Training (2p)
A. Back squat; build to a tough single
*395
*This is the heaviest I have been since the surgery. Starting to feel pretty stable in the bottom. Definitely not able to bounce out of the bottom yet but felt pretty strong here.
+
open workout 13.3
*1+15 WB
*Finished 27 Mups a year ago and was in better shape so all the gymnastics work is paying off for sure. My splits are below:
WB - 131-19
5:07
DUs - U/B
30 Mups - 7-10-13-16-19-22-25-28-30 (no misses)
4:50
Total Transition Time Was 40 Seconds, 22 of which was DU's to 1st set of MUps.
Training Video
https://vimeo.com/83083499
Total Pageviews
74257
Tuesday, December 31, 2013
Monday, December 30, 2013
30 December
Training Session AM (1030a)
A. Power clean; build to a max
*315
B. Push jerk; build to a max
*310
*Just missed 320, had it overhead but couldn't lock out.
+
open workout 13.4
*101 Reps
*Felt like I paced way better than in the open and felt pretty smooth. Was surprised that this was 5 reps short of the Open score last year.
Training PM Session (3p)
A. Push jerk; 5 on the min for 10 min (moderate/heavy)
*Used 205, felt pretty good.
B. 50 ring dips for time
*1:40
*Did 12 reps every 30 seconds and 14 for my last set. Best these have felt in a while.
+
for time:
25 burpees
500m row
25 burpees
*3:41
*Rowed a 1:41 and felt good about this until Baity did it about an hour after me and got 3:11. Burpees were obviously slower than they should have been.
Training Video
https://vimeo.com/82989048
A. Power clean; build to a max
*315
B. Push jerk; build to a max
*310
*Just missed 320, had it overhead but couldn't lock out.
+
open workout 13.4
*101 Reps
*Felt like I paced way better than in the open and felt pretty smooth. Was surprised that this was 5 reps short of the Open score last year.
Training PM Session (3p)
A. Push jerk; 5 on the min for 10 min (moderate/heavy)
*Used 205, felt pretty good.
B. 50 ring dips for time
*1:40
*Did 12 reps every 30 seconds and 14 for my last set. Best these have felt in a while.
+
for time:
25 burpees
500m row
25 burpees
*3:41
*Rowed a 1:41 and felt good about this until Baity did it about an hour after me and got 3:11. Burpees were obviously slower than they should have been.
Training Video
https://vimeo.com/82989048
Saturday, December 28, 2013
28 December
Training (12p)
15m Amrap:
100 Burpees
100 KBS (2)
100 DU's
100 Calorie Row
*45 Calories
Felt pretty good here, not sure I could pace this any different in order to finish. Burpees were just over 5m, KBS took longer than I thought, around 5:00. Was pretty crushed by the time I got to the Row.
Training Video
https://vimeo.com/82902358
15m Amrap:
100 Burpees
100 KBS (2)
100 DU's
100 Calorie Row
*45 Calories
Felt pretty good here, not sure I could pace this any different in order to finish. Burpees were just over 5m, KBS took longer than I thought, around 5:00. Was pretty crushed by the time I got to the Row.
Training Video
https://vimeo.com/82902358
Friday, December 27, 2013
27 December
Training AM Session (1030a)
A. Build to a 1RM Front Squat
*300-320-340-350
*Still can't bounce out of the bottom but starting to feel a little more confident on the knee today.
B. 13.5
*156 Reps (6 Thrusters into my 6th Round)
*This was 6 reps better than the open. My C2B felt really good, all breathing here as far as the limiter.
Training Session PM (3p)
300 FY
*298 Fing Calories
*I fell behind a few calories early and I thought I would have enough to make it up in the end. Started my push at about 50 seconds and I thought I was able to push harder than normally at the end but needed 8 calories and only got 6. Quads were really full with lactic acid within the first 3 minutes and just couldn't get them moving enough. Frustrating, never been this close without actually hitting 300. I had hit 300+ my previous 4 attempts....
A. Build to a 1RM Front Squat
*300-320-340-350
*Still can't bounce out of the bottom but starting to feel a little more confident on the knee today.
B. 13.5
*156 Reps (6 Thrusters into my 6th Round)
*This was 6 reps better than the open. My C2B felt really good, all breathing here as far as the limiter.
Training Session PM (3p)
300 FY
*298 Fing Calories
*I fell behind a few calories early and I thought I would have enough to make it up in the end. Started my push at about 50 seconds and I thought I was able to push harder than normally at the end but needed 8 calories and only got 6. Quads were really full with lactic acid within the first 3 minutes and just couldn't get them moving enough. Frustrating, never been this close without actually hitting 300. I had hit 300+ my previous 4 attempts....
Thursday, December 26, 2013
26 December
Training (10a)
Supposed to be a rest day but every year on the 26th, Jess ropes me into a partner WOD for her birthday. It usually works out well because it is all b/w and gymnastics stuff that I could use the work on.
This year, we did the 12 days of Christmas
1 Plate Push
2 Wall Climbs
3 Burpee Box Jumps (24)
4 Inverted Burpees
5 Wallballs
6 Slamballs
7 T2B
8 KBS (Heavy)
9 Pullups
10 OHD Lunges
11 Over The Box Jumps (24)
1200m Row
*I mainly did the plate pushes, wallballs, T2B, and Pullups, I made Jess do all the other shit that I don't like. Didn't push to hard, just kept moving. Finished in 23 minutes.
Supposed to be a rest day but every year on the 26th, Jess ropes me into a partner WOD for her birthday. It usually works out well because it is all b/w and gymnastics stuff that I could use the work on.
This year, we did the 12 days of Christmas
1 Plate Push
2 Wall Climbs
3 Burpee Box Jumps (24)
4 Inverted Burpees
5 Wallballs
6 Slamballs
7 T2B
8 KBS (Heavy)
9 Pullups
10 OHD Lunges
11 Over The Box Jumps (24)
1200m Row
*I mainly did the plate pushes, wallballs, T2B, and Pullups, I made Jess do all the other shit that I don't like. Didn't push to hard, just kept moving. Finished in 23 minutes.
