Saturday 151031

A. Clean and Jerk, build to tough single
305, missed jerk on 315
Was happy to get what I got given how my legs felt, I actually missed a jerk at 275 I felt so off; on a better day 315+ goes up easily
B1. 6 strict hspu 3" deficit x5 rest 30 seconds
B2. 8 strict hspu x5 rest 30 seconds
B3. 12 kipping hspu x5 rest 5:00
Done
Didn't keep track of how it broke down and I probably rested more than was programmed at points, but I finished it and it wasn't AS miserable as previous weeks
+
:30 85% on AD
:30 easy spin
x25
530 cals (1272 cals/hr avg)
HR avg 139
HR max 157

Friday 151030

A. BTN Split Jerk + OHS (2+2) x5 rest 2:30
245-255-265-270-280

B. Squat Clean Cluster (tng) 3.3.3 rest :20/2:00 x5 @225
Done
This was really uncomfortable in the last cluster of each set; between my really fatigued legs and sucking wind it was rough
+
20 min amrap
20 thrusters 135#
20 burpee box jumps 20"
20 Cals AD
3 rnds even
Didn't push too hard on this - I think I used my daily "uncomfortable" points on the clean clusters
+
D. Around the worlds 5x5 each direction rest 2:00
Done with Amber, we made it pretty tough by the end

Wednesday 151028

10 min amrap 80%
1 Legless Rope Climb
10 Wall Balls
400 meter run
3 even

7 min rest

10 min amrap 85%
50 DU
10 Burpees
7 even

7 min rest

10 min amrap 90%
Ascending DL 315# and Burpee Box jump 30"
3,6,9...
Rnd of 12 + 15 DL + 12 BBJ
That was awful; I pushed at the end to try and finish the round of 15, had I picked it up sooner I coulda finished.

In all reality, my effort was probably about 80% on the first 2 sets, 80% through the first 8 minutes of the last set, and then picked up to 95-97% in the last 2 minutes of the last set.

Tuesday 151027

A. Strict MU, wtd, 5x1 w/ 3 second eccentric rest 2:00
BW+ 5, 8, 10, 8, 8
Hard, very hard

B. 3 MU on the minute 15 minutes
Done, no misses, hands started to get raw which is what was the worst part
+
2k row @ 1:53 pace
rest 1:00
x3
Avg pace (total time)
1:53.0 (7:32.2)
1:52.8 (7:31.5)
1:53.0 (7:32.3)
HR avg 144
HR max 158
Felt MUCH better than LW, felt so good I didn't want to rest the minute but rather keep right on going and hold the rhythm. Drank 20g CHO and 10g PRO about 10 min before starting, I think that made a big difference.

Monday 151026

A. Squat Clean speed ladder, 225, 245, 265, 285 rest 3:00x5
:29 (missed 285 first attempt)
:20
:21
:20
:20
285 was tough each time

B. Speed FS w/chains 12x2 @60% rest 1:00 min
Done
C. 1 PC every 20 sec for 30 reps @255
Scrapped it after about 18 reps, desire was completely gone, I was missing reps, and all I was doing was frustrating myself
+
40 min z1 AD
Bagged it after 12 minutes; after the clean speed ladder I didn't really feel like exercising anymore

Saturday 151024

A. Snatch, build to tough single
260 (5lb PR)
Felt much faster on second pull than last time full snatching; that was my focus today and all the PS work I think paid off

B1. 4 strict hspu 3" deficit x6 rest 30 seconds
B2. 6 strict hspu x6 rest 30 seconds
B3. 10 kipping hspu x6 rest 5:00
UB-UB-UB
UB-UB-(7,3)
UB-(4,1,1)-UB
(2,1,1)-(2,1,1,1,1)-(5,1,4)
(2,1,1)-(2,1,1,1,1)-(5,2,3)
(1's)-(1's)-(3,3,2,2)
Hands on plates, hands covering holes, w/abmat between for all reps (not deficit obviously), this was narrower than I've been doing lately and it made it a lot tougher however I think this will be good for my triceps strength (got a nice pump too:)
+
:30 85% on AD
:30 easy spin
x20
407 total cals (1221 cal/hr avg)
Tried to be 1800+cal/hr during :30 work intervals
HR avg 143
HR max 158
Legs burned pretty good but it was never miserable to keep it over 1800 cals/hr

