A.M Strength:

A) Back Squat
8 - 6 - 4 - 2 - 2 - 2 - 8

B) Work to a Heavy Snatch Double in 6 Sets

C) EMOM x 6
3 Box Jumps @ 30''
3 TnG Power Cleans @ 215

P.M Conditioning:

10 Minute AMRAP:
10 Thrusters @ 95lbs
10 Pull-ups
10 Burpees

- 4 Minute Rest

10 Minute AMRAP
10 Overhead Squats @ 95lbs
10 T2B
20 Calories on Rower

Results:

A) 225 - 275 - 295 - 305 - 305 - 305 - 245
* Still cant squat shit but trying to stay after it, knees are still really bothering me but I was happy overall

B) 135 - 165 - 185 - 195 - 205 -210
* Felt pretty good, legs were pretty tired after squatting but felt fast and getting more comfortable with the new lower starting position. 

C) Completed
*Cleans are still a pretty big goat, working on getting that back stronger, it got my heart rate going really quick

Conditioning:
Part 1:

5 Rounds + 10 Thrusters + 10 Pull-ups + 1 Burpee
*Massive sinus headache, each burpee made my head feel like it was going to burst. I was happy with my pacing, I took this piece from OPT's website after I had done some reading about MAP so I wanted to test the concept out. I tried to hit it at about 85-90% and I felt like I did. I had more in the tank but just wanted to pace it

Part 2:

4+4 Overhead Squats
The rowing was slow and so was the overhead squats, quads/knee were getting tight but again was playing with the maximum aerobic power, definitly had more in the tank as well but got some good workin. 

Strength:

A1: 8-8-8-6-6-6 TnG Deadlifts - Rest 1 Minute

A2: 5-5-5-5-5-5 Bench Press - Rest 10 Seconds

A3: Max Effort HSPU Regional Standard x 75 Seconds - Rest 2 Minutes

B: 20 Muscle Ups for Time

Results:

A1: 275/295/315/325/335/345

A2: 215/225/225x4/215/220/220x4

A3: 21/15/10/11/9/10/10

B: 3:41

So again nothing to write home about but was happy to just be back training, my HSPU while not a huge number felt good as I have been practicing kipping them, going to them right after the bench was really tough, no triceps. No Deadlift has always been an Achilles heel so I am just trying to hit it 1-2 times a week. Need to be able to cycle 315+ for multiple reps and sets. The Muscle ups felt great, strung the first 10 together easy then my triceps exploded, just struggled so badly to get locked out. Not a bad day.

OK, so I am back at it, I haven't been training very consistently lately but I am back in the game with the new facility running and its time to get refocused on regionals. I hope that I can represent both myself and our new  gym well this year during the Open and regionals  I am hoping that I can refocus my efforts and create a more structured and well rounded program for myself. Its hard to create or follow a program and stick to it but representing my own business gives me alot of motivation to push myself. For those who know me I have traditionally excelled at the true "CrossFit Workouts" anything that is light to moderate weight, coupled with some form of gymnastic movements I have always done well. My ability to handle high submaximal weights for reps along with absolute power is something to be desired. I will be still focusing on building strength, especially in my squat/press/pull movements and couple in 2-3 Open prep workouts a week. I am trying to keep my volume low and intensity high as again I would really like to preform well during the Open. Here we go on a new adventure in training and in a profession.

A) 5 Sets of 1 Power Snatch + 1 Hang Snatch
* 60 Seconds Rest Between Sets

B) EMOM x 8 Minutes
2 Hang Power Cleans + 1 Clean

C) 3x8 Touch and Go Push Press
* 60 Seconds Rest Between Sets

D) 5 Sets of 3 Front Squats @ 80%

Results: 

A) 2x3 @ 185 - 2x2 @ 190
I have really been working on my starting position in both the snatch and clean. I have seen improvement technique wise on both but my snatch pull strength has suffered so I will have to get more work in through complexes hopefully

B) All Completed at 215
While nothing too impressive, I was happy to string together some heavier hang cleans as I was absolutely embarressed at last years regionals by Event 2. While I dont foresee heavy hang cleans again I do need to contiune to hammer my weak areas

C) 3x8 @ 165
Was working on just rebounding at the bottom without having to slow down. My overhead has always struggled so hopefully I can just hit modifications of a bunch of different overhead movements to keep hammering away at the movements

D) All Completed @ 255
While not my best Front squating performance, my knees and lateral quads have been killing me limiting my squating recently. All in all was happy to walk away with no misses, my brother actually as much as I hate to admit it has helped correct my squat form with I think will help keep less stress off my knees.

A) Murph
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air-Squats
Run 1 Mile
W/20lb Vest

B) Snatch Balance x 2 + Snatch PP x 3

C) Snatch Doubles (Moderate Load)

D) 3-Pos Clean Deadlift + 3 Hang Cleans

E) Front Squat 3-2-1

Results:

Lower Back and Knees are not working so well but trying to battle thru

A) 37:04

B) 155/165/185/205/215

C) 155/165/185/205/215/225x1

D) 185/205/215/225x3x3

E) 225x3/255x2/275x1

Workout of the Day
A.
Build to a heavy Muscle Snatch
(shouldn’t take more than 5 sets)

B.
Take 15-20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

C.
Take 15-20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)

D. 

Work to a Heavy HBBS Single

E.
For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)

Results:

A) 70kg

B) 107kg

C) 122kg

D) 150kg

E) 44 sec (ub)/39 sec (ub)/ 46 sec (4+1+1)

*Not feeling especially strong or fit..... not eating enough and stress about opening the new gym. The Winter Challenge is coming up next weekend but thats not really on the radar as my end goal is getting stronger come regionals. 

