012115-012515

Weds:
A. Back Squat @ 20X1, 6-5-4, 4 min - all tough sets--165, 175, 185
B. 5 min EMOM
5 strict HSPU + 5 Ring Dips
I have a weird kip on the dips...kind of butterfly-y?
+
Round 1: 1 RC 4 HSPU 8 DL (185#) 20 DU
rest 3 min
Round 2: 2 RC 5. HSPU 10 DL 30 DU
rest 3 min
Round 3: 3 RC 6 HSPU 12 DL 40 DU
 --dl felt like crap
+
tech work on rope climbs---worked on the J technique instead of the stripper wrap. Wrapped the rope during the workout, but I know it's much less efforty to do the J..

Fri:
A. 10min Emom 2 Tng HPS 55-65%
90# Easy
B.1 CGBP;3,3,3
125#, 3rd rep was a struggle
B.2 Wtd Pull-up 2-3; x3; rest 2-3min
35#
+
3 min amrap:
1 C&J 75
1 burpee over bar facing
2 C&J
2 burpee over bar facing
etc.
6 rds+2C&J. Dropped the bar too much on the 5s and 6s. wtf
Rest 5 min
+
For Time:
AD 50 cals 1000%
rest 3 min; x 3
didn't note time. OOPS

REALLY shitty day at work today. Got off late. Didn't want to train. Got in and did the work though..prob not at 100%

Sat
Row 500m@90% ** note split**
rest walk 4-5 min
x 4-5 1:58, 2:00, 2:02, 2:02 QUADS!!!
+
Open prep -
come in get warmed up
feel it out, shut it down
80,90,100%
25 DU<<<<these felt great today
7 TTB
7 OHS (65)
rest 2:30
43/40/38
+
80,90,100%
9 ea
Push-up
KB Swing(24kg)
Bx Jump (24 in)
rest 2:15
53/45/40

Sun
3 rounds @ high effort:
100 du's
15 toes to bar
15 OHS @ 65lbs
Goal under 9》》》》8:02
+
rest as needed
+
21,18,15,12,9,6,3 @ high effort:
Push-ups
KBS - 24kg
Box Jumps - 24"
Goal under 14:30》》》12:02
+
20 min easy Z1

Took preworkout today and felt like a rockstar. Also woke up really excited to train which helped. DU were ok...effed up a few times, but was also wearing lifters. T2B were great. Smooth. Broke them up before I felt fatigued. OHS were ok...shaky but fast. I dropped it more than I should have, and was a little slow on the transitions. Tried not to redline because that would seriously slow down my DU
Entered the pain cave for the second workout. Just kept telling myself not to stop moving. pushups got tougher and tougher...KBS felt heavy...and BJ were high and icky on my knee. But I tried to zone out and go to the place I found at 14.5 and just keep plugging along. I definitely did take some breaks, but not for long. After I was done I took a long break on all fours. low back is so damn tight...and now my knee feels like doodoo. But honestly, if it feels ok when I train and just feels like shit in real life, I can deal with that.

011915

Having a lot of anxiety about GG1 and the open. Found out I will have to do weighted pistols in one event, so I taught myself to do them today. They weren't pretty, but I can do the necessary 1 pood on each side.

A. touch n go Snatch, build to a tough triple - squat if needed
115 ..maybe could have fought for a little bit more? Had to squat the last two...wasn't really a conscious thing..body just dropped.
B. Front Squat @ 20X1, 6-5-4, 4 min - all tough sets
155, 160, 170. THESE WERE ALL HARD. WHYYYYY
C. Squat Clean. Front Squat. Split Jerk, 1.1.1 @ 140lb per min x 10 mins
split jerk=doodoo. No misses, but wasn't dropping at all. Very stiff.
+
EMOM x 20 mins:
1st - 4-6 tough kipping HSPU to deficit (2x45 pound plates)
2nd - 1 legless rope climb
used my legs...trying to prep for GG!
+
rest as needed
+
30 sec Row ALL OUT x 6 sets, 3-4 min b/t - damper 5
loved/hated these. Stayed around 1:36. Wanted to crap my pants

011615-011815

So went back to training on Friday, but didn't really follow my programming as they were all balls to the wall testers that my plastic wrap coated lungs could not handle...so I kind of just fucked around

