Wednesday

Wednesday- Aerobic Tester
3 rounds for time
30 Cal Row
30 Burpees

3 rounds for time
30 Cal Row
30 Burpees

Had to leave town for funeral. 30 min run.

Tuesday

A.M. Z1 Run P.M. UB CP
A.M.
20 min Run @ Z1 focus on belly breathing

P.M.
A1. Ring Dips @ 22X1; 3 reps x 3; rest 10 sec
A2. Wtd Negative Pull Ups @ 50A0; 5 reps x 3; rest 2 min
B1. KB Press @ 22X1; 8-10 reps x 3; rest 10 sec
B2. Strict Pull Ups @ 11X1; 5 reps x 3; rest 2 min
C1. Ring Push Ups @ 22X1; max reps in 30 sec x 3; rest 10 sec
C2. Kipping Pull Ups; max reps x 3; rest 2 min

A.M.
20 min Run @ Z1 focus on belly breathing

P.M.
A1. Ring Dips @ 22X1; 3 reps x 3; rest 10 sec

A2. Wtd Negative Pull Ups @ 50A0; 5 reps x 3; rest 2 min

B1. KB Press @ 22X1; 8-10 reps x 3; rest 10 sec

B2. Strict Pull Ups @ 11X1; 5 reps x 3; rest 2 min

C1. Ring Push Ups @ 22X1; max reps in 30 sec x 3; rest 10 sec

C2. Kipping Pull Ups; max reps x 3; rest 2 min

Only got in 30 min run. Schedule messed up this week.

Saturday

Garage Games Judge Accreditation

Ran out of time for two workouts.

5 min AMRAP
10 pullups
10 wall ball
10 deadlift

Got 2 rounds + 9 pullups

So that's almost 30 pullups in less than 5 min.

I was able to keep a better grip so I could kip harder. Not sure why but going to start wrapping my thumbs around bar to see if that helps.

Wednesday

Cl&J Intense + Tester
A. Power Clean & Push Jerk- build to a tough single with perfect form. Fast drop underneath the bar in the Jerk
+
90% of above
Max Reps Clean & Jerk in 8 min

A. Power Clean & Push Jerk- build to a tough single with perfect form. Fast drop underneath the bar in the Jerk

Stopped at 115#

+
90% of above
Max Reps Clean & Jerk in 8 min

105#--14 reps
Have gotten too psyched out about jerks now and not sure how to undo it.

Tuesday

A. Ring Dips @ 20X0- max reps in 3 min
A2. Kipping Pull Ups- max reps in 3 min
+
For time
50 Ring Rows
50 Push Ups
50 Sit Ups

A. Ring Dips @ 20X0- max reps in 3 min

8

A2. Kipping Pull Ups- max reps in 3 min

30

+
For time
50 Ring Rows
50 Push Ups
50 Sit Ups

19:26
Almost all time spent on pushups

Monday

Squat Intense + MAP Multi
A. Squat Snatch- tough single
B. OHS- tough single
+
15-12-9
OHS, 65lbs
Toes to Bar

A. Squat Snatch- tough single

Shoulders still sore.  Up to 65#, messy.  

B. OHS- tough single

Shoulders were an issue again.  Failed getting 105# up even though I have done more than that in the past.

Couldn't get my shoulders stable.

+
15-12-9
OHS, 65lbs
Toes to Bar

8:30

OHS at this weight felt fine but the T2B were even slower than usual 

Iron Athlete Garage Games

Event #1- 5 min only b/c there will be a warm up area and only a few athletes going at a time.
5 min to establish 1RM Clean & Jerk
rest 2 min before starting event 2

Time Cap- 10 min
Event #2
21-18-15-12
GH Sit Ups
Pull Ups

Time Cap- 8 min
Event #3
200m Shuttle Run (50m down & back twice)
15Thrusters, 95/65#
25 Box Jumps, 24/20″
15 Thrusters, 95/65#
200m Shuttle Run (50m down & back twice)

Time Cap- 18 min
Event #4
The Down & Back Chipper
50 Burpees
30 KBS, 53/35#
400m Run
50 Goblet Lunges, 53/35#
400m Run
30 KBS, 53/35#
50 Burpees

Event #1
5 min to establish 1RM Clean & Jerk
130#--Most I've jerked so I was happy with that.

Time Cap- 10 min
Event #2
21-18-15-12
GH Sit Ups
Pull Ups
Got further than I expected in this one before time was called--several reps into the third set of GHD situps.  It took me 7:41 to get forty pullups last Saturday so I don't think I could have done better on my pullups.  The situps made me really motion sick this time and were really hurting my lower back so I think I didn't have the seat adjusted right.  Should have got more time in with these beforehand but was still happy that I even got as far as I did.

Time Cap- 8 min
Event #3
200m Shuttle Run (50m down & back twice)
15Thrusters, 95/65#
25 Box Jumps, 24/20″
15 Thrusters, 95/65#
200m Shuttle Run (50m down & back twice)
5:22--This is the only one I have regrets on.  I wish I hadn't broken second set of thrusters.

Time Cap- 18 min
Event #4
The Down & Back Chipper
50 Burpees
30 KBS, 53/35#
400m Run
50 Goblet Lunges, 53/35#
400m Run
30 KBS, 53/35#
50 Burpees
I had no worries about finishing this one in time and realized I was wrong pretty quickly.  Burpees and the lunges were the worst part.  Got 18 burpees into my last set before time was called.

Really glad I stayed with Rx and it was a great event and great experience.

Tuesday

UB Intense + LE
A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec
A2. Kipping Pull Ups; 10 reps x 3; rest 3 min (Jumping Pull Ups if doing Scaled)
+
4 sets; rest 1 min
5 Thrusters, 65lbs
5 Burpees AFAP

A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec

3.5, 3, 2.5

A2. Kipping Pull Ups; 10 reps x 3; rest 3 min (Jumping Pull Ups if doing Scaled)

Think I may not being staying tight enough and am going to try wrapping my thumbs around the bar next time to see if it helps me stay on any longer.

+
4 sets; rest 1 min
5 Thrusters, 65lbs
5 Burpees AFAP

Shooting pains are back--I guess that's part of my lats. Or maybe triceps? Maybe I can figure out why it happens before Saturday...

Subbed KBS for thrusters
Burpees felt fine

32.7, 28.6, 28.7, 30.0

Monday

Squat Intense + MAP Multi
A. Front Squat- build to a quick single, no fails (about 85%)
+
5 min @ high aerobic effort
Run 800m
Max KBS, 36lbs
3 min rest
5 min @ high...
Run 800m
Max Burpees

A. Front Squat- build to a quick single, no fails (about 85%)

Not sure of 1RM anymore.  Stopped at 145

5 min @ high aerobic effort
Run 800m
Max KBS, 36lbs

4 minutes + 27 kbs.  Started too fast.

5 min @ high...
Run 800m
Max Burpees

4:13 + 9.5 burpees.  Started too fast again.

Saturday

Tester + Tester
Run 800m
rest 2 min
5 rounds for time
10 Thrusters, 65lbs
7 GH Sit Ups
rest 2 min
40 Pull Ups for time

Run 800m
rest 2 min

3:39

5 rounds for time
10 Thrusters, 65lbs
7 GH Sit Ups

7:52

rest 2 min
40 Pull Ups for time

7:41

Switched to mixed grip at 27

After today I think I have to face that I need to switch to scaled for GG. My only possible strategy to improve my pull ups at this point was to lose weight and I haven't followed through.

Actually, I think I'm going to stay Rx and just be prepared to not finish Event #2 the same way I'm prepared to not do well in Event #1.

Friday

GBC
A. Hang Squat Clean Cluster- 1.1.1 x 4; rest 2 min
B. Split Jerk Cluster- 1.1.1 x 4; rest 2 min
C. Clean Pull @ 145lbs- 3 reps x 3; rest 2 min (drop each rep from the top)
D. Toes to Bar- 10 reps x 3; rest 2 min

A. Hang Squat Clean Cluster- 1.1.1 x 4; rest 2 min

115#,120#,130#,145# (3 good with 3 fails in between)

B. Split Jerk Cluster- 1.1.1 x 4; rest 2 min

85#,95#,105#,115#

C. Clean Pull @ 145lbs- 3 reps x 3; rest 2 min (drop each rep from the top)

Felt fine

D. Toes to Bar- 10 reps x 3; rest 2 min

Slow

Wednesday

Cl&J Intense + Tester
A. Clean & Jerk Cluster- 1.1 x 3; rest 4 min (all tough sets, no fails)
+
5 rounds
10 KBS, 44lbs straight up
10 Goblet Lunges, 44lbs

A. Clean & Jerk Cluster- 1.1 x 3; rest 4 min (all tough sets, no fails)

115#, 120#, 125#
Some fails--Tyler pointed out I'm still caving forward in my dip and not splitting low enough

5 rounds
10 KBS, 44lbs straight up
10 Goblet Lunges, 44lbs

Tuesday

UB Intense + LE
A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec
A2. Kipping Pull Ups; amrap x 3; rest 3 min (add 5lbs of weight)
+
4 sets; rest 3 min
5 Thrusters, 65lbs
5 Burpees AFAP
200m Sprint

A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec

1 dip + 2 neg, 3 dips, 3 dips
Was pretty excited about the ring dips. Needed something positive to happen.

