Sunday

A. Deadhang-to-inverted, 12 x 1; begin a rep every :45
+
5 sets for even times:
18 unbroken double-unders
15 Russian kettlebell swings, 53
12 back squats from ground, 95
9 burpees over the bar (lateral hop)
6 strict pull-up
3:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. Complete 

+

3:28

3:32

3:34

3:48

3:38

+

Complete with 90 on the sled 

Ughhhh. Rough day. Woke up much more sore than I thought I would be, and had an exceptionally low level of motivation for today's training. 

Double unders, kettlebell swings and back squats all unbroken. Pull-ups all broken 3/3. Burpees were extremely freaking slow. Blahhhhhh. 

Monday 31 March

14.5 redo

16:43 (almost 2:00 faster than Friday)

It certainly helped that I didn't have an asthma attack in the middle of this workout. Even if I had been 100%, this would not have been in my wheelhouse, and I'm happy to have improved on a second attempt. Broke thrusters 12/9 (mistake! Jacked the hr up too much), 7/6/5, 5/5/5, 6/6, 5/4, 6, 3. Tried to keep moving on the burpees with a step down every time. Still moved very slowly and stood around a lot, so I know there's still room for improvement here (but I have no interest in doing this again). Never checked out mentally like I did the first time; I was painfully aware of how many reps remained during the entire time. Also felt a little more muscle fatigue, especially in my arms on the burpees, than on Friday's attempt. 

And one sore butt cheek from using the same damned leg to step back for 84 reps. 

Friday 28 March

14.5

21-18-15-12-9-6-3 for time:
Thrusters, 95
Bar-facing burpees

18:32 – that’s two for bronchitis.

Broke thrusters 8/7/6, 7/6/5, 5/5/5, 6/6, 5/4, 6, 3. Looking forward to doing this again on Monday, as long as lung capacity is better than today. Better strategy for me may be to only break the sets of 21/18/15 thrusters once instead of twice.

Didn't want to do this at all today, but wanted to have a run-through just in case I'm not healthy by Monday (skipping the Friday attempt last week was a huge mistake).  Felt extremely lightheaded and dizzy while warming up, and two burpees into the round of 21 I really wanted to quit.  Went extremely, extremely slowly on the burpees and took a few water breaks.  Started wheezing by the round of 15, I think, and at one point, vision started to go black around the edges when I was about to lift the bar.  Never hit the redline from a muscle fatigue standpoint, just could not get enough air.

On Monday's redo, assuming I'm feeling better, I don't think I'll move much faster on the burpees.  Just cut down transition time (no water breaks, no walking around) and break thrusters into 2 sets instead of 3.  

Tuesday 25 March

A. Front squat, 5-3-1-5-5 @ 60-80-90-75-80% 1RM; rest 2:00
B. Squat clean thruster, build to a heavy single
+
AMRAP in 7:00 of:
3 thrusters, 100/65
3 burpees over the bar - did bar facing burpees by mistake.
6, 6
9, 9, etc
+
2000m row @ 75%

A. 155(5), 205(3), 225(1), 185(5), 205(5) – felt good!
B. 155 (PR+15) – not a max
+
12 thrusters + 8 burpees – it appears functioning lungs are required for this type of activity
+
complete @ ~40% (2:50/500m) as I tried to stop coughing

Still feeling pretty shitty, but significantly better than yesterday.  

Could have added another 5-10lbs on the thruster, but 155 felt heavy enough for today and already spent a bit of time here.

Even though I took it pretty slow from the beginning, the thruster/burpee AMRAP triggered my lungs pretty badly - definitely could feel that I was not getting enough oxygen.  Took a long time (and an extra couple of puffs on my inhaler) to feel recovered enough to start the row, and even then wasn't really feeling up to it.  Fingers crossed that the worst of this is behind me and I'll continue to feel better tomorrow.

Saturday 15 March

Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps
+
A. Bench Press 4 x 4-5 reps; rest 2:00
+
Complete as many rounds and reps as possible in 10 minutes of:
Run 200 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
200m row

rope climbs complete
did kipping HSPU on the blue gymnastics mat: 3, 4, 5
+
A. 94(5), 114(5), 124(5), 134(4)
+
subbed 200m row for the 20 AD cals
did one banded MU on the low rings each round (thin red band)
4 rounds + 8 burpees - just realized this said push press, pretty sure I push-jerked all of these...

