28 December

Training (3p)

Class WOD
Every 3m For 12 Minutes, Complete the following complex:
3 DL - 3 HPC - 3PC - 3JERKS

Score is average of 4 loads. 
*205 - 220 - 220 -225
*217.5

Then: 

60 KBS (1.5)
50 Pushups
40 Goblet Squats
30 Lunges
20 T2B
10 Wall Climbs
*13:02
*Wall Climbs crushed my world....

26 December

Training (2p)

30M EMOM
Min 1: 2 Snatches @ 205#
Min 2: 12 Cal AD
Min 3: 15 WB
Min 4: 15 T2B
Min 5: Run + Prowler Push
*Did this at the new gym, crushed my world as I haven't been training hard at all lately....

23 December

Training 2p

"12 Days Of Christmas"
W/A Partner

12 KBS (1.5)
11 OTL WB
10 T2B
9  Box Jumps (24)
8 C2B
7 FR Lunge Steps
6 TnG Clean and Jerks
5 OTB Burpees
4 Thrusters
3 Heavy SB
2 DL (355)
1 Wall Climb

*Did with Baity
*24:02

22 December

Training (2p)

12m Amrap:
40 Du's
15 Pushups
*6 Rounds

Rest 3m

12m Amrap:
30 Cal Row
10 BP (155)
*5+14 Calories

Rest 3m

12m Amrap:
20 Cal Row
10 Strict HSPU
*3 Rounds

We finally got our C/O over at the new site, crazy how priorities have changed over the past 12 months. Will be great to get the move over and done with and be able to start having fun training again. 

21 December

Training (2p)

20m Amrap:
3 Power Snatches
4 Muscle-ups
5 Clean and Jerks
50 U/B DU's
17 Calorie Row
*4+14 Calories
*185#

19 December

Training (7a)

"JJ"
1 Squat Clean (185)
10 Paralette HSPU
2
9
3
8
....
*20:01

18 December

Training (3p)

Short on time today so me, Bird, and Baity hit a team EMOM

28m EMOM
-2 Laps Empty Prowler
-22 Cal Ski
-25 Cal Row
-200m Run
*Not terrible, good to sweat

16 December

Training (2p)

A. 10m EMOM
6 OHS
6 Squat Jumps Over Bar
6 DL
*155
*8 Complete Rounds, took 6 and 10 off. 

B. 5m AMRAP
5 Hang Squat Cleans
10 Pushups
15 Heavy Swings
*30 Second Penalty for every round of EMOM missed. 
*87 Reps

15 December

Training (2p)

A. 5 Max Sets of Strict Pullups in 15m
*16 - 15- 14- 13- 13
*71 Reps

B. Partner Workout
0:00-14:00 
Death By Calorie Row (Start at 10 Calories)

14:00-20:00
Amrap of:
1 Trip Plate Push
1 Trip Lunges
20 Plate Squats
20 Burpee Jump to Plate
*2+12 Squats

Total of 238 Reps

14 December

Training (12p)

Short on time due to some inspections at the new site. Jumped into the Noon Class

A. Clean and Jerk Gauntlet (every 90 seconds)
*Started at 155. Hit 305# and stopped. 

B. 16m AMRAP
5 PC (135)
10 T2B
15 WB
*8+27
*Just couldn't keep an aggressive pace on this one. Breathing was limiter. 

11 December

Training (2p)

A. Death By Calories On Rower (Started at 5)
*Stopped after completing 20 Calories (17m)

B. Fran
*2:25 (6 Second PR)

9 December

Training (2p)
A. OTM For 9 minutes
1-3: 8 Deadlifts
4-6: 6 Deadlifts
7-9: 4 Deadlifts
*225/295/345

B. 
AMRAP in 12m
10 C&J (135)
10 Squat Jumps Over Bar
10 C&J (155)
10 Jumps
10C&J (185)
10 Jumps
10 C&J (205)
10 Jumps
Amrap C&J (225)
*9 Reps at 225

8 December

Training (2p)

*Built quickly to a 3RM Back Squat
*385x2

5 Rounds For Time:
7 HPC 
9 T2B
11 Push Jerks
*135
*5:42, Stayed U/B on all, just slowed down on my last round. 

7 December

Training (2p)

