28 February

Training (7a)

A. Squat snatch; 10 ascending tng doubles; rest 2 min
*135/155/185/190/195/205/205/215x/215/215/215
*Didn't feel great here, stayed light. 

B. Back squat; 3x3; rest 3 min
*355 - 370 - 380
*These actually felt really solid

C. KB jump squats (standing on low boxes with the KB between your legs
in DL position and squat down and explode up into a maximal vertical);
5x5 @53#; rest 2 min
*Complete, felt good. 

+

For time:
6 rope climbs
12 front squat 275# (from rack)
18 muscle ups
24 thrusters 155#
36 burpees
48 wall balls 30#
96 double unders unbroken
*20:34
*Mentally didn't do very well here. RC were fine and fast. Front squats didn't feel bad and I went 7/5 but felt my back twinge a bit. Muscle-ups were 8-5-5. Thrusters were 10-8-6, Burpees were really slow. Wallballs were 15 - 36 - 48. DU's made a mistake at 61 and then went  u/b. 

*Back was really sore about an hour after I finished. I will do my best to keep it stretched out but woke up Sunday and it was still pretty tight. Hoping it will be ok for tomorrow night but we will see. I am not going to push it if it doesn't feel good. 

27 February

Training (5p)

15.1/1a

9m Amrap of:
15 T2B
10 DL
5 Snatches
*115/75
*191 Reps (6+11 T2B)
*Broke T2B 15 - Then 5s the rest of the way. U/B on DL and Snatches. Just too much rest time in the T2B. 

1a:
From 9:01 - 15:00
Establish 1RM Clean and Jerk
*255
*285
*312
*327
*337 (failed Jerk)
*This surprised me a bit, wasn't sure how heavy I would be able to go since it had been over 9 months since we did Clean and Jerks. Nearly a PR Clean which felt good, just ran out of time for the jerk. 

*Will most likely do this again on Monday after seeing some of the scores submitted for 15.1. Thought 191 would be enough to get by but probably need to get a few more reps to be safe. 327 would be fine, not top 20 but close enough to keep me in the right spot. If I do it again, I may be a little more conservative on the Clean and Jerk as I want to make sure I can get over 320 but even 320 plus 10 more reps would be a big difference than my current score. 

*Lots of people will do this over again. I think they will underestimate how sore their core actually is. I think many will do a little better on 15.1 but not as good as on 1a. Either way, this will be the first workout that I will re-do since 12.1....I better make it worth my while. 

15.1 Video
https://drive.google.com/file/d/0B49JMqUbYZdoRkJlOW1ZSC1mS0U/view

25 February

Training (2p)

A. Power snatch; 3 singles @85-93% 1rm; rest 2 min
*205/205/210

B1. Snatch pulls 3x3; rest 10 sec
*225

B2. Strict hspu; 10 reps AFAP x3; rest 3 min
*Complete, All U/B

+

3 sets:
10 power snatch 95#
10 box jumps 24"
10 calories airdyne sprint
rest 3 min bw sets
*1:00 - 1:00 - :53
*Felt good here

*I think all you can ask for when you train for this Sport is that when the Open rolls around you are as healthy as possible. I know the program has been on point as this is the healthiest I have been in years as far as aches/pains go. My diet is going on 175 days strong and the UC piece is controlled thru my nutrition which is now a non-issue. Going on 6 months with no sugar and no whey/dairy has been amazing for my recovery. Excited to test this out during the Open and see how my body recovers compared to years past. All the pieces that I can control, I have. Everything related to the workouts are out of my control and I am really not that worried about them. Nothing is going to change between now and Friday night as far as my fitness. I got what I got. I have realistic expectations and I think that makes this season much less stressful than previous years. I know that I am the fittest I have been since I started competing over 5+ years ago. At 34, I know that my age won't have anything to do with whether or not I make it to Regionals and beyond. Should be a fun 5 weeks and it will be good to see some of the work over the years pay off for me. 

