131107

AM
A. Power clean off blocks - build to a max - 2" above knee - 250#
B. Power snatch - build to a TnG 3RM in 10 min 185# x 3
+
5 continental cleans + 4 muscle-ups every 90 sec for 12 min - Used 110#, Muscle ups were 4.4.3.3.3.3.3.2+1+1 all sets UB

+
200m of alt'ing as needed single arm farmer's walks heavy for time (take lactate before and after) 135# - 1:45 BldLac 2.6 before, 13.1 after

PM
800m run @85% - record time, no watch during 3:08 - Pushed but no dig
+
rest 2 min
+
For time: 15:08

5 wall walks
15 stone over shoulder 150# - First set was faster than last week, second set slowed to about the pace last week was.
45 CTB chin ups in ub sets of 5
15 stone over shoulder

5 wall walks
+
rest 2 min
+
800m run - feel for the same time as first, record time, no watch during 3:07 - Much tougher, dug a bit after the hill for this one, nailed it.

131106

AM
row 1 min @90%
rest 1 min

x6
rest walk 3 min
x4 was feeling super relaxed in first set, great in second set and started to push on last interval just a touch, pushed a bit to start third set and blew up... It was only a few meters more per interval but shit started to add up!

1718, 1723, 1679, 1637

PM

20-30 min jog Z1 28 minutes in five fingers on brp - felt good

110305

AM
A. Front rack yoke carry 5-10m heavy for 2 sets, rest 2 min waking up this morning my back was feeling stiff, (perhaps unrecovered from the front squat Saturday?). In warm up was having difficulty breaking 375# from the ground and 415# wasn't budging.  Decided to do a back rack - got 595# and 635# (pr) for 10m 

B. Back squat @30X1; 2-2-2-1-1, rest 3 min 270.280.285.295.305 (depth was below parallel, but shy of the full depth I've been working with. Video first and last 

C. Squat clean 145#x5 EMOM for 6 min - done, moderate challenge and fatigue of upper back/trap region.
D1. BtN Press @3010 5-7x4; rest 90 sec 105.110.115.120x6

D2. CG upright row @3010 5-7x4; rest 90 sec 105.110.115.120x6
+

For time:
50 hspu 2:29 (31 to start, then mentally slowed to prevent burnout, but was far from burnout at the end)
250 double unders total time 9:58 - double unders were mostly small sets, burning shoulders were major limiter on stringing more on these sets.

PM

100m shuttle run

rest 20 sec

x9

rest walk 3 min

x3 6:28, 6:26, 6:29 - feeling better with these, starting to really enjoy them

131103

Am felt great during this.  Say on a good gear and always steady.

10 min amrap @85% 4+36
35 double unders
10 db push press log push press 85#
0.4 mile AD
rest 4 min
10 min amrap @85% 3+6
3 squat snatch 165#
3 bar muscle-ups
300m row
rest 4 min
10 min amrap @85% 4+4
6 db snatch/arm 75#
100m run
8 CTB chin ups
rest 4 min
10 min amrap @85% 4+40
35 double unders
10 db push press did log push press with 85#
0.4 mile AD

Sat pm did Sunday pm as went to clients' state xc meet.

10 min AD Z1 87 cals
+
10 sets:
9 box jumps 24"
0.2 mile AD
rest 45 sec all sets 50-52 seconds

131102

AM
A. Front squat @31X1 2-2-2-1-1, rest 3 min 240-250-260-275-280 (a bit more shallow on 280, but below parallel); video 240.275.280

B. Power clean - build to a TnG 3RM 225, 235x2 - a little rushed to get into the next piece, and a little tired from front squat.
+
4 sets:
12 db thrusters tough 60#
16 toes to bar
10 CTB chin ups
rest 2:30
Challenging mentally.  When I see this I think unbroken, but know I'll have to break at some point, deciding which point is not easy
2:20 - ub
2:25 - ub-ub-7+3
4:35 - 6+6, 9+4+3, singles, couldn't coordinate the kip, felt faster to do singles... Perhaps need to just take a little longer break and hit the multiples?
5:26 - 4+4+4, 9+4+3, singles again

131031

AM
A. Power clean off blocks 2-2-2-1-1, rest 2 min 225.235.245(miss).235x2.245x1.250x1
B. Power snatch - build to a TnG 5RM in 10 min 165#x5, 175#x4+1 squat snatch
+
4 continental cleans + 2 muscle-ups EMOM for 10 min building After two minutes I changed this to alternating minutes of Clean and MU's… 4+2 was taking 45-50 seconds and was gonna get ugly if I added load to the cleans.

Did 135.145.155.165.175 x 4
Did 4 UB muscle ups on the evens+
200m of alt'ing as needed single arm farmer's walks heavy for time (take lactate before and after) 4.4 before, then 10.2 after (took me about a minute to get the blood as the person I thought was gonna help disappeared by the time I returned.

135# and 1:51 - I think doing 2-arm would be more potent for this?  The switch created some relative recovery for it as I could feel
PM
800m run @85% - record time, no watch during block left - 3:20
+
rest 2 min
+
For time: grunt work is tough... Just keep chipping
10 wall walks
14 stone over shoulder heavy 150#
10 TGU/arm tough 2 pood
14 stone over shoulder heavy 150#
10 wall walks
+
rest 2 min
+
800m run - feel for the same time as first, record time, no watch during 3:04 - legs felt quick even after the grunt work... Could go even faster here

131030

AM
row 1 min @90%
rest 1 min
x4
rest walk 2 min
x6 1140.1140.1140.1139.1137.1141 - refocused in the last round... Felt solid and each interval was just slightly tougher.

PM
20-30 min jog Z1 24 minutes - five fingers on blue ridge parkway.  Mostly flat with steep uphill finish.  I could definitely feel a faster cadence for z1 effort.  The shuttles are having me hold a faster pace?