141129

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

141130

Day-

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

x8

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. 

141123

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

2:42

2:51

2:47

2:46

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. 

141122

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. 

141121

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 HSPU
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

141119

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. 

141118

Day 2
A. Power Snatch 3, 2, 1

175

185

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

18:30

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