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

092814-100414

Catching up on the week seems easier than blogging day to day right now...

092814
Backward Roll To Support; 1 x AMRAP UB
still can only do with band
L-Rope Climbs; 1 x AMRAP UB
1/2 rope...ugly l-sit
Freestanding HSPU; 1 x AMRAP UB
PR is 2...couldn't do any today
Barbell Overhead Pistols
didn't try due to knee

20 in AD-so I didn't feel completely worthless

093014 
"Amanda"
with 115LB Power Sn!!
 11:32. all mu singles-non false grip. Snatch felt iffy because of my knee and my wrists were torn up from the 20 MU for time, so I did non false grip singles. good workout though.

100114
A. Front Squat, build to a single - no fails if it feels good
180--Didn't bother my knee at all. Need to work on staying tight, I feel like there's more in the tank
B. Split Jerk, build to a single - go for it
155--knee was the limiter
C. As many sets of 2 unbroken touch n go Power Snatch @ 125lb as possible in 7 mins
none. not even a single. I failed for 7 minutes...that was fun
D. EMOM for 9 mins:
1st - 20 Shoulder to Overhead @ 75lbs
light, but hurt knee
2nd - 15 Russian KBS - 32kg
easier than I thought, 10 and 5
3rd - 25 NPUB

100314
3 sets @ high effort:
AMRAP Toes to Bar (21/21/18)
120 sec unloaded Prowler Push (subbed AD)
180 sec rest
+
1 min rest
+
10 min Row @ EZ effort
+
1 min rest
+
3 sets @ high effort:
20 GH Sit-ups
20 Box Jumps - 20" - jump down, no rebound
20 cals AD
180 sec rest

100414
AM
5 sets:
Row 30 sec @ 97% - damper 5
30 sec rest on Rower
Row 30 sec @ 97% - damper 5
5 min rest
felt run down from the week, slept in and did not do.

PM - MAP Scenario's (Running 1st each time)
Complete the following, each for time @ 85-90% effort:
Run 1k - sub 4:30 min
+
5 min rest
+
Run 1k - sub 4:30 min
felt like shit. bothered my knee
+
5 min rest
+
For time @ 85-90%:
Wall Balls - 14# - 9,8,7,6,5,4,3,2,1
Pull-ups - 5,5,5,5,5,5,5,5,5
3:59-LOVED this. All UB (as it should be)...hurt but was fun. knee felt surprisingly good on the WB
+
5 min rest
+
5 rounds:
30 sec KBS - 24kg onlyhad 16 kg
30 sec Burpees
+
5 min rest
+
For time @ 85-90%:
Push Jerk @ 95lb taken from rack - 7,6,5,4,3,2,1
Box Jumps - 30" (step down) - 10,10,10,10,10,10,10
10:48-combo of push press and push jerk dt knee. BJ were HIGH 

090914-092714

Haven't blogged in a while for a variety of reasons..so let's recap

9/9
couldn't make it to the gym..had a surprise meeting and was at work from 6:30-8:45

9/10
A. Front Squat, build to a tough double-175
B. Split Jerk, build to a single - go for a PR if it feels good-165. Matched PR. Felt like I could PJ more
C. 2 touch n go Power Snatch @ 115lb every 20 sec for 30 total reps-105 with a little longer in between
D. EMOM for 10 mins:
1st - 9 Power Clean @ 100lb
2nd - 9 Lateral barbell burpees

9/12
3 sets @ high effort:
15 C2B Chin-ups
15 OHS @ 65lbs
100 DU's
180 sec rest
+
5 min rest
+
3 sets @ high effort:
15 Kipping HSPU
20 OH Walking Lunges @ 45lb bar
25 cals AD
180 sec rest

9/13
20 Front Squat 155#
*From the Floor. 1st time: 5:25. got stuck on the cleans. 2nd time 3:02
I wish I hadn't dropped the bar so much. My plan was to just drop at 10, which I did....then I accidentally dropped it standing up a squat and couldn't get it up for a while....irritating. 155 is heavy for 20 for me..

  9/14
For Time:
20 Shoulder To Overhead @ /145#
*Score #1 - Max UB 1st Set6
*Score #2 - Total Time7:32
Was supposed to be at 155 but couldn't jerk it once. 145 felt tough for me...my body was kind of wrecked..
\

9/16
A. Snatch, work to a single
135. So close to 140
B. touch n go Power Clean, build to a tough triple
145
C1. Strict HSPU to Depth Cluster, 1.1.1.1.1 x 4 sets, 1:30 min
easy. ended up doing 5 UB the last few times
C2. Weighted Chin-ups on Rings @ 30X0
10 pounds 
felt like a badass today. need to work on fully extending and punching up the weight

9/17
OHS + Snatch Pull + BSq mod + Skill
A. OHS @ 55X1, build to a max
135. lost in the bottom..
B. Below Knee Hang Snatch Pull, 2 reps @ 175lb x 4 sets, 3 min - use straps, no dropping bar b/t reps
accidentally used 185. brutal
C. Back Squat, 3 reps @ 85% RM x 5 sets, 3 min
185
D. Heavy Turkish Get-up tech - work to a heavy single, use DB if needed
back was killing me, did not do
E. Free Handstand Push-up - practice
got 2 in a row a couple times...needs work
+
3 rounds - just move:
15 sec L Sit on Rings
rest as needed
25ft Handstand walk
rest as needed
5 HSPU
rest as needed

