Monday, December 30th, 2013

Daily score 9. Slept 10 hours, great fueling and recovery over the weekend! Lots of sun! 75 degrees and sunny!

AM

A. Press; build to a max

191 press 6# PR! 

B. Split jerk; build to a max

135x5, 185x5, 235x2, 265x1, 285x1, 315x1 Hit 325 easy, missed 340

C. Push Press; build to a max

225x2, 265 PR, 275 +20#

D. 30 muscle ups for time

4:22

10, then 2s until 22 then singles. Off my PR but I should be able to get this down to 3-3:30 while maintaining. PR is 2:30-40

PM

21-15-9

Deadlift 315#

hspu

6:44. 

DLs 15,6-5,5,5-1,2,3,3

Hspus 21-8,7-9

Back blew up during the 9s, the 9 DLs and 9 hspus took 2 minutes. 

Hspus felt amazing! Super easy! Did them on 25# plates with an abmat

Saturday, December 28th, 2013

Daily Score 9. Slept 10 hours, no alarm. Good fueling last night and this morning.

13.2 

AMRAP 10

5 shoulder to OH 115lb

10 deadlifts 115lbs

15 box jumps 

Previous score was 329 got 251 today. Went with the same strategy as last time did step ups and jump downs. 

Legs were tired on the step ups (couldn't clear the lactic acid) back got tight broke up the deadlifts in 3 sets a few times. And just couldn't breath. 

Friday, December 27th, 2013

Daily Score 8. Slept ok got back from a little Christmas vacation at 9 then got up at 6 am to get in my am session before teaching some classes.

AM

A. Back squat; build to a 10rm

355x10! Definitely a max especially for 7:30 am. 

B. Squat snatch; 30 for time 185#

8:19. 20 at 4:50, limiter was breathing just couldn't get back on the bar. Back also got really tight at 20. My back in the past gets tight when my aerobic system is not 100%, which I know it's not all there yet, which I'm fine with because strength is going up like crazy.

PM

A. Split jerk; build to a tough single

45x10, 135x6, 185x4, 235x3, 265x1, 285x1, 315x1, 336x1 11# PR all felt light and fast. All clean lockouts. 

B. 30 power clean and split jerk for time 225#

7:22. Limiter was definitely breathing, back was kinda tight (not as tight as this morning during snatches) but just couldn't get breathing under control to get back on the bar. Good day!

Monday, December 23, 2013

Daily score 8 slept well, but did my first session at 7 am which is not normal. Just had to in order to fit it in. 

AM

A. Split jerk; Build to a tough single

Missed 265, stopped here. Shoulders are just fatigued, lockout feels weak.

B. Push press clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min

185, 205 (felt really heavy, so I went down), 185, 185, 185

C. 50 strict hspu for time

7:59

+

15-10-5

Burpees

shoulder to OH 205# (from floor)

Skipped because I ran out of time.

PM

A. Back squat; 8, 4, 1, 8, 4, 1; rest 3 min

345x8, 375x4, 403x1 (lightest 400 has felt in forever!), 350x8, 375x3 failed 4th couldn't keep chest up so I dumped it over my head this happens occasionally with back squats. 403xfail didn't want to end on a miss so tried 385 missed that too, so called it.

B. Snatch balance; 5x3; rest 2 min

225, 245, 265x1, 265xfail, 225, 225, 225. Still getting used to these. Like them a lot! I can feel how effective these are when I snatch.

C. 3 Hang squat clean on the min for 10 min; 63% 1rm

Done at 195, felt easier than last weeks 185. 

Saturday, December 21, 2013

Daily score 8 slept ok 7-8 hours taught 3 classes then trained, still got lots of good in though.

A. Press clusters 5.5.5x5; rest 30 seconds/rest 3 min

125, 125, 135, 135, 135 TOUGH! But super fun! Can't believe how far my shoulders have come so quickly. 

B. Push press; build to a 5rm

225x5 which was a PR then hit 245x5! Stoked!!

C. Weighted lean away chin ups; 2-3x3; rest 2 min

Done but only at BW these are tough. Are 

D. 15 muscle ups for time x3; rest 4 min

Only did 1 set because of the MUs yesterday did 10-3-2 in 70 seconds. 

