Tuesday- MAP Long
5 sets @ consistent effort
Row 50 Cals
40 Front Squats, 45#
30 Pull Ups
20 Box Jump Overs, 30”
10 Toes to Bar
rest 5 min 

Yikes!!

1) 7:53 came out too hot and I knew it. Kept a 1150 cal/HR pace and that was not smart. 

2) 9:03

3) 9:19

4) 10:24 (9;45?) lost track of my rest while helping a coach with wodify... I believe this round was really around 9:45 but I recorded when I was supposed to start, not when I actually started :/ 

5)10:33

After round 1 my average cal/hr was 800-850.  This was the worst part

All front squats were UB. 

Same break every round for pull ups 15-10-5. 

Monday- Snatch + FSQ + LP repeats
A. OHS, build to 10RM
+
2 sets @ 97%
Row 250m
10 KB Swings, 70#
10 Burpees
10 KB Swings, 70#
10 Burpees
Row 250m
rest 10 min b/w sets
+
rest 10 min
+
Row 750m for time:

Full steam ahead for the open...

Round 1

3:37

Round 2

3:43

7:50 row

2:50

Ouch. Lol!

Sunday- meet

Snatch 

186, made

206, made

210, miss

C&j

245 made

260 got the clean, missed the jerk barely

265 would have given me third place this year again, got the clean, missed the jerk. 

Saturday 

Massage and mobility. Still, can't move my neck much. 

Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A. Snatch up to 70%
B. Cl&J up to 70%
+
Locomotion

Got a new pillow and I guess I slept on my neck wrong and woke up with my neck so tight I could not turn my head or work over head, spent 2 hours doing mobility stuffs and getting a massage. 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Snatch build to Opener
B. Clean & Jerk, build to Opener
C. FSQ, build to 80% for a single
+
Bike 10 min
+ 
Locomotion Ido Portal #1

A built up to 190

B 245

C. 260

Bike done

Tuesday- MAP Long
A. Power Snatch, build to 1RM
B. Power Clean and Jerk, build to 1RM
+
32 min EMOM
1st- 7 Toes to Bar + Bike @ Z1 in remaining time:
2nd- 10 Burpees + Bike
3rd- 25 Double Unders + Bike
4th- 10 Russian KB Swings, 70# + Bike 

A. 175, knees felt a bit tight today. 

B. 215, 

Metcon done. 

Monday- Snatch + FSQ + LP repeats
A. Snatch, build to Opener
B. Clean & Jerk- build to opener
+
10 sets rowing
30 sec @ same pace as Friday
30 sec easy row

A. 135, 165, 175, 185, 190 (opener)

B. 165, 195, 225, 245 ( opener)

Metcon done. 

Saturday- FSQ Mod + MAP 1
Daily WU
+
A. Snatch, tough single, -5% and -10% for a single
B. Clean & Jerk, tough single, -5% and -10% for a single
C. Snatch Pull @ 110%, 1/min for 7 min
D. Back Squat 3 x 3, rest 3 min, all at or above 85%

A. 200. Barely. 190x1 180x1

B. 245. Barely. 235x1 225x1

C. 305x3x3. 85%. 

Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A.  Snatch- tough single, then -10% for 3 singles
B. Over Head Squat @ 22X1, tough single then -15% for 3 x 3
C1. Push Press @ 30X3, 5 x 2 reps, rest 30 sec
C2. Wtd Strict Pull Up @ 20X2, 5 x 2 reps, rest 2 min
+
10 sets rowing
25 sec hard and consistent

A. 195. Everything felt heavy but I kept making them and solid makes too. 

185x3 singles

B. 225, 195x3x3, hips felt really tight still. 

C. Push press @ 165 done. 

C2. Pull ups at 38# done. 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean & Jerk, build to a tough single, then -10% for 3 singles
B. Front Squat @ 11X1, build to tough single, then -15% for 3 x 3
C. Over Head Lunges, 3 x 8 steps, HEAVY, rest as needed
+
10 sets on bike
20 sec hard and consistent 
40 sec easy spin

A. 245, then 225x3 singles. Felt heavy today... Jerks were a little sketchy too. 

B. 285, 255x3 (bad math), 245x3x2

C. 105, 125, 125.... Didn't feel heavy to lift, but I felt like my hip flexors were gona explode when in the deep lunge position. So tight today. 

AD done. 

Tuesday- MAP Long
A. Power Snatch, build to 1RM
B. Power Clean and Jerk, build to 1RM
+
7 min @ high consistent effort
3 Toes to Bar
15 Wall Ball, 20#
6 Toes to Bar
15 Wall Ball, 20#
9 Toes to Bar
15 Wall Ball, 20#
**continue increasing by 3’s on TTB
rest 7 min
7 min @ high consistent effort
7 Ring Dips
7 Box Jumps 30”
7 Dead Lifts, 185#
rest 7 min
7 min AMRAP
7 HR Burpees
7 Over Head Squats, 135#
3 Muscle Ups

A. 135, 155, 165,175, 185... Which is either a pr or ties my pr. 

B. 165, 195, 215, I am not very good at push jerks... Shoulder flexibility is just not there. 

Metcons

Finished the round of 18 ttb+ 15 WB. Was able to keep the WB UB till the last round. 