For Total Reps
0:00 - 4:00
Max Set of U/B Wallballs
*90

4:00-6:00
Max set of U/B Muscle-Ups
*9

6:00-12:00
AMRAP of
10 Thrusters (115)
10 Cal Row
10 Box Jumps (24)
*94 Reps

*Total of 193 Reps

4 December

Training (2p)

"The Other Total"
1RM Clean - 315#
1RM OHS - 305#
1RM Bench - 315#
*OHS felt ok, Clean was just weak out of the bottom. Bench I screwed up and did 305# and then I thought I had 320# on the bar and only had 310#. Overall, surprised I was able to hit the numbers that I did. Will be ready to be in the new spot and have a little more time to train. 

Masters Tester for Jimmy
25 C2B Pullups
25 OHS (120)
Rest 2m
25 C2B Pullups
25 OHS (120)
*Score is slowest of the two times. 
*Round 1 was 1:33, Round 2 was 1:33

2 December

Training (12p)

Group WOD

A. Strength
Every 3m for 12 minutes, complete 1 complex:
1 HPC - 1 HSC - 1SC - 1PP - 1PJ
*225
*245
*255
*255

B. Partner WOD
"Unbroken 3.0"
4 Rounds For Time:
10 Clean and Jerks (135)
15 T2B
20 Heavy Swings
25 WallBalls (20)
30 DU's
*12:39

30 November

Training (730a)

EMOM for as long as possible:

6 Thrusters (75)
6 Pullups
6 Burpees
*9 Rounds

28 November

Training (7a)

Hopper WOD Saturday

"Daniel"
50 Pullups
400m Run
21 Thrusters (95)
800m Run
21 Thrusters
400m Run
50 Pullups
*13:10
*Just couldn't get my feet moving on the run, felt super slow. Pullups and thrusters won't bad. 16 seconds slower than previous times. 1st Set of Pullups U/B. Thrusters all U/B. Last set of 50 was 30/20. 

Rest 15m 

5 RFT
5 PC
10 FS
5 PJ
20 Pushups
*135
*10m Cap
*4+6. Pushups and FS were brutal after Daniel. 

With how busy things have been with the building, I don't realize how deconditioned I have become. I remember when I first started training to compete 6 years ago. I told myself I would never stop because the amount of work it took to build my base and get good at this stuff was astronomical. It's bitter sweet because I am almost done with the building that I have been working towards for longer than I can remember and you can't have both. I have come to the realization that you can either be an elite athlete or run a successful box, very rare to be able to do both. I wasn't capable of doing both and this was the right move for me to make. As much of a pain in the ass the building has been, it's going to be a game changer when it's done. 

25 November

Training (3p)

Class WOD
6m Row For Cals
5m Burpee OTB Jumps (24")
4m Heavy KBS
3m Snatches (135)
2m DU's
1m Thrusters (135)
*452 Total Reps (120 Cals/40 Burpee Over/68 KBS/12 Snatches/210 Du's/2 Thrusters

24 November

Training (2p)

Did another partner workout with Baity

3 Rounds For Time:
4 DL (Singles) (405#)
30 Heavy Wallballs
30 Strict Pullups
30 Cal Ski
1.5 Trips HS Walk
*Clock cut off on us

23 November

Training (2p)

Did a Team Workout with Baity and Bird

30m EMOM:
Min 1: 1 Lap Heavy Prowler
Min 2: 40 Toes To Bar
Min 3: 18 Bench Press (225)
Min 4: 30 Cal Row
Min 5: 10 Power Snatch (185)
*1 person works at a time
*This got pretty tough at about the halfway point. 

21 November

Training (7a)

Hopper Hero WOD Saturday

"Carse"
21-18-15-12-9-6-3
Squat Cleans (95)
DU's
DL (185)
Box Jumps (24)
*26:00
*Capped out with 9 box jumps to go in round of 9. Body just hasn't felt that great at all. Not sure if it is the stress or it is the ketogenic effect. Either way, have no energy during loaded movements. 

20 November

Training (12p)

Class WOD
With A Partner:
3 Rounds For Time:
50 Front Squats (135)
25 S2O (135)

While 1 person works, other person rows for max cals. For every calorie, subtract 1 second off total time. 