Friday 151023

A. BTN Split Jerk + OHS (3+3) x5 rest 2:30
225-230-235-240-250
Felt less awkward than LW

B. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @225
Not bad, no real issues here
+
Grace
1:52 (previous PR was 2:2? I think)
Broke into 20-5-5 (from watching video, first break was :15, second break was :10); forearms and hamstrings burned the worst, maybe should've dropped my hips in the start position but was worried about saving my quads

Wednesday 151021

10 min amrap 80%
1 Rope Climb
3 DL 365#
6 Bar facing Burpees
7 rnds + 1 RC

10 min rest

10 min amrap 80%
10 Wall balls 20#
10 Double unders unbroken
10 burpees
6 even

10 min rest

10 min amrap 80%
500 meter row
10 CTB
10 S20 185#
2 rnds + 500m + 10 CTB

10 min rest

10 min amrap 80%
Ascending power cleans @225 1, 2, 3...
W/ 10 cals AD between sets
Finished set of 8 PC and 10 cals

Tuesday 151020

A. Strict MU, amrap unbroken x6 rest 2:00
2-3-2-2-2-1(1)
Last set I just got lazy so I did an extra single to make up for it
B. 3 MU on the minute 12 minutes
Much easier than LW, no misses; figured out to wait to "sit up" just a moment longer to allow my body to rise a bit further before transitioning, made a big difference in some of my lockouts
+
2k row @ 1:53 pace
rest 1:00
x3
Avg. pace (total time)
1:53.2 (7:33.1)
1:53.7 (7:34.9)
1:55.4 (7:41.8)
HR avg 139
HR max 155
This was surprisingly more challenging than I anticipated, mainly my leg endurance, might have been a little under-carbed which may have contributed.

Monday 151019

A. Squat Clean speed ladder, 205, 225, 245, 265 rest 3:00x5
:21
:19
:19
:18
:17
This was fun

B. Speed FS w/chains 10x2 @60% rest 1:00 min
Done at 205 (estimated FS 1RM), felt fast
C. 1 PC every 20 sec for 30 reps @255
This crushed me, first 15 felt great then I ended up squat cleaning rep 19, completely missed rep 27, then rested for about an extra minute then nailed the final three reps
+
30 min z1 Run
Done, about 4800m (6x800m loop)
HR avg 139
HR max 152
This appears to be a lot farther than last week, but I think the discrepancy comes from our 400m loop actually being a little more than 400m

Saturday 151017

A. Split Jerk, build to tough single
315, just wasn't feeling it today

B1. 4 strict hspu 3" deficit x5 rest 30 seconds
B2. 6 strict hspu x5 rest 30 seconds
B3. 10 kipping hspu x5 rest 5:00
UB-UB-UB
UB-UB-UB
UB-(4-1-1)-UB
UB-(4-1-1)-UB
(2-1-1)-(2-1-1-1-1)-(9-1)
+
30 min AD max cals
5 minute splits: 99, 200, 301, 402, 513, 646

Friday 151016

A. OHS, build to tough single
285
Missed 300 twice because I couldn't get it overhead...whatever

B. Build to 20rm back squat
315, got a baseline now

+
:20 DL 185#
:20 HPC 185#
:20 FS 185#
rest 6:00
x4
11-10-8
11-10-9
11-11-9
11-11-10
Final set shown in video...

Wednesday 151014

10 min amrap 80%
5 DL 315#
10 TTB
400 m run
3 rnds + 5 dl + 10 TTB
(5 TTB more than LW)
Run felt smoother this week

10 min rest

10 min amrap 80%
30 Wall balls 20#
30 Double unders unbroken
10 burpees
3 rnds + 30 wb + 30 du + 4 burp
(4 burpees more than LW)
Felt like I could sustain relatively well, burpees actually seemed the slowest (heavy legs)

10 min rest

10 min amrap 80%
500 meter row
10 CTB
5 S20 225#
3 even
(5 more S2O than LW)
Had to get a bit uncomfortable to finish the third round

10 min rest

10 min amrap 80%
30 Cals AD
5 Squat Cleans 225
3 rnds + 29 cals
(1 cal less than LW...boo to me)

Tuesday 151013

A. Strict MU, amrap unbroken x6 rest 2:00
2-2-2-2-2-2
B. 3 MU on the minute 10 minutes
Done, final rep of last 4 sets was tough, I felt kinda heavy today, oh and I missed after the first rep of the eighth set, rested til next minute, did 2, then finished with 3 UB on final sets
+
5k row for time
17:40.5, 4.4 second PR
HR avg 165
HR max 180
Leg soreness from Saturday and yesterday definitely held me back. Was hoping for 1:45 pace and 17:30 total time which I think with fresher legs I could do.