A2. Kipping Pull Ups; amrap x 3; rest 3 min (add 5lbs of weight)

(No weight) 10, 8, 7

+
4 sets; rest 3 min
5 Thrusters, 65lbs
5 Burpees AFAP
200m Sprint

Started speeding up again which means I'm not warming up enough.

1:26,1:18,1:13, last was 1:35 because I had to stop the bar from rolling away in parking lot before I ran

Monday

Squat Intense + MAP Multi
A. 1 & 1/4 Front Squat @ 30X1; 3 reps x 3; rest 3 min
+
5 min @ high aerobic effort
10 KBS, 35lbs
10 Box Jumps, 20"
3 min rest
5 min @ high...
5 GH Sit Ups
5 Pull Ups
3 min rest
5 min @ high...
Run
3 min rest
5 min @ high...
10 KBS, 35lbs
10 Box Jumps, 20"

A. 1 & 1/4 Front Squat @ 30X1; 3 reps x 3; rest 3 min
120#,125#,130#

5 min @ high aerobic effort
10 KBS, 35lbs
10 Box Jumps, 20"
5 rounds + 7KBS

5 min @ high...
5 GH Sit Ups
5 Pull Ups
5 rounds

5 min @ high...
Run
Sore and very hot--couldn't stay at high the whole 5 min

5 min @ high...
10 KBS, 35lbs
10 Box Jumps, 20"

4 rounds + 10KBS

Saturday

Tester + Tester
Run 1 mile for time
rest 2 min
5 rounds for time within itself
10 Goblet Lunges, 35lbs (5/leg)
10 KBS, 35lbs
rest 2 min
Run 1 mile for time
*record first mile, 5rd wod time, and 2nd mile time

Run 1 mile for time

Subbed-Airdyne-7min  @high

5 rounds for time within itself
10 Goblet Lunges, 35lbs (5/leg)
10 KBS, 35lbs
4:42

Run 1 mile for time
Subbed-Airdyne-7min @high

Wednesday

Cl&J Intense + Tester
A. Clean & Jerk Cluster- 1.1.1 x 3; rest 4 min (all tough sets, no fails)
+
7 min AMRAP
10 Thrusters, 65lbs
5 Burpees

Really bad day with no warning signs at all--felt good coming in.

A. Clean & Jerk Cluster- 1.1.1 x 3; rest 4 min (all tough sets, no fails)

115#,120#, 2 fails on 130#, 2 fails on 125#, too frustrated to complete third set

+
7 min AMRAP
10 Thrusters, 65lbs
5 Burpees

Running on empty feeling and getting those stabbing pains on outsides of arm pits.

4 rounds + 2 thrusters
Felt like I just couldn't do it--very weird.  Possibly dehydrated.

Tuesday

UB Intense + LE
A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec
A2. Kipping Pull Ups; amrap x 3; rest 3 min (add 10lbs of weight)
+
4 sets; rest 3 min
7 Burpees AFAP
5 Box Jumps, 20" AFAP
200m Sprint

A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec

1+2neg, 5neg,3neg

A2. Kipping Pull Ups; amrap x 3; rest 3 min (add 10lbs of weight)

7,8,7 (forgot weight)

+
4 sets; rest 3 min
7 Burpees AFAP
5 Box Jumps, 20" AFAP
200m Sprint

1:25, 1:21, 1:17, 1:15

Not a good day. Didn't feel strong on anything--yesterday felt strong on almost everything.

Monday

Squat Intense + MAP Multi
A. 1 & 1/4 Front Squat @ 30X1; 4 reps x 3; rest 3 min
+
5 min @ high aerobic effort
5 Pull Ups
10 Box Jumps, 20"
3 min rest
5 min @ high...
5 KBS, 35lbs Straight up overhead
5 GH Sit Ups
3 min rest
5 min @ high...
Run
3 min rest
5 min @ high...
5 Thrusters, 65lbs
5 Pull Ups

A. 1 & 1/4 Front Squat @ 30X1; 4 reps x 3; rest 3 min

105#,115#,125#
All easy until 125#-should have started heavier

5 min @ high aerobic effort
5 Pull Ups
10 Box Jumps, 20"

5 rounds + 5 pull up, 2 Box jump
Pull ups much better with grips Kelly made me-don't feel need for big kip for some reason
Box jumps always feel slow.

5 min @ high...
5 KBS, 35lbs Straight up overhead
5 GH Sit Ups

7 rounds + 5 KBS, 2GHD

GHD little awkward because feels like my feet will slip out. Can definitely feel difference when I forget to pop my legs.

5 min @ high...
Run

Felt ok

5 min @ high...
5 Thrusters, 65lbs
5 Pull Ups

4 rounds + 5 thrusters, 2 pull ups
Pull ups slowed me down--so sweaty from running kept slipping even with grips

Sunday

30 min street run-easy

(Just to de-stress)

Saturday

Tester + Tester
12 min AMRAP
5 KBS, 53lbs
7 Wall Ball, 14lbs- 9ft target
9 Box Jumps, 20"

rest minimum of 30 min, preferably a lot longer

Row 2k for time

12 min AMRAP
5 KBS, 53lbs
7 Wall Ball, 14lbs- 9ft target
9 Box Jumps, 20"

10 rounds + 5 KBS

rest minimum of 30 min, preferably a lot longer

Row 2k for time

7:59

Friday

GBC
*Warm up all movements before starting your sets. Start with lighter weights
A1. Weighted Negative Pull Ups- 5 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)
A2. Front Squat @ 33X1; 4 reps x 5; rest 45 sec
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
A4. Dead Lift @ 42X2; 4 reps x 5; rest 90 sec

A1. Weighted Negative Pull Ups- 5 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)

20# ankle weights
A2. Front Squat @ 33X1; 4 reps x 5; rest 45 sec

125#,130#,135#,140#(one fail),140#(failed last rep)
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec

5,(skipped next two sets because I'm an airhead),5,4
A4. Dead Lift @ 42X2; 4 reps x 5; rest 90 sec

165#,175#,185#,195#,195#

Wednesday

A. Clean & Jerk Cluster- 1.1.1.1.1 x 3; rest 4 min (all tough sets)
+
200m Shuttle Run
15 Thrusters, 65lbs
25 Box Jumps, 20"
15 Thrusters, 65lbs
200m Shuttle Run

A. Clean & Jerk Cluster- 1.1.1.1.1 x 3; rest 4 min (all tough sets)

115#,120#,125#

Still not getting low enough and making a mess of these but not continuously failing so making progress

200m Shuttle Run
15 Thrusters, 65lbs
25 Box Jumps, 20"
15 Thrusters, 65lbs
200m Shuttle Run

6:03

First set of thrusters unbroken

box jumps slow

Second set of thrusters stopped on 10 to breathe

Last run slow

Wednesday

Couldn't get to gym Tuesday or Wednesday.

Did 30 min street run Wednesday

Monday

Squat Intense + MAP Multi
A. 1 & 1/4 Front Squat @ 30X1; 5 reps x 3; rest 3 min
+
5 min @ high aerobic effort
5 Pull Ups
5 GH Sit Ups
3 min rest
5 min @ high...
5 KBS, 35lbs
5 Goblet Lunges, 35lbs
5 Box Jumps, 20" (stand up on box)
3 min rest
5 min @ high...
Run
3 min rest
5 min @ high...
5 Thrusters, 65lbs
5 Burpees

A. 1 & 1/4 Front Squat @ 30X1; 5 reps x 3; rest 3 min

95#,105#,115#

5 min @ high aerobic effort
5 Pull Ups
5 GH Sit Ups

5 rounds +2 pull ups (with GHD machine and pull up bar across gym from each other)

5 min @ high...
5 KBS, 35lbs
5 Goblet Lunges, 35lbs
5 Box Jumps, 20" (stand up on box)

4 rounds +5 KBS, 4 lunges (24" box, assumed lunges were 5 each leg)

5 min @ high...
Run

Wasn't sure of distance so couldn't judge pace

5 min @ high...
5 Thrusters, 65lbs
5 Burpees

4 rounds +5 thrusters, .5 burpee

Burpees really slow

Saturday

Oly Tech + Tester
A. High Hang Squat Snatch- 3 reps x 3; rest 90 sec (moderate weight, only increase if it feels good)
B. Power Clean & Split Jerk- 3 reps x 5; rest 60 sec (moderate weight, only increase if it feels good
+
15 min AMRAP
15 KBS, 36lbs
15 Burpees

P.M.
Run/Swim/Row/ or Air Dyne 30 min @ easy pace

A. High Hang Squat Snatch- 3 reps x 3; rest 90 sec (moderate weight, only increase if it feels good)

55#,65#,75#
Caught the 75# in too high of a squat each time

B. Power Clean & Split Jerk- 3 reps x 5; rest 60 sec (moderate weight, only increase if it feels good

75#,85#,95#,105#,115#
Leaning back in dip helped and Josh showed me I wasn't keeping my elbows high enough and felt much better after I raised them. Feeling more hopeful about these now. 
+
15 min AMRAP
15 KBS, 36lbs
15 Burpees
5 round + 15kbs, 10burpees
Miserable and slow but felt good after. Felt stronger on the burpees and will be interested to see what they feel like when I can do them faster and without stopping to breathe so much.

