Tuesday, June 30, 2015



Day 2
A. Clean Pulls 3,3,3,2,2,2 Rest 2 minutes

225 x3
245 x2

Staying lighter and videoing. Trying to pull More vertical instead of around my knees and then back. Pull doesn't look very good today. Hamstrings are pretty tight from yesterday too. 

B. Squat Clean 10 Singles @ 245lbs-265lbs Rest 2 minutes btwn attempts


I just hit my dick so hard with the barbell, 2 times in a row. I'm not cleaning any more today. My dick can't take it. Not sure why that's happening but it's no bueno. 

Really struggling today. A bit preoccupied with work and stuff. Not really strong. Hard to stand up the squat. 

C. EMOM 10 Min 3 Hang Squat Cleans @ moderate load

Nope, my dick hurts

D1. 15 KB Swings 70lbs Rest 10 Seconds x5
D2. 12-15 Reverse Hypers Rest 2 minutes x5


Did 15 for all the hypers. 
Figures a good way to do hypers with the bad around the base. Used purple. Hard on mid back, as it is supposed to be

Ran at track about 3 hrs later 

Run 400M @ 85%
Rest 2 minutes x6


Hamstrings very tight. I'm slow. Other people on track and clock was off to side so timing was exact. I defiantly got slower as I went. 

Monday, June 29, 2015


Day 1
A. Back Squat to a Heavy single 

Failed 365 twice. Oh well 

B. Drop Down to 80% and Prefrom 3x 6-8 rest 2 minutes btwn sets

285 x8
285 x7 
285 x6

My hips are so tight, I think i have mobility issues.... Hahaha. Kinda feel like passing out toward the end too. Pretty ugly. 

C. Front Rack Bulgarian Split squats 4-6 Reps 2 Seconds down 2 second Pause 2 Secodns up 1 second pause at the top Rest 90 seconds btwn legs x5 each leg 

95 x6  takes to long. I'm cutting rest to 1mn
115 x5
115 x5 
115 x5
115 x4

Not sure if the weight is hard or if the movement is hard for me. Hard to stay upright, feel in hamstring. 

1 Minute AMRAP
5 Squat Cleans 135lbs
10 Wall Balls 
Remainder of Minute AMRAP Cals on AD
Rest 3 minutes

5 cals
13 cals. I went harder but not that much harder. I don't think that thing counts cals correctly
8 cals, hips GE and int tired on squat
9 cals- hips hips hips
8 cals
8 cals 

This was fun.


Ran 2.7 miles with Jo. Wish she was more like a 4 miler. 

Sunday, June 28, 2015


Did this first thing on Saturday morning:

Row 500M @85%
Rest 30 seconds
AD 40 Cals AFAP
Rest 5 minutes


I may be screwing up the clock. I dunno. First time my not be right, seems to fast. Maybe 4:05?? I didn't start on an even clock so I may be off, and I'm kinda dumb. Hamstrings are tired on row. AD just sucks. 


Day 16
A. 2 Split Jerk EMOM @70-80% 1 rep max 8 minutes

225 pretty good 

B. EMOM 10 Min 3 Muscle ups

Haven't done mups in a while. Kinda hard but unbroken of course 

C. Eye Jerks 5x5 rest 2 minutes stay light


Jo says I don't lock out very well and I need to punch the ceiling. 

D. Split press 5x5 rest 2 minutes stay light

115 for all

Row 500M @85%
Rest 30 seconds
AD 40 Cals AFAP
Rest 5 minutes


I was rushing so I only related 2mn, out of time. Will redo metcon tomorrow

Thursday, June 25, 2015


Day 15
A. Work up to a 1 Rep Max Clean

265 no issue

Tried 277 twice. I caught it both times and squared about 1/2 way up but couldn't complete it. 

B. Banded Clean Pull 3,3,3,1,1,1 rest 2 min btwn sets

Didn't do

C1. 10 Banded KB Swings 53lbs red band rest 1 minutex6

Yup- no problem

C2. 10 Box jumps 40" Rest 3 minutes x6

Yup- better then last week. Was able to stay in one place without taking a step for some of them

Was supposed to do a metcob too but not enough to time. 