Tuesday, December 24, 2013
24 December
Training (2p)
A. Power snatch; build to a max
*205/215/225/235/245(PR)
*These felt great. At least something positive is coming from my knee.....
*Video
+
Open workout 13.1
*174 Reps (24 Snatches @ 165#)
*This was 2 reps less than what I got in the Open. I hit my 75# snatches (12-10-8). My 135# Snatches in 4s up to 28 and then a double. My 165# snatches were 3-6-9-12-15-18-20-22-23-24. No misses. I really slowed down at my 12th snatch at 165#, 15 minutes kind of felt like my limit aerobically and then I started to shut down a bit. Overall feel good about the score. Breathing will get better in the next month or so I am sure.
A. Power snatch; build to a max
*205/215/225/235/245(PR)
*These felt great. At least something positive is coming from my knee.....
*Video
+
Open workout 13.1
*174 Reps (24 Snatches @ 165#)
*This was 2 reps less than what I got in the Open. I hit my 75# snatches (12-10-8). My 135# Snatches in 4s up to 28 and then a double. My 165# snatches were 3-6-9-12-15-18-20-22-23-24. No misses. I really slowed down at my 12th snatch at 165#, 15 minutes kind of felt like my limit aerobically and then I started to shut down a bit. Overall feel good about the score. Breathing will get better in the next month or so I am sure.
Monday, December 23, 2013
23 December
Training (3p)
Row 500m @ 85%
rest 2m, x10
*I think I may have been a second slower than I should have tried for but towards the end, it got a little tougher. Anything at 1:40 would have been more than 85% at the end. I could have made it a few more rounds before falling off the 1:42 pace.
-1:41.9
-1:41.8
-1:41.8
-1:41.7
-1:41.7
-1:41.8
-1:41.5
-1:41.6
-1:41.5
-1:41.5
Row 500m @ 85%
rest 2m, x10
*I think I may have been a second slower than I should have tried for but towards the end, it got a little tougher. Anything at 1:40 would have been more than 85% at the end. I could have made it a few more rounds before falling off the 1:42 pace.
-1:41.9
-1:41.8
-1:41.8
-1:41.7
-1:41.7
-1:41.8
-1:41.5
-1:41.6
-1:41.5
-1:41.5
Saturday, December 21, 2013
21 Dec
Training AM Session (1030a)
A. Front squat; 5, 4, 3, 2, 1; rest 3 min
255/275/295/305/315
*Stayed conservative here, felt pretty good but still can't get the bounce out of the bottom.
B1. Thrusters 15 for time x5; rest 90 seconds (115)
B2. CTB chin ups; 10 unbroken x5; rest 20 seconds
B3. Muscle ups; 5 unbroken x5; rest 4 min
*Complete, all U/B and felt pretty easy. Last 2 sets got me breathing hard but nowhere near failing or having to break anything up.
PM
50-40-30-20-10
unbroken wall balls
sit ups
*11:22
*Had to sub 30-20-10 Sit-Ups to T2B (15-10-10), my tailbone starting bothering me quite a bit. Wallballs felt fine. Didn't need any extra break coming off the situps.
A. Front squat; 5, 4, 3, 2, 1; rest 3 min
255/275/295/305/315
*Stayed conservative here, felt pretty good but still can't get the bounce out of the bottom.
B1. Thrusters 15 for time x5; rest 90 seconds (115)
B2. CTB chin ups; 10 unbroken x5; rest 20 seconds
B3. Muscle ups; 5 unbroken x5; rest 4 min
*Complete, all U/B and felt pretty easy. Last 2 sets got me breathing hard but nowhere near failing or having to break anything up.
PM
50-40-30-20-10
unbroken wall balls
sit ups
*11:22
*Had to sub 30-20-10 Sit-Ups to T2B (15-10-10), my tailbone starting bothering me quite a bit. Wallballs felt fine. Didn't need any extra break coming off the situps.
Friday, December 20, 2013
20 Dec
Training (10a)
A. Power snatch; 10 unbroken x4; rest 2 min (increase weight per set)
*135/145/155/165
B. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
*225/245/265/285/295
*First time hitting these in a while, felt ok, knee was a little unstable on the catch but got better.
+
5-10-15-20-15-10-5
CTB chin ups
Burpee box jumps 20" (Step down)
*11:42
*C2B were all U/B except for the 20(13-7)
A. Power snatch; 10 unbroken x4; rest 2 min (increase weight per set)
*135/145/155/165
B. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
*225/245/265/285/295
*First time hitting these in a while, felt ok, knee was a little unstable on the catch but got better.
+
5-10-15-20-15-10-5
CTB chin ups
Burpee box jumps 20" (Step down)
*11:42
*C2B were all U/B except for the 20(13-7)
Wednesday, December 18, 2013
17 December
Training AM Session (1030a)
A. Muscle ups; 30 for time
*3:59
*Huge PR here, not sure where it came from but I will take it. I went 10-13-16-19-22-25-28-30.
*No Misses
*Bodyweight was 244 for today.
B. Parallete hspu; 30 for time
*7:04
*Used Red Parraletes with 1 Abmat, probably a 8-10" deficit. Kicked my ass.
C. 20 sets of 5 CTB for time
*6:48
*Again, a huge improvement from before. Fell apart last 3 sets or else would have been quite a bit faster.
Training PM Session (3p)
*Back was really tight and took forever to loosen up.
50-40-30-20-10
thrusters 45#
kbs 1.5 pood
*13:48
*This was fine thru 50-40-30 but then my back got super tight towards the end of 30 and then the 20 and 10.
A. Muscle ups; 30 for time
*3:59
*Huge PR here, not sure where it came from but I will take it. I went 10-13-16-19-22-25-28-30.
*No Misses
*Bodyweight was 244 for today.
B. Parallete hspu; 30 for time
*7:04
*Used Red Parraletes with 1 Abmat, probably a 8-10" deficit. Kicked my ass.