24 February

Training (2p)

Row 500m @ 85%
Rest 2m, x4
*1:39 / 1:38.5 / 1:38.4 / 1:38.0
*Felt good here, no issues recovering. 

Airdyne 15m Z1
*Complete - 135 Cals

15m Mobility
*Complete

23 February

Training (2p)

A. Squat snatch; 6 singles @80% 1rm; rest 2 min
*210 - No Misses, Felt Good

B. Squat clean; 1 on the min for 8 min 275#
*Complete, felt a little heavier than I expected

C1. Front squat; 3x3; rest 10 sec
*315 / 315 / 315

C2. 5 strict muscle ups for time x3; rest 3 min
*2-2-1 / 5 / 4-1
*Felt good here for not doing them in such a long time. 

+

For time:
15 OHS 225#
30 CTB pull ups
15 burpees
*2:03
*OHS felt easy and snatched into first rep
*C2B Unbroken and felt good
*Not too much time to make up here, probably some smaller guys are getting mid 1:50s but can't imagine too much faster than that. 

21 February

Training (8a)

A. Clean pulls; 1, 1, 1, 1, 1; rest 2 min
*365 for all

B1. Deadlift; 5 reps @365# x6; rest 1 min
B2. Burpee box jumps 30" x6; rest 2 min
*Complete, felt pretty solid 

+

3 sets:
15 power clean 135#
15 toes to bar
30 double unders
rest 2 min bw sets
*1:17 - 1:17 - 1:18
*Felt good here, grip was going to be the only limiter. 

20 February

Training (2p)


A. Squat clean clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min
*275 - 275 - 275 - 280 - 285
*Felt alright, a little sticky out of the bottom at times but not bad. 

B. Rear foot elevated split squats; 6-8x5; rest 90 seconds bw legs
*Completed with Blue KB's

+

21-15-9
Thrusters 135#
muscle ups
strict hspu (2" deficit)
*25:54
*Everything was going great until the deficit HSPU. Thrusters felt good and went U/B on all sets. Muscle-ups were great, went 6-12-17-21. Got to the wall and did a triple and then mostly doubles and singles. These are just always going to be tough for me no matter how much exposure I get to them. 



Some guys were hitting a complex after I finished the workout and I built quickly to a max in about 10 minutes. 

1 HPC - 1 PC - 1 HSC - 1 SC
*300
https://vimeo.com/120197634

18 February

Training (2p)


A. Squat snatch; build to a tough tng triple
*235, more there for sure. 
*Video https://vimeo.com/119986298

B. Squat snatch; 10 singles @80% 1rm; rest 2 min
*210#
*I think I missed one or two, just stupid mistakes but made sure to get 10 successful lifts. These felt fast and easy. 

C. Crossover step ups; @3121; 6-8x4/side; rest 1 min bw sides (try to
get the working leg to parallel, lift the non working toe to ensure it
is completely strict on the working leg)
*These were tough, did 25# db just to make sure we got the right tempo. Hammies felt this more than anything else. Definitely some imbalances between my bad knee and good knee. 

+

6 sets:
15 power snatch 95#
15 bar facing burpees
15 box jumps 24"
rest 3 min bw sets
*1:41
*1:44
*1:47
*1:47
*1:59
*1:54
*Wow, this was miserable. Pushed the pace from the start, even though my brain told me that was going to make it 10x worse. I need to be better at this style of workout and I feel like I recovered about as well as I could. Things started to fall apart on the last set. One more and it would have been off the cliff most likely. Box jumps were bounding off the bottom. PS were all u/b and muscle-snatches for 95% of them. 

