30 April

Training (2p)

A. Power clean; build to a max
*310, stopped there, felt the feet getting out wide. 

B. 30 power clean for time 225#
*3:14
*All singles and felt pretty fast here. 

C. Split jerk; 1 rep on the 30 seconds for 30 reps @68% 1rm
*225# for all and they were easy. 

+
For time:
30 deadlift 315#
20 strict HSPU
10 power clean 225#
20 strict hspu
30 deadlift 315#
*10:32
*First set of HSPU were 12/8 and the second set was 6/5/4/1/1/1/2
*DL were rough, especially the last 30

29 April

Training (2p)

For Time:
2k Row (6:58)
1 Mile Run (7:20)
100 Cal AD (3:30)
*18:04
*This felt alright, the row hurt a little more than I anticipated overall felt pretty solid. 

OHS Make-Up From Yesterday
*Just built up to 255 and tried to get some exposure, felt fine. 

28 April

Training (230p)


10 min amrap:
16 back squat 275#
8 muscle ups
*3+2
*The BS got pretty miserable

rest 10 min

10 min amrap:
10 OHS 135#
10 CTB pull ups
*6+10 OHS

26 April

Training (12)

Took the day off from the gym and spent 4 hours chipping trees at the new spot...not quite sure which is worse, your programming or cutting down trees for 4 hours. Probably equally shitty.

What It Looks Like Now

10 Months From Now....Hopefully

25 April

Training (1030a)

A. Squat snatch; 15 singles @>80% 1rm; rest 90 seconds
*Used 185# for all, pull felt a little weak. Back was tight from Wednesday's DB Snatch and have spent 4 hours yesterday and today cutting down trees and carrying them to a wood chipper...best excuse I've got. 

B1. Back squat; 5x5; rest 2 min
*275/295/315/335/350
*Back squats felt HEAVY

B2. Bar muscle up 6 for time x5; rest 2 min
*6/6/6/6/6
*These felt good, u/b and fast

+
21-15-9
thrusters 135#
toes to bar
*4:54

23 April

Training (2p)

A. Power snatch; build to a max

*240, surprised I got this, didn't feel good warming up. Caught just above parallel. 

B. 3 power snatch on the min for 10 min 165#

*Complete, not bad

+

21-15-9
DB power snatch 70# (per arm)
burpee box jump 30"

*11:49

*Did 42-30-18 Snatches and it got bad in a hurrry.

22 April

Training (2p)

On the min for 20 min:
Odd- 3 muscle ups
Even- 6 front squat 225#
*Complete, not terrible. Muscle-Ups continue to feel easier than ever

+

On the min for 20 min:
Odd- 8 CTB pull ups
Even- 8 thrusters 135#
*Complete, Thrusters hurt bad towards the end

21 April

Training (2p)

A. Max Load of; 1 Squat Clean, 2 Hang Squat Cleans, 3 Front Squats

*285

*Maybe had 5-10# more

B. 10 Rounds of:

200m Run

250m Row

Rest 90 Seconds

*29:18

*Runs were around 40-44 seconds

*Rows were 47-50 Seconds (1:41 Average)

19 April

Training (12p)

A. 40 muscle ups for time
*7:57
*This felt pretty good but my downfall has always been volume muscle-ups between 24-40. I went 10 and then 4s all the way to 30 and then went 4-3-3. Probably took a little too much rest between the 4s but was afraid of failing. No misses. Had 30 at 5:09 and then it took about 3m for the last 10. Muscle-ups are definitely getting really solid for me and no matter how much I work them, I imagine being 240# will keep me from every being super proficient at high volume gymnastics. 

+

7 rounds for time:
7 hang squat clean 185#
7 gHD sit ups
7 burpee lateral hops over the bar
*13:58
*Not sure what happened here but the HSC slowed me down quite a bit. Broke into 4/3 for middle 5 sets. Just felt heavy today. 

18 April

Training (2p)

A. Deadlift; build to a tough single
*Stopped at 455, felt pretty good. 

B. Power clean; build to a tough single
*Stopped at 310, again, more there but it was tough for sure. 

+

20 min amrap:
20 deadlift 315#
40 hspu
60 calories airdyne
*2+20 DL
*This was interesting for sure, not positive I shouldn't have paced this a little different but I don't think it would have mattered. I took my time the first round on DL and HSPU and made sure I didn't come out too hard. DL got really have and the AD just took time. 

16 April

Training (3p)

10 min amrap @85%
Row 500m
10 burpees
*3+450m Run

rest 5 min

10 min amrap @85%
Run 400m
10 power snatch 95#
*3+Run

rest 5 min

10 min amrap @85%
Airdyne 18 calories
10 Jump Squats
*7 Rounds

rest 5 min

10 min amrap @85%
Row 500m
50 double unders
*3+Row

rest 5 min

10 min amrap @85%
Run 400m
Row 400m
*2 Rounds

Felt fine, probably was a little under 85% for most of it. 

15 April

Training (2p)

A. Hang squat clean clusters 3.3.3x5; rest 30 seconds/rest 3 min
*225/240/250/260/275
*Kind of got pulled around on the 260 and 275 but again, most I have been able to do since surgery. Starting to feel better catching a little deeper. 
*275 Video (Will Post Tonite)



+


30 min amrap:
10 unbroken thrusters 145#
10 box jumps 20"
10 CTB pull ups
50m farmers walk 2 pood/hand
50m prowler push 180# additional external load
*6 Rounds
*Round Times (3:45/5:00/5:45/5:15/6:00/4:15
*This was miserable. The prowler was brutal. First day it rained so the doors were down and it was a sauna in the damn gym. Felt like I paced it right, I rushed the last prowler which made the last round faster but I was useless for about 6 minutes after this ended. 

