131006

Optathlon
A. 255# - comfortable - not a big enough pull at 265# - caught in squat but couldn't stand it up twice.
B. STJ - 26'3"
C. 132.8, 135.2 - fairly quick recovery, burning mostly in left hamstring
D. 25 DU- 25 pwr sn @95# - 25 burpee - 25 DU - 3:07 - ps was 13.6.6 - burpees could be faster, dus ub
E. 32'3"
F. 12:53 - steady, longest recovery of any piece all day

Did the whole thing in about 3.5 hours, had lunch and did a 90 minutes hike with dogs.  This felt like a big training day - all pb's from training stance, felt solid all around

131005

AD 30 sec @90%
AD 30 sec @50%
x5
rest walk 2 min
x3 80, 84, 82 calories

131003

10 min amrap: 8 Rounds even - All thrusters UB and deep in squat, felt my hamstrings and calves get tired with the deeper squat... never noticed that on thrusters before, but getting comfortable with depth helps me find new issues.
8 thrusters 105#
8 toes to bar

PM
3 rounds for time: 9:03 - each round basically 3:01 each, slightly slower row and slightly faster burpees each round.  Felt solid here
row 500m
20 burpees over rower

131002

A. Clean and jerk - build to a tough single in 8 min - 235# - Did a squat clean - Felt sluggish here
B. Split jerk 3-3-3 @75% effort, crisp, rest 2 min - 205#, all Touch and go at the shoulders, felt solid practice, but shaky coming from split to standing
+
6 rounds for time: 6:29, felt good here - C2B no misses and 3 sets UB, 1 no rep on pistols
10 pistols
10 CTB chin ups

PM
20-30 min jog Z1 Did 90 Minute hike, was feeling mentally low and the longer hike helped clear the mind - Got a great night's sleep after it

131001

AM

A. Back squat @30X1 4-3-2-1, rest 3 min 245x4, 255x3, 265x2, 280x1 - Depth felt very comfortable

B. Squat snatch 145#x1 every 30 sec for 4 min WLing shoes - Felt solid
C. Squat snatch 165#x1 every 30 sec for 3 min WLing Shoes - Felt solid
D1. Press @2111 4-6x4, rest 90 sec 115, 120, 125, 130x5
D2. Close grip upright row @3010 4-6x4, rest 90 sec 115, 120, 125, 130x5 - later sets uses a little hip/calf drive for upward aid

PM
A. Standing triple jump, max in 3 attempts, rest 2 min - 24'3"
B. Reverse shot toss, max in 3 attempts, rest 2 min - 36 feet with 15# slam ball
C. row 500m @97%, rest 90 sec in rower, row 500m @100% Felt a little low on juice going into this one and it showed - 136.7, 137.1

130929

30 sec prowler push max effort  Did 4 Stone/Shoulder and Squat - 150# ~30s and tough

rest 4:30
+
row 70 sec @97% Forgot the meters, but was high end effort, 1 more meter, 1 less for three rounds
rest 7 min
x3
+
rest 20 min
+
2000m run for time 8:22 - Felt Strong and found a new level of relaxed-speed... felt like I had some more pop in my step from the shuttles and could settle into that pop.  Beat Mile PR at 6:39 on my way thru... 12 Years ago I was 20# lighter, ran 6:42, nearly fell over the finish line and was a wreck for days.  Pleased.

130928

9/28

AM
A. Front squat @40X1 1-2x4, rest 4 min 225, 235, 245, 250x2 - Videos 1st and Last Set

B. PCx1+SJx2; 4 sets; rest 3 min 205, 215, 225, 230 - TnG was tough, did shortly after the squats
C. Power clean 185#x3 TnG EMOM for 12 min Have been doing these as a later AM, but this was early am right after A and B... made it much tougher
+

Ran a Yoga and Strength Training Seminar for 10 people.  Was pretty intensive and ran all day.  Did below immediately following.  Was a bit mentally tired so 80% was a good choice.
15 min @80%: 4 Rounds + Yoke/HSPU/MU
20m yoke walk tough 425#
3 pHSPU 1st Rnd 12" and 1 miss, 2nd Rnd with 8" and 3 Miss at 12", 3rd Rnd with 8" and 1 miss, 4th/5th Rnds from ground
3 muscle-ups Unbroken and easy
0.2 mile AD

PM
Off/hike or 20-30 min jog Z1 Hike 20 Minutes at Sunset