Tuesday, June 23, 2015


Day 14
A. Back Squat to a heavy single 


Didn't feel strong. Tried 365, didn't get it. 

B. Drop down to 75% preform 3x8-10 rest 2 minutes btwn sets


Not real strong 

C. 4-6 one leg split
Squat x4 rest 2mn

95 x6
95 x6
95 x6
95 x6

D. 400M Farmers Carry for time 100lb Dumbells

12:36 fuck that 

10 Box Jumps 24"
10 Thrusters 115lbs
30 second AD (suppose to be sled push)
Rest 4 minutes

1:15 17cals
1:15 17 cals
1:15 not sure on cals. Didn't turn display on

Hips tired but not a big effect on me besides the AD. I feel them a lot on the thrusters but they aren't slowing me down. Fighting through. 

Sunday, June 21, 2015


Workout at cabin:

KB snatch 70

Everything was fine but it got hard to bring the kb down, it was rough on the low/mid back. 

100 sit-ups 
100 push-ups 


GG qualifier Workout

10mn AMRAP
5 hang squat cleans
7 bar facing burpees 

8 + 3

Fast through 6 rounds then my mid and low back really started slowing me down. Should have done more for sure. Oh well

Thursday, June 18, 2015


Day 11
A. EMOM 1 Squat Snatch till failure start at 165lbs add 5lbs every minute

Got 215 missed 220 but should have had it. 

B. 2 Split Jerk EMOM @70-80% 1 rep max 6 minutes

225 pretty solid

C. Eye Jerks 5x5 rest 2 minutes stay light
95, 95, 95, 95, 95

Pretty good. My back foot isn't totally straight. Never noticed that before. A little wobbly. 

D. Split press 5x5 rest 2 minutes stay light
95,115,115, 115 

Little wobbly but ok

Row 500M @85%
Rest 30 seconds
AD 40 Cals AFAP
Rest 5 minutes

4:00ish?? Clock fucked up first round
3:46 my hamstrings and hips are tired. Row at about 1:46 average
3:54 1:51 average on row. 

I need to leave. Have Ashley and Andrew coming for dinner. 3 rounds instead of 5

Tuesday, June 16, 2015


Day 10
A. EMOM till Failure 1 Squat clean start at 205lbs add 5lbs every minute

Got to 265 some were pretty ugly. Catch was bad. 

B. Banded Clean Pull 6,6,6,3,3,3 rest 2 min btwn sets

Green bands on rig in back 
135 x6
135 x6
135 x6
185 x3
185 x3
185 x3

I don't think I do these right. Don't know how much weight I should be doing. 

C1. 10 Banded KB Swings 53lbs red band rest 1 minute x5

Easy, should use bigger band

C2. 10 Box jumps 40" Rest 3 minutes x5

Can't bound at all. I'm taking a step and then jumping from two feet. About :40 each set I think. 

Wall Balls to a 12ft Target
Rest 5 minutes

3:48 missed a couple wall ball, slowing down. I'm tired, I'm just struggling to push myself hard lately 
 3:52 sucks

Have to jump off the ground on every WB. Burped got pretty slow. 


Day 9
A. Back Squat to a heavy Single 


It's easy but I cannot do more. One day, it will happen. 

B. Drop down to 70% and preform 3x12 rest 2 minutes btwn sets

255 but really hard for the past 4 reps of each set. Im coming really far forward on the way up.  A little frustrating. It's ok

C. Barbell glute bridges 6-8 reps rest 2 minutes x5

235 x8
255 x8
275 x6 now I feel it in my hamstrings. Ouch, left hamstring
275 x8 little better, less pain
275 x8 not to bad

Did not do metcon. To many people, not enough space

Monday, June 15, 2015


Ran sprints with Jo and Sarah

400m relay so improbably rested about 3mn in between. 


Then 800m slow together. 

I am so slow. Right Calf is so tight. I used to be faster but I suppose I am much stronger and I haven't run sprints in about a year, so.... I guess it's ok. And it's nice out so fuck it

Friday, June 12, 2015


Day 8
A. Front Squat 5x5 @ 80% 1rm


Yup- kinda hard at end. Trying to stay upright but it's difficult for me. Struggle with wrists/tricep flexibility. Hard to hold upright. 

