Training Day 54

3 Rounds For Time
50ft Walking Lunge w/ Axle Bar (95)
15 TTB
(4:27--Lunges all unbroken. Grip was fine. Core got shot on TTB. Two sets unbroken and 6-5-3-1 on TTB)

+

Row 500m @ 1:44; Rest 2 minutes  x4
(1 Round. Started second but couldn't feel my legs. Air Biked 1:44 and got 24 calories each time. Kept RPM up between 68 and 72)

Training Day 53

3 minutes @ High Effort/ 3 minutes Rest

10 HSPU

10 Russian KB Swings

(3+6--3)

2 MU

10 Box Jumps (30" Step Down)

(4+11--4+1)

7 TTB

14 Front Rack Walking Lunges (115)

(2+7--2+7)

Air Bike 15 Calories

Burpees to 6" in remaining time

(1:04/18--1:10/22)

Training Day 52

A. Power Snatch.Hang Snatch

(155--missed hang snatch at 160 twice)

B. Hang Clean to Thruster

(200--missed 205)

C. Front Rack Lunge off Plate- 5x4/leg  Rest 60 seconds between legs

(165--ouch)

+

6 Legless Rope Climbs

(16:54)

Training Day 51

A. Snatch No Feet--Max

(180--attempted 185 twice and got crushed both times. Just collapsed in the bottom for no apparent reason)

B. Front Squat with Chains-- 5RM @ 20X1
(185 + 65#'s of chains on each side)

C1. Seated DB Press- 5x5-6 @ 30X3; Rest 20 seconds

(35)

C2. Snatch Grip Deadlift- 5x1 @ 10,0X0; Rest 2 minutes

(155,160,165,170,175--didn't feel like it has been. Definitely didn't tax me nearly as bad.)

Training Day 50

Grid Score--54

MU in 80 seconds
(17)

+

20 Thrusters for time @ 135
(00:55--broke at 17 because I almost failed the 17th rep.)

+

4 Rope Climbs for Time
(00:37--tripped up jumping up on the last one. Probably added like 2 seconds. No biggie)

+

2RM Clean and Jerk in 20 seconds
(225--didn't attempt heavier)

+

15-10-15
Ground to OH @ 135
Burpee Over Bar
(3:01--Ground to OH were incredibly heavy for me. This was the last thing I did.)

Training Day 49

3 minutes @ High Effort/ 3 minutes Rest

5 HSPU
10 Alternating DB Snatches (55)
(4/3+10--DB snatches hurt my back.)

1 MU
10 Lunges
(10/9+5)

5 CTB
5 Thrusters
(3+5/4+1--Thrusters didn't feel great on back)

Row 500m
AMRAP DU
(1:51 and 101/1:48 and 129)

Training Day 48

A. Power Snatch.OHS- tough set
(175--10# PR on Power Snatch.)

B. Hang Clean.Push Jerk- max set
(230--5# PR on hang clean. Push jerk was limiter on this one. Just didn't feel great)

C. Front Rack Lunge off 45# plate- 5x5/leg; Rest 1 minute between legs
(135)

+

5 L-Sit Rope Climbs
(10:28--L-Sit wasn't the prettiest today)

Training Day 47

A. Snatch Cluster No Feet 1.1--tough set
(175--missed it once on first lift on technical error)

B. Thrusters- 5x5; Rest 3 minutes
(135,155,165,175,175--was going to try 180 or 185 but wasn't positive I wouldn't miss, so I stayed)

C1. Seated DB Press- 5x6-8; Rest 20 seconds
(35--KB because they didn't have DB. Could only get more than 6 once.)

C2. Snatch Grip Deadlift- 5x1 @ 10,0x0; Rest 2 minutes
(155--taxes me so good)

Training Day 46

3 minutes @ High Effort/ 3 minutes Rest

5 HSPU
10 SDHP(75)
(5+12/4+15--SDHP hurt my back)

2 MU
25 DU
(4+12/5+1--failed MU in first set so did False Grip second time around)

7 Strict Ring Dips
7 Box Jumps (42)
(3+7/2+13--started missing box jumps second time and got in my head)

5 CTB
10 Wallballs(25)
(3+5/3+5--wallball was heavy today. Arms are blasted)

Training Day 45

A. Power Snatch.Hang Snatch.OHS- Tough set
(160--missed it once on a technical error on the hang snatch. Did it again with ease. Didn't try to go up because of power snatch being hard.)

B. Clean.Front Squat.Push Jerk 1.2.1- tough set
(220--no misses or further attempts. Trying to learn when to stop)

C. Front Rack Step Ups- 5x5/leg; rest 60 seconds between legs
(95--definitely feels a lot stronger than when I used to do it, especially considering I'm sure this is heavier than I ever previously did, and I never stepped up on the 24.)