Ugh - moving at a snail's pace this morning.  Feeling really beat up from 14.3 and also developed a headcold overnight. Blah.

Saturday 15 February

A. Split jerk, 8 x 1, building to a max; rest as needed
B. Back squat, 4-3-2-1-1-1-1 @ 70-80-85-90-95-101-101+%1RM; rest as needed
+
8:00 row for max meters
2:00 rest
3:00 AMRAP of [10 OHS @ 135/95 + 10 burpees over the bar]

A. 175F, 175 – jerks have felt off for a while
B. 195(4), 225(3), 240(2), 255(1), 270(1), 290(1 – PR+10)
+
1881m – 2:10 for the first 7 minutes, then gradually down to 1:54
1 round + 9 OHS. Felt like I was moving in slow-mo.
+
MU practice
+
20:00 AD @ z1

Back squats felt awesome. 300 next time, easy.

Thursday 30 January

Open WOD 11.4:
AMRAP in 10:00 of:
60 bar-facing burpees
30 OHS @ 120/90
10 MUs
+
A. Deadlift, 10-8-6 @ 55-65-75% 1RM; rest 2:00
B1. BB row, 3 x 6-8 @ 2111; rest 0:60
B2. weighted pull-up, 3 x 4-6 @ 21X0; rest 0:60
B3. GH raises, 3 x 4-8 @ 20X1; rest 0:60

90 reps – burpees done at 5:56, OHS broken 10/7/8/5 and done at 9:35. could have gone faster on both pieces.
+
A. 175(10), 205(8), 235(6)
B1. 73(8), 83(8), 93(8)
B2. 4, 3, 3 (no added weight)
B3. 8, 8, 8

Still feeling kinda lethargic, but felt better on 11.4 than I thought I would.  Did 15 burpees the first minute and kept up with Jeff through about 30, then really started to slow down from 30-50.  Rested too long getting chalk and water and whatnot before the OHS, and shouldn't have dropped the bar on the second set (lost balance).  

Rested over half an hour before starting part A - was absolutely exhausted.  

Sunday 26 January

45:00 AD @ z1

rest 2 hours

5:00 of [1 power clean @ 155 + 1 CTB, 2 + 2, 3 + 3, etc]
5:00 rest
5:00 of [3 power snatch @ 95 + 6 TTB + 9 box jumps, 20"]
5:00 rest
5:00 of [2 thrusters @ 95 + 2 burpees over the bar, 4 + 4, 6 + 6, etc]
5:00 rest
5:00 of [20 kettlebell swings @ 35 + 20 hand-release push ups]

did all of these at ~85%:
completed round of 3 + 3 + 1 PC = 13 reps (+ 1 failed PC)
3 rounds + 1 PS
completed round of 8 + 8 + 9 thrusters (couldn’t lock out the 10th)
2 rounds + 20 KBS + 3 push ups = 103 reps

Really happy to be back doing regular workouts! Power cleans felt HEAVY today.  Snatches felt really good.  Toes to bar were still quite uncomfortable for my shoulder, but the discomfort goes away quickly so I don't really know what to think (and pull-ups don't create the same feeling, so...?).  Felt like I was moving through mud on the thruster/burpee piece.  Broke the round of 8 into 4/4 and broke the round of 10 into 5/5 but couldn't lock out the last rep with ~0:05 to go.  All KBS unbroken and easy but push-ups felt terrible and had to take way more breaks than I would like.  Arms are SMOKED but shoulder is pain-free so I'll call that a good day :)

Sunday 3 November

30:00 row @ z1

rest 3.5 hours

“Bridges”
Five rounds for time / 30:00 time cap:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups

2 rounds + 9 HSPU (no deficit).  HSPU have definitely gotten better; Stephen gave me a tip midway through to tuck my knees closer to my chest and that definitely helped.  Thrusters were heavy and all broken in sets of 3, but this was the easiest part for me.  Couldn't catch my breath on burpees and pullups were broken mostly into 3s, with some 4s and some 2s and a couple of singles.  Practiced butterflying a few each round, and that's definitely getting better but I still lose rhythm after 3-4.  Did everything at a steady (sustainable!) pace.