Tuesday- Oly Int + Sq Vol + MAP high effort Mixed
A. 3 Snatch Pull + Snatch, 3.1, build to a tough set, no misses, wear straps
B. Clean Dead Lift + Clean Pull + Power Clean + Split Jerk, tough set
C. Back Squat, build to a snappy single
+
3 sets @ high effort
10 CTB Pull Ups
10 Power Cleans, 165#, drop from top
10 Box Jumps, 30”
Row 500m
rest 3 min b/w set

A)165

B)195 that felt heavy!

C)315

Ran out of time for the metcon before coaching. 

Monday- 15.4 retest

74. More like it. Glute activation exercises from the opt site really helped to make my back last longer. Didn't feel it till the last 3-4 cleans. Which I failed a clean again... Something I feel should never happen at 185. :/ I'm happy with 74 tho. 

Sunday rest. Triceps and back too still sore. 

Saturday- Speed work + UB CNS Prep + MAP Cyclical
Dead Lift @ 86%, 1/min for 5 min
+
3 sets of Bench Press @ bodyweight max reps, rest 3 min
+
3 sets of Strict Pull Ups AMRAP, rest as needed
+
Row 30 sec @ 90%, rest 30 sec x 12

Skipped the DL and bench since I'm gona re do 15.4

Pull ups

18

16

12

Did Airdyne rather than row since my back is still so tight. 

Friday- Open WOD
15.4

57

Lower back just got super tight. Will re do. 

W4
Thursday- CNS Prep + LP + Aerobic Cyclical
A. Front Squat, build to about 90% effort for a double
B. Thruster, build to a tough 3
+
3 sets @ 97%
35 sec Row Sprint
rest 2:25
+
Air Bike 15 min easy pace

A) 245

B) 135

Bike done

Monday- Oly Int + Sq Vol + MAP high effort Mixed
A. Snatch.OHS, 1.3, build to a tough set, no misses
B. Power Clean.FSQ.Push Jerk, 1.2.1, tough set
C. Back Squat, build to a snappy single
+
3 sets @ high effort

10 bar-facing burpees 

20 Box jumps, 20"

300m row

A)165 easy snatch, OHS were a little harder. Quads are still sore from wall balls

B) 195 same as above. 

C) 315 

Metcon

2:30

2:00

2:10

Monday- Oly Int + Sq Vol + MAP high effort Mixed
A. Snatch.OHS, 1.3, build to a tough set, no misses
B. Power Clean.FSQ.Push Jerk, 1.2.1, tough set
C. Back Squat, build to a snappy single
+
3 sets @ high effort
5 Muscle Ups
25 Wall Ball, 20#
Row 300m
rest 3 min b/w sets

Had to emergency coach for my now sick girlfriend... I guess I was still contagious. :/ will do it tomorrow. 

Sunday- Open WOD retest
15.3 retest

293... Missed my goal of 2 rounds, but my heart felt like it was gona explode before I even started. Feeling better than I did yesterday and Friday tho. 

Those wall balls were EVIL! Short people problems I guess. 

Saturday- Speed work + UB CNS Prep + MAP Cyclical
Dead Lift @ 82%, 1/min for 6 min
+
3 sets of max unbroken strict HSPU’s, rest 3 min
+
3 sets of 10 unbroken CTB Pull Ups, rest as needed
+
Row 30 sec @ 90%, rest 30 sec x 10

Still sick... Took off to recover

Friday- Open WOD
15.3

157, sick, congested, and coughing... Will re do

W3- Open Cycle
Thursday- CNS Prep + LP + Aerobic Cyclical
A. Front Squat, build to about 90% effort for a triple
B. Thruster, build to a tough 5
+
3 sets @ 97%
32 sec Air Bike Sprint
rest 2:28
+
Air Bike 15 min easy pace

A) 245

B)135

Done

Tuesday- CNS Prep + LE Tester + Aerobic
A. Thruster, build to a tough 3, not 3RM
+
For time:
15 TnG Power Snatch, 75#
21 Box Jump Overs, 24”
21 Pull Ups
21 Burpees to 6”
15 Cal Row
rest as needed
Run 10 min easy pace 

A) stopped at 135, wrist was starting to hurt. bona have to work a bit on tight triceps i think.

