130829

AM
A. Jerk - build to a max off blocks - Did as B. Smith-style PowerCleanJerk with TnG at shoulders - Felt great here, hit 225#
B. 5 min amrap pHSPU 5 reps with 2 misses off 12" boxes
+
EMOM for 10 min
odd - 8 ring dips Muscle up to 8 dips
even - 5 continental cleans 130# - Worked on speed from belly to shoulders, developed a drop and bounce TnG at this weight
PM
30 sec AD @90%
30 sec AD @50%
x12 Goals were 11/6 and hit them easily. Had 185 at the 10 minute mark (9 more than my first go at 300FU!!) and 225 to finish.

8/28

AM
Max height for 10 ub rebounding box jumps Got 36", but ground reaction time was slower than at 32", not a stand-still, but slower
+
"Flight Simulator"  11:42 I was scared of this when I first saw the program... but the progression of DU's came along easily and this felt very controllable to hit sets UB. missed at 38 of 40 the first time, all others UB.

5-10-15-...-45-50-45-40-...-10-5
ub double unders for time

130828

Missed a few days due to travel/vacation in Keys.  Did 4 hours of sea kayaking on Monday.

PM

A. Squat Clean - build to a max 245# - Felt strong/powerful but unco-ordinated after day of travel and weekend of vaca... for first time ever I felt stronger in the bottom of the squat than I did coming out of it... I feel good with this effort
rest as needed
B. Squat Clean amrap in 3 min @90% of A 4 Reps and 1 miss @ 220#
rest as needed
C. Squat Clean amrap in 3 min @80% of A 9 Reps @ 195#
+
1500m row Z1 6:20 steady

130824

In Florida to watch Shanna at the Crush Games.  Didn't get to a local box.  Did this at hotel:

Did strict hspu x 3; emom x 8; last three sets were tough

Then parking lot sprint x75m; every 3 minutes x 10; worked on leg speed and posture, last 2-3 were noticeably slower in leg speed.  Felt good here

130820

AM

A. Jerk off blocks 1-1-1-1-1, rest 2 min shoulders have been feeling increasingly unstable overhead each week.  This week I hit a tough 205, missed 215, went back down to 195, was tough, then missed 205... Walked away from this.  Came back about 30 minutes later to practice a little touch n go at shoulders with power clean and push press a la Ben smith.  This felt really good and I got a pr of 215# for a single.  Not sure what the difference was from ground vs blocks, but I've noticed this in the past as well.

B. 1 pHSPU every other min for 12 min done with 12" boxes, getting much better

+

5 rounds for time:

20 cal AD

10 kb snatch 2pd

12 ring dips

14:35 - Done as muscle up and 12 dips, 4th round got a lot harder for dips and failed the muscle up on fifth round, over to lower set of rings to finish.

PM

30sec run @90%

30sec run @50%

x8

rest walk 3 min

x3 felt good here.  Third set was about 30m further than 1st.  2nd felt solid as well.

130823

8/21

AM

4 sets:

60 double unders 1 miss/ub/1miss/ub

12 thrusters 115# all ub - challenge was the overhead push

25 box jumps 24" 

15 cal AD

rest 3 min tough and good.  

3:30

3:29

3:50 the thrusters took a good deal more effort by this set, slowed the box jumps and ad to follow... So rested an extra minute after this set

2:27 was able to pick the speed back up after an extra minute rest.  Close to throwing up for about 5 minutes after this

130822

8/23

AM

A. Squat Clean TnG 140#x5 EMOM for 10 min good... Each week becomes more of a religious experience.... Challenging; focused on staying taller in squat and getting knees forward

B. Back Squat 1-2x6, rest 3 min 225.235.245.255.260x1(shallow).260x2(deeper) videos are first and last

C1. CGBP @30X1 1-2x5, rest 1 min  205.215.225.235x1.240x1

C2. DB elbowing row @2110 3-4x5, rest 30 sec btw arms, rest 2 min did db high pulls imstead... could tell how much weaker that was last week, so wanted another week.  55.60x4x4

+

AD 15 sec @100%

rest 3:45

x10 - 19.15(bad start).24(a magical 15s of perfection).17.17.15.16.18.20.16 - this was tough... Focus required for 10 sets of 100% really drained the energy for about 30 minutes after session.  Poor vision, mumbling and jumbling words, etc.  felt fine after the 30 minutes.

PM

jog on trails Z1 did about 10-15 minutes of running with periodic self manual therapy and walking... Could feel I was stiffer from the intervals than the normal steady runs.

130819

AM
A. Power Snatch 115#x3 TnG EMOM for 16 min Done - Focused on a quick eccentric to concentric coupling, I think I lost some posture with about 4min to go, as things felt slower going overhead.
B. Front Squat @32X2 2-3x5, rest 2 min (video) - Rested 3 min btwn sets... neglected to notice the 2 min - 205.215.225.230x2.235x2 - Continued improvement here. Videos are first and last set.

+
EMOM for 16 min
odd - 6 db thrusters Use thick grips on the 50# DB's, focused on good depth of squat.
even - 8 stone over shoulder moderate - 80# Dball quick x 8 - Focused on breathing while working.

PM
30 min jog on trails Z1 missed due to dentist appt and evening appts... Will add in later as able