Saturday 31 August

A. Drop snatch, 4 x 1; :60-2:00 rest
B. Squat snatch, 10 x 1; begin a set every :90
C. Squat clean & split jerk, 8 x 1; begin a set every :90
D. Front squats, 5 x 3-4, 4111; 3:00 rest

A. complete @ 83
B. 75, 85, 95, 105, 110, 115, 120, 125 (PR+5), 130F, 130F
C. 105, 125, 135, 145, 155, 165, 175F, 175F – should have done 170, was greedy for another PR
D. 155, 160, 165, 170, 175 – these felt good today

Friday 30 August

20:00 swim @ a leisurely z1... could have swam longer, but I got bored.
+
mobility

Thursday 29 August

A. Squat clean clusters, 8 x 1.1.1 @ 85+%; :10 between singles, 2:00 rest
B. Romanian deadlift, 5-5-5, 4021; rest as needed
C. High-bar back squat, 5-3-1-5-3-1; 3:00 rest
+
AMRAP in 5:00:
5 burpees to target
10 pull-ups

A. complete @ 150 - these were really challenging, but did not miss any!
B. 135, 155, 175 (clean-grip)
C. 175(5), 195(3), 215(1), 195(5), 215(3), 230(1)
+
4 + 4 burpees. I have officially lost my kip 

Wednesday 28 August

3 sets NOT for time:
10-15 unbroken toes-to-bars
3-4/leg weighted pistols, play w/different implements and positions
10 roll-to-candlesticks
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max in no more than 20:00
+
4 sets for reps:
3:00 of [500m row + AMRAP handstand push-ups in remaining time]
3:00 rest

Complete; worked up to 12lb DB weighted pistols.  left leg was not easy (even unweighted).
+
A. 65, 75, 85
B. 180, 190Fx2 - it's there, just need to get a little lower.
+
2, 1, 1, 2 HSPU, with many falls off the wall. still need lots of work. kept the rows between 2:05 and 2:10.

Tuesday 27 August

AM:
45:00 AirDyne @ z1; got off the bike every 5:00 for mobility

PM:
A. Hang squat snatch from below the knee, 15 x 1; begin a set every :60
B. 1 halting snatch-grip deadlift + 1 snatch pull, 3 x 1; 2:00 rest
C. Front squat, 5 x 3-4, 4111; 3:00 rest
+
For time:
20 CTB pull-ups
12 power cleans, 155/105
16 front squats, 155/105
20 alternating DB snatches, 70/50
16 front squats
12 power cleans
20 ring dips

A. 65, 75, 80, 85×2, 90×2, 95×2, 100×2, 105×2, 110×2 - these felt really good today
B. 120, 125, 130 - these felt impossibly heavy
C. 135, 145, 155, 160, 165(3) - tempo sucks
+
19:37 or 19:47 – ring dips were frustrating and took several minutes.  CTB all fast singles - need to practice kipping again.  PCs and front squats weren't that bad, but the DB snatches were surprisingly tough.  Keeping the DB horizontal was definitely easier.

Monday 26 August

rest day!

Sunday 25 August

Every 12:00 for 3 sets:
1600m run @ 100%

8:28 (PR by almost 2:00)
8:51
9:45 (still faster than previous PR)

really surprised myself with this one.  tried to keep a 2:10/400m pace for the first 1200m, then kick it in the last 400m, finishing at a sprint.  completely and utterly exhausted after the second mile.  warmed up with a 1 mile jog and a half mile of jogging on the curve and striding on the straightaways.  

Saturday 24 August

A. Drop snatch, 4 x 1; :90 rest
B. Squat snatch, 8 x 1 starting @ 60% and building to 90+% for the last 3; begin a set every 2:00
C. Squat clean & jerk, 8 x 1 starting @ 60% and building to 90+% for the last 3; begin a set every 2:00
D. Front squat, 5 x 4-5, 4111; 3:00 rest

A. 83
B. 75, 85, 95, 105, 110F, 110F, 110, 115F, 115 – these felt off today
C. 105, 125, 135, 145, 155, 160, 165, 170, 175F (cleaned for a 5lb PR, barely missed the jerk)
D. 125, 135(4), 135, 145, 155(4) - hate, hate, hate this tempo

Friday 23 August

20:00 AirDyne @ z1
+
HSPU and pistol practice

HSPUs are getting more consistent, and I'm having an easier time keeping my feet on the wall.  Pistols need a lot of work.