Metcon

5:04

5 min run
5 min AD

Monday- Oly Int + Sq Vol + MAP high effort Mixed
A. Snatch Cluster, 1.1, build to a tough set, no misses
B. Power Clean and Push Jerk, tough double TnG, no pause at the shoulder on the way up
C. Back Squat, build to a snappy double
+
3 sets @ high effort
1 Bar Muscle Up
2 Strict Pull Ups
3 CTB Pull Ups
4 Pull Ups
5 Toes to Bar
15 Burpees to 6”
75 Double Unders
rest 3 min b/w sets

A) 185...snatch felt very solid today
B) 185, felt ok, just didn't want to push the wrist too much... nor did i want to do 2 TnG at my total from 15.1A (still bitter at that)

metcon
2:40
2:20
2:30

Sunday- Open WOD retest
15.2 retest

141... missed getting into the round of 16 by 3 reps... mental errors in my very last set of CTB had 3 no reps. just tried to squeeze extra reps instead of sticking to my strategy. big mistake. 

Saturday- Speed work + UB CNS Prep + MAP Cyclical
Dead Lift @ 82%, 1/min for 6 min
+
3 sets of max unbroken strict HSPU’s, rest 3 min
+
3 sets of 10 unbroken CTB Pull Ups, rest as needed
+
Row 30 sec @ 90%, rest 30 sec x 10

rested today re doing 15.2 tomorrow

Friday- Open WOD
15.2

76... just took the wrong approach. gona re do on sunday. bad strategy. 

W2- Open Cycle
Thursday- CNS Prep + LP + Aerobic Cyclical
A. Power Snatch.Hang Power Snatch, 2.3, build to about 85% effort for 5 sets
B. Clean Pull.Hang Squat Clean, 3.1, build to about 85% effort for 3 sets
+
3 sets @ 97%
30 sec Air Bike Sprint
rest 2:30
+
Air Bike 15 min easy pace

A)135 ... may have gone more than 85%
B)165... probably went under 85% 

AD done

Tuesday- CNS Prep + LE Tester + Aerobic
A. Thruster, build to a tough 5, not 5RM
+
For time:
30 Thrusters, 95#
Row 500m
rest as needed
Run 10 min easy pace 

A) 135, could have gone up higher, but I didn't want to push my wrist. 

Metcon

3:30

Hit all 30 thrusters UB in 1:13 or so

Actually felt good during the row. Kept it under 1:55 pace the whole time. Just took a long time to get the thing started. Mental error... Did not turn on the rower before starting the clock. 

Monday- Oly Int + Sq Vol + MAP high effort Mixed
A. Snatch Cluster, 1.1.1, build to a tough set, no misses
B. Power Clean and Push Jerk, tough triple TnG, no pause at the shoulder on the way up
C. Back Squat, build to a snappy triple
+
3 sets @ high effort
75 Double Unders
15 Burpees to 6” target
5 CTB Pull Ups
5 Toes to Bar
rest 3 min b/w sets

did not get to the box with enough time to redo 15.1

A) 145
B) 165, wrist hurt on the way back down from the jerk so i stopped there.
C) 275, snappy, no rest at the top and fast out of the bottom.

metcon
1)4:00 (had issues with my rope, had to change it half way thru.)
2)3:30
3)3:24

Sunday- Open WOD retest
15.1 retest

151/ 205

got my goal for the met con... i was supremely disappointed with my C&J. missed 235 twice on the clean once on the jerk (barely).  core was gone. pulls felt so so weak on my cleans. 

goal for the off season has to be to get much much stronger, especially with my pulls. on to the next i guess. but this one got under my skin. 

Saturday- Speed work + UB CNS Prep + MAP Cyclical
Dead Lift @ 80%, 1/min for 6 min
+
3 sets of 3 unbroken muscle ups, rest as needed
+
3 sets of 10 unbroken CTB Pull Ups, rest as needed
+
Row 30 sec @ 90%, rest 30 sec x 10

DL 255

MU 6, 6, 5 (left 2 in the tank bona redo 15.1 tomorrow)

CTB done

row done

Friday- Open WOD
15.1

Didn't get done coaching and judging till almost 9 at night. was not into it

did 3 rounds and c&j 235#

W1- Open Cycle
Thursday- CNS Prep + LP + Aerobic Cyclical
A. Power Snatch.OHS, 1.1, build to about 85% effort for 5 sets
B. Power Clean.Hang Squat Clean, 1.1, build to about 85% effort for 3 sets
+
3 sets @ 97%
30 sec Air Bike Sprint
rest 2:30
+
Air Bike 15 min easy pace

A. 165
B. 195

AB done