A.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Bulgarian Split-Squat x 8-12 Reps
Rest 30 seconds

C.
OTM x 10 Minutes

Complete 2 Cleans @ 250

Results:

A. 

245x5/265x3/285x1/305x1/275x2x3

B.

135/145/155/165(m)/160/165

35x8/35x10/35x12/65x12x2

C.

 Completed

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps

Strict HSPU x 8-12

T2B x 14-18

B.
Six sets of:
Clean Pull + Clean Below Knee
Rest 2 minutes

C.
8 Minute AMRAP

8 Thrusters @ 115

8 Bar Burpees

8 C2B

Results:

A) 6/12/18 x 3 sets

B) 235x1x4/240x1x2

C) 5+1 Thruster - absolutely no gas

Strength Day:

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.
Every 45 Seconds for 9 Minutes:

1 Power Clean @ 75%

1 Hang Squat Clean @ 75%

1 Split Jerk @ 75%

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

Results:

A) 185x2/215x6/225x2

B) Completed @ 220

C) 265x5/295x3/325x1/295x3/305x3x4

A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps

B.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

C.
3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .

For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters


Results

A)

6/6/6

30/40/40

10/12/14

B)

205 - 20

185 - 26

155 - 35

C) 

880/5:52

A.
Work to a Heavy Snatch Single
Then 20 Reps @ 85%

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

C.
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean

Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%

Results:

A) 112kg/12:40@94kg

B) 5x260/3x280/305x1/325x1/330x1x3

C)

 1-2 @ 145

3-4 @ 175
5-8 @ 205
9-12 @ 215
13-16 @ 230
17 @ 245 (miss full clean)

18 @ 235 (miss full clean)

19 @ 235 (miss)

20 @ 235 

*Did part A with my mom at Crossfit Industrious, absolute destroyed me and made part C super hard. 

A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
Rest 30 seconds
Stationary Dips x 15-20 reps
Rest 30 seconds

C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

Results:

A) 225x5/255x3/295x1/270x5x2/260x5x2

B) 115/135/145/155/160(F) + 20 Strict Dips per Set

C) SN Pull @ 250 + 20 T2B (no GHD) 

*Feel pretty fried after the last 3 days, excited to see my progress after this 8 week cycle 

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents

B.
Six sets of:
Hang Clean + Push Press + Jerk
Rest 2 minutes

C.
Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

Results:

A) Did 3 sets of 2 Strict Muscle-Ups + 20 Seconds L-Sit on Rings - Im terrible at L-Sits

B) 205/215/225/235(missed-PP)/230/235(missed-PP again)* Tied a PR push-press tho

C) 

Set 1: 5:22 - felt really good about everything, UB dus and KB swings

Set 2: 6:26 - absolutely imploded on kb swings horribly broken and shitty mental toughness, great workout to test that. 

Invictus Blog 

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B.
Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%

C.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps

D.
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Results:

A) 265x5/295x3/325x1/295x3x4

B) Completed @ 190

C) Completed at 265/15 Strict HSPU x 3 sets

D) 32-14/32-13/27-12

A) Work to a Quick Heavy Deadlift

B) EMOM x 8
4x Deadlifts @ 315
6 Burpees

C) EMOM x 6
4 Muscle-Ups
5 Muscle-Ups
....
8 Muscle -Ups

D) 5x5 Front Squats

Results:

A) 315/365/405/425/465(PR)

B) Completed

C) Completed

D) 225/245/255/260/245

Light Conditioning:

3 Rounds
400m Run
21 GHD Sit-ups
7 Muscle Ups

Results: 
9:25 

A) Interval Work
5 Sets; 90 Sec Rest
12 C2B
12 Box Jumps
6 TnG Power Snatches

B) Every 2 Minutes x 10 Minutes
3 TnG Power Cleans @ 225 + 8 Hspu

C) Pause Front Squat x 1

Results:

A) Complete
Set 1: 1:10@165
Set 2: 1:13@155
Set 3: 1:16@135
Set 4: 1:08@135
Set 5: 1:06@135

B) Completed

C) 225/245/255x1x3

Strength

A) Every 2 Minutes 5 TnG Deadlifts x 20 Minutes

B) HBBS x5/x3/x1/x5/x10

C1) Strict Press 5x5

C2) 10 Strict Pull Ups

Results:

A) 225/245/275/295/315/335/355/315/325/335

B) 275x5/325x3/340x1/295x5/255x10

C1) 95/115/135x5x3

C2) Complete

20 Minute Capacity Test

"Sage"
20 Minute AMRAP
20 Thrusters @ 135
20 Pull Ups
20 Burpees

Results:

4 Rounds + 1 - Finished the burpees with like 40 secs left and just bitched out and didnt finish strong. Only thing I was not proud of this workout. First time ever doing this workout, the thrusters slowed me down real fast but happy with it overall. Last few workouts have been humbling. Steve Howell has been kicking my ass lately gotta step my game up

Strength:

A) Work to a Heavy Double CGBP

B) EMOMx10
Power Snatch x 2

C) EMOMx10
Power Clean x 2

D) 21-15-9
Deadlift @ 315
Box Jump @ 30 inches

E) 8x3 Box Squat w/Red Bands @ 185

Results:

A) 225/235/245/255/245/235/225

B) 165/175/185/195/200/200/200/200/185/185

C) 205/225/225/235/235/240/240/245/245/250x1

D) 7:13..... so bad im mildly embarrassed to put it on the blog

E) Completed 

Strength:

A) Snatch
2x3 @ 185
3x2 @ 205
5x1 @ 225

B) Clean + Jerk
5x1 @ 255

C) Front Squat
2x2 @ 265
3x1 @ 280

Results:

A) Complete - No Misses

B) Complete - No Misses

C) Complete 

Strength:

A) 5x5 HBBS

B) 5x3 Front Squat

C) 5x3 Press

Conditioning:

30 Squat Clean to Overhead

Results:

A) 255/275/295x5x3

B) 255x3x2/275x3x3

C) 115/135/145/155/135

Conditioning:

5:54 - didnt try to push the pace just tried to keep a steady rythem

Great weekend at the Invictus Athlete Camp, took a lot away from all the coaches and set a couple PRs doing it

Here are the results and Events from all 3 days of the camp

1) Work to a Heavy Front Squat Single

2) Max Reps HBBS @ Heavy Front Squat Single Weight

3) In teams of 2
400m Run
3 Rounds
5 C+J @ 185 (Alternate every 5 w/partner)
400m Run

4) Jackie
1000m Row
50 Thrusters @ 45lbs
30 Pull Ups

5) Work to a Heavy Snatch Single

6) 6 Minute AMRAP
12 Kb@70lbs
12 Box Jumps
12 Burpees

7) Work to a Heavy Clean and Jerk

8) "Cycling"
6 Cleans @ 195
6 Muscle Ups
6 Snatches @ 145
6 Muscle Ups
30 Shoulder to Overhead @ 95
6 Muscle Ups

9) Semi-Diane Ladder
1 Deadlift @ 275 / 1 HSPU
2 Deadlifs @ 275 / 2 HSPU
..............................
10 Deadlifts @ 275 / 10 HSPU

Results: 

1) 315 PR

2) 5 Reps (PR in the HBBS) 

3) 5:24 w/Steve Howell

4) 5:54 PR

5) 245 - Missed 255 pretty close and hopefully will get it soon

6) 4 Rounds - should have pushed harder on burpees

7) 285 PR

8) 3:48

9) Completed round 9

*Being able to watch and compete with some of the top guys around or regional was a great experience, I saw where I needed to improve for the coming months and hopefully ill be prepared as ever going into this years regionals 

Strength:

A) 6x 3-Position Snatch (Hi - Low)

B) 5x3 Snatch Drop

C1) 5x3 Clean Pulls

C2) 10 Strict HSPU

Results: 

A) 190x3x3/195x3/200x3/205x3

B) 175/185/195/185/185

C1) 5x3@295

C2) Complete

*Didnt have a ton of time to get alot of work in but not a terrible day felt like I got some good technique work in. Limited by the equipment I have for conditioning but hopefully will get a couple good ones in at the Invictus Camp this weekend. 

Strength:

A) 7x1 Snatch

B) 7x2 Power Clean + Clean

C) 5x3 Push Press

D) 5x2 Front Squat

Conditioning:
1 Muscle-Ups + 9 Dips
1 Muscle -Ups + 8 Dips
1 Muscle - Ups + 7 Dips
......
1 Muscle - Up

Results:

Strength:

A) 220/230/230/235/235/240/240

B) 245/245/250/250/255/255/260

C) 175/185/195/205/215

D) 255/275/285/285/285x1

Conditioning:

3:49 

Conditioning:

6 Min AMRAP
1 Snatch @ 165
1 C2B
2 Snatches @ 165
2 C2B
......
- 4 Minute Rest -
6 Min AMRAP
1 Snatch @ 165
1 C2B
2 Snatches @ 165
2 C2B
......
- 8 Minute Rest -
8 Minute Amrap
500M Row
25 KB @ 70
15 HSPU

Results:

6+7 Snatches @ 165
7+6 Snatches @ 135
1 Round + 7 HSPU

Strength:

A) Heavy Snatch Singles x 8

B) Heavy Clean Singles x 8

C) HBBS 5x3@90% (3RM)

Conditioning:

20 Thrusters@95
5 Muscle Ups

15 Thrusters@95
4 Muscle Ups
10 Thrusters@95
3 Muscle Ups
5 Thrusters@95
2 Muscle Ups
* Courtesy of my nemesis Steve Howell

Results:

A) 195/205/215225/235/235/240/240(F) 

B) 225/245/255/265/270/275(F)x2

C) Completed @ 295

Conditioning:

3:40

Cant complain, took a few days off with some stuff going on and wasn't expecting to come back and throw up any big numbers but was pretty happy overall. Need to focus on receiving and pulling the bar back to my body in the clean its been me catching it too far in front and not being able to stand up with it, but felt like a good session 

Strength:

A) 2 Position Clean (Below the Knee + Hang) x 7 Sets

Interval:

EMOM x 6 Minutes
5 Strict Pull-Ups
5 Strict HSPU
-4 minutes rest-
EMOM x 6 Minute
10 Pull-ups
10 HSPU
-5 minutes rest-
EMOM x 12 Minute
Even: 5 TnG Power Cleans @ 185
Odd: 10 K2E

Results:

A) 185/205/215/225/235/245/255

Interval Work Complete

Day off from work means time to get after it! Did all of this through out the day as time allowed.

