082914

A. 3 pos Snatch Squat – 1.1.1 – high, just below knee, floor; rest 2 min x 6
95x2, 100x2, 105, 115. This actually felt better as I increased weight. No misses. Felt realllllly good from the high hang.
B. emom 16 min
odd – DL TNG – 155-185# x 5
155 pounds
even – strict HSPU x 5
did not fail any. most rounds were 5 UB. This actually lifted my spirits a lot because it's a movement I haven't worked on in a whiiiiile and have improved a lot
C. TGU – 30 for time – 20kg – alt arms/rep
9:32. ** no 20 kg KB, used 16. I hate this.

082714

40 thrusters – 95#
10 CTB chin ups
30 thrusters – 105#
20 CTB chin ups
20 thrusters – 115#
30 CTB chin ups
10 thrusters – 125#

31:11. This was nasty. 95# is not light....and 40 of anything pretty much sucks. Maybe did a couple doubles of 105 and 115, but mostly singles. 125 was def singles. Did all my c2b as singles to save my arms as much as I could...my grip was shot. This took me to the dark place of pain that I have been avoiding for a while

082614

oh hello old friend, I like you better with PC


Build to a Hvy SC in 8 min
155 went up easily. got under 160 a few times and even tried to bounce out of the bottom, but wasn't able to stand it up.
2 min rest and change wt to 90%
8 Min Amrap
Squat Cleans
19. bounced out of the bottom a handful of times

082514

Cardio, is that spanish?


1k Row 97%
rest 15 min
1k Row 97%
+
AD 3 min @ Z1
+
AD 30 sec @90%
AD 30 sec @ 75%
AD 30 sec @ 50%
x 8
+
AD 2 min @ Z1
+
AD 1 min @ 90%
walk rest 1 min x 5
+
AD 3 min @ Z1 cool down

082414

Glad today was just straight up strength work. Really drained today. There's no way I'd be able to make myself do anything fast....or intense...

A. Front Squat – 5×5 – building sets
Rest 2 min last set tough
*focus on speed and staying back and tight not load
115, 125, 135, 145, 155
B. halting snatch deadlift 5 sets of 3
Rest 90 sec – cathletics best vid
155#
C1. Supinated chin ups strict amrap – 2
Rest 20 sec
8, 7, 7, 6
C2. Bent over pendlay row @2010: 8-12 x 4
Rest 2 min
85x8

A. Front Squat – 5×5 – building sets Rest 2 min last set tough *focus on speed and staying back and tight not load B. halting snatch deadlift 5 sets of 3 Rest 90 sec – cathletics best vid C1. Supinated chin ups strict amrap – 2 Rest 20 sec C2. Bent over pendlay row @2010: 8-12 x 4 Rest 2 min

A. Front Squat – 5×5 – building sets Rest 2 min last set tough *focus on speed and staying back and tight not load B. halting snatch deadlift 5 sets of 3 Rest 90 sec – cathletics best vid C1. Supinated chin ups strict amrap – 2 Rest 20 sec C2. Bent over pendlay row @2010: 8-12 x 4 Rest 2 min

A. Front Squat – 5×5 – building sets Rest 2 min last set tough *focus on speed and staying back and tight not load B. halting snatch deadlift 5 sets of 3 Rest 90 sec – cathletics best vid C1. Supinated chin ups strict amrap – 2 Rest 20 sec C2. Bent over pendlay row @2010: 8-12 x 4 Rest 2 minGlgggg

082214

left forearm really bothering me today (and the last few days...), not sure why

A. CGDL x1/high hangx1/below knee x1x 6 1:30 rest
115, 115, 125, 135, 135
B1. 1 power clean/2 pp/2 split jerk; rest 20 sec x4
105, 110, 115, 120. Felt pretty strong on these
B2. AMRAP chest to bar; rest 3in x4
6, 6, 6, 5. Need to learn to butterfly c2b
+
Row 1k @70%
4:54
+
Row 500 1:57×3; rest 2 min
X 3 rest 6 min between sets
2:00, 2:02:9, 2:05.3/2:05, 2:07, 2:10/2:05, 2:09, 2:12. I tried...that pace was a little ambitious...
+
Ad 10 min z1

082014

super tired today..

