Dec 8-14th, 2014

Dec-8
AM
4x
5min AD @ Z1
100m Farmers Carry @ 100# ea hand (use farmers handles if you have them)
100m Yoke Carry @ 250# total
+

3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x AMRAP UB; rest 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 8 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 8; rest 60sec (moderate)

NOTES:

Only am session today. Finals week. Used farmer handles and a barbell indtead of a yoke.

Dec-9
400m Run @ 85% effort
15 KB Swings @ 2pood
10 Burpees
Rest 2min
x5
+
Rehab/Mobility 

PM
A. Squat Clean & Jerk - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
*all to tolerance

NOTES-

only am session, finals week.

R1- 2:35

R2- 2:44

R3- 2:44

R4- 2:36

R5- 2:40

Dec-10
AM
Rest

PM
A. Deadlift @31x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B. CG Bench Press @21x1 tempo - 4 x 8; rest 60sec (mod-heavy)
C1. Good Morning @3112 tempo - 3 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 10; rest 30sec
D. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)

NOTES:

A- @ #315

B- 2@185/ 2@175

C- #95 kept it light and used it as a good stretch. Go too heavy sometimes and haven't done GM in a while. 

C2- @ #45

D- @ #70

Dec-11
AM
Swim - 20-30min total @ below 80% effort level (skill/mechanics work + long easy swim)

PM
Rehab/Mobility

No swimming pool. 20min AD and mobility

Dec-12
AM
A. Squat Snatch - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Strict Muscle-up - accumulate 10-12 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - in 5 sets, build to tough triple; rest as needed
D. Wtd. Ring Row @31x1 - 4 x AMRAP UB w/ 20# vest; rest 90sec

PM
A. HB Back Squat @32x1 tempo - 3 x 8; rest 60sec (moderate)
B. BB Back Rack Walking Lunge - 3 x 20 moderate steps; rest 60sec
C. Kang Squat - 3 x 10; rest 60sec (moderate)
D. Yoke Carry - 5 x 30m; rest as needed (300-325#)

NOTES:

AM

-Shoulder and wrist still not ready to snatch #75 power still hits it in the wrong place. 

B- 12 reps (no pain)

C- built up to 20lbs

D- 16/12/13/14 with 25lb plate on my chest

PM

A- #265

B- #155

C- #115

D- #315 on a barbell

Dec-13
AM
Biscayne bridge run- over / back / and half way up.

Clean Wod @ camp- 60 cleans 

1rm based off of #315 hang pc

500m row on 3:30 clock 

Into 7min AMRAP 10 over the bar burpees and 10 push jerks @ #95

1:27

4rounds + 1 burpee 

Had nothing left to give in the row started pulling with just back. 

Arms on fire with jerk.... And had it in an elbow down rack position to compensate for my wrist. 

Have a lot of work to do

Dec-14
Rest

December 3, 2014

A. HB Back Squat - 5 x 5; rest as needed (build to 5RM)
B. BB Back Rack Walking Lunge - 4 x 20; rest 2min (135#)
C. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2arms to get DB OH then stabilize)
+
In 30sec, complete:
7 Burpees AFAP
Max Distance Sled Push @ moderate load + high-turnover
Rest 4-5min
x4    

NOTES:

A- 315 felt light but went for 335 and got 2.

B- put on and off rack between sets. Easy reps

C- @ #70 felt harder to stabilize on my shoulder but made it feel a lot better mobility wise.

WOD

R1- 32m pushed on 15m turf

R2-37m

R3-34m

R4-49m

2 plates on a rogue dog sled 

Dec 15-21st, 2014

Dec- 15

PM
A. HB Back Squat @21x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x AMRAP UB; rest 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 8 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 8; rest 60sec (moderate)

NOTES:

AM

Did pm session only on Tuesday due to my email messing up. Dates are one day behind.

PM

#255

9-6-4-4

#135

#135

Dec-16 *repeat strength work from Dec-9 PM
30cals AD 
90 Double-unders
30cals Row
Rest 90sec
x5
+
Rehab/Mobility 

PM
A. Squat Clean & Jerk - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
*all to tolerance

NOTES:

AM

(15 cal assault bike/ AD broken at the moment)

R1- 4:51

R2- 4:52

R3- 5:21

R4- 5:48

R5- 5:16

Unbroken dubs 1st two rounds then broke 2-3 times. Shoulders were burning out.