I can feel my brain getting a little more ready everyday for some of the pain coming in the Open. Physically, I am as ready as I am going to be and feel competitive. As always, it will come down to the mental side of the 5-weeks. I feel more ready mentally this year than I have in the past. Much more relaxed and not stressed about outcome. I want it just as bad as in the past, but don't "expect" anything. If I finish top 20, I won't be surprised, and if I don't finish top 20, won't be surprised. I am not running around wishing I had more time, I have put in 5+ years of solid training and consistency into this. Just comes down to what gets pulled out of the Hopper. The changes in the diet over the past 170 days have me confident that the UC won't have a say in the outcome. I would like to make it to Regionals so I can justify the fact that I haven't had any sugar other than fruit in the past 170 days has actually served a purpose....Not that I miss it, more for the principle than anything. Now it's turned into a game, like doing 100 u/b 12' WB...how long can I go before I break.....

17 February

Training (9a)

AM
60 min mobility work
*Complete


Training (330p)

PM
airdyne 30 min easy
*Complete, 204 Cals

+

15 min mobility work
*Complete

16 February

Training (2p)

A. Squat clean; 3 reps on the min for 10 min 225#
*Complete, did these all TnG and they felt fine. 

B. 1 1/4 Back squat; 3, 3, 3, 3, 3; rest 3 min (same load across)
*315# for all. Should have went a bit higher, maybe 325-330# next time. 

+

For time
2k row @7min pace      (6:58)
100 wall balls to 12'  (71-29)
*11:32
*Really wanted to go U/B here and when I got to 60, I literally told myself, "damn, I am going to go U/B and then I can finally tell Max that no one will touch that time". I thought I had it....then dropped at 71 like a sissy. Took about a 20 second break and then did the last 29 u/b. 

14 February

Training (8a)

A. Power clean; build to a tough single
*325
*This was a PR actually. Feet got a little wider than they should have but felt good. We are on the right track for sure as the pulling is getting better and better. 
*Video https://vimeo.com/119635797

B. Clean pull; 2, 2, 2; rest 2 min
*365/365/365

+

20-15-10-5
Deadlift 315#
50-50-50-50
unbroken double unders
*5:54
*U/B On All DL's. DL feel really good lately. First time in forever that 315# didn't feel bad at all. This should have been about 30 seconds faster, I made two mistakes at 12 and 18 of first set of DU's. Been forever since I have made a mistake. This was just lazyness on my part, didn't prep DU's. Haven't had to ever prep them in years as it is just something that comes so easy to me. No mistakes after the first two. I would imagine that sub 5:25 is where the elite guys can get to. 

13 February

Training (2p)

A. Squat clean from high blocks; build to a tough single
*315
*Video https://vimeo.com/119595502
*Needs to be higher obviously, but the way my squat has been feeling over the past year, this is definitely moving in the right direction. 

B. Back squat; 4, 4, 4, 2, 2, 2; rest 3 min
*335/355/365/385/385/385


+

12 min amrap:
12 thrusters 135#
12 burpee box jumps 24"
*5+8 Thrusters
*This was pretty miserable. Went U/B on all Thrusters. 

11 January

Training (2p)

A. Push jerk x2/Split jerk x1 - build to a max
*295
*Stopped there, actually felt pretty solid today. 
*285 Video https://vimeo.com/119376272
*295 Video https://vimeo.com/119388180

+

12 sets:
3 muscle ups
6 CTB pull ups
9 push jerk 155#
rest 2 min bw sets 1-6, 1 min bw sets 7-12
*45/42/42/41/41/41
*41/42/42/41/41/40
*Anticipated this getting tougher when the rest dropped to a minute but it actually felt good. Push Jerks were the toughest, muscle-ups and C2B not bad at all. 

10 February

Training AM Session (10a)

OPEN WOD 13.1
40 Burpees
30 Snatches (75)
30 Burpees
30 Snatches (135)
20 Burpees
30 Snatches (165)
*27 Snatches at 165
*177
*This is 1 rep better than the Open and 3 reps better than a year ago. Felt really good here until about 3:30 minutes left and then ran out of energy. Singles for 135/165 felt good, just couldn't get breathing under control. 