A. FS @42×1 3-4×4; rest 3 min
145#
B. EMOM 10 min
Snatch 95-105
105#
+
For time:
3rope climb
50 DU ubroken
10 BJ 24″
3rc
50 ub du
20 BJ 24″
3rc
50 Du ub
30 BJ
7:38. First 2 DU were not unbroken..

081914

A. PC – build to a 3RM TnG
150#
rest 5 min
10 min @ 80%:
1 rope climb – 15′
3 HSPU – 3″ deficit
6 BJ – 30″
6+1+3+1. 30" is TALL
rest 5 min
10 min @ 80%:
row 250 m
5 burpees
10 kbs 1pd
4+102m
rest 5 min
10 min @ 80%:
25 DU’s
7 ghd sit ups
10 push ups HR
Did not do-back spasms..guess due to dehydration?

081814

Row 600m @ 70%
rest 60 sec
Row 600m @ 80%
rest 90 sec
Row 600m @ 90%
rest 2 min
Row 600m @97%
rest 3 min
x 2
2:49/2:48
2:43/2:47
2:37/2:43
2:35/2:37


rude

081714

Skill work: OH pistols (hahahha fail) and backwards roll to support (with green band)

A. FS 3×3 @70%; rest 1 min
130
B. FS 3×3 @80%; rest 2 min
148
C. FS 3×3 @90%; rest 3 min
165
+
5 sets
15 wb unbroken
AMRAP Pull-Ups
11, 12, 11, 10, 10. Butterflied my pullups
Rest 2 min
+
5 rounds for time:
15 push-ups
15 ghd sit-ups
15 du
15 ghd back extension
9:48

a good reminder...

http://vimeo.com/101381743


be relentless

081514

A. BS @ 40X1; 6,4,2,6,4,2; rest 3 min – 2nd wave higher
145, 165, 185, 165, 185, 200
B1. PP @ 12X1 – 5-6 x 4; rest 20 sec (Increase Load)
85, 95, 105, 115
B2. 15 CTB chin ups; rest 4 min x 4

+
for time:
5 rope ascent – 15′
20 DB lunges – 25#/h walking
4 rope ascent – 15′
20 DB lunges – 30#/h
3 rope ascent – 15′
20 DB lunges – 35#/h
2 rope ascent – 15′
20 DB lunges – 40#/h
1 rope ascent – 15′
20 DB lunges – 45#/h
18:03


Need to work on my rope climbs, I still do the wrappy thing around my ankle which I think slows me down and REALLLLLY tears up my leg, even with pants on. I need to work on the swoop and pinch technique. Also, 45# dumbells are heavy....and my grip was shot

081314

A. Sn Balance – build to a tough single in 10 min
125. Failed at 130 once and did not have time for another attempt
B. OHS @ 32X1; 4-5 x 4; rest 3 min
115x4. No bueno
+
3 rds for times:
BC 200 ft
35 wall balls
25 HR push ups
rest 2 min
3:38, 3:42, 3:44


Not much to say about this. OHS are def a weakness

081214

Developed another tension headache, so went kind of slow on the SC because the increase in pressure made my head POUND. MU were good, I'm trying to get in the habit of using higher rings. It's hard for my initial grip, but helps a lot with my swing. Plus I know that's something I won't always be able to control in competitions.

A. PS – build to a 3RM TnG in 12 min
105#
3 min
10 min @ 80%:
1 MU
3 med ball cleans – 80# (sub SC115#)
6 BJ – 24″
6rds. 1 MU, 3SC. 4BJ
3 min
10 min @ 80%:
Run 200 m
5 CTB
5 ring dips
3rd+200m+5CTB+3RD

081114

Another solid workout in the books

A. Squat Clean off blocks – mid thigh – build to a max
140. This was really good for me. I had to put on my big girl wunder unders and really commit to dropping under the bar. Maybe could have gone a little higher....next time...
B1. Wtd Dips @ 20X1; 4-5 x 4; rest 90 sec
15#, sets of 4
B2. Pronated Chin Ups Wtd @ 21X0; 3-4 x 4; rest 90 sec
15#, sets of 3
B3. BB W Lunges – 10 steps tough x 4; rest 90 sec
95#. BB lunges two days in a row, MY BUTTCHEEKS ARE BURNING
C. 75 toes to bar for time – when you break, perform 5 burpees
6:34. This went way better than expected. My T2B were pretty good...knocked out 15 UB to start with which I'm pretty sure is a PR. Never went under 5...kept it more between sets of 8-10. My forearms are kind of to' up now though....Nice to see some progress in the gymnastic movements..

