Nov. 19-21

Nov-19
A. Split Jerk Recoveries - 3,3,3,2,2; rest 2min (build, NOT TnG)
B. Bnk Split Jerk - 1 rep every 90sec for 12 total reps @ 255+ (hold in split stance receiving position for 3sec before recovering)
C1. Muscle-up - 4 x 6 UB reps; rest 30sec
C2. BB OH Walking Lunge - 4 x 16 steps; rest 90sec (155#)
D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

Wednesdays I coach at our smaller gym. It is the only day of the week I coach there. I couldn't do Split jerk recoveries.

A. I subbed recoveries with snatch balance because it was something I have had issues with in the past. worked up to 275 for the doubles. 

B. BNK Split jerk - Felt tired and wobbly, I missed 1 rep but made it up. 

C1 Totally didn't see this.

C2. Holy moly those were really hard. When I started I wasn't sure I would make all 4. I did, but It was horrible. 

D.  last rd only made :50

Nov.20

There was lack of equipment/ space at Ute so I joined the class Wod. 

5-5-3-3-1-1

5's @ 425

3's @455

singles @475

Then we did 8 rds of short intervals at each station. Rower, ski erg, air dyne, Dus 

Most were :30on :30 off, some were tabata. 

Nov. 21 

I'm sick

I have got a cold that hit me pretty hard in the middle of the night. Now I'm at altitude with a cold so I feel awesome. 

Today I worked on some HS walks, and did a short workout. 

After the deadlifts yesterday my posterior chain was pretty tired so I did a workout I had programmed for another athlete earlier this week. It included some strict HSPU and Mus I missed the other day.

5 rds of 

6 strict hspu

3 mus

3;22. 

I did mobility for about 45 minutes after and called it a day since I am sick. 

I think I'll just play it by ear for the weekend. I may do the workout the Seminar staff has programmed if I am feeling up to it. 

Now I am going to ride Bobsleds!

Nov 17-18

Nov-17
A. Power Clean from high blocks - 6 heavy singles; rest as needed
B. Front Squat - 3,3,3; rest 2min (heavy across)
C. Banded Clean Pulls - 3,3,3,2,2; rest 3min (tough bar + bands at top)
+
5 Rounds NOT for time
100m Sled Push @ heavy-grinding load (slow)
100m Farmers Carry @ 2pood +

Results:
Shitty training day. 

PC from blocks 
225-225-235(miss) 235-235-235-245(miss)-245 Pulling of blocks is still foreign to me and very frustrating, especially if I can't drop under the bar. 

FS- Knee pain and hand pain DNF went straight to banded pulls

Banded pulls- 3@ 275,  3@275, 3@ 275, 2 @275, 2@ 275 (I used a heavier band for the doubles)

Sled push DNF

-This was a frustrating day. As I started to get warmed up I saw someone didn't stack the jerk blocks correctly and broke them so I spent an hour fixing them which ate into training time. 
For the FS I had some knee pain and rolled it out and it felt better but I skipped them. I was actually distracted buy pain on the top of my hand when  I squeeze with my thumb. It's very specific and there is a lot of weakness. I even had trouble turning a door knob. 


Nov-18
30 UB Thrusters @ 95#
500m Row @ 100% effort
Rest 12min
x3 

I ended up having to test out a workout for a competition I coordinate. It actually fit in fairly well with what I missed yesterday and some other stuff I have been doing. Here is what it ended up looking like for my portion.

60 yd light sled sprint into 120 yd run,  rest until 5:00 then 15-12-9 Thrusters 95lbs, BF burpees. Then 3- 20yd heavy sled pushes each with about 1:15 rest between.
I didn't get the sled pushes in yesterday but at least I got some volume in today.

I decided to try FS today after spending some time rolling out the quads. It went better.

3@325, 3@335, 2@355. I made a bigger jump than I should have but its too much fun to not shoot for a PR.
I took about 15 minutes then did the workout that was actually programmed today.

I obviously wasn't as fresh as I probably should have been for something this intense but I was consistent.

This was horrible

Rd 1 2:47
Rd 2 2:46
Rd 3 2:48

My row got slower (avg 1:39 rd 1 to 1:43 rd 3) but my Thrusters and transitions were faster.


I= 9 - It took a lot for me to keep pulling hard on the rower
C= 9- I had to focus rd 2 and 3 on keeping pace with bot movements
E= 9 - I had to not look at the monitor and just focus on keeping my pull consistent on the row. I hurt pretty bad after.

