30 September

Training (130p)

A. Snatch pulls; 5, 5, 3, 3; rest 2 min
*185/205/225/235
*Did these with the last rep of each set being a squat snatch. Felt really solid, no misses and was able to be really explosive with the pulls. 

B. Banded Deadlift; 2, 2, 2, 2; rest 3 min (reset each rep on the
floor, moderate effort)
*used 275 and green band for all. 

C. Freestanding hs hold tech work 15 min
*Complete

+

10 sets:
6 power snatch 165#
6 strict hspu
6 bar facing burpees
rest 90 seconds
*24:38
Round Splits
1.  57
2.  56
3.  55
4.  58
5.  64
6.  70
7.  78
8.  75
9.  80
10. 75
*Snatches and burpees felt great. HSPU got tough around set 6 and had to break them probably 3-4 rounds. 

29 September

Training (2p)

A. Squat snatch; build to a tough single for the day
*Built quickly to 255 and missed twice. Felt better today but still don't feel strong pulling off the ground which is surprising as my Deadlift capacity has improved. 

B. Hang squat clean; 3 reps on the min for 6 min (185-235#)
*225/225/225/225/235/235

C. 1 1/4 front squat; 2, 2, 2; rest 3 min
*295/310/300

+

3 rounds for time:
Run 400m
21 KBS 2 pood
12 muscle ups
*12:20
*Felt pretty good here, made up my mind at the beginning that I was going to be really aggressive on the muscle-ups and if they went away in the 3rd round, I was willing to take that chance. Went U/B on all KBS. 1st Round of Muscle-Ups were U/B, 2nd Round was 8-4 and 3rd Round was 7-4-1. 

27 September

Training (9a)

A. Bar pull over practice
*Complete

B1. Legless rope climbs; 3 reps for time x5; rest 2 min
*Used Fat Rope and did 2 reps each round

B2. 14 strict deficit (3") hspu for time x5; rest 2 min
*1:56/2:00/2:00/2:00/2:10

+

100 OHS 155# for time
(5 bar facing burpees on the top of each min)
*15:59
*Shoulders were crushed from HSPU. Back got super tight about halfway in, not sure why but it sucked. 

26 September

Training (230p)

A. Snatch pulls from high blocks; 3, 3, 3, 2, 2, 2; rest 2 min
*205/205/205/225/225/225

B1. TnG power snatch 7 unbroken 135# x4; rest 30 sec
B2. TnG power clean 7 AFAP 225# x4; rest 30 sec
B3. TnG deadlift; 7 AFAP 315# x4; rest 4 min
*Complete, this combination is brutal on my breathing/HR. Got really tough to recovery before and after the PC. 

C. Bent knee Straddle L-sit; accumulate 3 min for time (perfect quality)
*Tough, complete

+

Run 1 mile @80%
rest 4 min
Run 1 mile @100%
*7:16 @ 80%
*5:30 @ 100%
*Had two turnarounds on the course so I think I could get this down around 515 if it was a straight line but damn this was painful. 

24 September

Training (2p)

A. Wide grip behind the neck pull ups; accumulate 40 perfect reps
*Complete, 4s and 5s

B1. Single bar inverted hang; accumulate 75 sec  x5; rest 1 min
*Used Rings, all U/B for 75s. 

B2. 12 S2O AFAP 205# x5; rest 2:30
*All U/B TnG, felt good here. 

C. Bar muscle up negatives; accumulate 35 slow controlled perfect reps
*Do you have any videos of someone normal doing these...not a 100 pound gymnast that I have taken shits bigger than...I struggle with these and wanted to see how I compare with someone that is not my daughters size:)

+

Airdyne 5 min @85-90% effort
airdyne 2 min easy
x4
*Average Watts
*344
*357
*359
*416
*Felt ok here, brutal pace but settled in each round after the first 90 seconds or so. 

23 September

Training (1p)

A. Snatch pulls; 5x5; rest 2 min
*185/205/215/225/225
*Did these all singles so I could be a little more explosive. 

B. Banded Deadlift; 3, 3, 2, 2; rest 3 min (reset each rep on the
floor, moderate effort)
*225/255/295/315
*Used purple band

C. Freestanding hs hold tech work 15 min
*Complete

+
21-15-9
DL 315#
box jump overs 30"
Row calories
*6:44
*Went U/B on DL on 21, 10-5 and 9. Felt pretty good about this. 

