Tuesday 151110

A. Accumulate 15 MU Negatives, slow and controlled
Done, felt pretty controlled
+
5 sets
5 Muscle Ups
10 TTB
15 Burpees
rest 2:00
1:45 UB
1:47 UB
2:03 TTB 6-4
2:09 TTB 6-4
2:05 TTB 4-3-3
My abs were screaming after these, actually after the first set of 5 MUs; I was trying to hold a hollow position on the MU negatives, but they didn't feel fatigued until the first set of TTB and then it hit me hard. I was not expecting that and that's what made me break the TTB on the later sets.

Monday 151109

A. Shoulder to OH speed ladder, 185x5, 195x4, 205x3, 215x2, 225x1 rest 4:00x3
:55
:50
:45
Hard but could still do it fairly fast

B. Speed FS w/chains 10x2 @65% rest 1:00 min
Done @225
C. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @230
Done, not too terrible
+
20 min z1 of your choosing
Airdyne

Saturday 151107

A. BTN Split Jerk + OHS (2+1) x5 rest 2:30
255-270-275-285-295
B. 50 Kipping hspu for time 3" deficit
6:40
Set of 10 to start then 5's the rest of the way
+
:30 85% on AD
:30 easy spin
x30
603 cals (1206 cal/hr avg)
HR avg 142
HR max 162

Friday 151106

A. HPS cluster 3.3.3 x5 rest :20/2:00
165 across
Caught each rep on high-hang and did vertical-torso TnG style, the last couple reps of each set was tough
+
50 Power Snatch for time 95#
3:20
20-10-10-10
Grip became limiter in final 10 reps
+
C. Around the worlds 7x5 each direction rest 2:00
Did 5 sets and ran out of time

Wednesday 151104

5 sets @60-70-80-90-100% effort:
15 thrusters 95#
15 bar facing burpees
60 double unders
Row 250m
rest 8 min bw sets
5:15
4:43
4:12
3:35
2:47
Felt like I nailed the effort on this pretty well. I felt really strong and enduring on that final set of 100%. I also liked the fact that my warm-up was pretty much built into this.

Tuesday 151103

A. Strict MU, wtd, 7x1 w/ 3 second eccentric rest 2:00
BW+5, 8, 10, 12, 12, 12, 12
These overall felt really good today, much stronger than previous weeks
+
45 min amrap @70%
50 Cals AD
5 MU
10 sets in 42:50, cut it off early to get ready for a consultation

Monday 151102

A. Thruster speed ladder, 135x5, 155x4, 185x3, 205x2, 225x1 rest 3:00x5
1:10 (2 attempts @225)
1:08
1:22
1:25
1:32
Really hard, just ran out of power in my legs as well as not being able to breath by the last two bars
B. Speed FS w/chains 15x2 @60% rest 1:00 min
Done @205
There wasn't much speed on these; those thrusters crushed my spirit and my legs
C. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @225
Done, this was actually the least bad piece of the bunch...go figure
+
2k row @ 1:52 pace
rest 1:00
x3
Avg pace (total time)
1:52.8 (7:31.4)
1:55.1 (7:40.5)
2:01.6 (8:06.6)
Just had no motivation or energy left by the time I got here; pretty much stopped trying after the first 2k if I'm honest