C. 20 sets of 5 CTB for time
*6:48
*Again, a huge improvement from before. Fell apart last 3 sets or else would have been quite a bit faster.
Training PM Session (3p)
*Back was really tight and took forever to loosen up.
50-40-30-20-10
thrusters 45#
kbs 1.5 pood
*13:48
*This was fine thru 50-40-30 but then my back got super tight towards the end of 30 and then the 20 and 10.
Monday, December 16, 2013
16 December
Training (2p)
A. Squat clean; 5 reps on the min for 10 min @135#
*Power cleaned 5 Reps OTM @ 155#. Felt good.
B. Squat snatch; 3 reps on the min for 10 min @145#
*Power Snatched 3 Reps OTM @ 145#, not bad.
C1. Back squat; 3, 2, 1, 3, 2, 1; rest 2 min
C2. Power snatch 6x1; rest 2 min
*175/190/205/215/220x
*These felt better than last week.
+
Airdyne 3 min for calories
*114 Cals
*Def not my best score here. Didn't have much in the legs which was a little surprising. My 20 Second sprints felt the best they ever have a few weeks ago but my power over a medium time domain is just not there.
A. Squat clean; 5 reps on the min for 10 min @135#
*Power cleaned 5 Reps OTM @ 155#. Felt good.
B. Squat snatch; 3 reps on the min for 10 min @145#
*Power Snatched 3 Reps OTM @ 145#, not bad.
C2. Power snatch 6x1; rest 2 min
*175/190/205/215/220x
*These felt better than last week.
+
Airdyne 3 min for calories
*114 Cals
*Def not my best score here. Didn't have much in the legs which was a little surprising. My 20 Second sprints felt the best they ever have a few weeks ago but my power over a medium time domain is just not there.
Saturday, December 14, 2013
14 December
Training Session (12p)
5 rounds for time:
Run 400m Monsoon Outside, Rowed 500m each round
16 front squat 205# (from ground)
8 burpees
*20:44
*Power Cleaned and FS instead of squat clean first reps which made this a little harder. Knee seemed to hold up pretty well.
5 rounds for time:
16 front squat 205# (from ground)
8 burpees
*20:44
*Power Cleaned and FS instead of squat clean first reps which made this a little harder. Knee seemed to hold up pretty well.
Friday, December 13, 2013
13 December
Training AM Session (10a)
A. 10 muscle ups for time x5; rest 4 min
*These felt pretty solid today, tried for big sets to see how I could recover.
*10 (32 Seconds)
*10 (32 Seconds)
*10 (34 Seconds)
*9-1 (46 Seconds)
*7-2-1 (1:07)
*Started to fall apart between 40-50 muscle-ups.
+
12 min amrap:
6 hspu
6 CTB chin ups
*12+6
*Last week C2B felt better than ever, today, pull felt pretty weak and I had trouble breathing on this one which was a surprise.
Training Session PM (3p)21-15-9
deadlift 315#
box jump 30"
*5:48
*Stepped down all box jumps to take it easy on the knee. I thought DL felt decent, not great, but better than I anticipated.
*Went 13-4-4 , 5-5-5 , 9
A. 10 muscle ups for time x5; rest 4 min
*These felt pretty solid today, tried for big sets to see how I could recover.
*10 (32 Seconds)
*10 (32 Seconds)
*10 (34 Seconds)
*9-1 (46 Seconds)
*7-2-1 (1:07)
*Started to fall apart between 40-50 muscle-ups.
+
12 min amrap:
6 hspu
6 CTB chin ups
*12+6
*Last week C2B felt better than ever, today, pull felt pretty weak and I had trouble breathing on this one which was a surprise.
Training Session PM (3p)21-15-9
deadlift 315#
box jump 30"
*5:48
*Stepped down all box jumps to take it easy on the knee. I thought DL felt decent, not great, but better than I anticipated.
*Went 13-4-4 , 5-5-5 , 9
Wednesday, December 11, 2013
11 December
Training 3p
A. Power snatch clusters 3.3.3x5; rest 20 seconds/rest 3 min
*165/175/185/190/195
B. Deadlift @31x1; 2-3x5; rest 3 min
*315/335/365/395/395
*Felt pretty heavy
3 rounds for time:
25 kbs 2 pood
25 burpees
*6:50
*Everything u/b but burpees slowed down in 3rd round.
A. Power snatch clusters 3.3.3x5; rest 20 seconds/rest 3 min
*165/175/185/190/195
B. Deadlift @31x1; 2-3x5; rest 3 min
*315/335/365/395/395
*Felt pretty heavy
3 rounds for time:
25 kbs 2 pood
25 burpees
*6:50
*Everything u/b but burpees slowed down in 3rd round.
Tuesday, December 10, 2013
10 December
Training AM Session (1030a)
A. Muscle ups; 5 on the odd min/2 on the even min for 16 min (take an
extra min rest if you fail)
*Complete, felt a little better than last week but still tough towards the end.
B1. Parallete hspu; 6 for time x6; rest 2 min
*Complete, all u/b
B2. CTB chin ups 17 for time x6; rest 2 min
*Complete, all u/b and between 20-22 seconds. Best these have felt in a long time.
C. 50 strict hspu for time
*7:29
*12/16/19/23/27/30/32/34/37/39/41/42/43/44/46/48/50
*Shoulders were smoked at about the halfway point
Training PM Session (3p)
For time:
75 wall balls
25 OHS 185#
75 wall balls
*8:48
*First 75 U/B - OHS were 8/18/25
*Second 75 were 35/55/75
*Felt pretty good, no issues with the knee. I feel like WB and OHS are fine. It is just the falling under and catching heavy loads is what is irritating my knee right now.
A. Muscle ups; 5 on the odd min/2 on the even min for 16 min (take an
extra min rest if you fail)
*Complete, felt a little better than last week but still tough towards the end.
