Tuesday, 121614

A. Snatch Grip Deadlift - deficit 

90x5 , 100x5, 110x3 

B. Snatch High Hang Pull 

110x5 x 2 sets. 

115x5 x 2 sets 

C. 

500m Row @95% or so

Rest 2 min 

40 c2b

Rest 1 min 

30 heavy wall balls

Rest :30

20 Burpee box jump overs (24)

10 muscle ups

Time 10:45

500m row 1:31

C2b - 36 in 1 set ; barely feel arms after that lol. 

Wall balls 10/10/10

Burpee box jump overs were slow. 

Muscle ups 5/5.  Grip smoked. 

Rest 5-10 min 

EMOM x 10 

Odd: 10 heavy wall balls 

Even:    :30 of Burpee box jump overs (avg 6-8)

PM:

Monday, 121514

Am:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete

Climbed to 140 here. No legs after week off and back not good. 

B. 10 min on bike 

:30 on @370 ish 

:30 of Burpees 

Pm

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205)

3 min of SqT Cleans 

Reps 

29/13

17/14

16/13

^ closes forgot exact #'s

Wed, 121014

Am: 

A. 

amrap 8@80%

5 Power Snatch (115/83)

6 bar facing burpees 

7 Front SqTs

Score: 5+13

rest 4 min 

amrap 6@90% 

4 Thrusters (135)

6 C2B pullups 

8 box jumps (24/20)

Score 5+2

rest 3 min 

amrap 4 @100%

6 kb SqT cleans (53/35)

20 double Unders 

Score 5+1

Pm: 

Tuesday, 120914

Am: 

A. Technique work barbell pulls and power cleans with pauses. Up to 100kg

B. 70kg for 20 tng push press. - easy 

C. 4x3 tng push press 

90-95-100-105x2

D. Weighted pull up 

Every :90 = set  x 10 

2 @15

2@20 x 5

2@25 x 5

2@30 x 5

2@35 x 3

  + 1 instant drop set of 5 Bodyweight reps 

E. 10 rds 

2 min hard rower

1 min on bike 

- rest :15 between for transition

Row was 1:51-1:55

Bike avg 286-302 watts 

Pm: 

A. 2 second pause off ground, 2 second above knee - power clean 

135-185-225-275 x 2 

A2. Seated box jump + Burpee broad high jump x 2 

B. AFAP 

250m row 

12 cal bike 

Rest 3 min x 3

1:18-1:28-1:27

* this was horrible.  Oh my legs!

Goals for others would be. 1@ sub 1:2". 2@ sub 1:25. 3@ sub 1:30

Monday, 120814

1pm

A. 1 barbell; athlete loads his/hers own weights 

20 OHS 135

10 burpee Muscle Ups

20 Hang Power Cleans (185)

10 Burpee Muscle Ups 

20 Clean & Jerks (225)

Time : 19:30

Evening: 

A. Back squat EMOM x 8

1 @335

1 @345

6 @365

^ bumpers - did with class 

B. 5k row - 2:15-2:20 pace 

Sunday, 120714

Am @ CFW

A. Power Clean + Push Press 

135-155-185-205-225-245 - no misses. Stopped there. 

B. 

20 clean and jerks (185)

30 Burpee muscle ups 

20 clean and jerks (185)

* power clean + push jerks 

Time : 18:17

Friday, 120514

On @ CFCV

4 rds 

60 DU

30 WB

15 Power Snatch (95)

Time: 16 something 

Back was smoked. Not good gage. Breathing Wod for sure. 

Re test 

Wed, 120314

Am: 

A. 

AMRAP 10 

8 OHS (105)

12 t2R

30 DU

Rest 4 min 

AMRAP 10 

10 goblet (53)

10 c2b

10 alt kb snatch 

Rest 4

10 min on bike witha 60-70% recovery 

Scores: 7+9 / 6+2 / complete 

PM:

A. Wod

EMOM x 8 

Odd: 8 alt kb snatch's (70)

Even: 10 t2b

*remainder of each minute, max wall balls (30#)

Score = total wall balls 

Total wall balls : 76 

**70kb snatch's killed me.  Tough one 

Tuesday, 120214

Am session: 

A. Power clean + push press + split Jerk 

100-105-110-115-117PR-119PR

* push press PR

B. 10 rep Push Press. Just got easy 80kg

C. Bounding work - triples 

D. Wod 

10 Russian kb (106)

15 box jumps 

20 cal bike 

Rest 4:30 x 3

1:37 (20box jumps justin messed up) - 1:48-1:55

Pm

A. SqT Clean ladder - 5 min cap 

AFAP

155x5

205x4

245x3 

275x2

315x1

Used comp plates kilos.  No misses and finished in 3:40

Monday,120114

Am

A. Comp wod 

9:43

Power clean 

Burpee 

SqT clean

Burpees

Deadlift

Burpess 

Pm. 

A. cVCF wod 

18-15-12

Box jump over 

S to oh 135

C2b

5:24

Friday, 112814

Am. 

A. 5 rep TnG Power snatch 

60-65-70-75

B. 5 rep back SqT - 1 sec pause in hole no bounce 

150kg

C. 3 rds 

500m row 

10 hang power clean (185)

20 box jumps (24)

Time : 11:17

D. OH Walk (clean grip)

30' sections at 135. Working stability and positioning 

Thursday, 112714

A. Emom x 5 

1 power clean + 2 push press 

Up to 95kg

Cont Emom x 5 

1 power clean + 1 push press 

@ 100kg 

B. Deadlift 

Singles at 150-170-190-200-210 

Then drops sets 

150kg x 3 x 4 sets.  Very slow and controlled with tempo eccentric.  

Wed, 112614

Am:

A. OHS work 

Worked at too of 43x1

Up to 115

B. AFAP

150 wall ball

100 Pullups 

50 GHD sit-ups 

25 hspu 

Time: 15:24

Pm: 

A. Front squat. 

Singles at 100-105-110-120

B. Jerk Drives 

180x5x3

Later PM:

2 rds 

15 clean and jerks (80kg) - singles 

15 bar facing burpees 

Complete in like 6:30 maybe ?

Tuesday, 112514

Am; 

A. Every 2 min perform

50 double unders 

1 legless rope climb 

Complete

Pm: early afternoon 

A. Power snatch - Emom x 14 

1 power snatch 

Ranging from 70kg-82kg

B. Every :90 x 12 

Power clean + push Jerk + split jerk 

Ended at 119kg. No misses. 