Olympic Lifting:

A) Work to a Heavy Power Snatch Single

B) Work to a Heavy Snatch

C) Work to a Heavy Triple Power Clean

D) Work to a Heavy Power Clean

Strength:

A) 3-4-5 Front Squat

B) 5-4-3 Back Squat

Conditioning:

Alternating Tabata
Ring Dips
Ab Mat Sit-ups

-then-

9 Minute AMRAP
25m Shuttle every 90 Seconds
Max Thrusters @ 140

Results:

Olympic Lifting:

A) 220 (PR)

B) 250 (PR)

C) 255 (PR)

D) 265 (PR)

Strength:

A) 275/280x3(PR)/265

B) 275/285/315

Conditinoning:

Alternating Tabata
Ring Dips = 108 Total
Ab Mat = 115

Shuttle Wod
Thruster= 56 Reps 

So its been 2 weeks and I finally got back into recording my workouts... sorry about the delay

Sunday Conditioning:

5 Rounds:
4 Muscle Ups
8 T2B
12 Box Jump Overs @ 30inches
2/4/6/8/10 Clean and Jerks @ 185 (increasing reps/round)

Results:

13:30

*everything felt good, it was just a fun workout to get back into training. The last 4-5 days have been really laid back and unfocused. ready to get back on track and looking forward to the Invictus camp in a couple weeks 

A) Snatch Singles

B) Clean + Hang Clean

C) Work to Heavy Single Press

D) Heavy Single HBBS + 3 x 3 HBBS

Results:

A) 185/205/225/235/245(PR)/225/230/235

B) 185/205/225/235/245x1/245/250/255x1

C) 155

D) 335x1/3x3@295

*I need to find more time for conditioning/training but work and traffic have been getting more and more time consuming....

Strength:

A) Work Up to 95% Snatch Single

B) 4x5 Snatch Pulls @ 105%

C) Work up to 92% Clean and Jerk

D) Front Squat 3x5 (increase weight from last week)

Results:

A) 185/205/215/220/225/230

B) Complete @ 255

C) 225/235/245/255/265

D) Complete @ 255

* Havent had time to get conditioning in, tomorrow I will try to use as an active rest day and get some running in

Friday:

30 Rounds
5 Wallballs
3 HSPU
1 Power Clean @225

Saturday:

Complex!

A) 1 Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats 8x1

B) 1 Halting Deadlift + 1 Power Clean + 2 Front Squats + 1 Jerk 8x1

Results: 

Friday:

25:34

Today:

A) 135/155/165/175/185/195/205/215(f)* New Hang Power Snatch PR

B) 185/205/225/230/235/240/245/250

Strength:

A) 3 Pos-Snatch

B) Heavy Snatch Singles

C) Heavy Single Full Cleans

D) Heavy Hang Clean Single

E) Backsquat 3x5

Results:

A) 155/175/195/210/220(f)/225(pr)

B) 215/215/220/225/230

C) 225/245/255/265/275(f)* again can clean it just can't stand up with it

D) 195/225/235/245/255(pr)

E) Completed @ 285

Strength:

A) 5x1 Split Snatch

B) Track Triplet
3 Rounds
8 Split Snatch @115
7 Bar Muscle Ups
400m Run

Results:

A) 165/175185/195/205

B) 7:43

*While my numbers have been going on up my diet has been really poor the last few weeks and I can feel it. I really need to start getting this dialed in so I can truly optomize the limited amount of time that I have to change. Hopefully I can start planning meals out and having more food avaible to keep up my strength gains,

Strength: 

A) 1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch x 7

B) 1 Power Clean x 7

C) Front Squat 3x5 (Increase from previous set)

D) Push Press 5x5

Conditioning:

10-8-6-4-2

Muscle Ups

Box Jumps @ 40in

Results:

Strength:

A) 185/195/205/210/215/220/225/230/235(f)

B) 225/235/240/245/250/255/260/265(f)

C) 3x5@255 Complete

D) 165/175/185/195/205x3

Conditioning:

5:33 - Felt real smooth

Combination of yesterday and today - too lazy to write it out in a nice format.... also missed a training day on sat but I cant remember what I did. Been really hectic with work so training has been very erratic but no complaints still improving with a lot to work on. 

Wednesday 8/22/12

Conditioning:

4 Minutes on/4 Minutes off x 3 rounds
2 Muscle Ups
4 Power Snatches @ 165/155/135
8 C2B

Strength:

A) Bench 5x5

B) Every 45 Seconds 5 Hspu x 8 Minutes

Results:

Conditioning:

3 Rounds/3 Rounds/3 Rounds

Strength:

A) 185/205/225/235/245

B) Complete

Thursday 8/23/12

A) Hang Snatch 7x2 (double from hang)

B) Snatch 7x1

C) Clean Pull+Clean

D) Front Squat 3x3

Results:

A) 165/185/195/205/215/225/230x1

B) 185/195/205/210/215/225/230(miss)

C) 205/225/235/240/245/250/255(miss)

D) 3x3@225

*Much needed rest/recovery day tomorrow

Strength:

A) Find 5 RM TnG Deadlift

B) Front Squat 5x5

C) HBBS 5x2

Conditioning:

Complete 100KB swings @ 53
Every 30 sec preform 2 Deadlfts @ 80% of 5RM

Results: 

A) 405

B) 5x5@245

C) 245/275/275/285/295/305x1 

Conditioning:

6:59 @ 325

Friday August 17th, 2012

Strength:

A) 5x5 Front Squat

B) 5x2 Power Clean (not TnG)

C) 4x15 SLDL

Conditioning

5 Rounds
10 PP @ 155
10 Burpees
10 T2B

Sunday August 19th, 2012

Strength:

A) 5x5 Front Squat

B) 5x3 Push Press

C) 5x1 Clean and Jerk

Conditioning:

5 Rounds
300m Run
4 Power Cleans @ 225
4 Muscle Ups

Monday August 20th, 2012

Strength:

A) 1 Snatch from Floor + 1 Snatch from below knee x Max for day

B) Snatch 5x1

C) Clean 5x1

Conditioning:

21/15/9-42/30/18
Backsquat @ 225 - T2B


Results:

Friday

Strength: 

A) 5x5@235

B) 230/230/235/240/245x1

C) 4x15 @ 205

Conditioning:

9:28

Sunday

Strength:

A) 5x5@240

B) 185/205/215/220/225

C) 245/255/255/265/265

Conditioning:

12:56

Monday

Strength: 

