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