E. 30 parallete hspu for time.

I've never been good at these but today was a disaster could barely press out did 3 then decided it was more beneficial to do negatives still took me 14 minutes to do 27 decent negatives. 

Friday, December 20, 2013

Daily Score 9 slept 11 hours which was awesome. No soreness, stoked to tackle the 20 rep Back Squats

AM
A. Back squat; build to a 20rm
135x10, 185x8, 225x6, 275x4, 325x20! PR by 30# from previous best! And the scary part is I think 335 was doable, would have been hell but doable.

B. Squat snatch; 10 unbroken TnG 155# x3; rest as needed bw sets
Done, this sucked after the Back Squats, back got pretty tight, rested 3ish minutes b/t Felt smooth.

PM
A. Split jerk; build to a tough single
B. Drop to 85% of A and perform 12 singles; rest as needed bw reps
+
21-15-9
Power snatch 75#
Box jumps 20"

Was pressured to do the Invictus Competition, it was similar...kinda.

Perform the following six events against a running clock:
1. 5 Minutes of Rowing for Max Meters
2. 4 Minutes to Establish a 2-RM Front Squat
3. 3 Minutes of Ring Muscle-Ups
4. 4 Minutes to Establish a 1-RM Shoulder to Overhead
5. 5 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest exactly 5 minutes, and when the clock reaches 26:00…
6. Complete as many rounds and reps as possible in 4 minutes of:
8 Thrusters (135/95 lb)
8 Alternating Pistols

Event 1 – 1358 meters (went SUPER slow on purpose/legs were still effed from AM)
Event 2 – 365 lbs (PR for 2 reps)
Event 3 – 22 reps went pretty hard here
Event 4 – 315 lbs Felt awesome! More next time.
Event 5 – 50 reps These sucked just went slow and steady, never stopped but didn't push it either.
Event 6 – 59 reps (3+11) Felt gassed on this part! Thrusters felt really light, pistols were ok not very fast at them. 
Overall not bad felt Super explosive on the strength stuff, engine felt OK, but I know it can come back fast. Good day.

Wednesday, December 18, 2013

Daily score 9. 9 hours of sleep, no alarm clock, feels good!

AM

A. Power clean; build to a tough single

135x5 all singles, 185x3, 225x3, 255x2, 275, 290, 295, 300. Felt pretty strong today, even though legs were a bit tired

B. Amrap power clean in 2 min @90% of A; rest 4 min x3

All at 270#

7, 8, 9. Just paced each set better and better. Movement got more efficient as well. 

C. 20 power snatch for time 185#

2:58. All singles first 10 in 57 seconds. Last rep was on the verge of power. Slowed down so I wouldn't have to squat them.

PM

A. Squat snatch; Build to a tough single

265 PR! Tried 275 twice it was there, just barely missed it.

B. Drop to 75% of A and perform 5 doubles; rest 90 seconds

Done all at 205 no misses. 

B. Squat clean x1/Front squat x5/Push jerk x3; rest 3 min x5 complexes

205, 215, 225, 235, 255. Last set was TOUGH. Haven't push jerked in forever! No press outs though felt good. 

Tuesday, December 17, 2013

Daily score 8 slept 8 hours, 0 stress.

AM

Run 1 mile @85%

rest 4 min

x2

7:21, 7:45

Felt like a fat man on these. I don't notice my weight gain on gymnastics but I really notice it on running. Breathing was ok, just couldn't go much faster.

PM

Row 500m @100%

rest 12 min

x2

1:21.8, 1:25.5

PR for a 500m not sure previous but I know it wasn't that fast. After the second one I was in hell for 6 minutes after first one it only hurt for about 2 minutes. Legs and ass were cramping up. 

Monday, December 16, 2013

Daily score 9. Slept amazing!! Per usual. 

A. Back squat; 10, 6, 2, 10, 6, 2; rest 3 min

315x10, 335x6, 385x2, 335x10, 355x6, 395x1 (racked it after the first because there is no way I was getting the 2nd rep) rested 1 min 385x1. Felt strong. 335x10 was tough and I think a new PR for 10. 

