October 31, 2015

Warmed up with 3 sets: 30 Dubs, 6 Front Squats (#85, 105, 125)


A. Front Squat; 6x6; rest 2min bw sets 

• #135, 145, 150, 155, 165, 170
• felt good - first time in a long time!

+
Row 500m @ 2:06/500m pace
10 Hang Power Snatch @ 65#
10 Burpees AFAP
rest 2min
x4 sets 

• Well, I guess doing Front Squats first is one way to see how much I use my quads in rowing - I DO!!! This was TOUGH on my legs! Couldn't keep pace:(
• Set 1: 2:04.4/500 M + UB HPS & Burpees = 0:00 = 3:33 (time = 3:33)
• Set 2: 2:10.8/500 M + UB HPS & Burpees = 5:33 - 9:21 (time = 3:48)
• Set 3: 2:12.0/500 M + UB HPS & Burpees = 11:21 - 15:10 (time = 3:49)
• Set 4: 2:10.5/500 M + UB HPS & Burpees = 17:10 - 20:55 (time = 3:45)

+
15min easy assault bike /recovery

October 30, 2015

15min EMOM: 
Min 1: 4-6 HSPUs
Min 2: 4 Pistol Deck Squats per leg (why are we doing these?)
Min 3: 4-6 butterfly pull-ups 

• Set 1: 6 UB Strict / 4 / 6 BF
• Set 2: 3 ST + 3 KIP UB / 4 / 6 BF
• Set 3: 3 ST + 3 KIP UB / 4 / 6 BF
• Set 4: 3 ST + 3 KIP UB / 4 / 6 BF
• Set 5: 3 ST + 3 KIP UB / 4 / 6 BF
• Video of last 2 sets: https://youtu.be/ADuis865BDM
• Video of last 2 sets: https://youtu.be/rKTF-BIl7Vw
• +

A1. Close Grip Bench Press @ 21x1; 12-15 reps x 4 sets; rest 1min 
A2. Hanging Alternating Leg Raise from L Hold; 10 reps/leg x 4 sets; rest 2min 

• All sets 12 Reps @ #75 + 20 UB Alt Kicks - these felt MUCH improved!

+
5 rounds @ moderate pace: 
20 Assault Cals 
10 Pull-ups 

• Set 1: Ave watts 186 + 10 UB kips (0:00-3:03)
• Set 2: Ave watts 176 + 10 UB kips (3:03-6:52)
• Set 3: Ave watts 176 + 10 UB kips (6:52-10:37)
• Set 4: Ave watts 180 + 10 UB kips (10:37-14:10)
• Set 5: Ave watts 176 + 10 UB kips (14:10-17:44)

Approx. rest between sets 25 seconds

October 28, 2015

Got to train with Robin today at Mindset! Was fun!

A. Drop Snatch; 3 reps (with 3 sec pause in bottom) x 5 sets; rest as needed 

• Aiming for perfect positions, was really warming up during these sets too
• #75, 85, 85, 90, 95

B. Squat Snatch + OHS; 1.1.1.1.1 x 5 sets; rest 20 seconds; rest 2min 

• This was tough! But PLEASE PROGRAM IT AGAIN because I felt like I really got some good tech work in - wasn't too gassed, but was really good. Helps me gain confidence in Snatch again.
• #85, 85, 85, 95, 95

+
5 Sets: 
20 UB Wall Balls 
rest 20 seconds 
10 Thrusters @ 55# 
rest 1:40

• ALL SETS UNBROKEN
• Set 1: 1:16 (included :20 rest)
• Set 2: 1:19
• Set 3: 1:23
• Set 4: 1:24
• Set 5: 1:22

+
4 Sets: 
5 Deadlifts @ 225# 
15 Power Snatch @ 55# 
rest 3min bw sets

• Rested 10 Minutes before starting this - my body started to get tight was not happy about this one:(
• Set 1: DL @ #185 / Snatches 10 + 5 = 1:18
• Set 2: DL @ #205 / Snatches 10 + 5 = 1:29
• Set 3: DL @ #215 / Snatches 5's = 1:56 (oof)
• Set 4: DL @ #215 / Snatches 5's = 1:40

