11/10/15

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

Time: 12:02

All UB but rest btw burpees and cleans.

It's as bad as it looks and sounds

2. Back Squat

3×10

185

3/24/15

A. Front Squat - 3,3,3,3; rest 3min (build quickly, keep volume of heavy efforts low)

185, 205, 225, 245(2)

B. Squat Clean - 3 singles on the min for 10min @ 185-205# (battery-type effort, not maximal)

Did 5 sets w 185 and stopped. It was becoming maximal

+

30cals Row

15 BBJ @ 24"

10 Thrusters @ 115#

Rest to full recovery

x3-4 sets (by feel)

R1: 3:39

R2: 3:45

R3: 3:44

R4: 3:20

Sideways bbj are way faster than facing. I'm way faster on thrusters when breathing at top. First set was 6,4, last 3 sets were ub w breathing at top. Rows were between 1:16 and 1:30 each time.

2/23/15

23-Feb <x-apple-data-detectors://2>

A. Front Squat - 3,3,3; rest 2-3min (build, heavy)

205, 225, 235

B. Thruster - 3-5 perfect reps @ 135-155# on the min for 5-8min (by feel)

135 for 3 for 9 sets

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Airdyne 90 seconsd @end 3

30 seconds TTB

30 seconds double unders

rest 30 seconds

x5 sets

Ttb: 17,17,12,12 first 2 sets ub

DUs: 48,45,36,40

Highest hr was 171

+

row 90 seconds @3end 3

30 seconds knees to elbow

30 seconds double unders

x5 sets

Row cals: 110, 1585m, 1:54.5

Kte: 12,12,7,10

DUs: 37,37,30,29

2/3/15

Pistol mechanics/Practice ~10min (NTE 30 reps ea leg)

+

A. S.Clean & Jerk - 1 rep on the min for 15min @ 205#

Good stuff, no misses. Really felt quick under the bar and stayed on my heels. Crap! I didn't jerk!

B. Front Squat - 3,3,3; rest 3min (build)

205, 225, 245(2)

+

For time:

30 Thrusters @ 95#

30 Pull-ups

20 Thrusters @ 115#

20 CTB

10 Thrusters @ 135#

10 Muscle-ups

Time: 11:55

30s: 15,15 both

20s: 5s thrusters, 10s c2b

10s: 5s, then 3,3,2,2

1/27/15

Pistol Mechanics/Practice ~10min (NTE 30 reps ea leg, non fatiguing)

+

A. Squat Clean (floor) - 1 rep every 10sec for 6 sets @ 165#; rest 2min

B. Squat Clean - 1 rep every 12sec for 6 sets @ 185#; rest 2min

C. Squat Clean - 1 rep every 15sec for 6 sets @ 205#

No misses. This was awesome work.

+

5min AMRAP @ 85% effort (ensure rest b/t movements is long enough to sustain effort)

20 Double-unders

10 UB FS @ 135#

5 Muscle-ups

Rest 5min

R: 3+20

2 ub sets DUs 

+

5min AMRAP @ 85% effort (same as above)

20 Double-unders

10 UB Thrusters @ 95#

15 CTB

R: 2+20+10+5

C2b got tough. Sets were 15 then 8,5,2 then 5

11/19/14

A. Squat Clean & Jerk - 7 singles; rest as needed (target is 200+ across)

205x3, 215x2, 225, 235

Good work. Split form wasn't great on last 2.

B. Strict Pull-up - 50 reps in fewest sets possible...7min time cap

Time: 5:48

8,8,4,4,4,4,4,4,3,3,2,2

Guess I should've gone for 10 sets of 5.

+

For time:

8 BF Burpees

6 Front Squats @ 135#

4 Hang Squat Cleans

2 Thrusters 

Rest 4min

x4

R1: 1:30

R2: 1:10 ub

R3: 1:10 with a no rep on 2nd hang squat clean (so I did an extra)

R4: 1:06 ub

Quads

11/1/14

15min HS walking Play/Practice

+

A. TnG Power Snatch - 3 x 3.3.3 @ 155#; rest 15sec + 3min

R1: ub

R2: missed 3rd rep second set, left arm no lockout

R3: ub

B. 1&1/4 Front Squat - 5 x 5; rest 90sec (heavy across)

155, 155, 165, 175, 185

+

For time:

50cals Row

40 TTB

30 Ring Dips

20 Thrusters @ 115#

10 BF Burpees

Time: 10:20

Row 2:03

Ttb 8,8,8,5, 5, 2,4

Ring dips all 5s

Thrusters 7,4, 5, 4

Burpees ub

9/11/14

10 Thrusters @ 75#

10 Pull-ups (not CTB)

Rest exactly 2min

x10

Rest 10min

x2

200 thrusters

200 pull ups

Pretty sure that's the most of both I've ever done in a single workout.

All nanos, I felt great. Really focused on vertical torso and catching the bar deep on the shoulder. Only had probably 10 reps in 200 that weren't good technique. After so many c2b, regular pull ups were tough to get my rhythm. Round times below:

8/13/14

CS Activation

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20min Shoulder Prep/Activation for "A"

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A. Squat Clean x1 + Push Press x1 + Thruster x1 - build to a max of the complex; rest as needed

205

Limiter was thruster, I hit squat clean and push press at 215, couldn't hit the overhead piece to the thruster.