+

5 L-Sit Rope Climbs
(13:24--missed number four once because I rushed it. Had 3 finished around 5 minutes and had to rest a little longer after failing.)

Training Day 44

10 minute AMRAP @ 80%

100 DU

15 Wallballs (20)

10 TTB

15 Hang Snatches (65)

20ft HS Walk

10 Box Jumps (30" Step Down)

Rest 5 minutes

x4

(1 round plus some change each time--I at least made it through some snatches each time. Never got 2 rounds. I also went slower because of doing the competition yesterday morning. I probably went more like 70%.)

Training Day 43

A. Snatch Cluster No Feet 1.1.1- Build to tough set
(165--didn't attempt heavier. This was definitely tough)

B. Front Squat- 5x5; Rest 3 minutes
(225,230,235,240,245--Not a fan of squatting today. It was heavy.)

C1. Seated DB Press @ 30X3- 5x8-10; Rest 20 seconds
(25--was going to go up, but getting the 8th rep every time was difficult. I got 10 on the first 3 sets.)

C2. Snatch Grip Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(135 once and 155 the rest--this was crazy. I saw stars each time. I liked it.)

Training Day 42

3 Sets For Warmup
15 Banded Good Mornings
60 Second Banded Hip Flexor Stretch (front leg elevated)
3xMax Front Levers
6 Pseudo Planche Pushups

+

A. Clean and Jerk- 1RM
(255--couldn't clean 260 today. I was just slow today. HOWEVER, my jerk was pretty dang nice. I definitely have a lot more than 255 in the tank, which feels amazing.)

+

Fran
(2:37--PR!!!! My favorite part is that I didn't stop, and I didn't rest much from movement to movement. This was a huge step in training for me mentally.)

Training Day 41

A. Seated Dumbbell Press @ 30X0- 6RM
(45--failed 4th rep at 55)

B. Bar Dip @ 30X0- 1RM
(140--320 including bodyweight. Last time was ring dips, and I got 112 @ 10 pounds lighter)

+

3 Rounds For Time
Run 400m
21 KB Swings (53)
12 HSPU
(8:39--like I said, I felt slow. I felt too controlled, but I couldn't go any faster unless I ran faster)

OPEX Athlete Camp

Strict Press- 145 (10# PR)

Wtd Pullup- 88 (PR by something)

Front Squat @ 30X1- 305 (PR for tempo by 10#)

Clean EMOM- 240 for 13 reps. Missed like 5.

3min AMRAP of TTB in sets of 3- 18 (Missed 3rd rep of two sets. Came out too hot)

3min AMRAP of HSPU with MUR to start- 29/42 (Just not my best movement)

For Time:
Row 250m
15 KB Swings
25 Burpees
15 KB Swings
Row 250m
(3:53--PR by at least 30 seconds)

Scratch Test- 2.25 on right and left

3min AMRAP of MU- 24 (No failed reps and had more in the tank)

30 on/30 off DU- 61,60,60,58 (tripped up on last set and went right back into it)

30 on/30 off Row- 184,171,168,152 (Legs went numb before the last one.)


The athlete camp taught me a lot about myself. My biggest thing that I walked away with is the fact that I have a lot of potential. This is both a good thing and a bad thing. My energy systems are great, which makes me really happy and excited to train them. However, it sucks that I will probably never get to train these to their full potential because of physical limitations. It's kind of a slap in the face to know you have potential to be so good but know that your body just won't allow it. I just wish I could understand what God is doing here, because it's getting really hard to keep pushing.

Training Day 40

3 Sets for Warmup
15 Banded Good Mornings
60 second Banded Couch Stretch
3xMax Front Levers
6 Pseudo Planche Pushups

+

A. Power Clean + Push Jerk- 1RM
(240--5# PR on Power Clean and 15# PR on Push Jerk. The jerk felt incredibly solid.)

+

14 minute EMOM
1st- 5 Thrusters @ 155
2nd- 1 Legless Rope Climb + 5 CTB
(Didn't get the last rope climb legless. I probably could have done it, but I gave up.)

+

500m Row
(1:29--1 second PR. My grip strength was shot from the rope climbs and CTB)

Training Day 39

Gymnastics Play Session
(10 Pull Overs on bar unbroken, then some random fun things to work on staying tighter in my kip)

+

A1. Close Grip Bench Press- Build to 1RM over 5 sets; Rest 30 seconds
(230--5# PR! I drove through a really solid sticking point, so I was impressed with myself.)

