9/27/14

Compleated clean complex for Milford comp 

Hit 235 missed 255 as I rushed it. As a team we hit 750. Was hoping for 800. New goal  for the comp is 255. Maybe 265. As a team we all did 60 seconds on AB. I drew short straw.... Most cal rowed made me get the 70 sec time. I had 32 in 60. 

9/26/14

A. Front SqT – 3RM w/ 2 sec pause in hole each rep. + 95&90% of time

Worked up to 275 hit it. "It's what men do" 

EMOM x 15 –
1. 5-7 muscle ups
2. 2x fwd bounding (3 jumps) ascending in height
***few sets of these around room. Work height in with others so class can run smoothly.
3. 10 cal sprint on bike

First round of MU hit 5 (PR)

Switched to 3 MU for sustainability. Hurt foot on bounding switched to burpees. 

AB went real well first off each round. 

Worked DU  hit 33 in a row. Foot felt weird durin so I stopped. 

9/24/14

Worked with Nito at PM session

A. Clean + FS + Jerk; double; off high blocks; build; not TnG On 2nd time through 

Worked up to 242 power cleaned all reps. Felt I could have gone a little higher but was short on time. 

A. Deadlift Cluster 1.1.1 x 4-5 working sets ; starting at 75%

Hit all eps and all sets. No idea of the weight due to the kilo conversion. 

B. AFAP

50 Pistols, 30 Hang Power Cleans (135/93) , 10 Muscle Ups , 30 cal AB, 50 T2B

13:53 

Pistols were easy for some reason never have been before. Hang cleans were broken up 15,5,5.5. Muscle ups were 3,2,2,1,1,1. AB was on it for 1:40. Toes to bar were the worst for me. Started with 10 then 5s for a few rounds and finished up with singles. Lost a ton of time there. 

After session worked on double unders. Realized my problem has a lot to do with my rope. Tried Justin's rope and was able to grasp concept much better. Hit 22 in a row. 

9/23/14

A. Snatch; climb to heavy Hang Snatch (above knee) – 15 min

Spaced it in this workout. Thought it was heavy triples. Worked up to 170 for a triple. Was informed it should have been singles. Loaded 185 on and hit it easy. 

C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)

Did this Rx. 3 rounds complete plus 9. Last set of MU ripped my hand very bad In 3 spots. Struggled to string all 5 together most rounds. 

9/22/14

A, Back SqT – look to 3RM – Try to hit 2×3 @90% after U max

325 for 3 had more in the tank ran into cap. 
C. amrap 2 – power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans225/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173

155-27

185-20

225-9

255-1

Tried 3 more time after first rep at 255. Wanted one more atleast. Justin said I was getting a bad first pull. Need work. 

9/18/14

Rest day

9/17/14

Competitor training with Juan and Nito

OHS 10 rep max

Did it in kilos no idea weights right now.... Hit 80 kilos easy no problem took a big jump to 90 kilos hit 8 and then shoulders failed. 

3-3-1 tempo OHS squats

Worked up to 80 kilos. Felt real comfortable in bottom position and was very explosive up. 

Amrap 10 

10 burpees

15 C2B

40 DU

3 rounds plus 21 struggled in DU

Juan was 5 rounds plus 11

Rest 4 minutes 

Amrap 10

200m run

10 HSC

30' OH walking lunge

3 full rounds felt very strong but legs were def fatigued on runs. 

Juan was 3 rounds plus 3-4 

9/16/14

A. Power Clean + TnG Power Clean + Hang Clean; build to max here 
^12 min

235#

B. Strict Press – 5RM + 2×5@90%
^12 min

155#

D. EMOM x 14 – odd: 3-6 deep Deficit HSPU , even: 75-100m Shuttle sand bag run (ex:50 down 50 back 80/60#)

HSPU 5-5-5-3-3-3-2

9/15/14

Performance:
A1. Back SqT – 7RM for the day - 295

A2. Power clean – 2/1 explosive -225

Training Template think upwards of 75-80% for the single; tad lower for your double
*18 min

B. AMRAP 10
5 muscle ups
5 SqT Cleans (185/123)
20 Double Unders
2 rounds plus 4 MU

First round hit 4 UB MU for first time ever. Legs were fatigued for some reason did doubles on the SC