October 27, 2015

A1. TTB; 17 for time x 4sets; rest 1min 

• Set 1: :54 (10,4,3) + :45 Bent HBH
• Set 2: :59 (7,5,4,1) + :45 Bent HBH
• Set 3: :60 (8,5,4) + :45 Bent HBH
• Set 4: 1:20 (7,5,3,2) + :45 Bent HBH

A2. True Hollow Hold (as much compression as possible); 45 perfect seconds x 4 sets; rest 2min
C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 20 seconds x5/side; rest 30 seconds bw sides (try bench again, or go to ground) 

• This is impossible - get sharp pain in groin. Did 3 Sets of :20 each side on side plank

D. Seated Straddle Leg Lifts; 15-20 reps x 3 sets; rest 1min bw sets 

• Also impossible. I tried. I really tried. for one set.

+
Row 1k @ 4:30 pace 
rest 45 seconds 
x6sets 
(rest 3min bw sets 3/4) (keep grinding here, this is huge for you!) 

• PURE MISERY - did not make splits you rx'd:( I DID KEEP GRINDING
• Set 1: 4:30.6 (2:17.1 / 2:13.5)
• Set 2: 4:40.6 (2:27.3 / 2:18.3)
• Set 3: 4:41.1 (2:21.4 / 2:19.7)
• Set 4: 4:40.0 (2:20.5 / 2:19.5)
• Set 5: 4:52.9 (2:33.8 / 2:19.1)
• Set 6: 4:42.5 (2:24.0 / 2:18.6)

October 26, 2015

Well, I didn't think I was sore. Until I tried to do pull ups and muscle ups. My triceps are somewhat swollen from all the pull ups I did on Saturday, I guess.

C2B Pull-up Porgression work as warm-up

• Did about 5 Minutes locomotion, small plate work first
• Did scap pull ups, and then some pause progression - triceps were sore

A. HSPUs; 3 Strict + 5 Kipping; 6 complexes NOT for Time 

• SETS 1-4 were all UNBROKEN (all 8 reps)
• SETS 5 & 6 were 2 x Strict / 1xStrict + 4 Kip / 1 Kip

B. Muscle-up x3 + 3-5 Ring Pull-ups; 6 complexes NOT for Time 

• Did 3 or 4 muscles ups - but had a hell of a time pressing up on the dip - decided best to skip this today as I think I would have grown very frustrated with failure due to arm fatigue

+
5min AMRAP @ 90%: 
7 S2OH @ 85# 
7 Burpee
7 Box Jumps (step down) 

• Did 4 ROUNDS, all sets unbroken
• breathing felt good - not sure how much faster I could go?

rest 10min 
5min AMRAP @ 90%: 
7 Thrusters @ 65#
28 Doubles 

• Did 4 ROUNDS - tripped up on last set of doubles, got a bit gassed and frustrated - felt I could've had 5 rounds easily here but didn't push hard enough

+

• Mobility on your own time
• Able to do warmups and shoulder mobility with 3 classes I'm coaching today

October 21, 2015

Warmup: Did 10 min Shoulder Mobility + 10 Min Butterfly Work. Trying to keep legs together.
Warmed up Snatch first.

A. Power Snatch Clusters; 2.2.2 x 4 sets; rest 20 sec; rest 2min (TnG for each '2')

• Set 1 #75 / Sets 2-4 #95. They were pretty gnarly. Pressing out. Jumping out. Ugh.

+
5 Sets: 
17 UB Wall Balls (goal is UB) 
rest 20 seconds 
13 Barbell Thrusters (35#) 

• All Sets UNBROKEN AND BEAUTIFUL
• Set 1: 1:15 (includes :20 rest)
• Set 2: 1:12
• Set 3: 1:13
• Set 4: 1:10
• Set 5: 1:11

rest 1:40
+
(10 MIN REST exactly)

3 Sets: 
2min Assault @ 175 watts 
1min max power cleans @ 115# 
rest 2min bw sets

OMG. SO the screen shot I took of this CUT OFF the "rest 2 min between sets" - I thought you had lost your mind. I did this straight through. Total time was 10:16 so TOTAL rest was 1:16 split between sets. Sorry. Didn't follow directions.