A2. Strict Pullups- AMRAP x 5 with 20# vest; Rest 2 minutes
(10,9,7,8,7)

+

3 Sets @ High Effort
30 Calorie Bike
30 Calorie Row
75 DU
Rest 1:1
(4:30, 4:40, 4:37--the bike made all the difference. I went much faster on the bike on the first one, slowed down on the second, and just stayed consistent on the third.)

Training Day 38

A. Snatch EMOM- 1/min as high as possible--start at 65% and add 5# every minute
(Started at 120. Missed 160, then missed 185. Attempted 190........annnndddd missed)

B. 20 minute EMOM
1st- 4 Power Cleans @ 185, not TnG
2nd- 4 MU
(Yes--Cleans were between 10 and 13 seconds. MU were somewhere around 14 seconds.)

C1. Reverse Hyper- 3x20; Rest as needed
(50--didn't feel great today)

C2. Dragon Flags- 3x8; Rest as needed
(Never feel great)

Training Day 37

AM
Run 20-30 minutes
(Easy 25:00. Ran about 3 miles.)

+

A. Standing Press--1RM
(135--couldn't get 140)

+

8 Sets @ High Effort
5 Burpee Box Jump Overs (24")
5 TTB
Rest 30 Seconds
3 Burpee MU
10 Alternating KB Snatches (53)
Rest 30 Seconds
(First part was :22,:24,:23,:22,:24,:24,:28,:26. My TTB got sloppy, but never got harder. I slowed down on BBJO at the end.   Second part was :47,:46,:48,:51,:57,1:08,1:04,1:01. This one got harder faster. The BMU got hard. The snatches were just suck it up and go.)

Training Day 36

2 Sets For Warmup
7 Richardson Curls w/ 65# on a box
30 second Wtd Sorenson
10-20 second L Sit on Rings
30 Shoulder Taps Facing wall

+

A. OHS @ 20X1- max reps at bodyweight x 3; Rest 4 minutes
(175--4,4,2.)

B. Double Kettlebell Front Rack Lunge- 3x16 steps; Rest 2 minutes
(70)

C. TGU- 5RM/arm
(53--right arm was weaker. Could have done one heavier on the left if it wasn't a 9 pound jump)

Training Day 35

Gymnastics Play Session

(Bar complex- 1 of each: TTB, KTE, PU, CTB, MU, Roll Over To Support)

+

A1. Close Grip Bench Press- 5x AMRAP @ bodyweight

(180--4 each time)

A2. Strict Pull-ups- 5x AMRAP 

(14,12,11,10,10)

+

3 Sets @ High Effort

30 Calorie Bike

30 Box Jump Overs (20")

30 Burpees to 8"

Rest 1:1

(7:04,5:42,4:52--really lazy on first one. Inconsistent on burpees in second one. Kicked butt on the third one)

Training Day 34

A. Snatch Cluster 1.1.1- Tough Set
(165--missed number 3 at 175 a couple times.)

B. 20 minute EMOM
1st- 5 Power Cleans as fast as possible not TnG (165)
2nd- 5 Strict HSPU
(Power Cleans were all between 12-14 seconds. HSPU were all unbroken)

C1. Reverse Hyper- 3x20
(140)

C2. Dragon Flags- 3x8
(Hard as heck.)

Training Day 33

AM
Run 20-30 minutes
(30 minutes)

PM
A. Seated Behind the Neck Press- 1RM
(125--missed 130.)

+

8 Sets @ High Effort
4 Burpees
6 KB Swings (70)
8 Wallballs (20)
Rest 45 seconds
5 Pullups
10 Pushups
15 Squats
Rest 45 Seconds
(First part was all between :38 and :43--Second part was all between :28 and :33)

Training Day 32

3 Sets For WarmUp
12 Russian KB Swings (88)
60 Second Banded Hip Flexor Stretch
3 Max Front Lever Holds
20-30 Second Pseudo Planche Hold

+

A. Power Clean.Hang Clean From Knee.Jerk 1.1.2- tough set
(205--should have gone 215 but jumped to 225 and missed hang clean)

B. 14 min EMOM
1st- 4 OHS (155)
2nd- 1 Legless Rope Climb

C. Prowler Sprint- 15 seconds all out; rest 2-3 minutes x 6
(Ouch)

Training Day 31

A. Snatch Cluster No Feet 1.1.1- tough set
(165--felt great.)

B. 20 minute EMOM
1st- 5 TnG Power Snatch (135)
2nd- 5 Strict HSPU
(Made most of it at the weight and strict--last 3 sets were at 115 and I kipped the last 2 of the HSPU each time)

Didn't have time for C1 and C2 today.