Friday:
10 sets @ high effort:
3 ring muscle-ups
6 box jumps - 24" - fast
9 cals Airdyne
60 sec b/t sets
This was last Sunday's workout and it went really well. I mixed up the order each time and my MU went great. Got most rounds 3 UB and on the earlier ones, I was landing really well and pretty much bypassing the dip. Happy Happy since I haven't done MU in foreverrrr

Then I played around with the axle bar because I'll have to use it in my upcoming competition. Did singles and double C&J. 115 felt tough. shiiiit

Saturday
Did a partner wod with 2 other guys. 20 min AMRAP of 30 lateral burpees, c2b, and cleans. Weight went up 95, 105, 125, 135, 145. I died. My c2b were kind of shitty and breathing wise it was just terrible. I had to walk out and cough up a bunch of shit before I could go back and jump in again. Not so fun. Then I did a bunch of C2B. Working sets of 5. My butterfly kip feels super inefficient right now, but my normal kip was money

Sunday
No way was I going to do THE tester from hell, so I just jumped in on my friend's training

-3K row--700 @ 85, 300 recover 400@85, 100 recover x2
I suck at rowing. The end. Tried to stay under 2/500 on the working sets but that didn't really happen
-max snatch-140 (PR)
focused on high elbows and a violent aggressive hip drive. Failed a couple 140s before I hit it. 5 pound PR.
-8 min AMRAP
odds-7 DL (185)
evens-60 DU
DU felt good today. DL were supposed to be 65%, but I havent maxed in months, so I kind of just guessed.
-25,20,15,10
double russian KBS (36 lb)
GHD
Back ext
nothing to say about this one. It was death.

010315-011215

So yeah, operation blog more is going super....not. I'm currently in bed with the flu (since Sat pm) which is a huge bummer because I feel like I've had a lot of set backs lately and  was really looking forward to my January programming. Apparently this week is test week too, which obviously isn't going to happen (Sorry Paul). I'm supposed to go up and train in Columbia for the long weekend, but at this rate that probably won't happen either..Let's look back at the week..


1/3
For time:
30 CTB pull ups
90 double unders
20 CTB
60 double unders
10 CTB
30 double unders
5:03=knee sucked on DU
REST AS NEEDED

For time:
750m row buy in
Then
30 squat snatch 65#
20 squat snatch 90#
10 squat snatch 105#
Then
75 burpees
19:28-knee was blown up from DU, more like squower snatches.

Minus my knee feeling like ass, this was wonderful. I thought I was going to die the entire time, and the 75 burpees were killer. I was very proud of myself for just pushing through and not stopping moving during the burpees. My mantra for those is: fall down, get up. It works. Snatches were singles on 90 and 105, probably should have done multiples on the 90s...oh well.

1/4
AM - mixed MAP sets (long int)
4 sets @ high effort:
400m Row
20 box jumps - 20"
10 alternating db power snatch @ 50lb
10 gh sit-ups
10 burpees to 6" OH
5 min b/t sets
*I want you to adjust the work order every set. Goal is same time per set no matter the order.

PM - skipped run...Did "ghost" and worked on DU a little bit...and then did core work.

1/5
A. Clean, max
165 (PR!!) Got under 170 easy...couldn't stand it up
B. Power Snatch. Above Knee Hang Power Snatch, 1.1 x 6 sets,
1:30 min - start @ 95lb, try to add 5lbs per set
95, 100, 105, 110, 110, 115
C. Push Press, build to a challenging triple
140. Did UB, did not drop....Could have probably gone higher but wanted to save some for HSPU
+
CP Battery Test
9,8,7,6,5,4,3,2,1 for time:
Power Clean @ 135lb - drop every rep
Kipping HSPU to 5" deficit
16:06. Had to drop deficit.

Felt like a fucking monster today.

1/7
Back Squat @ 20X1, build to a tough set of 2--195
+
EMOM x 15 min:
1st - 1 legless rope climb to 15ft
2nd - 3 tough bar shoulder press (85)
3rd - 5 tough strict hspu
+
6 unbroken chest to bar x 10 sets for time - goal is sub 3 min
butterfly was super shitty. Just worked skill

EMOM was great...c2b not so much. Gives me a little anxiety with my comp coming up, but hopefully they'll come back

1/9
AM - mixed MAP sets (long int)
3 sets @ high effort:
500m Row
25 Wall Balls - 14# to 10 ft
25 gh sit-ups
25 burpees to 6" oh
100 du's Subbe d40 cal AD
5 min b/t sets
*I want you to adjust the work order every set. Goal is same time per set no matter the order.