SET 1: Average watts 198 + 8 Singles @ #115
SET 2: Average watts 179 + 9 Singles @ #115
SET 3: Average watts 189 + 10 Singles @ #115

October 20, 2015

Did 15 min Barbell Snatch Drills and build up to #115 Snatch for warmup. Felt solid today.

A1. TTB; 15 for time x 4 sets; rest 1min 
A2. Straddle Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest 2min

• Set 1: TTB :35 (10 UB + 5 Singles (had weird grip)) + :90 HBH
• Set 2: TTB :35 (8+7) + :60 HBH
• Set 3: TTB :39 (8+7) + :60 HBH
• Set 4: TTB :55 (7+4+4) + :60HBH

C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 20 seconds x5/side; rest 30 seconds bw sides 

• UHM Couldn't do this. Need to practice. 

+
Row 1k @ 4:40 pace 
Row 1k @ 4:06 pace 
rest 1min 
x 3 sets 

• SET 1: My back was flared up SO badly on this one ugh! 
• 1K @ 4:46.5
• 1K @ 4:44.8
• Total time: 9:31.3
• Rested 2 MIN - Had to roll back out
• SET 2: 
• 1K @ 4:55.2
• 1K @ 4:51.5
• Total time: 9:46.7
• Rested 1:30 ish - still had seriously flared up upper/mid back
• SET 3: 
• Tracked 500m splits on this one
• 500 M @ 2:35.9
• 500 M @ 2:28.4
• 500 M @ 2:31.0
• 500 M @ 2:15.8
• Total time: 9:51.0
• I really don't think your anticipated splits of 1k @ 4:40 / 1K @ 4:06 were realistic. Positionally, I get serious mid-upper back flare around 1000-1500 M. My form, overall, is much improved. If you noticed my single 1K efforts on Saturday, they were faster. It's when I tip over 1K I flare up. This will just take more exposure, and we are getting there. I think these efforts were all faster than last week. Still not where I need to be though? 

October 19, 2015

Did 10 Min warmup /mobility with small plates. Did 6 Min work on Butterfly progression. Still not getting enough control with lower body. Very arm centric.

C2B Pull-up Progression work as warm-up - DONE

A. Strict HSPU; 4 reps x 10 sets; rest as needed to ensure quality reps 

• Went in to this with high expectations due to progress last few times with HSPU - I think I overshot the mark
• Did SETS 1-4 E90SEC (0:00-6:00) - 4 Reps UB (then it fell apart)
• SET 5 (3+1)
• SET 6 (3+1)
• SET 7 (2+1+1)
• SET 8 (2+1+1)
• SET 9 (2+1+1)
• SET 10 (2+1+1) (Finished at 21:00:((((

B. Muscle Up x 3 + 4 Ring Dips on last rep; 6 complexes NOT for time 

• Set 1: 2+1 MU + 4 Dips
• Set 2: 3 MU + 3 Dips
• Set 3: 3 MU + 3 Dips
• Set 4: 2+1 MU + 3 Dips
• Set 5: 1 MU - CALLED IT. TOO FATIGUED.
• Did not finish this. 

