Saturday, December 5, 2015


30-Nov
A. Snatch; build to a moderate effort single
225

felt great and moderate
+
"Tommy V"

13:00
terrible
i dont know why this was my worst performance on this since regionals.
actually i do.
my rope climb technique is bad and destroys my biceps and grip or something.

+
B1. Front rack double KB walking lunges; 20 steps x3; rest 1 min
B2. Bent over single arm Db arc rows; 10-12x3; rest 1 min

used 1.5s, 62s, and 2poods for the walking lunges.
those were "really fun"
used a 25 or 35# DB for arc rows... can't remember.

C1. Single leg sorensen holds; 20 sec x3; rest 1 min
C2. Supinated isometric pull up hold 90 degree bend; amsap x3; rest 1 min
those sorensen holds are bullshit.  holy shit.

35 secs every time on the other holds.
those were ok ok ok then done.

1-Dec
Airdyne 15 min easy
Row 15 min easy
+
mobility work 60 min

2-Dec
A. Deadlift; build to a moderate effort single

435
+
21-15-9
deadlift 315#
strict hspu


rest as needed to recovery


15-12-9
power snatch 135#
burpee box jump over 30"

3:33 dl/hspu

DL were 15+4+1+1 (i think?), 8+4+3 (i think?), and i don't remember 9s
hspu were ub

6:17 on the ps/bbj... and did that in the pm after a few hours rest
ps were 8+4+3 (i think), then 3-4x2+singles, then i can't remember
bbjo were "faster" than usual I THINK

felt "not that goddamn awful" on this... could dig in more if needed  i guess maybe perhaps i don't know.

3-Dec
OFF

4-Dec

(rested on the 4th... did this on the 5th... which was a mobility/off day...)

A. Squat clean; 5 doubles @285-305#; rest 3 min

285, 290, 295, 300, 305
all TnG and "not that awful"
felt good on these.

B. Front squat; 3, 2, 1; rest 2 min
335, 355, 380

380 is "probably" a pr?
i was "happy" with that for sure.

+
EMOM 20 min:
Odd- 5 thrusters 165#
Even- 3-5 muscle ups


i did this a few years ago with 155 and almost died.
i felt "not that terrible really at all" today.
did 5 mu EASily every set.
+
mobility work 15-20 min

Sunday, November 29, 2015

20-Nov
A. Squat snatch; build to a tough single
245#

missed 255... 245 didn't feel horribly tough.  ahh well.
+
3 rounds for time:
5 squat snatch 205#
5 muscle ups
4:36 ...

BAH!... missed one of my snatches on the 3rd round and that added a fair amount of time.

rest 10 min


3 rounds for time:
15 thrusters 135#
15 burpee box jump overs 20"
7:00

bbj were too slow
i mighta not had everything kickin' hard enough to dig in hard for these first  two pieces.  
i did this in the late afternoon near the end of the day instead of morning... 
i just felt like i coulda gone faster on both of these.
thrusters were ub, 5+10, 8+7

rest 15 min


3 rounds for time:
35 wall balls
100 double unders
7:53

all unbroken.
happy to do 'em unbroken.
could've rushed a LITTLE more looking back.
lower hamstrings / knee pits blew up a little afterwards.
never really felt that kinda thing in that region before.
+
Row 15 min easy cool down

21-Nov
OFF

22-Nov
OFF

23-Nov
A. Squat clean; build to a tough single then drop to 90% and perform 8
singles; rest as needed bw

345 pr howmfph
felt good and fast underneath.. wasn't able to "stop" before i was ass to ankles.  Or i don't know if it was I "couldn't stop" or just decided, "wellll i'm just jumping my ass as low as i can."
obliterated the shit out of the 310# cleans too.  they felt "easy"

B. Front squat; 5x5; rest 2 min
275, 285, 295, 305, 315

and they felt "strong"
i did them "mostly" with no rest at the top either.
as good as 5x5 has ever felt.

