141231

Day 2
A. Squat Snatch to a Max

205

Missed 215 3 times. First time was close. Second 2 were not. I little forward and a little tired in the low back. 

B. 5-6 OHS x5 Rest 2 minutes 3 seconds down 3 second pause at the bottom fast up 1 second Pause at the top

135 x6

155 x5

155 x5

155 x5

155 x5

I'm a little wobbly and forward in the bottom but mainly a shoulder and wrist issues. Both hurt. 

C. 3x3 Snatch Pulls to the hip rest 2 minutes

Did these at 95. Work in progress. 

+

AD 3 Minutes for Max Cals
Rest 12 Minutes
x3

74-  30 first mn, 20 second mn, 24 last mn

71- more even this time. 23 first mn, 23, second mn, 25 last mn. Picked it up at end. 

71- same splits as previous round. 

141230

Day 1

Did front squat the other day 

B. Split Jerk Clusters 2.2.2.2 x5 Rest 20 seconds between reps Rest 2 minute btwn sets

225

225

225

235

245

Bicep hurt on last one. Didn't feel great but no misses. A little lose in the core on the catch. 

+
15 Min AMRAP
15 KB Swings
15 Toes to Bar
15 Calorie Row

5 rounds, slowed down on t2b at the end. Took longer rest. All the rest wast pretty much the same. All kb's unbroken, t2b 8,7 with a few singles at the end. Row 1 stroke per cal, had to reset machine each time. Kept going back to meters in the beginning. Pull got tired on t2b and grip was hard too. 

141229

North vs South Gym Comp

20 mn AMRAP

50 wall balls

50 dbl unders

40 box jumps

40 toes to bar

30 chest to bar

30 Burpees

20 cleans 145

20 jerks 145

10 snatch 145

10 mups

291

Was tired and didn't do well. Not happy with this at all. Not sure it's worth redoing. I should have done better though. 

141227

Started Programing but then did comp class:

5,4,3,2,1 front squat

265,275,285,295, failed for 1 at 305. 

295 for 2 was easy, surprised I didn't get 305. Maybe should have tried again. 

As a team of 3:

90 clean and jerks at 185

90 snatches at 165

45 muscle ups

We did all singles on the lifts. This was pretty easy, I should have done alone. I did 30 of the 45 MU's, all in sets of 5, this was probably the best I've done on 30 mups, especially after the other movements. 

141226

Day 15
For Time 
5-4-3-2-1
Clean and jerks 225
30-25-20-15-10
Wall ball tosses

16:23

WB unbroken. Straight from c&j to wall balls but long rest after wall balls. Lots of rest in clean and jerk. All squat cleans. No misses

Rest 10 minutes
3 Rounds for time
10 HPC @ 185lbs
10 Toes to Bar

8:48

HPC 3,3,4 every round. These were pretty good 

T2b first round 5,5; second 5,2,1,1,1; third unbroken 

My pull is very tired. Grip is shot too. 

Rest 10 Minutes
For Time
2k Row

7:36

Felt great for first 500, 1:47 pace. Felt like shit middle 1000, 2:00 pace. Picked it up for last 500 and ended last 200 at about 1:37 pace. Hamstrings and forearms are done. 

 

Total: 51:50?? (I think)

141223

Day 14
A. Power Snatch to a TnG Triple Max

175 but I squated the last. 

I can regularly do 175 for 3 and I planned on doing more today but my body is tired and hurt pretty bad. I put 185 on to see how it would feel but I just did 1 and my shoulders don't want to do more today. 

+
For time
20 Muscle ups
100 Power Snatches
20 Muscle ups

18:39

First set of mups took 2:30, snatch took  12mn, another 4mn for second set of mups. 

Was pretty happy with this. My mups were pretty solid and in sets of 5,4,3 for both sets, which I was happy about. 

I keps the snatches slow. Sets of 5. I probably could have sped these up but still keps sets the same. I didn't really time my rest. Was tired today. 

My grip was actually fine diring the workout. I felt it after in my forearms but didn't notice during with is impressive for me. 

141222

North/South Gym Comp

150 dbl unders

30 thrusters (95)

100 dbl unders

20 thrusters

50 dbl unders

10 thrusters

7:12 

Did first set of dbl unders unbroken; broke the 100 into 50,25,25 I think, maybe did 50 unbroken? Can't remember. Got a little more tired in these then I thought figured I'd go all unbroken but I got pretty tired. At least I planned the breaks and didn't screw up. 

