Tuesday- MAP Long
7 min @ high consistent effort
4 Muscle Ups
21 Wall Ball, 20#
rest 7 min 
7 min @ high consistent effort
11 Push Press, 115#
22 KB Swings, 53#
33 Double Unders
rest 7 min
7 min @ high effort
20 Cal Air Bike
20 CTB Pull Ups
rest 7 min
7 min @ high consistent effort
20 Double DB Thrusters, 35#/H
15 Toes to Bar 

4 rounds +4 MUs.  First round all unbroken, then 11+ 10, 11+10, 7+7+7. That clock was crawling!

3+6 PP. managed to keep the DUs UB, 

First round all UB, round two and three broke the KBS into 11+11, third round the PP had to break at 8+3.

2+5... CTB went 8+7+5 both rounds but my AD got much slower with each round. 1:05, 1:20, 1:20

3 even... Just didn't have enough in the tank to atrack the thrusters. 

Monday- Snatch + FSQ + LP repeats
A. Snatch, build to a tough double TnG
B. Front Squat @ 10X0, 3 x 10, rest 2 min **no pause at the top
+
For time:
15 TnG Power Snatch, 95#
9 Bar-Facing Burpees
6 TnG Power Clean to OH, 135#
9 Bar-Facing Burpees
rest 12 min
x 2

A. 185, missed 200 twice. Getting a bit frustrated with my snatch. Don't have any confidence in it and I have that meet in 3 weeks. I feel like I can't get under 200+ to save my life. 

B. 165, 185, 185... These were sneaky rough. 

Metcon

2:04; 2:24

Couldn't go unbroken on the c&j s. I figured these were all out sets so I came out hard out of the gate on both the snatches and burpees, by the time I got the the c&j they felt so heavy! Went 2,2,2 with no rest but just dropping off the top on round 1 and 4,1,1 on round 2. 

Saturday- FSQ Mod + MAP 1
Daily WU
+
A. Front Squat @ 20X1, 3, 2, 1, 1, rest 3 min **all tough sets **second wave heavier than first
+
15 rounds
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#
rest 30 sec b/w rounds

A. 255x3, 275x2, 295x1 (all with no belt btw, I was pleased) 305xF, 305xF. Got buried in the hole both times. 

Metcon

22:18

Right shoulder was super tight. Kipping was actually painful for the first 3 rounds, so I used the smallest baby kip I could. By around round 5 or 6 my shoulder was finally loosening up a bit and it wasn't  as painful to swing. 

Merry Christmas to you and your family Michael! 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
12 Days of Christmas
1 Row 300 Meters
2 Snatches (155/105lbs)
3 Thrusters (155/105lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (88/70lbs)
9 Box Jumps (30/24)
10 Handstand Push-Ups
11 Ground to Overhead (155/105lbs)
12 Man-Makers (55/30lb DB's)

I'm renaming this wod to the Grinch that stole Christmas...  That crushed me lol! 

86:12 YIKES!

Mostly my problem was that I missed at least 1 snatch every single round. Snatching after rowing was a killer. 

Tuesday- UB Vol + MAP Varied
A1. Push Press, 3 x 3 Unbroken heavy, rest 30 sec
A2. CTB Pull Ups, 3 x 22 Unbroken, rest 3 min
+
3 sets @ consistent effort  **mix and match order every time.
Row 500m
25 Air Squats
25 Back Extensions
20 Tuck Ups
rest 4 min b/w sets    

Uhh been a while since my hips and legs felt this sore...

A. 185, 195, 195

B. 22,22,22 to my surprise, all butterfly. 

4:03

3:57

4:20

Last round of back extensions, back was really really tight. Couldn't finish unbroken, took a breather at 12 and 20. 

Monday- Snatch Complex + Single Leg + LP Bike + Aerobic Runs
Daily WU
+
A. Squat Snatch, AMRAP TnG @ 155# x 3 sets, rest 3 min b/w
B. Snatch, tough single
C. Front Rack Lunges, 4 x 10 steps, rest 2 min
+
3 x 30 sec MAX EFFORT Air Dyne, rest 3:00
+
Run 800m, rest 60 sec x 2   **5-10 sec faster than last week

A. 5,6,2 ugh. 

B. 185, got under 195 and lost it as I was standing up, went up to 205 and clarked it twice.  Just could not settle that bar behind me at all today. 

(Missing snatches is a path to the dark side.)

Lunges all done at 165

AD done. 

800m runs 

3:36

3:23

Can't remember if those were faster or not. First time running since week 1 of the cycle. Foot felt ok today. Quads felt like bricks after the AD tho. 

Saturday- FSQ Mod + MAP 1
Daily WU
+
A. Front Squat @ 22X1, 3, 2, 1, 1, rest 3 min **all tough sets **second wave heavier than first
+
20 sets @ high effort
5 Toes to Bar
5 Thrusters, 75#
5 Lateral Burpees over Bar
rest 45 sec

A. 245x3, 265x2, 275x1, 285xF 

I felt like my 275 was a strong lift but my 285 I got past parallel then got stuck. 