B. Snatch balance; 5x5; rest 2 min

185, 185, 205, 225, 245

245x5 is a PR for sure. I've done 265x1 before and it felt like a boat, 245 felt great more there for sure.

C. 3 Hang squat clean on the min for 10 min; 60% 1rm

All at 185, felt light but needed the practice. Low back was tight by the end of this, probably the accumulation of the session. Did 1 min on 20 seconds off of the push-up plank, this always makes my low back pump disappear.

Sunday, December 15, 2013

Daily score 9 amazing sleep, should've at more food yesterday though. 

AM

A. Split jerk; Build to a tough single

325 PR!! Was really feeling good! Wobbly but it was not a press out, or at least it didn't feel like a press out.

http://www.youtube.com/watch?v=I3m2_x-tB4U

B. Push press clusters 2.2.2x5; rest 20 seconds/rest 3 min

225, 225, 225, 225, 225. All TOUGH by the last 2 but for them all. 

C. Amrap strict hspu unbroken x5; rest 90 seconds

14, 8, 8, 6, 5

Shoulder fatigue. Right off the floor is the toughest. 

D. 30 StO for time 205#

2:26

15-5-5-5

Wasn't super fast back to the bar. But it felt pretty light. I think I've done 18 in a row before with this 15 felt good, no pauses.

Saturday, December 14, 2013

Daily Score 9 slept in felt great. Trained with Tommy Pease who placed 4th at the SoCal regional this year. Super cool dude.

Did a workout with him.
1200m run (supposed to be 1000)
30 kipping HSPUs
1000m row
10:25

broke up the HSPUs to 22-3-3-2
Row was done in 3:15-20, that hurt!

A. Power snatch; build to a tough single
Built up to 225 pretty easy, just missed 235# maybe more if I didn't do the wod prior. 
+
For time:
20 burpees
15 power snatch 135#
10 burpees
15 power snatch 165#

5:49, did 5 unbroken at 165# felt strong. Recovery time is not as good as it could be, its coming though. Getting better at highish rep moderate weight snatching. Fun to work this weakness.

Friday, December 13, 2013

Daily score 10 felt amazing! Slept 10 hours, woke up when I wanted... no alarm clock. Was going to rest but decided not to, because I felt great.

A. Squat snatch; 12 singles @225#; rest as needed

4 with 2 min b/t 4 with 90 seconds b/t 2 with 60 seconds b/t 2 with 30 seconds b/t. Felt amazing! No misses felt light off the floor and overhead. Fast turnover. 

B. Back squat; build to a tough single *90% effort

Built to 405 w/belt probably more than 90% effort but I knew I could do it. Then did a back off set of 3 @365 felt really good there.

+

6-4-2

Squat clean 205#

Muscle up

2:25 

Did muscle ups at the new location where we don't have rings high enough to muscle up on so I did almost strict false grip mu's, all singles on the mu's. Squat cleans felt light. 

Wednesday, December 11, 2013

Daily score 9 got 10 hours of sleep. Mild soreness in the adductors. 

AM

20 min z1 row

4716 

2:07.2 avg/500m row

PM

20 minute z1 run

Felt like a giant elephant during this. Sooo slow.

Thursday, December 12, 2013

Daily score 7 got 7 hours of sleep feel good. Wish I could've slept more. Felt a little rusty in today's training 

A. Power clean; build to a max

285, caught it super high. Jumped to 305 and missed didn't retry.

B. Deadlift; 3x3 @85% effort; rest 2 min

405 for all sets

C. "randy"

5:32 30 out of the gate should've done muscle snatches longer...way faster. Didn't hurt that bad at all. 

Tuesday, December 10, 2013

Daily score 7-8 only 7-8 hours of sleep. No soreness though. 

AM

A. Split jerk; build to a max

Hit 255, failed 275, felt super heavy. Left shoulder felt weird should've mobilized better. Forgot my lifting shoes stupidly and my nanos were slipping on the platform. Jerk footwork is getting better though. Despite the poor showing today.

B. Split jerk; 5 singles @85% 1rm; rest 1 min

235x4 missed my fifth set 3 times and called it. Sad day for the jerk.