22 September

Training (2p)

A. Squat snatch; build to a tough single for the day
*240, missed 250 twice. 

B.OHS 5x5; rest 2 min
*225/250/265/275
*Stopped after 4 sets, shoulders and wrists weren't feeling that great. 

C. 1 1/4 front squat; 3x3; rest 3 min
*255/275/290

+

5 rounds for time:
Run 400m
15 CTB pull ups
10 strict hspu
*13:58
*First 3 rounds were u/b on HSPU. 4th Round was 6/4 and 5th Round the wheels came off. 5-7-8-9-10. Couldn't believe that they fell apart the way they did. C2B were easy and U/B. 

20 September

Training (12p)

*Had a cert in here so had to change a few things


A. Bar pull over practice
B1. Legless rope climbs; 2 reps for time x5; rest 2 min
*Complete, 3 sets all in 20 seconds each

B2. 12 strict deficit (3") hspu for time x5; rest 2 min
*8/4(45 Seconds), 8/4(45 seconds), 6-3-3(70 Seconds)

+

24 min EMOM:
Min 1- 6 thrusters 135#
Min 2- 3 muscle ups
*Subbed 4 Bar Muscle-UpsMin 3- 6 burpee box jumps 30"
*Complete
*BBJ got my breathing up alot higher than I thought they would. 

19 September

Training (4p)

A. Snatch pulls from high blocks; 3, 3, 3, 3, 3; rest 2 min
*205/215/225/225/230

B1. TnG power snatch 7 unbroken 135# x3; rest 30 sec
*Complete

B2. TnG power clean 7 AFAP 225# x3; rest 30 sec
*Complete, got tough

B3. TnG deadlift; 7 AFAP 315# x3; rest 4 min
*Complete

C. L-sit; accumulate 3 min for time (perfect quality)
*Took me 8:24

+

For time:
Run 800m
Row 1k
*6:31
*3:15 1k, 2:54 Run

17 September

Training (1p)


A. Wide grip behind the neck pull ups; accumulate 30 perfect reps
*Complete, sets of 6-8

B1. Single bar inverted hang; accumulate 1 min (if you can't do these,
do them on rings) x5; rest 1 min
*1m, did on rings, couldn't do them on the bar. 

B2. TnG push jerk 10-15 unbroken 155# x5; rest 2 min
*15 each set, easy

C. Bar muscle up negatives; accumulate 30 slow controlled perfect reps
*Really hard to keep these super controlled

+

10 min amrap:
10 toes to bar
50 double unders
*9+1 T2B
*1 Mistake on DU's and all T2B U/B. Core was still a little sore from 14.4 or I may have been able to go a little faster. 

16 September

Training (1p)

A. Power snatch; 1 rep on the 20 seconds for 30 reps 165#
*Complete, easy

B. Deadlift; 3x3; rest 3 min (reset each rep on the floor)
*365/390/425
*Should have started a little heavier, will know for next time. 

C. HS walk tech work 15 min
*Complete

+

10 min max reps KB snatch 1.5 pood (kb cannot drop to the floor or
workout is over)
*217 Reps
*Did 15 each arm for the entire time. Stopped to chalk up at about the 8m mark but other than that, didn't rest a whole lot other than to switch hands. 

15 September

Training (2p)

A. Squat clean; 10 singles @84% 1rm; rest 2 min
*285# for all, felt pretty solid. 

B. Rear foot elevated single arm OH squat @22x1; 6-8x4/side; rest 90
seconds bw sides (elevated arm is elevated leg side)
*Used 1 pood KB and it was much easier with tempo than last week. 

+

Open workout 14.4
*1+14 Cals
*Was expecting to do much better on Muscle-Ups. Row felt fine, T2B were 15-25-33-40-45-50 and those felt good. WB's were u/b and not terrible. Cleans were singles and fast. Had a ton of time for Muscle-Ups and went 5-10-13 and then the dip just fell apart and slowed me down. Went to 16 and then did 4 singles. Was expecting to go 7 for my first set and then 5 and some 3s. Got back to the rower with about 50 seconds to go. 