Metcon

25:11... That felt like I did ok in this one. 

Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A. Muscle Ups, 30 reps for time:
B. Strict Deficit HSPU’s 4 x 10 Unbroken, rest as needed to stay unbroken 
C. 5 CTB Pull Ups/20 sec for 10 sets, rest 5 min repeat (shooting for all butterfly)
+
Row 250m @ 2k PR pace -6 sec, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace -6 sec, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A. 5:14, ugh. Got slower. I'm blaming the rough day over all. Also I'm quite sure I did 2 extra... Lost count. Again rough day over all. 

B. Done

C. Last set on the second round only got 3 butterfly before coming off the bar. Ugh. 

1:51/500m

1:51

1:50

1:51

Rest

1:51.4

1:51.4

1:51.4

1:50

( though that was cool.)

Z1 row. 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean + Front Squat, tough set in 12 min
4 sets @ high effort
55 Double Unders
12 DB Thrusters, 25#/H
15 Dead Lifts, 115#
12 Box Jumps, 24"
rest 60 sec
+
B1. DB Lateral Crossover Box Step Ups, 3 x 10/leg, rest 45 sec b/w legs **DB’s by side
B2. Hollow Rock, 3 x 60 sec, rest 45 sec
+

A. 255, missed 275 twice, hit me on the throat and sent me flying back wards. Lol! So close tho. 

2:07

1:53

1:57

2:11

Last set of DUs got me. Shoulders just tired out. 

B1. Done

B2. Done

Tuesday- UB Vol + MAP Varied
A1. Push Press, 3 x 5 Unbroken heavy, rest 30 sec
A2. CTB Pull Ups, 3 x 20 Unbroken, rest 3 min
+
3 sets @ consistent effort  **mix and match order every time.
Row 500m
10 Toes to Bar
10 V-Ups
10 Box Jump Overs, 30”
20 Air Squats
20 Back Extensions
15 HR Push Ups
rest 4 min b/w sets   

A. 165, 175,175. I thought I had more in the tank, but those 175 felt a lot tougher than I remember them being. 

A2. 20,20,20 and all butterfly... To my surprise

Metcon

5:10

5:19

5:24

Back got really tight during the second and third set. Back had been feeling fine all week till today. And it was actually the butterfly pull ups that made my low back feel tight. After Doing the daily warm up everyday this week I can tell that my right side psoas is much much tighter than the left, and also digging around upper abdomen right under my rib cage is so gnarly I can not breath while doing it. Right shoulder is still really tight in comparison to my left but the T spine stretch helps. Also... Gave in and got a romwod account. Time to get stretchy. 

Monday- Snatch Complex + Single Leg + LP Bike + Aerobic Runs
Daily WU
+
A. Squat Snatch, AMRAP TnG @ 135# x 3 sets, rest 3 min b/w
B. Snatch Cluster, 1.1 , tough set in 10 min *drop from top
C. Front Rack Lunges, 3 x 12 steps, rest 2 min
+
3 x 25 sec MAX EFFORT Air Dyne, rest 3:05
+
Run 800m, rest 60 sec x 2   **5-10 sec faster than last week

A. 8,10,7 (quad pump anyone?)

B. 185, got 1 at 200, failed the second

C. 155 for all of them (quads felt super tight after A)

AD. Done

Rowed sub

4:17

4:14

Saturday- FSQ Mod + MAP 1
Daily WU
+
A. Front Squat @ 22X1, 4, 2, 3, 1, rest 3 min **all tough sets **second wave heavier than first
+
20 sets @ high effort
7 KB Swings, 53#
7 Burpees
21 Double Unders
rest 45 sec

A. 235x4, 245x2, 255x3 (toughest set), 275x1

Metcon

30:17

Felt good all the way thru. DUs were on point today. 

Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A1. Muscle Ups, 5 x 7 Unbroken, rest 30 sec
A2. Strict Deficit HSPU’s 5 x 7 Unbroken, rest as needed to stay unbroken on MU’s
B. 5 CTB Pull Ups/25 sec for 10 sets, rest 5 min repeat (shooting for all butterfly)
+
Row 250m @ 2k PR pace -4 sec, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace -4 sec, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A1. Done. I'm taking around 3 mins between rounds to be able to do these, on the last round I took closer to 5 mins. 

A2. Done.

B. Done, all butterflies to my surprise.

Row.

1:52 /500m pace

1:53

1:52

1:52

Rest

1:52

1:52

1:52

1:52

10 min Z1 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Power Clean + Clean + Front Squat, tough set in 12 min
4 sets @ high effort
50 Double Unders
15 Wall Ball, 20#
15 Dead Lifts, 115#
10 Box jumps, 20” step down
rest 60 sec
+
B1. DB Lateral Crossover Box Step Ups, 3 x 10/leg, rest 45 sec b/w legs **DB’s by side
B2. Hollow Rock, 3 x 50 sec, rest 45 sec
+

A. 240. And that was a power clean PR! I think I had 245 in me. 

1:55

1:52

1:59

2:17

the first 3 rounds were totally unbroken and fast, last round I dropped the wall ball at 12 and the DL at 12 too.... Once I lost the WB my mind lost it a bit. Hammies were sore for a day after these. 

