Monday, June 30, 2014


15 power snatch 85#
Rest 2 min
30 CTB chin ups
Rest 2 min
45 wall balls
Rest 2 min
60 burpees
Rest 2 min
45 box jumps 20"
Rest 2 min
30 DL 165#
Rest 2 min
15 power clean 135#

Underestimated this one. It knocked me on my ass and left me looking like I just jumped in a pool with all of my clothes on. Snatches were sets of 5. C2b were sets of 5, until I had to decrease incrementally to singles. wallballs were sets of 10...and then one set of 5. burpees were just fall down get up. box jumps were jump up step down. DL were tougher than expected. sets of 5 for a while then singles. PC were all singles..

 Came home, ate a bunch of food, chugged water, and passed out on the couch. Woke up with a raging tension/exertion/dehydration headache so there's that..I'm sure training after my first day of work has something to do with it..

Sunday, June 29, 2014


Felt pretty sluggish today, but after the first 15 minutes I got a little better. Lats, tris, and bis are ON FREAKING FIRE

15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
4 rounds+120m
Rest 5 min
15 min airdyne @80%
3.95 mi/118 cal
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups
3 rounds

End result of my workout. This heat though...

Saturday, June 28, 2014


A.Snatch - 105 x 1, 110 x 1, 115 x 1, 120 x 1, 115 x 1, 110 x 1; rest 90 sec
hit 105-115 no problem. Struggled with 120 a bit: failed the first one, made the second one but was reallllly ugly and had to walk a few big steps to save it. attempted (and failed) three more times, then I got really agressive with it and nailed that 120 like it was nothing. Failed the 115 after that, then hit the rest of my numbers.
B.Clean & jerk - 120x 1, 125 x 1, 130 x 1, 135 x 1, 130 x 1, 125 x 1; rest 90 sec
these were great. felt really strong at the bottom and was a lot easier to come out of it. 135# has always felt a bit heavy for me with full cleans, but it wasn't too bad today. All my jerks were push jerks. Solid
C.RDL 3.2.x.1 120lbs x 7,4 sets; rest 2:30
100 pull-ups
50 strict HSPU 6" (one ab mat, 25# plates)
For Time:
20:32 (finished pull ups @ 7:03)
Started out with sets of 10 butterflying, but once my shoulders fatigued I did sets of 5...then sets of 5 with a gymnastics kip. Strict HSPU were tough, max I could do UB was about 5, but mostly did sets of 2. Had to rest a good bit because I didn't want to waste any energy on failed attempts. Tried to just kiss the top of my head with the ground because if I waited too long on my head, there was no hope of me getting back up.

On a food note, I was CRAVING a bagel and cream cheese during the entirety of my workout, so I got one and it was bangin. Gluten and dairy for the least it was full fat cream cheese haha (and smoked salmon for protein)

Friday, June 27, 2014


A. 2-position FL,Hang snatch - 105lbs x 2 sets, 110lbs x 2 sets; rest 2 min
feeling more and more comfortable at the bottom.
B. Snatch pull 130lbs x 5, 5 sets, rest; 2 min
felt fine, used straps. Looking at videos, I need to work on keeping my booty down and my chest up. Think I did better on the last few sets
C. BN Snatch push press @ 1.2.x.2- 110lbs x 5, 5 sets; rest 2 min
Not much to say about these, felt good.
D. 1-1/4 Back squat @ 2.1.x.1 - 155lbs x 4, 3sets, 155lbs x 3, 2sets; rest 2 min
Did not feel light by any means, but didn't feel terrible. Last rep of each set was tough.

Wednesday, June 25, 2014


A.Power clean + clean 110lbs 1.1. x 4 sets; rest 2min
These felt great. No jumping out with my feet.

B.Snatch balance (3 second hold in the bottom) 95lbs x 3, 100lbs x 3, 2sets,
110lbs x 3, 2sets; rest 2 min
3 second hold was a killer, no misses though. Shoulders felt smoked after this one. (no belt; focused on bracing my core before dropping under)

C.Push press @ 1.2.x.2 115lbs x 4, 5sets; rest 2 min
Accidentally did 5 reps for the first two sets. Got heavy towards the end.