081014

Great workout today. Sundays have been pretty sweet lately which is good..

5 rds NFT:
10 strict chin ups
10 strict dips
10 pistols total
done. loved this. knocked out 6 chin ups right off the bat. did sets of 3s, 4s, and 5 for the rest. Dips were good. Pistols were consistent. I did wear lifters and knee sleeves though..
+
A. CGBP – 5,4,3,2,1; rest 4 min
105, 115, 120, 125, 130. 125/130 felt pretty tough. I was also afraid to go higher because I was by myself and didn't have a spot...
B. 1 arm heavy db row – 5-8/arm x 3/arm; rest 1 min b/t arms
5x40#
+
for time:
30 HSPU
10 BB lunges – 95#
20 HSPU
20 BB lunges – 95#
10 HSPU
30 BB lunges – 95#
9:27. Hey, lunges suck

Then I worked on stringing together bar muscle ups because gymnastics makes me happy. I got 3 a couple times which was cool. Now I'm tired...

080814

15 min NFT:
Run 800 m
Row 500 m
150 DU’s
I kind of liked this....ran in the rain. no excuses today
+
A. Thruster from rack – build to a 5RM TnG in 15 min – max 4 attempts
120
B. FS – 10,10,10; rest 3 min
105
C. COVP chin ups x 15; rest 1 min x 6
done. all UB :)
+
5 sets:
10 CJ unbroken “grace” style tough
10 burpee over barbell
10 PC TnG unbroken – same BB
10 burpee over barbell
rest 2 min
only 3 rounds @ 85. I was BEAT

080614

Longass day at work, had a raging tension headache. Tried to go to the gym but even just warming up made my headache worse. Tried to push through it for the clean and jerk, but almost blacked at at 145. Cut my losses and went home..

080514

5 rds NFT:
10 HSPU
Bike 250 m
Row 200 m
25 DU’s
+
for time:
row 400 m
15 PC – 105#
run 400 m
15 PC – 110#
100 DU’s
15 PC – 115#
14:07. this sucked, but was awesome

080414

Row 500m @ 70%
2:16/2:20
rest 60 sec
Row 500m @ 80%
2:12/2:15
rest 90 sec
Row 500m @ 90%
2:05/2:08
rest 2 min
Row 500m @97%
2:02/2:04
rest 3 min
x 2


this sucked. hate.

080314

Today was the best workout I've had in a long time. Got to the gym and nobody was there, the weather was great, and I decided to "warm up" by working on my handstand walks and dancing around to the black keys. Handstands were pretty good once I got my shoulders moving. Can consistently get about 25m now which is pretty cool..and then my workout:

A. 8 sets – every 45 sec - Power snatch x 1 (80%)
105#. These felt pretty smooth. Tried to focus on kipping the bar bath close to my body and using my arms,,
B. Emom 10 min –
Odd – CGBP x 5 105#
Even – DB single arm row x 8/hand 30#
CGBP felt pretty good but got tough towards the end. Could have gone up a little higher on the rows I think, will try 35s next time...maybe 40s
+
5 sets, constantly varied different order/set: change the order each round
[10 HPS (55#), 30 DU’s, 200m run, 8 box jump (step down, 20”), 8 TTB]
rest 5 min b/t sets
Didn't hate this as much as I thought. I really hate running and dislike DU, but neither were thaaat bad. TTB were on point today.

Played around with MU afterwards and got 3 in a row a few times...progress

080114

Had a long, rough day at work today. Seriously debated going home and napping, but I knew I wouldn't leave....so off to the gym I went. I got myself excited by doing MU to warm up. Getting really consistent at 2 MU in a row which is cool, but that 3rd is just taunting me...

A. Emom 5 min - BS @20X1 x 3 (85%)
182, last rep was tough
B. For 10 sets – every 2 min – Clean x 2 (build)
105, 110, 115, 120, 125, 130, 135, 140, 145, 145 (last 145 was power)
C. Jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min
115
+
4 sets –
row 500m
12 CTB Pull ups
12 KB swing (1.5pd)
12 buprees
rest walk 3 min

only 2 sets. I did not eat enough today and was exhuasted...i hit a wall and just couldn't push it anymore. To be honest, I almost skipped all together but I made myself do at least one, figuring I'd feel better once I started....not the case. I also didn't realize how little I ate until I got home...shit