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