Tuesday, June 24, 2014


Woke up ready to put in some work today. Getting kind of anxious about starting my new job (and less time to train) and the exam I have to take Thursday, so was def looking forward to training my ass off and burning some of that excess energy. Switched today's workout with tomorrow's because this one is longer and I'll be in a little bit of a time crunch tomorrow. Hopefully it won't screw up anything too much, but as long as I get the work done, it'll be ok (in my very non professional opinion)

A. Muscle snatch - 85lbs x 5, 95 x 4, 2sets , 100 x 3
a few little bends on 95, couldn't muscle 100, all were power
B. 2-position clean (floor, mid-thigh) - 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
felt pretty good today. Tng.
C. Snatch deadlift 140lbs x 5, 5 sets
used straps and felt pretty good. looking at the videos I need to work on keeping my butt down and chest up.
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets
failed on 3rd rep of 2nd set of 155
3 min Max AD, rest 2 min x 2
41 cal, 42 cal
8 min amrap:
6 burpees
5 Hang power clean 75lb
3 MUp
3 rounds+6 burpees, 5HPC, 4HSPU, 3MU
HPC were super light, all unbroken, and more like reverse curls (I don't think I really even bent my knees). MU were good, but all singles. 

Today was an awesome workout for me today. Felt strong and very relaxed once I got done. Mission accomplished.

Monday, June 23, 2014


Didn't feel 100% today. Got too much sun yesterday so I kept overheating and the sunburn was irritating. Also don't think I ate enough pre-workout because by the time I got to the rows I a) obviously did not keep the pace and b)felt completely gassed

A. Power snatch + snatch 105lbs 1.1 x 4; rest 15/3min
felt really stable at the bottom. Was jumping out a little too wide on the power...
B. Jerk @1.2.x.2 135 1.1 x 5; rest 2 min
C. Clean pull 140lbs x 4, 5 sets; rest 2 min
with straps
D. Back squat @ 2.1.X.2 160 x 5, 2sets , 170lbs x 4, 3sets; rest 3 min
failed #4 on 3rd set of 170#.
500m Row @ 2min Pace
1 min Back ext
1 min GHD
x 5 rest; rest 1 min

Well shit. Halfway through I downed some applesauce thinking that the sugar would help me. It did a little bit....but obviously not enough to get me through the end.

Sunday, June 22, 2014


Very little motivation today and felt rushed because there was only one class today (10:30-11:30) but the timing of this workout was PERFECT. Dogged it a little through the last 12 minute AMRAP, but got it done.

12 min amrap @80%
10 kbs 1pood
10 ring dips
Row 500 meters
3 rounds. Ring dips felt tough. max I got unbroken was 6. Towards the end I was doing 2s and 3s.
Rest 5 min
12 min amrap @80%
Airdyne 20 calories
15 back extensions
10 push ups
5 burpees
3 rounds+6 cals
Rest 5 min
12 min amrap @80%
30 double unders
10 kettle bell snatch 1 pood
5 burpee broad jumps
Run 100m
3 rounds+30DU+10KB. DU were ok-haven't done them in a while, so it felt kind of weird. KBS was fine, just slammed my arms a lot which made me cranky. Run hurt my ankle. At this point I was just checked out.

Saturday, June 21, 2014


A. Snatch - 100 x 3, 105x 2, 110 x 1, 115 x 1, 110 x 2, 105 x 3; rest 2 min
This felt pretty good. Getting used to dropping under rather than riding it down. All singles, not sure if they were meant to be tng? took me 3 attempts to get 115x1..however for some reason I did 115 for 2 between the last 110 and 105 and nailed both of those.
B. Clean & jerk - 110 x 3, 115x 2, 120 x 1, 125 x 1, 120 x 2, 115x 3; rest 2 min
Didn't feel great, but got it done. All push jerks except for the 110 where I accidentally push pressed. cool.
C. RDL @ 115lbs x 8, 4 sets; rest 90sec
mixed grip

10 min AMRAP
75 Thrusters 45lb
50 burpee
amrap MU Time remaining
2 MU. Finished thrusters in 5 minutes, finished burpees with 1:55 left for MU. Got in 2 muscle ups...squeezed in a few more attempts but just slid off the rings...I think a mixture of sweat and my arms being shot.