9/19
5 sets @ 90%:
30 sec alternating db power snatch @ 50lb DB
30 sec rest
30 sec Burpee to 6" OH
30 sec rest
+
10 min rest
+
14 x 30 sec Row @ 90%/30 sec Row @ 50% - damper 3
loved this workout. Even the row went well...I think the damper setting is good for me...keeping sub 2 (and sub 150 a few times) felt less efforty

9/20
20 HSPU 2"" Deficit
30 Pull Ups"

Rest 30s

15 HSPU 6"" Deficit
20 Chest To Bar Pull Ups"

Rest 30s

10 HSPU 10"" Deficit
10 Bar Muscle Ups"

*Kipping Allowed
*Score:
Part #1 2:50
Part #2 6:10
Part #3 8:15 
Really a fun workout..was able to get the 10" deficit while I was warming up. but couldn't get in the workout. 2 missed BMU..

9/21
For Time:
12 DB Snatch 45#
Sprint 50' Shuttle
7 Clean And Jerk @ 135#

Rest 60 seconds

For Time:
12 DB Snatch /45#
Sprint 50' Shuttle
7 Clean And Jerk @ 135#"

Score:
Part #1 ~3min
Part #2 DNF-injured knee

9/23 
A. BNeck Push Jerk - 3-3-3-3 rest 90 sec Light and Fast
100#
B. Hang Power Snatch, 3 rep @ 105lb per min for 10 mins
95#
C1. Push Press @ 11X1, 2-2-2-2, 1:30 min
105#
C2. Weighted Supinated Chin-ups @ 20X1, 2-2-2-2, 1:30 min
20#
needless to say, no squatting. The jerk really bothered my knee...and I felt like I couldn't get enough drive with the power snatch. Push press and chinups felt good

9/24
Got an injection in my knee and it was kind of numb. Tried some of the movements but didn't really feel confident so I did:
15 min MU skill
15 min FS HSPU work
20 min AD

9/26
3 sets @ 90%:
30 sec Wall Walks
30 sec rest
30 sec Pull-ups (try to slow them down)
30 sec rest
30 sec Wall Walks
30 sec rest
30 sec "Push-up" Burpees
30 sec rest
+
10 min rest
+
15 x 30 sec Airdyne @ 90%/30 sec Airdyne @ 50%

9/27
#7 MU
20 Muscle Ups For Time-5:45
Felt great and went out too hard on the start knocked out 5...then 3...then fell through the rings so I stuck to singles
 
20min rest

#8 C2B
50 C2B For Time-4:02
10 UB to start...then 3s and 4s...worked on butterflying

20 min rest

#9 Handstand Walk
100' Handstand Walk For Time-3:10
not my best...might try again tomorrow

090114-090714

I've been bad at blogging this week, but have had some great sessions. Also have been experiencing a lot more energy lately which I'm guessing is due to these enzymes that are actually letting my body use the nutrients from the food I'm eating...hooray!

Tues 9/2
Snatch intense + Clean intense + Vertical CP (not battery)
A. Snatch Balance, build to a tough single
145 (PR)
B. Squat Clean Cluster, 1.1 - build to a tough set
155
C. Strict Press @ 20X0, 2-2-2-2-2, 2 min
85
Weds 9/3
 A. OHS, build to a challenging single
160 (40 POUND PR!!!), feel like there's more in the tank
B. Snatch Pull Cluster, 1.1.1 @ 155lb x 3 sets, 3 min
C. Back Squat, 4 reps @ 80% RM x 5 sets, 3 min
175
D. Single Arm Handstand near wall - practice
attempts+shoulder taps
E. Free Handstand Push-up - practice
got two!
F. Pistol Overhead Squat with Dowel Rod - few reps only per leg
was not happening today. pistols were shitty
G. Skin the Cat on Rings, 3 slow reps x 5 sets, 1 min
fun!
Fri 9/5
6 sets @ 90%:
30 sec row
30 sec rest
30 sec Airdyne
30 sec rest
row was less than or equal to 1:50/500m
+
5 min rest
+
6 sets @ 90%:
30 sec Power Clean and Overhead @ 65lbs
30 sec rest
30 sec Wall Balls - 14# to 10 ft
30 sec rest
Sat 9/6
60 Seconds For Max Weight Of Snatch Ladder:
55-70-85-100-115-130-145-160-175-190-205
*1 attempt per barbell
*cannot move back down the ladder
*cannot skip bars
115#. Made 130 but not in ladder
Sun 9/7
10 Pwr Cleans & Jerks 155#/105#
15 Toes To Bar
10 Front Squats 205#/135#
15 Burpee Over Box 30""/24""
10 Deadlifts 315#/225#
rest 10 min
x 2 rounds"

Score:
Time Round #1=8:35
Time Round #2=8:38

083114

A. paused FS @ 42X1; 3-4 x 5; rest 3 min – all sets tough
focus on mechanics no shitty reps.
4x155#
B. Snatch – emom – 115-125# x 1 – 15 min
115#
C. Pronated Wtd Chin ups @ 22X0; 4-5 x 5; rest 2:30
15#. This felt ok, could have probably added some weight.
+
for time:
20 TGU – 1.25 pd
10 MU’s
20 HSPU
10 burpee MU’s
20 TGU – 1.25 pd
**left my notebook at the gym, will update
Wasn't able to link any MU together today which was a little bit of a bummer. I also really really really suck at TGU...those were a huge time suck. I also have a huge knot on the back of my head from where I slammed it down on the top of the KB. Note to self: look where I'm flopping...

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.