053014

A. Build to 1 rm PS
130 PR! 5 pound PR! 125 felt really good, 130 was funky, and took me a couple tries to get, but I made it. Really need to remember to engage my back, squeeze my shoulders, and stay tall.
B. Build to a 1 rm Squat clean
150, matched my last PR. Don't understand why my clean is so low since I can A) powerclean more than that and B) front squat more than that.
+
30 muscle ups for time
8:04. Happy with this. Was shooting for under 10 minutes. Strategy going in was 1 every 20 seconds (which would put me at 10 minutes), but I ended up just going when my body felt ready. Strung together 2 at the beginning, but then just did singles. I need to work on staying tighter coming out of the top and not swinging around as much. that's what gets me off balance.

052814

Woke up feeling a little unsettled and on edge today for a variety of reasons. I think my upcoming move is starting to get to me among other things. Also the impending doom for this tester, i'm sure was a factor. This is my third (maybe 4th?) time doing this, and the fact that I know how much it will hurt, and how shitty I'll feel afterwards makes it that much harder to get motivated.

3 sets @ max effort
250m row
10 kbs 1.5
10burpees
10kbs 1.5
10 burpees
250m row
rest exactly 12 min b/t sets
all sets MAX"
1-3:57
2-4:12
3-4:22
Went super hard on this first one. Was sub 1:40 for the row. All the KBs were unbroken, but probably slowed down per round. Row definitely slowed down. Breathing felt better though. Afterwards I just felt mentally and physically drained. Not fun. Just for comparison's sake. when I did this on 4/8 I got 4:29, 4:22, 4:27

052714

Was a little worried about testing today. Got into the gym after a long day of work and didn't feel great. Overall I'm feeling a little beat up. My left knee is still bothering me, my right ankle never healed, and now my left elbow has jumped into the mix. Even one of my fingers hurt! Starting to look forward to the little break I'll take when I'm moving and getting situated in Atlanta.

A. Build to a 1 rm back squat
215 PR! 5 pound PR. 210 felt easy, 215 felt sticky, failed at 220. Double wrapped my right knee and it felt great. Was really good about breathing today too (I think). Took TONS of time to build up to this with lots of breaks.
B. Build to a 1 rm FS
175. Matched my previous PR. Failed at 180. Maybe was a little too forward? Not sure?
C. Build to a 1 rm Press
105. 5 pound PR. Couldn't even get 110 up.
+
10 min amrap
15 snatches 55lbs
30 dble unders
6 rounds (270 reps). Oh hey, that's funny, after 3 tries in the open the best I got was 265. Was not feeling this at all after spending nearly an hour maxing out. I was tired, cranky, hungry, and unmotivated. I only did the first round unbroken. The second round of snatches I did like 10 and 5. And then I just muscle snatched sets of 5 for the rest of the time. Probably taxed my shoulders a little bit more, but I feel like I conserved energy. Double unders were unbroken for the most part. Took a few breaks to catch my breath, and what a surprise, 5 round more than the open. I think this is probably a combo of me 1) getting better and 2)not getting spooked my first workout of my first open. I'm curious as to how I'd do fresh...but not curious enough to do it again...

052614

Surprising day today.

A. Build to a 5 RM DL in 5 attempts
110 kg (242#). My 1RM is one 250....apparently not anymore. I did this all in KG so I wouldn't reaaaaaly know what I was lifting until afterwards. Tried to pull 115 and barely broke it from the ground. wahh. guessing I was just tired. Took a few more than 5 attempts per Paul.
B. 2k Row for time
8:52.3. Started off WAY TOO FAST on the first 500. Like sub 1:50. That was dumb, couldn't sustain it. Oh well.
+
For time:
75 CTB
30 Strict HSPU
12 min time cap--22HSPU. Wasn't really looking forward to this because before today I've done a total of 2 strict HSPU. Today I knocked out my first 5 unbroken....and got to 22 before the time cap. Should have just finished it out, but I wasn't thinking. C2B kind of sucked today, my elbow was really bothering me. I'm close to butterflying them though. That will be helpful.

