Monday, December 30, 2013


Day 5
A. Work up to a 3 Rep Max Push Press

205. Tried 215 and got 2 but couldn't lock out the last one. 

B. 10 OHS OHS 115-155x5-Rest 2 minutes

115, 125, 135, 145, 155

Not to bad. Worst part was my wrists. 

20 Min AMRAP
20 KB Swings 2 POOD
20 Jumping squats 45lbs
400M Run

4 + 282meters 

It was all pretty taxing but I don't think that their was one part that was the worst. Legs got slow between the row and jumping squats. My row slowed down a lot from around 1:45 the first round to 1:57 the last round.  My grip was a struggle on the kb's. I went unbroken on the first, and then 10,10; 8,8,4 on the last two. 

Monday, December 23, 2013


Day 4
A. 1 Squat Clean +7 Front Squatsx5-Rest 3 Minutes

185, 195, 205, 215, 225- failed on 5th squat. 

Cleans were pretty easy but wasn't making good contact with the quad. Kinda pulling from the hip. Staying upright and stabilizing my mid section was the hard part on the squats. 

B. Clean Deadliftx5 Rest 20 seconds btwn reps Rest 3 Minutes Between sets

275, 315, 315, 295, 295

I had to go down in weights. I wasn't able to maintain my clean form or grip, they started turning into regular dead lifts and I was raising my hips to fast. My grips was a BIG struggle. 

2k Row For Time


Rowed about 1:42-1:45 for the first 1000 but then dropped to around 1:52-55 for the second. My hamstrings were done. I was tired but i really felt like I was just lacking the strength for a powerful pull. 

Thursday, December 19, 2013


Day 3
A. Deadlift to a heavy Single

405. Tried 415 but didn't get more then a few inches off the ground. 

B1 30 Second AD for Calories-Rest 1 minutex7
B2 10-12 Toes to Bar-Rest 1 Minutex7

Total time was 17:27 if that matters. I have no clue how far I went or how to measure the AD cuz that gauge sucks. 

I went hard and consistent on the AD. Better then I've done in the past, for sure. My quads were worked and my chest/shoulders were tired too. 

The t2b weren't too bad. Did 12 reps the first 3 rounds and then 10 the last 4. My grip held fairly well but the last 2 rounds got kinda slow after the first 6 or so. I was able to go all unbroken though. Mainly just hips/abs getting tired on these. 


Day 2
A. Back Squat to a heavy single

325.  Failed at 335. Probably should have tried 330 first. I really think I can do more on a better day. 

B. Build up to a 3 rep TnG Power Snatch Max

155. Did 2 at 165 then dropped the bar at my hip on the 3rd. Grip failed me

7 Power Snatches @135
30 Double Unders

4+ 3. Nothing particularly hard or specifically slowed me down. Just tired. Did first 5 of 1st round unbroken. Did 3-4 unbroken on the other rounds and then singles.

I think nutrition was a big hindrance today. I hardly ate anything all day and just felt overall tires and weak. 

Monday, December 16, 2013


Day 1
A. Press 1 Rep Max

165. 5lb pr

B. 20 Sets of 5 C2B Pull ups for time

10:24. My grip was shot and my lats were totally worked from doing 70 c2b's 2 days ago. Maybe I did need a rest day but this was still 3mn better then the last one I did it. 

C. 10 Sets of 10 KB Swings for Time

7:31. I thought it would be quicker but I was pretty tired at this point. My grip was the major issue. I was surprised my lower back didn't slow me down until the last 2 sets.  The first 5 rounds were pretty quick rest but the last 5 were a lot longer. All in all, not to bad. 

Sunday, December 15, 2013


Ran 60 mn at recovery pace- pretty slow.  Easy. Not sure how far I went. 


A. Weighted pull-ups, 3x 10 w/ 3mn rest

Did all w/ 20lb vest. Grip was terrible and dropped of bar twice on last round. 

B. hang square clean thrusters 5x 3. 

Did 185 for all. Thought I would climb higher as I went but the last thruster on all was barely doable at 185. 

C. 22mn emom. 1st- 7 c2b, 2nd- 3-5 tng power cleans. 

Pulls were no big deal until the end when my grip went. The power cleans were much harder then last time and the one I only got 2 on my grip went and I dropped the bar. The last round of 5 was all singles. 

I was really tired and light headed with a headache through this. My stomach has been messed up so I've been crapping a ton. I think I'm probably low on nutrition because of this. Also really struggled with grip, I got a small rip in my hand but it was pretty bloody which made the bar slippery and didn't help me grip problem. 