Thursday 22 August

rest day

Wednesday 21 August

2 sets not for time:
10-15 handstand walk or 20-30 shoulder taps from top of wall walk
3-4 bridge-ups w/:10 pause
:30 hollow rocks
+
A. Split jerk, 3-2-2-1-1-1-1-1 @ 60-70-80-90+% for all singles; rest as needed
+
4 sets of:
10-15 ring dips, 20X2
:30 rest
AMRAP strict CTB pull-ups
:30 rest
+
For time:
50 CTB pull-ups
75 kettlebell swings, 53/35
100 double-unders

complete – this was fun!
+
A. 105(3), 125(2), 140(2), 155, 165, 175, 185F, 185 (PR+10) - as the weight gets heavier, my form gets worse.
+
ring dips: 5, 3+1+1, 2, 2 – harder than I expected
strict CTB: 3, 2, 2, 2 – easier than I expected
+
12:27
ripped at 28 CTB, switched to ring rows. finished KBS at 10:00. 30 UB DUs to start, then chipped away.

Tuesday 20 August

A. Squat snatch from pause @ mid-thigh, 15 x 1 starting @ 50% 1RM snatch and shooting for 80-85% on last few reps; begin a set every :60
B. Snatch high-pull clusters, 3 x 1.1.1 @ 95% 1RM snatch; :10 rest between singles, 2:00 rest
C. Front squat, 5 x 4-5, 41X1 @ 5% heavier loads than last week; 3:00 rest
+
For max calories:
5:00 AirDyne

A. 2 reps each at 65, 70, 75, 80, 85, 90, 95, 1 at 100 - these felt off today.  balance was all over the place, and feet kept jumping out too wide.  kept the weights on the conservative side.
B. complete at 115
C. 125, 135, 140, 145(4), 145(4) - fingers kept slipping off the bar.  tempo is a bitch.
+
98 calories - 1500cal/h for the first 0:60, then 1200-1400cal/h for the next 0:90.  minute 4 dropped down to 1000-1100, then picked it back up to 1400 in the last minute.

Monday 19 August

rest day!

Sunday 18 August

3 sets NOT for time:
10-15 unbroken toes-to-bar
30-50 unbroken double-unders
3-6 muscle-ups
+
5 sets for times:
400m run
12 handstand push-ups
16 CTB pull-ups
20 kettlebell swings, 70/53
4:00 rest

complete.
10, 10, 7 TTB (stopped when I lost the kip)

17+13, 32, 42 DU - double unders felt good today! 

worked on MU transitions, including dipping out
+

run was just slightly faster than z1 pace
cut HSPU to 6 per round (the first 2 or 3 always felt good, and the last 2 or 3 were always a struggle.  counted a few bad ones that should have been no-repped)
cut CTB to 8 per round (mostly singles, with a few doubles thrown in)

all KB swings unbroken

=
5:10
5:14
5:56
6:12
5:49 – subbed ring rows to avoid ripping

Saturday 17 August

AM:
A. Drop snatch, 4 x 1; :60 rest
B. Squat snatch, build to a heavy single in 15:00
C. Squat clean & split jerk, build to a heavy single in 15:00
D. Front squat, 4 x 5-6, 41X1; 3:00 rest

A. 83
B. 120
C. 170 (PR+10)
D. 115, 125, 135, 145(5) – should have started heavier.  Only dropped the last one because my finger slipped off the bar.

So excited to start the Invictus Competition programming!