DU skill work-sets of 50 UB. Focused on not piking and staying tall

This was really efforty for me. Had a killer cough that started in the morning and got worse throughout the day. Got the workout done, but the aerobic parts was pretty slow

1/10
Front Squat @ 20X1, build to a tough set of 1
185, couldn't stand up 190
+
High Hang Squat Snatch, build to a max - full pause in position
5 attempts only
120
+
EMOM x 14 mins:
1st - 3 hang power clean and overhead @ 135lb
2nd - 3 hang power snatch @ 95lb
*set-up 2 separate bars
had to stop, 0 energy/strength

***got home and had 102 fever and body aches...and cue the flu


 Did not train 1/11 and 1/12. The flu is kicking my ass.

010215

So I've been a weenie lately, but I'm going to get back to blogging (and mobilizing...and drinking more water...and flossing...blah blah blah)

Front Squat @ 20X1, build to a tough set of 2x 2
180
+
BTN Shoulder to Overhead, build to a max
175 (10 pound PR. Failed 180). I think 180 is there, I just need to be more aggressive with my arms and legs..

+
Power Clean. Thruster, 3.3 @ 115lb every 1:30 min x 10 sets - reduce # of thrusters if you begin to fail
all UB except last round. failed # 3 thrusters on 8 and 9...Singles on the thrusters on round 10. PC felt GREAT. Thrusters started great and went downhill fast.

101214-102414

So a lot has happened in the past few weeks that have caused me to either 1) cut out chunks of my workout or 2) just skip it all together. FINALLY got an MRI that showed that I had a meniscus tear...then decided to go ahead with surgery, THEN had surgery on tues the 21st.Ups and downs, highs and lows, but the training must go on so here we go

SUN
10 min amrap @85%
5 CTB chin ups
5 burpees
5 toes to bar
5 ring dips
10 calories airdyne
rest 10 min
x3

1) 5 rds + 2 dips
2) 5rds+1t2b
2) 5 rds+5bp

great c2b butterfly, T2b good, dips sucked

MON
A. Squat snatch; build to a tough single
130, failed 135 a bunch
B. Hang squat snatch from below the knee; 3 reps on the min for 12 min
(moderate loading)
85#
C. Back squat 5x5; rest 3 min
155
+
Row 1k @85%
rest 3 min
x3
4:47/4:50/4:51

WEDS

A. Push press clusters 3.3.3x5; rest 30 seconds/rest 3 min
125
B. Weighted chin up 2-3x10; rest 1 min
2x25#
C. Amrap sets of 3 unbroken ring dips in 6 min
10
+
7 rounds for time:
7 toes to bar
7 burpees
7 box jumps 24"
5:49

FRI
A. Power snatch; build to a max
B. Amrap power snatch in 4 min @85% of A
+
12 min amrap @85%
6 calories airdyne
12 thrusters 45#
24 double unders
rest 8 min
x2

did not do, felt sorry for myself and was mentally (and physically) drained

SAT
AM
A. Squat snatch tech work; 15 min
more than 15 min
B. Back squat 4, 4, 4, 2, 2, 2; rest 2 min
didn't do
C. Barbell russian step ups; 24 steps x4/leg; rest 1 min bw legs
didn't do

PM
A. Push jerk; 1, 1, 1, 1; rest 2 min
didn't do
B. Muscle up; tech work
singles and doubles
C. HSPU; amrap strict in 3 min x3; rest 2:30
23, 23, 21
D. 50 burpees for time
didn't write down my time WTF

SUN

FLow
A. Farmers walk; 100m x5; rest as needed to full recovery (heavy, butperfect movement)
B. Waiters carry 100m (switch arms after 50m) x5; rest as needed
C1. Hollow body rock; amsap unbroken x3; rest 1 min
C2. Arch body rock; amsap unbroken x3; rest 1 min
+
FLUSH
-Airdyne 20 min easy
+
Mobility
-Emphasis Mobility ( Lat smash,Tspine Smash)
+
Recovery
-Contrast bath or Icing the Hot spots, IE lats shoulders, Spinal manipulation,massage,or Dry needleing

didn't do

MON

A. Squat snatch; build to a tough single
135. attempts at 145, so close
B. Hang squat snatch from below the knee; build to a 5rm
85 then had to stop. knee was fried
C. Back squat 5x3; rest 3 min
+
Row 1k @85%
rest 2:30 (try to hold same pace as last week)
x3 