Most reps done in 100-105 range 

C. 530m row x 4; rest 2 min 

Held around 1:47 pace throughout for these. Ended all around 1:53-1:53.8

Rest hour and half 

@4:30p

4 strict muscle ups

10 alt pistols 

Finished 

Monday 1112414

11a

Emom x 24 min 

1. 15 cal row 

2. 10 cal bike 

3. 7 strict hspu 

4. Rest 

Complete 

B. Reverse hyper 

3x 12-15 @50kg

Complete 

Pm:

A. Back SqT - 3Rm + 2x3@90

-at tempo of 4-5 down 130x3. 140x2 150x1

Then, 160x1 170x1 

172x2. PR double - mentally didn't have thurs. Was pussy. 

173x1.  Failed 2nd 

Rest a bit 

AFAP 

Part B of below 

Time :18:39

Rough one

Sat, 112214

At champlain 

Clean up to 315 no misses 

330 attempt. Missed twice 

Couple comp wods 

+

Accessory work 

Friday, 112114

Champlain 

A. Back squat 

5 rep - heavy 

Climbed to 345 @30X1

B. Climb in singles at about 4 second down 

355-365-375

C. Emom x 20 

Odd: 3 hang power cleans (went 205-255)

Even: 8-10 tempo push-ups 

D. AFAP

1k row 

50 wall ball (30)

30 t2b

Time: unsure. 1:52-1:54 row.  Wall ball wasn't great. UB  T2B 

Thursday, 112014

A. "Grace" with axle 

3:15

UB first set of 14 (I think)

B. Heavy single clean and jerk with axle 

Up to 245 I believe. Grip issue with bar 

C. Reverse hyper work 

Wed, 111914

Am:

A. FS - 1 rm with 1 sec pauE 

Climbed to 153 Pr. 156. Lost balance in foot missed it. But think I had it. 

B. 

Tuesday, 111814

Am:

A. Power Clean + push jerk 

Singles at 90-100-110-112

Fast singles at 100kg

B. Clean pull 

140kg x 3 x 2

160 x 2 x 2

C. 

400m row

12 bear comes 95

400m row

9 bear complex 135

400m row 

6 bear complex 165

Time 15:14

Monday, 111714

A. ECC week 3 

338 score 

Pm:

A. 3 rep backsquat 

170x3 PR

Then 

178x1 PR

182x1 PR!!

Sunday, 111614

Am:

A. Clean Pulls 

Up to 140 x 3 x 3

B. RDL - cG

70x8

75x8

80x8

C. Rack Holds - just Unrack in front rack, 

:15 hold 

150-170-190-200

Pm: 

A. Split jerk 

90x3 x 2

100x1 x 3

110x1

120x1

125x1

130x1

135x (m)

137x (m)

B. Drop to 90 for a triple 

C. Single leg lunge work - firing glute opposite of split jerk 

D: Tri  plate extensions  3x10-12

E. Weighted DB sit-ups 4x15 &50#

Sat, 111514

Pm stuff 

Split Jerk wave 

90 x 3 r x 5 sets 

100 single 

105

110

115

120

125x

90

100

110

120

125

Drop sets 90 for reps 

Jerk Drive 

Up to 160kg x 5 x 3 sets 

Front SqT

120x 3

140x1

145 x 5 Emom 

4-5 sets. Plate Tri exit 

Up to 20kg x 10-12 reps

Friday, 111414

AMRAP 20 cp tester 

4+4.  PR

Thursday , 111314

Clean and jerk 

100-105-110-115-120

Clean 

120-130-140-147 pR

Missed 147x2. Nailed on 3rd

We'd, 111214

Am:

A. 1k row x 5; rest 3 min

B. Bb bent over row 

5x 10 @155

C. Cool down 

Pm:

A. 1rm with no bounce - front squat 

110-120-130-140-145-150

Tuesday, 111114

A. Spllit Jerk work 

Shoulders fried. Kept about speed 

95 for triples for 3-4 sets 

B. Power clean 

100-110-120-130 

Few failed attprs at 140. Didn't have it today. My max PC is 143

Rest 10 or so min 

C. AMRAP 8 - @90% PC

Used 120kg.  Completed 26 reps. 4 failed attempts. 

D. 

Catch up, Back on track

Been slacking on the blog posts and organization of my own training, that's for sure.  

Back on track as well as Vimeo uploads daily

Wed, 110514

Am: 

A. Complex 

SqT clean + thruster + split jerk + split jerk 

90-95-100-105

107 miss 2nd jerk 

108 miss 2nd jerk 

110 miss 2nd jerk

B.

Tuesday, 110414

1st

Snatch Defecit pull 3x3 @100kg. 1x3 @105

+

Emom 20

200m run 

Even: 2 legles rope climb 

*made 14 min. Pinched nerve in neck

Row 1k @2:00

2nd

Emom x 20

W 10# vest

Odd: 10 cal AB

Wvem: 1 legless rope climb 

Monday , 110314

Am:

500m row 

1:47-1:45-1:43-1:39

Corrective movement 

Pm:

3RM back squat 

Hot 167kg x 2. Failed third rep

Comp Wod 

Tuesday, 102814

Am:

A. Seated strict press - 5RM

60x5. 65x5

55x5 x 2 drop set 

Afternoon:

A. Db SA row x 5 sets x 7 rep  @70kb

B. Speed CG deadlift @60%

140x3 w/ red bands - every :30

C. Every 3 min - run 400m

X 10

Updated PR's

1RM back squat 386 (but kill plates)

5rM back squat. 161 + clips 

Pause back squat 365 in kilos 

Front squat. 160kg

Monday, 102714

Back on track!?!????

Will catch up tomorrow with PR's here also 

1st session: 

A. AMRAP 10 

5 bar lateral burpess 

10 thrusters (105)

15 c2b

score: 5+18

All unbroken. Was miserable though

Pm:

A. Go for 5Rm backsquat 

Hit 163x4. Failed on 5th. Has no recovery 

Friday, 100314

Wed, 093014

Tuesday, 092910

Monday, 092814

Am: 

A. Snatch - bar work 

B. SqT @80% x 2 rep x 3 sets

Pm:

A. Strict Press - 3RM

60-70-75-78-80 

* think last two sets were PR's. Unsure. 

B. 5 rds 

25 wall balls 

20 pullups 

15 GHD sit-ups

10 tng SqT Cleans (135)

End time: 27:44 

Breakdown 2:27-2:51-3:00-3:17-4:09

** died on last rd

Late PM

A. Back SqT - 5RM

Hit 157kg - 1kg PR

Tried 159 got 3 only. Legs were smoked. 