B1. 10 Thrusters AFAP @ 135lbs Rest 30 seconds x5

:22, :22, :22, :24 came forward on one and it fucked me up, :22

B2. 10 Bar Facing Burpees AFAP Rest 30 Seconds x5

:24, :20, :19, :20, :19

B3. 75 UB Double Unders AFAP rest 5 minutes x5

:58 (3 attempts), :40, :40, :60 (2 attempts), :40 

Row 20 Seconds AFAP
Rest 2 minutes

Didn't do the rowing sprints. Ran out of time.

Thursday, June 11, 2015


Day 7 
A. Push Press 6-8 reps rest 2 minutes x5

185 x8
185 x8
185 x8
195 x6
195 x4 

B1. 15 Chest to Bar Pull ups for Time Rest 1 minute x5


All unbroken. Hard to hold on last round but did it. Lost the butterfly on last 5 reps

B2. 15 Burpees For time Rest 2 minutes x5

All :25


10 Rounds for Time
100M Row
6 GHD sit ups
30 ft HS Walk


Rowed all between, 1:40/1:45
Ghd were easy
All handstand walks unbroken besides the first. 

Transitions were a little slow. Takes time to get into the rower and the Ghd. I probably took about 15sec between Ghd and handstand walks so I was ready to go unbroken. 

Felt good today

Wednesday, June 10, 2015


Day 6
A. Work to a Max in the Complex 1 Clean pull + 2 Squat cleans

255 decent. My catch isn't very good. 

Missed last rep of 265. Just not good enough pull at that point. 

B. Deadlift 5x5 Rest 2 minutes btwn sets

335, 355, 355, 355, 355

Felt ok. Could have done more but taking it easier on hamstring. Doesn't hurt but very tight. 

C1. 10 Banded KB Swings purple Band + 35lb KB (try to swing to eye level) Rest 10 seconds x5
C2. Max Distance Standing Jump in 3 consecutive jumps Rest 2 minutes x5


AD 30 Seconds AFAP
Rest 2:30 seconds

21, 23, 18, 16, 16

My quads- so tight. 

Monday, June 8, 2015


Ran 4 miles

Lower legs are a little bothersome. Trying to stretch a bit

Saturday, June 6, 2015


Day 5
A. Back Squat to a Heavy single

Failed at 375 

B. Back down to 70% and preform 3x10

This was hard but whatever 

C. Barbell Glute bridges 8-10 reps

225 x10 for 5 sets

Never know if I do these right. Never feel too hard. Just painful

For Time
30 Cal Row
30 Bar Facing Burpees
30 HPC 135lbs 

Row was good in the 1500+ range
Burpees were probably a little slow but I was pacing. 

Clean were ok but I couldn't bounce of my hips real well, was slower because I brought to top of knew with quick reset each time. 


I didn't mean to drop on the last one but the bar slipped out of my hands. It shouldn't have. Just slipped. Didn't need to let go. 

A little frustrating that Trivis' time was 5:10. I should not be slower then him on anything other then strict overhead movements

Wednesday, June 3, 2015


Day 4
A. Zombie Squat to a Max

275 easy

Failed 285 got in bad position and didn't have time to fight it. It was a quick drop coming out of the bottom 

AD 20 Minutes for Max Cals

360 total

96 0-5mn
180 5-10mn
263 10-15mn
360 15-20mn

Just those damn hips/quads 

Tuesday, June 2, 2015


Day 3
A. Push Press to a Max

Missed 240. I was fast but somehow I through the bar over my head quickly

B. Weighted Pull up build to a Max
Missed 88

C. 100 Chest to Bar Pull ups for Time



For Time
Double Unders


Burpees where slow. Hips and hamstrings tight and slow

Monday, June 1, 2015


Day 2
A. Squat Snatch to a Max

215 felt easy but kept missing 225. It was
High enough but it was a little forward and I wasn't getting under it. 

B. Deadlift to a Max


Couldn't do 445 got it off the ground but no more then a few inches. 425 easy. 

30 Squat Snatches for Time 165lbs


This sucked. Did 10 in 1:04 and then suffered through the rest. Hips tired the whole time on the squat. Back/pull got tired on last 10. still waking up about 4:15 so this doesn't help.  All good though. Not stressing about it.