Wednesday, September 30, 2015


Day 9 
A. 6-8 reps 1/ and 1/4th Front Squats rest 2 minutes x5 

155 x8
155 x8
155 x8
165 x7
165 x6

I think I should do a lot more weight but this is hard to complete. I'm very tired today, didn't sleep much, Luca woke up a lot and then woke up at 4:45. 

B. Banded Leg extensions 18-20 reps rest 2 min x3 

Yup- but this is stupid. I feel it for the last 7 reps each time. Hard to keep bands on feet. End up putting it under my foot and turning foot out. I boycott for 1 year. 

+ EMOM until failure or 160 reps 
20 Wall Ball Tosses 


I stayed unbroken until the 6th set. Then broke up. Should have finished the 160 but I miscalculated my rest, wasn't thinking. I still did the last three but they were into the next minute. 

 + EMOM until Failure or 105 reps 
15 Burpees to a 6" target

Missed last minute by a rep or two. Shoulders/chest tired. 

Monday, September 28, 2015


Day 8 
A. Squat snatch to a heavy Double 

195, missed second at 205. Got under it but my shoulders are really unstable today. 

B. 5x3 Pause Snatch Pulls 1 second pause below the knee 1 second above 1 secon mid hip rest 2 min btwn sets 

All at 185. Pretty decent. Need to keep weight on ball of foot and not lift toes. 

+ 2 min AMRAP 
10 Deadlifts 315lbs 
10 Box Jumps 30" 

1 + 8
DL unbroken first round and then fell apart on dl

Rest 2 min 
3 Min AMRAP 
10 Hang Power Cleans 155lbs 
10 Burpee Box Jump Overs 24" 

Hpc were really hard for me. Surprisingly hard. First set unbroken but slow

Rest 3 minutes 
4 Min AMRAP 
10 Power Snatches 75lbs 
10 Toes to Bar

3 rounds. Not to bad

My mid/upper back was pretty worked for the metcon. Grip too

Friday, September 25, 2015


Day 7 
A. Squat Clean to a Heavy Double 

265 pretty solid. Didn't try another double. Don't think would have gotten second rep was pretty hard. Tried 285 2x, got under it but it's smashing me down on the catch

 B. Double Barrel Front Squat 3-4 reps rest 2 min btwn sets x5 

195 x 4 for all sets

Shit is hard

1 Min AMRAP 
Row 250M 
Toes to Bar 
Rest 3 minutes x4

5, 1:28ish pace row, 41 s/s
5, 1:31 pace, 40 s/s
5, 1:25 pace for 150m, then 1:30, 47s/s
2, 1:35 pace. 39s/s

This exhausted me. 

Wednesday, September 23, 2015


Day 6
A. 15 min Shoulder mobility 

B. 3 Push Press + 2 Split Jerk rest 2 min x5 complexes 

215 doable. 2nd push press was hard on each round. 

10 Min AMRAP 
10 Push Press 155lbs 
10 chest to Bar Pull ups
10 4" Defecit HSPU

3 +10

First round was fast. Then shoulder got very fatigued. C2b were all unbroken. First set of everything was unbroken. Then had to start breaking up shoulder stuff. 

Monday, September 21, 2015


Day 5 
A. Reverse Lunges front rack 20 steps rest 2 min x5 

Did all with 155. Felt ok. Front rack got hard at the end. 

+ 22 min AMRAP Min 1 15 Wall Ball Tosses Min 2 10 Burpees

Yup- shit got hard but I held on. I slowed down the burpees so I wasn't too out of breath and recovered during my set. Toward the end I broke the wallballs into 8/7. It took longer but I wasn't as taxes. My shoulder were super tired on wallballs. Still struggling to recover. 

Saturday, September 19, 2015


Day 4
A. Squat snatch to a heavy triple 

175 x3. Left grip was only problem but got it. Tried 185 but really rushed my 3rd rep because of grip and missed last rep. Should have had it. 

B. 5x1 Snatch Pulls to top of knee with 3 seconds pause. video and make sure knees are in correct position rest 2 min between pulls 

I did these at 205 and rested 1mn. Felt pretty good about getting my knees back but need to remember to keep my weight on my forefoot and not left my toes. 

+ 2 min AMRAP 
10 Deadlifts 315lbs 
10 Bar Facing Burpees

1 + 10 dl was rough on second round

Rest 2 min 
3 Min AMRAP 
10 Power cleans 135lbs 
10 Box Jumps 24" 

2 + 7 

Rest 3 minutes 
4 Min AMRAP 
10 Power Snatches 95lbs 
5 Muscle ups

2 + 7

Everything was ok but I'm just not recovering and can't catch my breath. 

Thursday, September 17, 2015


Day 3 
A. Squat Clean to a heavy triple in 15 minutes 

245 felt surprisingly good. Maybe should have tried 255 probably would have gotten it but was over on time. 

B. Double Barrel Front Squat 4-5 reps rest 2 min x5 

185 x5
185 x5 breathing off. Need to breath
185 x5
185 x4 
185 x4

Shit is hard. Hard to keep chest up 

AD Sprint 15 seconds Rest 2:15 seconds x5

Assault bike

13 cals
15 cals
13 cals breathing very hard. Light headed
11 cals. Tired
13 cals 
Really worked from this. 

