Thursday, April 14, 2016

Coached / Joined in with 12:30 class - MAP Running.

30 SEC RUN / 30 SEC WALK x 6 SETS
+
WALK 2 MIN

x 4 TOTAL ROUNDS

REST

With 4:30 CLASS - did 30 MIN STEADY STATE AIR ASSAULT

REST

With 5:30 CLASS - did 30 sec ROW (5 CAL + 30 sec REST x 30 SETS

Felt great today. Little back tight on the row. Hips got sore on the runs. But good!

Wednesday, April 13 2016

Got to train with Robin, so we really mashed it up. Did solid warmup then:

EMOM x 10 MIN - 2 REPS SQUAT CLEAN: #95, 105, 115, 125, 135, 135, 140, 140, 145, 145

10 MIN PARTNER AMRAP - ended up doing almost 5 sets of:

10 POWER CLEANS (#85)
6 TTB
30 DUBS
+

4 SETS:
A1: Bench Press x 7 Reps (#85, 95, 105, 115)
A2: Strict Pull Ups (3+3)

+
REST AND COACH

+

PM WOD WITH FRIENDS:

3 RFT

400 M RUN
30 UB WALL BALL SHOTS
15 BURPEES
1 MU + 3 DIPS AT TOP
(Took around 17 minutes - felt great!)

Monday, April 11 2016

Took Cardio Fusion class after coaching.


TABATA STYLE - :20 ON / :10 OFF

COMPLETE ALL STATIONS WORKING :20 ON / :10 OFF x 8 SETS (4 MIN) + 1 MIN REST / ROTATE. THEN START OVER AT TOP WORKING :20 ON/ :10 OFF x 4 SETS EACH (2 MIN) + 30 SEC REST/ ROTATION. Total Program will take 45 MINUTES.

STATION 1: AIR ASSAULT (R1 = 8 SETS / R2 = 4 SETS)
REST 1 MIN  / ROTATE (R1 = 1 MIN / R2 = 30 SEC)

STATION 2: WALL BALL SHOTS
REST 1 MIN / ROTATE

STATION 3: ROW
REST 1 MIN / ROTATE

STATION 4: RUSSIAN KB SWINGS
REST 1 MIN / ROTATE

STATION 5: BOX STEP UPS
REST 1 MIN / ROTATE

STATION 6: SIT UPS
REST 1 MIN / ROTATE

THEN REPEAT FROM THE TOP WITH 4 SETS (2 MIN) AT EACH STATION + 30 SEC REST / ROTATION. TOTAL PROGRAM IS 45 MINUTES (ROUND 1 = 30 MIN, ROUND 2 = 15 MIN).

Tuesday, April 12 2016

Out of order on program - wanted to get back to my UB gymnastics! It was rough. Felt back to zero.

A. Split Jerk; 1 rep every 90 seconds for 10 reps (building each set)

• #85, 105, 115, 125, 135, 140, 145, 145, 145, 145 (heavy today) 

B. Muscle Ups; 2 on the minute for 10minutes (perfect reps) 

• 2UB x 5 MINUTES, 2 singles, then 1's for last 4 sets:(

C1. Weighted Ring Dip; 4-5 reps x 4 sets; rest 20 sec 

• 4 UB Unweighted Ring Dips

C2. Strict HSPUs; 4-5 reps x 4 sets; rest 20 sec 

• 3-4 Singles - WTF!!!

C3. Hand Release Push-ups; 15 reps x 4 sets; rest 4 min 

• 3 x 5's

While home in Vancouver... (April 2-8)

SO great to be home and visiting family. Didn't get too much training in, but had a couple of days...

4/4 - Hiked Lynn Loop - 1 Hour

4/5 - Took CF Lions class - was Bench Press and Deadlifts (and supplementary work)

4/7 - Hiked Quarry Rock - 1 Hour (steep)
+
Boot Camp Effect Class:
E90SEC x 3 SETS:
3 Deadlifts + 3 Deadlifts (@ 205-235)
10 Reps Feet Elevated Glute Bridges w/ 2 sec pause at top
10 Reps UB Thrusters @ #55
4 x 10 M Sled Push (+ 180lbs)
10 Reps (each leg) DB Step Ups (#15 each hand)
+
Finisher 12 MIN CAP:
50 WBS (#14)
40 Walking Lunges w/ 16kg KB Pass throughs
30 KB Swings (24kg)
20 Pistols (each leg)
10 Single Leg Burpees (did reg burpees)
200 M Row
(finished at 12:15)

March 31, 2016

Was a rest day, but ended up doing some training because my classes were small, so I jumped in here and there.

Warmup - Done 3 x in 3 different classes:

10 x Banded OH Pass
40 M High Knees
10 x Banded Lat Pull Downs
40 M Butt Kicks
10 x Banded Chest Pull Aparts
40 M Side Shuffle
10 x Banded Scap Push Ups
40 M Side Lunges
+
8 Reps L/ 8 Reps R - 4 Part Samson Series + Calves and Ankles

Strict c2b Pull Ups x 2 Reps EMOM x 10 - Done in 2 Classes

MAP (ish) Session - 24 Min

35 SEC RUN @ 91-96% PRE + 1:25 REST (Walk/ jog - incomplete rest) x 12 SETS

Covered 12 x 400 M in 24 M time frame as rx'd above - was fun!

March 30, 2016

Did program: Used 24kg for FC and 16kg for WC. Did most sets of DUBS unbroken. Had to bend knees on compression / hollow hold. 6  rounds per set.

15min AMRAP @ 80% 
100' Farmers Carry R ARM
100' Farmers Carry L ARM
30 Double Unders 
100' Waiters Carry R ARM 
100' Waiters Carry L ARM 
30 Sec Hollow Hold 
rest 5min 
x2 sets

March 29, 2016

Went for a 1hr hike with pups in the morning. Coached, then took the 5:30PM Class - was actually VERY challenging!