+
10 rounds for time:
10 front rack walking lunges 165#
40 double unders
15:00

used the axle.. just cuz.
tripped twice on one round of du

+
mobility work 15-20 min (hips/ankles/hamstrings)

24-Nov
AM
A1. Bench press; 10, 10, 10, 10, 10; rest 10 sec
A2. S2O 10 for time 225# x5; rest 3 min

WOW.
185 for all bp
UB, 7+3, 5+3+2, 4+3+3, 4+3+3  for s2o.
that was a new one.  yeesh.
didn't catch the time on each 225 set.  

B1. Strict hspu; 10 reps AFAP x3; rest 10 sec
B2. HS hold wall facing 30 sec x3; rest 20 sec
B3. Kipping hspu; 10 AFAP x3; rest 30 sec
B4. HS walk; 50 feet AFAP x3; rest 4 min
WOW.

broke on last set of strict hspu and kipping hspu
all hs walks were broken at least once...
that's the first time in these pieces where the hs walk got destroyed from the hspu fatigue.

C1. Bent over thumbs up reverse flies; 12-15x3; rest 1 min
C2. Laying Db tricep extensions; 12-15x3; rest 1 min
C3. Hollow body holds; 30 seconds x3; rest 1 min
PRd

PM
Row 30 min time trial

7951m
oh crap... i just realized i DID beat my last few scores... last time was 7864... i thought it was 7964.  Well shit.  good for me.
felt pretty good.  saved juice for the end.  

25-Nov
A. Clean pulls; 3x3; rest 2 min

345, 365, 395
these used to feel weird.. no i feel i can really improve my cleans/snatches when i do these.  that's neat.

B1. TnG power snatch; 5x5; rest 10 sec
B2. Box jump overs; 10 reps @30" x5; rest 3 min
165, 175, 185, 195, 205

All bjo took like 20s or a little under
felt great.
+
airdyne sprint 5 seconds @100%
airdyne 25 seconds @85%
airdyne 30 seconds easy
x20
just smashed the hell out of the bike on those 5 mississippis. worked "hard" on the 85%s.  pedaled easy AF for the 30 secs.

+
mobility work 20-30 min

26-Nov
OFF

27-Nov
A. Squat snatch; build to a moderate effort tng triple

205
moderate AF

B. Squat snatch; 10 for time 185# x3; rest 2 min
37 secs (8+1+1)

57 secs (5+1s)
65 secs (5+1s)
man... i'm surprised i didn't fail any.  I felt like my legs weren't gonna move to land in a squat they were so heavy and not working.
but... i caught em all
this hurt the worst out of everything.

C1. Front rack walking lunges; 20 steps x4; rest 10 sec
C2. Row 1k @ 3:45 pace x4; rest 2 min
135 for all lunges

rows all fine.  And recovered way quickly.  
Thought these would be much more painful / tough.

+
3 rounds for time:
10 OHS 165#
2 legless rope climbs
3:57

felt like something behind my taint "cramped up" almost on one of the rope climbs.  so i was like, "wait... what?"  and walked around and felt it out for a sec.  but i guess i was "ok"  
thought this would be under 3 mins.  rope climbs got a little tougher than i thought though.

+
mobility work 15-20 min

28-Nov
A. Power clean x1/hang power clean x2; rest 2 min x5 complexes

275, 275, 275, 285, 300 but did a squat clean on accident for last rep.
still pleased with that.  

B. Banded strict hspu; 3 reps x10; rest as needed to recovery bw sets
red band in shoe.

felt nice.

C1. Strict deficit 5" hspu; 5 reps x6; rest 10 sec
C2. strict hspu; 10 reps x6; rest 20 sec
C3. Burpees; 15 reps AFAP x6; rest 4 min
all 5" were unbroken

sets of 10 were unbroken through 4, then 5+3+2 and 3+3+2+2
burpees started off under 30 secs but were just at 30 secs for the last few 
felt "good" with this.

