31 August

Training (2p)

Meet Style Snatch and Clean and Jerk

Snatch
*Opened at 235
*2nd Attempt at 245
*Final Attempt at 260
*No Misses

Clean and Jerk
*Opened at 305
*2nd Attempt at 320 (Missed Jerk)
*3rd Attempt at 320 (Missed Jerk)
*Jerk felt horrible

16m Amrap:
12 Cal AD
2 Muscle-Ups
2 HPC (155)
1/2 Trip U/B HS Walk
50 U/B DU's (8 1-arm DB Snatch Penalty @ 70#)
Then (4-4)
Then (6-6)
Then (8-8) etc
*Got into the Round of 10 and completed 5 HPC

29 August

Training (7a)

"Nutts"

*13:21
*HSPU/DL U/B. Pullups U/B. WB were 35-68-100. DU's were 3 sets. 

28 August

Training (130p)

Mike and Corey came over and hit it with us from C2

A. Build to a heavy single of:
3 Position Snatch
*Missed Pockets both times at 225#. Other two positions weren't bad at all but a true pockets was really tough at that weight for me. 

B. 
0:00 - 12:00
4 Rounds of:
500m Row
10 OHS (135)
*10:00

12:00-22:00
3 Rounds of:
1L Prowler (90#)
10 Thrusters (135)
10 T2B 
*19:30

22:00 - 28:00
2 Rounds of:
200m Run
8 Hang Squat Snatches (135)
5 Muscle-ups
*27:00

28:00 - 32:00
500m Row
AMRAP heavy wallballs
*41 WB

*30 Second penalty heading into next workout if you fail to finish the work in previous set. 

26 August

Training (2p)

A. Back Squat 3x5
*335
*355
*370

B. OTMEM For 8 Minutes
6 Back Squats @ 225# (From Ground, No Rack)

C. Z Press Test (45#)
10 Minutes
*207 Reps

D. 6m Amrap
1 Rope Climb
4 DL (225)
2 Rope Climbs
8 DL
3 Rope Climbs
12 DL
4 Rope Climbs
16 DL
5 Rope Climbs
20 DL
*3 Rope Climbs into Round of 4. Had zero energy today. Building stuff sucks my time and then when I do get to workout, I end up getting calls or texts that I have to answer. Without training, the construction process would be brutal, at least I can blow off some steam for an hour which makes things manageable for sure. 

25 August

Training (2p)

A. Build to max complex of:
1 Deadlift - 1 Power Snatch - 1 Hang Power Snatch - 1 OHS
*225

B. 
21-15-9
Power Snatch (135)
HSPU
KBS (2)
*9:21

*That was a pretty brutal combination, KBS were way harder than I thought they would be. 

24 August

Training (2p)

A. Build to 3 heavy loads of following complex:
1 Hang Squat Clean - 1 TnG Squat Clean - 2 Push Jerks - 1 Split Jerk
*255
*265
*275

B. Tabata Work
8 Rounds of each
-Row, AD, Ski
73 Cal Row - 70 Cal AD - 63 Cal Ski

C. Class WOD
450m Row
Then:
5-4-3-2-1
Thrusters (155)
Over The Bar Burpees
Box Jumps (30")
*4:11

D. EMOM for 12m
Min 1: 50 U/B DU's
Min 2: 8 T2B + 2 Bar Muscle-ups
Min 3: 10 Heavy Slamballs
*Complete

22 August

Training (7a)

Hopper Hero WOD Saturday
"Tyler"

5 Rounds
7 Muscle-Ups
21 SDLHP (95)
*11:31
*Muscle-ups u/b for 3 rounds, then went 5/2 for final rounds. 
*SDLHP were 8-7-6 / 9-7-5 / 9-7-5 / 9-7-5 / 10-11

21 August

Training (2p)

4 Sets
10 DL (315#)
6 PC+Jerk (225#)
7 U/B Muscle-ups
350m Row (Pace < 1:40.00)
50 U/B DU's
*5:00 (1:39.5 Row)
*4:53 (1:39.5 Row)
*5:47 (1:48.0 Row)
*7:05 (1:54.1 Row)
*PC and Jerks took my legs and lungs away 3/4 sets. Had to take a good 30 seconds before jumping up on the rings. The 3/4th rows were awful, had zero pull left. 