Group Warmup & Mobility: 10 MINUTE PROGRAM

1 MIN DOUBLE UNDER PRACTICE
30 Sec Walk the Floor / 30 Sec Push Ups
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Iron Cross / 30 Sec Scorpions
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Sec Single Leg Glute Bridge R / 30 Sec Single Leg Glute Bridge L


STRENGTH, TECHNIQUE & DEVELOPMENT: P.C COMPLEX (20 MIN)

Used #85 For Movements 1-4 and #175 for DL.

5 ROUNDS:

8 BARBELL HIP THRUST or GLUTE BRIDGE
8 BB PENDLAY ROWS
8 BB ROMANIAN DEADLIFT
8 BB FRONT RACK ALT. LUNGES (may rack from Power Clean or Rack)
8 BB DEADLIFT
REST 2 MINUTES

March 28, 2016

Starting back. Took a Cardio Fusion class for fun, and some breathing:)

Did KB Work with 16kg KB. 

Working "Tabata Style" - :20 ON/ :10 REST - switch movements every 30 SEC as rx'd:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING - RIGHT ARM ONLY / :10 rest
:20 KB SWING - LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
 x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x  2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

March 9, 2016

Mixed program. Re-tested 16.2 on Monday. Did mobility and rest Tuesday. Weds did mix of programs:

Warmed up with plate series and mobility. Snatches - built up to #115.

A: Split Jerk - built up singles #115, 125, 135, 145, 155, 165
B: EMOM 8 x 3 Push Jerks @ #105

C1: HSPU 2 Strict + 8 Kip; 4 sets
C2: 3 MU; 4 sets

• did 2 Strict+4Kip / 4kip for all sets and 2+1 for all MU

3 SETS:

10 DL #155

12 THRUSTER #65

300 M ROW

2 min rest

Round 1 - 2:26

Round 2 - 2:44

Round 3 - 3:00

March 2, 2016

Mobility warmup w/ bands for scap work and hips.

A1. Back Squat; 3x3; rest 2min 

• did 3 x 95, 135, 155, 165, 175, 185

A2. Deadlift; 3x3; rest 2min 

• did 3 x 135, 155, 185, 205, 215, 225

Did quick Snatch work built up singles - 85, 105, 115, 125

B. Muscle Ups; 2-3 on the minute for 5 minutes 

• 3ub, 3ub, 3ub, 2 1/2 ub (catch no dip), 2 1/2 ub (catch no dip), then 2 singles after in min 6

+
5 sets:
15 Cal Assault 
10 wall balls
10 toes to bar
rest 2 min bw sets

• Did all sets unbroken WBS @ #20 and UB TTB
• Set 1: 20-22:25 (2:25)
• Set 2: 24:25-26:58 (2:33)
• Set 3: 28:58-31:38 (2:40)
• Set 4: 33:38-36:14 (2:36)
• Set 5: 38:14-40:44 (2:30)

March 1, 2016

A. CARs 
B. PAILs/RAILs

• did some semblance of this work for approx. 10 Minutes 

C. HSPUs; kipping hspu practice for 10min 
Did EMOM 8 (8 Sets) of 2 Strict HSPU + 3 Kip (UB). Started to fatigue so didn't go to 10.
+
Assault 15 Sec @ 100% 
Assault Slow Spin for 3min 
x3 sets 

• Done

+
Assault 30 Sec @ 75%
Assault 30 Sec @ 30 % 
x12 sets 

• Done - kept ave watts 308-345 on 75% - felt good!

February 28, 2016

RE-TEST 16.1 - Completed 174 Reps (6 Rounds + 18 Reps) (+13 Point improvement).

Current standing 786/13,992 Masters Women 40-44. (30th / 636 in SoCal).

February 27, 2016

Went for a solid 1 Hr Hike - flushed out legs, got some sun:)

February 26, 2016

Tested 16.1 - Completed 161 Reps (6 Rounds + 5) / Rested Saturday

February 24, 2016

Went for a good hike up Wisdom this AM with pups - 1 Hour.

Warmup was small plates and mobility. Did some light snatches but had a pinch in sub scap so stopped and lx ball. Warmed up DL.

A1. Deadlift @ light load; 10 reps AFAP x 3 sets; rest 20 sec 
A2. Burpees over Bar; 6 reps AFAP x 3 sets; rest 2min 

• All sets unbroken (DL @ #155, 165, 175) 
• Ave. time was 40 sec

B1. Power Clean @ light loaf; 6 reps AFAP x 3 sets; rest 20 sec 
B2. TTB; 8 reps AFAP x 3 sets; rest to full recovery

• All sets unbroken and fast
• All PC @ #115

+
Row 3min @ easy pace 
3min of Movement practice (any movement you need confidence in) 
x4 sets

• Ave pace 2:30
• Did 3 sets of E30SEC x 3 BF Pull Ups, felt hands swelling / about to rip so just did Air Assault for last 3 min

February 23, 2016

So yesterday, I was feeling pretty good about myself. I thought, maybe I AM ready for the Open. And then today I felt like I got my ass handed to me lol. Overall, I'm feeling as good as can be expected. Hoping 16.1 is NOT burpees and C2B;)

Warmup - 10 Minutes - Small plates for shoulders and banded lateral walks and squats for cleans.

For Time: 
12-9-6-3: 
Kipping HSPU
5-4-3-2-1: 
Squat Clean @ 115# 

• Took me 5:22
• First set of HSPU hot - did 12 UB, but screwed me for set of 9 - had to break into 3's, and 3's for the rest of sets
• Cleans were touch and go, fine.

+

Assault 30 Sec @ 75-80%
Assault 30 Sec @ 30%
x15-20 sets (base on how you feel) 

• Did 20 Minutes
• Tried to push for 260-300 on the harder efforts - most were, a few dropped to around 240-250

No hike today. Might not get a hike in again this week due to schedule, will try.

