Sunday, January 26, 2014


Day 17
A. Press 1 rep Max

170- pr. Felt good went for 175 but it hardly moved off my shoulders

B. Weighted Chin up 1 Rep Max

79, Back was sore from c2b the other day but I felt pretty good about this

C. Power Clean 1 Rep Max

235- I think I've done 245. It took me multiple attempts though. I was feeling great warming up but then I got 235 on bar and just got in my head. When I finally did it, it's when I just walked up to the bar without thinking and did it. I was pulling it plenty high, even at 245 but wasnt dropping under it at all.

Thursday, January 23, 2014


Day 16
A. EMOM 12 min 1 Power Snatch + 3 OHS @ 60% 1 rep max

135- I didn't know if it was supposed to be 60% of tsnatch or ohs. Not bad. Wristes hurt but that was only issue

10 Roudns for time
10 Power Snatches 95lbs
10 Calorie Row

19:55. Started of fast and died quick. Lower back and grip were a struggle on the snatch. Rowing was fine at 1 pull per calorie but I should have returned quicker on the row.


Day 13
A. Every 30 Seconds for 20 Reps 1 Jerk at 75% 1 Rep Max

195- seemed yarded then it should have. Shoulders pretty tough

B1. 3 Power Snatches at 155x5-Rest 1 Minute

First two rounds were not touch n go but were after that. I don't think was warmed up enough. 

B2. 15-17 Toes to Barx5-Rest 4 Minutes

For Reps and Calories
In 3 Minutes
1 Min Max Effort C2B Pull ups
5 Clean and Jerks @ 185
Remainder of time Row as many cals as possible
Rest 5 Minutes

55, 32, 26, 33, 26

This was terrible. I had hardly eaten or slept so I took some per workout thing gnc had given me. I felt like I was going to explode the entire time. My heart was beating out of my chest after the c2b's. I think it was was mainly sleep, nutrition, supplement issues i just couldnt catch my breath.

Monday, January 20, 2014


Day 15
A1. 20 UB Box Jumps 24 inchesx5-Rest 1 Minute

No problem

A2. 20 UB KB Swings 70lbsx5-Rest 3 Minutes

Went unbroken. Not to bad- just mental after rep 15

B. Tempo Good Mornings 3 seconds down 3 seconds up 4-6 repsx5-Rest 2 minutes
C. Barbell Glute Bridges 15-20 x5 Rest two minutes

Did both of these at 115. It was all too easy. I should have gone heavier but they are new movements to me. 

Row 1k
Rest 10 Minutesx3

3:25, 3:34, 3:30

My ass hurt so bad. Went to fast on the first one and then suffered on the second. I should have been at 3:30 on all of them.


Day 14
A. 10 Rep max TnG squat clean (Heavier than last week.

185 (kinda) I dropped after my 9th rep on the way down. I was regripping and the bar slipped. I would have been able to do the last and my grip didn't go out. It just slipped. They felt pretty good. I had to keep my head in it and struggled to keep my chest up on the squats part

B1. Deadlift 5x5-Rest 2 minutes

315, 345, 365, 385, 395. I thought I would get to 405 but I just didn't have the strength

B2 Bench Press 5,4,3,2,1- Rest 2 minutes

195, 205, 215, 225, 230

I was really tired today. Thursday's are rough because I coach in the morning so I'm up early and end up working/ working out late since I don't get to office early.


Day 12
A. EMOM 10 Min 3 Push Jerks 

205- pretty hard- shoulders tired from the start

B. Power Snatch Clusters 3.3.3x5 Rest 30 seconds Rest 2 Minutes

150. I think I could have snatched more but I was struggling to hold on when bringing it down

7 Shoulder to OH @ 155
15 Box Jumps 24 inches

4 +7. My head was not in this at all. It was early in the morning and I just didn't push myself enough. Shoulder were tired but it was really metal.

Sunday, January 12, 2014


Day 11
A. Back Squat 6x2@ 80%. Rest 2 minutes

265-no big deal

B1. Push Press 6-8 Reps x5 Rest 1 Minute
B2. 1 Minute Max Effort Row for Calsx5 Rest 1 Minute

Did all push press at 165. Push press we pretty hard. Did 8 for the first 3 set and then 6 reps. Was hard to stay tight and have a powerful drive because I was still out of breath from the row.

Calories: 27, 26, 25, 24, 25

10 rounds for Time
10 KB Swings 2 Pood KB
10 Box Jumps 24 inches

12:00. I was totally exhausted before I even started this portion. I was able to maintain unbroken on everything but my middle/lower back was killing my on the last 4 sets of kb's. I probably could have gone faster on the box jumps but I was trying to pace them so I could maintain in the kb's. My transitions were a little to long on the last 3 rounds- I should have picked up the kb quicker.

