Monday - January 30, 2012

Clean & Jerks -- 135 x 3, 185 x 2, 215 x 2, 240, 250, 260, 270 (F x 2 on the Jerk, caught cleans very well)

Cleans - 280! PR!!! -- 290 x 2F -- Felt amazing, great day!

Saturday / Sunday - January 28/29, 2012

Back Squat -- Still working on Raw, High bar dropping.  Worked up to 335 x 1, felt ok, need to continue to work on this, not sure where my 1RM is, so hatch may be out of the question for now.


Bench Press - 215 x 5 x 2, 235 x 5 x 2 --
Front Squat - 205 x 5, 215 x 5, 235 x 5 x 2 -- Still working on dropping and keeping elbows high in the bottom.  Beltless though, felt pretty good.

___________________________________________________

Snatch -- Worked up to 185, couldn't extend
12 min AmRap of:
300m Row
410lb Farmers Carries ~50ft
20 KB Snatches (70lbs)
Farmer Carry
Total: 4 Rounds

Friday - January 27, 2012

Games WoD 11.1:
AmRap 10 minutes of:
30 Double Unders
15 Power Snatches (75lbs)
Total: 7rnds + 10 = 325 Reps

then...

20 Minutes Snatch work:
Worked up to 185, some hang stuff, couldn't hit extension today...

10 Minutes Handstand Walk practice:
Got 47 Ft (PR!!)
then 35ft and a really powerful kip-up off the ground -- good day

m/f/s = 1/1/1

Took Monday and Tuesday as Rest Days

Wednesday - January 25, 2012

Strength
1) Back Squat: Worked up to ~255# x 5 x 2-3 Sets

2b) Front Squats: Worked up to ~215# x 3-4, few sets

Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185#
Completed at 185, was supposed to be 225#


-REST 5 MINUTES-

3 rounds for total reps of:
2 minutes ME Strict Ring Dips 17, 18, 17
-rest 1 minute
2 minutes ME Lateral Jumps 12″ 103, 102, 110
-rest 1 minute 

Felt pretty shitty today, still don't feel fully recovered from the weekend.  Hopefully I can get it back together tomorrow!

Sunday - January 22, 2012

Fran on Roids
21-15-9:
Thrusters @ 135lbs
Chest to Bar Pull-Ups
Time: 5.39 -- First place got 5:35, a little disappointed I couldn't catch him.  Redlined a little bit...pretty wrecked after this one...arms were destroyed pulling from the events so far.

Final Chipper:
20 Handstand Push-Ups (pretty intense standard on these, harder than regionals)
30 Toes-To-Bar
20 Hang Squat Snatches @ 95lbs
30 Wall-Balls
20 Stone-to-Shoulder @ 125lbs
30 KBS @ 70lbs (Regional Standard, perfectly vertical bell with extension)
3 laps (~400m) Pinch Grip Farmers carry (Carrying (2) 45lb Plates in a pinch at the top
Time: 20:55 (Cap was 20minutes, only 2 guys finished it, I was at 2.5laps as time ran out, finished it up -- I got to the farmers carry at about ~14minutes)

Ended up like this:
2nd
1st
3rd
5th
2nd
3rd
Total: 1st Place 

Great weekend, lots of fun...

Friday/Saturday - January 21, 2012

In Murfreesboro:
Last night:
Snatch 1RM - 200lbs
C&J 1RM -- 265lbs

Today:
8min AmRap of:
2 Rope Climbs
8 Push Jerks @ 155
16 GHD Sit-Ups
Score: 4 Rounds + 4
Immediately following the WoD started a 2min Max Rep DU:
Total 136 Reps

2nd WoD:
Conditioning from today:
4 Rounds of:
400m Run
500m Row
Time: 14.13

3rd WoD:
4 Min Max Rep Muscle-Ups: 24 Reps
rest1min
4 Min Max Rep Burpee over Box Jumps: 44 Reps
rest1min
10 Min to establish a 5RM FS from the floor: 255lbs

1st Place after day 1

Tuesday - January 17, 2012

Strength –
1) Back Squats - Skipped due to time
2a) Split Jerks -- 195lbs x 4 x 3
2b) Front Squats -- 210, 215, 235, 235 x 5 — Easy 

Conditioning: 15 minutes (pressed for time today):
Push-Ups: 20, 12, 12, 15
GHD Sit-Ups: 15, 12, 14, 12
Subbed HS walks for shoulder touches: average was around 15-20 ft.
Rope Climbs — 4, 4, 4, 4 (all very fast)
Felt like pretty good workload for 15 minutes, arms are pretty taxed.
m/f/s = 3/3/3 — life shit getting in the way of training pretty bad lately…doing my best to make time for recovery and shit…

 Monday - January 16, 2012

1a) 3X5 Snatch High-Pulls – 155, 165, 175 – No Straps, Hook Grip Killer, TnG
1b) 3X5 Tall Snatches – 95, 105, 105 – felt fast today

Conditioning –
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”

Total: 6 Rounds + 9 C2B
Felt good – regional standard on BJs, stepped down every rep, slow but didn’t stop

Did a 90minute yoga session this morning as well, good sweat, some core work etc...

