131117

30 min amrap:
12 sit-ups
10 kb swings 2pd
15 ball slams 50# did 10 box jumps at 24" instead - no 50# ball and wanted to hit 100 box jumps
0.6 mile AD
10 rounds +5 - first round was 3:27 and picked up speed the whole way.  Felt great on this, had a good push to keep speeding up a bit... When is hit the air dyne id feel acidic and be around 180 watts, but if I pushed to get back to 220 watts id feel better.

Energy levels back up after the deload.  Sleep has been great, energy btwn efforts and motivation has returned... Back to work

131116

A. Squat clean - build to a max 235#; missed 245# 3 times, video 235# and last miss

B. Front squat - build to a max 275# - didn't attempt 280#

+
5 rounds for time: 14:35 1st set unbroken - mixed grip
15 CTB chin ups
50 double unders

131114

AM
A. Power clean - build to a max 270, pr for training and flat shoes
rest 2 min
B. Power clean 8 min amrap @90% of A 245, 10 reps and 4 misses.  Hit 6 in the first two minutes but couldn't maintain that pace

Did yesterday's pm run
PM
30 muscle-ups for time 7:11 - 9, a couple doubles, a few missed attempts at doubles,  then singles.  

131113

AM
3000m row Z1 - 12:45
+
500m row @90%
rest 3 min
x3 1:43, 1:43, 1:42
+
10 min jog cooldown - 2 laps around block and 300m

PM
hike or jog Z1 did Thursday afternoon btwn the power clean and muscle ups - felt a little tired so did sections of running working on foot speed and cadence.  Could hold 180-200 strides/minute for about 2-3 minutes and would stop to walk

131112

A. Back squat - build to a max - 295# - video of 295 and 300 miss

+
For time: 5:36
5 pHSPU - 12" 4/1 - could have hit five but tipped off the wall - these felt great
30 wall balls 30# 30
50 double unders last 25 unbroken
30 wall balls 30# 10/5/15 - didn't push here
+
100m shuttle run
rest 20 sec
x6
rest walk 3 min
x3 4:07, 4:07, 4:03 - felt good here

131110

20 min amrap @85%: 8+4
1 deadlift tough 365#
3 log push press tng very tough 135# - probably just tough, not very tough
300m row
rest 8 min
20 min amrap @85%: 7+18
10 kb swings 2pd
10 burpees
300m row

Been certainly feeling the effects of an increased accumulation phase.  Loving it, feeling some solid increases in strength, stamina, and focus.  Ready for a brief deload, but excited to get back to heavy training and the improvements it brings!

131109

AM
A. Front squat @31X1; 1-1-1-1-1, rest 3 min 255.265.275(miss).255.265
B. Power clean - build to a TnG 5RM called at 205#
+
5 sets:
8 axle thrusters 110#
15 toes to bar
rest 90 sec 1:07 ub, 1:07 ub, 1:07 ub, 1:17 broken ttb, 1:29 broken ttb


PM

10 min AD Z1
+

For time: 2:22
200m run
5 burpee box jump overs 20"
5 power snatches 95#
3 burpee box jump overs 20"
3 power snatches 95#
200m run

(take lactate before and after) 3.4 before - 6.8 after