February 22, 2016

AM - Early hike with the pups up Wisdom. Pushed the pace this morning. Felt great!

Combined program so I could get on track with Monday.

Did 10 MIN - Squat Clean & Jerk to start - did #165 x 2. Moved on. Squat cleans felt a little slow today.

A1. Power Snatch @ 65#; 6 for time x 4 sets; rest 20 sec 
A2. Muscle Ups; 3 for time x 4 sets; rest 20 seconds 
A3. Wall Balls; 15 UB x 4 sets; rest 20 sec 
A4. Double Unders; 40 x 4 sets; rest 4min 

• All sets done UNBROKEN and felt great
• Muscles ups felt smooth
• Didn't need to rest all 20s between movements
• Only one set I broke 9 + 31 on Dubs
• never redlined felt sub max and smooth

B. C2B Pull-ups; 5 on the minute for 5 minutes 

• Did all sets BF C2B - Still not dropping enough from top and kicking but felt improvements today

+
12-9-6: 
Assault Cals 
Front Squat (75#) 

• took 4:15 - felt fine - did not redline - legs got hot though

February 21, 2016

Recovery day. Did a beautiful hike up Wisdom with the pups. 1 Hour.

February 19, 2016

Did an early hike with pups up Wisdom (60 Minutes)

Trained at 2PM:

Warmed up with Shoulder Mobility and some Split Jerks (Split Presses, Jerk balances, then Singles from #85,95,105,115,135, 145, 155, 165). All felt smooth.

A1. Kipping HSPUs; 8 for time x 4 sets; rest 1min 
A2. Muscle Ups; 4 for time x 4 sets; rest 4min 

• Set 1: 17 Sec HSPU UB / 4 UB MU
• Set 2: 17 Sec HSPU UB / 3UB+1F / 1F / 1 good
• Set 3: 18 Sec HSPU UB / 2UB + 1 + 1
• Set 4: 16 Sec HSPU UB / 2UB + 1+1F + 1

+
3 Sets: 
10 Thrusters @ 65# 
10 Pull-ups 
rest as needed bw sets 

• took 4:00
• Thrusters sets all UB
• Pull ups were rough. I'm all arms. Very fatigued. Not enough hips to keep me efficient in PU under fatigue.

February 18, 2016

Sort of active rest day.

30 MIN SLED DRAG (+100 LBS) / E2MIN x 4 Burpees. Travelled just over 1200M:)

February 17, 2016

I took the opportunity to train with my 12:30 class today (because only 3 people showed up and they were vets:) so I did that program :

Warmup:
10 x Single Arm Bear to Bridge
100 M Run
10 x Yoga Push Up
100 M run
10 x Scap Pull Ups
100 M run
10 x Push Ups (5 x Wide / 5 x Diamond)
100 M Run

Skill Work: 5 Min EMOM - Free Standing Handstands / walks

Barbell: Test 1RM Bench Press in 15 Minutes
#85 x 10
#95 x 10
#105 x 5
#115 x 5
#120 x 3
#125 x 1
#130 x 1
#135 x 1 (not true 1RM but heavy enough)

25 MIN AMRAP @ sub max pace: Completed 5 Rounds
10 x TTB (all 5 sets unbroken)
10 x GHD Back Extensions
20 M S.A KB Waiter's Carry (each arm #35)
100 M Farmer's Carry (#44's)
200 M Run

Foam Roll for 10 Minutes / Cool Down.

February 16, 2016

Went for an early hike with the pups today - Wisdom Tree (10 Min Warmup Hill Walk, 20 Min tough grind straight up, 20 min back down / to car). 60 MIN good sweat.

Warmed up / trained with Robin and Chris Today - so did a mashup of programs. Tomorrow will do the 30 Min sled push/burpees.

A: Power Clean & Jerk - build to single in 10 MINUTES (#85, 105, 115, 125, 135)

• #145 Video: https://youtu.be/hwZ0ZqbN63M
• #155 Video: https://youtu.be/lWT5S4zMD98
• #165 Video: https://youtu.be/w6hoZB8oFSE
• #175 Video: https://youtu.be/Kvrb9cDd180

B: Front Squats 5,5,5 (1 Min Rest) - Did #155, 165, 165

C: 

+
15min Cap: 
15 Power Snatch @ 55#
15 Burpees 
15 Power Snatch @ 75#
15 Burpees 
15 Power Snatch @ 95# 
15 Burpees

• total time 10:39
• Round 1 - UB Power Snatches / total time 2:02
• Round 2 - P.S 5/5/5 / completed at 5:34
• Round 3 - P.S Singles, 2's, 3's, etc. / completed at 10:39

Monday, February 15, 2016

Did some good shoulder mobility and blood flow warmup.

A1. HSPUs; 3 strict x 3 sets; rest as needed 
A2. Muscle Ups; 3 x 3 sets; rest as needed 

• All sets done UNBROKEN

B1. Kipping HSPUs; 6 x 3 sets; rest as needed 
B2. C2B Pull-ups; 8 x 3 sets; rest as needed 

• All HSPU done unbroken, easy
• Still awkward with C2B, played with Kip and Butterfly - did first set UB, then broke 4/4

C1. S2OH @ 95#; 8 x 3 sets; rest as needed 
C2. Burpees; 10 x 3 sets; rest as needed 

• All S2OH done unbroken as Push Press
• Burpees are burpees, done.

+
Your choice aerobic work for 30min (HR bw 120-150) 

• Did a 3 person rotation with run as pace setter, averages 2 1/2 Min per station plus the dubs.
• Did 3 SETS: 
• 400 M RUN WITH 25LB WEIGHT VEST (2.5 min)
• 2.5 MIN AIR ASSAULT (120-160 watts)
• 2.5 MIN ROW
• 50 DOUBLE UNDERS (Set 1: 40+10 / Set 2: 50 UB / Set 3: 36+4+10)

February 13, 2016

Did the partner WOD for Valentine's day. Was a good one!