+

Did the class WOD

For Time:
Row 500m
40 Wallballs
30 Burpees
(5:24--those burpees suck. That's definitely what took the most time)

Training Day 30

A. Behind the Neck Press @ 30X3-- 5x3; Rest 2 minutes
(95,95,105,105,105)

+

12 minute AMRAP
60 Wallballs
40 Power Cleans (115)
20 Bar Facing Burpees
(1+72)

Training Day 29

2 Sets for WarmUp
7 Richardson Curls (65)
30 Second WTD Sorenson (25)
10-20 Second L-Sit on Rings
20 Shoulder Taps Facing Wall

+

4 Minute AMRAP (ascending ladder)
2 Deadlifts (275)
2 HSPU
4 DL
4 HSPU
6…6….so on
(71 Reps--11 deadlifts in the set of 12. One more deadlift and I could have flown through the HSPU. Darn.)

+

A. OHS @ 22X1-- Build to tough 3 slowly
(145--I felt weak in my core after the Deadlifts.)

B. Double Kettlebell OH Lunge- 3x10; Rest 2 minutes
(53's--felt good and tough.)

C. Double Kettlebell Front Rack Walk- 5x1minute; Rest as needed
(53's--rested two minutes between each set. Felt good. Got easier as I went, actually.)

Training Day 28

3 Sets for Warmup
12 Russian KB Swings (88)
60 Second Banded Hip Flexor Stretch
3 Max Effort Front Lever Holds
20-30 Second Pseudo Planche Hold with Feet on Bench

+

A. Power Clean.Front Squat.Jerk- 1.1.2 tough set
(225--jumped back some on my clean and didn't drop enough on my jerk. I did get a good lunge forward with throwing my head through quickly, though.)

+

14 minute EMOM
1st- 5 OHS (135)
2nd- 1 Strict MU + 2 MU
(You prescribed 155 for OHS, but that absolutely was not happening today. I did one set and my arms almost fell off. My shoulders were fried from the past two days. It even affected my MU.)

+

Prowler Sprint with 45's On Top- 12 seconds ALL OUT; Rest 2-3 minutes
(Yep. Harder than last week.)

Training Day 27

A1. Press x 5 + Handstand Walk 25ft + Max Rep HSPU Kipping--5 sets
(95/16, 100/10, 105/6, 110/3, 115/3---I have never felt so weak in a handstand position in my life. My shoulders were giving out, and my core was buckling.)

A2. Strict PullUp wtd x 2 + Max Rep Bar MU--5 sets
(26/11, 35/10, 37.5/6, 40/8, 42.5/8--I felt really strong in my bar MU. The hardest thing was mental. Obviously my muscles fatigued with the numbers, but it still felt more mental.)

+

3 Sets @ High Effort
20 Calorie Air Bike
20 Box Jump Overs (24)
20 Burpees No Jump
10 Double Kettlebell Snatch (35)
Rest 1:1
*Vary*
(4:07, 4:12, 3:54--first set was as written, second was bottom to top, and third was burpees, bike, snatches, box jump overs.)

Training Day 26

A. Snatch Cluster- 1.1.1 no hook grip
(165--back was a little funny, so 175 wasn't happening today.)

B. 20 minute EMOM
2 Power Snatches @ 135 + 3 Strict HSPU
(Made it through 10 minutes as prescribed. Then I did 2 strict and 1 kipping for 8 rounds. Then I couldn't do 1 strict, so I did 3 kipping for the last 2 minutes. That's a total of 46 Strict HSPU!!!! PR for a day's work.)

C1. Reverse Hyper- 3x20; Rest as needed
(100# for all 3 sets and felt great! Not the slightest bit of pain.)

C2. Stir the Pot- 3x1:15; Rest as needed
(SUCKS!!!!!)

Training Day 25

A. Behind the Neck Press @ 30X3- 5x4; Rest 2 minutes
(95,95,95,105,105)

+

15 Sets @ High Effort
7 TTB
7 Thrusters (75)
7 Box Jump Overs (30)
Rest 1 minute
*mix order ever time*
(All between 40 and 46 seconds)

Training Day 24

2 Sets For WarmUp
7 Richardson Curls (65)
30 second WTD Sorenson (25)
20 second L-Sit on Rings
30 Shoulder Taps Facing Wall

+

6 minute Running Clock
5 minutes to find 3RM TnG Snatch
1 minute Max Bar MU
(165 and 15)

+

21-15-9
CTB
KBS (70)
Box Jumps (24)
(4:45)

Training Day 23

6 min running clock
5 min to find 3RM TnG Snatch
1 min max rep Bar MU
(165 and 14--thinking about redoing this one, but not sure it would be worth it. Let me know.)

+

A. Clean.Front Squat.Jerk 1.2.1- build to tough set
(225--and felt pretty solid. Definitely could have gone heavier, but it was tough so I stopped.)