+
3 Sets: 
10 Shoulder to Overhead @ 115# 
10 Burpees 
30 Double Unders 
rest 3min bw sets 

• SET 1: 8+2 @ #115 / 10 / Broken DUB (TIME = 2:20)
• SET 2: 6+3+1 @ #115 / 10 / UB DUBS (TIME = 2:28)
• SET 3: 7 + 2+1 @ #115 / 10 / UB DUBS (TIME = 2:24)

+
3 Sets: 
15 Deadlifts @ 225# 
10 Burpee Box Jumps (20") 
rest as needed bw sets 

• SET 1: Finished at 3:24 (#225  - HAD to drop down after this set - too much)
• SET 2: Finished at 7:19 (#195)
• SET 3: Finished at 11:02 (#195)

+
15-20min of mobility Work (shoulder focus)
https://www.youtube.com/watch?v=vsiNm3WekCo
https://www.youtube.com/watch?v=q0Elx93duAA

• Not having enough time to do this before starting class - the MU /HSPU breaks are probably longer than you anticipated when programming so I take 2 hours to do this after warmup. Then I have to clean up, eat and coach. I will try to mobility after class.

October 17, 2015

Ended up going in to train solo tonight. I think it went pretty well!

Warmed up with some Snatch work for 15 minutes. Here are some videos. Still on the light side, but I'm trying to get lots of touches in again so I can get back to where I was. Competition next Saturday has 1RM Snatch. Ugh.

Videos:

• https://youtu.be/Rm2uJZw8JtQ
• https://youtu.be/PJWI01GXD9c
• https://youtu.be/BLLrLB54Yd0
• https://youtu.be/pqGRIg-qkI8
• https://youtu.be/ET4jjEu6YAk

Row 1k @ 2:15/500m pace 
50 Wall Balls for time 
rest 1min 
x 2sets 

• SET 1: 0-7:08 (Total time: 7:08)
• 1K ROW - 4:20.5 (2:08.1 / 2:12.4 splits)
• Beat rx'd pace by 9.5 seconds
• SET 2: 8:08-16:24 (Total time: 8:16)
• 1K ROW - 4:26.2 (2:12.9 / 2:13.3 splits)
• Beat rx'd pace by 3.8 seconds
• REST 10 MIN +

+
Row 1k @ 2:15/500m pace 
3 MU
15 Power Snatch @ 55#

• SET 3: 26:24-33:14 (Total time: 6:50)
• 1K ROW - 4:24.8 (2:12.5 / 2:12.3 splits)
• Beat rx'd pace by 5.2 seconds
• MU - did 1, then 2 UB
• Power Snatches - did 7, 3, then singles

October 16, 2015

Trained with Robin and Derrick today - was fun to have training buddies:) I spent 15 minutes working on the Snatch to start (built up to 115, starting to feel more connected again). Then did program. FYI on Thursday (rest day) I managed to also do 20 min of Snatch tech work and 3 sets of 60 SEC Bent Knee Straddle/Hollow holds.

Friday Program:

Butterfly Pull-up Progression
Worked EMOM sets, then E90SEC sets for about 10 min. Here are 2 videos:

• https://youtu.be/z5JRH31Sx2I
• https://youtu.be/7EuIbco9yZc
• Still working pause at top, lower, chest through - seems to be coming together
• Still too loose with lower body, need the hip open to transfer energy to upper momentum, instead of fizzling out and relying only on upper body strength

+
12min EMOM: 
Min 1: 4-6 HSPUs
Min 2: 4 Pistol Deck Squats per leg
Min 3: 30 Double Unders

• Set 1: 6 UB STRICT! / 8 / 30 UB
• Set 2: 4+2 Kip / 8 / 22+8 dubs
• Set 3: 4+2 Kip / 8 / broken
• Set 4: 4+2 Kip / 8 / 18 + 12 dubs

+
A1. Close Grip Bench Press @ 21x1; 20 reps x 3 sets; rest 1min 
A2. Hanging Alternating Leg Raise from L Hold; 10 reps/leg x 3 sets; rest 2min 

• CGBP Sets 1-4: 20 Reps @ #45; #50; #50

+
10 Sets: 
10 Cal Assault 
10 Box Jumps (20" and step down) 
rest 2min bw sets

• Felt great on this today, pushed hard
• Improved times per set overall from last week
• Box Jumps this week were fast, ub, and solid - much easier - no back pain
• Ave. Watts first 5-6 cals over 300+, always averaged out between 228-264
• Set 1: 0-1:28 (1:28)
• Set 2: 3:28-4:51 (1:23)
• Set 3: 6:51-8:07 (1:16)
• Set 4: 10:07-11:19 (1:12)
• Set 5: 13:19-14:31 (1:12)
• Set 6: 16:31-17:43 (1:12)
• Set 7: 19:43-20:59 (1:16)
• Set 8: 22:59-24:08 (1:09)
• Set 9: 26:08-27:07 (0:59)
• Set 10: 29:07-30:10 (1:03)

Have meeting tomorrow so not sure if I can get back to train. If not, will do Sunday. SB.