A) 225

B) 5x1@230

C) 225/235/240/245/250/260

Conditioning:

9:38

Strength:

A) Work Up to A Heavy Double (not TnG but short rest)

B) 5 x 1 Snatch @ 90+%

C) Snatch Push-Press x 3 

D) Safety Bar Back Squat x 5

Conditioning: 

5 Rounds

3 Muscle Ups

6 HSPU 

9 Hang Cleans @ 155 

Results: 

A) 165/195/205/210/215/220

B) Completed @ 225

C) 165/195/215/225/235x2 

D) 145/195/215/235/245 - This was way more difficult that I had predicted, going to try to get some safety squat work in more often

Conditioning:

13:21 - HSPU fell apart like none other, a little humbling to get outta the garage and compete a little 

Strength/Conditioning

A) Work to a Heavy Single Deadlift

B) EMOM x 8
3 Deadlifts @ 85% (of single)
3 Muscle-Ups

C) Work to a Heavy Triple Bench

D) EMOM x 8
3 Bench @ 85% (of triple)
10 T2B

E) 3 Rounds
10 Overhead Squats
50 Double Unders

Results:

A) 445 (20lb Deadlift)

B) Completed @ 355

C) 255 x 3

D) Completed @ 215

C) 3:15 

* Completely wrecked from the Deadlifts, taking today off (posted late). Trying to not over train and since i have been focusing alot of the strength component of training the rest will hopefully be beneficial to my gains. Keep on the grind!

Strength:

A) Work to a Heavy Double of 1 Power Snatch + 1 Snatch

B) Snatch 5x1 @ 90%

C) Power Clean 6x1 @ 92%

D) Front Squat 
Wave 1: 1x3 1x2 1x1
Wave 2: 1x3 1x2 1x1
Wave 3: 1x3 1x2 1x1 

Conditioning:

3 Rounds:
40 Box Jumps @ 24in
30 Pull-ups
20 Ring Dips
10 HSPU

Results:
 
A) 210 (PR) - Power Snatch (PR)

B) Completed @ 215

C) Completed @ 245

D) 255x3/270x2/280x1/265x3/275x2/285x1/275x3/285(x1)/290x1

Conditioning:

12:14 - Super slow...

Thursday 8/9/12

Strength:

A) 3-pos Snatch Deadlift + 1 Hang Snatch 7x1

B) Max 4 Day - Clean & Jerk

Conditioning:

5 Rounds
5 Squat Cleans ---> 1 Squat Clean @ 225
8 Deficit HSPU
12 Pull-Ups

Results:

A) 185/195/205/210/215/220/225(f)

B) 270 - backed off and hit 250 3x1

Conditioning:
10:21

Friday 8/10/12

Strength:

A) 1 Snatch + 1 Snatch Below Knee - 5 x 1 @ 85%

B) 1 Clean Below Knee + 1 Clean - 5 x 1 @ 80ish %

C) HBBS 3x5 @ 83%

Conditioning:

12 Min AMRAP
20 Pistols
20 T2B
20 Push-Ups

Results:

Strength:

A) 5x1@ 205

B) 3x1@225/2x1@230

C) 3x5 @ 285

Conditioning:
4 rounds + 2 pistols - I feel beat to shit looking forward to resting tomorrow!

Strength:

A) HBBS
Wave 1: 1x5 1x3 1x1
Wave 2: 1x5 1x3 1x1 
Wave 3: 1x5 1x3 1x1 

B) Snatch 5x1 @ 92% 

C) Work to a Quick Single Power Clean

Conditioning:

5 Rounds
5 Power Cleans @ 205
30 Double Unders
5 Muscle Ups

Results:

Strength:

A) HBBS 
Wave 1: 255/275/295
Wave 2: 265/285/325
Wave 3: 275/305/345

B) 5x1 @ 220

C) 245 - Not great, really need to work on the last pull/speed thru the middle and turn over

Conditioning: 

10:06 - this was actually a really fun workout, it would have been alittle more difficult if I was able to complete the Mus unbroken but my hand is ripped open and it took everything i had just to just up and grab the rings - I am going to revisit this in a couple of weeks and see where I am at. 

Strength:

A) Front Squat (wave)
Wave 1: 1x3 1x2 1x1
Wave 2: 1x3 1x2
Wave 3: 1x1 1x3 1x2 1x1 1x1

B) 1 Snatch Deadlift + 1 Snatch Below Knee - Max for day

C) 1 Clean Deadlift + 1 Clean Below Knee - Max for Day

Conditioning:

3 Minute Running Clock x 4 Rounds
15 T2B
15 Box Jumps @ 24in
15 Thrusters @ 75

Results:

A) 225/245/265/235/255/275/245/265/285/295

B) 165/185/195/205/215/220(f)

C) 185/205/215/225/235/245/250(f)

Conditioning:

1:20/1:20/1:22/1:30

Strength:

A) Work to a Heavy Single Clean Deadlift

B) 4x8 Clean Deadlift @ +100%(best clean)

C) 5x3 Snatch Drop

Conditioining:


Nancy
5 Rounds
400m Run
15 OHS @ 95lbs

Results:


Strength: 


A) 385


B) 4x8@285


C) 135/165/175/185/195


Conditioning:


9:58 - PR 

A jumble of the last 3 days, been super swamped so havent been able to keep track very well

Thursday 8/2/12

A) Max Snatch

205/210/215/220(f)/225/230/235(f)/240

Friday 8/3/12

Conditioning:

4 Rounds
6 Muscle Ups
6 Box Jumps @ 30inch
25 OHS@65

Strength:

A) Work to a quick heavy double Front squat

B) Every 30 Seconds take 5% off of your heavy double and complete 2 reps for 5 miuntes

Conditioning:

16 Min AMRAP
7 Power Snatches @ 135
30 Sit-ups
7 HSPU

Results:


Conditioning: 


8:54


Strength:


A) 280


B) 265/255/240/225/210/195/185/180/170/155


Conditioning:


7 Rounds completed


Saturday 8/4/12

Strength:

A) Work to a heavy 3-Pos Snatch (starting at floor)

B) Work to a heavy Power Clean

C) EMOM 3 HBBS @ 85% 1RM

Conditioning:

3 Rounds @ 80%

15 BW Bench Press
15 Pull-ups
400m Run

Results:


Strength


A) 205

B) 250


C) Completed @ 285


Conditioning:


11:51 

Strength:

A) 3x1 Power Snatch @ 77%

B) 3x1 Power Clean + Jerk @ 77%

C) 3x2 Back Squat @ 85%

Conditioning

10 Deadlifts @ 275
50 Double Unders

Results:


Strength: 


A) 3x1@185


B) 3x1@225


C) 3x2@285


Conditioning:


3:14


Started my full-time job today which will basically eliminate double days except for the weekends. I am going to have to really be on top of my nutrition and training structure to maximize the time that I have. Hopefully it will force me to focus and stick to a program.  

A.M

Strength:

A) Snatch
2x3 @ 73%
3X2 @ 77%
5x1 Snatch @ 88%

B) Clean +Jerk
3x2 @ 73%
5x1 @ 88%

C) Front Squat
2x2 @ 85%
2x1 @ 90%

P.M

A) Front Squat

x8@ 65%

-Max Strict Muscle Ups

x8@ 75% 

-Max Strict Muscle Ups

x8 @ 85%

-Max Strict Muscle Ups

Conditioning

B) 50 Burpee C2B Pull-ups

Results:

A.M

A) 180/185/215

C) 205/250

C) 255/265

P.M

A) 190(8)/225(6)/245(5)

B) 4:04

Strength:

A1) 1-1-1-1-1 Rack Jerk

A2) 12 Back Extensions

Conditioning:

Run 800
- 3 Minute Rest/HS Walk
Run 800


Results:


Strength:


A1) 255-275-295-315(PR)-320(f)


A2) Complete


Conditioning:


2:05
- Complete
2:26

Strength:

A) Max Snatch from 1 1/2 Inch Risers

B) 5x1 Snatch of Riser @ 90%

C) 5x1 Clean and Jerk

D) 5x3 Pause Front Squat (3 Seconds on first rep)

Conditioning:

30 Muscle Ups for time

Results:


A) 225

B) 5x1@210


C) 185/205/235/255/275(f)


D) 185/205/225/245/255


Conditioning


4:20 - far from a PR but trying to maintain some gymnastics skill stuff at a higher body weight

Shit happens and I havent been able to get in the gym and have been eating shitty.... bad 3 days moving into a the new apartment tomorrow and hopefully it means back on the wagon...

Strength:

A) 4 Sets of 1 Power Clean + 1 Clean @ 80%

B) Snatch Drop 2x3@70% 2x3@75% x3@83%

C) 5x5 Push Press @ 80%

Conditioning:

7 Rounds 
3 Hang Power Clean @ 185
6 Regional Standard HSPU
9 30inch Box Jumps
12 T2B
-Rest 1 Minute

Once all rounds are completed put on a 20lb vest

10 Min AMRAP Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

P.M

EMOM - Skill and Conditioning Work
For 8 minutes
Odd - 3 TnG Squat Cleans @ 175
Even - 3 Bar Muscle Ups
For 6 Minutes
Odd - 4 TnG Squat Cleans @175
Even - 4 Bar Muscle Ups
For 4 Minutes
Odd - 5 TnG Squat Cleans @ 175
Even - 5 Bar Muscle Ups
For 2 Minutes
Odd - 6 TnG Squat Cleans @ 175
Even - 6 Bar Muscle Ups


Results:


Strength:


A) 220/220/220/220


B) 165x3x2/175x3x2/190x3


C) 5x5@180


Conditioning:


Part 1) 14:15 (1:10/1:19/1:08/1:11/1:07/1:12/1:12)


Part 2) 11 Rounds+5 Pull-ups+2 Push Ups


P.M


Completed all unbroken and felt easy

A.M Strength:

A) 4 sets x 1 Power Snatch+ 1 Snatch @ 85%

B) 5x3 CGBP @ 85%

C) 5x5 Clean Pulls @ 93%

D) HBBS x5@75% 3x5@80% x3@83% x4@81%

P.M Conditioning

A) Work to a Heavy Power Clean + Jerk

B) Games Rope Climb
5-4-3-2-1
Rope Climb
Clean amd Jerk @145/165/185/205/225

C) Froning+
Row 1000 m
10 muscle ups
30 GHD Sit-ups

Results:


Strength:


A) 185/185/185/185


B) 5x3@ 245


C) 5x5@ 275


D) x5@255 3x5@270 x3@280 x4@275




Conditioning:


A) 260 PR  


B) 7:24 - had to change all my weights


C) 7:04 - Muscle Ups were smoked 

Strength:

3RM HBBS - Just a Max for the Day

Conditioning:

10 Rounds
3 HBBS@87% 3RM
3 Parrallette HSPU


Results:


A) 315


B) 14:41 @ 275

Strength:

A) Work to 87-90% Snatch

B) Work to 87-90% C+J

C) 3 TnG Deadlifts

Conditioning:

Amanda:
9-7-5
Muscle Up
Squat Snatch @ 135

Results:


A) 180/190/200/205/210/215/220/225/230/235/240(F) - tied a PR


B) 235/245/255/265/255/245/235


C) 375


Conditioning:
4:41 - Not my best time but my gymnastics has been struggling with the extra weight iv been carrying - getting fat and my Mu's were poo