B. 14 minute EMOM
1st- 5 DB Thrusters (55)
2nd- 3 MU
(Wasn't very difficult. The DB thrusters were awkward, but that's because I haven't done them in a long time--if ever?)

+

Prowler Sprint w/ 45's on top- 10 seconds ALL OUT; Rest 2 minutes x6
(Again, wasn't too difficult. I didn't feel it other than breathing until the last two sets, and even then it wasn't much.)

Training Day 22

Gymnastics Play Session
(Got my first strict freestanding HSPU!!!!)

+

A1. Press.Push Press.Push Jerk-- 5RM Press, max rep Push Press, max rep Push Jerk. All without putting bar down.
(115--got 17 Push Press and 6 Push Jerks. Did 95 first, and I got 26 Push Press and 11 Push Jerks)

A2. WTD PullUps.Pullups-- 5RM wtd Pullup, max rep Strict Pullup.
(35--did 7 strict pull-ups. Did 26 first, and I got 10 strict pull-ups.)

+

3 Sets @ High Effort
50 DU
20 KB Swings (53)
20 Box Jump Overs (24")
15 Shoulder to OH (95)
10 Bar Facing Burpees
*Mix Order*
(2:57,2:37,3:14--hardest thing was the burpees, and I never feel that way about burpees. Starting with them was definitely the easiest.)

Training Day 21

A. Hang Snatch Below the Knee- Build to 5RM
(145--got 155 3 times once and 4 times once. That is hard. But PR's all around! I also felt a lot more solid than I have in a while)

B. 20 minute EMOM
1st- Power Snatch + OHS (135)
2nd- 8 TTB
(Yep. It was pretty easy.)

C1. Reverse Hyper- 3x20; Rest as needed
(80#--NO PAIN FOR 3 SETS!!!!!! And that's 30 pounds more than I've ever done)

C2. Stir the Pot- 3x1:00; Rest as needed
(I felt like an idiot, but it definitely works the core)

Training Day 20

3 Sets For Warmup
10 Banded Good Mornings
60 second Banded Hip Flexor Stretch
3-5 Ice Cream Makers
20-30 second Pseudo Planche Hold on Rings

+

A. OHS- 3RM, take off 5% for 3, then take off 10% for 3
(205--got 225 once, so that's two PR's.)

B. Power Clean @ 215- 20 reps for time
(4:46--HECK YEAH! They felt great until the last 8-ish. My form started to break down then, but up to that point, I felt really strong.)

+

3 Rounds:
20 Calorie Air Bike
30 Burpees
(12:13--OUCH. Legs were gone.)

Training Day 19

For Time:
30 MU
Row 2000m
(5:12 for MU--down from 6:08. Row was 8:07--definitely not my PR, but my legs were exhausted.)

Rest 8 minutes

For Time:
50 HSPU
100 Calorie Air Bike
(4:16 HSPU--last time was 3:54. I definitely should be better at those. My HSPU have felt so much better. 9:13 for the Air Bike--that just sucks.)

Rest Until You Get To EBCF

10 min AMRAP
Double Unders
(605--up from 453. I thought it was lower, so I thought I got a 170 rep PR. But I'll still take a 152 rep PR.)

Training Day 18

A. Snatch Cluster 1.1--tough set
(175--I hit 185 once and stood it up a second time, but I never got it all the way under control and my arm buckled. SO I say I got 185, but I figure 175 is what you want to know.)

B. Clean and Jerk Cluster 1.1--tough set
(225--thumb ripped when I went to pull 235)

C. Front Rack Lunge--Max Unbroken for 50ft
(195--this was rough!)

D. Reverse Hyper-- 3x20; Rest as needed
(getting easier. Doesn't hurt anymore.)


Bad news. I think my scoliosis is getting worse. My hips are becoming noticeably off (the left one is higher). I could technically just be really tight, but I've been hitting mobility a lot, especially in the hips/back.

Training Day 17

Didn't Run

5 minutes @ High Effort
7 Push Press (135)
7 Box Jumps (36)
7 TTB
(3--should have gotten more, but my shoulders didn't feel right. They were a little tender from last night)

Rest 3 minutes

5 minutes @ High Effort
3 MU
6 Burpees No Jump
9 KB Swings (70)
(3+7--KB Swings didn't feel good on the erectors)

Rest 3 minutes

5 minutes @ High Effort
5 Strict HSPU
5 Deadlifts (225)
25 DU
(3--deadlifts put a dull pain in my L4/L5 area.)

Rest 3 minutes

5 minutes @ High Effort
10 Front Squats (95)
5 Calorie Bike
(5+5--only one that felt decent.)