B1 done, wow those felt weird

B2. Done. 

 

Tuesday- UB Vol + MAP Varied
A1. Push Press, 3 x 20 Unbroken @ 105#, rest 30 sec
A2. CTB Pull Ups, 3 x 17 Unbroken, rest 2 min
+
3 sets @ consistent effort  **mix and match order every time.
Row 500m
15 Toes to Bar
20 Box Jump Overs, 24”
15 Goblet Squats, 35#
50’ Front Rack Lunges, 65#
rest 4 min b/w sets  

A. Done. To my surprise. 

A2. Done. To my surprise again. 

Metcon

5:50

5:12

5:28

The box jump overs there the one thing I struggled with. 

Monday- Snatch Complex + Single Leg + LP Bike + Aerobic Runs
A. 3 Squat Snatch TnG/min for 10 min @ 125#
B. Power Snatch + Snatch, tough set in 10 min *drop from top
C. Front Rack Lunges, 3 x 16 steps, rest 2 min
+
3 x 22 sec MAX EFFORT Air Dyne, rest 2:38
+
Run 800m, rest 60 sec x 2   **5-10 sec faster than last week

A. Done. 

B. 175. Could not power snatch 185. 

C, all done at 145. Those suck. Lol!

AD done. No correction. These suck. Lol! 

Row 1k sub

4:00

4:45

Came out way too hot. 

Saturday- FSQ Mod + MAP 1
A. Front Squat @ 22X1, 3, 2, 3, 2, rest 3 min **all tough sets **second wave heavier than first
+
20 sets @ high effort
5 TnG Power Clean to OH, 95#
5 OHS, 95#
5 Box Jumps, 24"
rest 45 sec

A. 225x3, 245x2, 235x3, 255x2

Metcon 37:16

Smooth sailing thru 15 rounds... Then my low back tighten up and the last 5 rounds were painful grind. I was spending my rest time laying on a lacrosse all trying to relieve the pain going down my legs. I think no back issue I can cut a full off that time. 

Friday- UB CP + UB Density + Row Intervals
A1. Muscle Ups, 5 x 6 Unbroken, rest 30 sec
A2. Strict Deficit HSPU’s 5 x 7 Unbroken, rest as needed to stay unbroken on MU’s
B. 5 CTB Pull Ups/25 sec for 10 sets, rest 5 min repeat (20 sets of 5 total)
+
Row 250m @ 2k PR pace -2 sec, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace -2 sec, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A1. Done barely. These were really rough today. Shoulders were really tight for some reason. This is easier when I don't have to sit in front of a computer for 9 hours before... 

A2. Done. But right shoulder felt really tight. 

B. Finished the first round, round 2 on set 7 I hit a big wall. Biceps felt like something Arnold would be proud of... Finished with a regular kip. 

Row

I mis understood last week what I was supposed to do and I rowed faster than my 2k PR pace I went at what would have been a 2k PR pace... So I tried 2 seconds faster than my actual PR pace (1:57) today. 

1:55

1:53

1:54

1:54

Rest

1:54

1:53

1:54

1:53

Z1 row 

 

W2
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Power Clean + Clean + 2 Front Squat, tough set in 12 min
4 sets @ high effort
50 Double Unders
10 DB Thrusters, 30#/H
20 Hang Power Snatch, 45#
rest 60 sec
+
B1. Front Rack RFE Split Squat @ 30X1, 3 x 10/leg, rest 45 sec b/w legs **DB’s by side
B2. Hollow Rock, 3 x 45 sec, rest 

A. 135, 165, 185, 205, 215, 225

Metcon

1) 1:46

2) 2:34

3) 2:18

4) 2:40

First one went ok, second missed twice on DUs and that slowed me down... 3rd round shoulders were going going gone after the Thrusters. Last round was just a shoulder grind. 

B1) done with 35#

B2) done 

Tuesday- UB Vol + MAP Varied
A1. Push Press, 3 x 20 Unbroken @ 95#, rest 30 sec
A2. CTB Pull Ups, 3 x 15 Unbroken, rest 2 min
+
3 sets @ consistent effort
Row 500m
15 Over Head Squats, 95#
35 Double Unders
15 Box Jumps, 24” step down
12 DB Snatches, 55#
rest 4 min b/w sets 

A. Done. Last set got pretty tough. 

A2. Done. Lost rhythm at 11-12 on the last set. Finished with a normal kip. Interestingly enough Rochetti mentioned how I don't have a very powerful butterfly kip, he said it's really smooth but not powerful. 