50 Burpee Box Jumps
100 WBS
200 Double Unders
+
50 Rounds: 2 Pull Ups + 2 Push Ups
+
2000 M Row

We finished in 27 minutes. Was really fun! Took Sunday off.

February 12, 2016

Went for a lovely 1.5 hour hike this AM with the pups. Felt great:) 

A. Power Snatch from blocks (just below knee); 1.1.1 x 5 sets; rest 10 sec; rest 2min 
(focus on vertical extension point) 

• Got through 3 1/2 sets - then I dumped the bar on my makeshift blocks and smashed them to pieces (was using boxes, open gym was crowded, couldn't get to real blocks)
• Clean up delay 10 minutes
• Was doing these at #85, 95, 105

B. Squat Snatch; 10 singles @ 84-87%; rest 2min (working on pulling bar into your hipson second pull)

• Did all 10 Singles at #115, had a few fails (not included in 10)

+
Open Workout 14.1
(power snatch/double unders) 

• Completed 5 Rounds + 15 Dubs (In 2014 I got 5 Rounds + 30 Dubs)
• All sets of DUBS Unbroken
• Power Snatches (15 UB, 10+5, 10+5, 10+5, 5UB + 5UB + 5 Singles)

Immediately into: 
10 min Assault @ 145+ watts

• done

February 11, 2016

1 Hour Hike - Wisdom Tree w/ Pups. Good 20 Min grind, rest was light. Did some mobility in the afternoon.

February 10, 2016

Did warmup and small Bench Press program with my class first:

Bench Press (3.3.3) @ #85, 105, 115, 120, then 3@125

A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec 
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec 
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec 
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec 
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec 
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec 
B3. V-Ups; 15 for time x 4 sets; rest 10 sec 
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec 
+
ALL ABOVE DONE AS Rx'D.

Didn't hike today, had to cover Katie at work. Tomorrow (rest day) will do 45 min aerobic work.

February 9, 2016

Another combined program - was long, but felt good.

A. Front Squat @ 21x1; 6,4,2; rest 3min 

• Warmup sets on tempo x 6 reps: #85, 85, 105, 115
• Work Sets: (#135 x 6) (#155 x 4) (#175 x 2)

B1. Squat Snatch; 6 for time x 5 sets; rest 1min (85#) 
B2. Kipping HSPUs; 10 for time x 5 sets; rest 3min 

• Did one set every 5 Minutes (always finished a few seconds under)
• Set 1: 1+5UB Snatch / 10 UB HSPU (full depth, kip)
• Set 2: 6 UB Snatch / 10 UB HSPU
• Set 3: 6 UB Snatch / 8 + 2 HSPU
• Set 4: 6 UB Snatch / 7 + 2 + 1 HSPU
• Set 5: 6 UB Snatch / 6 + 4 HSPU

THEN:

3 Sets: 
20 Sec Row @ 100%
rest 3min 
20 Sec Assault @ 100%
rest 3min 

• All 3 Sets - 9 CAL ROW + 10 CAL AIR ASSAULT

+
5 Sets: 
2min Assault @ 175 watts 
2min Continuous Sled Push (continuous choppy steps)
rest 1min 

• Sets 1-3 stayed between 176-200 watts 
• Sets 4 & 5 was more like 160-176 watts
• All sets done with Sled + 100 LBS

February, 8, 2016

Went for an hour 1/2 light hike yesterday.
Did a tougher / shorter hike early TODAY AM with pups (10 min walk up hill, 20 MIN grind straight up, 20 Min all the way back).

I went a bit off the grid today, because I know (based on last week) how quickly back to back leg workouts kill me right now. I also had training partners to push me, so here is what I did. I will likely do a combo tomorrow as well, movement / core work on Weds, Thursday off, Friday test (14.1).

A. Power Clean x1 + Hang Squat Clean x2 + Front Squat x3; 5 complexes; rest 2min 

•  So. I AM SO FREAKING WEAK I HATE THIS.
• Complexes done at: #115, 125, 135, 145, 155 (all solid, easy) - did 2 PC at #165 and was done

B: Did WOD: 16:00 flat.

For Time: 
10 Deadlifts @ 95# 
10 Wall Balls 
10 Burpees over Bar 
15 Deadlifts @ 135# 
15 Wall Balls 
10 Burpees over Bar 
20 Deadlifts @ 155# 
20 Wall Balls
10 Burpees over Bar 
25 Deadlifts @ 185# 
25 Wall Balls 
10 Burpees over Bar

• All WBS Unbroken, felt good, easy
• Gassed fast on Burpees
• Deadlifts were heavier than I would've liked:( I used to CRUSH high volume deads. Had to break up sets 20, 25 (into 5's or even singles)

February 6, 2016

Took a lot of mental work to convince my body to do this work today. My arms / shoulders / joints are feeling really beat up. Arthritic, even. I feel like my capacity for the UB gymnastics is getting worse. However, I persevered and feel ok about my output today.

A. Push Press @ 21x2 tempo; 5x5; rest 2min 

• Did 2 sets at #85, then 95, 105, 115, 120 - all felt solid

+
EMOM 14 min:
Odd- 8 S2O 85#
Even- 8 burpee box jumps 20"

• this was tough on the BBJ's
• All sets 8 reps UB S2O except on last set was 7
• Prob half sets UB with box jump, half with step ups - I did all 8 reps, but was tired

+
EMOM 14 min:
Odd- 3-4 strict hspu
Even- 2 Muscle Ups 

• Was weary about these because of such high fatigue, but ended up ok
• MU's actually felt good again
• Set 1: 4UB HSPU + 1 MU
• Set 2: 3UB HSPU + 2 MU (all MU UB)
• Sets 3-7: 2+1 HSPU + 2MU

+
EMOM 14 min:
Odd- 5-8 CTB pull ups
Even- 5-8 kipping hspu

• Chose to work on BF as really tired
• First set was 7 BF, All Others 5 BF UB + 6 UB KIP HSPU - FAST!