Sat, 092614

Friday, 092514

Friday, 091614

Aleep night prior : 12-8

Am: 

A. Back SqT - up to 120kg for 3x1 with 3-5 second pause in hole. 

B. Row 

1:30 hard, :30 off x 10 

Maintained 1:52-1:54 on all on. 

Pm.

A. 1rM bS - 5 sec pause in hole 

100-120-130-140-150

* no miss. Stopped there. Tired today 

B. Drop set @85% 2x3 of A - 5 sec paiE between 

127kg

C. eMOM x 15

1. 8 muscle ups 

2. 2x through triple jump bounding 

3. 10 cal HARD effort on AB 

Completed. 8 MU were hard come 4th and 5th rd, but got al UB all rds. 

Wed, 092414

Sleep night prior : 11p-6:30p

Am: 

A. Clean + FS + Jerk ; double. Not TnG brough second series.  

901-100-110-115-120

B. CLean Pull from high blocks 

Went heavy for 3x5 

C. Front SqT cycle - am work - 

Up to 130 for 3 singles 

D. 

50 pistols 

30 hang power clean 

10 muscle ups 

30 cal AB

50 T2B

Time : 9:45

Pm: 

A, SqT cycle 

Front SqT - 3RM w/ 3 sec pause in hole 

100-115-125

+ 95% + 90%

119 - 112 

C. Deadlift off2-3" block. Used a double + single piece of wood. 

390 x 3 reps x 5 sets. Not TnG

190kg (418lbs) x 3

*** exhausted from today. 

Tuesday, 092314

A. Snatch - worked SqT snatch technique at 60kg. Shoulder neck bad so taking easy 

B. AMRAPS 

Amrap 12 

5 burpees 

5 bar muscle up 

5 box jumps (30) step down 

5 power Smatch (135)

Score: 5+13

Rest 6

AMRAP 12 

250m row

20 DU

15 air squats 

10m HS Walk 

Score: forget 

Monday, 092214

Sat, 092014

A. SqT Clean + Hang Powerb Clean + Frint SqT

110-115-120-130

B. Wod 

C. Team wod 

Friday, 091914

A. Push press - heavy 3 

Hot 105.  110 wasn't having it. Shoulder in rough shape and nerve issue, def playing. 2 drop sets at 95kg x 3

B. Snatch Pull- 3 position pause x 2 reps 

Worked with 100kg here 

C. EMOm x 21

1. 7 strict hspu

2. 50 Double UNders (unbroken is goal)

3. 15 t2b

Completed all 

Rest bit 

D. Back SqT - climb heavy single 

120-140-150-160-170

Failed on 175 which would have been PR

E. Front SqT - heavy single 

100-120-140  

Wed 091714

amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders

score 5+11

rest 4 min 

amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)

Score 3+200 + 10

rest 4 min 

10 min on bike :30 on hard :30 on easy  

Didn't do

Tuesday, 091614

Sleep night prior : 11p - 8a

Breakfast: eggs , bacon, English muffin pb&j, balls, Oj + all 3 adaptagens 

Mid workout : FFF

Post protein dextrose oats

Snack:  balls + FFF 

Programming:

Pre: Crossfit symmetry 

A. Complex: power clean + TnG power Clean + Hang Power clean 

120kg - missed hang clean and 125. Only tried once. Body not in it from week off almost.  

B. Strict Press 

Climbed to 65kg x 5 only 

Taking easy on shoulder / neck 

C. Rest for a bit.  Stretch.  

Then,

Back SqT (getting body back going)

*nanos. No belt no wraps 

50x5 70x5. 80x5 90x5 100x5

110x5

D. Emom x 14

Odd: 3-5 strict hspu - 3 25kg + 1 10kg plate high 

Even: 100m shuttle sandbag sprint (80)

Completed 

Pm:

A. Complex from this am. Re - did 

For 125kg. Went to 295lbs to beat chaE. He got 290. For 2 power cleans which is Pr double. Missed hang power clean and 295

Thursday - Sunday @ Granite Games

No work. Hopes shoulder neck felt better but nothing. 

Going to train this week, see if can push through. It's a disaster as of now. Like a pinched nerve I guess but painful and achy all day. Very uncomfortable when sitting or laying. Standing up only relief right now. 

Wed, 091014

A. SqT Clean + Hang SqT Clean ; build in this complex 

125kg

Missed hang on 130kg

Shoulder / neck bugging bad, played big roll on grip 

B. Front Sqt - 3RM + 3x3@90%

Skipped - neck 

C. 3 rds @80%

10 Strict HSPU

400m Run 

10 Thrusters (115/83)

15 T2B

Time: 9:44

All UB other than last set of hspu. Did two sets. 

* thrusters were tough for sure. 

D. 30 min on Bike @Z1

Didn't do

Stretch a lot 

Tuesday, 090814

Breakfast :  eggs + bacon + balls * orange juice. 

Pre Wod - aminos 

A. Hatch week 2 day 1 

230 x 10

247 x 8

266 x 6 (121)

286 x 6 (130)

308 x 6 (140)

B. Power clean + push press + split jerk 

Climbed to 100kg. Kept light. Body not happy 

C. 4 rds 

400m row

30 double Unders

20 pullups 

10 box jumps (30)

Rest 4 min btwn rds

Rd Times:

2:52 * no rebound 

2:38

2:40

2:33

Monday, 090714

Not much sleep night prior. 

Played 18 today, got new clubs this weekend and excited to get out. 

Slept like 2-6:45a

Breakfast, FFF - coffee etc ate light 

Played 18 @ green meadow. Shot 5 over for 18. Was pleased being first time out in years but, played bad, and seemed to find the whole dam course. 

Lunch @2p. Steak tip Caesar wrap 

Pre wod - aminos 

Programming : 

Warmup; rowing + biking and bb work 

A. Power Snatch Work: 

Hit 60-70kg for some triples. Speed being focus and position

B. Front SqT work 

Sets bottom left in blue

C. EMOM x 21

1. 5 muscle ups 

2. 10 Burpee touches 

3. :30 of box jumps (30) step down hot like 9-11 

Post wod - aminos ; kept light today. + FFF 

Dinner :  steak + rice + those oatmeal balls (just few)

Friday, 090514

A. SqT clean Thruster + split Jerk

80-90-100-105-110 

*no misses but nerve in neck bothering me so stopped there. 