Metcon 

1) 5:40

2) 5:40

3) 5:45

Everything went smooth, box jumps were the hardest part, mainly cause I didn't seem to be able to get really explosive on my jump. I was pretty much landing in a full squat. I blame my ultra weak calve muscles. Lol! But really I don't know. I could just be lazy :/

Monday- Snatch Complex + Single Leg + LP Bike + Aerobic Runs
A. 3 Squat Snatch TnG/min for 10 min @ 115#
B. Power Snatch + Hang Snatch, tough set in 10 min *drop from top
C. Front Rack Lunges, 2 x 20 steps, rest 2 min
+
3 x 20 sec MAX EFFORT Air Dyne, rest 2:40
+
Run 800m, rest 60 sec x 2   

A. Done

B. 145, 155, 165, 176, 180# (ties my power snatch PR)

C. 115, 135 

AD, done. Ouch. 

Runs

3:34

3:20

Saturday- FSQ Mod + MAP 1
A. Front Squat @ 22X1, 3 x 3, rest 3 min **all tough sets
+
20 sets @ high effort
5 Toes to Bar
5 Burpee Box Jump Overs, 20”
25 Double unders
rest 60 sec

A. 255 all 3 sets. Tho I miss read the tempo and didn't hold it in the hole. Don't think I could have held it with that much weight anyway. 

Metcon 

35:29

DUs were on today. Only missed 2 or 3 times total during the whole thing. 

Friday- UB CP + UB Density + Row Intervals
A1. Muscle Ups, 5 x 5 Unbroken, rest 30 sec
A2. Strict Deficit HSPU’s 5 x 5 Unbroken, rest as needed to stay unbroken on MU’s
B. 5 CTB Pull Ups/30 sec for 10 sets, rest 5 min repeat (20 sets of 5 total)
+
Row 250m @ 2k PR pace, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A. Done. Played a little with butterfly MUs on set 3 and got 3 in a row! Those are tough! So I went back to regular after that. 

A2. 6.5" deficit all done. 

B. Done. Biceps felt toast. (Was sore for 3 days after.)

1. 1:53

2. 1:54

3. 1:55

4. 1:53

5) 1:52

6. 1:53

7. 1:53

8. 1:53

10 mins Z1. 

W1
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Power Clean + Clean + Front Squat, tough set in 12 min
4 sets @ high effort
50 Double Unders
15 Wall Ball, 20#
15 KB Swings, 53#
rest 60 sec
+
B1. RFE Split Squat @ 30X1, 3 x 10/leg, rest 45 sec b/w legs **DB’s by side
B2. Hollow Rock, 3 x 45 sec, rest 45 sec
+
10 min Ido Portol Locomation

A. 225

Metcon

1) 1:45

2) 1:58

3) 2:28

4) 3:17

After round 1 I could not get my DUs going. Got slapped across the face some many times if I didn't have a beard I know my face would have been bloodied. Ugh. 

B1.  25, 35, 35

B2. Done. 

Tuesday- BSQ + UB Volume + Aerobic work
A. Back squat @ 13X1 no belt, build to tough single in 10 min
B. CTB Pull Ups, 1 x AMRAP Unbroken- as soon as you lose rhythm, stop
C. CTB Pull Ups, 3 x 50% of above, rest as needed to stay unbroken
+
Run time
Run 800m
50 Ring Dips
Run 800m 

A. 315... I feel like my squatting has been terrible lately. 

B. 26... Wanted 30. 

C. Done. Rested around 2 mins bn sets. I dislike butterfly CTB with a passion tho. No faster way to make me go lactic. 

Metcon

8:58

3:30 first 800m

Finished 50 ring dips by 5:10

Monday- Snatch Pulls + FSQ + WL emom’s + Sled drag
A. Snatch, 1RM like a meet- build to opener and take 3 attempts, rest 2-3 min b/w attempts
B. Front Squat, build to 1RM
+
“Isabel”
30 Snatches, 135#
+
400m Sled Walk - same weight as last week’s 600m  

A. Warmed up and opened at 185, made, missed 205 ugly twice. Just wasn't on today. Snatches felt super heavy like my back just wasn't up to the task today. 

 http://youtu.be/FBlnRGPalbY

B. 285, missed 315... Something was off tonight. 

C. Isabel- 5:15, PR. And to think if I was feeling good I could have shaved off a minute I think.

400m sled pull done 4:54 so a full minute faster than my previous 400m pull. 

Saturday- BSQ + Aerobic + EMOM + Aerobic
A. Back Squat, build to a tough single in 10 min
B. 30 Ring MU’s for time
+
rest as needed- even if a few hours is possible
+
10 min Aerobic Warm Up
+
Row 60 sec @ 70%
Row 40 sec @ 80%
Row 20 sec @ goal 2k pace
x 2
+
4-5 min rest
+
Row 2k for time:

A. 315... Not a good squat day. 

B. 4:19... That's a PR. 

3 hours later

Goal was 1:55 pace for the 2 k row

Actual was 7:55 total time 1:59/500m.