C. Push press ; build to a 5rm

Failed my first rep at 225, so moved to 205 and it felt really heavy. 

D. 50 strict ring dips for time

3:53 did 25 straight then went to 2s and 3s. Chest blown up, love that pump

PM

A. Back squat; 20 for time 265# x3; rest 4 min

UB 73 seconds,

UB 83 seconds, 

UB 95 seconds

Quads were lit up! Back felt fine. 

B. Squat snatch; 7 singles @80% 1rm; rest 2 min

All done at 205 felt light and fast. Shoulders felt great overhead. Did a lot of mobilizing on my shoulders. These felt great!

C. Good mornings; 10-12x3; rest 2 min

135x12, 145x12, 155x12 felt solid haven't done much of these. 

Saturday, December 7, 2013


Daily score 7-8 slept well, but as I was warming up things just felt off, shoulders were really fatigued and my left shoulder was giving me some weird pain which I've felt before when doing heavy OHS so I modified it a bit.

AM
A. Squat snatch; 14 singles @80-90% 1rm; rest 90 seconds bw lifts
Did a few reps at 205# but shoulders were feeling off like I said. So called it.

B. Squat clean; 2, 2, 2, 1, 1, 1; rest 2 min
Have a huge bruise on my thigh from TnG snatches and power cleans, so skipped these.

C. 12 power snatch for time 165# x3; rest 4 min
Did all singles because of my thigh 59 seconds, 56, 59.

Only rested 10 minutes b/t AM and PM

PM
A. Split jerk; build to a tough single
B. Drop to 85% of A and perform 10 singles; rest as needed bw reps
Got 305 felt like my form is staying as the weights get heavier. 260x5x1 reps then left shoulder was bugging me. Need jerk blocks!

+
5 rounds for time:
16 OHS 135#
8 box jumps 30"
13:09 Back locked up, weights felt light just took forever and back was tight from the snatches

Sunday. December 8, 2013

Daily score 9-10 slept 10-11 hours and ate like a king!

A. Push press; 2, 2, 2, 2, 1, 1, 1, 1; rest 3 min
225x2, 235x2, 240x2,245x2, 250x, 255x1, 260fail, 245x1. Getting better!

B. Press; 10 for time 135#; rest 3 min x4 (strict)
UB 40 seconds, 7-1-1-1 1:50, 7-1-1-1 2:00, 7-3 1:35. This was awesome! Loved this! I can just feel my shoulders getting stronger!

C. Weighted chin up clusters 1.1.1.1.1x3; rest 20 seconds/rest 3min
44#, 53#, 53# focused on pulling my chest to the bar, only happened on the first couple reps.

D. 4 muscle ups on the min for 15 min
Done all UB got hard the last 5-6 sets.

E. 15 burpees AFAP x4; rest 2 min
will do later tonight

Wednesday, December 4, 2013


Daily score 8-9, no soreness and slept 10 hours


AM 
8x400m runs@85%; rest 2 min

1:46, 1:45, 1:42, 1:45, 1:47, 1:42, 1:42, 1:43

I think last week was a little over 85% this felt more like the right percentage.


PM
Row sprint 350m @100%rest 5 min activelyx6

60.1 1:25.8
58.6 1:23.7
60.3 1:26.1
61.2 1:27.4
61.5 1:27.8
61.3 1:27.5
These are not fun.


Thursday, December 5, 2013


AM
A. Power clean clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min

255, 260, 265, 265, 270x4 reps
Felt OK, didn't feel that poppy in these, although I think that its decent weight for me. just missed the 5th at 270lbs.

B. Deficit deadlift @31x1; 2-3x5; rest 2 min

325x3, 345x3, 365x3, 365x3, 365x3
Felt good on these used a 4" deficit again.

C. TnG power snatch; 3 on the min for 10 min @170#

Done, didn't TnG all of them because thumbs are trashed but did 5 sets, then some doubles and singles mixed in.


PM
A. Squat snatch; 30 singles @70% 1rm; rest 1 min

Done at 185, 1 miss just from lack of focus on rep 29. redid it immediately.