PM:
800m sled drag, with 105 on the sled

Friday 16 August

rest day

Thursday 15 August

10 min @ 70%:
drag something 25 m grinder pace
walk rest 10 sec
HS hold 30 sec
walk rest 10 sec

rest walk 3 min

10 min @ 80%:
sand bag shoulder carry run 100 m
rest walk 10 sec
10 T2B
rest walk 10 sec

rest walk 3 min

10 min @ 90%:
row 250 m
10 ELBOWS IN push ups

Complete with sled +180, inside on the mats
+
Complete with the red bag
+
Complete, average 2:00-2:05/500m+
mobility class

Wednesday 14 August

AM:
30:00 AirDyne @ z1

PM:
A. HPC x 1/FS x 3 – build to a tough 3 in the FS in 10 min
B1. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 1 min
B2. BB rear foot elevated split squat @ 3011; 4-5 x 4; rest 1 min
+
3 sets:
12 tough American Swings
AD sprint 20 sec max effort
rest walk 3:30
+
3 sets:
12 no push up burpee box jump – 14″ AFAP
AD sprint 15 sec max effort
rest walk 3:30

A. 160 (PR +5 for HPC)
B1. +5(2), +5(3), +7.5(2), +7.5(2)
B2. 93, 98, 103, 108
+
complete with 70lb KB
+
complete

Tuesday 13 August

AM z1 row

breakfast: green smoothie

lunch: tuna, avocado, bell pepper

second lunch: eggs, avocado, rice

PM training + recovery shake

dinner: chicken, salsa rice, avocado

-----

AM:
30:00 row @ z1

PM:
A1. Strict Press @ 12X2; 5,4,3,2,1; rest 90 sec
A2. AMRAP Ring Rows @ 1111; rest 90 sec x 5
B. SA DB Push Press – build to a 3RM per arm in 8 min
+
for time:
5 min accumulation FLR on rings
100 m BB overhead carry – tough
100 m walking lunges

A1. 83(5), 93(4), 98(3), 103(2), 108(1 – PR+3)
A2. 15, 15, 15, 15, 13
B. 60
+
15:58 with 125
FLR took 9:00; should have gone heavier on the overhead carry.

Monday 12 August

rest day!

breakfast: bacon, eggs, avocado
lunch: pesto chicken and zucchini
second lunch: tuna, avocado, bell pepper
dinner: steak, broccoli, sweet potato, coconut oil
snack: grapes

Sunday 11 August

breakfast: eggs, rice, avocado
training + recovery shake
lunch: salsa rice, chicken, avocado
dinner: pesto chicken with zucchini
snack: grapes

-----

for time:
Sled Drag forward – 100 m tough
100 m burpee broad jump back to start

rest as needed

on a 20 min countdown timer:
row 2K
100 no push up burpee onto plate
amrap DU’s in time left in 20 min

5:40 with 150 on the sled (should have gone heavier)
+
row 2k: 8:58.1 - disappointed with my rowing lately. 2:15/500m felt like a struggle to maintain.
no push up burpees were terrible, in part because I couldn't breathe very well while doing them.
100 DUs in about 2:55 - happy with this, considering how tired I was.

Saturday 10 August

breakfast: eggs, rice, avocado
training + recovery shake
lunch: salsa rice, chicken, avocado
dinner: salmon, broccoli, sweet potato, coconut oil
dessert: grapes

-----

A. Snatch – build to a tough single in 8 min with perfect form – NOT a 1RM
B. CJ – build to a tough single in 8 min with perfect form – NOT a 1RM
C1. Wtd Dips @ 20X1; 2-3 x 3; rest 1 min
C2. RDL @ 2020; 8-10 x 3; rest 1 min
+
4 sets:
30 sec MAX back extensions
rest 30 sec
30 sec MAX push ups
rest 30 sec
30 sec MAX ghd sit ups
rest 30 sec

A. 115 - felt solid today.  tried 120 once and bounced it off my head.
B. 160 (PR +15) – power clean + split jerk. completely ignored the time and instructions not to do a 1RM. felt like going for a PR, so I did.  elbows have gotten a lot faster up to 155, but 160 was a little out in front.  
C1. +7.5, +10, +15(2)
C2. 123, 143(8), 143(8) – grip was limiting factor
+
back extensions: 16, 16, 17, 17
push-ups: 14, 13, 11, 11
GHD sit ups: 11, 11, 11, 11

Friday 9 August

rest day!

breakfast: bacon, eggs, avocado
lunch: cottage cheese and cantaloupe
second lunch: tuna, bell pepper, avocado
dinner: steak, broccoli, sweet potato, coconut oil