October 14, 2015

A. Power Snatch; 7 singles @ 85-105#; rest as needed

• #85,90,95,100,105,105,105 - all decent, last ones foot work was crap (jumped out)
• still not feeling super confident back at the snatch
• I have videos, but they're boring.

B. Power Snatch; 5 on the minute for 12min (increase weight every 4 sets) 

• this was so much worse than I thought it would be
• SETS 1-4 @ #75
• SET 5 (5 x #85); SET 6 (4 x #85); SET 7 (5 x #80); SET 8 (5 x #80) (singles)
• SETS 9-12 @ #75 - had to drop down, did mostly 3,2

+
8 Sets: 
15 UB Wall Balls (goal is UB) 
rest 20 seconds 
10 Barbell Thrusters (35#) 
rest 1:40

• All sets done UB (#14 / 10FT) / #35 Barbell
• All total times include :20 rest between WBS/Thruster

Set 1: 0-1:07 (1:07)
Set 2: 2:47-3:53 (1:06)
Set 3: 5:37-6:41 (1:04)
Set 4: 8:19-9:25 (1:06)
Set 5: 11:05-12:11 (1:06)
Set 6: 13:51-14:58 (1:07)
Set 7: 16:38-17:43 (1:05)
Set 8: 19:17-20:23 (1:06)

October 13, 2015

Did some quick mobility then got straight to it. Wanted to take opportunity to do row with House and Felix, so had to skip ab work in middle. Will try to get it after coaching tonight.

A. TTB; 7 on the minute for 7 minutes 

• Done. All sets UB. No problem:)

B. Straddle Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest as needed (legs spread with slightly bent knee...make sure low back stay pressed against the ground)
C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 15 seconds x5/side; rest 30 seconds bw sides 
+
Row 1k @ 4:40 pace 
Row 1k @ 4:10 pace 
rest 1min 
x 3 sets 

SET 1: 1K@ 4:47.3 / 1K@4:58.3 = Total Time 9:45.6

SET 2: 1K@ 5:09.5 / 1K@4:56.8 = Total Time 10:06.3

SET 3: 1K@ 4:56.9 / 1K@4:52.9 = Total Time 9:49.7

OK. So. Yes, this was daunting. I was NOT able to make the prescribed splits (4:40/ 4:10). Not even close. In order to stay on the rower, and to actually complete this task, I had to just row, focus on my form, and not stop. I'm not happy with my splits, hopefully next week will be an improvement. My breathing was fine. My back was ON FIRE as I predicted, but it was upper/middle flare up - nothing to do with the injury I have had past few days. I actually pretty good today. I just didn't make the splits.

Notes from row Coach:
- head position good
- engaging glutes and good final pull
- head position better
- need to get catch position with back more hinged (too upright at catch)
- need to actively engage lats (elbows down) at catch so solid pull from beginning
- need more quad activation (this will happen when coming more hinged forward at catch)
- said the area that flares up is actually ok, just need to keep working on exposure
- need to make last 500 M of work the best form, as this is what stays with the body and becomes ingrained as form - so tried not to fall apart at end:)

October 12, 2015

Ended up taking Sunday off, my back was in really bad shape. I rested in bed most of the day, icing intermittently and working mfr with softball.

Today, I took an extended period of time to warmup. I was tentative, but ended up feeling really good - at least in the first part. I scaled the loads in the EMOMS because I was scared of re-injuring / re-inflaming the area. Of course, I'm good and warm - so will only know later when I cool off. I spent 15 minutes post training doing some back decompression and roll out stuff.