Much more consistent than my normal 2k times, but not exactly a spectacular result. 

Friday- OHS + UB CP + Tester (no squatting)
A. OHS @ 21X1, build to tough single
B. CG Bench Press @ 20X1, build to 1RM
C. Wtd CTB Pull Up- build to 1RM 
D. 50 strict HSPU’s for time
+
200 Cals on Air Dyne Bike for time

A. 225, failed 255, dropped at the bottom. 

B. 285#. I guess that means no BP for me this year again. Lol! 

C. 155# BW + 80# KB + 20# vest = 255#

D. 3:21... Got slower :/ but I think it was the bigger first set. Hit 20 UB to start off. 

I hate the AD... With a passion. Lol! 

200cals

13:47 

W5
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean + Front Squat, build to tough complex in 15 min
B. Power Clean- 90% 1RM- 8 min AMRAP
C. Front Squat @ 13X1, build to tough single *no belt
D. DB Lateral Box Step Overs, 3 x 8/leg, rest 2 min **16-18” box
+
24 min @ EN2 (HR- 130-150)
Row 3 min
Bike 3 min

A. 245, though about 260 but didn't have enough time for another attempt. 

B. 21 reps at 210#. 

C. 275

D. Done with 25# DB.... Worst part was grip actually. 

Metcon done

Monday and Tuesday, had to fly out on a whim for business and could not find a last minute place to lift. Flying back tonight. So back to normal for the second part of the week. 

Saturday- BSQ + Aerobic + EMOM + Aerobic
A. Back Squat, build to a tough single in 10 min
+
Row 2000m @ 30 min TT pace -4 sec
rest 4 min
16 min EMOM
1st- 6 UB Bar MU’s
2nd- 12 Wall Ball, 20#
3rd- 8 Toes to Bar + 5 Burpees
4th- 12 Thrusters, 65#
rest 4 min
Row 2000m @ 30 min TT pace -4 sec
***goal is to stay unbroken, get through each piece as fast as possible to earn as much rest as possible

A. 345, but it was not pretty. 

2 k rows were both 8:30 and were both at a perfect 2:08 pace. 

Emom felt much better than last week but I'm also not as sick either. Everything was unbroken. Don't get me wrong, it was still spicy tho! 

A. OHS @ 21X1, build to tough single
B1. Supinated grip CTB Wtd Pull Up, 4 x 3-5 reps, rest 45 sec
B2. CG Bench Press @ 20X1, 4 x 3-5 reps, rest 45 sec
B3. Strict Ring Dips, 4 x 8-10, rest 2 min
+
2 rounds for time:
Run 800m
150 Double Unders
500m Row

A. 245 and that's an ohs PR. 

B1. 5,5,5,5

B2. 205X 5, 225X 5 X 3 sets

C. 8,8,8,8

Metcon 22:17. DUs killed me. 

The 800s were both 4 minutes and my rows were 2:00 and 1:47, the DUs started out the first set rough but got better as it went, then right towards the end of my second set my wrists and shoulders were toast. My left arm was definitely moving faster than my right. 

W4
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean Pull + Clean + Front Squat, build to tough complex in 15 min
B. Power Clean x 3 TnG/min for 8 min @ 175#
C. Front Squat @ 13X1, build to tough single *no belt
D. Double KB Front Rack RFE Split Squats, 4 x 8/leg, rest 60 sec b/w legs
+
21 min @ EN2 (HR- 130-150)
Row 3 min
Bike 3 min

A. 260#, felt good today. 

B. Done

C. 255, jump straight to 285 and just could not make it pass the sticking point. 

D. 3 sets with 35# and the last set at 44# per arm

Metcon done 

Tuesday- BSQ + UB Volume + Aerobic work
A. Back squat @ 13X1 no belt, build to tough single in 10 min
B1. CTB Pull Ups, 4 x 14 unbroken, rest 30 sec
B2. Strict Ring Dips, 4 x 14 unbroken, rest 2 min
+
20 min @ HR 130-160 building
100 Cal Air Bike
2000m Row
Run remaining time:

A. 315

B1, 14,14,14,14

B2. 14,14,14,14

Metcon

100 cals around 8:15 ish

2k row 8:33 2;09 pace

400m run

Monday- Snatch Pulls + FSQ + WL emom’s + Sled drag
A. Snatch Pull + Hang Snatch from knee cap, build to tough set in 15 min
B. Front Squat, build to tough single in 10 min
C. Power Snatch x 3/min for 10 min @ 135#
D. Power Clean x 5/min for 10 min @ 135#
+
400m Sled Walk moderate grinding weight.  **same weight you finished with last week.  Your calves are going to burn but just keep focusing on driving w/ heels

A. 185, tho this one was much better than last week. Still my right foot moves up and my left foot moves back and that rotation is making my low back tender again... Not sure where it comes from. 

http://youtu.be/Di_SfjDectQ

B. 285, missed 305

C. Done. 

D. Done. 

Tire drags done. 5:40 same time as last week but felt a little easier this week. 