B.comp wod 

15 muscle ups 

30 thrusters (95)

10 muscle ups 

20 thrusters (145)

5 muscle ups 

10 thrusters (195)

20 Burpee box jump overs (24)

Time: 16:57

Thursday, 090414

Team if 2 w/ Chase 

50 power clean (225) all each rep 

50 pullups 

50 dips 

100 DU each 

25 power cleans (same as above)

25 pullups 

25 dips 

50 DU each 

Completed

Rest 5 min 

Climb to heavy single in few reps 

Went 255/275/300

Wed, 090314

A. Muscle Snatch; build to heavy triple in 12-15 min 

Built to 75x3

80x2; missed third

B. Power Snatch; climb to heavy single in 12 min; form key here, deviate and stop

Built to 85kg - no misses just stopped 

C. Deficit Snatch High Pull 2.1.2.1.2.1

@100% + to start and ascending through wave above 

Did sets at 100-105kg for this for 2

D. 500m Row x 5 @ (pace per athlete) but think sustainable pace throughout ; rest 1:30

Completed 1:45-1:47

Monday, 090114 back on track

Sleep night prior: 2:30a-7:45a

Hrv / HR : 

Body:  sore lats and shoulder. Legs also 

Programming : 

Am: 

A. Team hero wod 

Teams of 2 - chipper style 

4 rds 

200' oh walking lunge (45 plate)

60 box jumps 

40 wall balls 

20 hspu 

Time :

Pm: 

 5p

Came back after good afternoon but walked into shit storm of stress. Sucked life out of me so went through motions rest of night.  

A. Slower snatch wave 

60x3 65x2 70x1

65x3 70x2 75x1

70x3 75x2 80x1 

B. Heavy Triple SqT C&J - not tnG 

Built to 111kg

C. 1 + 1/4 squat - built to 130kg. 

* kept getting dizzy almost passing out 

D. 10 min AB @60%

E. Scap band work

Nutrition:

Breakfast - pre wod essentially.  - FFF + Paleo Cookies & large water 

Post - 3 scoops Ultragen + blonyx 

Tuesday, 082614

1p. 

A. Hang power clean + hang SqT clean + Jerk 

100-105-110-120-125(missed jerk)

B. 

15 Hang power clean (135)

400m run

15 hang power clean

Time: 2:02 (Pr)

Rest 6 min 

800m run

60 pullups 

40 KB swings (70)

Time: 7:42

REST 1 hr or so 

W/ TASIA; help push her for Granite Games

800m Run
10 muscle ups
800m Run
20 Clean and Jerks (205)
800m Run
30 kB sqt cleans (53)
800m Run
time: believe was 25 min. Was a rough one. 

Monday, 082514

A. Snatch work. - between 135-176

B. 10 min clock 

25 strict hspu 

50 Burpee

75 double under 

50 burpees 

25 kipping hspu 

Score: 16 hspu into final 25

Sunday, 082414

A. Back squat. 

Climbed to 160 x q

B. HPC + HsqT clean

225-255-275

C. Emom x20

Odd: 5 Burpee + 3-5 strict hspu 

Even: 5 Burpee + 5 strict pullup (15)

Completed 

Rest

D. Emom x 12

Odd: 35 double Unders 

Even: 8-10 front rack walking lunge (176)

Completed 

Tuesday, 081914

A. "Annie"

5:17. - not a PR. Stomach was smoked. Sucked.  

B. 800m Run x 2 at 70%. Walk a 200 between. 

Body best down. Head not in it so took slow last few days. Hoping to get after it tomorrow. 

Monday, 081814

Programming: 

B. Sqt Clean x 2 + FS x 2 + Jerk x 1

100-110-115-120 (missed the jerk at 120)

C. Push Jerk 5RM + 2x5@90

Didn't do- shoulder bugging me 

D. 10 min AB @70%

pm:

A. 3 rds 

10 Muscle Ups

12 Deadlifts 155/103

9 hang cleans

6 shoulder to overhead 

rest 10 min btwen rds

Completed. All UB mu. First rd all UB.  Second rd. Dropped between transition of DL & HPC only. Regrip and go.  3rd round on bb sucked. Broke up HPC. Got lazy. Grip was smoked. 

Sat, 081614

A. 10 min AB
143 calories 
did :30 on hard :30 easier route. Will go straight next time.

B. CG Deadlift 3x3
completed at 140kg 

C. Running Training
15 min clock
200m @ :38-:40 pace
rest :80 seconds
completed 

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
climbed to 116kg B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
hit 90kg - got 93kg x 9, failed on 10th *if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge 
Time: 19:18


pm: late 
A. Clean and Jerk : climbed to 120kg..missed 130kg Jerk; just smoked from today. 
B. Front SqT : 120 x 4 , 130 x 4 x 2..then through in towel. Legs SMOKED

Wed 081314

A. Front squat 7x5

135x4 (f on 5th)

pm:
A. @ High Effort Aerobic Pace
300 Double Unders 
2k Row 
1 Mile Run 

Tuesday, 081214

Sleep : 2:30a - 9:30a 

Monday, 081114

Sleep night prior :  2a - 9:40a

Body : tight and bit run down just from long weekend and not much sleep. 

Hrv / hR: upon waking :

Supplements: starting ashtawanga , holy basil and Rhidiola in am again. 

Nutrition: 

Breakfast : eggs + bacon + Oj + gluten free English muffin with PB on it 

Snack: whole foods bar 

Pre: water 

Post : snatch / clean / SqT / Emom 

- Ultragen 

Programming:

1p:

A.   Power snatch bar work. Up to 80kg. 

*nothing felt good today

B. hang clean x 2 + split jerk.  

*climbed to 100. Working technique 

C. Front SqT w: 5 second pause. Just to get something In legs. 

80-100-120-130-132

D. EMOM x 32 w/ 10# weighted vest

1. 3-5 strict hspu 

2. 40' walking lunge with double KB (70) - front racked 

3. 10 Burpee touches 

4. Rest 

Late afternoon:

Endurance training 

200m x 4. OTM

Rest 5 

4x400. Rest 1:1

Saturday, 080914

Froday, 080814

Thursday, 080714

A. Clean & Jerk - climb to heavy single....
135kg - missed jerk on 137kg 2x 
B. EMOM x 20; every other min
2 SqT Cleans + 2 Split Jerk
100kg - 102kg ; last 2 @105kg
C. amraps from comp Phase

Wed , 080614

Sleep night prior : 1:30 - 7:30a

HRV/HR: 100.8 43.9

Body: ok ; normal sore 

Mood waking up: bit tired

Nutrition:

Breakfast - 2x OJ's + 2 bacon egg cheese double egg sandwiches (from "the kitchen") quality cooked stuff 

Pre / post squats : aminos 

Lunch: FFF + bacon wrapped in turkey + aminos & electrolytes

Snack: kill cliff 

Snack: grapes + protein chips (quest) + dark chocolate 

Dinner: chipotle bowl. Double steak double white rice 

A. Front SqT Cycle 

7x5

Competed at 125kg

B. Endurance Training 

2:30 of running; start off easy pace increasing intensity every :30 

:90 jog 

2 min walk 

X 4

Felt good. Just calves. Hoping they get use to it a bit more with added running.  