C2B Pull-up Progression work as warm-up

• Did 7 Sets BF Pause Progression, EMOM 7. Felt pretty good!
• Video for Sets 5,6,7. Last two sets I used a towel between feet to try and keep together.
• Set 5: https://youtu.be/FyPV8YlR0C0
• Set 6: https://youtu.be/8MG1YffIsWA
• Set 7: https://youtu.be/371jXNCUKMk

A. Strict HSPU; 4 reps x 8 sets; rest as needed to ensure quality reps 

• Did one set approx. E2MIN. ALL SETS UB X 4!!! (25's / Abmat)

B. Muscle Up x3 + Muscle-up Negative x1; 5 complexes NOT for time 

• This was kind of a mess - because if you meant for me to do 4 UB MU with the last being a negative, that wasn't gonna happen!
• Did all sets 3 UB + 1 - with various attempts
• Set 1: 3UB + 1 (disaster neg.): https://youtu.be/eJtsDKcAEco
• Set 2: 3UB + 1 (box assist neg): https://youtu.be/8s6oPHtEtoA
• Set 3: 3 UB + 1 Strict MU: https://youtu.be/nsb1NvanfFM
• Set 4: 3 UB + 1MU+1Dip: https://youtu.be/S9IufoVcupM
• Set 5: 3 UB + 1MU +1Dip: https://youtu.be/phQGNV1sXt8

+
14min EMOM
Odd: 6 S2OH @ 105-120#
Even: 24 Double Unders 

• Scaled loads, due to back stress - all sets done UB @ #105 
• First two sets UB push press, last 3 sets 4-5 Push Press + 1-2 Push Jerk
• First and Last Sets UB Dubs

rest 2min 
14min EMOM
Odd: 6 Deadlifts @ 200#
Even: 6 Burpee Box Jumps (20") 

• Scaled load on Deads due to back stress - all sets done UB @ #155
• Burpee Box Jumps smooth - all sets UB in approx 20-22 seconds

+
15-20min of mobility Work (shoulder focus)
https://www.youtube.com/watch?v=vsiNm3WekCo
https://www.youtube.com/watch?v=q0Elx93duAA

• mostly lower back decompression and rollout
• spent 5 min on pvc/ 2.5 lb plate oh passes on bench

October 9 & 10 2015

Came out kind of hot today and did something dumb. I got caught up in the energy at the gym and decided (after doing about 10 minutes of mobility) I should jump in on the WOD with the class as my warmup (it looked so fun - Nutts).
Here's the upside: I can do 10 UB HSPU + 20 UB Deadlifts #175 in under 2 minutes...
Here's the downside: I tweaked my back somewhere in there which sent me into full spasm.

So, I stopped. I rolled out, worked with the lx and soft ball. Did some mobility flow, and tried to do my actual program. So dumb. I was warm, but with the muscle spasm going down my right lower back and hip, I was limited. I iced it last night. I ended up doing half the program and then coming in today (Saturday) to do the conditioning. I have iced and mobilized, it's still pretty tight. Like sciatic nerve pain. Should subside by tomorrow. Have had it before.

Friday, October 9:
After dumb warmup and mobility, here's what I did:
Warm-up: 
12min EMOM: 
Min 1: Butterfly Pause Progression for the minute 
Min 2: 4 Pistol Deck Squats per leg
Min 3: 30 Double Unders

• skipped the bf work - couldn't kip legs back, too much spasm
• Pistol deck squats no problem (a little tentative on right side, but fine)
• Dubs fine

+
A1. Close Grip Bench Press @ 21x1; 15 reps x 3 sets; rest 1min 
A2. Hanging Alternating Leg Raise from L Hold; 8 reps/leg x 3 sets; rest 2min 

• done - all sets at #65 on tempo for 15 reps (I started first set at #85, only got through 6 reps!)