B1. Parallete hspu; 6 for time x6; rest 2 min
*Complete, all u/b
B2. CTB chin ups 17 for time x6; rest 2 min
*Complete, all u/b and between 20-22 seconds. Best these have felt in a long time.
C. 50 strict hspu for time
*7:29
*12/16/19/23/27/30/32/34/37/39/41/42/43/44/46/48/50
*Shoulders were smoked at about the halfway point
Training PM Session (3p)
For time:
75 wall balls
25 OHS 185#
75 wall balls
*8:48
*First 75 U/B - OHS were 8/18/25
*Second 75 were 35/55/75
*Felt pretty good, no issues with the knee. I feel like WB and OHS are fine. It is just the falling under and catching heavy loads is what is irritating my knee right now.
Monday, December 9, 2013
9 December
Training (1030a)
A. Squat clean; build to a tough single
*Built to 285# and called it there. Knee just doesn't feel good/stable catching in the squat.
B. Squat snatchl build to a 3rm TnG
*Stopped at 185#
C1. Back squat; 5x5; rest 2 min
*225/225/245/275/275
C2. Power snatch 5x1; rest 2 min
*185/195/205/215/215
+
Airdyne sprint
20 seconds @100%
rest 2:40
x6
*Average Watts - 1523 - 1563 - 1590 - 1476 - 1460 - 1473
*These numbers were all better than last weeks average watts. My legs got really jacked up after the 4th one. I feel like I can generate way more power than I have ever been able to on this right now, not sure why.
*I really think I am need to take another 7-10 days off of catching load deep in the squat. My knee still swells up quite a bit after squat cleans or squat snatches or heavy back squats. I think the best option is to sub power for anything that is squat and see if I can't give my knee a little break. Any issues with that?
A. Squat clean; build to a tough single
*Built to 285# and called it there. Knee just doesn't feel good/stable catching in the squat.
B. Squat snatchl build to a 3rm TnG
*Stopped at 185#
C1. Back squat; 5x5; rest 2 min
*225/225/245/275/275
C2. Power snatch 5x1; rest 2 min
*185/195/205/215/215
+
Airdyne sprint
20 seconds @100%
rest 2:40
x6
*Average Watts - 1523 - 1563 - 1590 - 1476 - 1460 - 1473
*These numbers were all better than last weeks average watts. My legs got really jacked up after the 4th one. I feel like I can generate way more power than I have ever been able to on this right now, not sure why.
*I really think I am need to take another 7-10 days off of catching load deep in the squat. My knee still swells up quite a bit after squat cleans or squat snatches or heavy back squats. I think the best option is to sub power for anything that is squat and see if I can't give my knee a little break. Any issues with that?
Sunday, December 8, 2013
7 December
Training (12p)
20 min amrap:
20 thrusters 155#
20 burpees
20 DB power snatch 70# (10/hand)
*3+5 Thrusters
*Holy shit this hurt. Lower back got tight during the last 4-5 minutes. Thrusters got heavy...Snatches didn't hurt that bad and burpees were steady.
20 min amrap:
20 thrusters 155#
20 burpees
20 DB power snatch 70# (10/hand)
*3+5 Thrusters
*Holy shit this hurt. Lower back got tight during the last 4-5 minutes. Thrusters got heavy...Snatches didn't hurt that bad and burpees were steady.
Friday, December 6, 2013
6 December
Training AM Session (10a)
A. 12 muscle ups for time x4; rest 4:30
*1:11 (6-3-3) - 1:20 (6-3-2-1) - 1:24 (4-3-2-2-1) - 1:45 (Singles)
*Didn't feel as good as last week, not sure why.
+
30-20-10
CTB chin ups
21-14-7
strict hspu
*8:59
*C2B were really tough. The set of 30 felt terrible and then get better for 20 and 10.
PM (Training Session)
7-6-5-4-3-2-1
Power clean and jerk 225#
14-12-10-8-6-4-2
Box jumps 24"
*8:05
*All fast singles for the C&J. Box Jumps felt alright, knee didn't feel real explosive.
A. 12 muscle ups for time x4; rest 4:30
*1:11 (6-3-3) - 1:20 (6-3-2-1) - 1:24 (4-3-2-2-1) - 1:45 (Singles)
*Didn't feel as good as last week, not sure why.
+
30-20-10
CTB chin ups
21-14-7
strict hspu
*8:59
*C2B were really tough. The set of 30 felt terrible and then get better for 20 and 10.
PM (Training Session)
7-6-5-4-3-2-1
Power clean and jerk 225#
14-12-10-8-6-4-2
Box jumps 24"
*8:05
*All fast singles for the C&J. Box Jumps felt alright, knee didn't feel real explosive.
Wednesday, December 4, 2013
4 December
Training AM Session (10a)
A. Power snatch clusters 5.5.5x5; rest 30 seconds/rest 3 min
*165 for all, got really tough towards the end.
B. Deadlift @31x1; 4-5x5; rest 3 min
*275/305/335/350/350
*These felt alright, back started to get a little tight so didn't push it too much.
C. Good mornings @33x1; 4-5x5; rest 3 min
*Decided against these to save the back for PM
Training PM Session (5p)
35-25-15
Power snatch 95#
burpees
*10:30
*Hands were pretty tore up from earlier but felt alright here. Smaller sets on the PS and tried to stay consistent on the burpees.
A. Power snatch clusters 5.5.5x5; rest 30 seconds/rest 3 min
*165 for all, got really tough towards the end.
B. Deadlift @31x1; 4-5x5; rest 3 min
*275/305/335/350/350
*These felt alright, back started to get a little tight so didn't push it too much.
*Decided against these to save the back for PM
Training PM Session (5p)
35-25-15
Power snatch 95#
burpees
*10:30
*Hands were pretty tore up from earlier but felt alright here. Smaller sets on the PS and tried to stay consistent on the burpees.
Tuesday, December 3, 2013
3 December
Training AM Session (1030a)
A. Muscle ups; 5 on the odd min/2 on the even min for 15 min (take an
extra min rest if you fail)
*Made it through everything. 54 Muscle-Ups. This is the best they have felt in as long as I can remember.
