7/30/13
front squat 2x3
315-325-335

power snatch single 80% ish
135-155-165-175-185-195-210(f)

power clean single + push press
225-245-265-275-285 (no push press on 275, 285) (285 power clean pr)

PM
row sprints 250m x10
1:00 rest
avg. 1:39.0/500m  (hands slippery)


7/31/13
work to a high box jump
48.5"
then...
OTM 10:00
8 burpee box jumps "24
rest 5:00
OTM 10:00
6 burpee pullups 1' above standing reach
rest 5:00
10:00 AMRAP cal on airdyne 172 cal

7/28/13

1:00 wall balls #20
rest 1:00 x4
33, 32, 32, 31

rest 5:00
1:00 goblet squats 1.5 pood
rest 1:00 x4
24, 23, 25, 25

"jonestown"
20-10
#135 push press
burpee pullup

4:34

7/27/13

clean and jerk w/ 2 sec pause above the knee
1 x 5
225-255-265-275-285-300(f)
clean pull
2 x 3
325-325-325-325
p front squat
2 x 4
275-295-295-295
press
4,3,2,1
160-170-180-190

3 sets with 3:00 rest
2 #35 weighted pullups
2:00 AMRAP muscle ups
11, 10, 8

7/26/13

So the last three days are condensed here.
Tuesday
I pulled a muscle in my neck so I stopped lifting very early into the warm up portion of the session.

Wednesday
Went to Dr. Ben and neck felt better.  Rode the airdyne
:30 @85% (11-13 calories per :30 bout) (>300 w)
:30 @50%
20 rounds
rest 2:00
5 rounds
then 3:00 constant pace

Thursday
Sn pull to mid thigh + snatch w/ pause at mid thigh 1+1 x7
135-135-155-155-175-185-190-195
Sn pull to above knee 2 x4
225, 225, 225, 225 (meant to go #245 here)
pBS 3 x4
325-325-325-325
Sn Press 4x4
120-120-120-120

OTM every 2:00 for 20:00
10 ball slams #50
5 push press #50 dbs
150m row

7/21/13

9-6-3-6-9-6-3
#75 thruster
toes to bar
3:28

3 rounds for time
40 wall balls
20 CTB pullups

9:30
ripped hands on third set

7-20-13
Work to heavy single snatch and clean and jerk.
205/285

7/18/13

clean w/ pause at knee + jerk
1x7
225-245-255-265-275(f jerk)-285-295(f jerk)

clean pull
2x3
320-320-320-320

pause front squat
2x4
265-280-280-280

strict press
4, 3, 2, 1
160, 170, 175, 180

1 muscle up every :30 for ten minute then rest 2:00 and do a tough unbroken set (6)

8 rounds w/ 1:00 rest
1:00 of rowing
:20 @ 500m pace
:20 @ 2k pace
:20 @ 5k pace

281-309 m with no rollover

7/17/13

ugh
30 muscle ups for time 6:40
     failed the 30th rep right around 6:10, previous pr for this WOD is 4:00.  Today really showed me the value of  "assess don't guess".  As I have been gaining weight (15lbs total), I have been working minimal gymnastics trying to keep my body weight aptitude up, but never have tried to do 30 in a row.  The muscle ups that I had been training were always in sets of 5-6 with plenty of rest, so I assumed that I still had these as a strength.  I am glad I epically failed on this WOD.  It showed me where I need some work.  What once was a strength for me is now a weakness.

100m HS walk for time. 9:57

25 kb swings 2pd
50 situps
20 kb swings
40 situps
15 kb swings
30 situps
10 kb swings
20 situps
5 kb swings
10 situps

7:37

7/16/13

Snatch pull to mid-thigh (aka the hardest fucking position to pull from)+Snatch w/ pause at mid thigh
1+1 x7
155-155-165-170-175-180-185

Snatch pull to knee
2x4
240-240-240-240

pause Back squat
3x4
315-315-315-315

Snatch grip press
4x4
115-115-115-115

6 x 200m run
1:1 rest
:31-:37
pulled something near my heel and kept running like a dumb ass

muscle ups
5-3

21-15-9 HSPU 1:00 rest unbroken

7/14/13

work to a heavy thruster
265
muscle ups
5-6
10:00 Cindy
5 pullups
10 pushups
15 squats

14 + 13

7/12/13

work to a heavy power snatch
195
work to a heavy power clean
250
work to a heavy front squat
345, pr?...i think

7/11/13

work to a moderate snatch
205
work to a moderate clean
255
work to a moderate back squat
375

OTM 12:00
evens 1 #35 lb weighted strict pullup-2 strict pullups-3 CTB pullups
odds 6 ring hand stand pushups

4-5 reps of
L-sit muscle up into ring handstand pushup

20 burpees @85%
rest 1:00
x2

7/10/13

muscle up 5-5-5 2:00 rest

class wod var.
8:00 amrap
8 push press w/ fat bar #155
10 Russian kb swings #88

5 rounds + 5 reps

3rd night with the baby last night.  My sleep was a little better but still very poor.  Woke up from a hour nap about 45 minutes prior to training.

7/9/13

Last time I trained was on Thursday of last week.  It was the 2nd workout of a deloading week scheduled prior to attempting maxes on Saturday.  I was feeling pretty good; healthy, mobile, fast, heavy but stronger.  I was hoping to hit some new best lifts on the snatch and clean and jerk.  My baby boy was born on Saturday so needless to say I skipped that day.  Today was my first day back training since that Thursday.  It was also the first day training after the baby was born.  I was working on 5 hours of sleep cut into about 4 75 minute chunks.  I felt pretty good during the session until about an hour in I felt like my energy level dropped way off.  Anyway here are the lifts.
Snatch
185-205 (caught in a low power snatch) 215 missed 3x (each miss was progressively worse)
Clean and Jerk 275-295 (missed both jerks)-315 missed 1x (gave up at this point) wouldn't have tried this but the clean on 295 felt snappy and 305 is a previous PR

Not a horrible day for the circumstances.  Looking forward to starting a new cycle and picking up with the progress I was making.

Thursday

7/4/13

work to a high box jump
30" 38" 42" 44" 

work up to a 90% front squat
135-185-225-275-305-335

work up to a 70%-75% power snatch
135-155-175-180-185

work up to a 70%-75% power clean and jerk
135-185-215-245

20:00 on airdyne
:30 @ 50%
:30 @ 85%

325 total calories split 12-13 cal @85% and 4-5 cal at 50%

Wednesday

7/3/13

OTM 10:00
evens 15 #30wall ball shots
odds amrap ub muscle ups capped at 5
5,5,5,4,4,

Row 1:30 on/:45 off x3
sub 2k pace

7/2/13

7/2/13

1.  Snatch work up to 75%-80% for 3 singles
     175-185-195

2.  Clean and Jerk work up to 75%-80% for 2 singles
     245-265

3.  Back Squat 1x2 @ 90%
     380-380

weighted pullup cluster 2.2.2 rest 2 minutes x 4   45-35-35-35
deficit strict hspu cluster 2.2.2 rest 2 minutes x 4  (1 high temp #45 + 1 abmat), 1 high temp #45 + 1 high temp #10 + 1 abmat for final 3 sets

rest during the clusters :20

4x400 m run rest 1:30

1:20, 1:21, 1:24, 1:25

hot, fat...so fat