Tuesday, 080514

Sleep night prior : 2:30-9:30

HRV score upon waking up: 43

Body:

Nutrition:

Breakfast :  eggs bacon oj + Apple w/ peanut butter 

Pre : aminos

Post : aminos + fff 

Pre aminos 

Post : Ultragen x 2+ scoops + electrolyte 

Dinner : steak Caesar wrap 

Night :  quarter chipotle bowl. Steak. + pb&j 

Programming :

Am:

A. Power clean x 3 + Push Jerk

100-105-110-115-120

B. clean grip deficit Deadlift w/ straps 

125-150-185-200-210-220

C. 1 mile run @80%

Pm.

5 rds ; rest 4 min between : and rotate starting movement each time. 

400m run

20 c2b

12 power snatch (115)

10 Burpee box jumps (24)

40 double Unders 

Time at end : 42:09

Monday, 080414

HRV from bioforce in am:  98.4 ; resting heart rate was 45 

Sleep night prior : 2:30-9:30

Body: legs sore. Shoulder same. 

Woke up: feeing more awake today. 

Nutrition: 

Breakfast: eggs bacon , gluten free English muffin pb&J, OJ 

Pre: aminos

Post squats and run : grapes. FFF and finish aminos

snack / late lunch:   turkey bacon; wrapped together, like 4-5 of them. + some electrolytes / aminos

dinner: chipotle, double steak, double white rice 

A. Front SqT  - climb to 3RM

120-130-35PR-140PR 

Climb single Pr attempt 

150 PR 153PR

B. 15 min 

200m run @80-85

200m run @60

*breathing was good. No issues. Calves and back. Calves on fire fast!

Sat, 080214

10x3 FS @130kg

Pr for Pat 

6+18


team of 3

300 wall balls
450 double unders

we did sets of 10 on wall balls rotating
then sets of 50 double unders

easy little cash out; just to get lynn some added volume on wall balls 

Friday, 080114

A. "jt"

Died. Didn't Pr was like low 8's. Hit wall. Didn't warmup much. 

B. Front Squat 7x5 @ 120kg. About 83%

Tuesday, 072914

Sleep night prior : 1a - 9:30a

Body: biceps still junk. But slowly feeling better 

Nutrition: 

Breakfast : eggs + bacon + sweet potato home fries + OJ

Snack : 1 hr before - FFF 

Post wod: Ultragen + aminos 

Post: aminos 

Snack shortly after : FFF

Lunch :

Programming:

1st session:  1p

A. AFAP

40 wall ball 

200m sandbag run (80)

10 Burpee squat clean thrusters w/ sandbag 

100m shuttle run + 5 muscle ups (do this 5x)

10 Burpee squat clean thrusters w/ sandbag 

200m sandbag run 

40 wall balls 

Time:

 Rest 20 min

B. 10.8.6.4.2

Stone to shoulder 

Muscle ups 

W/ 10# weighted best 

After each set, 40' yoke walk also with 120kg added to yolk 

Time: 12 min

2nd session

4:30p

A. 3 position power clean (floor, below knee, above knee)

90-100-110-120-125 missed below knee. Was fried 

B. Heavy triple Deadlift with band 

100-120-140-150-165 + blue band 

C. Gymnastics Playtime 

Did pbar hs hold 

D. Aerobic recovery - light row 

Monday, 072814

Sleep night prior : 3a - 9:30a

Body: can't move arms from Saturday. Biceps fried lol 

One ass cheek killing cause had to do lunges on one leg cause knee bugging me. 

Nutrition: 

Breakfast : eggs + bacon + oj + gluten free England muffin with pb&j

Pre: electrolytes 

Mid: some aminos 

Post: protein + 60-90 dextrose 

Within 1 hr :   Tuna + FFF + grapes + pita chips 

Dinner: ground beef egg omelette ... With home made sweet potato home fries. 

Programming:

A. Front SqT.  4x9 @70% +

Did 103kg

B. Behind neck snatch grip push press 

80x5, 90x5, 100x5 110x2. Had no legs for third 

C. Strict press - 5RM for day 

60x5, 70x5 73x5 

D. Emom x 20 

Odd: 5 cal AB + 5 burpees 

Even: 2 SqT Cleans at 100kg 

* did in nanos : work on some flexibility. 

Sat , 072614

A. FS - up to heavy single 

Climbed to 140kg

B. AFAP

75 pullups 

150' OH axle walking lunge (155)

Time : 8:50

Pullups went 70/5

OH were rough. Wrist was killing position was bad etc. 

C. Teams of 2 

400m run relay. One partner then the other 

80 DU relay. One does 80 then other 

40 S to OH (135) axle 

40 muscle ups 

Performed with Jon. Forget time but we were fastest. 

Friday, 072514

Sleep night prior : 2:30a -9a

Body: super sore 

Back shoulder recovery 

Wake up feeling: tired 

Nutrition: 

Breakfast- 2x FFF

Snack: tuna + balls + grapes + snack bar.  Coconut lemon something bar. Only 1 piece. 

Programming :   

Thursday, 072414

sleep night prior:

body:

wake up feeling:

nutrition:

Bfest - eggs bacon OJ

Snack: FFF

Pre- amino energy 

Post: amino

Pre: water 

Post : protein + Ultragen 

Dinner : tuna 

Post dinner : FFF + electrolytes 

Last meal at gym:  meatballs + bread 

Dinner at home : 10p - some mac and cheese. ; was around 

Snack: earlier - balls and small glass of milk 

programming:
am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 

Hard.  Started at 95kg. Up to 105 for single on last min. Some singles mixed in. Was legs for me. 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 

Did only 3 sets cause shoulder can't handle. 
C. FS Cycle 

7x5 @110kg

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 

Done 

Ended at 28:30

Breakdown below 

Wed 072314

Took today completely off, cause i can barely walk.


