Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 L-Sit Ring Pull Ups + Air Bike @ 60% remaining time
2nd- 3 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time **5” deficit
3rd- 4 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:02/500m
rest 1 min
x 3   

EMOM done. 

6 1/4 inch deficit. Strict. 

Ring pull ups were still the worst. Around round 7 core was going and legs were dropping. 

Surprised at the fact I got all MUs done. 

Row

These crushed me today

4:13

4:23

4:25

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Hang Clean from blocks at knee cap + Jerk Cluster, 1.1, build to tough set **get knees back a little more in the set up of the hang position, shins vertical to load the hamstrings more
B. Clean, 2 TnG w/ 195 x 10 sets for time:
C. Front Squat @ 20X1, 4 x 3 @ 85%, rest 2 min
D. BSQ @ 20X1, 4 x 3 @ 85%, rest 2 min
+
20 min @ easy pace
Run 200m
20 sec Chin over Bar Hold in L-sit Position
10 Alt Pistols
10 Step Ups Alt, 20"
15’ Lateral HS Walk Wall Facing against a wall both directions **focus on tight core

A. 155,175,185,205,225

http://youtu.be/4tgKBtNRzLo

http://youtu.be/gRmsD0aFh4w

Camera man broke it down into 2 parts... But they are the same lift at 205.

B. 6:06 

C. 260 done

D. 290 done

Metcon

3 full rounds + 10 step ups 

Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Thruster, 2 @ 175/min for 8 min
B. Snatch Grip Dead Lift @ 31X1, 4 x 3 reps, rest 2 min
+
3 sets @ high consistent effort
Air Bike 15 Cals
12 Alt DB Snatch, 55#
12 Over Head Squats, 95#
45 Double Unders
rest 2 min b/w sets

A. Done

B. Done at 205

Metcon

2:42

2:48

3:33

Last round had trouble with DUs. First 2 rounds were UB. Once my breathing is gone my DUs suck. 

Friday- UB Int + UB Density + MAP Row
A1. Incline Bench Press @ 30X1, 4 x 3 reps, rest 60 sec
A2. Wtd Vest Strict Pull Ups @ 30X1, 4 x 2.2.2, rest 2 min
+
10 min AMRAP
AMRAP Unbroken Strict Press, 115#
1 L-Sit Rope Climb
+
Row 30 sec @ 1:49/500m
rest 15 sec
x 10

A. 175, 185,185,185

A2. 35#, 55#, 55, 55

Metcon

10,6,5,4,4,3 

Row, done. Only 5 were at or under 1:49 tho. 2 were 1:50 and the rest were around 1:52... I though I was going faster but I guess the slow start was averaging me down more than I thought. 

W3
Thursday- Snatch Int + Density + FSQ/BSQ + Core
A. Snatch, build to 2RM TnG
B. Snatch, 1/min for 5 min @ 2RM weight
C. FSQ/BSQ, 6/12 reps @ 75% 1RM FSQ x 4, rest 2-3 min
D. Dragon Flags, 5 x 4-5 reps, rest as needed

A. 135, 155, 175, 185F

http://youtu.be/1ELWZlpnJyY

B. Done

C. Done at 225 for all 4 sets. Getting better, but it still sucks. 

D. 5,5,4,3,3. Just ran out of gas. 

Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 L-Sit Ring Pull Ups + Air Bike @ 60% remaining time
2nd- 3 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time
3rd- 3 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:03/500m
rest 1 min

Done. Hardest part was the L pull ups.

HSPU at a 5 inch depth. Strict thru 7 rounds, then had to kip. 