*Total time was 8:45

18 November

Training (2p)

A. Push Press x10
Rest 30 Seconds
10 Kipping HSPU
Rest 30 Seconds
Max Trip HS Walk
*185 / 10 / 40 Feet
*215 / 10 / 40 Feet

B. 4 Rounds For Time
500m Row
21 Heavy Swings
400m Run
75 DU's
*28:00

17 November

Training (2p)

A. Build to a tough Snatch Double (Drop from Top)
*235

B. Hit as many reps as possible of A in 5m
*2
*Worst this has felt in a long time. Amazing how quick this all goes away when your focus is no longer on being a professional exerciser....

C. 10-1 for Time
OHS (135)
C2B Pullups
BJ (30")
*11:06
*Worst my breathing has felt in as long as I can remember. Just have too much going on right now and my workouts are really just a stress reliever and nothing more. Hard to comprehend how different that is than it has been over the previous 6 years but hoping that it will be worth it once the building is done. 

16 November

Training (2p)

Class WOD

Part 1: 
Front Squats @ 33X0
*165#

10 Second Rest

10 Jump Squats @ 31X0
*75#

7 Rounds For Time:
7 U/B Thrusters (95)
7 Over The Bar Burpees
180m Row
Rest 60 Seconds
*14:43

14 November

Training (7a)

Hero WOD Saturday

"War Frank"
3 Rounds
25 Muscle-Ups
100 Air Squats
35 GHD's
*37:35

*The muscle-ups actually felt decent, did mostly sets of 4s and 5s with about a 45-60 second rest b/w. Squats and GHD's just got really annoying. 

13 November

Training (12p)

Short on time today so jumped in on the 12p class and did the Group WOD

15m EMOM
0-5
4 Jerks
4 Over The Bar Burpees
4 12' WB
6-10
5/5/5
11-15
6/6/6
(185#)

*11 Rounds
*This was pretty miserable, much worse than I anticipated. 

11 November

Training (2p)

Class WOD

A. Tempo DL 
5 Reps @ 33X3
*275/325/325

B. Thrusters 
9-6-3-1 for Max Load
*205x9
*225x6
*250x3
*275(miss)(miss)
*265
*Total Load 945#

Rest 10m

Added "3 Wiseman" to the workout

4m Amrap
5 Hang Snatches (185)
10 Over the Bar Burpees
*2 Rounds

Rest 2m

4m Amrap
10 PC (185)
20 Pullups
*1+16 Pullups

Rest 2m

4m Amrap
15 Box Jump Overs (24)
30 WB (20)
*2 Rounds

*Had no energy today. Day 50 of ketogenic experiment. The tradeoff has still been worth it as I feel like I can be more productive throughout the day as well as go longer without being hungry. However, strength and endurance during workouts have been affected quite a bit. Will give it another 30 or 40 days and then most likely go back to normal diet that I had followed before. 

10 November

Training (230p)

20m Clock Counting Down
Even Minutes: Max Power Cleans @ 250#
Odd Minutes: Max Bench @ 225#
*Did this as a partner workout with Baity
*92 Power Cleans
*111 Bench Press

9 November

Training (2p)

Did a bootcamp workout with Jason and Bird. Tried the workout that they are going to do this Thursday. Definitely different from what we have been used to. 30 minutes of non-stop cardio....not good for the big guy

7 November

Training (7a)

Hopper Hero WOD Saturday

"Bradshaw"
10 Rounds For Time:
3 Strict HSPU
6 DL (225)
12 Pullups
24 DU's
*13:08
*Pretty spread out which increased transition time but not sure I could have went too much faster without paying for it on the pullups. 

6 November

Training (3p)

Another short training day...

For Time
50 OHS (135)
50 C2B Pullups
50 Over The Box Jumps (24)
*8:23

4 November

Training (3p)

I find that my time for training is getting less and less as the building gets closer to being completed. The fact that I thought for a second that I would be able to continue to be competitive in this Sport and build this new facility is laughable as I look back on how naive I was about this process. It literally consumes every second of every day. However, without the ability to get in even a short workout everyday, I would definitely be in a world of trouble. For the 30 minutes I am training, I get to forget about all the bills, all the problems, all rain, all the emails, all the reports, all of it. I get to just train and sweat and without that, this process would be an impossible task. 