B. Squat clean and jerk; 30 singles @70% 1rm; rest 1 seconds

Done at 215, assuming this was a typo on rest 1 seconds, so I rested 1 minute. no missed jerk is coming around I think. 

Daily score 8-9 got 8 hours of sleep the day before got 11. feel great

Tuesday, December 3, 2013
AM
A. Split jerk; 1 rep on the 30 seconds for 35 reps @73% 1rm
Done at 230# really would like jerk blocks for this. Need to find some around here. Getting tougher not all as pretty as the 220 last week.

B. Push press @31x3; 3-5x5; rest 90 seconds
145x5, 155x5, 160x5, 160x5, 160x4. These sucked less but man they still hurt. I would NOT do this if I was doing my own stuff.

C. Bench press; 12-15x5; rest 90 seconds
135x15, 145x15, 155x12, 145x9+3, 135x12. Fun should've gone heavier on the first set before fatigue kicked in. I'm sore from these.

D. Amrap unbroken ring dips @22x1; rest 2:30 x6
5, 4, 4, 4, 3, 3. Not bad just couldn't lock out. 

PM
A. Back squat clsuters 2.2.2.2.2x5; rest 20 seconds/rest 3 min
325 for all sets. really started to hurt by the end, my back was tight after finishing these.

B. Hang squat snatch from below the knee; 3 reps on the min for 10 min @63% 1rm
Done @145. These were hard because my back was so lit up from the BS and these didn't help that. no misses.

C. GH raises; 6-8x5; rest 2 min
Done at BW, BW, BW, +10# at chest, +10#
I like these, I am sore from them though.

Daily score 8-9 slept 10 hours no stress and ate a ton of food yesterday. Only a little soreness in my traps

Sunday, December 1, 2013

A. Push press; 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min
195x3, 215x2, 225x1, 205x3, 225x2, 240x1, 225x3, 245x2, 260fail
These were really fun! 245x2 is a PR. My 1rep is 255#.

B. Amrap sets of 3 unbroken strict hspu in 5 min
42 reps or 14 sets @5:04, pushed this pretty hard, felt heavy but was able to get right back up, not bad for me, with not much practice.

C. Weighted chin up clusters 2.2.2x3; rest 20 seconds/rest 3 main
44#, 53#, 61# pretty good on this could've gone a tad heavier but I tried to keep getting really high on the pull

15 rounds for time:
3 unbroken muscle ups
6 shoulder to OH 185# unbroken
22:21, just took too long between exercises felt gassed. rhythm on movements felt great. The s2oh was definitely the limiter.

Daily Score 8. Felt good after 2 days rest just couldn't fit it in yesterday, so did it today. 7-8 hours sleep + a 2 hour nap yesterday.

Saturday, November 30, 2013

AM
A. Squat snatch; 12 singles @80-90% 1rm; rest 90 seconds bw lifts
205x4 sets, 215x2 sets, 225x6 sets felt great! light off the floor and strong lockout overhead.

B. Squat clean; 10 singles beinning at 80% 1rm and increasing per lift
on the min (only last three real tough)
265, 270, 275, 280, 285, 290, 295x 4 sets. Felt HEAVY close to failure on squat and felt super heavy off the floor. Just haven't cleaned heavy in awhile I think.

C. 10 power snatch for time 165# x3; rest 3:30
33 seconds (5-3-2), 26 seconds UB, 27 seconds UB. Technique got better was jumping back and kept it really close to my body on the third pull.

PM
A. Split jerk; 12 singles @75-85% 1rm; rest 90 seconds
235x6 sets, 245x3, 255x2, 265x1 felt great technique is getting better already and it doesn't feel heavy on my shoulders, probably just confidence.

+
3 sets for total working time:
20 squat clean 135#
40 double unders
rest 2 min

2:41, 2:58, 3:21 Limiter was breathing for sure! just got gassed so fast and couldn't get back on the bar first 2 rounds of DU's were UB, last round had to stop to breath for a second at 20 reps. Feel myself getting back in shape though.

Wednesday, November 27th 

Daily score 5-6 still incredibly sore from Monday. Slept 10 hours though.

