Sat, 041914

am:
A. 3 rep OHS from floor - 7 min
1 minute rest
7 min of muscle ups; teams of 3.
climbed to 100kg for the 3 rep from floor. Was happy with that. Tried 110kg for 1, couldnt stabilize on way down. but some progress 
B. Event 6 from 2013  Lynn and I partners
time: mid 12's believe it was. Decent score in comparison to people who competed last year. but I'm sure all have progressed as we did.  Shoulders were toast. HSPU not good. did 20 to start, then could barely hold up it seemed. 

pm:
A. Snatch!
Had Don in town for weekend.
Worked SqT Snatch
went. . . 60-65-70-75-80-85-90 with no misses!  surprised myself a bit.  then hit 95 and 96kg sqT Snatch...def progress made here. All position for me and what i can handle that day on body. 


96kg

Tuesday , 040814

5 block breakfast. - come on abs!  :-)

1st session: 

A. Back Squat - first time since back. Taking it easy. No belt. No sleeves and nanos 

100x8 110x8 120x8 125x8 135x5

B. Single Leg SqTs

53# kb's each hand. 5 sets if 8 reps each side.  Right side substantially weaker than left. 

C. EMOM x 10

Odd: (-2) muscle ups 16/5/4/4/5

Even: 10 burpees  completed

Muscle ups = dip got hard. Shoulder was killing me between burpees and dips. 

Pm: 5p 

A. "Big clean complex" - CFNE - Bergeron complex 

70kg. 85kg. Went to 91kg - lost core and breathing overhead on push jerk. Was dead 

B. Complex.  - Hip SqT Clean + high hang clean + tng SqT clean + jerk 

100kg-105-110.  * stopped there 

C. 12 min clock 

1/2 mile on AB 

30 T2B

40 DB Jump SqTs (30's)

50 cal row

AMRAP Hspu 

Total hspu - 44

*first few sets good. Then shoulders died out. They aren't improving on hspu. Which sucks. 

Monday, 06032013

Sleep Night Prior: 11:30-8a

Programming:

A. 1RM - Front Squat

225-255-275-295 (was easiest ever felt)- went 305 and failed! Wtf. Back!  Still sore from last week.  My max ever was 315#. Was little heavier and squatting a lot. Front squat needs most improvement.

B. C2B - 1x AMRAP - 43 reps. Hands tore, adjusted grip, but only scrape out few more reps.
C2B - 1x AMRAP -43 reps from Brandon Petersen on Vimeo.

C. 10.8.6.4.2 

Front Squats (225-from floor)

Muscle Ups

Time: 12:35
*forearms were still pumped from the c2b...def felt grip on MU
10.8.6.4.2 FS/MU from Brandon Petersen on Vimeo.

^ was touch. Got all Muscle Unbroken other than last cause slipped through rings an almost died lol. But realistically all mu unbroken. 

Front Squats I went (10) (6,2) (4,2) (4) (2)

Rested quite in between felt had to.

Again, leg endurance sucking, this wod was hard. 

Nutrition:

Breakfast: 8:30a - eggs, bacon, strawberries and OJ w/ Creatine & beta alanine 

Snack: cliff builder bar

Pre wod:  Cytoblast + Creatine + bcaa's 

Post wod: Sfh recovery + oats + bcaa's + glutamine 

Lunch: tuna wrap w/ provolone and pickles. + dirty chips 

Snack: honey roasted cashews 

Dinner: 11p. Tuna w/ mayo and pickles. 

Snack: 1am. - burger with cheese an bacon 

Tuesday, 02262013

1:30p
Power Cleans 5x5 - TnG
205-215-225-235-245. No misses today. Through landed wide on some. Not happy with that.

Front Squats 3x7
185-225-245

4:30p

WOD :
800m Run
40 HSPU
50 Box Jump Overs (24)
60 Back Rack Lunges (95)
70 Wall Balls (20)
800m Run

Time: 21:07

Rest 10

EMOM x 12
Odd: max Muscle ups
Even: Burpee touches

Score: first mu got 10. Just came up. For some 7's. then 5's. ended with 2 4's. was happy with these.

