042514

AM-didn't feel awesome today. didn't warm up enough and I think I ate too close to my workout.
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 - work to a tough set
145 *failed jerk. The squats actually felt pretty good. Jerks sucked today. I was not dropping under at all which happens to me a lot with Split Jerks. Did some reps at 125 afterwards trying to get some good habits into my muscle memory
B. Back Squat @ 20X1, 3 reps @ 82% RM x 7 sets, 3 min
170. SHOULD have been 172.2 but I couldn't find the baby kilo plates. These were tough. So many squats.
C. touch n go Power Snatch, 2 reps @ 105lb per min x 10 mins
Was supposed to be 115, but I couldn't TnG this morning. All of these were solid. Didn't starfish my legs wither which was a plus.

PM
EMOM x 28 mins:
1st - 3 Thrusters @ 135lb 125lb
2nd - 3 Burpee Ring Muscle-up
3rd -3-5 6 touch n go Power Clean @ 135lb125lb
4th - 5 3 Bar Muscle-ups
This was a struggle for me. Had to drop the thrusters down since my max is 140, and I wouldn't have been able to make it through the workout. Didn't make all 3 \burpee MU each round, but made at least 3 attempts. Towards the end I couldn't TnG the PC, so I just did singles (5). Warming up, I couldn't even get one BMU, but was able to make 3 each round. Even with the modifications, I was panting and pouring sweat. Have a love/hate relationship with these kind of workouts...mostly I just wish I were good enough to do them as intended...

042414

I ran. Two miles. Without stopping. This is a huge breakthrough for me.

042314

40 min @ 75%/moderate effort:
(1 mile Run buy-in)
300m Row
max time free handstand hold
3/arm TGU's @ 16kg
30 sec Side Bridge per side
5 rds + row+HS. switched to 12 kg after round 3. The run wasn't as terrible as expected (under 9 min). Enjoyed the continuous movement outside. I did switch to a lighter KB after round 3 because my form was getting iffy and I did NOT want to drop a 36 pound KB on my face. HS holds were ok. Not my best.

042214

Felt very sluggish today.

AM -
A. Back Squat @ 20X1, 4 reps @ 78% RM x 6 sets, 3-4 min 
163.8. Tough.
B. Deadlift @ 11X1, 3 reps @ 225lb per min x 5 mins
Third rep was a struggle every time. Not TnG
C. Overhead Barbell Walking Lunges, 4 tough reps per min x 10 mins
85#. Hard but obviously doable.


PM
Halting Snatch DL. Muscle Snatch. Snatch Balance,
1.1.1 @ 95lb per min x 10 mins - reset b/t reps
A little shaky to start with, but smoothed out towards the end. A few of the MS I may have bent a little bit
+
Power Clean. Push Press. Push Jerk. Split Jerk. BTN Split Jerk,
1.1.1.1 @ 125lb every 90 second x 8 sets
Max PP is 120, so dropped to 105.
+
3 sets @ high effort:
AMRAP Strict HSPU slow negative HSPU (kip back to start)
2 min AD cals:
3 rope climbs to 15ft
rest
8-6-6 for the negatives. Tried out the new ropes today, but couldn't get a good grip on them. Slipped once and went back to the old ropes since the new ones are higher. Adjusted the number of ascents to attain 3x15 ft
+
5 min extra rest
+
3 sets @ high effort:
10 Chest to Bar
200m Run
8 Chest to Bar
200m Run
6 Chest to Bar
2 min b/t sets
C2B were kind of sucky today. Maybe did 4 UB, then did singles. felt very heavy with the run. 

042114

Mixed feelings about training today...some things felt strong (snatches/ttb), some things absolutely did not(clean complex, HSPU, MU)
AM -
A. Squat Snatch Cluster, 1.1 - work to a tough set
120#. Was really unsure about this because I a)suck at squatting anything and b)my snatches aren't super strong to begin with. This is 5 pounds under my past PR. Not too shabby. Started off shaky, but felt a lot more stable after 105#. Really need to focus on using my arms though...almost crushed my skull..
B. Back Squat @ 20X1, 5 reps @ 74% RM x 5 sets, 3-4 min
155#. Tough but doable. The 5th rep felt shaky
C. High Hang Squat Clean.
- Above Knee Hang Squat Clean.
- Below Knee Hang Squat Clean.
- Push Jerk. Split Jerk,
1.1.1.1.1 x 5 sets, 1:30 min - start @ 125lb, add 10lbs go up by 5 per set
125, 130, 135, failed at 140. This was just not happening today. Did not feel strong..ESPECIALLY on the jerk. damn.
D. GH Raises @ 40X0, 4-6 tough reps x 5 sets, 2 min
5 sets of 4. holy hammies.

PM
EMOM x 12 mins:
1st - 4 Ring Muscle Ups
2nd - 3-5 Kipping HSPU to 8" Deficit all on parallettes (2 45# plates)
Wellllll this deteriorated fast. The first round I got 4 MU and 3 HSPU, but it went downhill from there. I attempted everything every round, but definitely missed a lot. Wasn't able to string MU today.
+
Toe to Bar, 15 unbroken x 5 sets, rest as needed b/t
WHERE WERE THESE DURING THE OPEN?! Toes to bar like a boss. Loved it.
+
Single Arm Overhead Carry, 50m walk x 3 sets per side,
rest as needed b/t sides - try 24kg KB
Started with 24 kg kb, then Paul told me I could switch to a 50# DB to save my wrist. This was tough, but obviously doable. REALLY need to focus on keeping a neutral grip and an ER shoulder.

041914

5 min @ 90%:
25 DU's
5 toe to bar
7 rds+8DU

--5 min rest
5 min @ 90%:
10 deadlift @ 95lbs
10 wall balls - 14# to 10 ft
10 alternating step-ups onto 20"
3 rounds+2WB

--5 min rest
5 min @ 90%:
50ft m bear crawl **oops
10 burpees - no jump @ top
3 rds (or 4?)

--10 min rest
5 min @ 90%:
25 du's
5 chest to bar
5 rds+5DU

--5 min rest
5 min @ 90%:
10 kbs - 24kg
10 wall balls - 14# to 10 ft
10 alternating step-ups onto 20"
2+10 KB

--5 min rest
5 min @ 90%:
50ft m walking lunges **oops
10 burpees - no jump @ top
1 rd+50 m

041814

AM - C&J int + BSq %'s + SN mod
A. Power Clean and Split Jerk Cluster, 1.1 - work to a tough set
145
B. Back Squat @ 20X1, 4 reps @ 78% RM x 6 sets, 3 min
163.8#
C. Halting Snatch DL. Snatch Pull. High Hang Squat Snatch, 1.1.1 @ 95lb x 8 sets, 1:30 min - reset b/t reps
Was supposed to be 115, but I couldn't even get  115 off the ground today. merp.


PM - EMOM Battery
EMOM x 30 mins:
1st - 5 shoulder to overhead @ 135lb
2nd - 3 ring muscle-ups
3rd - 6 box jumps onto 24" box
Completely underestimated this. Dropped to a 115# jerk about halfway through. The last few cycles I started missing MU, there were multiple occasions I couldn't even get one. My arms were BLOWN UP.