AM

A. Power clean clusters 2.2.2x5; rest 20 seconds/rest 3 min (tng)

235, 240, 245, 250, 255 went pretty wide just on the last rep. All other reps were good

B. Deficit deadlift @31x1; 4-5x5; rest 2 min

305x5, 325x5, 325x5, 325x4, 325x4 used a 4" deficit. Felt good just really focused on keeping my back straight. Used straps. 

C. TnG power snatch; 5 on the min for 8 min @135#

Done. Started to get pretty gassed at the end. Good practice though. I really focused on keeping it close to my body on my third pull. 

PM

A. Snatch balance; 3 reps on the min for 10 min (start light - 135#ish

and increase weight per set so last 2-3 are tough)

135,155,175,185,185,205x5 sets. My triceps are still sore so these felt weak. Did a ton of mobility before starting and still felt tight

+

60 squat clean for time 95#

6:26 10-10 then 5s the rest of the time. Legs were SORE going into this. Made sure I stood up fully on every rep. Lungs and quads were both limiting. 

Daily Score 8-9 woke up when I wanted because on Mondays I don't coach until noon. Love Mondays!

25-Nov
AM
A. Split jerk; 1 rep on the 30 seconds for 30 reps @70% 1rm
done at 220. Felt really good tech got better and better.

B. Push press @31x3; 6-8x5; rest 90 seconds
7,7,6,6,6 All at 135 this was horrible. Shoulders burning!! This is why I need a coach otherwise I would not do this stuff. I think I am correct in assuming that the first 3 is the eccentric phase/lowering from the top not a 3 second dip. A friend wanted me to ask.

C. Bench press; 10-12x5; rest 90 seconds
C 145x12, 155x12, 155x10, 155x8, 135x12 owwwww! Felt it in my chest mostly. thumbs away from smooth was the grip width.

D. Laying DB tricep extensions 20-24x5; rest 90 seconds
Done at 15s, 20sx3 sets I'm sore from these! Fun though

PM
A. Back squat clsuters 3.3.3x5; rest 30 seconds/rest 3 min
325, 330, 330, 325 w belt, 325 w belt, fun but tough.

B. Hang squat snatch from below the knee; 3 reps on the min for 10 min @60% 1rm
Done at 135 wasn't sure if you meant 1rm from below knee or actual 1rm. Tech needed a little work anyways so 135 was good, but definitely could've done 155.

C. Barbell reverse lunges; 30 continuous alt'ing steps x4; rest 2 min

 Done all at 115# legs and midline/back were feeling it. Wasn't sure the weight but 115 was doable but not easy, so 125 or 135 next time.

Super fun day, I am sore all over haha.

Daily score 7-8 I coached late and had to get up to teach the 6am but still slept really well. 

26-Nov
AM
Run 400m @85%
rest 2 min
x6
1:36, 1:39, 1:36, 1:39, 1:39, 1:39 Felt pretty good aerobically legs just give out and I feel my form breaking down after 300m

PM
Row sprint 350m @100%
rest 5 min actively
x5
later

PM
Row sprint 350m @100%
rest 5 min actively
x5

58.3 1:23.2 avg, 
59.9 1:25.5
60.3 1:26.1
62.7 1:29.5
62.4 1:29.1

Gassed especially after the first 3, quads just couldn't push any harder. overall good day!

Daily score- 8-9 great sleep and great nutrition yesterday as well as today

Nutrition
PRO 200g, CHO 420g, FAT 70g, k/cals 3,110

Smashed 2 workouts together today

Run 3k....couldn't get to a track so did 7 400s and 1 200m so quite a few turnarounds none the less I was slow from a) not being a very good runner b) still out of shape from being sick for an entire week. I think I am a poor runner mostly from lack of practice I used to be OK at it but since I have been trying to get stronger (since it has always been a huge weakness) my running abilities has been put on the backburner. Time 15:21 splits were consistently 1:50s for the 400m or close to it.

rest 30 minutes

Row 2k 6:55 not much drive after the running, I know its not ideal I just wanted to finish up testing. Splits were always just 1:44/500m pace not much of a kick at the end. PR is 6:42 or 44.

Tueaday, November 19, 2013

Daily Score 8-9 still hazy but completely healthy now!