As I said, the KB and the Deadlift hurt my back. The KB was muscular and higher (more lower T and upper L), and the deadlift hurt on the spine (typical spot--L4/L5). I spend a lot of time warming up and activating muscles, but I think I'm getting sick again. My body just felt weak and inflamed. After workout, I spent some time mobilizing hips, hamstrings, and glutes.

Training Day 16

3 Sets for Warmup
10 Banded Steps
5 Richardson Curls
20 second L-sit on Rings

+

A. RFE Split Squat with KB's @ 30X1-- 8RM/leg
(70 per leg. Felt like I could have gotten a little more on left leg, but not the right. This is up from 55# per leg.)

B1. Close Grip Bench Press @ 30X1-- 1RM; Rest 30 seconds
(235--last bench press max was 215 at the same tempo, and it wasn't close grip. Huge improvement there.)

B2. Weighted Pull Up @ 20X1-- 1RM; Rest 2 minutes
(64--down from 70 on my last max, but I'm also 13 pounds heavier, so that's actually a 7 pound increase. That counts, right?)

C. TGU-- 1RM per arm
(70 per arm. Didn't feel comfortable enough to attempt the 88. I could barely press it with two hands.)

+

Grace
(2:17--30 second PR from the last time I did it.)

Training Day 15

3 Sets For Warmup
10 Banded Good Mornings
60 Second Banded Hip Stretch
3-5 Ice Cream Makers
20-30 Second Pseudo Planche Hold

+

A. Snatch Cluster 1.1.1--build to tough set
(135,145,155x3--I wasn't very consistent. I missed several lifts.)

B. Clean and Jerk Cluster 1.1.1--build to tough set
(185,205,225--missed the third rep at 225 twice. Then decided to just hit it a few more times because it felt decently solid, I just couldn't do it 3 times in a cluster.)

+

For Time:
Row 500m
100 DU
Row 500m
(4:47--Rows were both right around 1:42. Tripped up on DU a good bit. Wasted about 15 seconds tripping.)

+

Rever Hyper--3x20

Sometimes, People Can't Understand

When you are achieving your goals, you want people to be on board with you. You want people to support you in everything that you do. You want people to understand why you are doing it, and you want them to push you because of that. But what happens when they can't understand?

This past Saturday (October 18), I was doing a small local competition. It was only two workouts, and we do it once a month for a few months a year. It's never really a big deal, and I never try to practice the workouts at all. I just keep going through my regular routine. But this time was a little different.

We started off with two minutes of max rep chest to bar pull ups, rest 2 minutes, and row 1000m for time. Didn't seem too bad. I felt alright. I came in 2nd on the pull ups and 5th on the row. My legs were pretty shot from the row, but it was nothing I had never felt before. But as time passed between that event and my next one, my body started to wear down. I could feel myself getting more fatigued, but it was only one more workout.

I started stretching to get ready for the next workout. I was working on my hips and lower back mostly, because I have a bad lower back and the workout involved a lot of hips. It was 21 snatches, 42 pistols, 15 snatches, 30 pistols, 9 snatches, and 18 pistols. The snatch weight was 115, which isn't really heavy at all. I did my 21 snatches and felt fine. I was wearing my weight belt because I didn't want to sacrifice form at all, but when I started the pistols, I felt weird. So I did my 42 and took my belt off. I did my 15 snatches. They were much slower, as I could feel my back starting to lock up. I finished that and started my pistols again, and I felt it. My back was completely locked up, and it was not going to be pretty for the rest of the workout.

So I pushed through. The last two minutes of my workout, I was fighting tears. I had people yelling at me to keep going (not knowing what was going on in my body), and I had my body yelling stop! It was the most pain I have ever felt in my life. I had never collapsed after a workout with tears in my eyes, but I did this time. My friends got me up and outside to get out of sight of people, and they started to help me move again. Alex (one of the trainers I work with) started stretching me out. I couldn't stand up straight, so I could barely walk. After she got finished stretching me, I could finally move again for the most part. My back was still hurting, I was still crying, and my coach came to talk to me.

He came over and cracked a joke telling me to just walk on my hands to my car (because I love handstand walks). We exchanged a few words about how much pain I was in, why it happened, and what I should do to help, and I left. Later that day, he sent me a text saying that he understands it is hard, but I finished and that's what was important (which I believe is his way of saying he's proud I didn't give up, but he's kind of hard to read due to his dry personality and lack of emotion.) We talked a little about a coaching moment from the day about being positive in workouts because I went in with a negative mindset, and then I told him how I felt about having a chronic condition as an athlete.

