Feb 19-21

Feb-19
A. Front Squat - build to 1RM; rest as needed - 365, missed 390
+
30sec Row
30sec TTB
30sec Rest
x5 @ fastest sustainable pace
...
30sec DU
30sec KB Swing
30sec HSPU
60sec Rest
x5 @ fastest sustainable pace
...
30sec AD 
30sec Wallball
30sec Rest
x5 @ fastest sustainable pace
*rest-walk 2-5min b/t pieces as needed - completed

Some athletes were testing a heavy DL so I jumped in.  Should not have done this. Probably why my back felt tired on Saturday.  525lbs, 10lb PR

Feb-20
Rest / Active Rest / Mobility as needed

Feb-21
Team Comp Programming
50's regional workout. I got through 24 cals on the row. Deadlifts were much slower than they should have been. My back did not feel great.

-Clean & Jerk max-effort work - 330lbs, 5lb pr

+
For time
100cals Row
75 STOH @ 135#
50 TTB
*get split for each movement
*report times/splits for everyone if you would- I overlooked this, did not complete

Feb. 17-18

Between broken heating units, broken cars it's been hard to get it all done. Iv'e also been working on a video for the video contest CF HQ is doing. 

Feb-17
A. HS Walking Skill - 15min (play games, stack plates and walk up & down or do figure 8's) -
B. Rope Climb Skill - 15min (legless + w/ legs) -  I'll add this to the workout today 

+
Mixed Cyclical Intervals (Run/Row/AD)
8-10min @ HR 140-160 BPM
2-3min passive recovery
x3-4 by feel
*I want you to base this session entirely on your subjective recovery - 1 rd AD, 200 cals in 9:30. 1 mile run on treadmill 8:00 pace. 10 min AD. 
+
Mobility 20-30min


Feb-18
A. Power Sntach - 5 x 1.1.1.1.1; rest 20sec + 3min (heavy across) -205 lbs across, I actually miscounted and did 6 rds at 205. 
+
For time @ 100% effort
7 TnG Snatch @ 135-155#
7 Burpee Box Jumps @ 24"
7 Muscle-ups
Rest 5-6min (complete recovery b/t rounds)
x4-5 - I only got 3 rds in, We got this on video for the shoot and were on a time schedule. 
1:10
1:20
1:30

Feb 16 2015

Feb-16
A. Push Jerk - 5 x 2.2.2; rest 20sec + 2min (225# across, use blocks) -Completed
B1. Ring Dip - 4x 10-12 UB reps; rest 20sec - 12-12-12- 9/3
B2. Push Press - 4 x 10-12 UB reps @ 135-155#; rest as needed -Completed at 155lbs
+
90sec AMRAP
10 TnG PC & Jerk @ 115#
20 Double-unders
Rest 90sec
x3 sets
Rest 6min actively (AD/Row/Walk @ Z1 or below)
x3 rounds (9 total rounds w/ 6min rest b/t every 3)
*target is 2 complete rounds every set 

This was horrible, My day interrupted prior to training by having to help a coach with car trouble. I didn't get lunch. I ate a Lara bar prior to the push jerks but that didn't carry me far. Felt weak and tired after the first 2 amraps.

#1 -2rds
#2 - 2 rds
#3 -  1 rd + 10cj +15 due
6 min rest

#4 - 2 rds
#5 -  1 rd + 10cj +10 Dus
#6 - 1 rd + 10cj
6 min rest 

#7 - 1 rd + 10 cj
#8 1 rd + 8 cj
#9 1 rd + 8cj

I ended up doing sets of 2 tng at the end. Lungs felt ok, I just didn't have any energy. 

Feb. 10 -13

Feb-10
A. Snatch/CJ - moderate effort tech work (20min building to ~70-75% at max) 
+
30x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort - 520 cals
+
Row - 20min @ easy recovery pace- 2:20 pace

Feb-11
Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 7
> Mental Fatigue - 1 to 10 (10 being very tired) - 7
> Physical Fatigue - 1 to 10 (same) - 4
> Mood - 1 to 10 - 9 

Pretty distracted and pissed off today. 

Feb-11
A. Front Squat - 2,2,2; rest 3min (build) - Subbed BS- Didn't go well, 375-395-425 (fail/ 1 rep) 
B. Muscle-ups - 20 reps for time; rest 5min x2 -
Rd 1- 2;15
I had to stop after this. I couldn't focus and was not happy. 