Saturday, January 11, 2014


Day 10
A EMOM 10 minutes 3 squat snatches @55% 

This was pretty easy.  Middle/lower back was a bit tight toward the end but no big deal

B 5x5 Front Squat, Rest 2 minutes

205, 215, 225, 235, 250

I was pretty happy with this. I think I could have started a little higher and gone a little higher on the last set. I was creeping forward as it got heavier do to core stability/strength.

C. Push press 5,5,4,4,3,3,2,2,1,1 rest 2 minutes 

165, 175, 180, 180, 185, 190, 195, 200, 205, 215

This was very manageable. My biggest struggle was tying them together. as it got heavier (185ish) it took me longer to reset and do the consecutive reps.  I would have liked to have been able to start my "dip" as i brought the weight down but i needed to rest in the rack and get tight again.

+ 6 sets
5 Thrusters @155
10 toes to bar
15 box jumps rest
4 minutes between sets

Total Time 25:45

Round Times: :56, :53, :55, :53, 1:00, 1:04

I was able to do everything unbroken. The difference in the last two rounds was a) i screwed up 2 box jumps, and b) i the last round i screwed up 2 box jumps and i slowed down on the T2B because i got tired and did not string them together after my 6th rep. I stayed on the bar but i spent more time hanging.

Shoulders/legs were a little tired on the Thrusters but overall not an issue.

Wednesday, January 8, 2014


Day 10 
A EMOM 10 minutes 3 squat snatches @55%

115. These were fine but my lower back was done from the beginning. I should have taken a rest day from the start. I was pretty much worthless. I started the rest of my workout which included front squat and really struggled so I just did the class workout:

3 rounds; 15 pull-ups, 20 kbs (53), 25 wall balls

This was super hard too. My back was totally smoked, walking was awkward. 

Tuesday, January 7, 2014


Day 9
A. Eastblish 10 rep max TnG squat clean 


I tried 185 but only got 7 reps. I should have been able to do it. I pretty much gave up. Made me angry. 

B. Good Morning 6-8 reps x5 rest two minutes


Not sure what I should have done for weight?  I don't think I've done heavier good mornings. 

Will do metcon on Saturday. 

Monday, January 6, 2014


Day 8
A Deadlift 5,4,3,2,1 - Rest 2 minutes

330, 345, 365, 385, 395

I did this in the wrong order so I did dead lift last and I was really rushing at that point cuz I was running late. So I didn't warm them up at all and I didn't rest the full 2mn. They were ok but we're hard. Trying to remember to use the legs and not all back. 

B Back Squat 5,4,3,2,1 -Rest 2 Minutes

285, 295, 305, 315, 330pr

I was happy with this. Had to fight to stay upright on the last few and was pretty slow on the up but it went well. 

C Press 5,4,3,2,1 - Rest 2 minutes

125, 135, 145, 155, 165 (pr?? Maybe?)

This was good. I was feeling strong and focuses today. 

Sunday, January 5, 2014


Day 7
A. Power Snatch to a Max

170, felt like I should ave done 175 but just kept squatting
B1. Power Snatch 5 reps @ 135 rest 1 minute x 5
B2. 12-15 Toes to bar rest 3 minutes x 5
This was pretty fun. Did everything unbroken. Grip was a little hard on the snatch but other then that the snatch was fine. T2b was harder, did 15 until the last round when I dropped off the bar at 12 and then did 3 more. I was able to keep the t2b quick for the first 3 rounds but mt kip slowed down after about 8reps in the last 2 rounds. Grip was tough too

Row 500m x5 @ 85 rest two minutes 

1:41,1:42,1:43,1:45, 1:46

I went too fast in the beginning. I wanted to be around 1:45 but just seemed to be moving faster. I have poor body awareness with rowing and can't tell the difference in my pacing without staring at the screen. Nothing particular hurt in the row.

Have been sick too so rowing kinda sucked and I felt a little dizzy/off balance on the snatches.

Thursday, January 2, 2014


Day 6 
A. 5x3 weighted pull ups 

53lbs for all sets. Pretty tough. 

B. 1 jerk every 45 Seconds @ 85%, 20 reps

215lbs, a little hard to lock out at the end but all in all pretty good and strong. 

AD 30 seconds on
30 seconds slow spin for 30 minutes

I tried to go as hard as I could without blowing my legs up. I did a pretty good job of pushing hard but not exploding. Overall I was pretty happy with my performance and pacing. Not sure how to measure it on that AD.