13 September

Training (8a)

A. Bar pull overs; accumulate 20 reps (or practice)
*Felt better than last week

B1. Bulgarian pull ups; 15 reps x5; rest 1 min
*Complete

B2. 25 strict hspu for time x5; rest 2:30
*3:00/2:50/2:51/3:01/3:12

C. Negative body levers; accumulate 20 SLOW reps
*Complete

+

Run 2 miles @moderate effort
*15:43

12 September

Training (130p)

A. Snatch pulls; 5, 5, 5, 3, 3, 3; rest 2 min
*205/205/205/225/225/225
*Today, all TnG but elbows were high and outside on the pull. Would you rather have them straight or do you want the high pull? 

B. Weighted 45# sorensen hold; amsap x5; rest 75 seconds
*Between 30-35 seconds for all

C. Feet elevated Side plank on hand; amsap x3/side; rest 1 min bw sides
*40-42 seconds for all

+

"DT"
*5:19
*21 second PR, felt pretty good. Still might have some time to shave off but can't be much. 



Training Videos
"DT"
"Power Snatch Clusters"
https://vimeo.com/106014613

10 September

Training (2p)

A. Hang squat snatch; 7 tough singles; rest 2 min
*215/225x/225x/225/225/225/235

B. Jump switch lunges; 30 seconds for max height per jump alternating
legs; rest 2 min x5 sets
*Complete, 20-22 for all

C. Skin the cats; 10 reps x5; rest 90 seconds
*Complete

D1. Wall facing free standing hs hold (only feet touching the wall and
as close to the wall as you can comfortably get); amsap x5; rest 1 min
*50 Seconds for all 5

D2. Behind the neck wide grip pull ups; accumulate 10 reps x5; rest 2 min
*Complete, 10 U/B For all

+

For time:
50 GHD sit ups (U/B)
100 calories airdyne
200 double unders (120/80)
*10:15

9 September

Training (2p)

A. Power snatch; 1 rep on the 20 seconds for 30 reps 155#
*Complete, felt easy

B. Deadlift; 3 on the min for 10 min 355+
*Complete with 355#

C. Shoulder bridge sinlge leg curls @31x1; amrap unbroken x4/side;
rest 90 seconds bw sides
*Did both legs and was able to get about 5-7 each time. 

D. HS walk tech work 15 min
*Complete

+
800m farmers walk/waiters carry 2 pood for time(one hand overhead in
waiters carry, one hand in farmers walk... make sure work is equal on
each side)
*16:08
*This was really tough, OHD position got fatigued quickly

8 September

Training (2p)

A. Squat clean; 10 singles @80% 1rm; rest 2 min
*265 for all. Felt good, a little faster under the bar

B. Rear foot elevated single arm OH squat @22x1; 6-8x3/side; rest 90
seconds bw sides (elevated arm is elevated leg side)
*Used a 35# KB and had my rear foot on about a 10 inch box. Tough, but got easier as I went. 

+

For time:
15 squat snatch 185#
30 thrusters 185#
45 back squat 185#
60 wall balls 20# to 12'
*16:28
*Tough workout, thrusters were brutal. Did singles on the snatches, no misses. 5s for everything. Back squats were, 17-33-45. Wallballs were 25-46-60a

6 September

Training (12p)

A. Bar pull overs; accumulate 15 reps (or practice the movement if you
cannot do them)
*Complete

B1. Bulgarian pull ups; 15 reps x5; rest 1 min
*Took 3 Sets on all

B2. 25 strict hspu for time x5; rest 3 min
*Complete, these felt way worse than last week. Times dropped off like crazy. 
*2:17/3:08/3:45/4:12

C. Negative body levers; accumulate 20 SLOW reps
*Couldn't do these, at least not with any type of slowness....

+
Run 1 mile @moderate effort
rest 2 min
x2
*7:38 for both, didn't feel great but not like running ever does for me. 

5 September

Training (2p)

A. Snatch pulls; 5x5; rest 2 min
*205/225/225/235/235
*Stayed lighter and was able to be way more explosive on these. Is that the goal or do you want me heavier and slower?