040814

Last day of testing! Hooray! Slightly different tester than last time, but still sucky and terrible

3RFT. max effort
Row 250 m
10KBS (1.5 pood)
10 burpees
10 KBS
10 burpees
row 250 m

rest EXACTLY 12 minutes between sets

1) 4:29 2) 4:22 3) 4:27. Not sure if it was the pollen or just the hard work, but it was lougie central up in here. Pretty awful. My row initially was pretty speedy, but obviously the last 250 was a struggle to stay under 2:00/500. Not going to lie, was lacking a LOT of motivation today. Overall I think I did ok, hard to compare because the burpees and KBS were split up differently last tester. I was definitely more aware of my breathing during this and just let the panting happen. I think it helped? IDK..

040714

SO SORE from Saturday's wod...and driving all day

A. 1RM front squat
180#
B. 1RM power snatch
120#
+
3RFT
25 pullups
15 HSPU
8:37. This sucked after Saturday's wod. My pullups were surprisingly ok. Butterflied most of them, and got 13 on my first set. Honestly, I think that's the most I've ever done. HSPU were surprisingly not OK. Got burnt out fast.

040214

Testing today was disappointing...although I PRed my strict press today and didn't realize it. Then I had some fun in the sun getting swoll...can't argue with that.

1RM strict press
47kg (103.4#). Attempted 48 kg like 4 times...wouldn't budge. 100# last testing
1RM split jerk
65 kg (143#). OVER 20 POUNDS UNDER MY PR. I DID 150 LAST WEEK. GRRRRRR
1RM weighted pullup
55.3#  (52.8 last time)
+
3x10 min row, chillzone
+
A. 3x10 SA tripod row (40#)
B1. lat pulldown 3x8 (100)
B2. cable fly 3x8 (30)
C1. SA bicep curl 2x10 (15)
C2. SA strict shoulder press 2x10 (25)
D1. V ups 15x4
D2. Russian Twist 10x4 (14#)

040114

AM
5RFT
1K row
15 pullups
15 thrusters(50#)
15 burpees
41:17. This was miserable. Body felt like crap today. Dropped like 3 minutes from last time though (44:38). Butterflying pullups has gotten a lot better for me. Broke my grips today though :(

PM
60 min chillzone AD (old bike) aka tan sesh

033114

Finally mentally prepped for my week off and surprise! testing! Body still feeling wrecked from the open, but did pretty ok on this.

AM
A. Find 1RM power clean in 8 minutes.
165. Attempted 170 twice; I'm pretty close, but not there yet.
rest EXACTLY 2 minutes
B. 8 min AMRAP PC (90% of A)
19 (147.2#) Was supposed to be 148.5, but I did what I could with the weights I had. Tried to go a little too fast in the beginning and missed a few, but got into a groove and didn't really have any more misses. For comparison, when I did this in December, I got 150# PC and 10 reps @ 135 (plus 6 fails). Boo. Ya.

Row :30 sec max effort (for distance)
Rest :60 sec
1) 144m 2)146m 3)142 m 4)141m

PM
40 min row
Ok, so obviously not programmed but 1-it was relaxing and 2-I need more cardio in my life. This was def a Z1 pace, but better than nothing..

121013

1RM Front Squat:
175. Failed at 180 twice
1RM Power Snatch
110. Could not go heavier without a full squat
100 C2B + 50 HSPU
19:33? 


ALSO. Since the end of August, I've gained 6 pounds of muscle and lost 6 pounds of fat. boo.ya.

120913

I died today. I almost puked no less than 4 times, and at one point, I wasn't sure if I was going to poop in my pants, projectile vomit, or both.

Sport:
3 sets max effort (ea round for time)
250m Row
15 KBS 2/1.5
25 Burpees
15 KBS 2/1.5
250m Row
*rest EXACTLY 12min b/t sets

Round 1: 4:54
Round 2: 5:05
Round 3: 5:21

Not much to say other than balls to the wall. Very happy with my first 250m row. Stayed close to 1:40/1:45 the whole time. Last row was under 2:30....so there's that. 

