130731

AM

6 sets:

20 double unders all ub

10 box jumps 24" rebounded, felt quick by 3rd round

8 power cleans 135# did log cleans at 95#... Felt similar effort

10 cal AD

rest 2 min

Sets were 

1:45 (warm up)

1:38 (ad start error)

1:38 (ad start error)

1:31

1:34

1:31

1:30

Felt like a good high speed stimulus

PM

jog on the trails Z1 five fingers, mild hills, 20 minute walk, 15 min run

130730

AM

A. Jerk off blocks 3-3-3-3, 2min rest 225# across, third rep was challenging each set - this is a triple Pr

+

5 min row @90% (record meters) 1359 did not feel hard

+

2 min rest

+

For time:

5 muscle-ups ub

3 parallette HSPU got my first one ever in warm up, but couldn't repeat... Ended up doing these as 6 second eccentrics x 3 for each set

25 double unders ub

30m yoke walk heavy 465# (80% of 30m max)

3 parallette HSPU

30m yoke walk heavy

25 double unders ub

3 parallette HSPU

5 muscle-ups ub

+

2 min rest

+

5 min row @90% (record meters, MUST be same score as the first row) 1201 - stopped 3x... Was not able to achieve a pace to match previous 5min, mid back and hamstrings were burning and not able to dig enough, not major breathing

PM

30sec AD @90%

30sec AD @50%

x6

3 min walk rest

x3 each set was 90% 10-12 cals and 50% was 6-7 cals - based this on the 10 min ad test, felt good, just a small challenge

130729

Hit this session about 60 minutes after landing from LA.  Good energy and inspiration from cf games

A. Power Snatch 105#x3 TnG EMOM for 10 min - done - focused on hitting the pocket and pulling fast with the elbows

B. Front Squat @32X2 3-4x4, 2min rest (video) - 175.195.195.195

+

EMOM for 14 min

odd - Russian step-ups 6 per leg tough 30" grabbed the wrong box 26" and 65# - a little wobble in the new height, would like to do the 30" next week

even - continental clean 3 tough 150# -

Did 3x6 on each leg (alternated odd minutes) and 6x3 cleans (alternated overhand on even minutes) - took 12 minutes

Could feel upper/mid back fatigue with squats and continental cleans - felt like a solid session.

PM

jog on the trails Z1 not enough time in evening... Skipped this one

130722

AM

A. Squat Snatch – build to a max - 195# - felt a bit sluggish from travel

2min rest

B. Squat Snatch 20 reps for time at 77% of A - 5:50 at 150#, 10 reps at 2:10 with doubles

60 minute barefoot hike in temescal state park

Did this on Tuesday am

A. Squat Clean - build to a max - 245# (power clean and front sq) power clean of 255# but missed the squat

+

150 wall balls for time 7:20 - focused on deep squatting for this.  Muscular stamina of shoulder/trap and deep squat for quads was limiter. About 50s off pr, but definitely deeper squat : partition of 40.20.10.15.15.15. Chipped away to finish

130720

5 rounds for time:

1k row

15 thrusters 75#

15 burpees

15 pullups

38:20 - splits were 

6:19 ub

6:50 ub - slower row after the pull ups

7:47 ub - MUCH slower row after the ub

9:20 broken - pathetic row after the ub, couldn't get below 2:20/500, decided to break the other pieces and see how it went

8:04 ub - row faster, and back to ub to finish

This felt tough as shit to find the right pace.  UB pieces didn't feel hard, but I could feel a dramatic difference in the power on the rower.

130719

A. Front Squat - build to a max - 255# (265# was shallow)

B. Wtd Pullup - build to a max - 287# chest to bar - pr - (188 body weight and 99# added)

+

"300FY"

10min AD for max cals - 239 (pr by 21 calories, felt good and have more in the tank)

130719

A. CGBP - build to a max - 255# (pr)

10min rest

B. CGBP @30X0 amrap @85% of A 215#x3

C. Power Clean - build to a max 255# (ties training PR - 20# under competition pr)

2min rest

D. Power Clean 8min amrap @90% of C 230# x 10 (6 misses) - tougher than anticipated.

130717

A. Back Squat - build to a max - 305# - with video review I needed to get deeper than I was feeling was deep enough, this is what I did getting deep.  I can get deeper than this and am considerably weaker... Perhaps a good area of opportunity?

10min rest

B. Back Squat @30X0 amrap @85% of A - 260#x3

C. DB RFESS @3010 8RM - 80# DBS x 8/leg - highest DBS in gym, probably wouldn't get 8 at 85# though

D1. DB External Rotation @3010 8RM, rest as needed 25#x8+ L 6R

D2. DB Powell Raise @3010 8RM, rest as needed 25#x8+ L 7R

+2k row for time - 7:20.3 - 400m Splits were 1:47 Ave, 1:50, 1:52, 1:53, 1:47

- 

I'm back

Things have gone well.  I'm back posting so my coach can view results/videos of my program.

Starting with some testing

A. Strict press max -140#, have done 150/155 but haven't put much emphasis here in the last few weeks as it wasn't imperative for my competitions.

B. max L sit - about 33 seconds

C. 30 muscle ups for time - about 7:11 (pr)

D. 50 HSPU for time 5:27 - 25 reps at 90s

E. 10m amrap of 25 UB double unders - 13 sets with 6 missed sets - rib cage got pretty tight about 5 minutes after this.