Friday, June 20, 2014


A.2-position snatch 1.1. 100 x 2 sets, 1.1.110 x 2 sets (15sec /90 sec)
B.Snatch pull 130 x 5, 5 sets; 1 min rest
with straps
C.BNSnatch push press @ 1.2.x.1 105 x 5, 5 sets; rest 2 min
D. 1-1/4Back squat @ 150lbs x 5 x 2, @ 1.1.x.1 160lbs x 5, 4sets; rest 2 min
150# were ok. 160-failed on rep 4 of 1st set, 2nd set was fine, 3rd failed on 3. Failed the first squat of the last set
1 Min Max AD @97%; rest 2:30
x 3
18 cal, 19 cal, 16 cal

Wednesday, June 18, 2014


Rough day of training today. Arms/chest are still brutally sore. Legs aren't to fresh either. Front squats were straight up terrible-failed on the second set of 145, 155 straight up didn't happen. Really disappointing, but tried to just let it go and continue training. MU/HSPU were really tough for me today too-triceps/chest are on fire. Couldn't get the dips at the end. wahhhh. Needless to say, I'm grateful I have tomorrow off

A. 2-position clean (floor, mid-thigh) - 1.1. 110lbs 2 sets, 115lbs 1.1. 2 sets; rest 3 min ( try TnG)
all TnG. Felt pretty light
B. Clean deadlift @ 3.1.x.2 155lb x 5, 5 sets ; rest 2 min
with straps. tough tempo.
C. Front squat @ 4.1.x.1 - 135lbs x 5, @ 3.1.x.1 145lbs x 4, 2 sets, 155lbs x 3, 2sets @ 2.1.x.1; rest 3 min
failed 3rd rep on set 2 of 145. Failed first rep of 155 :(
1k Row
4:06:4. started off too fast on the first 500 (sub 1:50)
12:45. last 5 MU-no dip. MU were all singles today, really focused on throwing my elbows back on the pull in order to get up on the rings. Both of these movements were really difficult for me today. Hoping it's just from being off for a while..but thinking it might have to do with the 3 pounds I gained.

Tuesday, June 17, 2014


REALLY sore today. Particularly my low back, hamstrings, traps, and chest...AND MY TRICEPS. GOOD LORD MY TRICEPS

A Power clean + clean - 110lbs 1.1, 4 sets; rest 2:30
felt great. Good foot position.
B.Snatch balance 95lbs 1.1.1, 2 sets. 100lbs 1.1.1, 2sets, 110lbs 1.1.1; rest 2min
110 felt pretty heavy, but no misses. Focused on good footwork. Had to take a couple steps on a few..
C.Push Press @ 1.2.x.2 115lbs 5, 5 sets; rest 2min
These were tough, esp the last 2 sets. My arms were getting pretty fatigued
50 hand stand push ups for time
(every time you break, perform 20 double unders)
10:57. Strategy: 25 and 25. Actuality: 12, 6, 3, 5, 4,3,3,4,2,2,1,2 (I think that adds up, I had it written differently in my log). My shoulders were completely fried after the push presses. Double unders felt good though

Monday, June 16, 2014


Break time is over, back to the grind

A Power snatch + snatch 1.1. 100 x 4 sets; REST 2:30
These felt pretty solid, but not really light. Felt awesome at the bottom.
B.Jerk - 135LB x 1.1.1. x 5; REST 2:30
push jerks
C.1 Clean pull - 145x 5 , 5sets; rest 2min
holy balls, these felt super heavy. Used straps.
C.2 Back squat @ 3.2.x.1 150lbs x 5, 160lbs x 5, 3sets, 165lbs x 3, 160lbs x 4; rest 2:30
Alarmingly heavy. REALLY need to watch my knees, they were going in way too much.
15 min EMOM
Min 1 5 MU No Dip
Min 2 7 Ring Dips
Min 3 10 Toes through rings
Minutes 1 and 2 were death. Strung 3 no dip MU together the first time, but no dice after that. Messed around with ring height...trying to make it work. Ring dips were tough. First time did 7 UB, then 5 and 2, the 3, 3, 2, then 3, 1 1 1... Toes through rings are fun. I feel like an acrobat.

Friday, June 6, 2014


Last workout at CCF. Bittersweet. There were tears.