February 5, 2016

A. Power Snatch from blocks (at knee); 1.1.1 x 5 sets; rest 10 sec; rest 2min (focus on vertical extension point) 

• did #85, #95, #105, #105, #115, 

B. Squat Snatch; 10 singles @ 83%; rest 2min 

• Did all sets at #110

+
Open 13.4
7min AMRAP: 
3,3,...6,6....9,9 and so on
Clean and Jerk (95#) 
TTB 

• Disappointment. Completed 12 Rds + 5 Reps
• TTB felt good, easy (3UB, 6UB, 9UB, 6/6)
• C&J felt heavy:( I'm So Weak.

Immediatly into: 
15min Assault @ 140+ watts

• Ave Watts 145 / Completed 97 Cals.

February 4, 2016

Rest day - did some mobility and 5K ROW (not for time, got up to stretch back at 2k, 2k, 1k).

February 3, 2016

A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 3 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 3 sets; rest 10 sec 

• All done, felt great!

B1. Bent Knee Hollow Hold; 45 sec x 3 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 3 sets; rest 10 sec
B3. V-Ups; 15 for time x 3 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 3 sets; rest 10 sec 

• All done as rx'd. V-Ups UB.

+
45min Hike (zone out, go have fun and enjoy some time on your own) 

• Couldn't leave work midday to hike so instead I did:

400 M RUN w/ 25LB VEST

5 MIN AIR ASSAULT (30 Cals)

x 5 SETS

Took me about 41 Minutes

February 2, 2016

Well - I tried. I thought, because I had taken weekend off, I'd be fresh (even though back to back thruster programs not great idea). I got through half program today with good effort. Mentally, I was actually in good shape today. My body, on the other hand, just didn't recover fast enough. I think I will do the supplementary program tomorrow, take Thursday off, and try to do the back half of this one on Friday with full effort.

Warmup was mobility, blood flow, and EMOM 6 - 30 Dubs.

A. Push Jerk; 3 TnG on the minute for 8 minutes 

• #115 for all 8 sets

B. Front Squat @ 21x1; 6,6,6; rest 3min 

• #135, 155, 165 - these felt heavy:(

C1. Squat Snatch; 6 for time x 4 sets; rest 1min (85#) 
C2. Kipping HSPUs; 10 for time x 4 sets; rest 3min 

• Set 1: 6 Snatch UB (:26) / HSPU 9+1 (:46)
• Set 2: 6 Snatch UB (:52) / HSPU 6+3+1 (1:00)
• Set 3: 6 Snatch Singles (:26) / HSPU 6+2+1+1 (1:22)
• Set 4: 6 Snatch UB (:42) / HSPU 5+2+1+1 (got fatigued)

+
4 Sets: 
3 Muscle Ups 
10 UB Thrusters @ 75# 
25 UB Wall Balls 
rest to recovery 

• hit first MU, failed next two, did 10 UB Thrusters, hit 10 WBS and shut down
• body felt SO tired and sore

+
4 Sets: 
10 C2B Pull-ups 
12 UB OHS @ 75# 
12 Burpee Box Jumps (20") 
rest to recovery 

February 1, 2016

Didn't train this weekend. Intended to, didn't happen. Was drained.

Today was good, tough. Warmed up with some Snatches. Trained with 3 others, so had some motivation.

A. Muscle Ups; 2-3 on the minute for 6minutes

• def not hitting triples with ease anymore
• Set 1 - 3 UB
• Set 2 - 21/2 UB
• Set 3 - 2 UB
• Set 4 - 2 UB
• Set 5 - 2 UB
• Set 6 - 1 + 1
• Set 7 - redo - 2 UB

B. Double Unders; 40 on the minute for 6 minutes 

• need more of this my dubs sucked and made me suck wind
• Set 1 - broken
• Set 2 - 40 UB
• Set 3 - 40 UB
• Set 4 - 20UB + 20UB
• Set 5 - 30UB + 10UB
• Set 6 - 20UB + broken 20

+
4 Sets: 
15 Cal Row 
15 Thrusters @ 65# 
rest 1:1 

• Set 1: 1:57 / ub
• Set 2: 2:05 / ub
• Set 3: 2:48 / ub
• Set 4: 2:43 / 10+5 thrusters

+
4 Sets: 
15 Cal Assault 
15 Power Snatch @ 55# 
rest 1:1 

• Set 1: 2:54 / ub
• Set 2: 3:10 / ub
• Set 3: 2:53 / ub
• Set 4: 3:00 / ub
• Noticed that Robin was approx. 1 min faster per round on these - my AA efforts just aren't enough - still!!!! 

+
4 Sets: 
15 Cal Row 
15 Power Clean @ 75# 
rest 1:1

• Set 1: 2:13 / ub
• Set 2: 2:03 / ub
• Set 3: 1:59 / ub
• Set 4: 2:00 / ub

January 29, 2016

Quick warmup. LONGGGGG program. Solid work today, though.

A. Split Jerk; 4 singles @ 135, 4 singles @ 150, 2 singles @ 160; rest as needed

• All done as rx'd. Felt solid, fast, easy.