Sleep night prior: 4-5 hours; bad night

body; destroyed

nutrition:
breakfast: FFF
***no appetite lately and feeling like shit. Mental aspect to a lot of stuff going on I'm sure

snack: fried dough

lunch: grapes + FFF + balls + aminos

dinner: large chipotle bowl, double everything

snack: balls + glass of milk

Tuesday, 072214

Sleep night prior : 2a-9a

Body: sore from yesterday. Shoulder not happy 

Nutrition:

Breakfast - eggs bacon gluten free English muffin with peanut butter, + OJ

Snack : FFF

post: ultragen + FFF + Aminos

Lunch: graphes, protein, FFF

pre: aminos

post: ultragen

dinner: chicken caesar
+
FFF

Programming :

am: 
A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90
140 x 5. NOT TnG. 160x3; was losing back so just stopped B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  
didnt do cause shoulder  C. 
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3 
completed 
did this in am, and twice in the pm, to pace some girls. Easier pace later on.  D. 10 min of Dynamic & Static Stretching 
E. 10 min of Core Work 
completed 
pm:
A. 5RM CG Deadlift 
425 x 5. NOT TnG ; used straps though, cause couldn't feel hands 

Monday, 072114

Sleep night prior :  2-10a 

Body: tight and sore. Been off since last Tuesday 

Nutrition:

Programming:

A. Power Snatch Triple 

60-65-70-75-80.  85x1 and stopped. No failures just did one single 

Dropped to 60kg work feet 

B. 10RM PP - 

80x10 ting reps- 85x9. Missed 10th

C. Front SqT 4x9 @100kg

Parallel height no bounce 

*these were horrible 

D.  

Emom x 12

Odd: 5 Burpee + 5 muscle ups 

Even :30 high effort AB

+

Emom x 12

Odd: 5 strict hspu 

Even: 15 cal row 

Completed 

Update

Wed - Sunday - OFF. 

Nationals 

Terrible eating. 

No supplements etc

And horrible sleep 

Well, no better time than tomorrow to start clean. 

Update surgery ; insurance issues. Looks like might have to wait til Sept for surgery if I want any insurance help; as out plan changes 9/1.  

With that, have considered making run at American Opens with all power movements.  Going to chat with few and see what's feasible

As 77kg for American opens, looks like 250 qualifying total.  

Power snatch 105

Clean and jerk 145

Or 110/140

Unsure 110 Ps would be attainable or shoulder could handle. 

Will start being super on top of blog and updating diet etc

Wed, 071614

Sleep night prior: 1:30-8a

Wake up feeling: good. 

Body condition:  wrist, good wrist, all jacked up. Hoping didn't break but very painful. 

Nutrition :

Breakfast: eggs , bacon, apple , OJ, peanut butter. 

Snack: coffee

Lunch : collatta + wake up wraps + meatballs + FFF 

Snack:

Programming:

Tuesday, 071514

Sleep night prior: 8 hrs 

Wake up feeling: pretty good

Body condition:  tired / sore 

Nutrition :

Programming:

Am:

A. 400m row x 10 rest 1:30 between. 1:42-1:44 pace - completed 

B. power Clean + push Jerk :

100x3 tng

105x3 tng

110x2 tng; missed third push jerk trying to force tng 

C. Bounding 

Competed - had fun with this 

D. Stretch 

Pm:

A. Clean and Jerk - single 

110,115,120,125,130,135(miss jerk), 

Went to clean 

140, 142, 145(miss)

B. 10.8.6.4.2

Thruster 135

Bar muscle ups

Unbroken : 6 min or so 

Was slow between, hurt wrist on clean 

Monday , 071414

Sleep night prior:

1:30a - 8a. 9a -11a 

Wasn't feeling well. Laid back down 

Wake up feeling:

Tired 

Body condition: 

Sore! Tight. Need to stretch a lot 

Nutrition :

Breakfast: eggs. Bacon. Balls. FFF. OJ

Pre: amino energy + electrolytes + blonyx

Post : ultra gen scop and half + electrolytes + CFF + balls + grapes 

Dinner; Meatballs + balls + veggie chips

late night snack: 

Programming :

A. FS - heavy single 

100x3 120x2 130x1 140x1 145x1 PR 150xF

B. hang Powerf Snatch triple 

70x3 80x3 85x2 

C. EMOM x 20

Odd: 20 double under + 2-4 burpee muscle ups 

Even - 10-15 cal AB

Saturday 071224

A. Clean complex 

Power clean + hang power clean + below knee hang power clean

Climbed to to 120kg

B. 

Thursday, 071014

Sleep night prior:   2:30a - 8:30a

1p

A. Split Jerk 3.2.1 waves 

Worked through... Missed 135 on single. Legs weren't there today. 

B. 

15 muscle up

150 double Unders 

20 SqT cleans (225)

150 double Unders 

15 muscle ups 

Time: 14 something .... Was slow on SqT cleans. Legs back dead 

4:30p

A. Back squat - heavy single 

165kg

Jumped to 175, failed 

B. 

10 pbar hspu

30 cal AB

8 pbar hspu

25 

6 pbar 

20

4 pbar

15

2 pbar 

10 cal AB

1 pbar hspu 

5 AB cal 

Time: 12:40

+

Mobility & recovery 

Nutrition :

Breakfast:

Eggs bacon OJ

Snack:

FFF 

Pre: amino energy 

Post : Ultragen 

Pre: amino 

Post: Ultragen 

Lunch / dinner:

Tuesday, 070814

am:

A. Track

100m x 20; walk back as your rest 

B. Suicide Relay; perform as team for those who can. 5-10-15- etc. 1/1 ratio with partner for those who are performing as a team 

C. 20-30 of Static Stretching

Completed 

pm:

A. 3 Positional Clean Pull; build to heavy Double; 2nd time around bar can’t touch the ground; go inch off floor for step 3

Up to 150kg

B. Bounding Work ; vary the heights and lengths in course today

Not done 

C. 5 rds 

15 Wall Balls (30/20 to 10’)

15/12 C2B

12 TnG Box Jumps (24/20)

12 T2B

9 burpee touch’s 

9 Strict Ring Dips

Rest 3 min between rds 

Done. 26 something. Horid come round 4. All UB movements other than strict ring dips come rd 3-5. 