Nutrition
190g PRO, 300g CHO, 75g FAT, 2675 k/cals

Training
10 minute max cals AD 222 cals, PR is 260 on an evo comp which I've heard is easier to get calories on.

Sick Day...Kinda

11-Nov (late post, this was performed on November 11th, this was the day I had an awful fever, which I got right after this workout) 
AM
A. Squat clean; build to a max hit 305# and didn't even attempt 315#, had zero drive, which obvious to me now is because I was about to get the plague.

B. 30 squat clean for time 225# 7:43 with the onset of the plague coming on (PR is 6:30)
+
Row 500m for time (did not complete because I felt like garbage at this point, PR on this is 1:23)

PM (did not complete because I felt like hell at this point, PR on this is 4+15 reps) 
20 min amrap:
20 thrusters 135#
20 chin ups
20 burpees
(record split per round, and thank CJ for creating this awful workout)

11-19-13
Daily Score 8 slept great and finally feeling better!

Nutrition
PRO 180g, CHO 350g, FAT 80g, k/cals 2,840

Training
AM
Build to a heavy Power Snatch 225# (235 is PR)
30 power snatches for time 165# 5:35 limiter was breathing felt like I hadn't trained in a week, which happens to be true.

PM
21-15-9 DL 315, HSPUs 9:13 again took forever in between sets and during transition time because I was so gassed. Muscle fatigue was not really there, just no air in my lungs.

Daily Score 8 still sick but almost 100% slept great 10-11 hours.

Nutrition
will update tonight

10-Nov
5 sets @60-70-80-90-100% effort:
Run 200m
10 squat clean 135#
Run 200m
20 wall balls
15 burpees
rest 6 min bw attempts

6:30
5:54
5:17
4:59
4:23

started SLOW and felt like I did a good job at picking it up each round. I went UB on wallballs starting round 3 and I started doing tng on round 3 on the barbell and went ub the last round of cleans. The most time was probably lost on the runs

Daily Score 6 cold lef me feeling weak
180g PRO, 300g CHO, 100g FAT, 2820 k/cals
6-Nov
A. 20 sets of 5 unbroken CTB for time 6:45, hands were about to rip, breathing was fine, kip was slightly off but not bad, felt pretty good though. Only felt slightly fat.

B. 20 seconds max reps burpees; rest 40 seconds x5 sets (no pacing) 17,14,14,13,12. Felt really slow! was breathing pretty hard and it took awhile to recover from this. Damn I did 40 seconds of burpees and 20 seconds rest!!! UGH!

C. Bench press; build to a max 245 was easy failed 275, I think the burpees took it out of me.

D. Weighted dip; build to a max 96#, never done this before for a max fun!

E. 1 set amrap unbroken kipping hspu 22 reps, kip was pretty off and I got local muscular fatigue much faster than usual. I think this is just due to not doing this movement in awhile. 

Daily score of 7 feeling better slowly but surely.
190g PRO, 250g CHO, 90g FAT, 2570 k/cals
7-Nov
AM
A. Deadlift; build to a "tough single" (only pull for a max if you're
feeling it) 505 PR! Flat back, felt great.

B. 30 power snatch for time 135# 2:08 PR! My technique when fatigued get weird, I hit it well with my hips but then it turns into a kb swing, need to fix that.

PM
A. 3 attempts to find 1 set amrap unbroken double unders 250,200,200 stopped when I was bored and now my calves hurt.

B. 100 KBS for time 2 pood 5:20 limiter was mental I think more than anything.
+
Skills filming:
- pistol squats 6 AFAP alt'ing on both legs (front and side view)
- 3 bar muscle ups in a row
- moderate load (2 pood?) TGU on both arms, up AND down
- HS walking
- standing vertical against wall
- standing broad jump (and a single leg standing broad jump on both legs)
- L-sit on rings (try to keep a perfect body line and feet above
hands) for max time
- single arm OHS 1 pood KB (both arms)
I filmed this stuff and sent it let me know if you got it.

Daily score 7-8 still recovering, but on the rise.
190g PRO, 350g CHO, 75g FAT, ~2800 k/cals
8-Nov
A. Front squat; build to a max 365# 10# under all time PR! 375# was after smolov and I was severly deconditioned.