Saturday, December 14, 2013


10 x 400 meter sprints. 

Lost the times on my phone but they were all between 1:05-1:08. Except my 4th round which was 1:11. Everything felt pretty good beside a little slow and tired from eating shortly before running. 

Tuesday, December 10, 2013


Day 17
A. Press 5/3/1

65, 85, 95 x 17

B. Split Jerk1 Every 30 Seconds for 20 Reps @ 80%

Not bad at all. Shouldn't tight- need to stretch more

C. 5 Weighted Dipsx5 -Heaviest Possible

45, 53, 62, 58, 58

These weren't to bad, I thought I would be able to get the 62 on the later sets but I was struggling to lock it out on the last rep so I went down to something I could complete.  


Day 16
A. 5/3/1 Dead lift Deaload

155,195, 230 x 18

B. 5/3/1 Back Squat

125, 160, 190 x 17

Air Dyne 10 Minutes for Max Distance or Calories


The lifting was easy, wasn't really sure how hard I was supposed to go since it was Deload.  I'm sure I could have done more on last sets. I paced the air dyne pretty well and stayed real consistent. My quards/hamstrings were slowing me down and my shoulders/chest was really tight. I noticed that the difference between using my arms not is pretty minimal, I think I need to use them more.  

Sunday, December 8, 2013


Day 15
A. Build to a 1 Rep Max Power Snatch

175, felt tight and sloppy

B. Build to a 3 Rep Max OHS

225 wrists hurt a bit but all in all was good. 

Row 30 Minutes For Max Meters

7495. Middle back and butt tight. Started around 1:53 pace but died to 2:00 by the last 10mn was able to keep it at about 1:57 for the last 400 though. Hard to keep constancy from one full to the next. Average overall pace was 1:58/500m

Friday, December 6, 2013


Day 10
Row 30 Minutes @ 2:15-2:30 Pace

6475 meters

Easy, hamstring a little tight, forearms kinda tight too. 


Day 13
Run 400M
Rest 2 Minutes
Stay Consistent on these. At the end
10 Burpee Penalty for any + or - 3 second deviation

1:07, 1:05, 1:04, 1:04, 1:06, 1:15 (think this is wrong??), 1:07, 1:09

Burpees- check

It was just a hair less then 400 on the track I ran on. Lower back was really worked after. Besides that, lactic acid build up and slightly out of breath but all in all, not to bad. 

Wednesday, December 4, 2013


Day 14
A1. 1 Weight Pull upx5-Rest 1 Minute

62 on all reps- hard

A2. 3-5 Bench Pressx5 Rest 1 Minute

185 x 5, 205 x 5, 215 x 4, 213 x 3, 215 x 3

EMOM 20 Minutes
Min 1: 7 Chest to Bar Pull ups
Min 2: 3-5 TnG Power Cleans at 185

3, 3, 5, 5, 5, 3, 4, 5, 4, 4

This went better then I thought.  my grip got tired on the c+j and but no major issues with my back or anything. I should have done 5 on the first few rounds but I thought it would all be harder. 

Monday, December 2, 2013


Day 12
A. 5/3/1 Press

120, 135, 150

Got 150 x 3

B Split Jerk 1 Every 45 seconds for 20 Reps @ 80%

Pretty easy at 200. Should have gone heavier. 

C1 Weighted Dips Build to a Max


C2. Take 70% of Max and Perform 2 Minute AMRAP

8 @ 70lbs

Dips was pretty hard. No idea how many I should have been able to do but 8 was all I had. 

All in all, today was pretty easy for me and no issues to speak of. 

Friday, November 29, 2013


A. 5/3/1 Deadlift

290, 325, 365

Failed on my fourth rep at 365. I was struggling with grip too. 

B. 5/3/1 Back Squat

230, 270, 300

Failed on my fourth rep at 300. Just hard

In 4 Minutes
20 KB Swings
15 Front Squats @135
Row remainder of Time for Cals
Rest 3 Minutes
Score is Cals Rowed

41, 25, 23

I feel apart after the first round. I went all unbroken on the first round and and pulled hard on row. After that I went unbroken on all the kb's but broke the front squats up- it was hard for me to keep my hands on the bar which was part of the reason I kept breaking them up, I think my forearms were just getting really tight. 