Broke the first set of thrusters into 10,10,10. Second was 10, 6, 4. Thirst was 6,4 I think. I should have been able to do all 10's. This was a little mental, but also tired hips/leg. 

141220

Comp Class

As a team, one partners works while the other rest. Except Burpees are alternating. 

Matt Stock and i partners 

50' unbroken handstand walk

40 Burpees

40 back squat at 225 

40 Burpees

40 dead lift at 225

40 Burpees

40 hspu (strict)

40 Burpees

40 c2b

Time was 16:13 I think. Can't remember when we started. May have been 15:13

Handstand walk was fine

Did the back squat as set of 20. I didn't want to have to clean the bar up again. Last 8 were kinda slow but they were fine

Did 5's on the dead lift. Probably could have done more but I didn't see a point. 

Hspu were fine. Did all 5's and 3's. Got a little slow at the end but no big deal. I did more of these then Matt

Did 5's for the c2b. Probably could have done 10's at least to start but didn't see a point at the time.  Transitions on this should be so quick that it shouldn't matter but looking back we didn't transition fast enough and it was the last thing so no need to save energy. Probably should have done bigger sets. 

141219

Days are off because of gym comp

Day 16

70 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

7 + 28

Felt good today. Pushed at the end to get some extra reps but felt steady throughout. 

141217

Day 13
A. 12 Min EMOM 1 Power clean @ 95% 1rm

235

These were all pretty bad. I don't feel like I was slamming my hips but my feet didn't move back at all and every one except my warm up and 3rd rep were squat cleans. 

B. Push Jerk 5x5 rest 2 minutes

185, 195, 205, 205, 215

I should do more next time. Jerk felt pretty good. Bicep hurts a little but not during work, in between sets. 

C. 4-6 Front Squats 4-6 Front Squats 3 seconds down 3 seconds pause 3 seconds up rest 2 minutes x5

165 x5

165 x5 I start inching forward with my chest which put more weight in wrists/biceps. Doesn't help. Need to keep chest up

165 x4

165 x4

T spine tight, biceps hurts a little. Just trying to stay tight and chest up. 
+
30 Min Z1 AD

I took a 40mn run instead of AD. Felt good to get outside even though it's cold, miserable and dark at 4pm. 

141216

Day 11
A. Push Press 1 rep every 30 seconds for 30 reps @ 60% 1rm

145

Felt good

2k row

100 cal AD

100 burpees

20:21

Rowed about a 7:20 2k, hamstrings were tired, forearms/bicep too

AD was standard- sucked. About 5-6mn

Burpees slow but continuous- 7mn ish

141215

Gym vs Gym Comp

Snatch ladder:

155,165,175,185,195,205

1:50 took my time but missed 205 on first try, then got it. 

8mn AMRAP

30 snatches #75

30 pull-ups

30 snatches #95

30 pull-ups

30 snatches #135

128 fairly happy with this. Felt like I was in control the whole time until the last few reps. Paced it well for me. 15 and 15 on first set of snatch. 7, 5's and 3's on second set of snatch. Singles on last set

Did 10's for first set of pull-ups. Can't remember what I did for second set but it was in control, didn't burn out. 

141213

Comp class

Partner workout

50' UB handstand walk (30 burpee penalty if fall)

6 pull-ups, 4 C2B, 2 bar mups

80' Walking lung with 155/105 on back

6 pull-ups, 4 C2B, 2 bar mups

80' Walking lung with 155/105, front rack

6 pull-ups, 4 C2B, 2 bar mups

80' Walking lung with 155/105, over head

12:05 total time. Hard to say where this stacked up with rest of the teams because people started at different times but in guessing it was the fastest or close to it. 

I did everything unbroken except I dropped the bar with 1 lung left in oh position. Then I failed once and then go it. Just struggled to stand up without dropping it at that point. 

I felt good about this. Was happy I could get through the pull-up,c2b, mups as one set all 3 times. 

Jo didn't get the handstand walk so I got a little extra rest but I think I was probably the fastest overall individual, I think tony was the only other one to go unbroken but I'm not sure if he got has handstand walk. 

141212

Day 12
60 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

6 rounds + 20 cals. 

I think this was above 120bpm. I was pretty tired after about 30mn. Row and ad were conversationals and transitions were slow and easy but the movements themselves where kinda taxing. Especially the weighted stuff.

