Sunday, August 30, 2015


6x2 back squat at 295

Harder then it should be but ok

100 t2b for time


This was hard for me. I started with 5's and made it through 30 but then totally lost my lip. Did mainly singles for the rest of it with a few doubles hers and there. First 25 in about a minute. Maybe went out to fast. 

A bit sore from last two days. Especially shoulders. 


Day 2
A. Clean to a tough single not a true max


Missed 265. Caught it but didn't stand up. I felt really good. Maybe could have hit my pr or more but not pushing it. Came foward and got in bad position on the squat

B. Drop to 80% preform 6 singles Rest 90 seconds btwn singles

205 felt good. Focused on an upright catch and staying upright. My pull is good right now. 

C. EMOM 10 min 3 Clean Pulls 1 second pause at the top of the knee all @ 185lbs

Yup- pretty good. 

Was supposed to do this:

5 sets
10 Power Cleans 135lbs
10 Burpees
10 Cal AD AFAP
Rest 2 min btwn sets

Tuesday, August 25, 2015


Day 1
A. Back Squat 6x2 @ 290lbs Rest 2 min btwn sets

Ugly, coming forward a lot. 

B. Zombie Squat 4,4,4 ,2,2,2 @ 185 for the sets of 4 and 205 for the sets of 2 focus on chest up

This went surprisingly well. Stayed fairly upright, did an extra set at 205 by mistake. 

Sled Push 100M empty sled AFAP NO STOPPING
Rest 10 minutes

:26 when I got phone out of pocket. Not really sure real time. Didn't slow down until last 15m or so. 

Same on second. 


Day 16
A. Back Squat 4x4 @ 330lbs Rest 2 minutes btwn sets

I only did 2 reps my last set. My form was getting so bad I was basically doing good mornings about 1/2 way up. I probably should have cut down the 3rd set too. I think I may have been able to finish but also may have fucked up my body. Not pretty but overall felt ok considering. 

B. Push Jerk to a Heavy Single Drop to 85% and Preform 6 singles

255 for a heavy. Missed 265- stupid

Then 215 for the singles. Although I did the last 3 as a triple. 

This is all I did. No more time today. 

Was supposed to do this stuff too:

C. Push Press 3x3 Rest 2 minutes btwn sets
Toes to Bar 
Power snatches 95lbs
Rest 10 minutes

Tuesday, August 18, 2015


Day 15
A. Back Squat 6x2 @ 295lbs

This was hard. My body is kinda tired

Row 5k For Time

19:52 little under 2:00/500m pace. Was fine. Mid back got sore on last 1000m

Monday, August 17, 2015


Day 14
A. Hang Power Clean 8 singles @ 80% 1rm


B. Hang Power Clean Clusters Rest 2 minutes btwn sets Rest 20 seconds btwn reps

215 kinda sloppy. Feet not moving at all
215 squated 4th rep

C. 50 Deadlifts for Time 315lbs


All sets of 5. Rest may have been too long but I didn't want to get les then 5 per set. I probably should have been a lot faster. Hamstrings rather tight but back felt surprisingly good. 

Thursday, August 13, 2015


Day 13
A. Back Squat 5x5 @ 310lbs Rest 2 minutes btwn sets

Hard but totally doable. Never questioned if I was going to get a rep or anything. Struggle to keep my chest up when I bounce out of the bottom but then correct it as I come up 

30 min EMOM
Min 1 10 GHD sit ups
Min 2 10 Toes to Bar
Min 3 Row 125 afap 

Shit was hard. Abbs on ttb- this was really only issue. 

Wednesday, August 12, 2015


Day 12
A. Back Squat 6x2 @ 295lbs Rest 2 minutes btwn sets

Yup- only rested a mn

B. Double Barrel Front Squats 6, 6, 6, @ 155lbs 4, 4, 4, @ 175lbs

Yup- I think these are good for me. Good to train me to keep chest up. 

Chest to Bar Pull ups
Power Snatches 95lbs
Rest 10 minutes


This was terrible. I'm just very fatigued. Took a lot of breaks. Only did it once because I suck at life. 

Sunday, August 9, 2015


Day 11
A. Back squat 6x6 @ 295lbs rest 2 minutes btwn sets

Yup, may have done 7 sets. 

Row 2k 
Rest 1 minute
Try to keep the same pace for all 3 rounds

Rest screwed up with Luca. All were about 8mn. 

Friday, August 7, 2015


Did class wod with Jim

Each person does:

800m run
30 c+J135
800m run
75 wall balls
800m run
50 bupees 

24:15 is when I finished. Jim showed up from run a little later. My back was super sore/tight from yesterday. Really slowed me down a lot. Wallballs were really slow because of it. Still finished everything before Jim got back from run each time. 


Day 10
A. HPC 6 singles @ 80%

205 heavier then 80 I think?

B. Hang Power Clean Clusters rest 2 minutes x5 Rest 20 secnds btwn reps


There were fine, a little slow getting my elbows around. My left hamstring is a little bothersome and I don't want to fuck it up so I didn't go heavier. Could have done a little more though. 

3 Rounds for Time
15 Calorie Row
15 Deadlifts 315lbs
15 Box Jumps 30"
Rest 1 minute btwn rounds


Row was ok. all DL rounds started with 5 and then 3's and 2's. BJ's were slow but ok. 

Most break on the DL. 

Tuesday, August 4, 2015


Day 9
A. Back Squat 6x2 @ 295lbs Rest 2 minutes btwn sets

B. Bulgarian Split Squat 8-10 Reps @ 95-115lbs Rest 90 seconds btwn legs x4

135 x10
135 x9
135 x8
135 x8

Hello Ross eat your donuts

C. 200M Farmers Carry for Time 100lb dumbell each hand Rest 3 minutes x3

Nope! Not working out enough right now to let myself get that frustrated. 


10 sets
10 GHD Sit ups
10 Toes to Bar
10 Calorie row AFAP
Rest 90 seconds btwn sets

1:22 t2b so hard after ghd
2:00 singles on t2b, slow row

Head hurts, out of breath, feel like dying, hot, abs and mid section are done. Yup