For Total Time:
2 RFT:
3 Power Snatch (205)
9 Muscle-ups
Rest 1m
2 RFT:
6 PS (185)
6 Muscle-Ups
Rest 1m
2 RFT:
9 PS (135)
3 Muscle-ups
*12:10

3 November

Training (1p)

Short on time so just hit a workout and no strength/skill. Starting taking down some of the rigs in the current spot. Getting closer and closer to making the move. 

5 Rounds For Time:
Row (Cals)
50-40-30-20-10

Back Squats
25-20-15-10-5
(225-245-265-285-305)

DL
10-8-6-4-2
(315-345-375-405-435)

*27:40
*Failed 435 twice before finally getting it. Squats felt good, DL felt super heavy at 405 and 435. 

2 November

Training (2p)

A. Build to a tough PC
*Built quickly to 305# but felt super weak here. 

B. "Open Test"
50 WB
50 DU's
40 Box Jumps (24)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145)
20 Jerks (145)
10 Power Snatch (145)
10 Muscle-Ups
*1+35 WB

*Last year I did this and got back to my DU's. I am starting to feel a little better on the Ketogenic Diet, but still heavily affecting my performance with anything high intensity. In my opinion, still well worth it as it has drastically changed the way my day no longer revolves around food and my brain seems to be working more effectively throughout the longer days. 

31 October

Hopper WOD Saturday

"Paul"
5 RFT
50 DU's
35 K2E
1 Trip OH Walk (185)
*19:59

30 October

Training (3p)

A. T2B Progression (Training Sets)
*Used 13 instead of 11 because we were pressed for time and figured it would speed things up. 
*Max sets with 60 second rest b/w
*4+9

B. For Time (16m Cap)
Power Snatch (115x15) (135x12) (155x9) (185x6)
Pulling (30 Pullups - 20 C2B - 10 Muscle-Ups -5 Bar Muscle-Ups)
Plate Push - 1 Trip (45+25+25+25)
DU's (40-80-120-160)
*Capped out 3+3 PS @ 185#

28 October

Training (3p)

A. Push Jerks
3 OTM 
*185/205/215/225/245/265
*Didn't have much time to train, had to jump in without much prep. Felt better than I thought. 

B. Team WOD (Bird/Baity/Me)
-Big Lap FW (2 Pood)
-50 Muscle-ups
-10 Rounds of DT With a Fat Bar (115#)
*1 person completes full round and then switches
-10 Rounds of 3 PC+Jerk/3 Thrusters U/B
*19:00

27 October

Training (2p)

Snatch
*Built quickly to 245 then dropped to 225 and did 1 OTM for 8m
*Haven't felt good with strength since starting Ketogenic Plan. My body feels great with everything outside of training but have had a big dropoff in performance. This was expected and so far, it is worth it. My life doesn't revolve around food anymore and I don't need to eat every 2 hours. Rarely am I ever hungry, I just eat 4 meals a day, the same time throughout the day and it works well. Will go a few more weeks and see how everything continues to feel. Definitely a worthwhile experiment. 

1m Rowing For Calories
1m Muscle-Ups
1m DU's
1m DL (225)
1m Rest, x4 Rounds
*120/128/130/132
*Total of 510 (x2 Muscle-ups) = 532

26 October

Training (2p)

A. 
T2B Progression (Pyramids)
*Made it to 20 (2-4-6-8-10...)


B. 
10 Back Squats @ 275#
1 Trip Frogger (95# Barbell)
Rest 5m, x2
*Complete 

C. Class WOD
10-8-6-4-2
U/B Power Cleans
U/B Thrusters 
Over The Bar Burpees
(135)
*6:31

23 October

Training (2p)

Only had time for the Class Workout

15M EMOM
3 Burpees
5 Box Jumps
10 Wallballs (20/14)
Rx+ was 15 RFT with a 15m cap and only difference was that it was 12' Wallballs. 