D1. Powell raises; 10-12x3; rest 1 min
D2. Elbow on knee external rotations; 10-12x3; rest 1 min
D3. Tuck ups; 20 reps x3; rest 1 min
PRd


+
run 10 min easy


Thursday, November 19, 2015

16-Nov
A. Squat snatch 15 for time 185#

B. Squat snatch; 10 for time 205#
C. Squat snatch 5 for time 225#
someone erased my shit... i think i remember though...


1:39 (i think) 6 TnG and then singles.
1:51 (missed last one at like 1:35 ... it felt like my arms just didn't even press at all... so just focused and got it)
1:31 (i think)(missed 3rd rep once for some stupid reason)

D. squat clean x1/hang squat clean x1/front squat x1 - accumulate 10
complexes @255# - rest as needed bw sets
was just farting around between sets.

did every one as fast as i could... most were 7 secs... a couple 6

was then "out of time" / "beat" 
and waited til later for the rest.

+
10 sets:
10 front squat 185#
10 burpee box jumps 20"
rest 1-2 min bw sets
yeesh.

this was fun...
49s
49
58
60
60
59
80
86
110
56

I think I went on the 2:30 for the first few... then took a full 2 mins for the rest.
low back was Fired the hell up for the last few.
can't remember when i started taking "pauses" for the last few reps.  
the first several sets were all fast as F squats.

+
B1. DB tricep extensions; 10-12x4; rest 30 sec
B2. Serratus slides; 10 reps x4; rest 30 sec
B3. Elbow on knee external rotations; 12-15x4; rest 2-3 min

and after that squat fest, i was tired.. and got gatorade... and ate food... and then was out of time and had to run... so missed ALL of that shit.

17-Nov
AM
A1. Deadlift; 8 reps 315# x5; rest 30 sec
A2. Power clean; 4 reps 225# x5; rest 30 sec
A3. Power snatch; 8 reps 135# x5; rest 30 sec
A4. Hang Power clean; 4 reps 225# x5; rest 30 sec
A5. Deadlift; 8 reps @315# x5; rest 5 min


all were under 3 mins... and better than ever here.
But I felt destroyed after the last one.
on my back for a bit...
then of course... out of time again... so didn't get to the next part
but i did 3 sets of B AFTER the the pm set.  
and did some of the sits / arch body reps through out the day.... 

B1. Single leg snatch grip RDL; 6-8x5; rest 1 min bw sides
B2. Sumo good mornings; 12-15x5; rest 2 min
C1. Seiza sits; 60 seconds x5; rest 20 sec
C2. Natural knee extensions; 10 reps x5; rest 20 sec
C3. Arch body reps (1 rep = alting arm-legs, upper body only, lower
body only, upper body + lower body); 60 seconds  x5; rest 3 min

PM
Row 1k @ 3:45 pace
30 GHD sit ups
30 burpee box jump overs 20"
rest 90 seconds
x2
+
Row 1k @ 3:45 pace
30 GHD sit ups
200 double unders
rest 90 seconds
x2

this was the first time this was "tough" compared to the last few times and that my pace dropped pretty significantly.

but someone erased my times again.
I think i was
7:51 and 8:10 for the first ones
and then
yeesh
ummm
8 something and 9 something for the DU one.
last time 150 du was "fine" unbroken
this time... not even close... i did maybe 4 sets the first time, and 3 the next i think.

and like i said... i did 3 sets of the B from the AM after this

18-Nov
A. Push jerk x5/Split jerk x1/supprt hold 15 seconds - rest 2 min x5 complexes

215, 225, 235, 245, 255
felt really quite good here.

B. Weighted dip; 1-2x5; rest 2 min
2x2pood x 2

2x2pood + 10 x2
2x2pood + 20 x2
2x2pood + 1pood x kinda 1
2x2pood + 20 x2

felt strong here... but that 1 pood was a game changer.

+
21-15-9
CTB pull up
kipping hspu
rest 5 min
15-12-9
muscle up
strict hspu
rest 5 min
12-9-6
bar muscle up
strict 3" deficit hspu


3:00
10:55
9:55 (or 8:55... shit... i think 9:55)

that was tough
all ctb and hspu "unbroken" ... but hspu was resting on head some.

MU were 5+4+3+3, 5+4+3, 5+4
HSPU i thinkkkkk 5+4+3+3, 3+3+3, i can't remember

bar mu were 5+4+3, 4+3+2?, 6 unbroken?
hspu were ... 5+4+3?, 4+2+2+1?, 3+2+1?