141210

Day 10
A. Power Snatch to a Max

185

Snatch 195 3 times but all squat. Shoulders and bicep hurt. Low back tight and I'm tired 

B. Every 30 seconds for 30 Reps 1 Power Snatch @ 135

Felt good. Form felt good

+
20 min AMRAP
10 Deadlifts @ 315
15 Box Jumps 30 Inches
30 Calorie AD

4 + 45 (20 cals int ad on 5th round)

Box jumps were ok but slow. Hips got really tired. Deadlift weren't horrible. Started well with a set of 4 or 5 and then whatever I could after that. Singles at the end. Just two sets in beginning. 

141209

Day 9
A.12 EMOM 2 Power Cleans @ 85% 1RM

205. Really focused on moving my feet back. They were ok. I'm hitting my hip more then my quad. Think I'm pulling with my arms some

B. Split Jerk to a heavy Single

245 missed 255 twice. First one I didn't dip deep enough and second one my change of direction was slow. My bicep is to angry to spend more time in from rack position

C. 4-6 Front Squats 3 seconds down 3 seconds pause 3 seconds up rest 2 minutes x5

Doing back squat to let my bicep rest.

225 x5 seems hard. Haven't back squatted in a bit

225 x5 struggling to stay back and chest up.  May be cuz I'm a bit tired to. Just seems hard. 

225 x5

225 x4

225 x4

+
5 Rounds For Time
15 Cal Row
20 Toes to Bar
40 Double Unders
Rest 1 minute BTWN Rounds

1:48 

2:10 t2b bad. Hips/pull

2:20 hip

2:25 hip

2:30 hips

My t2b went to shit. Last round I did 5,3,1,1,1,1,1,...

141208

North vs South gym comp

2000m row

10 DL at 1.5 bw 

Rest 2mn

21-15-9

Wallball 

SDHP-75

Total time was 14:02

Grip schewed me on sdhp. Mentally slowed down on last few sets of wall balls. Needed to push through. 

141206

Comp class-

Clean and jerk conga line-

Did 245 easy, missed 265 a few times. I felt like I was close on my first attempt. I started coming out of the squat to quick and lost it on the way up because I never fully caught it and settled in to a good position. 

Open workout 13.??

3,3,6,6,9,9.....

Clean and jerk and t2b

Got 95 reps, I think that was 5 reps into round of 18. I should have had a few more reps. I mentally slowed down on my last set of t2b. All sets prior of t2b were in 1 or 2 sets and all c&j singles. 

141205

Day 8
50 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

5 rounds + 13 cals

Yup. Not bad. Grip got a little tired on snatches but not a big deal. Curious what my heart rate would be if I wore monitor

141203

Day 7
A. 4-6 straight leg Romanan Deadlifts 5 Seconds up 1 second pause 3 seconds down 3 seconds pause rest 3 minutes x5 

275 x5

275 x6

275 x5

275 x4

275 x5 

Hard to keep mid section tight and straight. Grip hard too. 

B. Push Press 3,2,1 Rest 2 minutes btwn sets

215 x3

225 x2 failed my second rep of the first attempt but then did it again right away and got it 

235 X1

This was all pretty good for not warning up. This hurts my bicep when bringing it down

+
10 Rounds for Time
Row 500M
3 Muscle ups

25:20

Not bad. Row between 1:55-2:00 for the second half. First half closer to 1:52. All mups unbroken. Little transition time between Rower and mups but right back on rower after. 

141202

Day 6
A. Power Snatch 3,2,1, 3, 2,1

175 x3 actually did this 2x because squated 

the last rep

185 x2 squated second rep

195 squat, did this 3 times. All squats

165 x3

175 x2

185 X1 squat. Tried twice, squated both 

Wtf-just not happening today. 

B. 4-5 Seated Behind the Neck Press Snatch Grip 3 Seconds up 1 second pause 3 seconds down 1 second pause rest 2 minutes x5

65 x5. Not hard except pushing from bottom

65 x5

75 x5

75 x5

75 x5

+
For time
50 Shoulder to OH @ 185 (From the Floor)

9:15 This was difficult. T spine rather tight. Front rack position was shit. Locking out was hard.  Did- 10, 5, 5, 5, 5, 5, 4, 4, 3, 2, 2

141129

Long comp class workout with partner:

5mn clean and jerk max: 255

5mn floor to oh @ 95lbs: I did 45

4 500m row: rowed at 1:45-1:50 no rush

9,7,5 squat cleans and mups: only got 9 cleans in 2:30 ran out of time. 

