.

DUs, round 1 UB, round 2 missed at 28 then hit 30, round3 missed at 28 three times before hitting 30.

Monday- PSn Int + Sn Pulls + EMOM Snatch Based
A. 3-position Power Snatch (high hang, knee cap, floor), build to a tough set, then do 90% for 3 sets
B. Snatch Pull @ 30X1, 3 x 3 reps @ 105%, where straps
+
20 min EMOM
1st- 3 Power Snatch @ 70% of full Snatch, drop each rep
2nd- 8 Toes to Bar

Still sore from Saturday. Especially my lower back.

A) 155, felt slow today.

   140 3x3. 

B)230# 

EMOM- dropped the weight to 135, no way I could do 150 today. No explosiveness due to soreness. Still got really spicy around 10 minutes and TTB last 3 sets were rough mainly due to grip. 

saturday October 11th

Oktoberfest Obliteration V Team competition.

teams of 4

WOD 1

AMRAP 15
one member at a time per station

15 cal Airdyne
12 pull ups
9 back squats (185#)

we had a malfunction with the bike about halfway thru the second round so we ended up only having about 13 minutes of the AMRAP.
the 15 calls were by far the worst part of the whole thing for me (and everyone else).

Round 1: not a big deal kept it fast but not a full sprint. pull ups were easy, squats were easy.
Round 2: AD was rough... could feel my legs sweeping around 10 calls in. pull ups were easy, squats felt fine even tho legs were still hurting from the AD.
Round 3: AD was a struggle. legs burned and felt weak, tried using my arms which made me want to puke lol! pull ups again were not an issue. No squats.

WOD 2
with one female partner

50-100-150m shuttle run
50 meter sprint with rope lead
50 m sled pull hand over hand (155#)
40 pushups (shared)
50 meter sprint with rope lead
50 m sled pull hand over hand (120#)
50 pushups (shared)
50 meter sprint with rope lead
50 m sled pull hand over hand (75#)
60 pushups (shared)

funnest of all the woods for me tho i made a costly mistake pacing our shuttle run too much.
smoked the sled pulls in the mud, and destroyed the push ups. had a blast

WOD 3
350m sandbag run (100#) partner 1
split 100 box jumps with partner
350m sandbag run (100#) partner 2 (me)
split 100 KBS 79#

did well enough on the box jumps, but the sand bag run on soft sand was awful... really slowed me down and had a really hard time breathing towards the end of the run... immediately had to turn around and start on the KBS and that was one of the most painful experiences i've had to face... lower back was so tight i had shooting pain down my right leg thru the night, and just could not get my breathing under control to get thru big sets. I was doing like 5 or sometimes even just 2 at a time. by far my worst performance at any comp so far.

time to regroup and reassess and make serious improvements.

W2
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 5RM, 5% off for 5, 10% off for 5
B. Clean, build to 90% for a single
C. Snatch, build to 90% for a single
+
10 sec Heavy Sled Sprint, rest 2-3 min x 6  **heavy but fast turnover

did this last night

A)225x4, just barely slipped out of my front rack on the last one. still based everything off this number since the first 3 felt easy.
 215x5 solid 3, spicy last 2
205x5 felt ok all the way thru.

B) 245x1. did this while my class was maxing out their front squats... just found bars with the weights i needed to hit and borrowed them for a lift. lol! was surprised at how easily i got that 245 tho.

C) life got in the way a bit here, had to leave the box a little earlier than usual to pick up some stuff, hit an easy 135, 155, and ugly 175, 190. 90% should have been 200, which i left out in front in my only try.

D) out of time last night, will make it up some time today.

Thursday

Feeling beat up... Probably just under recovered. Thank God for rest days. 

Wednesday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean & Jerk Cluster, 1.1.1, build to a tough set- 10 sec b/w reps
B. Clean Pulls @ 100%, 1/20 sec for 5 min, pull as fast as possible and drop from the top.
C. Front Plank Really Heavy- 3 x 60 sec, rest 2 min
+
4 sets @ high effort
30 sec Row
30 sec rest
30 sec Air Dyne
30 sec rest
30 sec Double Unders
30 sec rest

didn't start till after 8:40 tonight... didn't really warm up just started light and worked up.

A) hit sets at 135,165,195, then hit 2 out of 3 at 225... first two felt ok, not very explosive, but not bad... last one felt rushed and i left the bar in front on the clean. i'll blame it on the long day.

B) done at 265# got spicy around the 4th minute, hands on fire!

C) hard to find a way to get the weights on my back. not supposed to have anything touch the vicinity of my lower back because of the burn on it. did all 3 sets at 45# for simplicity sake.

D) that was rough... kept the row under 1:50 all 4 rounds, but the Airdyne is one mean machine. That was the worst part. legs burned a lot. DUs were surprisingly not bad thru 3 rounds then kept getting tangled on the last round.

Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 5RM, take 5% off for 5, 10% off for 5
+
3 sets @ high effort
10 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
10 HSPU’s
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
10 Pull Ups
10 Ring Dips
10 Box Jumps, 24"

A) 275x5... tho honestly the tempo for the last couple was a bit questionable even tho i had my phone counting the tempo out for me... specifically the rest between the last 2 reps was longer than 1 second.

255x5 took an extra 5# off to make sure i stuck to the tempo.
245x5 squatting is a lot less fun when its tempo lol! 5 seconds felt like an eternity.

3 sets @ high effort
10 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets

1) 2:08 no reped myself on a couple ctb... just lost the rhythm.
2) 1:58 better
3) 1:58

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

1) 2:25
2) 2:33
3) 3:31 
smoked all the HSPU, slowest set was 13 seconds. the row was not fun.

3 rounds not for time:
10 Pull Ups
10 Ring Dips
10 Box Jumps, 24"

used this to really focus on the rhythm for my pull ups which felt much better towards the end.
strict ring dips. and practice really being explosive on the box jumps.

W1
Monday- PSn Int + Sn Pulls + EMOM Snatch BasedA. Power Snatch Cluster, 5 x 1.1.1, rest 10 sec b/w reps, 2 min b/w setsB. Snatch Pull @ 30X1, 3 x 3 reps @ 100%+20 min EMOM1st- 3 TnG Power Snatch @ 60% of full Snatch2nd- 3 Muscle Ups


A) clusters at 115, 125, 135, 145, 155. felt light all the way, but my technique felt a little off today... had a hard time transitioning to my heels during the first pull, and knees sweeping back was a little off during the first couple sets.

155# cluster
http://www.youtube.com/watch?v=bj5RKAHKk7g

B) 220, worst part of the whole thing was grip hands were on fire at the top of the pull.

EMOM- 130#; been a long time since i've done TnG snatches, felt a little weird. started getting little gnarly around 10 mins, but did the whole thing TnG and unbroken until the last stinking MU, which i failed twice before finishing. Worst part again were my hands ripping during the MUs. Luckily it was a t the base of my hands from the false grip and won't affect me this weekend.

A. Dead lift @ 30X1, build to 3rm at tempo, perfect form. I don't care how willing you are to break back

A) 355# perfect form, no belt, and sticking to tempo. Could  have to hit more weight, but i know i would have sacrificed form for it. 

Saturday
A. Dead lift @ 30X1, build to 3rm at tempo, perfect form. I don't care how willing you are to break back
+
10 rounds for
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20# 

A) completely over looked part A. Will do it in the am tomorrow.

B) 14:22. first 5 rounds were ok, slightly under 1 min per round, lower back blew up around round 6 and every rep after that was just really painful.

Friday
Warm up
3 rounds
1 min row
1 min assault bike
1 min run
All easy pace
+
2 sets all out
5 burpees
5 Thrusters, 115#
100m row
Rest 1-3 min between
+
For time- make it hurt
30 Thrusters, 95#
Row 500m

2 sets :53 seconds; :50 seconds... had a little trouble transitioning into the rower on the first set.

3:26... and it did hurt. 
1:06 on the thrusters
2:16 on the row.

came out of the gate like a bat our of hell, by the 20th rep i was burning out... rested in the rack position for 5 breaths before going the rest of the way. Got too far forward on my toes and drop the bar on 28th rep, did not rest tho, immediately sat. cleaned to thruster and finished. legs were burning pretty good here.

on the row, legs were on fire and had a hard time getting my breathing under control. started around a 2:00/500m pace which dropped off around 200m into the row. 

then spent the next 10 minutes of the night walking outside trying not to throw up in the gym lol! that one hurt. 

Thursday
A. Front Squat @ 30X1, 1RM
B. Front Squat @ 30X1, 1 x max reps @ 85% **keep tempo
C1. Strict Press, 1RM
C2. Wtd Pull Up @ 30X1, 1RM

Got some sort of stomach bug last night and most of the day today. Only ate a small lunch before attempting the lifts. Definitely had an impact on my performance. 

A) 285x 1

http://www.youtube.com/watch?v=ZBM-Qeh7Wz0

Went straight for 300 and couldn't get past the sticking point. 

http://www.youtube.com/watch?v=FMMXLEMrgpk

B) 6 reps sticking to the tempo all the way... Had someone count out the tempo as I squatted... Almost finished the 7th rep but started to blackout... Decided to bail.

C) 155x1 

Somewhat disappointed here, I hit 155x3 2 weeks ago. 165 was close, Right arm was going strong, but left arm could not get past the sticking point. 

D) 70# vest.

I have a 2nd degree burn on my back exactly where the weight belt would sit, had to use a vest, not usually my first choice. 

http://www.youtube.com/watch?v=a9HdaWv32io&sns=em

Very close to having 80#, just barely could not get my chin over. 

Rest day... (Thank God!) lats and arms are very sore from the CTB still.