14 April

Training (2p)

A. Power Snatch; Build to tough single
*225 

B. 5 Sets of 6 TnG PS for time
*3:46
*No misses, tough

C. 100 Strict Press for time @95#
*7:51
*Underestimated this in a big way. This was brutal. 

D. 800m Run
Then 5 RFT
21 KBS (1.5)
15 Pullups
9 S2O (155)
*13:51
*Everything u/b, run was 3:30. Wasn't bad until the 4th and 5th Rounds. 

12 April

Training (12p)

A. DL; 5x5, rest 3m
*385/405/425/445
*Felt pretty good, stopped after 4th set. Back wasn't completely recovered from Friday's beatdown. 

For Time:
1 Mile Run Buy-In

Then 3 Rounds
80 U/B Du's
20 HSPU

Then 500m Row Cash Out
*16:43
*Not sure I could have taken much time off of this. Ran a 6:30 mile, no mistakes on DU's, first 2 sets of HSPU U/B, minimal rest b/w HSPU and DU's....felt good. Anybody going sub 16m here?? I guess if you were a little guy, you may be able to move a little faster through this and maybe sub 16 but can't imagine 200#+ guys doing that right? 

11 April

Training (2p)

A. Squat clean; build to a tough single
*320
*Failed 330 once. This is the heaviest I have squat cleaned since surgery. Felt fine. 

B. Squat snatch; build to a 3rm tng
*225, 235 twice and missed last rep forward like an idiot. Had it and it actually felt easy, just stood up too soon. 

+

5 rounds for time:
6 squat clean 225#
6 burpee muscle ups
*13:18
*Singles on the SC and just tried to stay steady. 

rest 15 min

5 rounds for time
12 thrusters 135#
12 CTB pull ups
*8:36
*U/B on everything until the 5h round and I had to break Thrusters 8/4. This one sucked pretty bad. 

rest 15 min

"Karen"
*5:59
*80-97-116-130-150
*I wanted to punch you in the face at 116 wallballs...lucky your in scottsdale:)

9 April

Training (9a)

Had some friends that are on a reality show with HGTV and they wanted to hit "Fran" today for one of the episodes. Got talked into doing it with them....funny how Fran doesn't even phase me after all the hazing you have put me through over the past few years. 

*2:31

Worked some HSPU and BB Lunges and called it a day. 

8 April

Training (3p)

A. Clean pulls 3x3; rest 2 min
*305/325/345

B. Power snatch; 5 for time 165# x6; rest 2 min
*U/B On all (12-14 seconds)

C. 5 deadlift on the min for 10 min 315#
*Complete, not bad
+
row sprint 30 seconds @100%
rest 3 min
x5
*Average Pace
*1:19.7
*1:18.1
*1:17.7
*1:16.5
*1:17.3

7 April

Training (3p)

A. Front squat; 5x5; rest 2 min
*275/295/305/305/295
*First time heavy here in a few months, felt pretty solid, a little slow and weak out of the hole but knee felt good.

B. Muscle ups; 3 on the min for 15 min
*Complete, easy
*I made a minor adjustment and just tried pulling a bit lower below my chest and it seemed to make a huge difference, have never caught the dip so high. Best my Muscle-Ups have ever felt. I could have easily gone another 10 minutes. 

C1. Heavy Over The Line WB; 15 unbroken x5; rest 30 seconds
*Subbed WB for these...hadn't quite recovered from the 100 Thrusters Saturday...

C2. T2B; 15 unbroken x5; rest as needed
*Complete, felt solid

Rested 2m after the T2B

*Body feels good, no issues. 

5 April

Training (12p)

For time
100 Thrusters (135)
100 C2B
100 Cal AD
100 DU's
*24:01
*thrusters were 9:45, 10, then 7s.
*c2b were 10s to 70 and then 7s, and 4s. 7m
*AD was brutal, took 5m
*DUs took 1m

4 April

Training (2P)

A. Squat snatch gauntlet- 1 rep on the 45 seconds beginning at 185#-
add 10 # per set until failure
*Missed twice at 255

B. 30 hang power clean for time (225)
*3:10



2-4-6-8-10-8-6-4-2
50# Slamballs
Over The Box Jumps (24)
shoulder to OH 185# (from floor)
*8:34

2 April

Training (3p)


A. Split jerk; 10 singles @80+% 1rm; rest 2 min
225/245/260/275/275/280/285/285/285/285
*Felt better than last week

B. Parallete hspu; 10 for time x3; rest as needed bw sets to full recovery
*All 3 sets u/b with 2 abmats and paralletes. 

30-20-10
BJ (24")
C2B
*5:33

1 April

Training (2p)

A1. OHS 3x3; rest 1 min
*245/245/lost first rep forward
*OHS are always tough with limited exposure, usually the second or third time I hit these, I see a huge improvement. 

A2. 10 muscle uips for time x3; rest 2 min
*Complete, all sets U/B

B1. 75 wall balls for time x3; rest 2 min
*All Sets U/B
*Set 2 and 3 hurt pretty bad

B2. GHD sit ups; 20 for time x3; rest 2 min
*Easily U/B, felt much better than usual