*Time was 13:41
*Felt tired half-way through this, just don't have the energy as I am 3 weeks into Keto. Hoping to feel better in workouts soon. Outside of workouts, I feel great, just don't have the energy when it comes to training, which makes sense, no more carbs to burn. 

20 October

Training (2p)

A. Clean and Jerk Tech
*Built quickly to 295 and didn't feel strong in the jerk at all. 

Did an EMOM for 8m with 1 Clean and Jerk OTM
*225-285 

B. 21-15-9
BW Bench
Plyo Pushups
Assault Bike Cals
DL (315)
KBSDLHP (2)
1 Trip HS Walk
*31:20
*No energy. Days are getting longer and having less and less motivation to train. Can't wait until building is finished and I can get my life back on track. 

19 October

Training (2p)

Part A. 
T2B Progression - 5 Max Sets, Rest 90 Seconds B/W
*22- 17 - 15 - 12 - 12 = (78)


Part B. 
"Class WOD"
200m FW (2)
5-3-1
Clean and Jerks (225)
Muscle-Ups
200m SB run (30)
*7:41

17 October

Training (2p)

"Hopper WOD Saturday"
"Bradley"
10 Rounds
100m Sprint
10 Pullups
100m Sprint
10 Burpees
Rest 30s
*20:04

Rest 4-10m

60 Sec AD Sprint (In Reverse Order Of Bradley Finishes)
*39 Calories (Legs were crushed)

Rest 7m

500m Row Penalty @ 1:42 Minimum Pace
*1:41.9

16 October

Training (2p)

Just about 2 weeks into the Keto Diet and haven't noticed a huge difference in workouts. The new building has been way more stressful than any of the food stuff. Crazy how much my appetite has changed. I had very few cravings over the past 400 days without sugar...the past 2 weeks have been even more of the same. Zero hunger, I eat 4 meals a day and if I wasn't a little worried about losing weight, I could easily get away with 3. I am never starving to where I have to eat something. That part I like, for the first time in probably a decade, food doesn't control my schedule. Weight was 234#, down about 8 pounds since starting. 

Part 1: 
T2B Progression: "Training Sets"
Used 10 and did 10 Rounds and stopped. 

Part 2: 
EMOM for 18m:
16 Cal Row
15 Heavy Swings
200m Run
*Complete, got tough towards the end. 

Part 3: 
At 18m mark, begin 50 squats for time at 225#. 
*4:46

14 October

Training (2p)

EMOM for 16m
-60 U/B Du's
-15 HSPU
-3 DL (400#)
-5 Muscle-Ups


Part 2: 
30 Cal Row
30 WB
30 DL (185)
30 Burpee Over The Box (24)
30 DL
30 WB
30 Cal Row
*11:59
*This was supposed to be the Wodapalooza workout but I forgot the damn T2B....brilliant move, now Baity will probably talk me into doing this again with him when he gets back. 

13 October

Training (2p)

A. Drop Snatch Tech
*Built to 135#

B. No Hook/No Feet
*Quickly built to 185#

C. Build to tough Snatch
*Missed 240# a few times, just felt a little weak in the pull. 

D. Class WOD
3 Rounds For Time:
30 U/B Wallballs
20 Slamballs
5 OHD Complex (1 Hang Power Snatch + 2 OHS = 1)
*Used 30# WB and 135# Bar
*9:57
*Last set of 30 U/B WB were pretty brutal. Immediately regretted going heavier after the first round. Lucky to have made it u/b. 

12 October

Training (2p)

A. T2B Progression
Pyramid Day (By 2's)
2-4-6-8-10-12-14-16-18-20
*110 Reps
*Stopped at 20 just so I wouldn't be crushed for the rest of the week. 