Thursday 8 August

breakfast: cottage cheese and cantaloupe
lunch: tuna, avocado, bell pepper
second lunch: eggs, rice, avocado
PM workout + recovery shake + mobility class
dinner: salsa rice, chicken, avocado

-----

A. Muscle Up tech work – 15 min
B. FLR on rings – accumulate 5 min
C. 30 KB clean singles PER ARM – not for time
D. Run 800 m @ 90-95% effort; walk rest 3 min x 4

A. complete - worked on transitions
B. complete - took 12:00.  did a couple sets of 0:30, then down to 0:20 and 0:15 by the end
C. complete; worked up to 60lb KB
D. 4:08, 4:12, 4:18, 4:15 - it was hot and 3 minutes was not enough rest.
+
mobility class

Wednesday 7 August

A. HPC x 1/FS x 5 – build to a max in the complex in 10 min
B1. SA row @ 2010; 10-15/arm x 3; rest 30 sec
B2. BB rear foot elevated split squat @ 3010; 5-7/leg x 3; rest 30 sec
+
5 sets:
10 unbroken American Swings
AD 20 sec max effort
rest walk 2 min b/t sets

A. 155 (PR +10 for PC, PR +20 for HPC) - 155 felt awesome.  Failed 165, backed off to 160 and failed that too.  Soon!
B1. 25, 30, 40 - started out too light
B2. 85, 94(7R/6L), 94(7/7) - could have gone a little heaver, but balance wasn't 100% today
+
complete with 70 – this was terrible.  Felt super nauseous and dizzy for like 20 minutes after.  2 minutes was not enough rest.

Tuesday 6 August

A. Strict Press @ 12X2; 2 every 90 sec for 8 sets
B. Push Press – build to a 2RM in 8 min
C. PJ TnG – 5 emom moderate load – 8 min
+
AMRAP in 10 min:
3 strict chin ups
25 m crawl
2 wall walks

A. 83, 88, 93, 98, 103(1), 98, 98, 103(1) - big difference between how easy 98 felt and how difficult 103 felt.
B. 138, 143(1)
C. 103, 113×7 - last couple of minutes were perhaps a little more than moderate...
+
5 rounds even - happy with this!

Shoulders. Are. Smoked!

Monday 5 August

rest day!

Sunday 4 August

row 500 m
rest 1 min
10-1:
Hang Power Clean – 85#
Bar Dips
rest 1 min
row 500 m

total time = 19:16
Row 1: 1:58.7
Row 2: 1:55.6
Bar dips felt great through the round of 6, then suddenly they did not.  Mostly singles from 5-1.  HPC all easy and unbroken.  Row felt super taxing today (both the first and second 500s).

Saturday 3 August

A. Sumo DL – build to a tough single in a few sets
B. Paused Good Mornings @ 3111; 3-5 x 5; rest 2 min
C1. Close Grip Bench Press – 60% heavy 3′s on July 22nd; 8 sets of 3 @ 20X1; rest 30 sec
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec

A. 274 - felt awkward, but not difficult
B. 74, 84, 94, 104, 114 - always terrible
C1. @83 - easy
C2. 4, 4, 3, 3, 3, 3, 2, 3 - frustrated that these have not been improving
+
Death By Burpees
14 + 10 - same score as April 2012

Friday 2 August

AM:
2 sets of 3 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU’s
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
25 m bear crawl
25 m farmers walk – 45# DB/h
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
row 100 m
5 PUSH UP burpees
(rest 3 min b/t each 3 min set)

2 + 16 DUs
3 + 2 push ups
+
3 rounds
3 rounds
+
3 rounds
3 rounds

PM:
60:00 soccer with Kellie, in which she was frustrated with my lack of ability.

Thursday 1 August

rest day

Wednesday 31 July

AM:
10:00 row @ z1
+
20:00 AD @ z1

PM:
For time & movement quality:
400m run
10-9-8-7-6-5-4-3-2-1 of box jumps & hand-release push-ups*
100 double-unders
+
Side planks, accumulate 120 seconds/side, 1 side @ a time; rest and break as needed to ensure solid positioning throughout

12:00
+
complete