B. HSPUs; 3 Strict + 6 Kipping; 8 complexes; rest to recovery for UB sets, if possible

• the whole thing took me 32 minutes
• Sets 1-4 - All Unbroken (3ST+6KIP, no rest, full depth)
• Set 5: 3ST+4KIP(UB, no rest) + 1K + 1K
• Set 6: 3ST+4KIP(UB, no rest) + 2K(UB)
• Set 7: 3ST (fell down) + 4KIP(UB) + 2KIP(UB)
• Set 8: 3ST+4KIP (UB, no rest) + 1K + 2KIP(UB)

C. Butterfly Pull-ups; 4 UB reps x 15 sets; rest as needed to ensure perfect technique

• did all sets 4 E30SEC
• last set started to feel good, did 12 UB

D. Russsian Dip + 5 Dips; 8 complexes; rest 2min (use blocks for both) 

• Sets 1-5: All UB 1RD+5ST DIPS
• Set 6: 1RD + 3ST DIPS
• Set 7: 1RD + 4ST DIPS
• Set 8: 1RD + 3ST DIPS (fatigue)

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x5 sets 

• Got through 4 Sets, lost steam. Averaged 1000 M Rows and 30 Cal bike each set. Had been at gym WAY too long at this point. Overall, felt good though!

January 27, 2016

Did good shoulder mobility warmup (in class, while coaching) then some bb snatch drills. Did Back Squat warmup 2 reps E30SEC x 5 Min, 2 Reps EMOM x 5 Min (#170).

*All at 90-95% effort for time frame (HR under 175)
20min AMRAP: 
Row 300m 
10 Thrusters @ 65# 
10 Burpees 

• Completed 5 Rounds + 300 M + 4 Thrusters
• All sets all Thrusters UNBROKEN
• Breakdown:
• Round 1: 2:53 (Row 1:21.7)
• Round 2: 3:35 (Row 1:25.2)
• Round 3: 3:50 (Row 1:25.0)
• Round 4: 3:52 (Row 1:25.1)
• Round 5: 3:50 (Row 1:25.5)
• Round 6: 2:00 - Row 1:25.6 + 4 Thrusters

+
20min AMRAP: 
Row 300m 
10 OHS @ 65# 
10 Burpees 

• Completed 5 Rounds + 264M Row
• All OHS sets UNBROKEN
• Breakdown:
• Round 1: 3:14 (Row 1:25.6)
• Round 2: 3:27 (Row 1:26.4)
• Round 3: 3:47 (Row 1:28.5)
• Round 4: 3:56 (Row 1:30.0)
• Round 5: 3:51 (Row 1:32.1)
• Round 6: 264 M Row

+
20min cooldown and movement session

• My lower back was pretty tight / seized up during this - spent about 10 min rolling out. Then we went for donuts.

January 26, 2016

Good shoulder mobility warmup. Also did 1 C&J (#125) E30SEC x 10 MIN (20 reps) just for some touches. Felt good.

A1. Stability Ball Stir the Pots; 10 rep/each way x 5 sets; rest 10 sec 
A2. Glute Bridge Hamstring Curls; 10 reps x 5 sets; rest 10 sec 
A3. V-Ups (as neutral spine as possible); 12 reps x 5 sets; rest 30 sec 

• Had to modify so did 5 Sets:
• 20 x Evil Wheel (from knees - because quadraped rollouts are impossible)
• 12 x GH Raises (on GHD machine)
• 12 x V-ups - with straight pike legs today, not bent

+
EMOM for 12 minutes: 
Min 1: 10 Cal Row @ 95% efort 
Min 2: 8 Cal Assault @ 95% effort 
Min 3: 10 Burpee AFAP 

• Did this as Rx'd - prob 10-20 sec rest each minute - got a burn on.

January 25, 2016

Wanted to warmup my shoulders / arms up good so took about 15 min for locomotion and shoulder mob. Feeling specific pain "golfer's elbow" today - really fired up hard during ring rows and MU.

A. Muscle Up; 3 on the minute for 3 minutes, 2 on the minute for 

• For whatever reason, these were a disaster today. I don't think it was because pain in elbow - i just wasn't getting as high as I have been lately (with exception of the bat swing drills where i get really high) just wasn't feeling totally connected. 
• Set 1 - 3 UB
• Set 2 - 3UB but fail on 3rd dip press out
• Set 3 - 3UB but fail on 3rd dip press out
• Set 4 - 1 + 1 Fail
• Set 5 - 1 + 1 Fail
• Set 6 - 2 UB
• Set 7 - 1 + 1 F
• Set 8 - 1 + 1 F
• Set 9 - 1 + 1 F
• Set 10 - 1 + 1 F

B. HSPUs; 3 UB x 7 sets + 2 UB x8 sets; rest as needed to ensure 2 connected reps 

• While this took be about 30 minutes, I felt VERY good on these today - consistent for ALL reps
• Did ALL 15 SETS as 3 REPS UB - full depth to floor!

C1. Weighted Ring Dips; 2 reps x 4 sets; rest 10 sec 
C2. Ring Dip; 5-6 reps x 4 sets; rest 20 sec 
C3. Ring Push-ups; 8 reps x 4 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 10 reps x 4 sets; rest 4min

• Struggled a bit here today
• Set 1: WD #23 x 2; RD x 5UB; RPUx8UB; WRR #10 x 8
• Set 2: WD #23 x 2; RD x 5UB; RPUx8UB; WRR #10 x 6 + 2
• Set 3: WD #23 x 2; RD x 4UB; RPUx8UB; WRR x 7 REPS no load
• Set 4: WD #23 x 1 1/2; RD x 2UB+3NEGS; RPUx8UB; WRR x 8 no load

+
45min of EN2-3 Work (airdyne, row, etc @ 140-175 BPM)
(again, base off feel, have fun with this session!) 