P.M.
Run/Swim/Row/ or Air Dyne 30 min @ easy pace

Friday

GBC
*Warm up all movements before starting your sets. Start with lighter weights
A1. Weighted Negative Pull Ups- 4 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)
A2. Front Squat @ 33X1; 6 reps x 5; rest 45 sec
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
A4. Dead Lift @ 42X2; 5 reps x 5; rest 90 sec

A1. Weighted Negative Pull Ups- 4 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)

20# ankle weights

A2. Front Squat @ 33X1; 6 reps x 5; rest 45 sec

115#,120#,125#,130#,130#
Not in lifting shoes so could feel I was shifting more forward. Had to break once on the 130# sets

A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec

4 unbroken each set

A4. Dead Lift @ 42X2; 5 reps x 5; rest 90 sec

165#,175#,185#,185#,185#
Still not feeling good on these. Part setup and part I think I'm not as strong on these anymore.

Tuesday

UB hPush/LB Bend + UB vPush/LB Bend
A1. Bench Press @ 32X1- 8, 6, 4, 6, 4; rest 10 sec
A2. Power Clean Cluster- 1.1 x 5; rest 2 min
B1. HS Negatives- 3 reps slow as possible on 45lbs plates x 3; rest 10 sec
B2. Russian KBS w/ 62lbs- 12 reps x 3; rest 2 min

A1. Bench Press @ 32X1- 8, 6, 4, 6, 4; rest 10 sec

90#,95#,100#,105#,110#

A2. Power Clean Cluster- 1.1 x 5; rest 2 min

120#,125#,Failed at 130#-felt tired--had to drop to 115#, 125#, 125#

B1. HS Negatives- 3 reps slow as possible on 45lbs plates x 3; rest 10 sec

About half way down on all.  Hands not consistently in right direction.

B2. Russian KBS w/ 62lbs- 12 reps x 3; rest 2 min
These felt fine.  Apparently I used 70# last week which explains why I was so sore the next day

Wednesday

Oly Tech + MAP Runs
Run 1:15 sec @ 90%; walk 45 sec x 5
Squat Snatch 2 reps @ 60lbs x 5; rest 1 min
Row 1:15 sec @ 90%; Row 45 sec @ 50% x 5
Tall Squat Clean & Split Jerk- 2 reps @ 70lbs x 5; rest 1 min
Air Dyne 1:15 sec @ 90%; Air Dyne 45 sec @ 50% x 5

Run 1:15 sec @ 90%; walk 45 sec x 5

Only able to hold high effort at about 35 seconds each time before slowing down.

Squat Snatch 2 reps @ 60lbs x 5; rest 1 min

All felt a little off today.

Row 1:15 sec @ 90%; Row 45 sec @ 50% x 5

By final sets could not hold high effort the whole 1:15

Tall Squat Clean & Split Jerk- 2 reps @ 70lbs x 5; rest 1 min

Jerk still an issue

Air Dyne 1:15 sec @ 90%; Air Dyne 45 sec @ 50% x 5

Used rower--could not keep high effort 1:15 for every set

Tuesday

UB hPush/LB Bend + UB vPush/LB Bend

A1. Bench Press @ 32X1- 8, 6, 4, 6, 4; rest 10 sec
A2. Power Clean Cluster- 1.1 x 5; rest 2 min

B1. HS Negatives- 3 reps slow as possible on 45lbs plates x 3; rest 10 sec
B2. Russian KBS w/ 62lbs- 12 reps x 3; rest 2 min

P.M. Run 30 min @ easy pace

Got run in before work but will have to do the rest Thursday morning  

Monday

UB vPull/Squat + Single Leg + Core
A1. Front Squat waveload- 8, 6, 4, 6, 4; rest 10 sec
A2. Kipping Pull Ups- 8 reps x 5; rest 3 min
B. Barbell Weighted Walking Lunges- 10/leg x 3; rest 2 min (start @ 95lbs)
C. Toes to Bar- 12 reps x 3; rest 90 sec

A1. Front Squat waveload- 8, 6, 4, 6, 4; rest 10 sec

115#, 120#,125#,130#,135#

A2. Kipping Pull Ups- 8 reps x 5; rest 3 min

No dropping off bar until last set--dropped on 6 before finishing

B. Barbell Weighted Walking Lunges- 10/leg x 3; rest 2 min (start @ 95lbs)

Stayed at 95# all sets. Shoulders were fatiguing --still sore from Saturday. Still really unstable when left leg is behind me.

C. Toes to Bar- 12 reps x 3; rest 90 sec

These were a mess tonight. Fatigued and just don't think I'm strong enough to get a rhythm going on these yet.
Dropped after 7 on first two sets and last set was 2 at a time.

31 Heroes

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
400m sandbag run

Got 5round + 10 reps with my partner

Happy that 105# thrusters felt the same as 85# felt last year

Happy my arms felt so strong on the rope climb but my legs really got in the way because I'm still wrapping around my right leg but don't need to climb that way anymore. Need to learn to climb more efficiently.

Grip started giving out but I know my grip has improved

Sandbag running felt much worse this year and thought I might throw up but I know I can improve CRE pretty quick when I'm ready

Friday

GBC
*Warm up all movements before starting your sets. Start with lighter weights
A1. Weighted Negative Pull Ups- 3 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)
A2. Front Squat @ 33X1; 8 reps x 5; rest 45 sec
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
A4. Dead Lift @ 42X2; 6 reps x 5; rest 90 sec

 

(At school gym)

A1. Weighted Negative Pull Ups- 3 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)

Used 20# ankle weights
A2. Front Squat @ 33X1; 8 reps x 5; rest 45 sec
115# first set, stayed at 120# rest of sets.  Felt challenging at this tempo

A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
Only got 3 so did 2 more
Only got 4 so did 2 more
Only got 2 so did 2 more
Only got 3 so did 2 more
Only got 3 so did 2 more

A4. Dead Lift @ 42X2; 6 reps x 5; rest 90 sec
185# all sets.  Felt terrible all the way through.  Really dissapointing.  My warmups felt okay and I didn't think this would be a heavy weight for me but it didn't feel good.

Tuesday

UB hPush/LB Bend + UB vPush/LB Bend
A1. Bench Press @ 32X1- 10, 8, 6, 8, 6; rest 10 sec
A2. Power Clean Cluster- 1.1.1 x 5; rest 2 min
B1. HS Negatives- 3 reps slow as possible on parralletes x 3; rest 10 sec
B2. Russian KBS w/ 62lbs- 10 reps x 3; rest 2 min

P.M.
Run 30 min @ easy pace

A1. Bench Press @ 32X1- 10, 8, 6, 8, 6; rest 10 sec

85#,90#,95#,100#,100#
A2. Power Clean Cluster- 1.1.1 x 5; rest 2 min

105#,115#,125#,135#,140# (with some fails but got all three)

B1. HS Negatives- 3 reps slow as possible on parralletes x 3; rest 10 sec

Couldn't get up on paralletes
First set--hands on floor, negative half way down
Second set--hands on floor, head down to 2 abmats stacked
Third set--hands on floor, 1 abmat but couldn't get head all the way down to it
Clovis showed me where to position my hands from the wall with the abmat so going to use the abmat to judge that from now on.
B2. Russian KBS w/ 62lbs- 10 reps x 3; rest 2 min
These felt fine

P.M.
Run 30 min @ easy pace
Schedule is messed up this week and missed this but going to try to get it in Thursday

Monday

UB vPull/Squat + Single Leg + Core
A1. Front Squat waveload- 10, 8, 6, 8, 6, 4; rest 10 sec
A2. Kipping Pull Ups- 7 reps x 5; rest 3 min
B. Weighted Walking Lunges- 10/leg x 3; rest 2 min
C. Toes to Bar- 10 reps x 3; rest 90 sec

A1. Front Squat waveload- 10, 8, 6, 8, 6, 4; rest 10 sec

95#,105#,115#,125#,130#,135# (not sure if I should have started heavier)
A2. Kipping Pull Ups- 7 reps x 5; rest 3 min

Not all unbroken but didn't have to drop off bar

B. Weighted Walking Lunges- 10/leg x 3; rest 2 min

30# ea. hand, 35# ea. hand, 45# ea. hand (had to put weights down twice)

C. Toes to Bar- 10 reps x 3; rest 90 sec

Last set dropped after 7 before doing next 3.  

Kip is really inefficient on these and I start swinging too much and have to waste energy trying to get it back under control.

Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Hang Squat Snatch, 1 rep/min for 10 min @ 65lbs
-Static Hang Squat Clean @ 105lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2318

Hang Squat Snatch, 1 rep/min for 10 min @ 65lbs

First few sets were rough but then felt good through the middle and got a little too slow and messy toward the end.  These are great for feeling how any hesitation really affects the weight going up.