All in all it wasn't that bad, I think my head wasn't really in it. I was at a gym in Fargo and kinda working around the other people there. 

Wednesday, November 27, 2013


Day 10
Row 30 Minutes @ 2:15-2:30 Pace

6475 meters

Easy, hamstring a little tight, forearms kinda tight too. 


Day 10
Row 30 Minutes @ 2:15-2:30 Pace

6475 meters

Easy, hamstring a little tight, forearms kinda tight too. 

Tuesday, November 26, 2013


Day 9
A. 3 Squat Cleans + 3 Front Squats x6-Rest 3 minutes

175, 185, 190, 200, 205, 215

Got through them all. Squats were the hardest. Starting coming forward a little and middle back got pretty tired by the 4th set. Wasn't really sure where to start/end for weights but this worked out well. Last set was very difficult. 

6 Rounds
10 Burpees
10 Box Jumps 24inches
10 Power Snatches 95lbs
Rest 6 minutes

1:26, 1:26, 1:17, 1:21, 1:19, 1:16

Fun, burpees were fast and made a difference in the times. My first two round the burpees took me about 20 seconds, then I picked up the pace to about 16-17 seconds for the burpees. Box jumps seems slow, I was struggling rebounding- I screwed up a couple and tripped which on all the 1:20+ rounds. Snatches were ok and unbroken, back was a bit tired. I struggle hook griping and doing them quick, after the first round I skipped the hook grip. 

My back, legs, chest were all really tight and tired going into my workout today. Totally felt my legs from yesterday during the squats/cleans. 


Day 8
A1 2Weight Pull upsx5 Heaviest Possible Rest 1 Minute

45, 65, 55, 55, 45

I struggled with the weighted pull-ups. Didn't know how much weight to do. 

A2. Bench Press 5,4,3,2,1- Rest 1 Minute

185, 200, 215, 230- fail, 225-fail

Felt pretty good. Jumped up to high at the end, I failed on 230 on 2 after putting up a decent fight for it.  Then lowered to 225 and tried for 2 missed the 2nd. 

EMOM 15 Minutes
3 Squat Snatches @ 135

Tried to do this at All around 1pm and was really struggling to snatch 135. Just felt totally off and unstable. Maybe because I had t eaten yet. Did it again at CFM around 4 and it was fine. Missed one rep around minute 11 but besides that all were touch and go and pretty solid. 

Mid/low back seems to always be the issue when I get tired. It's what I feel first when my body starts to get fatigued.  

Saturday, November 23, 2013


Day 7
A. 5/3/1 Press

110, 130, 145

Not to bad but could not get more then 5 on last round. 

B. Split Jerk Rest 20 Seconds Between lifts Rest 3 minutes

185, 195, 205, 225, 225

Missed my last one. Felt pretty good overall. A little slow getting to total lockout. I would get really close but then had to stabilize and press a little at the end. 

Row 250M AFAP
Rest 3 Minutes

47.6, 47.4, 47.5, 47.6, 50, 47.7, 48.2, 49.4, 49, 48.3

Stayed at about a 1:33 pace. Mental game, I was kinda tired but could have pushed through a little more at times. I probably could have gone faster the first couple if rounds. 


Day 6
A. 5/3/1 Deast lift

270, 310, 345

345 was really hard for the last 2

B. 5/3/1 Back Squat

220, 250, 285

Not to bad but tries for 6 on the last set and failed

AD 2 Minutes All Out
Rest 5 Minutes

AD sucked. I can go hard for about 20 seconds and then die quick. Quads supper tight on AD. 

Thursday, November 21, 2013


Day 5
A. 1 Snatch 135-155 Every 45 
Seconds for 30 Reps 

155 for all of them. No big deal. 

B. OHS to a 5 Rep Max

155 and then I stopped. I was hanging issues with my right wrist. It started yesterday. 

30 Minute row @ 2:30-2:45 Pace

6004 meters. Almost exactly a 2:30 pace. Hard to go that slow and in not consistent. I would look down and be anywhere from a 2:20-2:40 pace. Middle back and hamstrings got a little tight even though it was all very easy. 

Tuesday, November 19, 2013


Day 4
A. Hang Squat Clean the Thruster Rest 20 Seconds btwn lifts rest 3 min between sets x5

155, 175, 190, 200, 205

B. 3 Weight Pull ups x5

53, 35, 35, 35, 35

10 Squat Cleans @ 135
15 Box Jumps 24
20 KB Swings
Rest 5 minutes


Thrusters weren't to bad, hang cleans were easy and good. Last little press out was hard as it got heavier. Overall pretty happy with how these went, loosening up my shoulders prior would have helped. Struggled driving it off my body. 

