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.