7 rounds. I thought i only completed 6 rounds but the guy that volunteered to do this one with me assured me it was 7 rounds. I still have my doubts. Either way, the DL were tough on my back. Surprise surprise. 

3+1 ohs. The ohs while breathing hard was the hard part. Gotta learn to keep my core tight even while breathing fast hard. 

Monday- Snatch + FSQ + LP repeats
A. Snatch, tough single, -5 & -10% for singles
B. Clean & Jerk- tough single, -5 & -10% for singles
+
For time:
9 TnG Clean & Jerks, 115#
12 Bar-Facing Burpees
15 Thrusters, 115#
12 Bar-Facing Burpees
9 TnG Clean & Jerks, 115#
rest 10 min
For time:
9 TnG Clean & Jerks, 115#
12 Bar-Facing Burpees
15 Thrusters, 115#
12 Bar-Facing Burpees
9 TnG Clean & Jerks, 115# 

A. 135,165,175,185,195(easy), 200, 205 fail barely... Left elbow gave just enoug I lost it behind. 210 for kicks and giggles, was the same thing. So close. 

190x1

180x1

Felling more confident. Speed under the bar was fastest I've felt in a long time. 

B. 165, 195, 225, 245, 260, 270(fail)

The 260 jerk was suspect. But everything else was good. 270 clean was there, elbows hit knees and I just dropped the bar for safety. 

235x1

225x1

Metcons

4:06

4:10

First round of c&j felt great, burpees were fine. Thrusters are my lunch both rounds. I tried going 8-7 but ended up going 8-5-2 both times. Then I proceed to go hard to the 2nd burpees to make up time and the last round of c&j I went 5 UB+ 3 and 2.  

Saturday- FSQ Mod + MAP 1
Daily WU
+
A. Snatch, tough single, -5% and -10% for a single
B. Clean & Jerk, tough single, -5% and -10% for a single
C. Snatch Pull @ 110%, 1/min for 7 min
D. Back Squat 3 x 3, rest 3 min, all at or above 85%
+
7 min AMRAP
12 Toes to Bar
12 Thrusters, 115#
12 Box Jumps, 24"

A. 135,165, 175, 185, 195, 205. The 205 I felt my left elbow give a little. A Crossfit made for sure lol! Still been a while since I've hit this. 

195x1

185x1

B. 165, 195, 225, 245. Just felt so heavy still. 

230x1

225x1

C. Done at 225, 3 mins with hook grip and 4 mins with straps. Trying to save hands a little. 

D. 305x3x3. First set felt awful weak mash potatoes. Second set a little better, third set felt the strongest. 

Metcon

3+7 ttb

First set of thrusters UB, next set was 8-4, last set was 6-6. Those suckers get me every time. 

Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A.  Snatch- tough single, then -10% for 3 singles
B. Over Head Squat @ 22X1, tough single then -15% for 3 x 3
C1. Push Press @ 30X3, 4 x 5 reps, rest 20 sec
C2. Kipping HSPU’s, 4 x AMRAP Unbroken @ 5” deficit, rest 20 sec
C3. Wall Facing HS Hold, 4 x 30 sec, rest 20 sec
C4. Wtd Strict Pull Up @ 20X2, 4 x 5 reps, rest 20 sec
C5. CTB Pull Ups, 4 x AMRAP in 20 sec, rest 3 min
+
5 sets rowing
25 sec hard and consistent
35 sec easy row

A. 135, 155, 165, 175, 185, 195(f) felt heavy off the ground, back felt weak. 

165x3

B. 165, 195, 215, 235 

195x3x3 the singles felt better than the triples. 

C1. Done at 135. First 3 sets felt solid, last set I had a hard time balancing, kept having to step forward. 

C2.  10, 14, 12, 13

C3.  Done 

C4. First set at 29# was way too ambitious... Reset to 20# and were still tough but the tempo was perfect. 

C5. 13, 12, 10, 13. Typically was coming off the bar around 16--17 seconds and just didn't have time to re grip. 

Metcon done. 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean & Jerk, build to a tough single, then -10% for 3 singles
B. Front Squat @ 11X1, build to tough single, then -15% for 3 x 3
C. Over Head Lunges, 3 x 8 steps, HEAVY, rest as needed
+
10 sets on bike
20 sec hard and consistent 
40 sec easy spin

A. 245x1 cleans felt heavy. 

225x3 singles

B. Built up to 295. That last rep felt like a a big load of mash potatoes. 

255x3x3

Had to bail early to go celebrate my moms bday... Still legs had nothing left.