I told him "the hardest thing about the back situation is I don't know how I'm supposed to take it. It's not an injury, so I feel like I'm supposed to be able to just work through it. But that clearly doesn't happen." I said this not expecting some amazing words of wisdom or response. I just wanted someone to know that I'm lost in this, and I feel like I've lost some of my identity as an athlete. I feel like I have to find it again, and that's really hard. But his response was "I wish I had more answers for that."

See, that's the thing. He can't have more answers for that. He's never been through this (and I hope he never has to be in my shoes), so he can't understand how I feel. HOWEVER, he can help me to figure out how to do everything I want to do--even with this disease (let's call it what it is--degenerative disc disease). He can teach me how and what to stretch. He can help me to continue to strengthen all of the supporting muscles, and he can help me to find my identity as an athlete again.

So what does it mean when people can't understand how you feel? Absolutely nothing. They can still support and push you as much as you need them to. It's up to you to stop feeling sorry for yourself and put in the work.

Training Day 14

Gymnastics Play Session---which I kind of do every chance I get.
(Got my first freestanding HSPU! Mark it in the books!)

+

2 Sets @ 85%
Max Reps Unbroken MU w/ weighted vest
Run 800m
Rest 4 minutes
(6 MU and 3:18 run--4 MU and 3:25 run. MU got interrupted with the vest. I'll figured something better out next time.)

2 Sets @ 85%
Max Reps Unbroken Kipping HSPU w/ deficit
Row 1000m
(10 HSPU and 3:52 row--7 HSPU and 3:56 row. Fell off the wall on rep 8 of the seconds set. I wasn't at muscle failure on that set. Just lost balance.)

1 Round Not For Time:
30 Ring Dips
30 Pull Ups
100 DU Unbroken
(2:55--even though not for time. 5 sets of 6 on Ring Dips. 20 and 10 on Pullups so I didn't begin to redline. 100 DU unbroken first set.)

Training Day 13

Active Recovery

20 minute Row @ Z1

+

Hip, hamstring, IT Band, and back muscle mobility.  Focused a lot on erectors/thoracis muscles--those are the ones that are still tender.

Training Day 12

JAAL

WOD 1
2 minutes max rep CTB Pullups
(58--first set was 38)

Rest 2 minutes

1000m Row
(3:32--ouch)


WOD 2
21-15-9
Snatches
Alternating Pistols (42-30-18)
(DNF--made it through the 9 pistols. Back locked up after round of 21's, and it was absolutely terrible.)

Training Day 11

No Front Squat today

A1. Close Grip Bench Press @ 33X1, 5x3; Rest 20 seconds
(155,160,165,170,170)

A2. Weighted Pullups @ 20X1, 3x3; Rest 2 minutes
(15,20,25,30,30)

B. Weighted Wind Mills- 3x5 slow and controlled/arm
(26,26,35--hurt going down with my right arm up, but not my left. I could touch the ground easier the way that hurt, though, so it was weird.)

+

For funsies
3 Sets Unbroken:
4 Pullups
3 CTB
2 Bar MU

Training Day 10

3 Sets for Warmup
10 Banded Good Mornings
60 Second Banded Hip Flexor Stretch
3-5 Ice Cream Makers
20-30 Second Pseudo Planche Hold on Rings

+

A. Back Squat @ 20X1- 4RM, then take off 5% and do 4, then take of 10% and do 4
(320 for 4RM--dropped 5% and only did 2 reps then back decided to not cooperate. Next time.)

B. Power Snatch @ 125- 5/minute for 10 minutes
(Didn't feel too hard, but got pretty tiring the last 3. Held hook grip the whole time for the first time since before Pensacola--which means I'm finally getting my grip back.)

+

150 Calorie Air Bike for Time
(11:19--you said I should have been around 11:00. That was not happening today. My legs gave out pretty quickly--like lactic build up was terrible! My recovery was a lot faster afterward than it ever has been, though.)

Training Day 9

3 Rounds @ 85%
4 Unbroken MU w/ weighted vest
400m Run
Rest 2 minutes b/w sets
(1:57,1:47,1:55--the differences came from the run. I could feel when I was running the right pace and when I wasn't.)

+

3 Rounds @ 85%
5 Kipping Deficit HSPU
500m Row
Rest 2 minutes b/w sets
(2:14,2:13,2:14--deficit was 25kg plates + 45lb plates and they felt amazing!)

+

3 Rounds @ 85%
8 Ring Dips
8 CTB
50 DU
(:52,:49,:57--messed up on starting my DU twice in the last set. Got them unbroken when I finally started.)

Today was a good day. I had a lot of fun, and I really felt like I was getting great work in.