+
C1. DB cuban press; 12-15x5; rest  1min
C2. PVC passthroughs; 5 reps both directions x5; rest 1 min
C3. Skin the cats; 5 slow controlled reps per direction x5; rest 1 min
C4. DB hammer curls; 20 alt'ing reps x5; rest 1 min
C5. Skull crushers; 20 reps x5; rest 1 min


ANNNNND then i ran out of time.... then had to do some shit outside the shoppe to make it look nicer... then didn't get to ANY of this either... which i'm mad about... bc i haven't done a curl in years.

Sunday, November 15, 2015


9-Nov
Airdyne 15 seconsd @95%
airdyne 30 seconds @80%
airdyne 15 seconds easy
x5
rest 2 min
x3
crushed this.

+
A1. Posterior hip capsule with ext rotation bias band distraction
stretch; 1 min x5/side; rest 1 min
A2. Anterior hip capsule with int rotation bias band distraction
stretch; 1 min x5/side; rest 1 min
A3. Seated swivel hips; 20 reps x5; rest 1 min
A4. Standing band hip abductions; 10 reps x5; rest 1 min
A5. Side lying hip adductions; 10 reps x5; rest 1 min
A6. Single leg unloaded good mornings; 12-15x5; rest 1 min

I definitely PR'd on this.

10-Nov
A. Power clean x1/push jerk x3/Split jerk x1 - rest 2 min x5 complexes
225-255 for these.
was still "recovering" from the weekend somewhat i'd say.

B. Push press x5 + overhead support hold 20 seconds x6; rest 2 min
205, 210, 215, 220, 225

C1. Pike HS hold on box; 30 seconds x5; rest 30 sec
C2. Tuck front lever hold (or single leg); 20 seconds accumulated x5;
rest 30 sec
C3. Planche leans; 30 seconds x5; rest 2 min
This was nice.
Did SOME single leg lever-age, but just held 'em in and tried to keep nice positions.

D1. Single arm farmers walk; 30 seconds x5; rest 1 min
D2. Single arm waiters carry; 30 seconds x5; rest 1 min
D3. Side plank; 30 seconds x5; rest 1 min
100# DB for fw, 70# DB for ww.  
+
Row 20 min easy

11-Nov
A. Squat clean x1/hang squat clean x1; rest 2 min x5 complexes
275, 295, 305, 305, 315
first one at 305 was weird... then felt "really good" after that.

B. Deadlift; 3x3; rest 3 min
455, 455, 505
felt like i had good positions on 455 and like it was going up "easily"

C1. Good morning; 8-10x3; rest 1 min
C2. Intermediate shrimp squats; 10 reps x3; rest 1 min
C3. GH raises; 8-10x3; rest 1 min
C4. DB power snatch; 10 alt'ing reps @100# x3; rest 2 min
used 115 for GM
shrimp squats are fine
did 8 gh raises every time i think
and 10 reps took a little under 30 secs i think.

12-Nov
OFF

13-Nov
my poor F'ing legs.
A. Squat snatch; 10 singles @80-90% 1rm; rest 2 min
205 to 230
most felt good... few felt "great"

B. Squat snatch; 5 AFAP 185# x5; rest 90 seconsd
all TnG..
3rd set i took like 8 steps forward on one rep....
that one was 18 sec... all the rest were 15 secs.

C. Back squat; 10 sets of 5 unbroken 315# - rest as needed bw sets
(keep the rest time decreasing between sets as you go so you are
getting more of an endurance stimulus at the end)
I did sets at
0:00
2:00
4:00
5:30
7:00
8:00
9:00
10:00
11:00
12:00ish
even though i was doing them "on the minute" for the whole second half, each set was taking a little longer, so my actual rest time was decreasing.
some of the sets at the end felt "maybe" better than some in the first half.

D. Thrusters; 15 unbroken 115# x5; rest 90 seconds
all took 27 secs except the last took 28 secs.

And then I ran out of time and
planned to do the rest in the PM
but i was BEAT in the PM.
And had to nap.
I knew that the row sprints at least would MAYBE have made my legs not SO F'd up.
but I had to nap. 
Big time.