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Hang Clean from blocks at knee cap + Jerk Cluster, 1.1.1, build to tough set **try to be more patient on letting the bar get higher up your thighs into your hips.  On your dip for your jerk, stay a little more upright.
B. Clean, 2 TnG w/ 190 x 10 sets for time:
C. Front Squat @ 20X1, 3 x 4 @ 80%, rest 2 min
D. BSQ @ 20X1, 3 x 4 @ 80%, rest 2 min
+
20 min @ easy pace
Run 200m
20 sec Chin over Bar Hold in L-sit Position
10 Burpees no jump
15’ Lateral HS Walk Wall Facing against a wall both directions

A. 135,155,175,196,215 worked on patience, blocks were a little lower than I wanted, but adding one more would have set me above the knee. Darn being so short....

http://youtu.be/nhqjB7Xp5fA

B. 7:56. 

C. 245x3x4

D. 275 x3x4

EMOM 

4 rounds total, hardest part was the chin over bar holds. And last set of HS walks, low back was arching too much. 

Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Thruster, 3 @ 165/min for 8 min
B. Snatch Grip Dead Lift @ 31X1, 4 x 4 reps, rest 2 min
+
3 sets @ high consistent effort
Air Bike 15 Cals
15 Wall Ball, 20#
10 Box Jumps, 30”
30 Double Unders
10 KB Swings, 70#
rest 2 min b/w sets

A. Done

B. 195# every set, did use straps tho. 

METCON

3:10

3:26

3:56

The worst part was the box jumps after the AD and wall balls. Legs felt super heavy. Breathing was ok in rounds 2 and 3 but went south big time in round 3, I think i came out too hard on the last AD and lost my breathing for the WB. 

Friday- UB Int + UB Density + MAP Row
A1. Incline Bench Press @ 30X1, 4 x 4 reps, rest 60 sec
A2. Wtd Vest Strict Pull Ups @ 30X1, 4 x 2.2.2.2, rest 2 min
+
8 min AMRAP
1 Strict Muscle Up
1 Legless Rope Climb
5 Strict HSPU's
+
Row 30 sec @ 1:50/500m
rest 15 sec
x 10

A1. 165,165,175,175 not nearly as strong as my flat bench. 

A2. 35# vest

Metcon

3 rounds in

With 2 minutes left I kept failing the strict MU on the 4th round. 

Row done. First 7 rounds at 1:50, last 3 were around 1:53

W2
Thursday- Snatch Int + Density + FSQ/BSQ + Core
A. Snatch, build to 3RM TnG
B. Snatch, 2 TnG/min for 3 min w/ 3RM weight
C. FSQ/BSQ, 7/13 reps @ 70% 1RM FSQ x 4, rest 2-3 min
D. Dragon Flags, 5 x 4-5 reps, rest as needed

A) 75,105,135,155,165

http://youtu.be/NhsFDwH1X_I

Was only able to video 1 set at 155#

B. Done

C. This is rough!! Did first 2 sets at 205#, but had to drop the last 2 to 195#.

D. 5,5,5,4,4

Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 Strict Pull Ups on Rings + Air Bike @ 60% remaining time
2nd- 3 Strict Deficit HSPU’s + Air Bike @ 60% remaining time
3rd- 3 Muscle Ups + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:05/500m
rest 1 min
x 3 

EMOM. Done. Wrists were starting to tear again from the false grip so I did  half of the rings and half as bar MUs. 

Row

1) 4:06

2) 4:08

3) 4:05

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Clean & Jerk Cluster, 1.1.1, build to a tough set
B. Clean, 2 TnG w/ heaviest weight from A x 10 sets for time:
C. Front Squat @ 20X1, 3 x 5 @ 75%, rest 2 min
+
20 min @ easy pace
100 Jump Rope
50’ Heavy Single Arm Farmer’s Carry/arm
100’ Bear Crawl
30 sec FLR on Rings
30 sec Table Hold

A. 155, 175, 205.

http://youtu.be/RIICF-y120c

http://youtu.be/ppWnkQzS91U

http://youtu.be/Ve4-N9vOwRs

Wasn't too pleased with my jerks, felt sluggish. 

B. No way I could do it at 205. Tried it twice and the first clean was fine but the second was a fail both times. Did it at 185. Was still tough.

C. Done at 225

Metcon

3 rounds. 

Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Thruster, 3 @ 155/min for 8 min
B. Snatch Grip Dead Lift @ 31X1, 4 x 5 reps, rest 2 min
+
3 sets @ high consistent effort
Air Bike 15 Cals
12 Toes to Bar
16 Alt DB Snatch, 55#
15 Box Jump Overs, 24”

A. Done

B. 4x5 at 185#

Metcon 11:15

Had to use a kettle bell. Those hurt after a while. A lot. Got the bruises to prove it. 

Friday- UB Int + UB Density + MAP Row
A1. Incline Bench Press @ 30X1, 4 x 5 reps, rest 60 sec
A2. Wtd Vest Strict Pull Ups @ 30X1, 4 x 3.3.3, rest 2 min
+
8 min AMRAP
3 Strict HSPU’s
3 L-Sit Pull Ups
+
Row 2 min @ 1:55/500m
rest 30 sec
x 4

Traveling day... Did not get to my destination on time to get these in. 

Ps so sore from those dang squats. 

W1
Thursday- Snatch Int + Density + FSQ/BSQ + Core
A. Snatch, build to 4RM TnG
B. Snatch, 2 TnG/min for 4 min w/ 4RM weight
C. FSQ/BSQ, 7/13 reps @ 65% 1RM FSQ x 4, rest 2-3 min
D. Dragon Flags, 4 x 4-5 reps, rest as needed

A. 145# a little disappointed. But it's been a while. 

B. Done

C. Had so forgotten how much these wrecked me. 

195 for 2 sets; third set dropped to 175# proceeded to throw up whatever was left of my lunch.... Took an extended rest, then finished at 175. Awful. 

D. 4x4. These for me good. 

Tuesday
A1. Half Kneeling Single Arm DB Press @ 30X3, 6-8/arm x 4, rest 1 min
A2. 3-Point Single Arm Bent Row @ 30X3, 6-8/arm x 4, rest 1 min
+
Run 600m @ 1:40/400m pace, rest 2 min b/w x 4
+
Ido Portal Squat Routine  

A. 40x8, 45x8, 50x7, 50x6

A2. 53x8, 53x8, 53x8, 53x6 tempo on the last set crushes me. 

1) 2:40 ( ended up being 640m... Oops)

2)2:19

3) 2:15

4) 2:10

Monday
Banded assisted Cossack squat, 6-8/side x 3, RAN
+
A. Front Squat @ 205# + Chains, 2 reps/min x 10 *yes lighter, faster
B. Power Clean, 5RM TnG
C. Wtd Hip Extensions on GHD, 12-15 reps x 4, rest 1-2 min
D. GH Raises @ 20X1, 6-8 reps x 4, rest 1-2 min
+
10 min easy bike

A. Done

http://youtu.be/mI-7FVIPMkM

B. Ugh... 135, 155, 175, 195xF. So disappointed here. I was doing this over 205 before the open. 175 felt kind if easy so I made the big jump. Still. I feel like I should have had this in the bag. 

Got a little irritated at my miss so I did 5 singles. 

C. 25# vest 12,15,15,15

D. 6,6,6,6 all with hands behind my head. Lower back was blown up from the hip extensions tho. 

AD done 

Saturday
A. 30 muscle ups for time:  1st set go to max unbroken
C. Front Squat, 2, 2, 1, 1, 1 reps x 5, rest 2-3 min
D. 30 Power Snatch @ 135# for time: *all singles

Ugh. When it rains

A. Set of 10 to start then slipped off on the 11th. Wasn't gona make it anyway tho. Then a set of 5 and I was at 15 in 1:34.... Failed my 30th rep at 5:44 and of course I ripped a gaping bloody chunk off both of my wrists from the false grip. 

B.  245x2, 265x2, 285x1, 295x1, 305xF

The guys said I was coming out of the bottom really fast on every set even the 305 looked easy... But I felt like I was blacking out so I dropped the bar. Started wearing a belt since my back tweaked and I'm not sure I'm used to it because the worst part of all the heavier lifts was that I felt like I didn't have enough air in me. But the sets of 2 with no belt felt just fine. 