Sat, 070514

Comp Training 

A. Power Clean + PP + PJ

Hit 110. Missed 115 on PP

B. teams of 2 guy girl

400m run - alt 2x each 

Then, 

20 rds (10 each alt)

5 Burpee box jump over (20)

10 c2b

14 OH KB Lunge - alt legs (1kb oh either arm)

Then, 

Rest 2 min

2 min max AB calories (2 each)

Rest 2 min

3k Row (swap every 300m)

Completed with Lynn forget time. Long. But fun one 

Rest hour

Max out back squat 

Hit 171 for Pr

+

Max push press 

Hot 116 for Pr

+

Max behind neck split jerk 

Hot 135, missed 140. No legs left 

Friday, 070414

"Holleyman"

30 rds 

5 wall ball

3 hspu

1 power clean (up'd weight here, to 255)

Time: 32 min of so 

Rest 

Max out back squat 

Hit 165 again failed 171

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

Didn't do % maxed out to 165kg today 

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

Hit 120. Missed 125. Legs were dead 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

Didn't get to

D. 3 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 5 min between

Done 

First two UB

Then like 7-8 MU, not 10

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

No

Tuesday, 070114

Am: 

A. 400m - TT.  

Score - 1:01

B. 800m Run @80% x 4 ; rest 1 min between 

Back killing me 

Pm: 

A. Deficit power clean Complex 

Power clean + lower to inch off floor power clean x 2: 

Score: was rushing so did 100kg, 120kg, 125kg.  

Then singles at 130 and 137 off deficit 

B. 5 rds 

200m Run

10 hang Power Clean (135)

40 DU

10 S to OH

12 T2B

15 TnG Box jumps (24)

Rest 5 min between rds

End time : 36:33

*4th rd died and almost fell off t2b. Was rough one 

Times looked like 

2:54

11:03

19:28

27:54

36:33

Monday, 063014

A. Muscle snatch 

60-70-81PR-85PR

B. back squat cycle  @20X0

65-70-80-85

110 x 8

119x8

136 x 6

145 x 6

^worst week by far 

Almost died on last 6 hahaha 

C: Emom x 20

Odd: 5 burpees + 5 KB SqT cleans (70)

Even: 3-5 deficit strict hspu 

Thursday , 062514

Am: 9a

Team of 2 

10 mile bike (each)

1 mile - 80# sandbag and 70# KB farmers carry. One does one. One does the other. Can swap as needed.  

100 burpees over sandbag 

10k row - swap every 250m

Time: 1 hr 29 min 

2nd: 1pm

Back squat Cycle @20X0

60-70-75-80

102 x 10

119 x 8

128 x 8

136 x 8

3rd : 4:30p - high aerobic efforts here 

AMRAP 10 w/ 20# vest 

15 cal AB

10 box jumps (24)

5 strict hspu. (Same height but pbars for wrist)

Score : 4+28

* hspu started not going UB at rd 4 and were slower. Was tough here 

Rest prob 10 for set up 

AMRAP 10

10 KB power cleans (53's)

20 double under 

3 tough power snatch - singles. (Performed at 165)

Score: 5+10

Done for day. Holy shit I'm dead. 

Tuesday , 062314

Am: 

A. Muscle snatch - not tnG 

60x3 65x3 70x3 75x1PR 80x1 PR

B. row intervels 

500m x 8 rest 2:30 @1:45

4 rds at 1:44-1:45. 

5th rd 1:47.  Stopped there. Retry Thursday. Legs fried with these tempo squats 

Hour and half rest 

Pm: 

C. 

5 Strict Muscle ups

200m Run 

4 Strict Muscle Ups

200m Run 

3 Strict Muscle Ups

200m Run 

2 Strict Muscle Ups

200m Run 

1 Strict Muscle Up

200m Run 

3 Muscle Ups

200m Run 

5 Muscle Ups

200m Run

7 Muscle Ups

200m Run

9 Muscle Ups

200m run 

Time: 13:30 

all unbroken - winded on run- legs heavy 

Monday, 062314

1st

A. :30 on easy :30 on hard x 5 min

+

5 min easy row 

B. Muscle snatch - working elbows high and proper turn. Straps so wrist doesn't turn over. 

40x3 50x3 60x3 65x1 70x1

2nd: 

A. Back squat cycle 

Week 2

Day 1 

Done at 20X0

B.

Emom x 14  w/ 10# vest on

Odd: pbar hspu  - full depth

Even: :45 on AB @90%

Friday

Thursday, 061914

A. Back SqT cycle week 1 day 2 

60-65-70-75 (102-111-119-128)

Performed @20X0 - 

102x10

111x8

120x8

128x8

Got all @20X0. Last two were tough!

B. Bit later 

MAP Training 

AMRAP 12

300m row 

20 abmat 

10 Burpee box jump over (30)

5 shoulder to oh (185) a rack 

Score: 3+300

Rest 4

AMRAP 12

10 ring Push-ups 

200m run 

40 double Unders 

12 KB swings (88)

Score: 3+250

Tuesday, 061714

AMRAP 15 

15 c2b

15 box jumps (30) step down 

Score: 9+18

Pm: 

10 legless rope climbs AFAP - 15'

6 min. Grip was gone at like 7 prob from earlier. 

Monday, 061614

A. Warmup : 5 rds 400m row 400m run

Kept row high 40's. Some low 50's

B. Scap work

C. Back squat cycle week 1 day 1

60-70-75-80%

102x10

120x8

128x6

136x4

D. Strict DB Press - sub hspu cause wrist 

E.  Emom x 20

Off: 12 cal AB

Even: 10 wall ball (30)

Sat, 061414

A. Back squat 

120x5 130x1 140x1 150x1 155x1 160x1

B. 

50 GHD sit-ups 

40 double under 

30 box jumps 

20 cal row 

10 burpees 

Time: 5:19

Last few days

Back squat up to 360lbs

500m x 5 @1:45. Rest 3 

Few wods. Aerobic work mainly 

Core and ISO shoulders 

Tuesday, 061014

1st 

A. CG DL with 3 position pause (2 sec) for a double 

130kg-140-150-160-170-180-200kgx1

B. Bounding work - triples 

2nd 

A. AMRAP 10 

7 strict pullups 

10 KB swings (88)

15 box jumps (24) step down 

Score: 5 + 25

Monday, 060914

A. Bounding - triple work 

B. Pbar Hs Hold and swing through.  *best I can with wrist static

C. Back SquAt 

Build to heavy single 

225-275-315-335-345-360 * stopped there 

D. 500m x 8 rest 3 min between 

Saturday , 060714

Am: 

Team of 2 

400m (1)

400m (other)

100 WB 

50 t2b

50 Burpee (pass slam ball to each other over box)

100 WB

400m run (1)

400m run (2)

Pm: 

A. Back SqT - 

100x5 110x3 120x3 130x3 135x3 145x1 150x1 155x1. 160x1. 165x(f)

B. drop sets - @30X0

120kg x 5 

125 x 5

130 x 5

140 x 3

Thursday, 060514

A. 250m Power Rows 

Rest 3 min between x 10

B. Fwd Bounding 

Worked up to 43.5-44".  Tried 45", kept missing second, few times third.  