PM

Sent you ability tolerance. No snatch or press yet. But yes for everything else cleans ect..

Dec-17
AM
Rest

PM
A. Deadlift @31x1 tempo - 5 x 5; rest 75sec (325-335#)
B. CG Bench Press @21x1 tempo - 4 x 6; rest 75sec (185# across)
C1. Good Morning @3112 tempo - 3 x 10; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 12; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)

NOTES:

A- #325 went to the lighter weight and kept my form clean

B-haven't benched in a long time so was getting use to it. Good weight got hard last 2 reps

C-#115

C2- used 40 for 1st set then dropped to 35's. Shoulders burn out quick.

D- used #80 felt better and better as I went. 

Dec-18

PM
A. Muscle-Snatch - 5 x 3; rest 60sec (moderate)
B. Strict Muscle-up - accumulate 12-14 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - 3,3,3,2,2; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 4 x 12 w/ 25# plate; rest as needed

NOTES:

A-#155

B-14 reps coupled a few just because.

C- felt good and smooth

D- started feeling the extreme burn around round 2 last 4 and round 3&4 about rep 6-8

Dec 19

AM

10-9-8-7-6-5-4-3-2-1

Swim 25m

Burpees

9:37

8x50m sprint swim

(2min between sets)

PM
A. HB Back Squat @32x1 tempo - 3 x 6; rest 60sec (265# across, focus on controlling through sticking point)
B. BB Back Rack Walking Lunge - 3 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 10; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)

NOTES: 

Legs were pretty tight after pm session. 

Dec-20 *repeat strength work from Dec-13 AM
AM
A. BB Shoulder Press - 6 x 4; rest 75sec (moderate)
B. DB 2arm Bench Press @21x1 tempo - 12,10,8,6; rest as needed (build)
C. Strict TTB - accumulate 30 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 5 x 1000m @ 85% effort; rest-walk 3min

NOTES: 

A- #95 was moderate from not doing any shoulder presses. Still messing around with it so it dosen't bother my wrist. 

B- 12@#55/10@#60/8@#60/  6@#70

No #65 db's

C-5x6 felt good

D- :13/:16/:11/:14/:13

Row

R1- 3:39.2

R2- 3:41.9

R3- 3:42.4

R4- 3:42.2

R5- 3:40.0

Kept a 1:47-1:51 pace 

Dec 21

-rest-

Dec 8-14th, 2014

Dec-8
AM
4x
5min AD @ Z1
100m Farmers Carry @ 100# ea hand (use farmers handles if you have them)
100m Yoke Carry @ 250# total
+

3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x AMRAP UB; rest 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 8 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 8; rest 60sec (moderate)

NOTES:

Only am session today. Finals week. Used farmer handles and a barbell indtead of a yoke.

Dec-9
400m Run @ 85% effort
15 KB Swings @ 2pood
10 Burpees
Rest 2min
x5
+
Rehab/Mobility 

PM
A. Squat Clean & Jerk - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
*all to tolerance

NOTES-

only am session, finals week.

R1- 2:35

R2- 2:44

R3- 2:44

R4- 2:36

R5- 2:40

Dec-10
AM
Rest

PM
A. Deadlift @31x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B. CG Bench Press @21x1 tempo - 4 x 8; rest 60sec (mod-heavy)
C1. Good Morning @3112 tempo - 3 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 10; rest 30sec
D. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)

NOTES:

A- @ #315

B- 2@185/ 2@175

C- #95 kept it light and used it as a good stretch. Go too heavy sometimes and haven't done GM in a while. 

C2- @ #45

D- @ #70

Dec-11
AM
Swim - 20-30min total @ below 80% effort level (skill/mechanics work + long easy swim)

PM
Rehab/Mobility

No swimming pool. 20min AD and mobility

Dec-12
AM
A. Squat Snatch - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Strict Muscle-up - accumulate 10-12 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - in 5 sets, build to tough triple; rest as needed
D. Wtd. Ring Row @31x1 - 4 x AMRAP UB w/ 20# vest; rest 90sec

PM
A. HB Back Squat @32x1 tempo - 3 x 8; rest 60sec (moderate)
B. BB Back Rack Walking Lunge - 3 x 20 moderate steps; rest 60sec
C. Kang Squat - 3 x 10; rest 60sec (moderate)
D. Yoke Carry - 5 x 30m; rest as needed (300-325#)

NOTES:

AM

-Shoulder and wrist still not ready to snatch #75 power still hits it in the wrong place. 