Sunday - January 15, 2012

Strength:
1) C&J 1RM -- 215, 235, 255, 265 (PR), 270 (Cleaned, Failed Jerk)
2) Snatch -- 125, 145, 165, 175, 185, 195 (Fx3)

Conditioning:
7 Rounds of:
20 Push Presses (75lbs)
20 OHS (75lbs)
Time: 15.30

Felt good today, rough WoD...amazed that people got this sub 10...

Thursday - January 12, 2012

Tried a morning session -- I am trying to get after it before 10am at least once a week.  I am significantly less focused/strong in the mornings, no matter what my breakfast/coffee/sleep is like.  Something I am trying to fix with the 'constantly varied' piece in case an early 315 deadlift WoD creeps up at regionals (god forbid snatching).

BB Gymnastics: Snatch
This was a pretty bad failure.  I got some advice on my videos from a couple top US competitors out of Avg Broz -- said I needed to work higher into extension (be more patient on the 2nd pull) and stop throwing the bar forward, I tried to work on that at 45, 95, 125...then see what happened with it at 155/175...As soon as I tried to focus on getting the bar higher before the pull I stopped having any source of explosion.  Shoulders still tight after last night so bottom position was rough also.  Shitty snatching day, which is disappointing it had been starting to feel consistently good.

Conditioning: 
 3 Rounds of:
12 Deadlifts @ 315lbs
24 Bar-Facing Burpees
 Time: 9.31 -- DLs were UB, 6/6, 7/5 -- Wanted sub 8, forgot how much I suck at bar-facing burpees, they were consistent (didn't stop moving), but slow.

Strength: GH- Raises -- 44#, 44#, 0# x 15
TGU - 44 x 3/arm x 1set

Not a total loss I guess...but felt pretty much like one.  Just no focus whatsoever.

m/f/s - 9/3/3

Wednesday - January 11, 2012

AM
1) Back Squat: 255 x 8, 275 x 8, 315 x 6, 330 x 4 (F2) **Still Hi-Bar** still need so much work here. Amazing how much 3 years of low-bar doesn’t transfer much…

2) Front Squat:  205 x 5, 235 x 5, 255 x 5, 265 x 5 — Not sure if I have a 5RM on FS, but this is probably close or it, felt good after the back squats were such a disaster.

 PM
2a) Weighted Rope Climbs: 4 x 4 Weighted 45#, 40#, 35#, 35# — All rounds between 1:20-2:00

Rest 5 minutes

Task 1:  In 10 minutes complete as many sets of 5 UB HSPU as possible.
5 sets — tons of 3′s (5 or 6) and 1s (3 or 4) — Ended up somewhere in the mid-40 range

Rest 2 minutes

Task 2: 4 minute AMRAP of:
12 GHD Situps
12 Shoulder Touches
1 round + 8 Shoulder touches (hmm…suck at these, especially after HSPU)

Rest 5 minutes

Task 3:  In 4 minutes complete as many (10 seconds bottom paused) UB Snatch Balances @ 135/95# as possible. 20 burpee penalty for every drop
5 full Snatch Balances with 3 drops — 60 burpees done after wod in 2:50 or so.
Humbling day for the long armed heavy people…needed to stop being such a pussy on the snatch balances, shoulders were totally fried/pumped after 2 minutes of it…Fun stuff though coach….

Monday - January 9, 2012

1) Hang Squat Snatch x 3 –145, 155, 160, 165, 170 (all x3) (PR) — Felt very fast, loving it.

2) Hang Squat Clean x 3 — 205, 220, 225, 230, 240(x2) — Strong, just missed getting my elbows around on the third 240.