B. Push press; build to a max 245# 10# under recent PR.

C. Split jerk; build to a max Hit 275# missed 295#. I think this is partly due to fatigue and partly because this is a huge weakness/technical deficiency of mine.

D. 30 shoulder to OH for time 225# (from floor) 4:30 10-5-5-5-3-2. Went for 5 reps to end it but I failed my 4th rep. So had to re-clean it to finish. Breathing pretty hard during this. Push jerks for all of them.

11-04-2013

Daily Score 6-7 got a cold a few days ago and it caught up to me a little bit today.

Nutrition
9:00 am Eggs and bacon
11:30 am chicken, rice, and veggies
3:00pm PWO shake
8:00pm chicken, rice, veggies, and yams
PRO 160 CHO 350 FAT 100 k/cals 2,900

Training 1:00 pm
A. Squat snatch; build to a max
255# PR!! +10#
B. Back squat; build to a max
395# this was a struggle, back was relatively flat just felt heavy!
C. 20 squat snatch for time @77% of A
5:50 @195# Was never close to failure, should have gone faster and tested my limits, still it wasn't light.
D. 50 back squat for time 265#
8:19....This sucked! Just felt heavy from the start did 10-10-5-5-5-5-5-5. Back was tight but not the limiter, felt gassed and out of breath that was the main problem.

Daily Score 9 slept great, kind of settled in our new place.

Nutrition
10 am Breakfast eggs, bacon and yams
12:00 Pre workout BCAAs
1:00 Post workout shake
2:00 Berries and heavy whipping cream
4:00 Chicken and rice
8:00 Chicken and rice
PRO 150g, CHO 279g, FAT 145g, k/cals 3036.

Training 12:00 pm (was slated to do this tomorrow but had time so I wanted to knock it out today, hope that's ok)

Row 60:00 for max meters
15,353 meters
157.2/500m avg.
217 avg watts

Felt pretty good, I wanted a little below 2:00/500m avg and I got it! Faster next time. My 500m average for the half marathon at the games was 1:59.8-9 and I think I could've beaten that today. Legs were pretty tired a few hours after.

Daily Score 7-8, slept great just a little sore from the volume

Nutrition
8:30 am BCAAs
10:00 am PWO shake
12:30 pm sandwich
3:00 chocolate milk
6:00 chocolate milk
9:00 chipotle burrito
180g PRO 250g CHO 60g FAT 2260 k/cals

Training 8:30 am

3 sets @100%; rest 12 minutes b/t

Row 250m
15 kbs 2 pood
25 burpees
15 kbs 2 pood
row 250m

4:22,4:23,4:24. Just didn't feel like I had that different gear to go to, seemed to recover well b/t sets and even after. Hours later I could feel the fatigue.

Daily Score-9 Slept great as usual


Nutrition:
9:00 am Salmon and carrots
1:50 PWO Shake 3:00 Sandwich from Whole foods 
4:00-5:00 Quart of Non-homogenized Chocolate Milk 
7:30 Burger with a side of potato wedges  
10:00 pm Shake with whipping cream and whey protein
PRO~200g CHO~300g FAT ~80g k/cals ~2700


Training AM
A1. Press; build to a max.185# PR +10# It was a struggle!!! Longest press ever

A2. Weighted chin up; build to a max. 122# with no chicken necking

B. 30 muscle ups for time. 3:59 (PR is 2:30-40) Felt out of breath a little, and a bit sluggish/out of practice

C. 50 strict hspu for time.9:00 (PR is ~5:00) Felt even heavier on HSPUs than muscle ups sets of 5s until 20 then 3s and 2s, again felt out of practice and slow.

PM
A. Power clean; build to a max. 305# Caught it high without wide legs tried 315# but didn't commit to going under

B. Amrap power cleans in 8 minutes @90% of A. 24 reps @275# with 1 failed, technique got a little ugly, just felt heavy

C. 3 min airdyne for max calories 98 Cals (set to 150lbs) (PR is 110)Legs just died, lungs were feeling it a little but not as much as my legs