Nov 12-15

Nov-12

A. Push Jerk Recoveries - 5 x 1; rest 2min (325 across)

B. Bnk Split Jerk - 4 x 1.1.1; rest 10sec b/t singles + 2min b/t sets (build)

C1. Muscle-up - 4 x 5-6 UB reps; rest 30sec

C2. BB OH Walking Lunge - 4 x 16 steps; rest 90sec (135-155#)

D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

Results:

A. I was at our smaller gym. We only have squat racks so I subbed a hs jerk off the rack. 
I got to 305 then made a jump to 325 which I missed several times. I feel like I can't get a good drive from the front rack. I dip and come up without much power. It feels decent off the back. I'll get a video next time.

B. Iv'e never done these for multiple reps off the back. I was unsure of what weight I should be doing. Had some issues locking out. 

C1. 6-6-6-5. 
C2. 2 sets @135, 2@155.  These were really hard. I was really wobbly the last reps of every set. I was breathing like I ha just finished Fran at the end of each. 
D. :60- :60-:55-:50. The OH walking lunge really taxed me. These were harder than usual.

Nov-13

For time:

30 BF Burpees

20 CTB Pull-ups

10 Overhead Squats @ 135#

Rest 3min

x4 @85-90% effort

Results: 
3:21-3:22-3:15-3:23

+

Run - 3 x 800m @ 85% effort; rest-walk 3min b/t 
I planned to go to a track at night but my wife has strep and called me home to take care of the rug rats. 

Nov. 14 - I cheated on rest day and did King Kong. 2:57, 5 dudes from my gym beat my old time from 2 years ago so I had to set them straight. 

Nov. 15 - We ended up doing a partner version of the ECC. We just doubled the reps and rested as needed. It was moderately hard. It took us 24:00. 

November 9- 11

I ended up skipping the ECC qualifier. Doesn't look like we will be able to go unless Kill Cliff decides to send us. 

November 9
I ended up doing a partner workout with Kyle after I got back.

200 Dus
100 cal row
75 sto 95lbs
100 dl 145lbs
75 pull-ups
100 fs 145
75 situps
200 dus

20:19

I wasn't up for doing a qualifier after a long car ride.

Nov-10

45-60min AMRAP (NOT max effort, just keep moving)

400m Run @ moderate aerobic effort 

15 GHD Back Extensions

12 TTB

9 Wall-walks (hold perfect body-line for 2sec @ top of each)

500m Row @ moderate aerobic effort

20m 1arm Bottoms Up KB Carry ea hand (26-35#)

20m 1arm Farmers Carry ea hand (heaviest DB/KB you have)

20m VERY HEAVY slow-grinding Sled Drag

2min AD @ moderate aerobic effort

20 Hollow-rocks

20 Arch Body-rocks

20ft UB HS Walk

+

Mobility - 20min

Results

*subbed 30 burpees for the 400m run which took a little longer than a typical 400m run

I probably went to hard on this. At some point around 40 minutes it turned into a real met con and I was trying to keep pace. Sled pushes were really hard. 

I=7 It got harder than it should have

C=6 Just lept moving

E=8 Last 1.5 rds I was fairly tired. 

I did almost 5 rds in 60:00 

Nov-11

A. Power Clean - build to 1RM; rest as needed

+

15-12-9

Power Clean @ 115#

Burpee

Rest 10min

x3

*compare to Oct-7

Results

A. 285- Power clean didn't feel great. I have been tired probably due to travel, the hour long workout the day before and not seeing the Sun for two weeks.

B. I actually did this several hours after my power clean just due to how I was feeling. I came back not feeling any better but just kind of went for it. Overall it felt a lot better and I didn't feel like I was going to die after.

Oct 27 scores/ Nov 11 scores

RD1 3:05 / 2:48

RD2 3:07/ 2:49

RD3 3:09/ 2:51 

I= 8 First rd was Ok, Last 2 were hard

C= 9 I approached it differently than last time. I pretty much did sloppy cleans not contacting the body to make them faster. Burpees felt better.

E=9 Had to push it pretty hard on rd 2 and 3

Nov 6 -TNG snatch + DL/CTB

Nov-6

A. TGU - 12/10 @2pood/1.5 pood

B. TnG Power Snatch - build to tough single; rest as needed

C. Power Snatch - 30 reps for time in TnG sets of 5 @ 165#

+

18-12-6

Deadlift @ 185#

UB CTB Pull-up

Rest 8min

x3

Results:

A. TGUs are feeling better except for the giant bruises on my forearms. I even did 2 with a 95lb barbell.

B. TNG power snatch- 

Worked up to 220lbs but it was borderline not power. 

C. 3:31

This felt ok, I was a little unsure of how to pace this one considering I had to hit 5 reps each time. 

I= 7 More about pacing then pushing myself.

C=8 Different than 30 for time of course. I had to concentrate on bitt ing all 5

E=7 sets of 5 was manageable 

DL/CTB

Was this written for me or Chris Spealler? 

I didn't know how to approach it.  Was I supposed to do it for time or take rest from the beginning to make sure I hit all my CTB Unbroken. I decided to take just enough time to hit all of them Unbroken which I failed anyway. 