120613

For time @90%:

Run 400m

30 alternating DB snatch (50#)

100 DUs

30 TTB

Run 400m

14:21. The DB snatches were supposed to be 45#, but we don't have 45# dumbells...SO 50# it was. Definitely tough, but doable without any missed. Double unders were ok...did 30-20-30-15-5. TTB started off iffy, but I strung them together at the end. The last 400 sucked.

+

 

Row 30 sec @90%

Rest walk 30 sec

Got some pointers from Paul before this part of my workout, he helped me with my technique for a little bit, and then told me to stay between 1:50 and 1:55, and when I missed that, get off the rower and walk for 5 minutes and get back at it. Got 14, rest, 5, rest, 5 rest. then death. Bright side, never rowed that fast consistently like ever. dark side: death

Then I played around with some hip touches on the rings...then I got 5 muscle ups. I'm baaack

120413

Press - build to a 1Rm
100#
Jerk - build to a 1RM
165#
Wtd Chin up - build to a 1RM
24 kgs aka 53#

two PRs today--jerk (by 25#) and chin up (by about 9 pounds)

120313

Day 2 of testing

For Time:
1000m Row
15 Pull-Ups
15 Thrusters 75/50
15 Burpees
x5
44:38. This sucked. Let's break it down..row-actually stayed pretty smooth. Tried not to get over 2:30. Actually got faster as I got further in to the workout...still need to work out some kinks in my mechanics. I just don't feel efficient. pull ups-started by butterflying in sets of 5. That worked for a while, then it didn't. Kipped a few, definitely stronger butteflying. thrusters-first two rounds unbroken. Should have pushed through and done all of them UB. burpees-these were fine. just kept a steady pace.

120213

A lot of ups and downs today. Walked in the gym today semi-excited to do my workout and get back on the horse with muscle up work. I did some hip touches, and really focused on pulling with my arms and towards the end got that weightless feeling again. I made like one attempt, and missed, but I had the rings in the right place for the first time since I initially got a few muscle ups. THEN Paul intercepted me and told me I was doing testing...so I did that. Pros: FINALLY cleaned 150#. Haven't gotten that since probably the last time we tested. Cons: royally blew the 8 min amrap. Like got wayyyy under what I got last time. Not going to lie, that really upset me, so I gave myself 2 (ok like 5) minutes to be upset, and then got over it. This is a huge increase in mental toughness for me. In the past, it would have taken me like two days to get over. Yay growth. I'm pretty ok with it now. I'm disappointed, yes, but this is where I am now. There's no point getting hung up on what I used to be able to do...or not do...I don't know. It's whatever. Both Joey and Paul did say that the she programming was not meant to prepare me for this test, so not to be toooo upset. I feel like I've gotten better at certain things and let other things fall by the wayside, but such is the programming. I'm excited to see where I am once I start training to my strengths/weaknesses.

So that workout...


Testing:
Build to a 1RM Squat Clean in 8min
150#. yay. This felt pretty good. Got stuck in the hole on my first attempt, but caught it fairly easy. Standing it up sucked.
+
Rest EXACTLY 2min
+
8min Squat Clean AMRAP @ 90% of 1RM
And everything went down hill. I got 10 lifts, 6 misses. I caught all of my misses, just couldn't get them up. shiiiiit. I think I didn't have enough tension in my legs to bounce out of the bottom, not really sure though. These felt overall shitty. Joe said I needed to stay over the bar more, so will keep that in mind

Modified SHE:

A. FS @20X1; 4,3,2,1; rest 2-3 min

125, 135, 145, 155

B. Emom 5 min – FS x 3 (85%)

140

C. 15 min:

Min 1 – Clean (85#) x 10 (unbroken)

Min 2 – 35 DUs

Min 3 – 2 MUp

+

for time @90%:

500m row

30 burpees

10 KB swing (1.5pd)

20 burpees

20 KB swing

10 burpees

30 KB swing

12:27. I did not want to do this at all. Baaaad attiitudex10