Strength:

A) 3 Position Snatch 2x1@75% 1x@80% 1x82% 1x85%

B) Snatch Pull 5x5@93%

C) Snatch Push Press 5x5 @ 80%

D) HBBS 6x65% 5x70% 5x75% 3x2@80%

Conditioning:

3 Rounds:
5 Squat Clean to Overhead @ 135
50 Double Unders
5 Squat Clean to Overhead @ 135

- Rest 1 Minute

1 Minute AMRAP Burpees

-Rest 1 Minute

Results:


A) 165/165/180/185/195


B) 5x5@230


C) 5x5@185


D) 220/235/255/270


Conditioning:

12:30


21/21/20 - Burpees 

Mid-Day

A) 15 Minutes Work to a Heavy TnG Double Power Snatch

B) EMOM  for 15 Minutes
2 TnG Power Snatch @90%
2 Box Jumps @36 inches

Evening

A) 3 - Position Clean (floor/below knee/mid-thigh
2x1@70% 2x1@75%

B) Snatch DL
2x7@100% 3x5@105%

C) Front Squat
x6@65%  x5@70% x5@75% 2x3@80%

Conditioning:

10-1 - 3 Inch Deficit HSPU
1-10 - Deadlift @ 225

Results:


A) 200x2 205x1


B) Completed @ 180/36 inch


Evening


A) 200/200/210/210


B) 235/235/245/245/245


C) 6x190/5x205/5x220/2x3@235


Conditioning:


10:03 - Wasn't going for a killer time but really practiced the kipping on the deficit and it improved dramatically 

A) 1 Power Clean + 2 Cleans 2x1@70% 2x1@75%

B) Elizabeth
21-15-9
Power Clean @ 135
Ring Dip

C) Snatch Balance 2x3@70% x3@75% 2x3@80%

D) Isabel
30 Snatches @ 135

E) 5x5 Push Press @ 78%

F) Fran
21-15-9
Thrusters @ 95
Pull-ups

Results: 


A) 200/200/210/210


B) 3:58


C) 165/165/175/180/180


D) 3:07


E) 5x5@ 175


F) 3:40


- No PR's or outstanding times just wanted to see how they felt at a heavier body weight, still focusing on strength while trying to keep some conditioning.

A) 1 Power Snatch + 2 Snatch 2x1 @ 75% 3x1@80%

B)  3 Rounds
18 Pull-ups
5 Cleans @ 185
18 T2B
5 Front Squat @ 185
18 Push-ups
5 Push Jerk @ 185

C) Clean Pulls 5x5@ 93%

D) HBBS 6x@65% 6x70% 6x75% 2x5@80%

E) 9-6-3
Thruster @ 165
Muscle Up

Results:


A) 165/165/180/180/180


B) 12:07


C) 5x5 @ 260


D) 220/235/255/270/270


E) 5:13

A.M

Conditioning:

A)
500m Row
20 GHD Sit-ups
30 Push-ups
20 Box jumps @ 24inch

500m Row
20 GHD Sit-ups
30 Push-ups
30 Box jumps @ 24inch
500m Row
20 GHD Sit-ups
30 Push-ups
40 Box jumps @ 24inch


P.M

Conditioning:

A)
30 Min Bike - easy pace

B)
2:1 Work/Rest
5 HSPU
20 Burpees
7 Deadlifts @ 295 w/axle

C)
Work to a Heavy Single Deadlift w/axle

D)
30 GHD Sit-ups
30 Double Unders
30 OHS @ 95
30 Pull-ups

C)
30 Min Bike - easy pace

Results: 


A.M


A) 17:18


P.M


A) Complete

B) (138/1:29/1:33/1:37)


C) 385


D) 3:06


C) Complete

Yesterday - Monday 7/9/12

Strength:

A) Power Clean + 2 Cleans - x2 @ 65% x3 @ 70%

B) Snatch Balance - 3x2 @ 60% x 3 @ 65% 3x2 @ 70%

C) Push Press 5x5 @ 75%

Results: 


A) 185 - 200


B) 140 - 155 -165


C) Completed @ 170

Today - Tuesday 7/10/12

Strength:

A) Muscle Snatch - x5 @ 60% x 4 @ 65% 3x2@ 70%

B) 3-Pos Clean - 2 set @ 65% 3 sets @ 70%

C) Clean DL- 7x4 @ 100%

D) Front Squat - x8 @ 60% x6 @ 65% x5 @ 70% x3 @ 75% x5 @ 70%

Conditioning:

8 Min AMRAP
5 Power Snatch @ 165
15 T2B
- 4 min rest -
8 Min AMRAP
5 Power Cleans @ 195
15 C2B

Results:

Strength: 


A) 105-110-115


B) 185-200


C) Completed @ 280


D) 175-190-205-220-205


Conditioning:


A) 4 Rounds + 7 T2B
B) 4 Rounds 

Strength:

A) Work up to a Heavy Front Squat Single

B) 1 Power Snatch + 2 Snatch x 2 @ 70% x 3 @ 75%

C) Jerk 2 x 3 @ 70% 3 x 3 @ 75%

D) Clean Pulls 7 x 4 @ 90%

E) HBBS x 8 @ 60% x8 @ 65% x6 @ 70% 2 x 6 @ 75%

Results:


A) 290


B) x 2 @ 155 x3 @ 165


C) 2 x 3 @ 220 3 x 3 @ 235


D) Completed @ 255


E) 205x/220x8/235x6/255x2x6

Strength:

A) 8x3 Block Jerks

B) Work Fast up to a Heavy Triple Clean Deadlift

Conditioning:

21 KB @ 53
21 T2B
5 Snatches @ 135
18 KB @ 53
18 T2B
4 Snatches @ 155
15 KB @ 53
15 T2B
3 Snatches @ 175
12 KB @ 53
12 T2B
2 Snatches @ 195
9 KB @ 53
9 T2B
1 Snatches @ 205

Results: 


Strength:


A) 185-205-235-255-265-275-285-295x1


B) Worked to 315 


Conditioning:


11:27 - No missed reps on snatches  

Strength:

A) 5-5-5-3-3-3-1-1-1-1

B) 3 TnG Clean and Jerk x 5

Conditioning:

Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Clean @ 135

Results:


Strength:


A) 185-205-225-245-255-265-275-285-295(fail)-300(fail)


B) 135/165/185/205/215


Conditioning:  


5:11 - PR

Strength:

A) 10x1 3-Pos Snatch Pull + 1 Snatch from Hi-Hang

B) 5-5-4-4-3-3 Snatch Push Press

Conditioning:

 20 Minute AMRAP
400m Run
7 Front Squats @ 135
10 HSPU
15 Box Jumps 24 Inch


Results:

Strength:

A) 105/125/145/155/160/165/165/170/175/180

B) 115/145/165/175/185/195

Conditoning:

5 Rounds + 5 HSPU - first 20 minute workout in a long time felt like it too

Strength:

A) Work to a heavy CGBP x 5

B) EMOM for 5 Minutes
Every 30 Seconds for 2 Minutes 3 CGPB @ 185
Every 30 Seconds for 2 Minutes 2 CGBP @ 185
Every 30 Seconds for 1 Minute 1 CGPB @ 185

C1) Safety Bar Good Morning 5x8 - rest 60 sec
C2) Demil Deadlift 5x20 - rest 60 secs

Conditioning:

5 Rounds (with 20 lb/vest)
5 Deadlifts @ 225
10 Burpees

Results:

Strength

A) 230x5 - may have gotten 235 but no spotter and havent bench in a while so played it safe

B) Complete

C1) 65/75/85/85/95
C2) 95/125/145/165/165

Conditioning:

4:22

Strength: 

A) 7x1 1 Power Clean + 1 Full Clean (reps do not have to be unbroken)

B) 7x1 1 Clean Deadlift + 1 Clean from above the knee

Conditioning: 

10 Minute AMRAP

5 Muscle Ups

10 T2B

20 S2O @ 75

50 Double Unders

Results:

Strength 

A) 165/185/195/205/225/235/245

B) 135/155/185/205/225/235/240

Conditioning:

4 Rounds 

- Focusing right now on getting stronger and not so much on my conditioning so trying to keep the conditioning below 12 minutes and the volume on my strength stuff high

Strength

A) Work to a heavy triple HBBS

B) 7x2 (1 Snatch Deadlift + 1Snatch below the knee) = 1 rep

Conditioning

Fran "Plus"
21-15-9
Thrusters @ 115
C2B Pull-Ups

Results:

A) Worked up to 295x3 and 315x2 - legs were pretty tired from yesterday but feels good to get back into lifting heavier

B) 125/155/175/195/200/200/200 - wanted 1 more set but I was catching it forward so cut it early

Conditioning:

5:09 - shit got hard

A.M Strength

A) Work up to a heavy front squat for a triple

B) Work to a Heavy 3-pos Power Snatch

C) Work to a Heavy 1 Power Clean + 1 Hang Power Clean

D) 4 x 5 Back Squat @ 70% 1RM

Conditioning:

21-15-9
OHS @ 135
T2B


Results:

A) 275 - Felt good considering my back still is a bit touchy

B) 180 PR

C) 235 PR - Super Ugly Hang Clean

D) Completed @ 245


Conditioning:


4:33 - All UB except the last T2B


* I am happy that my back was usable still a bit sore but much much better

I have been battling a sprained back muscle the last week so I took some time off to hopefully get it recovered, I am going to hopefully be back at it tomorrow and slowly get back into it. This has been a pretty unproductive last month so I really want to get ramped up again. Seeing all these videos of fellow regional competitors improving so much is mildly depressing. No one to blame but myself. Back to the grind - 2013 Games training

Still battling a bad back but first day back and trying to do alot of mobility and get into a set schedule

A) Front Sqaut x5 @ 65%/70%/75%/80%/85%

B) EMOM x 10 min @ 2 Power Cleans + 5 HSPU

C) Back Squat 3x5 @ 65%

Resutls:

A) 5 x @ 185/205/230/245/255

B) All HSPU complete
Cleans - 205/210/15/220/225/230/235/240/225/225

C)  Completed @ 255

A) 10x2 Hang Snatch From Hips

B) 10x2 3 Pos Snatch Deadlift

C) JT

D) 5x3 Wt'd Pronated Pull ups

Results:

A) 70/72/74/77/79/80/80/80/80/80/82

B) 100/100/105/110/110/115/115/115/115/115

C) 8:05

D) 45/45/55/65

*All results in KG, my lower back as been in alot of pain going to see PT today

Final Moving Day was yesterday so back to training, hopefully will be alittle more consistent...

A) Work to a Heavy Single Power Clean

B) 5x1 @ 90%

C) 5x3 Pause Squats (3 seconds)

D) HBBS 3x5 @ 75% 2x5 @ 80%

E) 5x3 Push Press

F) Conditioning:
10 Rounds (all reps must be unbroken)
3 TnG Clean and Jerks  @ 135
3 Muscle Ups

Results:

A) 255

B) Complete @ 230

C) 175/185/205/225/235 *should have gone heavier....

D) 3x5 @ 255 1x5 @ 265 1x5 # 270

E) 135/155/175/185/205

F) All unbroken No missed reps in 9:45