C. Single Leg Squats 5-6 reps x 6 sets each leg.  Using 35 kb's each hand for 3 sets. Then using 53's for 3 sets 

D. 30 rebound box jumps - games standards  

:58 seconds 

Tuesday 060314

A. Back SqT - nanos / no belt / no sleeves 

100x5 110x5 120x5 130x3 140x2 150x1 

B. AB 

Monday, 060214

Daily I will see this on the phone. Will be my motivation for rehab & Pt

Today : pre surgery building. 

15 x 500m Row @1:47-1:48 pace. : rest 2 min between

Tuesday, 050614

Am:

A. 500m rows x 4 @1:46-1:47. Rest 3-4 min 

B. HS Holds ; stabilize shoulder etc

Pm: 

A. Push press - to heavy 3. Climbed to 100kg x 3

B. Hang Snatch High Pull - 3x3 @100kg

Rest 1 hr 

C. 

500m row 

125 double Unders 

20 Deadlift (275)

30 t2b

Time: forget. Just over 5 I think. 

Deadlift unbroken. But was dumb. Killed me on t2b.   Row was like 1:48 ish. Double Unders 3 sets. 

 

Rest 10 min 

49 Pullups 

7 OHS (185)

Pullups did 20/10/9/10

Grip was fried after that wod above   OHS sucked. Shoulder was really bad.  Worked with bar after. For some doubles. A triple. Etc. Wrist hurt a lot too 

Monday, 050514

Am: 

A. 9-6-3

Strict hspu 

Hang power cleans 

Bar facing burpees 

Time: 3:40

- 

Raced back to wall on hspu and hit a wall. Sucked. Still smoke from last night but need to be smart on that. 

Mid day: 

A. Front Squat - nanos - no belt 

100 x 3. 110x1 x 3 sets  120x1 130x1 135x1 140xF *just lost back here. Rested to long was chatting and got lazy on way down. 

B. Some UB sets of muscle ups on 82". Practicing kip being rings so low 

Got 8-10-12 UB. Rest in between 

C. 15 min 

:30 on hard 

:30 on easy 

On AB

PM:

9-6-3 wod again. Different strategy

3:14

*still slow. Hspu got hard. Dammit 

Sunday, 050414

Muscle up / clean and jerk practice. 

After two long days at combine on feet. Was super tight and drained but got through. 

Muscle ups (82 rings)

Clean and jerk 135

15/15 : 12/12 : 9:9

Rest 3/1 ratio

Wed , 043014

AM

40 sec. AD sprint @ max effort

rest 2:30 x 4

rest 7 minutes x 2

PM

16 minute EmOM

odd = 5 TnG DL 

even =  strict HSPU

*completed DL @275

Hspu - 10/8/6/7/8/7/6/6

+

16 minute EmOM

odd = 12 calories on rower

even = 15 wall balls, 20#

Completed 

+

16 minute EmOM

odd = 4 cal on Assault Bike

even = 6 no push up burpee box jump, 30

Completed 

Rest 

Later that night:

finisher:

1 —>6

PC @ 225

Muscle ups 

Time : 5:30

All mu UB.  Cleans. 1-4 UB.  5&6 were singles. 

Tuesday, 042914

Am 

A. Hang SqT snatch 

60-65-70-75-80-85-90 miss x 5. *still dead from Sunday 

B. hS walk practice. Maxed our gym distance few times. 90+ ft

C. For time:

50 pistols 

40 box jump (24)

30 hang power cleans 185

20 muscle ups 

Time: 10:24

Pistols done in 2:05

Box jumps consistent 

Hang power cleans 10/5/5/5/5

Muscle ups  5/5/5/4/1

Pm

A. Split jerk 

100x3. 105x3. 115x1 120x1 125x1 295x1 300x1

B. 20 min @Z1 on AB

Sunday

Reebok sprint cup 

Friday, 042514

A. 10Rm TnG Snatch 
climbed to 135 x 10....went 155 x 6..shoulders bugging me with the snatch'n lately  rest
B. 3RM Thrusters, from the floor (those who hadn't done; those who have, just bar work)
didnt do. Shoulders are hurting. Tendinitis maybe, but both very achy and bugging me. 
think the hspu, axle shoudler to overhead, muscle ups etc....just did me in. 
C.  3rds 
25 alternating weighted pistols (35# KB)
7 Muscle ups 
10 Clean and Jerks (135/93)
time: 13:40 
pistols were hardest for me. Was slow, back on fire!  muscle ups unbroken each time and fast singles on clean and jerk. 

Wed, 042314

am:
A. 15 min
:30 hard
:30 easy on Rower
completed 
B. High Hang Clean + Below Knee Clean
climbed to 125k with no misses.  went 130, missed the below the knee clean...went 131 for the win against another guy, got the high hang clean 3x, but missed the below knee each time. 288# is hip hang clean PR. 

pm:
12 minute EMOM
odd = 4 PC *not TnG
even = 6 burpee up and over box jumps, 24”
+
12 minute EmOM
odd = 4 PS *not TnG
even = 12 barbell facing burpees
+
12 minute EmOM
odd = 30 sec. am rap double unders
even = 6 calories on AB

completed all.  Did the Power Cleans @185 to save back. Power Snatch's @135-145
rest 10-12 minutes

2.4.6.8.10.8.6.4.2
strict HSPU
250m row bt. each set
completed. unbroken, but not fast.   believe was like 12 minutes. have to double check 

Tuesday, 042214

Am: 

Every 3 min running clock. Run 400m @1:20 pace. 

1:17-1:16-1:15-1:17-1:17-1:16-1:17-1:17-1:15

Pm: 

A. Front Squat (instead of back, becsuE of back)

110x5 120x5 125x3 130x1 135x1

B. Emom x 5 

3 tng FS @100-110

C. 5 rds

10 axle front rack lunges (135)

10 s to OH ^ same 

5 muscle ups 

Time: 10:38

Unbroken all til last set of s to oh. Went 5/5. Was destroyed. Shoulders were fried. 

Sun, 042014

Am: 

A. Clean and jerk up to 120kg

B. Clean - got all way to 140kg. Cleaned 5x. Racked it. Couldn't stand up. Bastard!!!!

C. 

1k row

25 alt pistols 

15 HPC (225)

Time: 7:30

Rowed 1:50-1:52 

Pistols are slow as usual but got em. Def better than ever that's for sure. Flexibility coming in. 

HPC was 8/4/3. Grip was going today. Prob all weightlifting last few days