B1. Parallete hspu; 5 for time x6; rest 2 min
*Did these on 3 45s/side. Bicep has felt good, just didn't want to aggravate it with Paralettes. I did 6 and they felt really good.
B2. CTB chin ups 15 for time x6; rest 2 min
*Complete, all u/b. Again, felt good.
C. 100 push press for time 75#
*2:09
*60-72-82-100
*Felt good, triceps got sore quick.
Training PM Session (3p)
For time:
30 squat clean 95#
30 squat clean 135#
30 squat clean 175#
*DNF at 12 minutes
*Made it through 15 SC at 175#. My back lit up about half way through the 135 reps. Got super tight at 175. Sucked it up through 15 and then decided to be smart and cut my losses.
A. Muscle ups; 5 on the odd min/2 on the even min for 15 min (take an
extra min rest if you fail)
*Made it through everything. 54 Muscle-Ups. This is the best they have felt in as long as I can remember.
B1. Parallete hspu; 5 for time x6; rest 2 min
*Did these on 3 45s/side. Bicep has felt good, just didn't want to aggravate it with Paralettes. I did 6 and they felt really good.
B2. CTB chin ups 15 for time x6; rest 2 min
*Complete, all u/b. Again, felt good.
C. 100 push press for time 75#
*2:09
*60-72-82-100
*Felt good, triceps got sore quick.
Training PM Session (3p)
For time:
30 squat clean 95#
30 squat clean 135#
30 squat clean 175#
*DNF at 12 minutes
*Made it through 15 SC at 175#. My back lit up about half way through the 135 reps. Got super tight at 175. Sucked it up through 15 and then decided to be smart and cut my losses.
Monday, December 2, 2013
2 December
Training (1030a)
A. Squat snatch; build to a tough single
*165/190/215/225/235/245x
B. Squat clean; build to a 3rm TnG
*255x3
*This didn't feel good, still have trouble for multiple reps having the confidence to land where I need to.
C. Power clean 5x1; rest 2 min
*275/275/285/290/295
+
Airdyne sprint
20 seconds @100%
rest 2:40
x5
*Average Watts:
-1379
-1493
-1462
-1435
-1358
*This didn't get bad until the 4th one and then it got very painful, very quickly. Took about 10 minutes to recover and actually felt better than I thought I would.
A. Squat snatch; build to a tough single
*165/190/215/225/235/245x
B. Squat clean; build to a 3rm TnG
*255x3
*This didn't feel good, still have trouble for multiple reps having the confidence to land where I need to.
C. Power clean 5x1; rest 2 min
*275/275/285/290/295
+
Airdyne sprint
20 seconds @100%
rest 2:40
x5
*Average Watts:
-1379
-1493
-1462
-1435
-1358
*This didn't get bad until the 4th one and then it got very painful, very quickly. Took about 10 minutes to recover and actually felt better than I thought I would.
Sunday, December 1, 2013
1 December
Training (12p)
Just wanted to stretch out and sweat a little bit today. Hit some FS with Gabe Subry. We did:
1 Pause FS then 2 Front Squats
*225/245/265/285/295
Worked some strict HSPU, small sets with a pause at the bottom. Probably only accumulated 25-30 over a 10 minute period.
Just wanted to stretch out and sweat a little bit today. Hit some FS with Gabe Subry. We did:
1 Pause FS then 2 Front Squats
*225/245/265/285/295
Worked some strict HSPU, small sets with a pause at the bottom. Probably only accumulated 25-30 over a 10 minute period.
Saturday, November 30, 2013
30 December
Training (1230p)
Hosted a L1 Cert this weekend so had to call an audible.
5m To Establish 3RM S2O From Rack
*305x3
*Push Jerked
Rest 2m
5m AMRAP of u/b sets of 3 from the Ground at 80% of 3RM.
*Used 245#
*Completed 8 sets of 3.
Rest 3m
20m EMOM
Even: 20 Calorie Row
Odd: 15 Burpees
*Complete
*This got tough as shit for the last 8 minutes or so.
Hosted a L1 Cert this weekend so had to call an audible.
5m To Establish 3RM S2O From Rack
*305x3
*Push Jerked
Rest 2m
5m AMRAP of u/b sets of 3 from the Ground at 80% of 3RM.
*Used 245#
*Completed 8 sets of 3.
Rest 3m
20m EMOM
Even: 20 Calorie Row
Odd: 15 Burpees
*Complete
*This got tough as shit for the last 8 minutes or so.
Friday, November 29, 2013
29 November
Training AM Session (10a)
AM
A. Front squat clusters 3.3.3x5; rest 1 min/rest 3 min
*225/240/255/270
*This is as heavy as I have gone since my knee surgery. Felt solid, no pain at all, just slowly getting confidence back. Stopped after 4th set, just didn't want to push it.
B. Power clean; 2, 2, 1, 1; rest 2 min
*275/285/295/305
*Felt a little better than last week, still not feeling great.
C. Squat snatch; 30 for time 115#
*2:48
*Squat stamina was limiter here, legs got really heavy after 20.
Training PM Session (3p)
2 rounds for time:
25 thrusters 95#
25 power snatch 95#
*6:44
*17/8 on Thrusters. 6/6/6/7 on PS. 6/6/6/7 on Thrusters and 6/6/6/7 on PS. Felt alright, not much explosion out of the hole on thrusters yet.
AM
A. Front squat clusters 3.3.3x5; rest 1 min/rest 3 min
*225/240/255/270
*This is as heavy as I have gone since my knee surgery. Felt solid, no pain at all, just slowly getting confidence back. Stopped after 4th set, just didn't want to push it.
B. Power clean; 2, 2, 1, 1; rest 2 min
*275/285/295/305
*Felt a little better than last week, still not feeling great.
C. Squat snatch; 30 for time 115#
*2:48
*Squat stamina was limiter here, legs got really heavy after 20.