Sat, 02092013

Holy sore!!! Chief and Clean Complex yesterday messed me up. Legs are tender. Shoulders / chest very sore. The one shoulder is acting up bad once again. Super painful in movement.

Front Squat @20X1
Shooting for Heavy Single
135/155 for reps
185x3.
205-215-225-245-275-295-305(f)
Stopping at the one fail. All felt heavy today.

Front Squat Cluster 1.1.1 x 1 @275# @20X1

Front Squat @75% of todays Max
3x5

Then,
Team WOD. Team of 2. 1 barbell for those movements. Must change out weights. One running clock
7 min - max squat clean Thruster (must catch at bottom, no riding down, once caught feet cannot movement throughout thruster).
6 min - double Deadlift @20X1
5 min - max Height box Jump
4 min - muscle ups
3 min - Burpee touches
2 min - t2b

Scores : 225 sqT (missed 235, bad catch), 405 x2 on DL, 56" Box Jump, 25 Muscle Ups, Then unsure #'s on rest.

Rest 3 Min

AMRAP 5
Airdyne Calories - we got 124
^ brutal


Rest 5 hrs or so

12.1
AMRAP 7 Burpees
Score : 108 Was jumping on 109, beeped right before touched.
^ happy with this. After the Chief yesterday and all that this am. I'm happy. Really want above 115 come opens if we are this. With added weight and injury bs, I will be happy with that improvement.

Current #'s Update

Some Current Figures

*Somethings haven't been attempted in a while, but will track from here on out and update.

Back Squat 

1RM   340#

3RM   320#

5RM   295#

20 Rep Max Back Squat 

225#

*need to redo @ 245-255#

Box Squat

1RM 365#

2RM 355#

Front Squat

1RM   300#

2RM   285#

Strict Press 

1RM   175#

3RM   165#

Push Press

1RM 235#

Bench Press

1RM  295#

Deadlift

1RM   465#

2RM   435# (no touch  n go)

Sumo Deadlift

2RM  425# (no touch n go)

Thruster 

1RM 235#

Snatch 

1RM   185#

Clean 

1RM  265# 

Clean & Jerk 

1RM 260#

Jerk 

1RM 285#

Muscle Ups

18

HSPU

26

Max Pullups

46

2 Min Double Under Test

219

Shankle Complex 

235#

WOD1: AMRAP 7
w/ 21# vest
3 HSPU
5 Pullups
7 Ring Dips
Rounds completed:

Rest 7 Min

WOD2: AMRAP 7
w/ 21# vest
2 Muscle Up
15 Abmat Situps
Total Rounds- 5 rds + 2 mu

Cash Out:
1 hr later. 
Tabata Abmat Situps

WOD: copied from Rob Orlamdo
Ghd Situps / Muscle Ups
25/1. 20/2. 15/3. 10/4. 5/5
*** with 21# vest on
Time: 13:53

Warmup:
Pushups
Strict Pullups
Some Mobility

WOD1:
1 MU, 10 Dips
2 MU, 8 Dips
3 MU, 6 Dips
4 MU, 4 Dips
5 MU, 2 Dips
***Dip in the MU, does NOT count towards the Dips for set.
***Ended up doing 2 extra MU, from not finishing a set of dips
Time:  6:22

Cash Out:
Sled Pulls
(seated, with feet pushing on tire)
Sled w/90# approx 50ft
:10 / :10 / :10
Sled w/ 140#
:12

Warmup:
Just Warmup =)

1.  DB Press (semi-sup)
40# x 8 x 4 Sets
40# x 6 x 1 Sets

2. Muscle Ups + Weighted
Accumulate 30 Total Reps
Worked up to 30# x 1 (sets). Missed on a 40# DB.
Finished the 30, with a final set of 8

3. Deficit Handstand Pushups, w/ 16# Weighted Vest
7 Sets of 3 Reps
2 sets of X with no vest

FRIDAY

Behind the Neck Press:
Pyramid up to 115x5 x 3

KB 1 arm Press
35# x 5 each arm x 3

Skill Work:
L Sit
Pbar work


Night:
Gymnastics
Worked on Iron Crosses
handstands
Muscle ups
Etc...