5mn max c2b: I got 28

5mn max strict hspu: i got 20

150 wall balls

300 dbl unders

150 thrusters at 95

150 burpees

Broken up evenly with Liz. Took about 25mn

141130

Day-

A1. 15 Chest to Bar Pull ups AFAP x4 Rest 1 minute

:17, :17, :18, :17

A2. 15 Burpees AFAP x4 Rest 2 minutes x4

:27, :25, :25, :25

Out of breath after burpees but no issues besides that. 

+

Row 500M @ 85% rest 2mn

x8

1:47, 1:46, 1:47, 1:47, 1:46, 1:46, 1:46, 1:45

Struggled with strike rate/ breath. A breath every stroke is to much and a breath every 2 strokes isn't enough when rowing at 27ish strokes per mn.  Last thought rowed at less powerful 31 spm and breathing was better. 

141123

Day 5
A. Power clean 3,2,1

225 x3

235 x2, second was squat clean

245 X1

Tried 255 after but didn't get it

B. Split Jerk 3,2,1

245 failed on third

245 x3 fairly easy. Planned on this being 2reps

265 X1 failed 1 and then got it on second try

C. 6-8 Front Squats 3 seconds down 3 second pause 3 seconds up x5

185 x6 this was hard. Am I being a pussy?

185 x5 going down in weight

175 x6

175 x5 fuck these are hard

155 x5

Really struggle to keep my chest up. Rounding forward and collapsing chest and elbows in.  

Need at start at low weight next time. 

+
4 Sets @ 100%
Row 250M
15 Over and Back Burpees
10 HPC @ 135
Rest 4 minutes BTWN Sets

2:42

2:51

2:47

2:46

My pull was shit. Hamstrings and back were tired. Did all the cleans in 2 sets. 5 and 5 or 6 and 4. Row was all in low 1:30's for pace. I did better with a slower stroke rate but more powerful pull. Form on cleans was terrible. 

Didn't feel great today. Just felt like my lifts were all off in form. 

141122

Comp Class

A) 2rep max depth hspu.

I didn't measure but it was pretty deep but still easy. Gets to a point of being kinda stupid because it's so deep. Should have done max reps at a depth or something. Not sure what this did for me. 

B) 30mn EMOM; 1C&J @135, 1 snatch, 5 burpee pull-ups. 

This was pretty easy. Kept all rounds at about 30 seconds and never got to tired. Took my time on the burpee pull-ups. 

C) 3000m partner row. 1 rows while the other holds kb's.

I dunno what our time was. Nick was rowing pretty slow in the beginning. My grip went fast. Started holding for like 2mn and by the end was doing 30-45seconds. I rowed at 1:30-1:35 when I was rowing but always got to rest, never more then about 350m at a time. 

I kinda see why you haven't had me do comp class yet. It wasn't a great workout for me and didn't really work on anything hard besides grip. My typical workouts are harder then this for me. But I'm sure there will be other days that I really struggle with the comp class. It was fun to workout with others for a change though. 

141121

Day 4
40 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

4 rounds + 20cal on AD

No issues here. Would be interested to see whAt my heart rate was. Does this seem about right? First 2 rounds were 9mn, 3rd and 4th were 10mn

141119

Day 3
A. 6-8 straight leg Romanan Deadlifts 5 Seconds up 1 second pause 3 seconds down 3 seconds pause rest 3 minutes x5 

275 x6

275 x6

275 x6

275 x6 

275 x5 cannot hold on any more. Grip is an issue. Low back a little tired too but not terrible. Feel it in hamstrings. 

B. Push Press 5,4,3,2,1 Rest 2 minutes btwn sets

205 x5

210 x4

215 x2 missed 3rd. Bicep hurts pretty bad

Missed 225 on first try

Need to lay off shoulder and bicep for today. 

+
10 Rounds for Time
10 Box Jumps 24 inches
10 Pull ups 

6:27 had to break up pull-ups in 7th round. 

141118

Day 2
A. Power Snatch 3, 2, 1

175

185

195 pr 

Right shoulder and knee a little strange. 