• Had to really hold on today but did the whole 45 here was the breakdown:
• 4 SETS:
• 3 min Row
• 3 min Bike
• 1 min Box Steps
• 1 min 20 UB WBS
• 1 min 20-30 UB Dubs
• (last set ran instead of row)
• +
• 5 SETS:
• 200M Run
• 1 Min Bike
• 1 Min Box Step

January 21, 2016

Quick warmup mobility wise, then some snatches just for touches. Drilled at #105 for a bit. Then program - which, because I'm kind of out of order, had me doing back to back Thrusters. A little heavy in the legs today, but I pushed hard:

A1 - Small beat swings on rings x 10 sec (hollow/arch positions, tight
control), rest 0 sec
A2 - Big beat swings on rings x 10 sec (driving movement through
abs/butt/hips, keep body long and feet together), rest 0 sec
A3 - 2-3 pull to hips (keep body long, drive upward momentum with hips
and finish with arms), rest 2 min x 2-3 sets

• would say I completed 2 sets, played around with A3 a bit longer. Was fine.

+
3 Sets: 
15 Cal Row 
15 Thrusters @ 65# 
rest 1:1 

• Set 1: Total time 1:53 (Row 1:04 / Thrusters UB)
• Set 2: Total time 2:06 (Row 1:07 / Thrusters UB)
• Set 3: Total time 2:15 (Row 1:07 / Thrusters UB)

+ (10 MIN REST)
3 Sets: 
15 Cal Assault 
15 Power Snatch @ 55# 
rest 1:1 

• Set 1: Total time 2:53 / Power Snatch UB
• Set 2: Total time 2:52 / Power Snatch UB
• Set 3: Total time 2:57 / Power Snatch UB
• * Obviously, the bike killed me and took just over 2min per set

+
3 Sets: 
15 Cal Row 
15 Power Clean @ 75# 
rest 1:1

• Set 1: Total time 2:00 (Row 1:07 / Power Cleans UB)
• Set 2: Total time 2:02 (Row 1:07 / Power Cleans UB)
• Set 3: Total time 2:07 (Row 1:07 / Power Cleans 11 + 4)

January 20, 2016

Had to cut out 20 min mobility / movement due to short time to train today. Did some solid hip mobility and 10 min Back Squat warmup (5 (85), 5 (105), 5 (135), 3 (155), 3 (175), 1 (195).

*All at 85-90% effort for time frame (HR under 170)
15min AMRAP: 
Row 300m 
10 Thrusters @ 65# 
10 Burpees 

• Completed 4 Rounds + 167 M Row
• All rounds Row took on average 1:12-1:22
• All rounds UNBROKEN
• Burpees were slowest, with step up to jump
• Breakdown:
• Rd1: 0:00-2:46 (2:46)
• Rd2: 2:46-6:18 (3:31)
• Rd3: 6:18-10:00 (3:42)
• Rd4: 10:00-13:51 (3:51)
• Rd5: 13:51-15:00 (167 m row)

+ (exactly 10 min rest)
15min AMRAP: 
Row 300m 
10 OHS @ 65# 
10 Burpees 

• Completed 4 Rounds + 79m row
• All rounds Row took on average 1:22
• All rounds UNBROKEN
• Burpees still slow
• Breakdown: 
• Rd1: 10:00-13:25 (3:25)
• Rd2: 13:25-17:03 (3:38)
• Rd3: 17:03-20:53 (3:50)
• Rd4: 20:53-24:30 (3:38)
• Rd 5: 24:30-25:00 (79m row)

+
20min cooldown and movement session (not completed)

January 19, 2016

Was going to rest today, but felt okay. Decided to do some Snatch tech work - felt solid. Making good hit / catch but not patient at bottom. Need to reset and stand up. You can see on the 4 failed lifts at #135. Decided to knock out the 50 MIN Air Assault / Row program today.

Snatch Work Videos

#65: https://youtu.be/7qrnbyXpvTQ
#75: https://youtu.be/ALTbVL3Y7-I
#85: https://youtu.be/d7FhMOlC7PQ
#95: https://youtu.be/Dz6s0KFxKNc
#105: https://youtu.be/GdwQ6N_N9gY
#115: https://youtu.be/vyrXgVSIApQ
#125: https://youtu.be/kUW6LbcYLtw
#135 F1: https://youtu.be/4LJPUxOV3Ss
#135 F2: https://youtu.be/16JsCBHotbw
#135 F3: https://youtu.be/yyO_XPb4ja0
#135 F4: https://youtu.be/hrF0vAU6zaw


ROW / AIR ASSAULT - 50 MIN PROGRAM

Set 1: 5 Min Row (1033 M) / 5 Min Bike (133 Ave Watts)
Set 2: 5 Min Row (1024 M) / 5 Min Bike (130 Ave Watts)
Set 3: 5 Min Row (1043 M) / 5 Min Bike (129 Ave Watts)
Set 4: 5 Min Row (1050 M) / 5 Min Bike (152 Ave Watts)
Set 5: 5 Min Row (1043 M) / 5 Min Bike (148 Ave Watts)

January 18, 2016

Solid warmup for bloodflow and mobility. Did some barbell warmup with Jerk Stance Presses, Jerk Balances, etc.

I am still recovering from Bronchitis - spent all night coughing. I'm feeling ok, but cough is persistent. I combined two programs today so I could jump ahead, get a little lifting in and some gymnastics - not too much cardiac arrest work yet.

On Saturday, I came in and took the Oly Drills Class - worked on Cleans, built up to #185 felt heavy.

A. Split Jerk; 8 singles to tough load; rest as needed 

• #105 x 2, 115 x 2, 125, 135, 145, 155, 160, 165 (failed, boo)  - should not have failed this

B. HSPUs; 3 Strict + 6 Kipping; 7 complexes; rest to recovery for UB sets, if possible

• UHM...THIS WAS ALOT OF F-ING HSPU - all sets done to full depth (floor)
• Set 1: 3ST+6KIP - All UB no rest between
• Set 2: 3ST+51/2KIP - All UB no rest between
• Set 3: 3ST + 5KIP - All UB no rest between
• Set 4: 3ST+6KIP - All UB no rest between
• Set 5: 3ST/ rest / 3KIP / rest/ 3KIP
• Set 6: 3ST/rest/4KIP/rest/2KIP
• Set 7: 1ST/1ST/1F/3KIP/3KIP - holyfuckhard
• last half sets had to rest 2-3 min between!