That's a 30# thruster PR from march 2012, haha.

+

"Double Grace"

60 PERFECT Clean & Jerk @ 135 (this is for quality NOT time...however don't take huge rest breaks...keep moving)

Time: 8:58

5s thru 30, 3s thru 48, 12 singles.

Form wasn't perfect but didn't start feeling back til singles. Felt it due to straining to press out instead of good dip drive to heels. I was out on toes. 

8/4/14

A. Pause HB Back Squat - 5 x 1; rest 2min (heavy, vertical torso, hold bottom 2-full sec)

225, 245, 255, 265, 275

Butt came up a bit before back on 265 but then I evened it out for last 3/4. 275 rep was good.

B. BB Kang Squat - 5 x 3 tough reps; rest 2min (increase load)

155, felt real strong in good morning piece.

C. GH Raise - 5 x 5; rest 90sec (reduce assistance)

PVC

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10 UB Thrusters @ 115#

20 UB CTB

Airdyne @ 80% effort for 3min

Rest 3min

x4

Grip was what got me on last set. Airdyne fatigued more each set.

Did all 3 first sets of c2b ub, last 5 kip on 3rd set. Last set was 10 butterfly ub them kip 3,3,2,2. All thrusters ub, position felt great til last couple of last set.

Time for thrusters and c2b

Avg watts

Cals

7/28/14

A. Pause HB Back Squat - 5 x 3; rest 2min (heavy, vertical torso, hold bottom 2-full sec)

225x3, 235, 235

Butt snuck up a tad on last rep of 235 last set

B. BB Kang Squat to squat - 5 x 5 tough reps; rest 2min (increase load)

145#

All sets, most weight ever for that many sets an reps

C. GH Raise - 5 x 5-6; rest 90sec (add load if needed)

Ghd with PVC assistance 

+

15 UB Thrusters @ 95#

15 UB CTB

Rest to full recovery

x4

Times: 50, 50, 49, 50

These felt good. Heels were focus. Torso on reps 10-15 last 3 sets. C2b felt greAt.

6/19/14 pm

100m 2arm 45# Plate Waiters Carry (ribs in)

5 Power Snatch @ 135# (fast singles)

100m 2arm KB Farmers Carry (2pood)

5 Thrusters @ 135# (POSITION!!!! VERTICAL TORSO!!!)

Rest 60sec

x5

My snatches were awful for 2.5 rounds. Ten I felt that I wa pulling in parts instead of one fluid motion. It improves from there but still felt slow.

Position on thrusters felt great. It's bad when 135 thrusters feel better than snatch.

5/31/14

9min AMRAP @80%

250m Row

12 Box Jumps

12 HR Push-ups

Rest 3min

Total: 4+3 BJ

+

7min AMRAP @85%

10 KBS @ 62#

10 Burpees

50m Run

Rest 4min

Total: 5+5

+

5min AMRAP @90%

7 TTB

7 Power Snatch @ 75#

30 Double-unders

Rest 5min

Total: 4+15 DUs 

+

3min AMRAP @95%

10 Pull-ups

10 Thrusters @ 45#

Total: 3+10 pull ups

*make sure you are following intensity Rx...I want you to have the energy/power output on the final 3min AMRAP to ATTACK that

3/30/14 14.5

Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar Facing Burpees

Time: 15:25

12,9-10,8-10,5-12-9-6-3

Rest 10 between drops, held my strategy strong. Jumped all my burpees. Where I lost time was I had to rest between end of burpees and back on bar from 15 on. 

This time was way worse than I expected. I wanted 13 something. 

3/26/14

EMOM for 14min

Odd - 9 Thrusters @ 100#

Even - 9 Burpees

This was good work. Pushed the lungs in a healthy way. All ub

+

Row - 10min @ Z1

2282m, 2:11.4 pace

+

EMOM for 6min

4 Thrusters @ 75# + 4 Burpees

18,18,17,18,16,17

+

Airdyne - 10min @ Z1

51 cals

3/18/14

A.Thruster Gauntlet - starting at 105#, perform 3 thrusters on the min for 10min, add 10# every min (from the floor)

Hit triple at 185, double at 195

B. Muscle-up - 3 UB reps on the min for 3 sets (dial in technique)

No problemo

+

For time:

60 Burpees over the bar

30 Thrusters @ 115#

10 Muscle-ups

Time: 11:10

Did burpees UB, 30 in 1:58, 60 in 3:58. Thrusters in 10 sets of 3 took 5 min. MU in 2,2 then singles took 2 min.

2/23/14

A. Muslce-up - 4x 6 UB reps; rest as needed b/t sets

No prob

+

10min AMRAP

30 Double-unders

15 Snatch @ 75#

Rest 15min

R: 5+18

Did snatch 15, 15, then all 8,7

Best dus set was 26, that's poor.

+

4x @ 85% effort

5 Thrusters @ 135#

7 C2B

Rest 60sec b/t sets

R1: 31

R2: 28

R3: 27

R4: 27

C2b felt good