B. 3 Snatch Pulls 3 Second Pause @ top of knee x5 Rest 2 minutes

195, 195, 195, 195, 195

This was good. 

B. 6-8 OHS 3 seconds down 3 second pause 3 seconds up rest 2 minutes x3

135 x8

135 x6

135 x6

Holy shoulder stability. Right should hurts and bicep not happy. 

+
For Time
100 Cal AD
100 WB Tosses
100 Deadlifts @ 135
100 Double Unders

18:30

5:00 ad- quads

5:00 WB - shoulders

7:10 DL- ouch. Low back. 10, 5,5,5.....

1:20 dbl unders- stopped at 50,50 tired

141117

Day 1
A. Power Clean to a Max

245 

pulled 255 a few times but didn't catch it. I could have squat cleaned it but power wasn't happening. Couldn't get elbows around quick enough. 

B. Drop to 90% and Perform 8 min AMRAP of Power cleans

@220

27 + 1 squat clean and 2 fails. Felt ok, my pull went to shit, low back got slow and tired. 

+
4 Rounds For time
Row 500M
20 KB Swings 2 pood
Rest 1 minute in between rounds

2:26

2:44

3:00

3:00

Grip really hard. Had to break up the kb swings after the first round. Hamstrings and quads- lactic acid build up on row. 

Didn't pace first round. Not sure what I was thinking. 

141115

Day 20 
A. Hang Squat Snatch to a Max

205. Missed 215 a bunch. Struggle catching with right arm. Buckle by elbow in the catch. I feel like I should snatch a bit more weight then I do. I feel like I should be snatching 225 or 235

B. Drop to 75% and Take 8 singles Rest as needed

155 easy and quick. 

C. Snatch Balance 2,2,1,1

205,205,225,225

Kinda slow in the drop

+
For Time
Row 100 Calories
100 Chest to Bar Pull ups
100 Burpees
100 Double Unders

24:00. Wow- shit was hard. Grip was really tough on the c2b- 5's through 93 then singles. Burpees in 15 and 10's. Dbl unders 39 and 61

5mn on row, 9ish on c2b, rest on burpees and a little time on Dbl unders. 

141114

Day 19
A. Back Squat As many Reps As Possible @ 295

12 just kinda tired and weak today. Didn't have the eye of the tiger. Did 16 last week. 

B1. 25 KB Swings 2 Pood - x5 Rest 1 Minute

1,1,1,1,1

All unbroken. Grip really hard, better then last week

B2. AMRAP Strict toes to Bar-x5 Rest 1 minute

12, 8, 7, 8, 8

Grip and pull

B3. 7 Muscle ups x5 Rest 3 Minutes

7

4,3

4,2,1

4,3

4,3

Pull is hard

+
15 min Z1 row

Yup

141112

Day 18
A. Tempo Defecit deadlift 4-5 reps 5 seconds up 3 seconds Down 1 Second Pause x5 Rest 3 minutes

295 x5 feel hard today. Maybe not warmed up enough

295 x5

295 x5

295 x5 bi videos this. I didn't realize how much I was rounding my back. Need to drop hips a little lower I thing. Going down in weight and focusing on straight back. 

275 x4. Not sure how much better that was. Hmmm.....

B1 15 Power Snatches for Time 75lbs x4 Rest 0 secconds

:40

:35

:38

:37

B2. 7 Power Snatches for Time 155lbs x4 Rest 4 minutes

1:50 terrible, snatch/hips are so slow

2:06 missed one and redid it. Slow 

1:50 a little better

1:52 took almost 20sec after set of 15

Low back was very tired on this and after. Not looking forward to 100thrusters. 

+
100 Thrusters For time @ 95lbs

8:28 not happy with that. 2:30ish I was at about 45 reps. That's almost what my Fran time is! That's bullshit. I really struggled. My squat was hard and slow, shoulders tight and low back hurt. 

Did 15 reps to start, then 10's until 75 then 5's 

Shit was hard.  Though I guess I can't really compare it to a Fran time or something else becauseI was pacing it way differently. Either way- felt like it should have been a lot faster. 

141111

Day 17
A. Squat Clean 8 Singles @ 85% 1RM

215  felt pretty good. Low back and hips a little tired from the other day but overall this was good. First pull and form felt pretty solid.  

B. Front Squat 5x5 (5lbs Heavier than Last Week)

255 hard but doable

Had some grip stuff to do too but I ran out of time. 