E. Single leg rdls; 8-10x4; rest 1 min bw sides
+
Row sprint 30 sconds @100%
rest 4 min
x5

14-Nov
A1. Tall kneeling strict press; 8-10x5; rest 2 min
A2. Wrist kiss pull ups; 14 alting reps x5; rest 2 min
135, 135, 145, 150, 155
pull ups all "unbroken" ... but was tough the last two sets.

B1. Close grip bench press; 8-10x5; rest 2 min
B2. Bent over wide grip barbell rows; 8-10x5; rest 2 min
185, 195, 205, 215, 205
155, 155, 165, 165, 165

Felt strong on all that I guess?
But this whole session was making me feel more tired and "nasty" than I had anticipated.
And Friday was roughhh

C1. Pike hs hold shoulder taps; 30 seconsd contiuous x6; rest 2 min
C2. CTB pull ups; 15 reps AFAP x6; rest 2 min
this was cool.
I liked it.
all pull ups unbroken and 17 secs

D. Bent knee hollow body holds; 30 secodns x6; rest 1 min

shit burned.
had hands reaching straight forwards.

Wednesday, November 4, 2015

30-Oct
7 rounds for time:
15 calories rowing
3 squat snatch 185#
6 strict hspu
30 foot hs walk


19:43

all hspu and walks ub... they felt ok.
snatches all singles.

i could do workouts like this all day.

+
mobility work 45 min

31-Oct
Run 20 min easy
+
mobility work 20-30 min

1-Nov
OFF

2-Nov
AM
For time:
10 MU, 30 DL 315#, 10 mu


3:33
(compared to 4:52 last time...)

was kinda happy with that.
still think i can take a bit of time off this though.

mu were ub at beginning and then 5+5 at the end... (vs last time when i failed my first rep on the second set and then broke a few times)

DL were 12+6+6+3+1+1+1
was trying to hold off a liiiiiiittle so i wouldn't bomb on mu... but i think i could have gotten nastier.


+
row 15 min easy
+
30 min mobility work

PM
Jerk ladder from camp (7 225, 5 255, 3 275, 2 min cap)

1:15
THAT.... made me happy.
because THIS shit made me mad last time.
all TnG PJ for 225-255
and then 3 split jerks for 275... didn't have to break em up and didn't miss.
old man strength.

+
A. Close grip bench press @41x1; 4-5x5; rest 2 min

215, 225, 225, 225, 225

B1. Strict hspu; 10 reps x3; rest 30 sec
B2. Kipping hspu; 15 reps x3; rest 30 sec
B3. HS walking; 50 feet AFAP x3; rest 4 min
this all went really well.

hs walks were 30+20 just cuz of space... and they were all fast i think... don't know times of stuff.

3-Nov
Airdyne 15 min easy
Row 15 min easy
Run 10 min easy

+
mobility work 15-20 min


crushed it.


Thursday, October 29, 2015

19-Oct
A. Squat clean x1/hang squat clean x2; rest 2 min x5 complexes
Built to 275 or 285 i think?... wait... 295?  somewhere around there.


This morning I felt kinda "weird" ... I remember that.
I had some good sleep, but I just felt "weird"... that's all I can say.

+
Speed snatch ladders (full squat)
4 @205#
2 @225#
1 @235#
x3 sets
rest 3-4 min bw sets


"speed" ... funny.

These were like 2:43, 2:38, and 2:43...
I missed the 2nd rep at 225 EVERY time... 
The first set I missed it twice.
So I slowed down the 205s on the 2nd and 3rd sets.  ... 

+
20 barbell OH walking lunges 135#
20 CTB pull ups
15 ring dips (Strict)
rest 4 min
x3 sets
These went from like 1:40 to 2:07 I think.

WL and CTB all unbroken
RD I broke on the 3rd set.
And these felt nasty.

+
B1. Face down incline Y raises; 12-15x3; rest 1 min
B2. Serratus slides; 10 reps x3; rest 30 sec
B3. Elbow on knee external rotations; 12-15x3; rest 2-3 min

Just absolutely obliterated this.