B- 12 reps (no pain)

C- built up to 20lbs

D- 16/12/13/14 with 25lb plate on my chest

PM

A- #265

B- #155

C- #115

D- #315 on a barbell

Dec-13
AM
Biscayne bridge run- over / back / and half way up.

Clean Wod @ camp- 60 cleans 

1rm based off of #315 hang pc

500m row on 3:30 clock 

Into 7min AMRAP 10 over the bar burpees and 10 push jerks @ #95

1:27

4rounds + 1 burpee 

Had nothing left to give in the row started pulling with just back. 

Arms on fire with jerk.... And had it in an elbow down rack position to compensate for my wrist. 

Have a lot of work to do

Dec-14
Rest

December 3, 2014

A. HB Back Squat - 5 x 5; rest as needed (build to 5RM)
B. BB Back Rack Walking Lunge - 4 x 20; rest 2min (135#)
C. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2arms to get DB OH then stabilize)
+
In 30sec, complete:
7 Burpees AFAP
Max Distance Sled Push @ moderate load + high-turnover
Rest 4-5min
x4    

NOTES:

A- 315 felt light but went for 335 and got 2.

B- put on and off rack between sets. Easy reps

C- @ #70 felt harder to stabilize on my shoulder but made it feel a lot better mobility wise.

WOD

R1- 32m pushed on 15m turf

R2-37m

R3-34m

R4-49m

2 plates on a rogue dog sled 

November 30, 2014

AM

25 laps in pool. ( going to start adding this in as active rest/fun. Pool was probably 50-60 degrees helped my shoulder out.

PM

Wod with Dylan

2 rounds for time 

29 air squats 

200m run 

29burpees 

200m 

29lunge jumps 

200m run 

29burpees 

200m run

Score: 15:45

Wodded with Dylan a couple times this week when I've felt exhausted ect... To get something in.

November 29, 2014

Rest/ coach/ um game. 

November 28, 2014

AM
4x Core Stability Routine #1
60sec Wall-facing HS Hold in perfect hollow-body position
AMSAP - Hollow-Rocks
AMSAP - Arch Body Rocks
6x Strict Rings Neutral Grip "TTB" Negatives (control negative 6-10sec ea rep)

 

PM

Wod with Dylan was similar.

20 cal row 

20 DB snatches @70

12min AMRAP

Score- 4 rounds + 15 snatches

Felt that pinch a little in my shoulder when I would power snatch instead of muscle snatch

November 27, 2014

Active rest day/ stretch

November 26, 2014

AM

A) 20min AD

B) shoulder & wrist @ PT

PM

3 Rounds @ 85-90% effort
15 Box Jumps @ 24"
15 Wallball
45 Double-unders
Rest 4min
x3    

R1- 4:35

R2- 5:36

R3- 5:00

November 25, 2014

AM
HS Walk / Free HS Hold - 20min of Play/Practice
+
4x Core Stability-2
12 ABwheel Roll-outs
AMSAP Wall-facing HS Hold in HB Position
AMSAP Rings Support L-sit Hold
12 Supine (lying) Windshield Wipers
AMSAP Side-plank ea Side

PM
A. Front Squat w/ chains - 5 x 3 TOUGH reps; rest 90sec
+
20min AMRAP
10 Deadlift @ 315#
100m Sled Push @ very-heavy grinding load
1 Legless Rope Climb
200m Run    

NOTES: 

PM

A- 245 no chains felt slow.

B- 6plates on a rogue dog sled? Was grinding weight. 

Score- 1r + 1 legless rope climb 

Sled took the longest by far everything else was fast

November 24, 2014

- 60min mobility- 

November 23, 2014

Did a little NFT with Dylan.

1 l-sit rope climb

2 leg less rope climbs

3 rope climbs

100ft OH walking lunge (#135)

3 rope climbs

2 legless rope climbs 

1 l-sit rope climb 

November 22, 2014

AM
5 Rounds @ 85% effort
250m Row
200m Run
Rest 5min
x3

R1- 10:33

R2- 12:06

R3- 12:28

Shot my legs! 