141109

Day 16
A. Snatch 8 Singles @ 85% 1RM Rest 90 Seconds

11111111

Missed one forward. Trying to focus on pulling my knees out of the way. 

 

B. 1 1/4 Back Squat 6-8 Reps x3 Rest 2 minutes

245 x6 for all. Felt pretty good. Coming a little forward as I get tired. I feel the weight transfer to the ball of my foot after a bounce out. 

C. Snatch Pulls 3x3

225. Better then usual. Need to keep weight more on ties instead of curling them up. And need to keep chest up. 

+
For Time
10 Rounds
10 Deadlifts 225
30 Doubles Unders

14:45 - 

all dbl unders were unbroken once I started. 

Did 6,4 for the 1-7 rounds of do

Strung a few together on round 8 and 9 then mostly singles on round 10. Probably the most fatigued my low back had been. 

141108

Day 15

At 9:15:

3 partner relay. 20mn amrap. 9 cal row, 6 box jump overs, 9 thrusters at 95. 

6 rounds. Easy and unbroken. Obviously. 

At noon:

A. EMOM 12 min 3 Hang Squat snatches @ 65% 1rm

135

Not great but did it ok. Felt like I was catching it forward. Not sure if it was because I was pulling up more instead of back or if it's cuz my shoulders are tight from this mornings thrusters. 

B. Snatch Balance 5,4,3,2,1 Rest 2 minutes

165, 175, 185, 205, 225

Could have done more. I wasn't very fast though.y drop was pretty slow. 

C. OHS 3x3

Tried 245 and dropped my last rep. My right shoulder is not happy with this movement. I don't think I should do more ohs's today. 

+
For Time
50 Chest to Bar Pull ups
50 Wall Ball tosses
50 Box Jumps 30inches
50 Wall Ball tosses
50 Chest to Bar Pull ups
50 Wall Ball tosses

20:17

Felt pretty good about this. Was well paced. Did the first set of c2b as 10,10,10,5,5,5,5. Second set was 5'd and then singles. All the wall balls were 15,15,10,10. Box jumps were slow but steady, I can't bound 30" bjs in a workout like this. 

141107

Day 14
A. Back Squat As many Reps As Possible @ 295

16.2. Pretty happy with this. I tried the other day and only got 8. I was defiantly coming forward toward the end but I'll take it. 

B1. 25 KB Swings 2 Pood - x4 Rest 1 Minute

25

18,6

18,6

25

B2. AMRAP Strict toes to Bar-x4 Rest 1 minute

10,7,7,7

B3. 7 Muscle ups x4 Rest 3 Minutes

6,1

4,3

4,2,1

4,2,1

Really struggled with grip today. Not sure why so much. I guess this was more reps then the previous times I've done this. Those extra reps did me in

+
15 min Z1 row

Yup

141104

Day 13
A. Tempo Defecit deadlift 4-5 reps 5 seconds up 3 seconds Down 1 Second Pause x5 Rest 3 minutes

295 x5 kinda hard

295 x5 hard. 

295 x5 yup

295 x4

295 x4

Tired and kinda light headed so far today. 

B1 15 Power Snatches for Time 75lbs x5 Rest 0 secconds

:34, :34, 36, :32 breathed more, :34

B2. 6 Power Snatches for Time 155lbs x5 Rest 4 minutes

1:20, 1:26, 1:20 faster transition,1:28, 1:36

Nothing specific hard on this. Just power output. Felt slow on the 155's. 

+
150 Wall Ball tosses for Time
EMOM 20 Double Unders

9:58

Just feel low on energy today. Maybe it's a food thing. I only had 6 eggs and toast so far today. 

141102

Day 12
A. Squat Clean 10 Singles @ 80% 1RM

1,1,1,1,1,1,1,1,1, 1

B. Front Squat 5x5 (5lbs Heavier than Last Week)

250

1, 1, 1, 1

Dropped my last rep. 

C1. Hang UB for 40 Seconds x4 Rest 10 Seconds

All unbroken

C2. 200M Farmers Carry For time 2 pood Each hang x4 Rest 3 minutes

1:50 2 breaks

1:50 2 breaks

2:05 3 breaks

2:20 3 breaks held up by traffic too

+
Row 30 seconds @ 100%
x4
Rest 3 minutes

173

170

167

167

These were hard. I'm tired. Biceps and grip very tired.