Started too heavy on the pull-ups. 35lbs was a struggle at the end. 

First round was all unbroken but cleans were kinda slow touch n go. Hamstrings tired on the cleans. Quads on the box jumps. 

2nd round: 5 cleans touch and go and then 3 and 2 (this was my slowest round of cleans). Quads/hamstrings on the cleans and box jumps were an issue. Then I was just tired on the kb's

3rd round:  did all quick singles and it was similar in time to my first round. Back/hamstrings/quads= issues. Box jumps were really slow due to quads. Kb's 10, 5, 5 really felt it in my lower back. 

Monday, November 18, 2013



For Time
25 Chest to Bar Pull ups
25 Fronts @ 165
25 Chest to Bar Pull ups


Rest 15 Minutes

Row 2k For Time


Pull-ups were hard. I think it was mainly my hips that were getting tired. Felt like I should have done better. I have no idea on how to pace so I end up feeling like I could so faster. 1st round of pull-ups did 10, 10, 5. 2nd round did 5 and then mostly 3's. Front squats were ok. Did 10 and then 5's. should have just done more, I could have.

Row was ok but hard, hamstrings got tired. Didn't have a whole lot left at the end. Tried to pick it up for the last 500m but was only at about 1:50 pace. 

Friday, November 15, 2013



A. 5/3/1 Press
105, 120, 135 this got hard quick

B. Split Jerk 5,4,3,2,1 Rest 2 minutes
185, 205, 225, 245, failed at 265 

15 Burpees
5 Bar Muscle ups
Rest 3 Minutes
Looking for consisten times on each round


I don't know what my deal was. None of this made my body feel that tires but it was like I forgot how to do bar muscle ups. In the longer rounds- I would do a few and then just loose all ability. 

Thursday, November 14, 2013



A. 5/3/1 Deadlift
250, 290, 325 back and hamstrings pretty worked

B. 5/3/1 Back Squat
205, 235, 275 kinda hard

C. 7 Fronts Squats Taken from Ground @70 1rm x5 Rest 3 minutes

#190 not bad, unbroken. 

250m Row
Rest 1 Minute
30 Second AD Sprint AFAP
Rest 1 Minute
250M Row
Rest 6 Minutes


1st row of each round as at around 1:40 pace, second row was a bit slower.

Monday, November 11, 2013


60mn Row

12808 meters

Workout didn't go as planned. My middle back was the issue. It was starting to cramp within the first 10mn. So I stopped for 30-40 seconds every 10mn to roll it a little. I know that wasn't how the workout was designed but I would not have completed it otherwise. When I would start rowing again during any of the 10mn periods my pace was about 2-2:04 but by the last 3-4mn if the 10 I was down to about 2:10-2:15 and back was super tight. Also, found it hard to breath- maybe because of tight back/abs??

I struggled keeping a consistent pace for more then a few pulls at a time. 

I wasn't even that tired after. Don't get me wrong- it sucked and I was worked but my back limited me from pushing as hard as I should have.

Saturday, November 9, 2013


Deadlift 225#


Hspu- not an issue. Unbroken and legit

Deadlift- terrible. Broke up the 21 once, 15 3x, 9 3x. I rested to much and my movements were just slow. I was really tight going into it. It wasn't that my hamstrings or back was getting tired. I was just getting tired and out of breath. 

squat clean 135#
ring dip


Squatting up killed me, weak legs. My cleans felt pretty good but overall I felt weak.  I shouldn't have needed to break up the ring dips as much as I did. I also struggle with kipping ring dips. I hardly kip until I'm burnt out and have to. 

Thursday, November 7, 2013


Row 1k for time @100%
rest 15 min
x3 (no pacing)


Hamstrings smoked. Back and shoulders very sore going into it. 

Wednesday, November 6, 2013


A. 1 set amrap unbroken chin ups

26- lame, I've done 35 ish before. Grip

B. 20 sets of 5 unbroken CTB chin ups for time

13:17 - grip

For time:
Row 250m
15 kbs 2 pood
25 burpees
15 kbs 2 pood
Row 250m
rest 12 min exactly
x3 sets
(all performed at 100%, no pacing)


Grip on kbs smoked. Torn hands didn't help. 