Static Hang Squat Clean @ 105lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

These felt okay.  Wasn't static on some--as I got more tired toward the end I felt myself hitching for the extra momentum.

HS Hold (freestanding and on the wall) for 10 minutes

2 @ 1min, 2 @ 50 sec, 2 @ 40 sec, 2 @ 30 sec

Still having some issues with consistently getting up with my hands correct and still feel I'm not in the correct position up there because the back of my head presses against the wall.

One of the 30 seconds holds felt perfect, though, and I don't know how it happened.  But I got up and my hands felt perfect, my shoulders felt great and my feet were barely on the wall but I pulled my legs too far forward and fell after 30 seconds.

This feels how Olympic lifting used to feel--where I start, have no idea what happens in the "tunnel" and then find myself in the end position without really knowing how I got there and just hoping I end up in the right place.

12 min Row @ 2:45 pace

2297

Friday

UB Gym/LB Squat + UB Gym/LB Bending
A1. Front Squat @ 30X1- build slowly to heavy single, no failed reps. start w/ about 95lbs
A2. Mixed Grip Kipping Pull ups; 5 reps b/w sets of front squats
B1. Bar Dips @ 30X1- 4-5 reps x 4; rest 10 sec
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

A1. Front Squat @ 30X1- build slowly to heavy single, no failed reps. start w/ about 95lbs

(For some reason thought I was supposed to warm up with 95# and didn't start sets there) 130#,135#,140#,145#, Failed at what was supposed to be 150# but I think I had 155# on there because I miscounted when switching out little plates for bigger ones.
A2. Mixed Grip Kipping Pull ups; 5 reps b/w sets of front squats

4 sets-felt okay but kip was not very controlled and swinging too much

B1. Bar Dips @ 30X1- 4-5 reps x 4; rest 10 sec 

5 each set, all a struggle.  First set was the worst because my shoulders weren't warmed up enough but will remember to do that from now on.
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

135#, 145#, 150#, 150# again but knees out and more upright--that definitely made a difference and was burning my legs so bad I had to rest more than tempo.

Wednesday

A.M. Z1 P.M. HUB/VUB/UB Volume
A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 3 reps x 3; rest 10 sec (first set @ 120lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 3 reps x 3; rest 2 min (first set @ 95lbs and add)
B1. DB Seated OH Press @ 22X2- 3-5 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 8 reps x 3; rest 10 sec (44lbs first set)
C2. Single Arm DB Row @ 30X1- 8 reps x 3; rest 2 min (45lbs first set)

A.M.
Row or Air Dyne @ 50% effort for 30 min 

Subbed 30 minute street run.  Can definitely feel my legs are getting stronger.

P.M.
A1. Bench Press @ 32X1- 3 reps x 3; rest 10 sec (first set @ 120lbs and increase/set)

115# each set.  Felt challenging.  (Apparently I can magically finally bench press 115# when instructed to bench press 120#) Didn't try to increase because baby weights were being used by others.
A2. Barbell Bent Row @ 30X1- 3 reps x 3; rest 2 min (first set @ 95lbs and add)

95#,105#,115# ( Showed to set up like a deadlift by Tyler)

B1. DB Seated OH Press @ 22X2- 3-5 reps x 3; rest 10 sec (try 30lbs again)

5x30

3x35#, 2x30#

3x35#, 2x30#
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

Felt fine

C1. Single Arm DB Bench Press @ 20X1- 8 reps x 3; rest 10 sec (44lbs first set)

Got 2 @ 45# but was too heavy. 8x35# for all three sets.
C2. Single Arm DB Row @ 30X1- 8 reps x 3; rest 2 min (45lbs first set)

8x45# all three sets.  Challenging.

Tuesday

Oly Tech + Oly Intense + Squat + LP Air Dyne
A. OHS @ 44X1- 1 reps w/ 65lbs x 5; rest 2 min
B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs, after warming up w/ lighter weight)
C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs, after warming up w/ lighter weight)
+
Air Dyne- 30 sec ALL OUT; rest 2:30 x 4

A. OHS @ 44X1- 1 reps w/ 65lbs x 5; rest 2 min (Coach Mike advised working on ankle flexibility, keeping knees out, feet more forward and closer together)

65#,75#,85#,95#,105#

B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs, after warming up w/ lighter weight)

115# all sets.  No fails but most not low enough and some press outs.  Coach Mike said I'm coming forward on my dip, so lean back and that really helped.  Will do that from the start next time.

C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs, after warming up w/ lighter weight)

150#,155#,165#,170#, failed on 175# so did last set at 170#

Air Dyne- 30 sec ALL OUT; rest 2:30 x 4

101rpm down to 80rpm by end

101rmp down to 90rpm by end

95rpm down to 82rpm by end

Stayed at 90rpm 20 seconds then down to 80 rpm by end

Monday

Gym Strength/UB Gym Stamina
A1. Chin Ups- max strict in 30 sec x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups- max strict in 30 sec x 3 sets; rest 10 sec

Was not able to do chin up so did 3 x10 sec negatives each set
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

4 unbroken + 2 unbroken

3 unbroken + 3 unbroken

2 unbroken + 4 broken

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

Amanda showed me how to position the box so it didn't move around but I wasn't able to do strict rows while elevated.

12 each set, not elevated.
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min

12 each set

C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

14 each set.  More rest than tempo and most were a struggle after the first set.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

9 before dropping + 1

6 before dropping +3 before dropping +1

6 before dropping +3 before dropping +1

I asked Clovis if I was pulling too hard and coming too high on these but he said not to worry about it until I am actually at a level where I can compete.

Diet has been back under control the past two weeks so maybe I can start dropping some of the fat I've gained and the body weight stuff will get better.  I think I'm sabotaging myself by gaining weight.

Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Over Head Squat @ 55X1 @ 65lbs- 2 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 95lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2466m

-Over Head Squat @ 55X1 @ 65lbs- 2 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

65#,65#,75#,85#,95#.  All at tempo and all felt really good.

-Static Hang Squat Clean @ 95lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

All of these felt great today.

-HS Hold (freestanding and on the wall) for 10 minutes

Think I'm still too close to wall on these.  On one I was further away and it immediately felt better on my shoulders.

1min,55sec,40sec,20sec,55sec,54sec,50sec

12 min Row @ 2:45 pace

2222m

Wednesday

A.M. Z1 P.M. HUB/VUB/UB Volume
A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 5 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 5 reps x 3; rest 2 min (first set @ 85lbs and add)
B1. DB Seated OH Press @ 22X2- 4-6 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

A.M.
Row or Air Dyne @ 50% effort for 30 min 

Subbed 30 minute street run at moderate pace.   Have ended up really liking these--always feel happy and de-stressed after.

P.M. (school gym)
(Did this last due to bar being unavailable)
A1. Bench Press @ 32X1- 5 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
105#, 110#, 110#--didn't feel confident with 115#
A2. Barbell Bent Row @ 30X1- 5 reps x 3; rest 2 min (first set @ 85lbs and add)

85#,90#,90#

B1. DB Seated OH Press @ 22X2- 4-6 reps x 3; rest 10 sec (try 30lbs again)
6 x30# first two sets,  5x35# last set
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

These felt fine since they were fast

C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
12 x 35# all three sets.  Last reps of each set were challenging enough to make me nervous about going up.
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)
12x45# all three sets.  Struggle all three sets.

Friday

UB Gym/LB Squat + UB Gym/LB Bending
A1. Front Squat @ 30X1- 2-4 reps x 3; rest 10 sec (start @ 145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)
B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)


Friday on Thursday so I can do Wednesday on Friday at school gym because of after work plans.

A1. Front Squat @ 30X1- 2-4 reps x 3; rest 10 sec (start @ 145)

4 reps each set at 145#.  Racking and resetting each time before squatting again.
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)

First two sets 5 coming off bar once.  Third set used chalk and different bar and got 8 without coming off bar

B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)

2 full +1 fail +1 without weight

3 full

2 full +1 fail +1 without weight

1 full +1 fail +2 without weight
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all 

5 reps each. 125#, 135#, 145#, 155#

Tuesday

Oly Tech + Oly Intense + Squat + LP Air Dyne
A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)
B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs)
C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs)
+
Air Dyne- 25 sec ALL OUT; rest 2:35 x

Tuesday on Wednesday because I couldn't recover enough from Monday for some reason.  Shoulders really hurt, felt very sore and exhausted.

A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)

3x55#, rest @ 60#  All of these felt pretty solid today.

B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs)

Warmed up with 95# and then 65# because jerk didn't feel good.  None of them feel good and my only explanation is just that I'm sore from everything else I'm doing with my arms.  I've done WODs with 95# jerks and they've never been great but suddenly it's like I don't know how to do it anymore even though I got 125# the first week of this phase.

1. 115# cleans with 4x45# jerk  2.  125# cleans with 4x65# jerk 3. 130# cleans (caught them too high and didn't squat) with 4x75# jerk 4. 130# clean (caught it high but did squat anyway and think I forgot to do the second clean) with 85# jerk (I think two because I think I forgot to do the second clean and jerk)

C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs)

Loaded 150# but just didn't feel strong enough--felt run down.