 WEDS (1 day post op)
A. CGBP 10,8,6,8,6,4 @ 30X1 rest 90 sec
85, 105, 110, 105, 110, 115
A. Wtd Pull-up 2-3 Wide Pronated Grip @ 3.2.X.1 rest 2 Min x 6
15# (3s)
B. RTO Ring Rows 8,8,8,8 @ 3.2.X.1 Rest 90 sec
B FLR 90 sec Rest; 2 minx 4
C1. Hollow body rock; amsap unbroken x3; rest 1 min
C2. Arch body rock; amsap unbroken x3; rest 1 min
+
Mobility
-Emphasis Mobility ( Lat smash,Tspine Smash)

FRI
A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees ( V-Ups)
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups
rest 3 min; 3 sets

B1.10 Strict Dips
B2.10 Strict Pullups
B3.10 Ring Pushups
B4.10 Hanging Knee Raises
Rest 2 min; 2 sets

C. Weighted dip; 8, 8, 8, 8, 8; rest 2 min (@3.3.X.3)
couldn't do weight with that tempo
D1. 10 hspu for time x 5; rest 2:30
13s, 9s, 10s, 9s, 10s
D2. 3 unbroken CTB chin ups x 5; rest 2:30
** Note The MIssed UB Sets**
no misses!

so that is that..

100514-101114

100514
For time:
10 Rope Climbs to 15ft
100ft Front Rack Walking Lunges @ 95lb
100ft Handstand Walk
100ft Front Rack Walking Lunges @ 95lb
100ft Handstand Walk
100ft Front Rack Walking Lunges @ 95lb
10 Rope Climbs to 15ft
16:21. Lunges felt like crap

100714
A. Squat snatch from high blocks 1, 1, 1, 1, 1, 1; rest 2 min
95, 105x5. Didn't feel like I was dropping fast enough..probably because of my knee
B. Hang squat clean from below the knee; 2, 2, 2, 2; rest 90 seconds
115, TnG
C. Back squat @4040; 2-4x5; rest 2 min
3@155x5
D. Front rack barbell reverse lunges; 16 continuous alt'ing steps x3; rest 2 min
85#. Knee felt wobbly
+
Row 500m @85%
rest 2 min
x10
felt like shit today..didn't sleep or eat enough. mentally not there

100814
A. Push press @21x2; 4-6x5; rest 2 min
6x105, 4x115...
B. Weighted chin up clusters 4.4.4x5; rest 45 seconds/rest 2:30
10#
+
5 rounds for time
10 hspu
10 CTb chin ups
10 burpees
10 box jumps 24"
12:01

101014
A. 3 position power snatch (bottom up); 2, 2, 2, 2, 2, 2; rest 2 min
95, 100...
B. Hang power clean; amrap sets of 2 unbroken in 5 min 135#
only 5 sets of 2. lots of singles :(
+
3 rounds for time:
50 wall balls
75 double unders
10:07. DU sucked on my knee. Went out too fast with 25 WB, then sets of 10s..5s..

101114

AM
A. Squat snatch tech work; 15 min
Worked with irving with some empty bar work, then 10 min EMOM SGDL, Hang Snatch Pull, Hang Snatch (55#). Really light weight, but good to work on fully extending, and then sitting at the bottom until I was 100% stable and ready to stand up
B. Back squat 5, 5, 5, 3, 3, 3; rest 2 min
5s@175 3s@195
C. Barbell russian step ups; 20 steps x4/leg; rest 1 min bw legs
did not do, knee couldn't handle it

PM
A. Push jerk; 2, 2, 1, 1; rest 2 min
2s@125, 1s@145. 145 felt pretty good. Still having a tough time trusting my knee.
B. Muscle up; tech work
worked on my swing, trying to keep my legs together and straight. Got 3 in a row pretty consistently. inadvertently transitioning from false grip to not false grip..mostly because I keep tearing up my hand and wrist.
C. HSPU; amrap strict in 2 min x4; rest 2 min
18, 15, 16, 16. These made me feel like a badass. Started out too with 6 in a row which kind of tired me out. Sets of 3 might be better for me for long periods of time
D. 40 burpees for time
1:39