150917

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.

150915

Day 2 

A. 15 min shoulder mobility and warm up 

Yup

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. 

AMRAP 15 

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. 

150914

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. 

150908/10

Last two days:

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

265

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

1,1,1,1,1,1

+
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

Nope

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

5:33

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

150907

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. 

150901

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

Did:

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

14:38

Ghd unbroken

T2b singles. 

Burpees pretty much unbroken. Maybe a few extended rest

Hspu: 10,10,10,5,5,10

Will rest on Wednesday 

150831

6 sets

100 ft farmers carry 53lb KB

10 burpee box jumps 24"

20 Cal AD

Rest 3 minutes btwn sets

1:30

1:37

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

1:57

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