B1. False Grip Ring Pull-up @ 21x1; AMRAP x 3 sets; rest 1min 
B2. Bent Knee Hollow Body Hold; AMSAP x 3 sets; rest 90 seconds 

• hit 3 reps pull ups each time - limited by false grip pinching / unable to maintain grip
• held 60 sec each set

Decided was in too much pain to continue, so went home to ice.

Saturday, Oct. 10

Came in and did 20 Minutes of lower body mobility flow and intense work with LX and Softball in glute and low back. Did 5 minutes of rowing. Then did this program:

+
8 Sets: 
10 Cal Assault 
10 Box Jumps (20" and step down) 
rest 2min bw sets

• Felt pretty good - took 5 seconds between bike and box each set
• Watts ranged from 350 down to 228. Attempted to keep over 250 on average.
• All box jumps smooth (tentative on right side due to pain) but felt good - felt lactic acid around reps 8
• Set 1: 1:26
• Set 2: 1:18
• Set 3: 1:24
• Set 4: 1:24
• Set 5: 1:29
• Set 6: 1:25
• Set 7: 1:16
• Set 8: 1:19

October 7, 2015

Had a great motivating chat with my Coach today:) Thanks, B!

Warmed up with some Hamstring mobility series, foam rolling, and barbell warmup.

A. Power Clean + Hang Squat Clean x2; 7 complexes; rest as needed to ensure solid reps 

• so, I know we said I'm still "strong enough" but seriously, it's not as fun doing complexes at #160 and failing at #170 - when I used to do them at #185. It's just not as much fun. Don't care what you say. Anyway, I did 5 solid sets, the last 2 sucked.
• Set 1: #135 https://youtu.be/jGnlESWdPn8
• Set 2: #155 https://youtu.be/FLztA4fb9vM
• Set 3: #160 https://youtu.be/p6WGSxESiaA
• Set 4: #165 https://youtu.be/suLtek8a7ik
• Set 5: #165 https://youtu.be/IYNsMn9QIbY
• Set 6: #170 (Power Clean + fails) https://youtu.be/4V4N3racwfU
• Set 7: #170 (Power Clean + fails) https://youtu.be/KgZcmqNtLQU

B. Back Squat; 6 reps x 6 sets @ 5# heavier than last week; rest 2:30bw sets 

• Goal was to squat heavier than last week (not saying much), so I did. Still not back over #200. Maybe next week
• 6 Sets, all felt solid every rep, good tempo: #155 / #165 / #170 / #175 / #180 / #190

C1. Single leg Good Mornings (unweighted); 10 reps x 4 sets; rest 1min 
C2. Single Leg Glute Bridge; 10 reps x 4 sets; rest 1min 

• done

+
6 Sets:
12 Ub Power Snatch @ 55#
24 Front Rack Walking Lunge Steps @ 55#
rest 2min

• All sets UB Snatches / Broke Lunges into 12/12
• Set 1: Time 0-1:50 (1:50)
• Set 2: Time 3:50-6:04 (2:14)
• Set 3: Time 8:04-10:26 (2:22)
• Set 4: Time 12:26-14:28 (2:02)
• Set 5: Time 16:28-18:36 (2:08)
• Set 6: Time 20:36-22:20 (1:44)

October 6, 2015

Was tired and hungry during regular training time today, so I ran home to eat and rest before coaching PM. I actually stayed after tonight and got my training in - felt pretty good:)

Warmup was Ido Portal Scap routine and light barbell work.

A. Jerk Stance Strict Press @ 31x1; 3-4reps x 6 sets; rest 2min (80lbs +) 

• Set 1: 4 x #85
• Set 2: 4 x #90
• Set 3: 3 x #95
• Set 4: 4 x #95
• Set 5: 3 x 100
• Set 6: 3 x 100

B. Butterfly pull-up; pause progression (http://gymnasticswod.com/content/butterfly-pull-progression-pt2)
Goal for this is to pause for 1 sec at top then work on your descent into next rep...see if you can connect a few this way