19 August

Training (2p)

"Chelsea (Strict)"
5 Strict Pullups
10 Pushups
15 Air Squats
OTM for 30 Minutes
*Made it 19 Rounds. Just got crushed by the squats. 

12m EMOM
*5 KB Thrusters (70)
*10 Cal Ski-Erg Sprint
*10 T2B
*Complete

18 August

Training (2p)

10-1
Back Squats (225)
Bench Press (225)
1T Prowler (180#) Vert bars / high horizontal bars
1/2T U/B HS Walk (Mistake = 1T Prowler then do HS Walk Again)
*35:18
*The Prowler and HS Walks got pretty bad. No Mistakes and went u/b pretty easily on the Squats and Bench. Took a good break before HS Walks as I did not want to have to do another prowler. 

17 August

Training (2p)

Hammy is feeling pretty good. Had to scale the run to a row just because it got a little tight on me after the snatches but overall, feels around 90%. 

A. Build to a tough Snatch
*Stopped at 240. No misses, just felt the hamstring a little on the pull so played it safe and backed off. 

B. Drop to 85% of A and do 7 Singles AFAP
*2:02
*Used 205#, missed once

C. Every 3 minutes for 12 minutes Complete
200m Run
10 DL
7 HPC
4 PJ
*155
*Complete, scaled rounds 3,4 to a 250m row

D. For Time
60 Cal Row
30 S2O (155)
30 C2B
*6:09
*S2O was 18/12. C2B were 12/10/8. Hand was torn up from Nate and that slowed my pullups down quite a bit. 

15 August

Training (7a)

Hero WOD Saturday

"Nate"
20m Amrap of:
2 Muscle-ups
4 HSPU
8 KBS (2)
*16 Rounds
*Tore on round 14 but it didn't affect my score, just couldn't keep the pace for the last 5m. 

14 August

Training (230p)

Every 6m For As Long As Possible
30 Pullups
30 WB
30 S2O (115)
40s AD Sprint

If Completed in 6m

20 C2B
20 Heavy WB
20 S2O (135)
40s AD Sprint

If Completed in 6m

10 Muscle-Ups
10 Heavy Over The Line WB
10 S2O (155)
40s AD Sprint

If Completed, Start back at Top

*Made it through 4 Rounds (24:00)

12 August

Training (2p)

Was able to train with Baity, Bird, JB and JMar. Felt good to get back in the group setting. 

20m Amrap of:
4 Bench Press (BW - 240)
4 Strict Pullups
4 Strict HSPU
4 Cal Row
16 U/B DU's
8-8-8-8/32   12-12-12-12/48    16-16-16-16/64     20-20-20-20/80
*Made it through round of 16. Strict HSPU crushed me. They went away so fast with the 10 days of rest I have taken. 

10 August

Training (2p)

15m Row
*3,500m

15m AD
*140 Cals

10m Core Work

Hamstring is about 80 percent recovered. Feeling much better but still limited on any kind of pulling off the ground. 

7 August

Training (2p)

Hamstring turned out to be a pretty minor pull according to Doc Schuster but it has been really annoying. Today I just did a 20m amrap of:

2m AD @ 70%
10 Air Squats
8 Strict Pullups
10/12/14/16/18/20 Pushups

*Felt good to move and sweat but probably another week from doing anything that closely resembles a workout. 

3 August

Training (2p)

With a partner, complete as many reps as possible at each of 3 stations with an 8m clock at each station. 

Strict Pullups
-83 

Burpees
-121

Pushups
-136

OTM for 10m, 40 yard sprints. 
*5th one, pulled my hamstring. Wasn't terrible and I can walk around but will be out for at least 2 weeks for sure. 

2 August

Training (11a)

Did a cool shoot course at the Ranch with my brothers. Had about a 1-mile course that had different obstacles and ended with a shotgun/pistol/mp5/308 course. Got my butt kicked by both of them in the shooting portion but had some fun. 

Starting to get into a good place with my new training. Still some adjustments that have to happen but it's a good start.