Training PM Session (3p)
2 rounds for time:
25 thrusters 95#
25 power snatch 95#
*6:44
*17/8 on Thrusters. 6/6/6/7 on PS. 6/6/6/7 on Thrusters and 6/6/6/7 on PS. Felt alright, not much explosion out of the hole on thrusters yet.
Wednesday, November 27, 2013
27 November
Training (3p)
A. Muscle ups; 1-5 on the min for 15 min (try to achieve more reps
than last week total)
*4-4-4-4-4-2-2-2-2-2-2-3-4-3
*42 Reps
*These felt pretty good, I think this was about 4-5 reps more than last week.
+
For time:
40 knees to elbow
40 toes to bar
40 CTB chin ups
*8:26
*This was brutal. K2E were fine but coming off the K2E and into the T2B, broke sets into 5s until 30 and then 3s. C2B were by far the worst, had a really hard time butterflying any of them.
A. Muscle ups; 1-5 on the min for 15 min (try to achieve more reps
than last week total)
*4-4-4-4-4-2-2-2-2-2-2-3-4-3
*42 Reps
*These felt pretty good, I think this was about 4-5 reps more than last week.
+
For time:
40 knees to elbow
40 toes to bar
40 CTB chin ups
*8:26
*This was brutal. K2E were fine but coming off the K2E and into the T2B, broke sets into 5s until 30 and then 3s. C2B were by far the worst, had a really hard time butterflying any of them.
Tuesday, November 26, 2013
26 November
Training (AM Session) 10a
AM
A. Power clean; 2, 2, 2, 1, 1, 1; rest 2 min
*265/280/290/300/310x/310x
*Again, pulling feels good, just not confident sticking the heavier loads.
B. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min
*185/215/235/245/255
C. Push jerk; 4-6x5; rest 2 min
*235x6/245x5/245x4/245x5/245x5
*TnG for all these, most felt pretty good, some were a little sloppy with my timing.
+
3-5-7-9-7-5-3
unbroken hang power clean ladder for time 185#
*2:48
*Felt pretty good here, this was about as fast as I could of pushed the pace at this point.
Training (PM Session) 2p
PM
20 min amrap:
20 hspu
20 burpees
20 box jumps 20" (step down)
20 calories airdyne
*4 Rounds
*HSPU were limiter here, went U/B - 5/5/5/5 - 4/4/4/4/2/2 - and then 5s
*Breathing also got a little rough during the last 8 minutes or so.
AM
A. Power clean; 2, 2, 2, 1, 1, 1; rest 2 min
*265/280/290/300/310x/310x
*Again, pulling feels good, just not confident sticking the heavier loads.
B. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min
*185/215/235/245/255
C. Push jerk; 4-6x5; rest 2 min
*235x6/245x5/245x4/245x5/245x5
*TnG for all these, most felt pretty good, some were a little sloppy with my timing.
+
3-5-7-9-7-5-3
unbroken hang power clean ladder for time 185#
*2:48
*Felt pretty good here, this was about as fast as I could of pushed the pace at this point.
Training (PM Session) 2p
PM
20 min amrap:
20 hspu
20 burpees
20 box jumps 20" (step down)
20 calories airdyne
*4 Rounds
*HSPU were limiter here, went U/B - 5/5/5/5 - 4/4/4/4/2/2 - and then 5s
*Breathing also got a little rough during the last 8 minutes or so.
Monday, November 25, 2013
25 November
Training (2p)
A. Squat clean; build to a tough single
*225/245/265/285/300(x)
*It felt better as I got heavier but with the inflammation in the knee, I still can't catch as deep as I would like. My pulling actually feels pretty solid, just can't get under it confidently. Getting there.
B. Drop to 80% of heaviest comfortable load form a and perform 10
singles; rest 1 min
*245#
C. 1 squat snatch on the min for 15 min (155-225#)
*165 - 2 Reps
*175 - 2 Reps
*185 - 2 Reps
*195 - 2 Reps
*205 - 2 Reps
*215 - 2 Reps
*225 - 2 Reps
*235 - 1 Rep
No Misses.
D. 30 front squat for time 225#
*3:18
*7-12-16-20-25-30
*Even though I had the surgery within 48 hours of messing up my knee, it has definitely been a bit longer of a process getting my strength back. I have plenty of time but it is surprising how much shit you lose with having to take 2 weeks off of squatting. All these crazy people that take years and years off of working on their health, I can't imagine how helpless/useless they are out in the real world.
A. Squat clean; build to a tough single
*225/245/265/285/300(x)
*It felt better as I got heavier but with the inflammation in the knee, I still can't catch as deep as I would like. My pulling actually feels pretty solid, just can't get under it confidently. Getting there.
B. Drop to 80% of heaviest comfortable load form a and perform 10
singles; rest 1 min
*245#
C. 1 squat snatch on the min for 15 min (155-225#)
*165 - 2 Reps
*175 - 2 Reps
*185 - 2 Reps
*195 - 2 Reps
*205 - 2 Reps
*215 - 2 Reps
*225 - 2 Reps
*235 - 1 Rep
No Misses.
D. 30 front squat for time 225#
*3:18
*7-12-16-20-25-30
*Even though I had the surgery within 48 hours of messing up my knee, it has definitely been a bit longer of a process getting my strength back. I have plenty of time but it is surprising how much shit you lose with having to take 2 weeks off of squatting. All these crazy people that take years and years off of working on their health, I can't imagine how helpless/useless they are out in the real world.
Saturday, November 23, 2013
22 November
Training AM Session (10a)
A. Front squat clusters 5.5.5x5; rest 1 min/rest 3 min
*205/205/215/215
*Stopped after 4 sets. Knee felt good but just didn't want to push too much.