(How many 200lb dudes do you have doing all of these sets UB?) 

Here's how it went down.

Rd 1 -2:13

Rd 2 - 2:31

Rd 3 failed on like pull-up 6, ripped my hand, bar got slippery from blood and slipped off. 

took another 5 minutes to patch my hand and reattempted.

Rd 3 reattempt- Got through the first 18 but I was pretty much throwing myself at the bar and trying not to let go. 

Got through 11 of 12. Missed my chest on #12. Came off and did a single to finish the rd. 

Did the Rd of 6 heaving my body at the bar. 

Finished at 3:57 and then walked around for the rest of the day like I was holding and invisible lunch tray. 

I= 8 Grip intensive only. Not to taxing on the cardio.

C=9 It was hard to make myself hold onto the bar after each rep in the harder rds. 

E=8 Almost walked away and put a DNF for rd 3 but figured I should at least give it another shot. 

Nov - 3-5

Nov-3

A. Power Clean - 5 x 1.1.1.1.1; rest 20sec b/t reps + 3min b/t clusters (255 x 2 sets, 265 x 3 sets)

B. Clean Pull - 5 x 2; rest 3min (315# across)

+

In 60sec complete:

250m Row @ 100% effort

AMRAP Front Squats @ 105# in remaining time from the floor

Rest 6min

x5

+

Sled-push - 45sec for MAX DISTANCE @ same load as Oct-27; rest 4-5min (90-95% recovery)

Results: 

PC didn't feel as easy as last week but I didn't miss any.

60 sec AMRAP

1 -11 reps

2-10

3-10

4-9

5-10 

Well this sucked.  Row started out at 1:22 for the first couple rds but was at 1:28 for the last couple. 

Sled push- I actually lightened the load from last week a bit to keep my turnover fast. It was better at the lighter weight. 

Nov-4

A. Push Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy across)

B. Bnk Split Jerk Stance Press @31x3 tempo - 4 x 6-8; rest 90sec (125# across)

C. KB 2arm OH Walking Lunge - 4 x 24 steps; rest as needed

D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

+

5 Rounds for time:

100m 1arm Overhead ""Bottoms-up"" KB Carry @ 35# (50m ea hand)

100m 1arm KB Farmers Carry @ 90#++

15 GHD Sit-ups

Results: 

Push jerk recoveries

Sets of 2 @295 singles at 325

1- 8reps

2 - 7 reps

3 -6 reps 

4- 4 reps

make-up set - 4 reps all 125lbs

KB walking lunge - 

made them all, they were hard

Wall facing hs holds x 4 

1-:60

2 -:60

3 - :60

4 - :45 I fell, took :30 then went up for :15

The last portion I did not finish. I underestimated how long all of this would take.

 I can make this up Friday if you want. 

Nov-5

A. Free HS Hold / Frog Stand / Advanced Frog-stand - 15min play/practice

B. Front Lever - 10 slow-controlled negatives NOT for time (knees tucked if needed)

C. Back Level - 10 slow-controlled negatives NOT for time (knees tucked if needed)

D. Pistol / Wtd. Pistol Mechanics / Tech Work - 15min

+

Airdyne/Run/Row/Ski - 30min @ Z1

+

Mobility - 20min

Levers are hard I did some 1 leg tucked on both bars and rings. 

Pistols I played around withal sets of 10 to make them faster. I also did some singles with a bar in the Front rack for fun. Worked up to a single on both legs at 115lbs. 

I watched Sons of Anarchy while on the bike. Jax's little boy got kidnapped by some Irish gun dealers. 

Nov 1 ECC Qualifier

ECC Week-1 Qualifier

5min AMRAP

10 Barbell facing Burpees

15 Thrusters

20 Chest to Bar Pull ups

+

5 minutes to establish a 5-rep max low hang squat snatch

+

For time:

25 Overhead Squats (135/95)

75 Double-Unders

25 Calorie Row

75 Double-Unders

25 Overhead Squats (135/95)

#1 - 5 min AMRAP

2 rds + 16 reps in the ends rd

I paced the burpees a little too much. Should have been into the pull-ups on the last rd

#2 5 minutes to establish a 5-rep max low hang squat snatch

187.5 lbs 

If you did any warm-up snatches you really only had 1 shot to hit a 5 rm. I think I could have done 195ish. Since this one went right into the next you really wanted to be done by 4:30 to have time to change weights back 135lbs

#3 for time: 8:40. 

Double-unders slowed me up a bit. Shoulders were still pretty tired from all the overhead Iv'e been doing . The OHS got hard. 

This was a hard one to strategize. If I were to retest I would do better in all 3. 

This did not leave my right bicep/ shoulder feeling good at all. Iv'e had some pain since then.