20-Oct
AM
A1. Deadlift; 8 reps 315# x3; rest 30 sec
A2. Power clean; 4 reps 225# x3; rest 30 sec
A3. Power snatch; 8 reps 135# x3; rest 30 sec
A4. Hang Power clean; 4 reps 225# x3; rest 30 sec
A5. Deadlift; 8 reps @315# x3; rest 4 minB1. Single leg snatch grip RDL; 6-8x3; rest 1 min bw sides

B2. Sumo good mornings; 12-15x3; rest 2 min
C1. Seiza sits; 60 seconds x3; rest 20 sec
C2. Natural knee extensions; 10 reps x3; rest 20 sec
C3. Arch body holds; 60 seconds x3; rest 3 min

The A took just under 3 mins the first 2... then just over 3 the last one.

And that was tough. ... I was hurtin'.
But I felt powerful on every rep of everything I guess.


And the rest was good.
Arch body holds for a min were way delightful. yeesh.

PM
Row 1k @ 3:50 pace
20 GHD sit ups
20 burpee box jump overs 20"
rest 90 seconds
x2
+
Row 1k @ 3:50 pace
20 GHD sit ups
100 double unders
rest 90 seconds
x2

6:25

6:24
+
5:57
5:59

Felt quite good on these.  GHDs have felt not awful.
DU unbroken on both.

21-Oct
A. Push jerk x5/Split jerk x2; rest 2 min x5 complexes

225, 225, 225, 245, 255
felt REAL SOLID on these!

B. Weighted dip; 2-3x3; rest 2 min
used a 2pood and a 1.5pood KB for all

seemed like it was the right thing to do?  
they were tough and i had really pretty form.

+
For time:
15 muscle ups
60 CTB pull ups
100 'clicks' airdyne
60 TTB
15 muscle ups

16:05
did 8+7 on mu
all 6s on ctb
100 clicks took like 4 mins i think?
10s on ttb for a bit, then tried to "prepare" for the mu at the end
I think I did 5+5+3+2
the mu weren't as bad as I thought they'd be at the end.

+
C1. DB cuban press; 12-15x3; rest  1min
C2. PVC passthroughs; 5 reps both directions x3; rest 1 min

destroyed all this.

used 10# metal plates for the pork and ham sandwiches.

22-Oct
OFF

23-Oct

This may be the "toughest" day on paper I've ever had....
"feeling" -wise... probably not? (but the AM did destroy me)
  but overall...
man... that shit is vicious.

AM
Amanda (185#)
rest 20 min
15-12-9
deadlift 315# (perfect form only)
burpee box jump 30"
rest 20 min
for time:
20 hang power clean 225#
40 strict hspu
20 hang power snatch 135#

5:51

6:36
6:45

didn't miss any snatches on amanda... can't remember what i got my first two times doing it.
But these heavy-ish snatch singles like this... i think we need more work on these... like the "speed ladder" and the "215 for time" a few days after this.
mu were "easy"

dl were ub, 7+5, ub
bbj were just slow.

hpc were 10+5+5

hspu were 15+7+6 to start i think... they didn't seem to take that long... i think i finished hpc and hspu at 4:30something... i think... 
did it really take over 2 mins for the hps though?  i don't know... i can't remember when i finished the hspu i guess... 
but the hps were HARD.  i did 4+6+5+5... and they felt tough after the hspu... big time.

And I was F'D up for a while after this.
killing gatorade .. lying on couch... going at Znegative 1000 on the airdyne...


PM
For time:
100 calories rowing
100 burpees
100 squat clean 115#

26:23


this might as well have been 100 squat cleans for time... holy shit.
row done at 5:05
burpees never stopped once and done at 12-12:10 ish... 
Then walked over... dried off my face, chest, and vagina... and got into the squat cleans... 
I think I did my first set at just around 13...
did all 5s through 90... then something for 90-95... then 5 at the end.
yeesh....
That was some lower back fun... and just nasty... fun.
yeesh.