1. 135# 2. 135# 3. 140#--then it was like a switch flipped and I suddenly felt fine. 4. 150# 5. 150# 5. 155# 7. 175# (meant to load 165# but miscounted) failed on second squat

Air Dyne- 25 sec ALL OUT; rest 2:35 x 4

1. 103rpm for first 20 sec and down to 98rpm for last 5

2. 103 rpm for 11 sec and down to 83 by end

3. 103 rpm for 7 sec and down to 73 by end

4. 93 rpm for 18 sec and down to 84 for last 7

Monday

UB Gym Strength/UB Gym Stamina
A1. Chin Ups w/ 20lbs- 10 sec negative, 7 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
(B1&B2 w/ 10lb weight vest)
C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 7 reps x 3 sets; rest 10 sec

Last 4 faster than tempo on last two sets
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

Each set 4 unbroken then next 2 except last set had 1 fail before last rep

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

12 each set, not elevated.  These actually felt pretty good so I thought I would try elevated but can't figure out how to keep whatever I put my feet on from scooting across the floor
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
(B1&B2 w/ 10lb weight vest)

These didn't feel good.  8 each set.  

C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

15,15,14.  Most rest than tempo.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

9 each time so I got more than last week but not unbroken and not without coming off bar.  Probably about 6 each time before I came off the bar.

Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Snatch Balance @ 60lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 85lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2444m

-Snatch Balance @ 60lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

warm up 3x45, 3x55

65#(because I can't do math), 60# on next four sets.  Slow squat in most but faster and better in last two sets.

-Static Hang Squat Clean @ 85lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

Most felt good, fell once, once too far forward on toes.

-HS Hold (freestanding and on the wall) for 10 minutes

Set timer for 1 min intervals so I could try to get 5 one min hs with one min rest in between

(Several fails getting up different times)

1 min, 1 min, 30 sec, 1 min, 50 sec

12 min Row @ 2:45 pace

2320m (sometimes a little above 2:45 pace)

Friday

UB Gym/LB Squat + UB Gym/LB Bending
A1. Front Squat @ 30X1- 3-5 reps x 3; rest 10 sec (start @ 145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)
B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)
B2. Snatch Dead Lift @ 52X1; 4-6 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

A1. Front Squat @ 30X1- 3-5 reps x 3; rest 10 sec (start @ 145)

5,4,4 (failed on 5th rep second and third set. Stayed @145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)

5 reps, not unbroken.  Did not drop off bar second and third set.

B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)

First set only one full rep, fail and then reps without weight
Second and third set 3 full reps (more rest than tempo )
Fourth set failed on last rep and couldn't even get it without weight
B2. Snatch Dead Lift @ 52X1; 4-6 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

115,125,135,145-6 reps each.

Wednesday

A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 6 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 6 reps x 3; rest 2 min (first set @ 85lbs and add)
B1. DB Seated OH Press @ 22X2- 6-8 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

A.M.
Row or Air Dyne @ 50% effort for 30 min (CrossFit Clinton)

Row 6316m, 2:20-2:30 pace 

P.M.
A1. Bench Press @ 32X1- 6 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)

3x115# then failed.  3x105#  Stayed at 105# for next two sets with some fails
A2. Barbell Bent Row @ 30X1- 6 reps x 3; rest 2 min (first set @ 85lbs and add)

85#,90#,90#(forgot to add on last set)

B1. DB Seated OH Press @ 22X2- 6-8 reps x 3; rest 10 sec (try 30lbs again)

6 reps on each set.  Most rest than tempo on most and really struggled
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

Since these were fast they felt fine

C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)

12 each arm each set but more rest than tempo and really struggled.
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

12 each arm each set but more rest than tempo and pulling faster than tempo on a lot of them

Tuesday

Oly Tech + Oly Intense + Squat + LP Air Dyne
A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)
B. Squat Clean & Split Jerk Cluster- 1.1.1 x 3; rest 3 min (start w/ 115lbs)
C. Back Squat @ 20X1- 3 reps x 5 sets; rest 3 min (first set @ 150lbs)
+
Air Dyne- 30 sec ALL OUT; rest 2:30 x 5

A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)

55#, last two reps #65  Most felt good, fell on one at 55#

B. Squat Clean & Split Jerk Cluster- 1.1.1 x 3; rest 3 min (start w/ 115lbs)

115#-jerk didn't feel good ,was pressing out.  Went up to 125#, failed and dropped it on my legs somehow.   Felt irritated and distracted by how much that hurt and failed at 115# and went all the way down to 95# for rest of reps and even those jerks didn't feel good.  

C. Back Squat @ 20X1- 3 reps x 5 sets; rest 3 min (first set @ 150lbs)

Stayed at 150# the whole time because it was always a struggle.  Failed once on first set and then set it lower on my back and the rest felt better but still difficult.

Air Dyne- 30 sec ALL OUT; rest 2:30 x 5

Got up over 100rpm the first two sets but after that struggled to stay at 85rpm.  Felt like my quads were cramping up which was an interesting feeling I've never had before.

Monday

UB Gym Strength/UB Gym Stamina
A1. Chin Ups w/ 20lbs- 10 sec negative, 6 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 7 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-14 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 6 reps x 3 sets; rest 10 sec

Faster than tempo toward end of second set and on third set
A2. Bar Dips @ 31X1- 7 reps x 3 sets; rest 2 min

Happy that I got the first 4 without putting my feet down on first two sets.  All felt really difficult.

B1. Ring Rows feet elevated @ 22X2; 8-14 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

Not elevated.  Still moving feet around some.  14 on each set.
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min

8 each set.  All were a struggle.  Rings were higher than I've had them the last few times because straps were shorter.  For some reason this feels harder even though it's not supposed to be.

C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

14 each set.  Felt terrible from the start--really leaning on right arm to get up.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

8,7,5  Only first set was more than last week.  

Cherry Pick Saturday

12 Min Row @ 2:30 pace
2512 m

Static high hang squat snatch-1 rep every 30 sec for 10 min
45#

Snatch balance @55lbs-3 reps x 5; rest 90 sec
Felt much better than last week.  I think I had let my shoulders get too tight.

Squat clean and jerk cluster-1.1.1x3; rest 3 min
These were a mess today.  Probably should have warmed up with a lighter weight.  115# first set-felt okay. 125# second set but couldn't jerk any--arms felt weak  Back down to 115# third set but failed a lot--arms just felt weak.

HS Hold 5 minutes
Cut this down to 5 minutes so I wouldn't run out of time before noon.  These actually felt pretty good today. Didn't have to use much momentum to get on wall.  1 min and 20-30 second holds.

Air Dyne-25 sec all out; rest 2:35 x 5
Didn't have a read out but always had to fight to try to keep the same pace after about 20 seconds

Monday

Lost week to illness so doing Monday on Friday.

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-10 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 10-14 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec

10 sec first set, 5 sec second set, last 3 reps 5 second last set
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

Some fails on all sets and some had to put foot down 

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

8 reps each set, not elevated
B2. Ring Push Ups @ 22X2- 8-10 reps x 3; rest 2 min

8 reps each set

C1. Push Ups @ 31X1- 10-14 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

10 reps each set.  Lots of failing and extra resting.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

7 each set (one more than last week) 

Saturday

10 min Row @ 2:45 pace
-Snatch Balance @ 65lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 75lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
10 min Row @ 2:45 pace

10 min Row @ 2:45 pace

2088m-2:20-2:30pace (2:45 felt too slow and awkward)

-Snatch Balance @ 65lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

45#, 45#, 55#,55#,45#

No perfect reps--really rusty on these, all were awful so never did 65#.  On last set Josh said I was jumping forward so Will put a towel down at my feet and that helped me drop straight down so last set was best set but still a slow squat.

-Static Hang Squat Clean @ 75lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

Felt okay.  I noticed more of a difference with the snatch on the high hang because I think a lot of times I'm missing that position in the snatch.

-HS Hold (freestanding and on the wall) for 10 minutes

Some at 1 min, some 20-30 seconds.  Had hands in correct position in almost all of them.  Almost got into a few starting with hands on floor but failed and had to flip into handstand.

10 min Row @ 2:45 pace

2045m-2:20-2:30 pace again.  Need to remember to look into foot position.  Saw a video that said to keep strap around your toes but Bill showed me to put it on the middle of my foot today and that did feel like a stronger position.

Friday

A1. Front Squat @ 30X1- 6-8 reps x 4; rest 10 sec
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 4; rest 3 min
B1. Bar Dips @ 30X1- max reps x 4; rest 10 sec
B2. Snatch Dead Lift @ 52X1; 6-8 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

A1. Front Squat @ 30X1- 6-8 reps x 4; rest 10 sec

135#-8,8,6,6--felt really challenging today but remembering to keep elbows high, knees out and that helps a lot
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 4; rest 3 min

Did 3 with vest but couldn't figure out how to secure it so that it wasn't coming up and hitting me in the face.  Did 5 without, then 9,9,9 without vest.  These felt really good but hands were still giving out.

