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.