B. 7RM Front Squat in 20m (From Floor)
*300#
*Stopped here, probably had 5-10 more pounds in me but ran out of time. 

C. Class WOD
Every 3m For As Long As Possible (21m Cap)
10 Power Cleans (135)
8 Push Jerks (135)
6 Over The Bar Burpees
4 Burpee Box Jumps (30)
Max Cals in Remaining Time (Score is total calories)
*75 Calories
*8-8-10-10-8-8-23
*Surprisingly painful

I am on Day 8 of the Ketogenic Diet. Trying it as an experiment so I can intelligently talk about it with members. Very interesting. I can guarantee that the majority of people who try this and have negative comments, are doing it incorrectly. The discipline you have to use when doing this is pretty crazy. For me, not bad because I don't drink and haven't eaten sugar in 400+ days. It is less sustainable than Paleo in my opinion. Will see how it goes over the next two weeks. I have yet to be in Ketosis, sitting at 0.4/ketones. Should hit the magic 0.5 number by tomorrow night. Started at 241# and currently 237#. 

10 October

Training (7a)

Hopper WOD Saturday
"Josh"
21 OHS 
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
*95
*3:45
*OHS u/b, only break on pullups was 21-9 on set of 30. 

Part B. 
With clock continuing to count up, once you finish workout, you ahve until 12m to establish 1RM snatch.
*240
*Missed 255 at the buzzer. 

9 October

Training (2p)

A. T2B Progression (5 Max Sets, rest 90s b/w)
*33
*12
*13
*12
*13
*Total of 83. Second set was brutal after the set of 33 which I think is actually a PR. 

B. Class WOD
For Time:
50 Back Squats (From Ground)
200m Run
40 DL
200m Run
30 S2O
200m Run
20 OHS
200m Run
10 FR Lunges In Place
*135
*10:19
*BS U/B - DL U/B - S2O (21-9) - OHS U/B - Lunges U/B

7 October

Training (7p)

"Barbells For Boobs"
*Was going to try and fit in an earlier session but just didn't have time between meetings. Coached the heats before mine for "Grace" and then had about 8 minutes to warm-up. No energy to do it but decided to hit it hard for the first 16 reps and then hang on. 
"Grace"
*1:15


*This was a couple seconds behind last year's PR but pretty pleased with it. Not a fan of this workout because there just isn't much time to make up with my length. Probably could get this down to 1:09-1:10 but I feel like I can get 1:15 anytime I do it. Recovered quickly, hammies were sore Friday but other than that, no issues. 

6 October

Training (2p)

On Day 3 of Ketogenic just experimenting around with it to see how I feel. Jess has been doing it for about a month and she has mixed feelings about it as it relates to the way we train. My thought was that it would be good to drop 5-10 pounds and not have my life revolve around food as it has for the past 7 years. 

So far, no issues at all and haven't had any trouble with the changes. Dropped carbs to <30/day until I get into Ketosis and then will ramp the carbs back up and see if I can get them back to 80-100, all within workout window. 
BW started was 242#, currently 238#. 

A. 
15m EMOM
-Bench @ 255# (8-8-6-6-5)
-5 BJ @ 42" 
-12 GHD's

B. 
21-15-9-15-21
KB Snatch (1.5)
Ring Pushups
Row (Cals)
40 U/B DU's
*14:56

5 October

Training (2p)

A. T2B Progression 
"Training Sets"
9 Reps, rest 60 seconds b/w sets. 
*Stopped after 12 Rounds
*Total was 108 Reps


B. Pause Back Squats
*235x4
*265x4
*295x4
*315x4
*Felt good here, narrowed stance a bit. 

C. Class WOD
400m Run
12 Power Cleans (165)
Rest 2m, x3
*10:26
*U/B Cleans, runs got slower towards the final round. 

3 September

Training (7a)

Hopper WOD Saturday
"Manion"
7 Rounds for Time:
400m Run (Had to sub 500m Row)
29 Back Squats (135)
*25:18
*Thought I could do this sub 25m but just couldn't cycle back squats fast enough. All squats u/b. Rows were around 2:00/round. 

2 October

Training (2p)

A. Find Max 3 Position Snatch (Ground - Below The Knee - Above The Knee)
*225 - 240 (Failed 3rd Position)

B. For Time:
60 WB (12') (U/B)
30 Cleans (155#)
15 Muscle-Ups (9-4-2)
*7:10
*Just paced the cleans too slow, should have paced that faster and made them a little more uncomfortable. 