3) Snatch DL — 260 x 5 x 3

Conditioning — 
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
5 Push Jerks 185/120#
Run 200m
Score: 5 Rounds + 3 PJ
 Failed 4x on Double Unders before I got it (26, 24, 9, 31) then got the 100 UB — Then got 5 rounds + 3 Jerks as RX

No time for Midline, had privates…

M/F/S/ – 2 / 2/ 2

Sunday - January 8, 2012

Snatches and Yesterdays Squats 

Snatch -- 165, 175, 185, 195 (PR), 200 (PR), 205 (F2)
Really happy with this, didn't feel very loose, but the pull and speed was really there today in the snatch...
Spent a long time snatching and when I went to C&J it was terrible...definitely need a rest day, shoulders feeling very fatigued and tight, especially traps.  Gonna see if I can get it worked on tomorrow.

Saturday - January 7, 2012

1) Hi-Bar BS -- 235 x 10, 275 x 8, 295 x 8, 315 x 8 (PR @ 315#) — That 8th rep was a religious experience.
2a) Strict Press - 140 x 5 x 4
2b) Front Squat - 205 x 5, 215 x 5, 235 x 5 x 2

Chose to Row — 1k's - 1:1 Rest ratio
1) 3:32.1
2) 3:30.0
3) 3:31.1
Probably should’ve tried to take the first one at around 3:20-:23, legs got a little fired up and I straight pussied it…was good pacing work none-the-less, I can keep a 1:45/500 at 26 s/m pretty much in my sleep at this point, record was 40 pulls in a row without the pace or s/m changing.

Skill:
Strict muscle-ups were a huge embarrassing failure. Typically I am good for 5 or 6 in a good hollow position, then need a little kick to get through the middle after that…I was good for all of zero on 10 attempts tonight, then went to kip a few, failed those, and the five minutes was up….so…zero, I did however get some good false-grip strict chest-to-ring pull-ups in though…#Positivity

Thursday - January 5, 2012

BB Gymnastics

1a) 5X3 T&G Power Clean – 215, 230, 235, 245, 250 (um...Yea! PR for sure)
1b) 5X3 UB Push Jerk – 185, 205, 220, 230 (2), 230 (1)

Conditioning
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’

Time: 14.26 -- Thrusters were UB (which was surprising, STR took it out of me, legs were pretty smoked) -- Rope Climbs were all in doubles, dunno if that is fast or not...felt slow.

M/F/S = 3/5/2

Wednesday- January 4, 2012

1) Back Squat – 235 x 10, 255 x 8, 275 x 6, 295 x 6, 315 x 6
2a) Close-Grip Bench Press 205 x 8, 215 x 8, 235 x 6, 240 x 4(F)
2b) Front Squat 205 x 5, 235 x 5, 255 x 5, 255 x 5

1a) Weighted Under-Grip Pull-Ups x 10 (18# x 10, 23# x 8, 18# x 7, 5# x 10)
1b) Kipping HSPU (These went great, Better than ever) 15, 14, 10, 9
1c) Reverse Hyper – 160lbs x 15 x 4

M/F/S – 1/1/1 – Felt freaking invincible today, insanely strong…could’ve done the 255 x 15 on the last set. Kipping HSPU felt awesome too, pull-ups were meh…Great day tho, especially considering I'm down 5lbs, to 202lbs

Tuesday - January 3, 2012

Strength:

1) 4×2 Snatch Complex (Hi-Hang Hi-Pull x 2, Hi-Hang Squat Snatch) — 135, 140, 145, 150 — Felt good, good pop under the bar
2) 4×2 Clean Complex (Hi-Hang Hi-Pull x 2, Hi-Hang Squat Clean) — 185 x 4 x 2  -- Felt ok, wasn't quite getting the hi-pull up.
3) 4 x 3 — Flat-Footed Clean DL – 315 x 4

Conditioning:
5 Rounds of:
3 PC @ 185lbs
12 Burpees
15 Pull-Ups
Time: 9.25 (rx)

Midline 
Strict T2B:
Did about 10, hands were cut up from the WoD so I did ~140 Hollow Rocks

Sunday - January 1, 2012

Strength
1) 3 attempts to establish a 1RM Snatch – Definitely didn't quite follow the prescription, failed twice at 185 and then hit it....went up to 195 almost had it, failed horrible and called it.
2) 3 attempts to establish a 1RM Clean & Jerk – Followed this more to a T -- 235, 255 (F-Cl), 255 (F-J), 255 (PR)
1) 185
2) 255 (Press Out)


Conditioning
Run 400m
9 Muscle-Ups
18 DB Push Press 50/35#
Run 400m
7 Muscle-Ups
15 DB Push Press 50/35#
Run 400m
5 Muscle-Ups
12 DB Push Press 50/35#
For time.
13.02 -- Fuck this, like 30 degrees and 50 mile an hour winds...hands numb, half pointless #FoSho, running may be done for the season.