B1. Bar Dips @ 30X1- max reps x 4; rest 10 sec

Dip station was set higher than last time but seemed harder.  4 (last rep not full), 3 (last rep not full), 3 (couldn't get back up on the 3rd rep), 4 at half depth or a little lower
B2. Snatch Dead Lift @ 52X1; 6-8 reps x 4; rest 3 min 

95#-6,8,6,8  Wasn't sure what weight to start with but 95# felt terrible enough to stay with.

Had to close one library last night and get up early to open another branch this morning so didn't get much sleep and everything felt a little off.

Wednesday

A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 10 reps x 3; rest 10 sec
A2. Barbell Bent Row @ 30X1- 10 reps x 3; rest 2 min
B1. DB Seated OH Press @ 22X2- 10-12 reps x 3; rest 10 sec
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 12-15 reps x 3; rest 10 sec
C2. Single Arm DB Row @ 30X1- 12-15 reps x 3; rest 2 min

A.M.
Row or Air Dyne @ 50% effort for 30 min 

Air Dyne--don't know max effort yet but stayed at 58-60 rpm the whole time.  Could talk comfortably but walking felt awkward after.

P.M.
A1. Bench Press @ 32X1- 10 reps x 3; rest 10 sec

105#,105#(failed last rep),100#,100#,100#--apparently cannot read my own terrible handwriting and did 5 sets.  No wonder this seemed hard...
A2. Barbell Bent Row @ 30X1- 10 reps x 3; rest 2 min

75# and mistakenly did 5 sets.  

B1. DB Seated OH Press @ 22X2- 10-12 reps x 3; rest 10 sec

3 reps at 30# and then had to drop to 25# each hand for 10 reps each set
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min

Probably faster than tempo on a lot of these--arms are pretty tired.  Right elbow is a little cranky from the jerks last night.  Going to ice it and keep an eye on it.  

C1. Single Arm DB Bench Press @ 20X1- 12-15 reps x 3; rest 10 sec

25# each arm for 12 reps, first set.  35# for 12 reps next two sets
C2. Single Arm DB Row @ 30X1- 12-15 reps x 3; rest 2 min

35# each arm for 12 reps, 3 sets

Tuesday

A. Static High Hang Squat Snatch- 1 Perfect rep every 30 sec for 10 min (45lbs, move to 55lbs if it feels GREAT, if not stay at 45)
B. Squat Clean & Split Jerk Cluster- 1.1.1.1.1 x 3; rest 3 min
C. Back Squat @ 20X1- 5 reps x 5 sets; rest 3 min
+
Air Dyne- 20 sec ALL OUT; rest 2:40 x 5

A. Static High Hang Squat Snatch- 1 Perfect rep every 30 sec for 10 min (45lbs, move to 55lbs if it feels GREAT, if not stay at 45)

Some felt good, some I could  feel swing out, so stayed at 45# the whole time.

B. Squat Clean & Split Jerk Cluster- 1.1.1.1.1 x 3; rest 3 min

95#,115#,125#  One fail on the 125#.  First time I've had over 105# above my head so was feeling a little unsure.  I don't think I'm going low enough or locking out aggressively enough.

C. Back Squat @ 20X1- 5 reps x 5 sets; rest 3 min

145#,155#,155#,155# (failed on last rep), 145#

+ Air Dyne- 20 sec ALL OUT; rest 2:40 x 5

Ran out of time because was late to gym due to traffic issues.  Went downtown and subbed hill/incline sprints instead

10 x 20sec hill/incline sprints (last two sprints 25 sec)

Monday

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 5 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-10 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 6-8 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 10-12 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec

Second and third set faster than tempo
A2. Bar Dips @ 31X1- 5 reps x 3 sets; rest 2 min

Last reps on second and third set not full depth

B1. Ring Rows feet elevated @ 22X2; 8-10 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

Could not do any row with feet elevated so went back to floor and tried to stay as low as possible

B2. Ring Push Ups @ 22X2- 6-8 reps x 3; rest 2 min

These feel so much better than they did the first time I did them I'm suspicious I'm cheating somehow.  Maybe I have the rings too low?

C1. Push Ups @ 31X1- 10-12 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

Struggling with the wider push ups.  Second and third set very broken up.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec

6,6,6

Saturday

7 min @ high consistent effort
5 Push Ups
10 Russian KBS, 62#
Run 150m
5 min recover
7 min @ high…
3 Pull Ups
10 Wall Ball
25 Single Unders
5 min recover
7 min @ high…
5 Thrusters, 65#
10 Box Jumps, 20"
Bear Crawl, 50ft

7 min @ high consistent effort
5 Push Ups
10 Russian KBS, 62#
Run 150m

4 rounds + 5 pushups, 10 KBS, 22 sec. of running

7 min @ high…
3 Pull Ups
10 Wall Ball
25 Single Unders

5 rounds + 3 pull ups, 7 wall balls

Pull ups were a struggle even though there were only 3

7 min @ high…
5 Thrusters, 65#
10 Box Jumps, 20"
Bear Crawl, 50ft

(Josh estimated 3 times across gym was 50ft)

3 rounds + 5 thrusters, 5 box jumps

Thrusters actually felt good but the bear crawl almost made me throw up.  

Friday

A1. Seated DB Press @ 30X1; 2 x 4 sets; rest 10 sec
A2. Hang Squat Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it low)
B1. Pull Ups @ 52A2; 7 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 2 x 3 sets; rest 2 min (heavier than last week)
C1. Ring Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 6/leg x 3; rest 90 sec (heavier)

A1. Seated DB Press @ 30X1; 2 x 4 sets; rest 10 sec

35# each hand
A2. Hang Squat Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it low)

115#,120#,130#,135 #(Struggled coming up from squat on the 135s)

B1. Pull Ups @ 52A2; 7 x 3 sets; rest 10 sec (add weight if possible)

Negatives-20# weight vest.  Started moving faster than tempo in last set and probably should have taken vest off.

B2. Front Squat @ 31X1; 2 x 3 sets; rest 2 min (heavier than last week)

140# (Felt challenging so did not go up each set)

C1. Ring Push Ups @ 31X1; max reps x 3; rest 10 sec

8,9,6
C2. Pull Ups; max reps x 3; rest 10 sec

6,6,5
C3. Weighted Lunges; 6/leg x 3; rest 90 sec (heavier)

45# each hand (Couldn't find heavier dumbbells but never had to set them down this time)

Wednesday

5 min practice double unders for warm up

4 sets @ consistent aerobic effort
60 sec Rowing
60 sec rest
60 sec (30 sec KB Snatch, L- 26#/ 30 sec KB Snatch, R-26#)
60 sec rest
60 sec Box Jumps, 24" step down
60 sec rest
60 sec Wall Ball, 14#- 9ft
60 sec rest
60 sec Run
60 sec rest

5 min practice double unders for warm up

Realized I'm always initiating the double under with my right hand.  Started making sure I was using both hands and was able to get some closer together than before but still not one right after the other.

60 sec Rowing

285,281,280,279

60 sec (30 sec KB Snatch, L- 26#/ 30 sec KB Snatch, R-26#)

15/13, 15/12, 13/13, 13/13

60 sec Box Jumps, 24" step down

17,18,15,14

After first set tried to stand closer to box because I thought maybe it would be faster if I wasn't jumping distance to the box as well as on top of it.  It made me land sort of crouched but I couldn't tell if I got slower because my legs were tired or if it was harder.

60 sec Wall Ball, 14#- 9ft

30,25,21,20

On last set decided to try slow and steady instead of trying to go faster and it was actually faster than my attempts to be fast.  I still stopped too many times but I will try the "slow and steady" next time from the start.

60 sec Run

Didn't measure distance.

Tuesday

A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch- 1 rep- start @ 45#, add 5lbs every 90 sec till failure
C. 1 ¼ Back Squat @ 30X1- 3 reps x 3; rest 3 min (start @ 68% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)

These felt okay except on set 3 it was like I suddenly forgot how to snatch and set 5 got messy and it was pointed out I'm not opening my hips.  I need to practice this--when I remember to try to open my hips and squeeze my butt I end up moving my hips horizontally instead of vertically and sending the bar even further out from my body.

B. Power Snatch- 1 rep- start @ 45#, add 5lbs every 90 sec till failure

Got up to 90# which is a PR.  Failed on 95# but I don't think it will take much to have it next time.  I just have to get lower and be more confident.

C. 1 ¼ Back Squat @ 30X1- 3 reps x 3; rest 3 min (start @ 68% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

115#,120#,125#  Felt better than last week but came a little forward on last rep of 125#.

Monday

Monday-
A1. Bench Press @ 32X2- 3 reps x 3; rest 10 sec
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min
C1. Standing Dumbbell Press @ 30X0- 10 reps x 3; rest 10 sec (start w/ 15#/hand)
C2. Bent Barbell Row @ 30X0- 8 reps x 3; rest 2 min (start w/ 65#)

A1. Bench Press @ 32X2- 3 reps x 3; rest 10 sec

105#
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min

10 sec. negatives.  7 sec. negatives on third set because arms were failing

B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec

Still difficult but feeling better
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min

Easier to actually do at tempo today but still moved feet several times in first and third set.