Monday 151012

A. Squat Clean, build to tough single
325 (PR is 335)

B. Speed BS w/chains 12x3 @65% rest 1:00 min
Done at 275, brief pause in bottom of each rep to minimize SSC, all reps felt relatively fast and powerful
C. 1 PC every 20 sec for 30 reps @245
Done, tough at end but not awful; most reps felt really great, some I could tell my timing was just a hair off and it affected how high I caught them
+
30 min z1 Run
Done
~4000+ meters
HR avg 133
HR max 145

Saturday 151010

Respect the Rack 2015
Don't know exactly how many reps I did, but it was easily 100-200 total front squats with weights from 135-225, with I'm guessing most of the reps at 185. I did sets of 10 whenever I did 135 or 155 and 5's when I did 185 or 225. Quads and glutes will definitely be sore tomorrow and beyond.

Friday 151009

A. Split Jerk, build to tough single
Fast and sharp through 315
Got 325 but with a slight press-out so called it there
This ties my PR from about two years ago

B. 50 strict hspu for time
7:51 (previous PR was 9:07)
3 every :30 through 48 then final 2 reps
+
1 min AD max cals 100%
(warm up well and give it everything you've got)
AD couldn't keep up; it only read 25 cals when I was done and I know it must've been somewhere between 40-50; oh well

Wednesday 151007

10 min amrap 80%
5 DL 315#
10 TTB
400 m run
3 rnds + 5 dl + 5 TTB
Calves started to get a nice pump but otherwise the runs felt okay

10 min rest

10 min amrap 80%
30 Wall balls 20#
30 Double unders unbroken
10 burpees
3 rnds + 30 wb + 30 du

10 min rest

10 min amrap 80%
500 meter row
10 CTB
5 S20 225#
2 rnds + 500m + 10 CTB

10 min rest

10 min amrap 80%
30 Cals AD
5 Squat Cleans 225
3 rnds + 30 cals

Tuesday 151006

A. Strict MU, amrap unbroken x6 rest 2:00
1-2-2-2-1-1, pretty fatigued by final set
B. 3 ub MU on the minute for as long as possible
Done up until 8th set when the strap came lose and nearly hit me in the face causing me to miss the third rep so I keep going, got 9th set, failed on third rep of 10th set and called it there; strict MU definitely pre-fatigued me
+
500 meter row 1:36 pace (terminate set if >.5 difference)
rest 2:00
x8
1:36.0
1:36.1
1:36.1
1:36.1
1:36.1
1:36.1
1:36.0
1:36.0

Monday 151005

A. Speed BS w/chains 12x3 @65% rest 1:00 min
Done at 275, got pretty tired by the end, hard to keep pushing maximally on each rep
B. 1 PC every 20 sec for 30 reps @225
Done, felt pretty fast and explosive, caught them all quite high

+
40 min z1 AD
Done, 650 cals (avg 975 cals/hr)
avg HR 125
max HR 150 (did 30' HS walk at 15, 25, 33 min, which is what spiked the HR)

Saturday 151003

10 min amrap 80%
12 Burpee to 6"
9 DL 275#
6 TTB
4 rnds + 18 reps 126 (total, down 14 reps from LW)

10 min rest

10 min amrap 80%
3 MU
6 Wall balls 30#
9 Burpee box jumps 30"
4 rnds + 3 MU (75 total, 65 reps LW, not having WW sped this up)

10 min rest (Extra 20 min rest here, waiting for class to organize)

10 min amrap 80%
500 meter row
15 hspu
5 PC 225#
2 rnds + 90m
Low effort here, HSPU felt rough

10 min rest

10 min amrap 80%
50 Cals AD
50 Double unders
20 CTB
2 rounds even, much better effort on this than last week

Friday 151002

A. 5-8 jerks at 315#, rest as needed
Went 7 for 8, missed first rep only; seemed to figure out timing and bar oscillation on final 4 reps, that's when they really started to click

B. 15 strict hspu for time x7 rest 2:00
:56 (7-5-3)
1:58 (5-3-2-2-1-1-1)
2:00 (3-2-2-singles)
2:52 (3-2-singles)
2:43 (3-2-singles)
3:36 (3-2-singles)
4:00 (3-2-singles)
18:05 total working time which averages 1 rep every 10 sec
+
100% effort
:45 AD
rest 5:00
x8
34
38
38
40
39
35 (had an extra ~3 min rest after this set)
37
36
9 more total cals than last week