30 September

Training (2p)

A. Row Sprints
25 Seconds, rest 90s for max meters. Score is shortest distance covered in 5 rounds. 
*163m

B. T2B Pyramids
1-14+21 U/B
*Stopped after 14, rested 2m and then did max u/b set of 21. 
*Total of 125 Reps

C. 20m EMOM
-6 Hang Power Snatch @ 135#
-1T Prowler (140#)
-1/2T U/B HS Walk
-200m Run
*This was much harder than I anticipated. Just was never able to get fully recovered. 

29 September

Training (2p)

Powerlifting "Linda"

10-1 For Time Of:
*1.5 BW Deadlift (360)
*BW Bench (240)
*1.25 BW Back Squat (300)
*23:53
*This got pretty brutal right from the start. The Deadlifts and Back Squats were rough from 10-5. Everything was u/b and the biggest breaks were from the Squats to the DL. Bench wasn't bad. 

*I had done "Linda" 3 or 4 times and we wanted to do something similar but decided on adding the back squats in there. It made it way worse than the squat cleans. 

28 September

Training (2p)

A. 
12 Push Jerks
Rest 15s
10 Def HSPU
Rest 5m, x3
*205# - U/B
*215# - U/B
*225# - U/B
*All PJ were TnG, HSPU were tough

B. 3 Rounds For Time
20 Cal AD
21 KBS (2)
15 T2B
6 Muscle-Ups
*12:00
*KBS and Muscle-Ups U/B. 3rd Round of T2B were 10-5

26 September

Training (7a)

Hopper Hero WOD Saturday
"Glen"
30 Clean and Jerks (135)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
*26:22
*Rope climbs felt terrible, biceps were blown up. 

25 September

Training (1p)

A. Build to a 1RM Press
*230

B. Drop to 95% of A and complete 1 rep OTM for 8:00
*225
*225 - x
*225 - x
*215 
*215 - x
*205 
*205
*205
*Underestimated how hard it was going to be. Need to add some more of this back into the program. 

C. 5 Max Sets of T2B, rest 90 seconds b/w
*22/15/15/15/13
*80 Total

D. Every 3m for 15m
400m Run
Max Reps OHS @ 135 with remaining time
*102 Reps
*20-20-20-20-22

23 September

Training (2p)


A. 15m EMOM From Class
*8 (12') WB
*8 SB
*14 Cal Row

B. For Total Load
Front Squat (5-4-3-2-1)
*320
*330
*345
*360
*350
*1705 Total
*Backed off last set, my knee was feeling a little weird and just didn't have the confidence to go up. Feels fine now, just trying to be smart for once. 

C. In a Team of 3
200 Cal AD
100 12' WB
100 PJ (155)
100 Over The Bar Burpees
*17:06

22 September

Training (2p)

A. Build to a Tough 5RM Deadlift
*385x5 / 425x5 / 450x5
*Didn't feel bad at all for  not doing it for so long. 

B.  15m AMRAP:
50 U/B DU's
7 U/B Ring Dips
4 U/B Power Snatches (155)
*10+49 Reps
*No mistakes on DU's. 

21 September

Training (2p)

A. Build to a 1RM Snatch
*250
*Missed a few at 260 and stopped. First time snatching heavy in a few weeks, felt decent. 

B. 
For Time:
1k Row Buy-In 
Then:
15-12-9
Power Cleans
Pullups
Thrusters
T2B
*12:05

19 September

Training (7a)

Hopper Hero WOD Saturday

"Hamilton"
3 Rounds For Time:
1k Row
50 Pushups
1k Run
50 Pullups
*38:30
*Last set of pushups got brutal. Pullups were 35-15/25-15-10/20-10-7-7-6)

18 September

Training (2p)

Part 1: 
30 Thrusters 
30 Pullups 
20 Thrusters 
20 C2B
10 Thrusters
10 Bar Muscle-Ups
*95
*6:20
*Thrusters All U/B
*Pullups were: 30 - 13/7 - 4-3-2-1

Rest exactly 3m before starting Part 2. 

Part 2: 
90-60-30
Du's
30-20-10
DL (185)
*6:36
*DU's were 90 / 30-60 / 30
*DL were 12-10-8 / 14-6 / 10

Rest exactly 3m before starting Part 3. 

Part 3:
30-20-10
Calorie Row
90-60-30
HS Walk (Feet)
*7:57