C. Butterfly Pull-ups; 3 UB reps x 15 sets; rest as needed to ensure perfect technique

• Did all sets E30SEC for 15 sets - felt good, got high enough

D. Weighted Dip; 2 reps + 10 sec hold in bottom of dip x 5 sets; rest 2min (this week complete 2 reps, then do 1 one at bottom for 10 sec) 

• failed first set with 18lb kb so dropped weight
• Set 1: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 2: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 3: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 4: 2 WT UB RD (#18) + 1 10 SEC HOLD (no weight)
• Set 5: 2 WT UB RD (#18) + 5 SEC w/ #18 + 7 SEC w/o Weight

+ (wanted to complete this and get it done already)

5 Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

• Set 1: Ave Row Pace 2.13.2 (Total time 3:24, 675 m, 10 UB TTB)
• Set 2: Ave Row Pace 2.15.8 (Total time 3:50, 662 m, 10 UB TTB)
• Set 3: Ave Row Pace 2.20.9 (Total time 3:45, 638 m, 10 UB TTB)
• Set 4: Ave Row Pace 2.16.0 (Total time 3:46, 661 m, 10 UB TTB)
• Set 5: Ave Row Pace 2.15.0 (Total time 3:44, 666 m, 10 UB TTB)

January 14, 2016

Was feeling ok, but cold still lingering. Unfortunately, it came back pretty strong, I lost my voice, it's in my chest. I'm taking Friday and possibly the weekend off.

Here's what I completed on Thursday:

5 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 

• Set 1: 166 Ave Watts / 3:28 
• Set 2: 181 Ave Watts / 3:32
• Set 3: 187 Ave Watts / 3:32
• Set 4: 169 Ave Watts / 3:36
• Set 5: 176 Ave Watts / 3:20

Still not able to maintain at 200. These efforts were actually higher / faster than last time. Wasn't able to complete program. If feeling better on Saturday will do the other half plus core work. 

January 13, 2016

So. I felt great last Friday. Came in Saturday and did 30 Min Air Assault + 20 Min Row. Went out Saturday night. Got the Flu on Sunday. Again. Fucking. Sick. Again. I took next 2 days off and slept - felt much better today. I did the first half of program - not pushing it with cardio.

Did good shoulder warmup & Snatch work to #110.

A. Muscle Up; 2 on the minute for 10minutes (all 10min this week!) 

• I REALLY TRIED but only got first 7 Sets of 2 UB; then last 3 sets of 1 + 1 w/o dip press for last 3 sets

B. HSPUs; 3 UB x 5 sets + 2 UB x10 sets; rest as needed to ensure 2 connected reps 

• Finished ALL sets in 20:30 (Average 1 Set every 82 seconds) 
• Did first 5 Sets E90SEC @ 3UB - Strict Full Depth
• Did last 10 Sets in remaining time @ 2UB - Strict Full Depth

C1. Weighted Ring Dips; 1-2 reps x 4 sets; rest 10 sec 
C2. Ring Dip; 4-5 reps x 4 sets; rest 20 sec 
C3. Ring Push-ups; 6-8 reps x 4 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 8 reps x 4 sets; rest 4min

• Set 1: WRD @ #20.5 x 2 Reps / RD x 4 / RPU x 10 / WRR @ #25 x 6
• Set 2: WRD @ #20.5 x 2 Reps / RD x 4 / RPU x 10 / WRR @ #25 x 6
• Set 3: WRD @ #23 x 2 Reps / RD x 4 / RPU x 9 / WRR @ #25 x 6
• Set 4: WRD @ #25.5 x 1.5 Reps / RD x 3 / RPU x 8 / WRR @ #25 x 6

January 8, 2016

30min of Warm-up+ Movement Work 

• spent about 20 min doing some good shoulder and back mobility 
• spent another 20 working on Snatch -felt need to get some touches in - built up to 120 felt solid

+
20min AMRAP: 
2 Muscle Ups 
5 Power Cleans @ 115# 
15 Wall Balls

• Completed 8 TOTAL Rounds
• ALL ROUNDS UNBROKEN
• ALL Muscle Ups felt AMAZING
• obviously paced myself so as not to redline - not sure I could have done 10, maybe 9
• Here's the breakdown:
• R1 - 1:12 (1:12)
• R2 - 3:35 (2:23)
• R3 - 6:12 (2:36)
• R4 - 9:03 (2:41)
• R5 - 12:01 (2:58)
• R6 - 15:03 (3:02)
• R7 - 17:59 (2:56)
• R8 - 20:00 (2:01)

January 7, 2016

A1. Stability Ball Stir the Pots; 10 rep/each way x 3 sets; rest 10 sec 
A2. Glute Bridge Hamstring Curls; 10 reps x 3 sets; rest 10 sec 
A3. V-Ups (as neutral spine as possible); 12 reps x 3 sets; rest 30 sec 

• Had to improvise, had no stability ball
• Did 3 SETS of: 20 x "evil wheel" roll-outs; 10 x GH Raises; 12 x V-Ups (bent knees)

+
4 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 

• Set 1: Ave watts 175 / BJO UB / total time 3:48
• Set 2: Ave watts 166 / BJO UB / total time 3:30
• Set 3: Ave watts 176 / BJO UB / total time 3:32
• Set 4: Ave watts 173 / BJO UB / total time 3:32

+
4Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

• Set 1: Ave /500 m pace @ 2.23.5 / 627 m / TTB UB / total time 3:42 
• Set 2: Ave /500 m pace @ 2.17.2 / 655 m / TTB UB / total time 3:31
• Set 3: Ave /500 m pace @ 2.13.6 / 673 m / TTB UB / total time 3:42
• Set 4: Ave /500 m pace @ 2.12.0 / 681 m / TTB UB / total time 3:42