B. Power clean; 3, 2, 1; rest 2 min
*250/275/290
*Lost alot of strength here
C. Squat snatch; 10 for time 115# x3; rest 2 min
*Complete, all U/B
*Not confident catching really deep, need to keep working this
PM Training Session (3p)
3 rounds for time:
35 unbroken thrusters 45#
35 sit ups 16 GHD Sit-ups
*7:01
*Subbed GHD's for Abmats. Abmats jack up my tailbone and will cause issues so I just did 16 GHD's which I thought would be comprable. The thrusters f'ed me up. Had to take about 30 seconds before picking up that bar. My squat capacity is just poor right now. It will get better, just much different than what I am used to.
*Body is really sore. Woke up Saturday and decided that I am going to take a rest day today and tomorrow. Back at it now for 2 weeks and my recovery just isn't there. Back/ass/quads/abs are all pretty fried. Could go through the motions today but that would be about the extent of it. Decided a rest day is the best option. Will be fresh for another week Monday.
![]() |
Making sure I was getting depth on my Front Squats |
A. Front squat clusters 5.5.5x5; rest 1 min/rest 3 min
*205/205/215/215
*Stopped after 4 sets. Knee felt good but just didn't want to push too much.
B. Power clean; 3, 2, 1; rest 2 min
*250/275/290
*Lost alot of strength here
C. Squat snatch; 10 for time 115# x3; rest 2 min
*Complete, all U/B
*Not confident catching really deep, need to keep working this
PM Training Session (3p)
3 rounds for time:
35 unbroken thrusters 45#
*7:01
*Subbed GHD's for Abmats. Abmats jack up my tailbone and will cause issues so I just did 16 GHD's which I thought would be comprable. The thrusters f'ed me up. Had to take about 30 seconds before picking up that bar. My squat capacity is just poor right now. It will get better, just much different than what I am used to.
*Body is really sore. Woke up Saturday and decided that I am going to take a rest day today and tomorrow. Back at it now for 2 weeks and my recovery just isn't there. Back/ass/quads/abs are all pretty fried. Could go through the motions today but that would be about the extent of it. Decided a rest day is the best option. Will be fresh for another week Monday.
Thursday, November 21, 2013
20 November
Training (2p)
A. Muscle ups; 1-5 on the min for 15 min (start with bigger sets in
beginning, then small in the middle, then bigger at the end)
*This went well, took it a little conservative and it ended up feeling pretty good.
3-4-3-4-3-2-1-2-1-2-1-3-3-3-5
*40 Total
+
5 rounds for time:
10 CTB chin ups
Run 200m
10 toes to bar
250m row
*13:18
*First 3 rounds were pretty aggressive, U/B on all. Had to break pullups 6-4 on 4th and 5th set. This was a good thing I think. Usually, I end up going U/B on workouts like this and I always wonder how much more I could have pushed. Once I force myself to break, I know there was no way possible to go faster for me. Obviously, others can do this faster, but for me, this was about as fast as I can go.
A. Muscle ups; 1-5 on the min for 15 min (start with bigger sets in
beginning, then small in the middle, then bigger at the end)
*This went well, took it a little conservative and it ended up feeling pretty good.
3-4-3-4-3-2-1-2-1-2-1-3-3-3-5
*40 Total
+
5 rounds for time:
10 CTB chin ups
Run 200m
10 toes to bar
250m row
*13:18
*First 3 rounds were pretty aggressive, U/B on all. Had to break pullups 6-4 on 4th and 5th set. This was a good thing I think. Usually, I end up going U/B on workouts like this and I always wonder how much more I could have pushed. Once I force myself to break, I know there was no way possible to go faster for me. Obviously, others can do this faster, but for me, this was about as fast as I can go.
Tuesday, November 19, 2013
19 November
Training AM Session (10a)
A. Power snatch; 2, 2, 2, 1, 1, 1; rest 2 min
*205x2/205x2/210x2/215x1/220(miss)/220x1
*Feeling better here, still a little weak in the catch and slow turnover.
B. Clean pulls; 5, 4, 3, 2, 1; rest 3 min
*285x5/305x5/320x3/330x2/340x1
C. Push jerk; 6-8x5; rest 2 min
*205x8/225x6/235x6/245x6/245x6
*These actually felt pretty solid today. Was able to TnG on all but my 4th set.
D. 10-->1 unbroken deadlift ladder for time 315#
*4:34
Training PM Session (3p)
PM
For time:
50 ring dips
50 KBS 2 pood
50 burpees
50 back extensions
50 hspu
*15:33
*Lower back got really tight on HSPU. Had a really tough time moving around during HSPU.
Ring Dips were: 12/22/30/36/42/46/49/50
KBS: U/B
Burpees: Slow pace, didn't stop moving
BE: 37/44/50
HSPU: Sets of 5, slow.
A. Power snatch; 2, 2, 2, 1, 1, 1; rest 2 min
*205x2/205x2/210x2/215x1/220(miss)/220x1
*Feeling better here, still a little weak in the catch and slow turnover.
B. Clean pulls; 5, 4, 3, 2, 1; rest 3 min
*285x5/305x5/320x3/330x2/340x1
C. Push jerk; 6-8x5; rest 2 min
*205x8/225x6/235x6/245x6/245x6
*These actually felt pretty solid today. Was able to TnG on all but my 4th set.
D. 10-->1 unbroken deadlift ladder for time 315#
*4:34
Training PM Session (3p)
PM
For time:
50 ring dips
50 KBS 2 pood
50 burpees
50 back extensions
50 hspu
*15:33
*Lower back got really tight on HSPU. Had a really tough time moving around during HSPU.
Ring Dips were: 12/22/30/36/42/46/49/50
KBS: U/B
Burpees: Slow pace, didn't stop moving
BE: 37/44/50
HSPU: Sets of 5, slow.
Monday, November 18, 2013
18 November
Training (2p)
A. Squat snatch; build to a tough single
*135/165/185/205/220/230/235
*No misses. Pull still feels weak and I am a little hesitant to catch deep in my squat but getting better every day.
B. Drop to 80% of heaviest comfortable load form a and perform 10
singles; rest 1 min
*Used 185#, missed my first one and then hit everything else.