B. Weighted 45# sorensen hold; amsap x5; rest 90 seconds
*30-40 Seconds for all

C. Toes to bar strict; amrap x5; rest 2 min
*8-12 For all

+

10 sets:
Row 500m
10 deadlift 225#
10 bar facing burpees
rest 1 min bw sets
*39:20
*This was brutal, the 60 second break made this hurt so much worse. Rows were all around 1:49 until about Round 8 and then it dropped to around 1:53.
*Round times were:
-2:48
-2:54
-3:04
-3:04
-3:07
-3:12
-3:12
-3:19
-2:56
*Set Rower up about 60 Feet from where we did our DL and Burpees. This forced us to jog which was miserable. 

3 September

Training (2p)
A. Squat snatch x1/Heaving snatch balance x2/OHS x3; rest 2:30 x5 complexes
*185/205/215/225/235
*Felt good, should have started a little heavier. Will post vids this weekend.

B. Jump switch lunges; 20 seconds for max height per jump alternating
legs; rest 1:40 x5 sets
*Complete

C. Skin the cats; 10 reps x5; rest 90 seconds
*Did 4 Sets, was putting lots of pressure on my bicep, not painful, just could feel lots of pressure and wanted to take it easy until next time we do them. 

D1. Wall facing free standing hs hold (only feet touching the wall and
as close to the wall as you can comfortably get); amsap x4; rest 1 min
*46/45/44/55 Seconds

D2. Behind the neck wide grip pull ups; accumulate 10 reps x4; rest 2 min
*1st set was tough and then the next 3 got easier. 

2 September

Training (130p)

A. Power snatch; 1.1.1; build to a max of the cluster (10 seconds max
between singles)
*225, will post vid tomorrow

B. Deadlift; 6 on the min for 6 min 345#
*Complete, not terrible

C. Shoulder bridge sinlge leg curls @31x1; amrap unbroken x3/side;
rest 90 seconds bw sides
*Couldn't do these, scaled down and did some skill work with them. 

D. HS walk tech work 15 min (if you get very comfortable during this
cycle, practice free standing, turning around, stopping, changing
elevations, etc)
*Complete

+

14 alt'ing DB snatch 90#
Prowler push HEAVY 20 continuous grinding serconds
rest 3 min
x6 sets
*Had to use a 70# DB, heaviest we had. Loaded the prowler up with 305# and it was pretty nasty. 

1 Sep

Training (2p)

A. Built to a max clean
*310/320xx
*Just don't have the power out of the squat. Can catch it just fine and actually caught both deeper than usual which is good but couldn't stand. 

B. 14.5
21-18-15-12-9-6-3
Thrusters (95)
BFB
*11:39
*Did this previously in 11:20. All U/B but burpees started to get slow. Decent amount of pain right from the start on this one, not fun. 

Nutrition Change

Maximus, I am going to take the next 30 days and change up my diet to see if I can't figure out what causes the issues with the UC. I really don't think it affects my performance all that much, just makes it difficult to stay consistent with what I am eating. Some days I go to the bathroom about 6 times before the workout, others not at all. I always seem to be chasing the cause of what causes it to get worse. Starting today, I am eliminating everything in my diet and will only eat:

Chicken or Beef
Steamed Broccoli
Avocado
Grass Fed Butter/Olive Oil

I will have 3 large meals, 3 smaller meals and 1 meal post workout. All the meals will be the same, just differ in size and protein source. I have done the math and it will come out to just under 4,000 calories a day. I am thinking that should keep my weight where it is but will monitor it closely. I am getting a dexa-scan done tomorrow which will give me the true BF numbers and lean mass numbers so I can keep on track. It won't be the worse thing in the world if I lose a few pounds...240 is not ideal for this Sport as we have talked about for the past 4 years. However, at 240, this is the best version of me as it relates to gymnastics, so 235 would make me even more proficient. 

The plan is to do this for the next 30 days and then each week, add one more food item back into the mix. This way I can figure out what is bothering my stomach. Doctors are telling me that it isn't food related but I think that's bullshit. Something I am putting in my body is messing up my gut, this seems to be the only logical way to figure that out. Again, nothing needs to change with my training, just wanted to give you my plan. Thanks to you and your bullshit Neera hazing you have had me do multiple times, this actually seems like a walk in the park....I take back all the bad things I said about you during those weeks. 

Will keep you in the loop. Until then...what the next 30 days entails