C1. Standing Dumbbell Press @ 30X0- 10 reps x 3; rest 10 sec (start w/ 15#/hand)

15# then 20# for last two sets
C2. Bent Barbell Row @ 30X0- 8 reps x 3; rest 2 min (start w/ 65#)

65# then 75# for last set

Saturday

7 min @ high consistent effort
5 Burpees
10 Wall Ball
150m Run
5 min recover
7 min @ high…
10 KBS, 35#
3 Pull Ups
Run 150m
5 min recover
7 min @ high…
7 Thrusters, 55#
7 Box Jumps, 20”
7 Knees to Elbow

7 min @ high consistent effort
5 Burpees
10 Wall Ball
150m Run

3 rounds + 5 burpees, 10 wall ball, 30 seconds of run

Tried to think about throwing ball at wall instead of up and when I could do it, it seemed to speed things up

7 min @ high…
10 KBS, 35#
3 Pull Ups
Run 150m

4 rounds

7 min @ high…
7 Thrusters, 55#
7 Box Jumps, 20”
7 Knees to Elbows

3 rounds + 7 thrusters, 7 box jumps

Friday

A1. Seated DB Press @ 30X1; 3 x 4 sets; rest 10 sec
A2. Power Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it lower in the partial squat)
B1. Strict Pull Ups @ 52A2; 6 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 3 x 3 sets; rest 2 min (heavier than last week)
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 7/leg x 3; rest 90 sec (heavier)

A1. Seated DB Press @ 30X1; 3 x 4 sets; rest 10 sec

30# each hand

A2. Power Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it lower in the partial squat)

120# until last set 130#.  All felt fine except 130s were a little awkward because I'm still fighting going down low enough to catch it.  But coming from the floor doesn't feel like such a big deal anymore and I'm really happy about that.

B1. Strict Pull Ups @ 52A2; 6 x 3 sets; rest 10 sec (add weight if possible)

Negatives--Was surprised at how good these felt starting out.  Last set started moving faster than tempo because arms were failing.

B2. Front Squat @ 31X1; 3 x 3 sets; rest 2 min (heavier than last week)

135#  This was my one rep max when we tested in May so I'm pretty happy about that.  It actually felt better than the 125# last week.  I felt like I went low enough on all of them and I'm losing my fear of getting stuck in the bottom of the squat.

C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec

12,8,7
C2. Pull Ups; max reps x 3; rest 10 sec

10,5,2 (grip was gone from holding dumbbells in lunges)
C3. Weighted Lunges; 7/leg x 3; rest 90 sec (heavier)

45# each hand.  Almost had to put them down on second set and on third set did have to put them down once.  Was a grip issue.

Achilles tendon was really good today.  Have been icing and then wrapping in homemade voodoo floss while doing eccentric calf exercises.  That took the tenderness away almost immediately like magic and it was still a little stiff so taped with KT tape today and felt good.

I'll see how it does with running and jumping tomorrow but I have a lot of hope I can keep it under control now.
1.  Continue keeping hamstrings and calves stretched and loose
2.  Keep using trigger point roller on tendon
3.  Keep using lacrosse ball to keep sliding surfaces around ankle loose
4.  Add in the eccentric calf exercise with the voodoo floss
5. Ice when tender

I think it has a lot to do with hip stability and weak glutes.  I can feel that hip rotate out when I run and with lunges today I had to be really careful to keep my left side stable when that leg was behind me.  Hopefully all these weighted squats and lunges will help and maybe this won't continue to be an issue.

Wednesday

5 min practice double unders for warm up

5 sets @ aerobic effort
60 sec (15 Wall Ball/ bear crawl remaining time)
60 sec rest
60 sec (15 KBS, 35#/Jump Rope remaining time)
60 sec rest
60 sec Box Jumps, 24” step down
60 sec rest

Achilles tendon feeling tender this week after getting sloppy with lunges last Friday.  May have to substitute something for jumping and running on Saturday if it gets worse.

5 min practice double unders for warm up

Started off not able to any and then back to every three or four singles.  Was advised not to let arms go out so far from my body and to use wrists more than arms.

60 sec (15 Wall Ball/ bear crawl remaining time)

Seconds for wall balls: 31, 33,33,34,31  Bear crawls worst part as usual.

60 sec (15 KBS, 35#/Jump Rope remaining time)

Seconds for KBS: 30,30,30,32,32

60 sec Box Jumps, 24” step down

18,18,17,17,19

Tuesday

Tuesday
A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)
C. Power Snatch- 3 reps @65# every minute for 7 minutes
D. 1 ¼ Back Squat @ 30X1- 4 reps x 3; rest 3 min (start @ 65% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)

Felt okay but swinging bar out too far

B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)

First set at 65#, then stayed at 75#.  Was advised to bring feet in, stay more upright, practice high elbows to stop swinging bar out, remember to drop under bar.  As soon as I started dropping the random press out issues stopped.

C. Power Snatch- 3 reps @65# every minute for 7 minutes

A few of these felt pretty good but still swinging a lot of them out.  

D. 1 ¼ Back Squat @ 30X1- 4 reps x 3; rest 3 min (start @ 65% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

110#.  Depth for squat corrected and height corrected for 1/4 squat.  Pausing longer than prescribed tempo at top on most.

Monday

A1. Bench Press @ 32X2- 4 reps x 3; rest 10 sec
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min
C1. HS Hold- max reps x 3; rest 10 sec
C2. Bent Single Arm Row @ 30X0- 8 reps/arm x 3; rest 2 min

A1. Bench Press @ 32X2- 4 reps x 3; rest 10 sec

95#
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min

10 second negatives. Started dropping faster on last set.

B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec

Felt better than last week
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min

Still adjusting foot position a lot.  Second set felt best but misread and went faster than tempo.

C1. HS Hold- max reps x 3; rest 10 sec

1:06 (hands to side)  ,55 (was able to adjust hands to right position but hurt wrists and hands), 1:00 (was able to adjust hands to right position and felt better)
C2. Bent Single Arm Row @ 30X0- 8 reps/arm x 3; rest 2 min

20,20,25#

Saturday

5 min @ high consistent aerobic effort
7 Push Ups
7 Box Jumps high (24 or 30”)
3 min rest
5 min @ high…
10 sec HS Hold
10 KBS, 36#
10 Walking Lunges
3 min rest
5 min @ high…
5 Knees to Elbow
15 Wall Ball, 14#
20 High Knee Jump Rope
3 min rest
5 min @ high…
Air Dyne 30 sec
3 Pull Ups

5 min @ high consistent aerobic effort
7 Push Ups
7 Box Jumps high (24 or 30”)

4 rounds + 3 push ups

Push ups really slowed me down--lots of fails and pauses.  First time doing 30" box jumps and thought that was pretty fun.

5 min @ high…
10 sec HS Hold
10 KBS, 36#
10 Walking Lunges

3 rounds.

Getting into hand stands was terrible today.  Lots of fails.  Not sure if my arms were still tired from last night or what it was.

5 min @ high…
5 Knees to Elbow
15 Wall Ball, 14#
20 High Knee Jump Rope

3 rounds -20 jump rope.  All of this went slow today.

5 min @ high…
Air Dyne 30 sec
3 Pull Ups

4 rounds +10sec Air Dyne.

Friday

A1. Seated DB Press @ 30X1; 4 x 4 sets; rest 10 sec
A2. Power Clean Cluster- 1.1.1 x 4 sets; rest 2 min
B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 4 x 3 sets; rest 2 min
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 8/leg x 3; rest 90 sec

A1. Seated DB Press @ 30X1; 4 x 4 sets; rest 10 sec

25#.  Wasn't sure if I should go up in weight from last week.  Need to ask about this.
A2. Power Clean Cluster- 1.1.1 x 4 sets; rest 2 min

115#.  Failed once on second set and twice on third set.  Not moving fast enough once I get it above the knees and not turning elbows under fast enough.  Misread and did 4 each set instead of 3.

B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec (add weight if possible)

Negatives--These felt hard from the start today.  Started failing and moving down faster than tempo on last set.
B2. Front Squat @ 31X1; 4 x 3 sets; rest 2 min

125#.  These felt challenging and like I was trying to tip forward.  Felt better when I fixed my setup some but need to remember to stick a med ball or something under me so I can tell for sure I'm hitting the right depth on all of them.

C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec

10, 8 (paused at top twice), 7
C2. Pull Ups; max reps x 3; rest 10 sec

7,6,4
C3. Weighted Lunges; 8/leg x 3; rest 90 sec

35# each hand.  These were pretty challenging today.

Wednesday

5 min practice double unders for warm up

7 sets; @ high aerobic effort
30 sec Wall Ball, 14#- 9ft
30 sec rest
30 sec Box Jumps, 24” Step down each rep
30 sec rest
30 sec KBS, 36#
30 sec rest
30 sec Bear Crawl
30 sec rest

5 min practice double unders for warm up

Still every three or four singles with legs tucking up too high but was able to keep it up more consistently than last Wednesday.  

