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. 

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. 

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. 

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. 

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. 

22 November

Training AM Session (10a)

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#
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. 

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. 

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. 

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

16 November

Training (12p)

My future training partners...

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. 

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. 

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. 

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. 

11 November

Training (2p)

A. Power snatch; 5 on the min for 10 min 145#
*Complete, felt good

B. Parallete hspu; build to a max depth single strict
*Did a max set with 2 45s on each side, 7

C. Amrap sets of 5 unbroken strict hspu in 10 min
*9 Sets. Big difference between 4 and 5 u/b for me.  Got 14 sets at 4 u/b last week. 

+

3 rounds for time:
25 kbs 2 pood
25 burpees
*6:40
*U/B On KBS

9 Nov

Training (12p)

A. Squat snatch/back squat/front squat/squat clean "play" 15-20 min
*Back Squat 4x5, used 225 and felt pretty good. Def lost some squatting strength
*Snatch, no hands, no feet. Worked up to 155 and felt pretty good catching it deep. 

B. Weighted chin up clusters 4.3.2.1x5; rest 30 seconsd (increase
weight)/rest 4 min
*subbed bent over bb rows here. Weighted chin-ups still aggravate my bicep. 

+

20 min amrap:
10 strict chin ups 12 Pullups
10 ghd sit ups
20 double unders
30 calories rowing
*8 Rounds
*This hurt much worse than I anticipated. 

8 November

Training (3p)

A. Power clean and push jerk; build to a moderate effort double
*265
*This felt alright, a little sloppy but not too bad.  

B. 5 TnG power clean and jerk on the min for 7 min 155#
*Complete, pretty light

+

7-6-5-4-3-2-1
Deadlift 345#
strict hspu
*4:42
*This didn't feel great, first time DL in about 5 weeks. Breathing was rough. Everything U/B but pretty slow transitions and lots of rest. 

Knee still feels good, swelling still there but no pain. Maybe another week and I should be clear for just about everything. 

6 November

Training (3p)

5 Sets @ 60-70-80-90-100%

40 DU's
200m Run
20 KB Snatch (53)
200m Run
15 No-Burpee Box Jumps
40 DU's

*Didn't keep track of time but I remember 60% was around 6:15 and my 100% was 4:15. It was supposed to be a rest day but I was taking Thursday off so I just wanted to keep moving and get a sweat in. 

5 November

Training (3p)

A. Squat snatch/back squat/front squat/squat clean "play" 15-20 min
*Just put together a complex that involved everything...felt pretty good on the knee. 
*3 Muscle Snatch - 3 Snatch Balance - 3 BTN Shoulder Press - 3 BS - 3 Hang PC - 3 Front Squats
*Did 3 sets at 115. 

B. Muscle ups; 10 for time x6; rest 3:30
*60 Seconds (4-3-3)
*72 Seconds (4-3-3)
*63 Seconds (5-3-2)
*67 Seconds (5-3-2)
*87 Seconds (5-2-2-1)
Felt alright, didn't do the last set, hands were getting beat up pretty good. First time doing Muscle-Ups in about 3 weeks. 

+

7 rounds for time:
7 toes to bar
farmers walk 50m 2 pood/hand
*5:51
*Everything U/B and pretty quick. Not sure I can go any faster here. Grip didn't really start to hurt until final round. T2B felt really solid. 

4 November

Training (3p)

Just saw that this was supposed to start tomorrow.....oh well, felt really good, and I have been itching to stay back at it. Knee feels really good, still missing some range of motion and a little swelling but overall, felt fine. 

A. Power snatch; 5 on the min for 10 min 135#
*Complete, felt good

B. Parallete hspu; build to a max depth double strict
*Shoulders are really tight, only hit 5, just didn't feel good on these. 

C. Amrap sets of 4 unbroken strict hspu in 10 min
*14 Sets, about one set every :50
*Felt good here, shoulders got more loose as time went on. 

+
15 min amrap:
Airdyne 30 calories
15 double unders
5 burpees
*7+30 Cals
*Pushed this pretty hard I thought and I felt good. A few more weeks and the breathing will be back. 

3 November

Training (12p)

Julie Foucher worked out at lunch today so I decided to jump in with her and hit what she was doing. 

For Time:
400m Run
Then:
5 Rounds of:
30 Wallballs
5 PC (185)
*10:47
*Subbed T2B instead of the WB. 20-15-20-15-20 For the 5 Rounds. PC were easy and felt fine. T2B didn't feel that bad either. 

Running felt good, anything like power cleans or power snatches are fine. All Gymnastics are fine. DU's are good, KB Swings and Snatches are fine. Really the only thing I should be careful of is catching anything in a full squat or being loaded in a full squat, other than that, game on starting tomorrow. 

2 November

Training (12p)

Level 1 at the box so I hit it at lunch. Hate not being able to throw down with the staff but still need to be smart for the next month or so. 

A. 15-12-9
Power Snatch (115)
BJ (20") - Step Downs
*Not for time
*Went 9-6/7-5/9 on PS and they felt fine. The set-up of the snatch was a little off just because ROM was about 5% short. Box jumps were just steady. No issues at all doing either of these. 

B. 15m EMOM
Min 1: 10 PP @ 155#
Min 2: 20 KB Snatch (2 pood)
Min 3: 30 U/B DU's
*Complete, U/B on everything and it felt pretty solid. 

No soreness post workout in the knee which is a great sign, swelling is getting better everyday.