A. 3-position Snatch (Blocks) - 85 x 2 sets; 90lbs x 3 sets; rest 2 min
Floor, Knees(blocks), high hang. Felt stable.
B. Snatch pull - 120lbs x 7, 4 sets; rest 2:30min
Used straps, would drop after like 2 otherwise. These killed me.
C. Snatch Grip BN push press - 90lbs x 5, 3set; 100lbs x 5, 2 sets; rest 2 min
Felt fine. Not too heavy.
5 burpees AFAP NO jump or hands OH
Prowler push 45# 50 meters @100%
Rest 2:30
Did the sleds on the turf, and felt like I was pushing a concrete wall.

Wednesday, June 4, 2014


Row 500m @ 70%,80%,90% 97% rest 2 min
2:10. 2:08. 2:04. 2:04
break 5 min
2:10. 2:09. 2:06: 2:05
Obviously need to work on my pacing.  I think I start out too fast and am unable to sustain it.
A. Muscle snatch - (75 x 5;1 set) (85 x 4; 1 set) (95lbs x 3 x 2sets)
B. 3-position clean (floor, Blocks knee, mid-thigh) - 115 x 2 sets; 125 x 3 sets; rest 2min
Tough but doable. Kept my feet in one spot which was good, but let my knees come in a little too much.
C.1 Clean deadlift @2.1.x.1 175lbs x 7 x 4 rest; 2min
double overhand grip KILLED me. Pretty much did singles.
C.2 1-1/4 Front squat @3.1.x.2 105 x 8; 115 x 6; 125 x 5; 135 x 3; 125 x 5; rest 2min
RIP Gabi, it's been real. This shit was hard. Between these and the DLs, I got really light headed
D.1 Weighted sit-ups - 10, 4 Sets; rest 60 sec
25# plate
D.2 FLR on Rings 1 Min 4 sets,; rest 60 sec

Tuesday, June 3, 2014


( PC Complex+Skill%+UB Density+ Core)
A. Power clean + 2 TnG Squat clean - 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
focused on not jumping my feet out, and felt significantly more stable. 125# was doable, but did not feel easy by any means for the squat cleans.
B. Snatch balance - 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
these felt strong. once again, focusing on dropping straight down and not jumping my feet out.
C.1. Push press - 105lbs x 5 x 5sets; rest 2 min
Last few reps got spicy. Shoulders felt it, especially coupling it with the T2B. Need to work on getting a bigger drive out of my legs, felt too much like a strict press.
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS
6 each time. My abs are already on fire. This burned out my grip and shoulders quickly. No grips used, trying to toughen up my baby hands.

I also really need to get my nutrition in check. I've been pretty laissez faire about it after the open...and with graduation...and the move...and I'm sure with my upcoming birthday and wedding. But starting 6/16, back to being pretty strict about eating well. One thing that is alarming to me, is that my appetite as decreased considerably lately. I've been supplementing with ice cream/frozen yogurt to keep my calories up (rough life) but even so, I'm getting about 15-17k calories/day which is def not enough to keep up with my activity level. I can tell too, I'm so freaking tired.

Monday, June 2, 2014


Coming off a strong week last week, ready to hit it hard this week...and then I will have a short break to move my life to Atlanta. Not going to lie, when I looked at my training this week, I was straight up excited. Lots of work to be done, and I'm ready to attack my weaknesses head on and get better, faster, stronger. Looking back at my past numbers and comparing them to this week of testing really gets me stoked. I either matched or PRed all my lifts, improved my time on the  terrible row-kb-burpee tester, AND busted out some movements I previously wasn't able to do (I'm looking at you strict HSPU and pistols). So excited to bust my ass, put in work, and continue to improve.

5 min Z1 AD
:30 sec 85%
:30 Sec 50%
x 20
break 5 min btwn 9-10 work HS Walk/Wall walks
5 min Z1 AD Recovery
Done. HS walks weren't great today. Probably not more than 7m MAX. Experimented with different leg positions (both bent, both straight, one up one down, etc..)
PM (CP % Oly + Absolute Strength+ Core)
A. Power snatch + 2 snatch - 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
felt strong today. very stable after taking more of a narrow stance.
B.1 Jerk - 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
felt ok. kind of heavy, but able to bust out 3s pretty easily. Push jerked all of them
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
Tried to focus on keeping my knees out. Very stanky leg
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
First clean pull of each set was awesome. Went downhill from there.
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU
Tried to string together MU, but I think my rings were too low so I couldn't get full extension. Got 3 singles every time but the 4th round.