Saturday- BSQ + Aerobic + EMOM + Aerobic
A. Back Squat, build to a tough single in 10 min
+
Row 2000m @ 30 min TT pace -4 sec
rest 4 min
16 min EMOM
1st- 6 UB Bar MU’s
2nd- 15 Wall Ball, 20#
3rd- 10 Toes to Bar + 5 Burpees
4th- 12 Thrusters, 75#
rest 4 min
Row 2000m @ 30 min TT pace -4 s

A. 315, just stopped there, not quite over this sickness yet and legs were not feeling it. 

Metcon 

2k- 8:32 

Emom kicked my butt. First 2 rounds done RX, round 3 I failed my 5th MU, then only 10 WB in, got the 10 TTB but skipped the burpees since I only had like 10 secs left, skipped the thrusters all together to use as extra rest, finished the 4th round RX. Lungs were on fire and I was nauseous the whole time. Then again I was wheezing before I even started. 

2k- 8:40 this last row I missed my target pace. Rowed a 2:09.9 goal was 2:08. 

Happy birthday to me... 

Friday- OHS + UB CP + Tester (no squatting)
A. OHS @ 21X1, build to tough single
+
4 sets, rest 3 min
2 Strict MU’s
3 L-Sit Ring Pull Ups
5 Deficit Wall Facing HSPU’s
8 CTB Pull Ups
+
4 rounds
Row 500m
15 KB Swings, 53#

A. 205 missed 225.

4 sets done. 

Metcon 12:02. 

W3
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean Pull + Hang Clean + Clean, build to tough complex in 15 min
B. Power Clean x 3 TnG/min for 8 min @ 165#
C. Front Squat @ 13X1, build to tough single *no belt
D. Double KB Front Rack RFE Split Squats, 4 x 8/leg, rest 60 sec b/w legs
+
20 min @ EN2 (HR- 130-150)
Row 2 min
Bike 2 min

A. 225, missed the hang clean at 245 twice. But honestly I think it's because I'm still sick. Felt pretty weak all thru out. 

B. Done

C 255, missed 275.

D. Done. 35# KB/hand

Metcon done

Tuesday- BSQ + UB Volume + Aerobic work
A. Back squat @ 13X1 no belt, build to tough single in 10 min
B1. CTB Pull Ups, 4 x 12-14 unbroken, rest 30 sec
B2. Strict Ring Dips, 4 x 12-14 unbroken, rest 2 min
+
20 min @ HR 130-160 building
Row 500m
Bike 15 Cals
200m Run  

I have a sinus and throat infection.had it since last night, got :30 mins of sleep and can't breath without pain. 

A. 305, failed 325

B1. 14,14,12,12

B2. 12,14,12,12

Metcon

4 rounds + 50m row

Hard to keep my HR down, probably due to the illness. 

Monday- Snatch Pulls + FSQ + WL emom’s + Sled drag
A. 2 Snatch Pull + Hang Snatch from knee cap, build to tough set in 15 min
B. Front Squat, build to tough single in 10 min
C. Power Snatch x 3/min for 10 min @ 125#
D. Power Clean x 5/min for 10 min @ 125#
+
400m Sled Walk moderate grinding we

A. Snatches felt awful today. 185. Slow, heavy, grip. A terrible snatch day. 

B. 185,225, 275, 305

C. Done, still felt like I was off

D. Done 

Sled walk 5:43

Saturday- BSQ + Aerobic + EMOM + Aerobic
A. Back Squat, build to a tough single in 10 min
+
Row 2000m @ 30 min TT pace -2 sec
rest 4 min
16 min EMOM
1st- 5 UB Bar MU’s
2nd- 14 Wall Ball, 20#
3rd- 9 Toes to Bar + 5 Burpees
4th- 12 Thrusters, 75#
rest 4 min
Row 2000m @ 30 min TT pace -2 sec

A. 335 was feeling pretty beat up and sore today. 

2k at 2:09.9 pace 

EMOM was much rougher this week. 

MUs were fine, WB were a little tougher, ttb and burpees were ok but grip was starting to go, thrusters beat me today. Had to break the last set into 6+2+2+2. 

2k 2:10 pace. All the way thru. 

Friday- OHS + UB CP + Tester (no squatting)
A. OHS @ 21X1, build to tough single
+
4 sets, rest 3 min
2 Strict Muscle Ups
6 Strict CTB Pull Ups
8 Ring Dips
10 CTB Pull Ups
+
4 rounds for time:
Row 500m
15 Burpees

A. 225, the squatting was not hard, my left wrist popped on the last rep  and I took that as a sign to move on. 

4 sets done

Metcon 

12:36

W2
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean Pull + Clean, build to tough complex in 15 min
B. Power Clean x 3 TnG/min for 8 min @ 135-155#
C. Front Squat @ 13X1, build to tough single *no belt
D. Double KB Front Rack RFE Split Squats, 4 x 8/leg, rest 60 sec b/w legs
+
18 min @ EN2 (HR- 130-150)
Row 2 min
Bike 2 min
+

A. Felt good today, 135.165,185,295,225,245 

B. Emom done at 155

C. 275, failed 295

D. Done at 35# per hand

Metcon

Done. 

