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.