November 21, 2014

AM

4x Core Stability Routine #1
60sec Wall-facing HS Hold in perfect hollow-body position
AMSAP - Hollow-Rocks
AMSAP - Arch Body Rocks
6x Strict Rings Neutral Grip "TTB" Negatives (control negative 6-10sec ea rep)

PM
A. Split Jerk - 8 singles @ 205-225#; rest 90sec (assess your tolerance for OH pressing here and report back to me...film 1 set)
B1. Kipping CTB Pull-up - 4 x 8 UB reps; rest 30sec
B2. Ring Dip - 4 x 8 UB reps; rest 90sec
*assess tolerance for UB pulling & horizontal pressing here & report back to me
+
For time:
100 Wallball @ 20# to 10'
50 Deadlift @ 225#

NOTES:

AM

Strict TTB( felt a little pinch and got batter as the rounds progressed)

PM

A. Wrist wasn't ready for the rack position but feeling a lot better with the unintended rest I took.

B1. Felt that little pinch again but went away more and more as reps progressed.

B2. No problem what so ever 

Wod- tried for a sub 7 but legs were on fire half way into the deads and started using my back more than my legs.

7:03

November 20, 2014

NFT

1000m row

50 dubs

10 alt pistols

500m run

NOTES:

Almost threw up and cramped on run.

November 5, 2014

AM

Rest/mobility

PM

200m Run

15 Burpees

20cals AD

20 Box Jumps @ 20"" (step-down)

20cals AD

15 Burpees

200m Run

Rest 4min

x3 @ 80-85% effort

Rest 10min

Repeat one more round @ 90%

**if burpees bother your wrist sub 40# Slamball

NOTES:

R1- 5:58 @ 80%-85%

R2- 6:20

R3- 7:39

R4- 6:55 @ 90%

Unbroken 

November 4th, 2014

Nov-4

AM

A. HB Back Squat - in 5 sets build to tough single; rest as needed

B. Clean Grip RDL (no tempo) - 5 x 3; rest 2:30

C. GH Raise - 4 x 4-5; rest 90sec (add load)

PM

For time @ 100% effort

30 KB Swings @ 2pood (russian if bothering your shoulder)

500m Row

30 KB Swings @ 2pood

Rest 6min

x3

NOTES:

Am

A- 385#

B-275# 

PM

R1- 4:06 Unbroken

R2- 4:39 unbroken/ 15-15

R3- 5:32 15/15

November 3rd, 2014

AM

3x Core Stability Routine #1

60sec Wall-facing HS Hold in perfect hollow-body position

AMSAP - Hollow-Rocks

AMSAP - Arch Body Rocks

6x Strict Rings Neutral Grip ""TTB"" Negatives (control negative 6-10sec ea rep)

October 28th, 2014

Oct-28

AM

5x

Airdyne - 4min @ 90%

Airdyne - 1min @ 50%

+

Mobility

PM

15-12-9

Power Clean @ 115#

Burpee AFAP

Rest 8min

x3

*top times are sub 3min…film

NOTES:

AM- pushed it hard on the Assault Bike

PM- KB@ 2POOD and GHD sit-ups

R1- 2:50
R2- 2:44
R3- 2:32

October 27th, 2014

Oct-27

AM

3x Core Stability Routine #2

12-15 ABwheel Roll-outs (sub BB roll-outs)

AMSAP Frog Stand

AMSAP Rings Support L-sit Hold

12-14 Supine Windshiled Wipers

45sec Side-plank ea side

PM

A. Snatch Balance x1 + Hng Squat Snatch x1 - 1 set of the complex on the min for 8min (165-185# across)

B. HB Back Squat - 3,3,3; rest 90sec (heavy across)

C. Muscle-up - 4 UB reps on the min for 6min (focus on breathing)

+

Flight Simulator in sets of 5

5-10-15....45-50-45...15-10-5 reps of double-unders

*each set must be UB or start THAT set over

NOTES:

PM

A- skipped, tight shoulder and wrist

B- 355#

C- same as A

Flight stimulator 7:52

October 26th, 2014

Rest\ Mobility

October 25th, 2014

Oct-25

AM

A. Deadlift - quickly build to moderate TnG triple; rest as needed

+

7 Rounds for time

10 Deadlift @ 185#

15 Wallball

*target time = 8:00 or faster

NOTES:

A- 455

B- 7:25

October 24, 2014

Oct-24

AM

Airdyne - 20min @ Z1

Mobility - 10min

Row - 20min @ Z1

Mobility 10min

PM

A. Snatch Grip Push Press from blocks - 5 x 3; rest 90sec (build, NOT TnG)

B. Snatch Pull x1 + Hng Snatch Pull x1 - 5 x 3; rest 90sec (245-255# across, use lifting straps, perfect hip/spine mechanics)

C1. BB Snatch Grip OH Carry - 4 x 75m @ 95#; rest 30sec

C2. Skin The Cat - 4 x 45sec AMRAP Slow-controlled reps; rest 2min

NOTES:

Completed the Am session.100cal in 18min @Z1 on the assault bike. Rested and iced wrist the rest of the day. Going to tape up my wrist for the next cardeo endurance test word tomorrow.

October 23, 2014

Oct-23

AM

3x Core Stability Routine #1

60sec Wall-facing HS Hold in perfect hollow-body position

AMSAP - Hollow-Rocks

AMSAP - Arch Body Rocks

6x Strict Rings Neutral Grip ""TTB"" Negatives (control negative 6-10sec ea rep)

PM

TGU - 16 Reps NOT for time @ 53-62# 

+

A. Jerk Grip OHS - 10min of practice (film)

B. Squat Clean x1 + Hng Squat Clean x1 - 1 set of the complex on the min for 7min @ 205-225# (perfect tech)

C. BB Back Rack Split Squat @21x1 tempo - 3 x 8-10 ea leg; rest 45sec b/t legs (155-185#)

+

10 Rounds for time

10 Box Jumps

10 Burpees

*target time = 9:30 or faster

NOTES:

TGU @ #55

A- @95 & 115 Stability not mobility

B- #225 then scaled down after failing hang squat 4th round to #205
Had a couple people watch me and no matter how hard I tried to correct the clean they said I was still pulling off of my toes. (Didn't feel smoothe)

C- skiped due to wrist

D- 16:56 (1 arm burpees) still felt it cardeovasciralery

October 22, 2014

Rest\ Mobility

September 16, 2014

-Active rest-

Bike 30 min
Mobility 60min

Legs were super tight after the BS.

September 15th, 2014

A. Back Squat - build to tough triple; rest as needed

+

For time:

50 Back Squats @ 135#

50 GHD Sit-ups

50 KB Swings @ 2podd

50 Burpees

NOTES:

A: 355 Felt solid

B: don't know the time, because it was reset by accident when another coach started the 4pm class.

Felt huge lactic acid build up during BS.
25-15-10

September 14th, 2014

AM

A. TnG Power Clean - quickly build to moderate triple; rest as needed

B. TnG Power Clean - 3 reps every 30sec for 10 sets @ 185#

+

100cals Airdyne

300 Double-unders

100cals Row

*Top score = 13:43

NOTES:

A: 255# Mod Triple
B: reps were solid

C: Assault Bike 100cal- 16:56
    300 dubs- in 25's 22:21
    100cal row 29:47

Assault bike took forever.

September 12th-13th, 2014

Redbelt Flex Event Trip

NOTES: No time or box.

September 11th, 2014

-Active Recovery-

September 8th, 2014

Sep-8
AM
A. Squat Clean - in 5 sets build to a tough single (not a max); rest as needed
+
10 Rounds
10cals AD
10 Front Squats @ 155#

PM
Row - 30sec @ 100% effort
Rest - 90sec
Row - 60sec @ 100% effort
Rest - 3min
Row - 500m @ 100% effort
Rest - 6min
Row - 1000m @ 100% effort
Rest - 12min
Row - 2000m @ 100% effort

NOTES:

AM
Rode Bike to Gym ~3 miles
A: 185-225-255-275-300#
B- 26:49
Super lactic acid build up. 1st 5rounds in a little over 10min. Fs were unbroken but not as fast as I would like. Used new new AD assault bike lately, that they had at Crush Games.

PM
Row 30sec- 196m
Row 60sec- 354
500m row- 1:37.9
1000m row- 3:34.7
2000m row- 7:41.5

1st two easy, 500m on fell off the rower at the end. Finding that pace to stay all out without burning out.

September 7th, 2014

- Active Rest Day -

NOTES:

~ 30min bike ride @ Z1

September 6th, 2014

10 UB front squats @ 135#
8 Box jumps @ 30"
Rest 2 min
x8

NOTES:

R1- :29
R2- :31
R3- :29
R4- :29
R5- :28
R6- :32
R7- :34
R8- :35

UB Fs&Bj
Legs were toasty on the last set of bj.