• Worked for 10 min, stringing 3-4 together with pause and straight body

+
5 Rounds for Time:
3 Strict HSPUs
3 Muscle-ups 

• TOTAL TIME = 10:30
• For time put on the pressure, wasn't able to string as many together as I'd hoped. Here are the splits:
• Round 1: 3 UB HSPU + 3 UB MU / Time = 0-:45 (:45)
• Round 2: 1,1,1 HSPU + 1 + 2 MU / Time = :45-3:07 (2:19)
• Round 3: 1,1,1 HSPU + 2 + 1 MU / Time = 3:07-5:40 (2:33)
• Round 4: 1,1,1 HSPU + 2 + 1 MU / Time = 5:40-8:29 (2:49)
• Round 5: 1,1,1 HSPU + 2 + 1 MU / Time = 8:29-10:30 (2:01)

+
24min AMRAP:
6 Calorie Assault
8 Burpees 
24 Doubles 

• TOTAL ROUNDS = 11 + 6 CALS
• Rounds 4,5,6,7,8,9,10 were UB dubs (1,2,3,11 had breaks)

October 5, 2015

I left of training last Wednesday, when I attempted to do the program I re-did today. Last time, I worked through 5 sets of the Snatch complex, but was not connecting at any weight. I think I worked up to #95 and moved on. I did 2 sets of the banded DL / db death march and called it a day.

Then we drove to Oregon for a vacation - had a great time:) I attempted to train on Friday (because my friends wanted me to go to their CF) but I really just did some mobility and a little shoulder work - still was feeling unmotivated and sluggish. On Saturday, I went for an awesome 20 mile bike ride, which was great for the soul. We drove home last night, wish we could have stayed longer.

Back at work today. I wanted to get a full training session in, so I picked up the last program and tried it. I still felt rather disconnected on the Snatch complex. I've uploaded the 8 sets I did, starting at #75 and only working up to #100 - I started falling apart again. I moved on to the reset and slugged through.

A. Hang Snatch + Snatch x2; 7 complexes; rest 2 min 

• Complex #75: https://youtu.be/CYK-KUeNyg8
• Complex #85: https://youtu.be/c45o03_JUjw
• Complex #85: https://youtu.be/H9EuonKVX0E
• Complex #85: https://youtu.be/-pyASl_Aur0
• Complex #90: https://youtu.be/TlQOvdYi7vE
• Complex #95: https://youtu.be/5ripiUo-g8M
• Complex #95: https://youtu.be/EEAHxPVj70E
• Complex #100: https://youtu.be/m0J1O7f1s2Q

B1. Banded Deadlift; 6,6,4,4,4; rest 1min 

• #145 (6); #165 (6); #175 (4); #180 (4); #180 (3) 
• These got me at the end - SO tough! 
• How much weight should I be pulling for these? I'm embarrassed how light this was...

B2. Death March; 10 steps/leg x 5 sets; rest 2min https://www.youtube.com/watch?v=2o_ 

• All sets done with 25's DB's. Had to stop for breather 10 steps + 10 steps

C. Weighted Hip Ext @ 2222; 8-10 reps x 4 sets; rest 2min 

• My back was lit up by this point, and under time constraints - chose to skip ahead

+
5 Sets:
Assault 10 Seconds @ 100%
30 UB Wall Balls 
rest 4min 

• WTF. THIS WAS DEMORALIZING. Were you anticipating I would complete all sets UB? #14 + 10ft? What was the target 100% watts? I seriously gave this my all and just crumbled!!  I tried to eyeball the highest wattage hit in 10sec
• SET 1: 900+ Watts + 30 UB WBS (#14 / 10ft) - time 1:15
• SET 2: 869+ Watts + 27 UB + 3UB WBS (#14 / 10ft) - time 1:40
• SET 3: 864+ Watts + 15 UB + 5, 10 WBS (#14 / 10ft) - time 2:00
• SET 4: 869+ Watts + 20 UB + 10UB WBS (#10/ 10ft - dropped to #10!!) - time 1:45
• SET 5: 896+ Watts + 10UB +10UB + 10 SINGLES!! (#14 / 10ft - back up to #14) - time 1:57