1/31/14 pm

Row - 8 x 500m @ 1:40 or faster; rest 2min b/t sets

Did in my garage, no computer. Rowed 8 x 1:40 hard. Last 3 smoked quads and hip flexors.

1/31/14 am

1-2-3-4-5-4-3-2-1

Clean & Jerk @ 185#

Burpee Muscle-up

Time: 13:21

All singles on push jerk. No misses on anything.

1/30/14

A. Squat Clean - build to 3RM TnG; rest as needed

235, this was 10lbs more than my goal. May have been able to eek out an ugly 3 at 240 but didn't want to risk it.

B. Push Jerk - build to 8RM TnG; rest as needed

195, on 2nd attempt. Cue to bring hips 80/20 was huge. Last 4 reps felt way better. This was 10-20lbs better than I was hoping.

C. Squat Snatch x1 + OHS x9 - build to max of the complex; rest as needed

175, last 3 reps were wobbly. Missed the 185 snatch. I'm very happy with today.

1/28/14

20 C&J @ 195#

30 T2B

20 Burpees over the bar

10 Snatches @ 155#

20 Burpees over the bar

30 T2B

20 C&J @ 195#

Time: 32:06

1 missed rep the whole time, my 2nd snatch. 

All singles on C&J and were all push jerk, first 20 took me 7:15, 2nd 20 took me 11:06. First round t2b did 10s, second round I did 6s. All singles on snatch, all powersnatch.

1/27/14

AM

6:50am

A. Squat Snatch - 3,3,2,2,2 TnG Reps; rest 2min (hold bottom for 1-2sec)

155, 165, 165, 175, 185

First set of 3 at 165 I failed every 2nd rep out front. Failed on 5 attempts at 185. Caught 4th in bottom and held for 1 sec an then lost it.

B. Snatch Grip RDL @3111 - 5 x 6; rest 2min (heavy)

185, 205, 215, 225, 235

All UB. Grip got tough on 6th rep

C. Snatch Balance - 5 x 3 (hold bottom for 1-2 sec)

135, 155, 175 (2 lost 3rd front), 175, 185 (hit 1, missed 2, hit 2)

Been a while since I've done these.

PM

4 Rounds @ FASTEST SUSTAINABLE PACE

400m Run

10 KB Swings @ 70# (competition standard)

10 UB Wallball @ 30#

**this is FOR TIME...but I want you to pace it intelligently.

Total: 10:54.27, avg hr 171, max 183/min 122, cals 229, rec 34

Avg lap 2:43.56

R1: 2:24.14, avg hr 168

R2: 2:36.87, ahr 171

R3: 2:52.87, ahr 172

R4: 3:00.39, ahr 173

Obviously didn't pace well. Did all UB. Thought I could hold 1:30 pace run but couldn't.