Tuesday- BSQ + UB Volume + Aerobic work
A. Back squat @ 13X1 no belt, build to tough single in 10 min
B1. CTB Pull Ups, 4 x 10-12 unbroken, rest 30 sec
B2. Strict Ring Dips, 4 x 10-12 unbroken, rest 2 min
+
20 min @ HR 130-160 building
Row 500m
Bike 15 Cals
100 Jump Ropes 

A. 315

B1. 10,12,12,12

B2. 10,10,10,10

Metcon 

4 rounds even. Felt good. Calves were still smoked from last night's sled walks. 

Monday- Snatch Pulls + FSQ + WL emom’s + Sled drag
A. 3 Snatch Pull + Hang Snatch from knee cap, build to tough set in 15 min
B. Front Squat, build to tough single in 10 min
C. Power Snatch x 3/min for 10 min @ 115#
D. Power Clean x 5/min for 10 min @ 115#
+
400m Sled Walk moderate grinding weight.  Focus on driving heel into ground and pulling with glute/hamstring

A. 175, I should have attacked this one more. Got a little tentative in my last 2 attempts but I could have hit 185+ I think. Grip was in my mind. 

B. 305

C done TnG

D done TnG (played a little with hip cleaning these.)

Sled walks ate my lunch. Started with an additional 50# in the "sled" (I used a very large tire) and felt fine for 100m. Then my calves exploded even tho I was driving thru my heel and staying off my toes as much as humanly possible. Had to lose 25# at 200m (which i had to still carry across my chest back to the box)

7:11 minutes. That kicked my butt. Lol!

Sunday-
Off

But since I had to "coach" open gym...

30 min MAP 10 AD as I watched the Texans get CRUSHED by the Dolphins... Good Fantasy week tho. Lol!

 Then rotator cuff banded exercises. External rotation of the right shoulder is what was killing me. And the fact I have like 0 internal rotation on that same shoulder.

Saturday- BSQ + Aerobic + EMOM + Aerobic
A. Back Squat, build to a tough single in 10 min
+
Row 2000m @ 30 min TT pace
rest 4 min
16 min EMOM
1st- 4 UB Bar MU’s
2nd- 12 Wall Ball, 20#
3rd- 7 Toes to Bar + 5 Burpees
4th- 10 Thrusters, 75#
rest 4 min
Row 2000m @ 30 min TT pace

A. 335#

2 k row at 2:11 pace

Emom done

2 k row at 2:11 pace

I was surprised that I rowed both 2 ks at the same exact pace and time. 

Friday- OHS + UB CP + Tester (no squatting)
A. OHS @ 21X1, build to tough single
B1. L-Sit CTB Pull Up @ 21X1, 4 x 4-6 reps, rest 30 sec
B2. Strict Deficit HSPU’s, 4 x 5 reps, rest 2 min
+
15 min AMRAP
7 CTB Pull Ups
14 KB Swings, 53#
21 Double Unders

A. 205, shoulder still bothering, gona go see a chiro to see what's going on. 

B1. 4,5,5,5

B2.  5,5,5,5

Lower the deficit I've been using on the HSPU and definitely leaned to the left. Right shoulder wasn't having it. 

Metcon

8 rounds. Kept it pretty steady till the last 2 rounds or so. Then I sped up to finish the last round right as time expired. 

W1
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean Pull x 2 + Clean, build to tough complex in 15 min
B. Front Squat @ 13X1, build to tough single *no belt
C. Double KB Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs
+
16 min @ EN2 (HR- 130-150)
Row 2 min
Bike 2 min
+
10 min Ido Portol Locomation

A. 195, right shoulder was in a lot of pain pulling. Been hurting since Tuesday but it was really bad today. Could not lift my right arm above shoulde level without it feeling like it was catching on something. 

B.  285. Pushed it here to make up for my crappy clean complex. 

C. 26# round 1 testing shoulder out, 35# the rest of the way.

Metcon

Done. This actually felt good. Thought the HR stuff was weird at first but once I got going I kind of enjoyed this wod. Very sustainable pace. 

Tuesday- UB CP + Density + MAP High effort
10 Legless Rope Climbs for time
rest as needed
50 Strict HSPU’s for time
+
3 sets 
Row 1000m *at 30 min TT pace -2 sec
15 DB Thrusters, 25#/H
10 Burpees
rest 1 min b/w sets    

A. Pretty sure these were 20' ropes at this gym. They were definitely taller than at my box. 

10 mins... First 4 were in 2:15, hit the wall there. 

