31 December

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

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

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

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....

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. 

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. 

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

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. 

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)

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. 

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. 

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. 

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

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. 

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. 

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? 

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. 

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. 

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. 

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. 

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. 

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.