C.  5:54. Felt fine. Blood and sweat made gripping the bar a little hard towards the end but nothing too bad. It's gona take my wrists a while to get better. 

Friday
Row 2k for time:  
+
HS Walk Practice

7:55. Very disappointed. Came out feeling good, but was huffing and puffing by 800m in. 

I want to write down the splits but ended up writing the actual times. My bad. The point is clear tho. I came out too fast and ran out if gas too soon. 

W4
Thursday
Ido Portal Squat Routine- https://www.youtube.com/watch?v=lbozu0DPcYI
+
A. LB Back Squat @ 20X1, build to 1RM, -20% for 3 x 3
B. RFE Split Squat w/ DB’s, 8/leg build to RM
C1. CG Bench Press @ 32X1, 3 reps x 4, rest 1 min
C2. Strict CTB Pull Ups @ 20X1, AMRAP Unbroken x 4, rest 1 min
+
Crossover Symmetry 

Fighting a cold. 

A. 305x1, 245x3x3

I have finally decided I am not a fan of these. Lol! Wrists feel wrecked and re racking is a pain in the behind. 

B. 40x8, 50x8, 70x6. We don't have anything between 50# DB and 70# kettle bell. Sooo I just had to go for it. On both legs I came down on rep 7 and just could not get back up.

C1. 225x3, 225x3, 235x3, 235x3

C2. 10, 7,7,6

Tuesday
A1. Half Kneeling Single Arm DB Press @ 30X3, 6-8/arm x 4, rest 1 min
A2. 3-Point Single Arm Bent Row @ 30X3, 6-8/arm x 4, rest 1 min
+
Run 400m @ 1:30/400m, rest 90 sec b/w x 6
+
Ido Portal Squat Routin

Last minute double coaching duty, Jaguared it, no warm up. 

A. 30x8, 35x8, 40x8, 45x6 

A2. Really focused on the tempo. 

    50x8, 53x8, 53x 8, 53x6

1)1:27

2)1:17 ( started raining as I got started so I must have sped it up more than I though) 

3) 1:25

4) 1:30

5) 1:31

6) 130

Monday
Banded assisted Cossack squat, 6-8/side x 3, RAN
+
A. Front Squat @ 215# + Chains, 2 reps/min x 10 
B. Power Clean, 2 TnG/min x 10 min *about 75%
C. Wtd Hip Extensions on GHD, 12-15 reps x 4, rest 1-2 min
D. GH Raises @ 20X1, 6-8 reps x 4, rest 1-2 min
+
10 min easy bike

Cossack squats felt like I was tighter than usual. Which is saying a lot. 

A) done

B. Done at 175#. First rep always felt great, second rep typically felt slow. 

C. 25# vest 15,15,15,15

D. 7,7,6,6 last one could keep my hands behind my head for all of them. Did 3+3.

Saturday
A. 1 Strict Muscle Up/min for 10 min
B1. Wall Facing HSPU’s @ 30X1, 7 reps x 4, rest 1 min
B2. Inverted Bar Rows @ 20X1, 8-10 reps x 4, rest 1 min **add weight vest if possible
C. 1 & 1/4 Front Squat, 2, 2, 2, 1, 1 reps x 5, rest 2-3 min
D. 20 Squat Snatch @ 145# for time: *all singles

A. Got 9 with no fails. But I failed the 10th one twice. 

B1. 7,7,7,7

B2. 10,10,10,10

C. 225x2, 245x2, 245x2 265x1, 275x1 (pleasantly surprised)

245#

http://youtu.be/cNxrN9uSXZk

265

http://youtu.be/l_fu3AKC70I

275

http://youtu.be/E7eu9DMV3zs

D. 5:45 

Friday
Row 500m @ 1:56 x 8, rest 2 min 
+
HS Walk Practice

1)1:53

2)1:51

3)1:54

4)1:55

5)1:56

6)1:55

7)1:57

8)1:55

Ugh. These are getting rougher! 

15 minutes of HS walk practice.