Training PM Session (330p)

Row 15 min @140-160bpm (damper @10, <18 strokes per min, pull
aggressively and as hard as possible while maintaining low stroke
frequency and keeping hr lower than 160)
rest 10 min
*3,600 meters for both 15m periods. HR was around 145-150. Pace was 1:54-2:00 at 16-18 SPM. 

9 February

Training (2p)

A. Squat clean; build to a max
*330
*Haven't hit this in over 18 months so that is a plus. The pull feels so easy, it's just taking time to get the squat feeling better. 
*Video  https://vimeo.com/119162011


B. 1 1/4 Back squat; 5x5; rest 3 min (same load across)
*275
*This was probably 10 pounds too light....but felt good. 

+

20 min amrap:
21 wall balls
14 box jumps 24" (step down)
7 strict hspu
*10 + 30 Reps
*WB and HSPU all U/B. WB got uncomfortable but not terrible, HSPU were tough at round 6 on but was able to stay U/B. 

7 February

Training (8a)

A. Power clean; build to a tough tng double
*305
*Video https://vimeo.com/119001184


B. Clean pull; 3x3; rest 2 min
*335/355/355

+

20 seconds max reps DL 315#
10 sec rest
20 seconds max reps burpees
10 sec rest
20 seconds max calories rowing @100%
rest 5 min
x4 sets
*DL were 13 - 14 - 13 - 14
*Burpees were 11 - 11 - 11 - 11
*Cals were 11 - 14 - 12 - 12

6 February

Training (2p)

A. Squat clean x1/hang squat clean x2; rest 2 min x6 complexes
*255/265/275/285/295/305
*Feeling better here every week. 
*Last set https://vimeo.com/118959715

B. Back squat; 6, 6, 6, 4, 4, 4; rest 3 min
*315/335/355/365/365/365


+
10-8-6-4-2
OHS 225#
Muscle up
*9:51
*U/B on everything except missed the first snatch on set 4 and set 2. Not sure if I took too much time b/w movements or not. Wanted to make sure I was able to go u/b and not fail reps. Snatched into first OHS on all reps. 

4 February

Training (2p)

A. Power snatch clusters 1.1.1.1.1x5; rest 20 sec/rest 2 min
*210/215/220/225/230 (1 miss)
*Video of 230
*https://vimeo.com/118742626


B. Deadlift; 5x5; rest 4 min
*385/405/425/440

+

5 sets:
15 KBS 2 pood
15 box jumps 24" (step down)
rest 2 min bw sets
*:58/:57/:55/:55/:53

3 February

Training (9a)

Open workout 14.4
*1+12 calories
*This was pretty close to what I got last time I did this, maybe a few cals more. T2B were about the same, U/B on WB, cleans were fast singles and actually felt pretty good which is usually where I hurt in this workout. Muscle-ups felt tired. Went 7-11-14-17-20. One less set of those and I probably would have gotten high 20s on the rower. 


PM (4p)

Row 30 min @140-160bpm (damper @10, <18 strokes per min, pull
aggressively and as hard as possible while maintaining low stroke
frequency and keeping hr lower than 160)
*Made it about 6,800m. This was pretty miserable. I have never rowed like this and it was tough on the low back and biceps. Was about 14-16 S/M and pace was around 1:54. 

+

15 min mobility work
*Complete

2 February

Training (2p)

A. Squat snatch; 6 singles @>225#; rest as needed bw sets
*230/235/240/245/250x/250x
*felt alright and was surprised at the two misses at 250. Still getting more consistent at 85%+

B. Back squat; 2, 2, 1, 1; rest 3 min (speed, but heavy still focus)
*365/365/375/385
*Still the weak point for me. Squatting just doesn't feel strong...ever. 



+

Regional workout #4 (FS/burpee/hspu)
*15:35
*Pretty sure this is a PR by at least 90 seconds. HSPU felt decent, not great. FS felt a little heavy but was able to break them up aggressively and save some time. Feeling better and seem to be on the upside of the cold, should be gone in a few days hopefully.