131019

AM
A. Front squat @31X1 3-3-3-3, rest 3 min 205.225.230.235 - video first and last - felt strong and deep with this

B. Power clean - build to a TnG 3RM 225# - solid - pr is 235 and I missed second rep at 240 due to poor re-grip.  Video is 225#
+
4 sets:
8 thrusters 135# all unbroken, done with axle
12 CTB chin ups 12 bf, 11bf/1 standard kip, 9bf/3sk, 7.3.2 bf - coordinating breathing with the pull ups was the challenge, and why I lost the rhythm and why i broke on final set.
rest 90 sec
+
GH raises @20X1 5-8x4; rest 1 min 8.8.8.8 - all unweighted, last set was challenging on last few reps - these were crazy hard some months ago.

PM
4 sets:
90 sec AD @85%
15 burpee box jump overs 24"
rest 3 min
Did not get to this.  I didn't have the motivation on Saturday pm not on Sunday pm.  Realized I needed something in life to cut back on to make room for rest and recovery... I felt great about the rest of the week and would like to have room for the extra work as it will improve my capacity and I don't want any excuses next spring.  Taking six weeks without tv as I feel this has turned into a drain on my time.  I find myself not prioritizing time for sleep while I watch an extra episode.  I already feel better about the coming week.

131017

A. Power clean off blocks 3-3-3-3, rest 2 min 2" above knee - 205.210.215.215 - first set of 215 were almost full squat, second set was more powerful.
B. Power snatch - build to a TnG 5RM in 10 min 155 x5 - 165x4 and last was a squat snatch.
+
800m run @85% - record time, no watch during 3:17 - left around the block
+
rest 2 min
+
For time: 20:27
5 wall walks steady
15 continental cleans moderate 130#
10 muscle-ups did muscle ups before cont cleans - 10.7
80m Single arm Farmer's Carry heavy each arm 155# - 40.40 with each hand, had to break half way
10 muscle-ups did after cont cleans - 4.3.2.1
15 continental cleans moderate felt great on these, feeling some good mid back power work as I fatigued... Certainly the slowest piece of the whole section but still steady.
5 wall walks
+
rest 2 min
+
800m run @85% - record time, no watch during 3:26 - could have run faster to tie the 3:17, but stayed at new 85%.  Should I try to go slower in first, or faster than perceived 85% in second, or is my conditioning just low and causes the slow down?  Other than that, thought this was a great workout.

131016

AM
row 1 min @90%
rest 1 min
x6
rest walk 4 min
x3

1805 (284-287)

1815 (2
PM
20-30 min jog Z1 29 minutes in ff on trails.  15 out net downhill and 14 back net uphill

131015

AM

530a
A. Front rack yoke carry 5-10m heavy for 3 sets, rest 90 sec 375x10.10, 395#x6m - both were the heaviest I've broken from the floor with front rack.  Third set nearly blacked out at 6m mark, but that used to happen at 295#
B. Back squat @30X1 3-4x4, rest 3 min 225.235.240.245x3 - video first and last

C. Squat clean 145#x5 EMOM for 10 min tough, last couple reps became grinders at 7 minute mark, last minute was three singles and a double... Perhaps a bit mental but the legs were on the edge of jello after this!

8a

D1. BtN Press @3010 8-10x4; rest 90 sec 85.85.90.90
D2. CG upright row @3010 8-10x4; rest 90 sec 85.85.90.90
+
12p

5 sets:
8 hspu
15 wall balls 20# to 10ft
40 double unders
rest 2 min

1:27 ub

1:33 1 trip

1:31 2 trip

1:22 ub

1:29 1 trip

Was working on double under speed and depth with wall ball squat

5p
PM
100m shuttle run
rest 20 sec
x8
rest walk 4 min
x2 20-22s, 21-22s - heavy breathing, felt the tendency to stop moving arms to breathe more comfortably, with lots of stiffness around the mid spine.  Felt great afterwards.

131010

AM
A. Snatch 2x2 @70%, rest 2 min 145#, built to this off blocks above knee, felt good
B. Snatch 2x1 @80%, rest 2 min 165#, built to this off blocks above the knee, then two sets from ground, felt better in the pocket.
C. Clean and jerk 2-2 @75%, rest 2 min 225#, built to this off blocks at knee, then two sets from ground, again better from pocket
+
EMOM for 16 min good
odd - 5 OHS 115#
even - 6 box jumps 30"

PM
30 sec row @90%
rest 30 sec
x6
rest walk 2 min became closer to five as client wanted a discussion.
x2 1013, 1010m

131009

AM
5 rounds for time: 8:22 - Felt solid
3 SDHP 115#
10 burpees
row 250m

PM
20-30 min jog Z1 - 20 Minutes on AD, 200 Calories - 60 Minute hike

131008

A. Back squat - build to a tough single 255.265.275.285 - videos 285 and 295# miss

B. Snatch - build to a max 165.175.185.195(miss), 175.185.195.205(miss), 185.195.205 - in WLing shoes, felt great in this, max ever was 215, again tough to hit the high pocket, but the squat was so smooth I got under it easily
+
For time: done - did not time
30-20-10
HR pushups
OH walking lunge meters 45# plate

PM
20-30 min AD Z1 - didn't do, did wod above in pm, then picked up Shanna from airport and 2 sessions of plank strength endurance work.