Monday, November 4, 2013


A. Front squat; build to a max


B. 1 set amrap unbroken wall balls

68- bullshit. Just gave up, didn't plan on it. I should have done at least 10 more. I just dropped it without thinking about it. Anger

3 min airdyne for max calories

1.2 - whatever that means on our airdyne


20 min amrap:
20 thrusters 135#
20 chin ups
20 burpees

3 + 8


A. Power snatch; build to a max

B. Hang power clean; build to a max


C. 20 power clean and jerk for time 165#


For time:
50 du
10 burpees
40 du
10 burpee
30 du
10 burpee
20 du
10 burpee
10 du
10 burpee


Wednesday, October 30, 2013


A. Back squat; build to a max


B1. strict press; build to a max


B2. Weighted chin up; build to a max


C. Split jerk; build to a max

245- should have done more. I wash rushing at this point

D. 100 hspu for time (first 50 must be strict, second 50 kipping…give
me splits for both)

Strict 4:58
Total: 10:43

Saturday, October 26, 2013


5 sets @60, 70, 80, 90, 100% (show me how you perceive differences in
intensity of mixed work)
10 squat clean 135#
15 burpees
Run 400m (give me 400 split and overall work split for each round)
rest 4 min bw rounds

C&B. 2:22
400. 1:58
Total:  4:20

C&B 2:07
400. 1:52
Total: 3:59

C&b. 1:43
400. 1:49
Total: 3:32

C&b. 1:45
400. 1:46
Total: 3:31

C&b. 1:34
400 1:54
Total: 3:28


6 PM

A. Squat clean; build to a max

245 pulls where good. Rounded back and struggling with the catch and squat up

B. Deadlift; build to a "tough" single *don't find a "true" max unless
you are REALLY feeling it

385- seems really hard

C. 30 muscle ups for time


Deadlift 315#
Box jump 30" (regional standard 2011)

No clue- I was working off the class clock and pat forgot so he stopped it while I was on my round of 15. I got really pissed and walked out. 315 dl's were really hard, not sure if I could have completed it. 

Tuesday, October 22, 2013



150 reps

I got 27 better then last time but still think I should have gotten 5 or so snatches at 165. I got done with last 20 burpees with 40 seconds left but by the time I switched the weights- time was up. 

Snatches at 135 were kinda slow- just got tired. Burpees were surprisingly hard. My hips have been problematic and getting tired. 

Monday, October 21, 2013


Oct. 21- 5pm

"Skills filming:
- pistols squat - 6 reps alternating from both side and front view
- bar muscle up - 3 continuous reps
- TnG box jumps on 20/24/30 inch box for 7 reps each
- hs walk attempt for max distance
- L-pull up, 2-5 unbroken reps, full range of motion
- L-sit on rings - accumulate 1 set max time (feet must be above hands
with a perfect body line
- moderate weight turkish get up on both sides
10 min airdyne for max calories

Not sure what the display is on the airdyne at Cfm tells you but it was a total of 3.4.  Everything got tired. 

I'll email the videos. 

Thursday, October 17, 2013


AM - 11:30
10 rounds for time:
10 toes to bar
10 ring dips

Abs/hips smoked by 4th round of t2b. Hard to string them together. Dips hard by 5th round. Did lots of quick singles on both movements. Need work on t2b. I'm fast for the first 30 or so and then I always fall apart. 

PM - 6pm
A. Power clean; build to a max


B. Drop to 90% of A and perform amrap in 8 min

15 (6 were unintentionally squat cleans). 

Cleans were terrible. Dropped one. For was way off. Felt weak. Maybe from doing met on earlier??

Tuesday, October 15, 2013


AM- did at 12pm
Run 3k for time on track (give me 400m splits for each round)

Timer on phone- phone died. Lower back tight

PM - 6pm
With a 10 min countdown clock:
Row 2k
Amrap double unders in remaining time
(start at 50 double unders if you row a sub 7 min 2k)

7:23 row, 101 dbl unders 

Back tight, hamstrings tight. Started at a 1:43 pace and really died off by the end to 1:55ish pace. 

Monday, October 14, 2013


A. Squat snatch; build to a max


B. Drop to 77% of A and perform 20 reps for time

4:40 @ #145 (squat snatch)

Hips/legs super tired. Haven't really squared much in the last few months because of hip injury. Low back got tired too. 

3 rounds for time:
25 kbs 2 pood
25 burpees


Hips/upper quads worked on both kbs & burpees. Grip went on last round of kbs