B. 2:45 15,15,10,4,4,2 just ran out of juice to finish that last set of 10.... I was thinking 2-2:15 till that last set. 

1) 5:55 2:10 split

2) 5:58 2:12 splits 

3) 5:54 2:11 splits

All I could think about was this is a MAP6 dude, make sure it's sustainable, don't go lactic. Lol! 

Monday- Snatch Pulls + SB + Snatch + SL + LP
A. Snatch Pull from 2” deficit, 3, 2, 1, 1 reps @ 100-105%, rest 2-3 min **keeping speed up, yes lighter than last week
B. Snatch Balance- build to a tough single
C. Snatch, build to a tough single then -10% for 3 singles.  **go for 1RM if feeling good 
D. Front Rack Lunges, build to 50’ max load
+
15 sec Sled Push Heavy but high turnover, rest 1:30 min x 6 **same weight

A. 215x3, 220x2, 225x1, 225x1

http://youtu.be/gIX18zbashw

http://youtu.be/6PIgEajAgSs

http://youtu.be/kvR_bbH-xCA

http://youtu.be/p4Wzt349UuU

B. 135, 165, 185, 205, 225 stopped when it felt slow and like I was popping the weight off my back too much. 

http://youtu.be/2agakDtv5EU

C. 165, 175, 185, 185, 205, 215(f)x3

205

http://youtu.be/k_2UCbhhHO4

215 fails

http://youtu.be/K3PQeetDsaI

http://youtu.be/QMtkTqbAiBA

http://youtu.be/pJSh9Vqtm5c

Felt great thru 205, was honestly thinking PR was coming. 215 is my PR and It looks like it should have been there, but I felt like my elbows gave out on the catch and I didn't want 215 crashing on my head. Again. 

185x 3 done

D. This sucked... Had to do it up hill and that made this so much tougher. 

135, 165.

E. Different type of sled than ours, not sure what the weight was. Had to be close tho. Really sucked up hill, crushed it down hill lol!  

Saturday- BSQ + EMOM Skill/Aerobic
A. Back Squat, 10 @ 30%, 5 @ 50%, 3 @ 70%, 1’s- building to 1RM
+
For time:
50 KB Swings, for time @ 70%
+
Accumulate splitting as needed
150 Banded Good Mornings
50 Banded Face Pulls
75 Skull Crushers w/ barbell

A. 105x10, 175x5, 245x3, 295x1, 315, 340, 360(pr). Surprised. Cause I'm still sore from Thursday. 

B. 1:54

Broke at 30 just long enough to re grip the KB, which flew out of my hands at 40. Oh well. 

Accessories done.  

Friday- UB Skill + UB Density + Long Aerobic Odd Object
A1. Strict Lean Away Pull Ups @ 30X1, 5 x 4-6 reps, rest 30 sec **add weight vest if possible
A2. Deficit Strict HSPU @ 30X1, 5 x 4-6 reps, rest 2 mn **add deficit as possible
B. 50 CTB Pull Ups for time:
C. Chin Over Bar L-Sit Hold, Accumulate 60 sec
D. Wall Facing HS Hold, Accumulate 3 min
+
10 min Bike @ Z1

Due to a work mishap, I did this on 3 hours of sleep.... So, so, sore. All day. Everything hurt. 

A1. 4,6, 4+20# vest, 5+vest, 4+vest

A2. 5,6,4,4,4

B. 2:28

20,10,10,5,3,2

C. In 3 minutes I achiever :20 seconds of hold. Biceps were feeling like they were going to rip off my arms. 

D. 3 mins hold too me 6:18

Ad done. 

W5
Thursday- Clean Pulls + FSQ + Cleans + Tester
A. Clean Pulls, 3, 2, 1, 1 -building **tough single but keep good speed. Looked good last week.  
B. Front Squats w/ chains, build to 1RM w/ chains
C. Cleans, build to a tough single then -10% for 3 singles **go for 1RM if feeling good
+
For time:
150 Double Unders
75 Wall Ball, 20/14#
150 Double Unders

A. 255x3 275x2, 295x1, 305x1

255

http://youtu.be/Z4VSNr4VWOA

295

http://youtu.be/acd5bkbZGpU

305

http://youtu.be/XuWwDsv1-oM

B. 52# chains, 185,225,245,265,275,285(fail), 285(fail)

C. Honestly, I think I'm A) thinking too much before the lift trying to feel out my set up, and B) I have no confidence in my ability to get under the bar quickly. 

225

http://youtu.be/3s_Eyu7D3Ro

http://youtu.be/BCru_l63lRg

245

http://youtu.be/yJeWZw5ULoU

260 fail

http://youtu.be/QePxtTgA0L8

Went down to 225x1, 245x1 and finally hit 260

http://youtu.be/fMvxcpRCsyM

270... 

http://youtu.be/V6E6yqCR-ig

That's the closest to getting under I got lol! Plenty high tho... Just feels so heavy off the ground my brain won't even consider getting down. Tried 3 times. 

235x3 done. 

Metcon

15:49

Splits

DUs 1.  4:45

WB.      9:25

DUs 2.  15:49