Sunday, November 30, 2014


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



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

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. 

Monday, November 24, 2014


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

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. 

Sunday, November 23, 2014


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. 

Friday, November 21, 2014


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 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

Wednesday, November 19, 2014


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. 

Tuesday, November 18, 2014


Day 2
A. Power Snatch 3, 2, 1

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


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

Monday, November 17, 2014


Day 1
A. Power Clean to a Max


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


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


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. 

Saturday, November 15, 2014


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


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. 

Friday, November 14, 2014


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


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


Pull is hard

15 min Z1 row


Wednesday, November 12, 2014


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


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. 

Tuesday, November 11, 2014


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. 

Sunday, November 9, 2014


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

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. 

Saturday, November 8, 2014


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


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


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. 

Friday, November 7, 2014


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


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


B3. 7 Muscle ups x4 Rest 3 Minutes


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


Wednesday, November 5, 2014


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


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

Sunday, November 2, 2014


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)


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%
Rest 3 minutes


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


Day 11
A. Snatch 10 Singles @ 80% 1rm -Rest 90 seconds

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

Did at 175 which is about 10lbs more then 80%. It was easy but felt good

B. 1 1/4 Back Squats 8-10 Reps x3 Rest 2 minutes

225 x8
225 x9
225 x8

These were ok. Was coming forward a little. Really trying to focus on keeping vertical and chest up. I think the weight was appropriate. 

C. Snatch Pulls 3x3

225 for all. I think they were pretty good

Deadlifts 225
Chest to Bar Pull ups

Good, grip was tough. Broke up deadlifts once each round to save my grip. Pullups got hard. Mainly a grip issue. I did a few fast singles at the end.