Monday, December 30, 2013

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 28, 2013

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 27, 2013

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

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

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

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

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

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

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

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

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

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. 

Thursday, December 12, 2013

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

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. 

Sunday, December 8, 2013

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

Friday, December 6, 2013

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. 

Wednesday, December 4, 2013

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.

Sunday, December 1, 2013

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.