Today was better than yesterday, shoulder pain is gone I think my traps were just tight and sore I and I freaked out and thought the issue was back. 

Feb-12

20cals AD
20 Wallball
20 TTB
Rest 4min
x5 @ 80-85-90-95-100% effort

rd 1 - 2:16
rd 2 - 2;12
rd 3 - 1:58
rd 4 - 1;53
rd 5 - 1:38 ( maybe I went too slow in the other rds)

+
Rest 10min actively
+
30sec Double-unders
30sec KB Swings
30sec HSPU
60sec Rest
x5 @ fastest sustainable pace

This got a lot harder than I thought it would. 



Feb-13
Rest/Active Rest/Mobility as needed - 
My active rest became a little too active, I planned to do the moderate effort tech. work I missed on Monday but it felt good so I went with it. 

Clean and jerk 
3@ 65%
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 90%
1 @ 95%
1 @ 325lbs for a 5lb Pr. 

Friday Feb 6. - Tuesday February 10

Feb 6-8 - Midwest championship competition in Rochester MN.
It was dumb, we took 1st. There was one decent event, 100m sled push. The rest were chaos. Here is an example of some of the events.

4 minute AMRAP
4 person team
1 person at a time
4 burpees
4 ttb
switch after every rd, imagine how dumb burpees look when only doing 4 at a time AFAP in a competition with no real standards.

5-4-3-2-1
12' rope climbs
Deadlifts 225/155
4 person team, share the work.
total time of 1:47 worth of work which was shared by 4 people.

Feb-9
Rest/Mobility/Active Recovery as needed - shoulder+ hamstring mobility

Feb-10
A. Snatch/CJ - moderate effort tech work (20min building to ~70-75% at max) -

I skipped this, I of course screwed my trap again during the last event. It was another dumb workout that had 25 KB swings per person so I of course went straight up rather than a traditional swing because it faster. It's not as bad as before but I didn't want to aggravate it. I'm back on the bromelain and doing mobility. 
+
30x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort  - Total of 520 calories 
+
Row - 20min @ easy recovery pace 2:20 pace

Feb 4, 2015

12 Thrusters @ 115#
90sec AD @ 85-90% effort (hard but tolerable)
Rest 30sec
x5
My bikes are old and don't have Watts. I just held 75 rpms the whole time. It sucked. 
+
20 Wallball @ 20#
90sec Row @ 85-90% effort (hard but tolerable)
Rest 30sec
x5 
1:45 pace each rd. 
This was harder than I thought it was going to be. 

Do you want to me to keep posting my stress levels? I usually just post them if I am feeling tired or stressed lately. 

Tuesday 2.3.15

A. Front Squat - 3,3,3; rest 3min (build) - 315-335-365 (only got 2 at 365). It was a big jump to 365 but I thought I could do it. 

B. Muscle-up - 10 reps for time; rest 3min x4
rd 1- :33
rd 2 - :35
rd 3 - :35
rd 4 - :39

These felt better than the other day. Still pretty hard to hit rd 4 UB. 
+
12 Thrusters @ 115#
90sec AD @ 85-90% effort (hard but tolerable)
Rest 30sec
x5
+
20 Wallball @ 20#
90sec Row @ 85-90% effort (hard but tolerable)
Rest 30sec
x5 

I didn't manage my time well + I got a few phone calls mid workout. I'm going to try to get the rest done in the morning then do  a slightly shorter recovery in the PM. 

Feb 2

A. Power Snatch - 10min to build to tough single; rest 5min 235lbs  10lb Pr 

+
30 Power Snatch @ 45%
30 Power Snatch @ 65%
AMRAP Power Snatch @ 85% in remaining time
*base load off "A"
I'm assuming this was 10 minutes long. 13 reps at 85%. I loaded the wrong weights for the first rep at 85% and missed one rep halfway through. I would have had 14-15 reps had I not screwed up on the weights. 

+
Row - 3k @ easy recovery pace 13:56, new PR! 
+
For time @ Open effort
100 Double-unders
50 HSPU (anyway)
100 Burpees

Dus :53
50hspu 2:53 split
100 burpees 6:27
total time of 10:09
I had more in tank at the end than I should have.  I also took the time to write down my times. I should have taken a video. Probably should have been more like 6:00 on the burpees. 

*get split time for each movement