I'm sure being sick, puking and hardly eating isn't helping me.

Tuesday, September 15, 2015


Day 2 

A. 15 min shoulder mobility and warm up 


B. 15 min split Jerk to a max + 15 min 

Took a little longer but got to 275, felt good and surprisingly easy. Missed 285, just got in front of me, I probably should have tried again but I was pressed for time. I have hit that in a while. 

15 Push Jerks 135lbs
250m row
15 Chest to bar Pull ups

4 + 8 push jerks

Did first set of jerks unbroken, then 10, 5

Row was about 1:45-1:50 pace- probably a little slow

C2b- 7,5,3 for all sets. Maybe should have done more, at least for first few sets. These felt pretty strong. 

My main issue was that I was out of breath and fatigued so I took to long of breaks but overall felt ok. 

Felt good to get a whole workout in for a change Mathis new programming is good for now. I feel much better about it. I came into gym a little frustrated and left in a good mood which is how it should be. 


Day 1 

A. 20 Front Rack Step ups alternating legs heigh of box should be knee height rest 2 min x5 + 

135 x20 blackout tired by last two. Seeing spots. Going down in weight
115 x20 hard
115 x20 really hard to hold front rack
115 x12 front rack, x8 back rack. I'm not flexible enough and I'm not recovering in time. Really tired when I start next sets. 
115 x12 front, x8 back. So inflexible

EMOM 20 min Min 1 15 Wall Balls Min 2 10 Burpees

Did first 10 mn as programmed. Then went to 10wb and 7 burpees. I'm not recovering in time. Exhausted. Out of breath. 

Thursday, September 10, 2015


Last two days:

Day 6
A. Clean to a tough single not a true max


B. Drop to 80% preform 8 singles Rest 90 seconds btwn singles

215- decent. 

C. Clean Pulls 3,3,3,3,3 3 second pause at top of knee make sure you are in good position rest 2 min btwn sets

205 felt fairly light but figured I should focus on form. Last week you had me do 185 so 205 seemed ok

For Time
30 Clean and Jerks 225lbs
Every 5 reps complete 50 double Unders

Nope- low back hurts. Not good. 

Day 7

Got a massage today, helped low back a lot. She said I'm just way to tight and its pushing my spine out of alignment. 

A. Back Squat 6x2 @ 290lbs rest 2 min btwn sets

Yup- felt good. Massage did wonders. 

B. Leg Extensions 18-20 reps rest 2 min x5


C. 10 min EMOM 3 Muscle ups

All sets of 3 felt good. 

5 Rounds for Time
10 Chest to Bar Pull ups
10 Strict HSPU

Ub on c2b
Ub for first 3 sets of hspu, then 5,5;4,3,3

Rest 5 minutes
5 Rounds for Time
10 GHD sit ups
10 Toes to Bar

Did one round and low back started to bother me on t2b so I stopped. 

Rest 5 minutes
5 rounds for Time
20 Cal Ski erg
20 Cal Row

Monday, September 7, 2015


Haven't lifted since last Tuesday. Did class wod on Thursday. Nothing on other days besides moving a few tons of lumber for my garage with tony on Friday. 

Day 4
A. Back Squat 6x2 rest 2 min btwn sets

Squat is bad today.  I hate to admit that this was hard. 

B. Snatch to a tough single

205 pretty solid. Then went for 225 just because and missed it. 

C. Drop to 80% Preform 6 singles rest 90 seconds btwn singles

175 more then 80% and I didn't rest 90 seconds. Just did 6 singles but they were pretty clean. 

10 sets
10 Cal Ski Erg
10 Burpees
10 HPC 95lbs

I did 5 sets before Luca woke up. 11:00. All unbroken. Ski erg is hard, I've never touched it before. 

Wednesday, September 2, 2015


Day 3
A. Back Squat 3x3 @ 345lbs rest 2-3 min btwn sets

335 x3
Moved up to 345 and only got 2

B. Leg extensions 18-20 reps x3 rest 2 minutes I will need to show you how to jerry rig this up. 

Didn't do B.

For Time
50 GHD Sit ups
50 Toes to bar
50 Burpees
50 Kipping HSPU

Ghd unbroken
T2b singles. 
Burpees pretty much unbroken. Maybe a few extended rest
Hspu: 10,10,10,5,5,10

Will rest on Wednesday 

Tuesday, September 1, 2015


6 sets
100 ft farmers carry 53lb KB
10 burpee box jumps 24"
20 Cal AD
Rest 3 minutes btwn sets



1:50 quads on ad. Lungs burning. Kinda breathing like you

1:57 lungs. Think I have some heartburn from chipotle. Spicy breathing. Weak is getting kinda slow with tight legs. Was easy until this round

2:11 lungs. Heart burn. Out of breath. Spicy


AD was were I really Fell apart everything else slowed down but was reasonable. AD was rough. Quads and breath.