30 sec Wall Ball, 14#- 9ft

20,14,13,13,13,10 (contact fell out), 12

30 sec Box Jumps, 24” Step down each rep

10,9,8,8,8,8,9

30 sec KBS, 36#

15,14,13,12,13,13,14

30 sec Bear Crawl

Still the worst part of the workout

Around the 4th set honestly thought I wouldn't be able to finish and made a vow to get diet back on track.

Tuesday

A. 3-position Squat Snatch- 5 x 3 reps @ 45#; rest 60 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)
C. Power Snatch- 2 reps @65# every minute for 7 minutes
D. 1 ¼ Back Squat @ 30X1- 5 reps x 3; rest 3 min (start @ 60% of 1RM)

A. 3-position Squat Snatch- 5 x 3 reps @ 45#; rest 60 sec
(mid thigh, knee cap, mid shin)

(Need to remember to ask if each position counts as a rep or if all three count as one rep)

These felt terrible.  Wasn't warmed up enough, bar felt heavy, kept landing too wide and on toes.

Did 8 more from mid shin until they felt better because I didn't feel ready to go into the power snatch cluster.

B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)

First set at 65#.  Next two at 75#.  Went up to 85# on fourth and got the first one but failed two times after that and went back down to 75#.  Last one at 75# but felt like I was pressing out each rep.

C. Power Snatch- 2 reps @65# every minute for 7 minutes

Started too fast again in first minute but then remembered to slow down and pay attention.  A few of these actually felt pretty good.

Working on what you're bad at is uncomfortable, embarrassing and awkward and I'm so grateful to have an opportunity to do it.  One thing I really like about this so far is there's no illusion of doing better than I really am involved.  That's something I really needed for motivation starting out but now it's just something that keeps me from making progress.

D. 1 ¼ Back Squat @ 30X1- 5 reps x 3; rest 3 min (start @ 60% of 1RM)

100#.  I was impressed with how terrible these were.

Monday

A1. Bench Press @ 32X2- 5 reps x 3; rest 10 sec
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
B1. Ring Dip Negatives @ 51A1- 5 reps x 3; rest 10 sec
B2. Ring Rows @ 31X1- 5 reps x 3; rest 2 min
C1. HS Hold- max reps x 3; rest 10 sec
C2. Powell Raise @ 30X0- 8 reps/arm x 3; rest 2 min

A1. Bench Press @ 32X2- 5 reps x 3; rest 10 sec
Put two 35# plates on what I think was a 15# training bar (85#).  Felt a little more comfortable than I expected even though I had to struggle a little on the last rep of each set but felt unsure about going up in weight.

A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
Couldn't even get a strict chin up so I did negatives again and just tried to stretch it out into about 10 seconds since there were only three each set.  That worked until the the last round and then had to drop a little faster because arms were failing.

B1. Ring Dip Negatives @ 51A1- 5 reps x 3; rest 10 sec
I definitely couldn't have done these faster than tempo.  Even at 5 seconds down I was a little afraid I would fall on my face.

B2. Ring Rows @ 31X1- 5 reps x 3; rest 2 min
First round wasn't quite touching my chest.  Adjusted my feet for second round and was able to move a little further back down on third round.

C1. HS Hold- max reps x 3; rest 10 sec
1.  1 minute. Fell once getting up.  Felt weird--too flat against the wall and could tell my arms were at weird angle in front of me but wasn't sure what to do.  Tried to adjust hands and ended up with one still to the side and one facing out from the wall.  Felt terrible.
2. 1 minute 20 seconds.  Fell once getting up. Hands still to the side but in trying to adjust ended up discovering I could shove myself up with my shoulders and felt them lock in to a comfortable position.
3.  1 minute. No fall.  Could shove up a lot further than I thought with my shoulders and still have to figure out how to get my hands in the right position when I get up and how to consistently get up without just flopping up there and hoping I don't fall.

C2. Powell Raise @ 30X0- 8 reps/arm x 3; rest 2 min
Definitely glad I was advised not to go over 10# on these.  Accidently did 5 reps on first round so tried to compensate a little by doing 9 reps on last two rounds.

Saturday

3 min @ high consistent aerobic effort
10 sec Ring Support Hold
10 Russian KBS, 53#
10 Box Jumps, 20” step down
3 min rest
3 min @ high…
10 sec HS Hold
10 Squats
10 Sit Ups
3 min rest
3 min @ high…
5 Burpees
Run 150m
3 min rest
3 min @ high…
Air Dyne

At CrossFit Clinton

3 min @ high consistent aerobic effort
10 sec Ring Support Hold
10 Russian KBS, 53#
10 Box Jumps, 20” step down

20kg KB was heaviest I had access to.  3 rounds + 10 sec ring support hold

3 min @ high…
10 sec HS Hold
10 Squats
10 Sit Ups

5 rounds -1 situp.  Fell out of HS Hold twice when trying to get up in last two rounds and still turning hands sideways.

3 min @ high…
5 Burpees
Run 150m

200m run because area already marked for that.  2 rounds + 200m run

3 min @ high…
Air Dyne

No access to Air Dyne so used rower.  780m row.

Friday

A1. Seated DB Press @ 30X1; 5 x 3 sets; rest 10 sec
A2. Power Clean Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec
B2. Front Squat @ 31X1; 5 x 3 sets; rest 2 min
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 8/leg x 3; rest 2 min


A1. Seated DB Press @ 30X1; 5 x 3 sets; rest 10 sec
Did two rounds of this and then it was explained this should alternate with the power cleans.  Did the way I was supposed to after that and stayed at 25#.

A2. Power Clean Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
Made a mess of this but just going to accept I'm being more air headed than usual because I'm trying to get used to new timing patterns, tempos, new people, new environment, etc.  1. Tested out 120 and thought I'd stay there but then had to drop to 95# 2. 105# 3. Went back up to 115#



B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec
Negatives--By the end was dropping a little faster than 5 seconds because arms were worn out

B2. Front Squat @ 31X1; 5 x 3 sets; rest 2 min
115#-This felt challenging but okay. 


C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
9, 9, 6
C2. Pull Ups; max reps x 3; rest 10 sec
6, 4, 4
C3. Weighted Lunges; 8/leg x 3; rest 2 min
16kg each hand

Wednesday

5 min practice double unders for warm up

5 sets; @ high aerobic effort
30 sec Wall Ball, 14#- 9ft
30 sec rest
30 sec Box Jumps, 24” Step down each rep
30 sec rest
30 sec Row @ aerobic effort
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec KBS, 35#
30 sec rest

5 min practice double unders for warm up
Wasn't getting any at first and then lifting legs too high to get them and after I warmed up some they felt better but still only could get them every three or four jumps.

30 sec Wall Ball, 14#- 9ft
Couldn't remember if 9ft was above the orange stripe but tried to get it up there.  Realized after 2nd round that I was making same mistake that I have been making with thrusters and pushing my arms up too soon.  Tried to fix it in next rounds but felt awkward and ended up stopping a few times when catching the ball.

30 sec Box Jumps, 24” Step down each rep
These are always slow for me

30 sec Row @ aerobic effort
The thirty seconds went by fastest on this

30 sec Bear Crawl
The thirty seconds seemed longer on these every round

30 sec KBS, 35#
These felt fine

Tuesday

A. 3-position Squat Snatch- 3 x 3 reps @ 45#; rest 90 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch Cluster- 1.1.1 x 3 sets; rest 2 min (10 sec rest b/w reps for 3 reps, heavy as possible)
C1. Pull Ups- 5 reps x 5; rest 60 sec
C2. Ring Push Ups- 5 reps x 5; rest 60 sec
D. Hang Power Snatch- 3 reps @ 55# every minute for 5 minutes


A. 3-position Squat Snatch- 3 x 3 reps @ 45#; rest 90 sec
(mid thigh, knee cap, mid shin)
Was having trouble getting into squat and accidently doing power snatches until foot width was corrected to be brought in narrower. Once that happened I didn't really have to think about dropping into the squat and it felt fine.

Foot angle in squat corrected to not be so turned out. Going to have to try to stay conscious of this.

B. Power Snatch Cluster- 1.1.1 x 3 sets; rest 2 min (10 sec rest b/w reps for 3 reps, heavy as possible)
Started at 65# but was still dropping into the squat. After the first round realized it was supposed to be a power snatch and went up to 75#. Went to 85# on third round but failed on all but one. Went back down to 75# and did three more.


C1. Pull Ups- 5 reps x 5; rest 60 sec
1.  Once into deadhang 2. Unbroken 3.&4. Once into deadhang because hands were slipping 5.  Slipped off bar once. 

I think I might be coming up higher than I need to but I'm not sure.

C2. Ring Push Ups- 5 reps x 5; rest 60 sec

1.  Struggled but didn't have to stop  2. Struggled but didn't have to stop 3. Had to stop before the fourth, then failed a few times before the fifth 4.& 5. Had to stop several times, failed several times before finishing

D. Hang Power Snatch- 3 reps @ 55# every minute for 5 minutes

Made a big mess of this because for some reason when I saw the "every minute" I immediately thought EMOM and thought it was going to be a struggle at some point to get every rep in.  After the first two minutes I realized that was not the case and that I should still be thinking about technique but it was still really sloppy all the way through.