24-Oct
For time:
Run 1 mile
100 CTB pull ups
Run 800m
50 pull ups
Run 400m
25 TTB


welp... the clock was shut off some time during the 800m run
got back first mile 7:09
out the door for 800 at 13:10 ish
soooo who knows... didn't feel "terribly" slow on 800
pull ups were like 15-13-12-6-4... SOMETHING like that.
400 was whatevs
ttb were unbroken.
and it wasn't THE worst.
but had SOME blood on right ring finger.
+
mobility work 30-45 min (add some z1 cool down work in here)

25-Oct
OFF

26-Oct
A. Squat snatch - 20 for time 215#
ummmm 7:58

just didn't really have confidence in em... and was stepping forward on a fair amount of them.
didn't miss any... but took my time i guess.

+


Squat clean x1/hang squat clean x2
 - 7 unbroken complexes for time @240#
3:06


kind of like last monday, i felt kinda "weird" this day.  maybe i just wasn't recovered from fri-sat stuff.  i dont know.  
i just might need some more snatch work maybe.

+
20 barbell OH walking lunges 135#
20 push press 135#
15 burpees
rest 4 min
x4 sets


this got messed up a bit....
first set was like 2:50 (lunges unbroken, pp 10+10)
then during PP on the second one, one of my girls rolled her ankle so i didn't do the burpees and made sure she was ok.
Then i had a huge break, and did a 3rd set... (lunges ub, pp ub)... and it was 2:30
Then I had to do some stuff, so had longer than 4 mins, and just squeezed in the lunges and PP (ub and ub) and didn't do the burpees.
so theres that.

+
B1. Face down incline Y raises; 12-15x4; rest 1 min
B2. Serratus slides; 10 reps x4; rest 30 sec
B3. Elbow on knee external rotations; 12-15x4; rest 2-3 min

noice.



27-Oct
AM
A1. Deadlift; 8 reps 315# x4; rest 30 sec
A2. Power clean; 4 reps 225# x4; rest 30 sec
A3. Power snatch; 8 reps 135# x4; rest 30 sec
A4. Hang Power clean; 4 reps 225# x4; rest 30 sec
A5. Deadlift; 8 reps @315# x4; rest 4 min
B1. Single leg snatch grip RDL; 6-8x4; rest 1 min bw sides
B2. Sumo good mornings; 12-15x4; rest 2 min
C1. Seiza sits; 60 seconds x4; rest 20 sec
C2. Natural knee extensions; 10 reps x4; rest 20 sec
C3. Arch body holds; 60 seconds x4; rest 3 min

Part A DESTROYED me.

I took 25 or 30 mins before i started B, and then I ran out of time after 2 sets of B.
I also took 5 mins after set 2, and 6 mins after set 3.
That shit hurt.
All were under three mins though... and some a little faster than last week.
good shit... but terrible.

PM
Row 1k @ 3:50 pace
25 GHD sit ups
25 burpee box jump overs 20"
rest 90 seconds
x2
+
Row 1k @ 3:50 pace
25 GHD sit ups
150 double unders
rest 90 seconds
x2

6:59

7:07
+
6:52 (ub du)
7:05 (tripped at 138)

felt pretty ok!

28-Oct
A. Push jerk x3/Split jerk x1 - rest 2 min x5 complexes

245, 260, 270, 285, 300
was "sorta surprised" i could get 300 on that.  the second PJ had a weird press out sort of.  but the others felt solid and.... "not that hard"?

B. Weighted dip; 1-2x4; rest 2 min
2x 2 poods for the first 3 ..... then 2x2poods, 1x20#... soooooo 160+ish for the last one...

+
For time:
15 muscle ups
100 CTB pull ups
15 muscle ups
11:33

the mu at the end were easier than i thought they'd be... they were still tough, but not as hard as i anticipated.
did 10+5 the first mu, then 20x5 for the ctb...
finished mu at 1:10
started ctb at 1:30
finished ctb at 8:30
started mu at 9:00
+
C1. DB cuban press; 12-15x4; rest  1min
C2. PVC passthroughs; 5 reps both directions x4; rest 1 min

mmmm hmmmmmmmmmmm

29-Oct
OFF