C. 1 squat clean on the min for 15 min (205-265#)
*Complete, worked up to 255# and skipped a few minutes of heavier cleans just to make sure I didn't overwork my knee. Felt pretty good, just still not super comfortable deep in the squat.
+
3 rounds for time:
10 hang squat clean 135#
30 double unders
*2:26
*u/b and felt fine.
*Will post vid tomorrow
A. Squat snatch; build to a tough single
*135/165/185/205/220/230/235
*No misses. Pull still feels weak and I am a little hesitant to catch deep in my squat but getting better every day.
B. Drop to 80% of heaviest comfortable load form a and perform 10
singles; rest 1 min
*Used 185#, missed my first one and then hit everything else.
C. 1 squat clean on the min for 15 min (205-265#)
*Complete, worked up to 255# and skipped a few minutes of heavier cleans just to make sure I didn't overwork my knee. Felt pretty good, just still not super comfortable deep in the squat.
+
3 rounds for time:
10 hang squat clean 135#
30 double unders
*2:26
*u/b and felt fine.
*Will post vid tomorrow
Saturday, November 16, 2013
16 November
Training (12p)
A. 18m EMOM
Min 1: 14 KBS Snatches (7 per arm), 2 Pood
Min 2: 12 T2B
Min 3: 10 Bench Press (185#)
*Complete, felt fine. Subbed this for the squatting and strict pullups, knee wasn't ready to squat again so just rested it and worked some skills.
B.
21-15-9
DL (315)
Strict Ring Dips
*9:17
*This didn't feel very good at all, DL were really heavy. Mentally it's tough to try and get back into it, just need to keep grinding and mentally getting back to the workload and intensity I was at prior to the knee setback. All good here, no worries.
![]() |
My future training partners... |
Min 1: 14 KBS Snatches (7 per arm), 2 Pood
Min 2: 12 T2B
Min 3: 10 Bench Press (185#)
*Complete, felt fine. Subbed this for the squatting and strict pullups, knee wasn't ready to squat again so just rested it and worked some skills.
B.
21-15-9
DL (315)
Strict Ring Dips
*9:17
*This didn't feel very good at all, DL were really heavy. Mentally it's tough to try and get back into it, just need to keep grinding and mentally getting back to the workload and intensity I was at prior to the knee setback. All good here, no worries.
Friday, November 15, 2013
15 November
Training (1p)
A. Power clean x1/Hang power clean x1/push jerk x1/Split jerk x1;
build to a moderate effort single of the comlex
*265#, this felt alright, probably heavier than moderate.
B. Split jerk; 1 on the 45 seconds for 30 reps 205-245#
*205# x10, 225# x10, 245# x10
*This felt alright, just a little rusty.
+
For time:
30 power clean and jerk 135#
30 burpees
30 wall balls
30 power snatch 135#
*9:56
*this hurt about as bad as I thought it was going to. Grace went alright, took it sets of 5-6. Burpees kept moving, pretty slow pace. WB went 20-10 to try and save my shoulders. Hit some triples and doubles for the first 10 of Isabel and then went to singles for the rest of the reps.
A. Power clean x1/Hang power clean x1/push jerk x1/Split jerk x1;
build to a moderate effort single of the comlex
*265#, this felt alright, probably heavier than moderate.
B. Split jerk; 1 on the 45 seconds for 30 reps 205-245#
*205# x10, 225# x10, 245# x10
*This felt alright, just a little rusty.
+
For time:
30 power clean and jerk 135#
30 burpees
30 wall balls
30 power snatch 135#
*9:56
*this hurt about as bad as I thought it was going to. Grace went alright, took it sets of 5-6. Burpees kept moving, pretty slow pace. WB went 20-10 to try and save my shoulders. Hit some triples and doubles for the first 10 of Isabel and then went to singles for the rest of the reps.
Wednesday, November 13, 2013
13 November
Training (2p)
A. Squat snatch/back squat/front squat/squat clean "play" 15-20 min
*Back Squat, 11x1, 4x5 (225/225/245/245)
*Felt better than last week, still feels weak but getting better
*Snatch Practice, worked up to 185 and felt pretty good. Pull is weak and catch is a little soft but it will come back quick.
B. Muscle ups; 20 for time x3; rest 5 min
*3:26
*3:31
*Shoulders just not ready for 60 yet. Feeling better than last week but decided to call it after 2 rounds.
+
10 rounds for time:
run 200m
10 burpees
*13:23
*Engine just isn't where it used to be, will just need to be patient as everything falls back into place. No hurry, just need to keep things in perspective.
A. Squat snatch/back squat/front squat/squat clean "play" 15-20 min
*Back Squat, 11x1, 4x5 (225/225/245/245)
*Felt better than last week, still feels weak but getting better
*Snatch Practice, worked up to 185 and felt pretty good. Pull is weak and catch is a little soft but it will come back quick.
B. Muscle ups; 20 for time x3; rest 5 min
*3:26
*3:31
*Shoulders just not ready for 60 yet. Feeling better than last week but decided to call it after 2 rounds.
+
10 rounds for time:
run 200m
10 burpees
*13:23
*Engine just isn't where it used to be, will just need to be patient as everything falls back into place. No hurry, just need to keep things in perspective.
Tuesday, November 12, 2013
12 November
Training (230p)
Row 500m @85%
rest 2 min
x4
*1:38.9
*1:38.8
*1:38.7
*1:38.9
*This felt fine today, was planning on around 1:40 but it wasn't bad at all rowing the 1:38s.
+
Airdyne 30 seconsd @85%
airdyne 30 seconds @50%
x15
*Kept it around 450ish for the 85% and barely moving for the 50%. 267 Cals.
Row 500m @85%
rest 2 min
x4
*1:38.9
*1:38.8
*1:38.7
*1:38.9
*This felt fine today, was planning on around 1:40 but it wasn't bad at all rowing the 1:38s.
+
Airdyne 30 seconsd @85%
airdyne 30 seconds @50%
x15
*Kept it around 450ish for the 85% and barely moving for the 50%. 267 Cals.
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