September 5th, 2014

A. TnG Power Snatch - quickly build to tough triple; rest as needed
B. TnG Power Snatch - 5 x 3.3.3 @ 80% of ""A""; rest 20sec + 3min
C. Strict HSPU - 12 sets of 2 UB reps; rest as needed
*if this bothers your shoudler, skip it

PM
200m Run @ 85%
20 UB Wallball
200m Run @ 85%
20 UB GHD Sit-ups
Rest 2:30
x5 by feel
+
Airdyne - 20min @ Z1

NOTES:

AM
A: #225
B: 80%= #180 all sets unbroken
C: rested shoulder

PM

R1- 3:17
R2- 3:23
R3- 3:28
R4- 3:43
R5- 3:44

Unbroken wallballs, legs were burning on the GHD.

September 4th, 2014

3 rounds for time
12 KB Swings @ 2Pood
10 Alt Pistols
8 burpees

+

5-4-3-2-1
PC&Jerk @155
Muscle-up

NOTES:

Wod 1- 4:28

Wod 2- 3:58

(1) Used oly shoes for the pistols and went unbroken. Started to burn out on the last couple.

(2) hurt a little. Went unbroken on all muscle-ups but felt super taxed while doing them.

Held off on the shoulder to overhead to give my shoulder another day to rest.

September 3rd, 2014

Took an active rest day

NOTES:

Rode 6 miles on my bike + 1hr mobility

Woke up super tight.

September 2nd, 2014

7 Rounds <2 min/round 1min rest>
200m run
7 dead @335
Max dubs with remaining time.

NOTES:

R1- 83
R2- 85
R3- 65
R4- 52
R5- 0 FINISHED DEADS
R6- 45
R7- 25

September 1st, 2014

AM

A. TnG Squat Snatch x2 + OHS x5 - 10 sets of the complex @ tough weight; rest 60sec

B. Front Squat - 5 reps from the floor @ 165-185# on the min for 10min

C. Muscle-up - 4 x 8 UB reps for time; rest as needed

PM

For time:

100 Double-unders

20 HSPU

75 Double-unders

15 HSPU

50 Double-unders

10 HSPU

25 Double-unders

5 HSPU

+

Airdyne - 15min @ Z1

NOTES:

A- 135# didn't know how hard the reps would get, should have gone 165-175

B- 165# unbroken squat clean/FS going to step it up and go heavier next time 

C- did not do the Muscle-ups, shoulder wasn't up to it. Dead hang pinches somethig in there. Going to warm up well tomorrow for the C2B's 

Pm

Wod- 6:25 HSPU held me back again. Taped them up to be regional standards. Shoulder was still pretty tight.

Been using the scapjack to warm up my shoulder before Wods seems to be working well. 

August 31st, 2014

9-6-3

TnG Snatch @ 95#

Burpee

...

500m Ski buy-out

Rest 6min

x2

Rest 12min

x2

(9-6-3 + 500m ski, rest 6min, 9-6-3 + 500m ski, rest 12min, repeat)

NOTES:

Shoulder still tight but held up well durring all 4 parts of the Wod.

Wod1- 3:29

Wod2- 4:21

Wod3- 4:07

Wod4- 4:19

August 30th, 2014

~Rest~

Icing and mobility on shoulder

August 29th, 2014

AM

A. Clean DL x3 + Power Clean x2 + Jerk x1 - 7 tough sets of the complex; 90sec

95-135-185-205-225-255-275

B. 2" Deficit Strict HPSU - 10 sets of 2 UB reps; rest as needed to keep these crisp

+

50 Kipping HSPU for time 

*400m run immediatley each time you break

PM

4 Rounds for time

20 CTB Pull-ups

15 Box Jumps @ 24"

10 Clean & Jerk @ 135# (in TnG sets of 3)

+

Airdyne - 15min @ Z1

NOTES:

Completed the clean and def HSPU, rested my shoulder the rest of the day

August 28th, 2014

~Rest~

5-10 min Z1 on Rower

August 27th, 2014

30x

Airdyne - 30sec @ 85% (330+ watts)

Airdyne - 30sec @ 50% (~100 watts)

+

Mobility - 30min