Training Day 8

A. Snatch Cluster 1.1.1.1- Build to tough set
(165--tried 170 twice and missed the 4th rep both times. I did 5 sets of the cluster)

B. Clean and Jerk Cluster 1.1.1.1- Build to tough set
(225--I did 185 once and 225 twice. Missed the 4th rep.)

C1. RFE Front Rack Split Squat @ 3030-- 3x8/leg; Rest 30 seconds b/w legs
(95--not very comfortable. I felt so weak)

C2. Reverse Hyper- 3x20; Rest as needed
(50 pounds on it. I hated them, but they definitely help.)

I supersetted the last two because I was short on time.

Training Day 7

Run 20 minutes @ Z1
(ran about a 10:30 pace. Ran 1.98 miles according to my phone.)

+

5 minutes @ high effort
7 Ring Dips
7 Box Jumps (42")
(5+3)

Rest 3 minutes

5 minutes @ high effort
7 CTB
14 Wallballs
21 DU
(3+17)

Rest 3 minutes

15 Ring Push Ups
15 Deadlifts (95)
(4)

Rest 3 minutes

5 Burpees
10 Thrusters (75)
(4+2)

I recruited Rhonda, Josh, and Lauren to do my workout with me, scaling as needed. It was a lot of fun, and I felt so much better about these sets than I did last week. I did feel very taxed today, though.

Training Day 6

3 Sets for Warmup
10 Banded Steps
5 Richardson Curls
10-20 Second L Sit on Rings

+

A. Front Squat- 1RM with 6 second pause at the bottom, 10 second pause at top before racking
(265--missed 275 twice. Just couldn't quite get out of the hole.)

B1. Close Grip Bench Press @ 33X1- 5x4; Rest 30 seconds
(135,145,155,155,155)

B2. Weighted Pull Ups @ 20X1- 5x4; Rest 2 minutes
(25#)

C. TGU- 1RM per arm
(70--heaviest weight at EBCF, but I probably wasn't getting the next weight)

Training Day 5

3 Sets for Warmup
10 Banded Good Mornings
60 Second Banded Hip Flexor Stretch
3-5 Ice Cream Makers
20-30 Second Pseudo Planche Hold on Rings
(first ice cream makers)

+

A. Back Squat @ 20X1- 5RM, then take off 5% and do 5, then take off 10% and do 5
(300--then 285--then 270. I felt pretty good and decently strong in the squats, especially when I took off the percentages. It felt better then than it did before I reached 300.)

B. Power Snatch @ 115#- 5 on the minute for 10 minutes
(Yes--felt fine. Grip is still giving me trouble.)

+

3 Sets @ 85%
7 Unbroken MU
400m Run
Rest 2 minutes
(2:00,2:04,2:09--the run made the difference. And my MU got slow on the third set for the last two.)

Rest 5 minutes

3 Sets @ 85%
7 Deficit Kipping HSPU
500m Row
Rest 2 minutes
(2:21,2:27,2:29--Rowing sucks. HSPU were on 45+35)

Rest 5 minutes

3 Sets @ 85%
3 Bar MU
5 CTB
7 Ring Dips
50 DU
(1:00,1:24,1:26--first set was completely unbroken. Second set I broke ring dips once and messed up a lot on DU. Third set was hard for me to do ring dips; I ended up breaking like 4 times, but DU were unbroken)

Training Day 4

No Run

5 minutes @ high effort

5 HSPU

10 Russian KB Swings (70)

15 Box Jumps (24)

(5+2--HSPU with 45's and an abmat. Decided I wanted to work with a small deficit today. Box jumps all rebounding.)

Rest 3 minutes

5 minutes @ high effort

5 CTB

10 Wallballs (20)

30 DU

(3+8--felt sluggish and wallballs were hurting my back a little.)

Rest 3 minutes

5 minutes @ high effort

10 Ring Dips

10 Deadlifts

10 No Push Up Burpees

(3+26--Ring Dips were hard. Arms were fatigued from yesterday along with HSPU and Wallballs)

Rest 3 minutes

5 minutes @ high effort

2 MU

10 Thrusters (65)

30 DU

(4+2--MU were on rings with a REALLY long chain, which means it basically took my kip out of the picture)

Training Day 3

3 Sets for Warmup
10 Banded Steps
5 Richardson Curls
10-20 second L-Sit on Rings

+

A. Front Squat- 1RM with 7 second hold in the bottom and 13 seconds at the top
(260--felt really solid. Scared of trying to go up because of Clayton saying I shouldn't lift heavy)

B1. Close Grip Bench Press @ 33X1- 5x5; Rest 30 seconds
(135,145,155,160,165)

B2. Weighted Pullups @ 20X1- 5x5; Rest 2 minutes
(50,40,30,30,30--I got a little ambitious from the start)

C. Turkish Get Up/Arm- 3RM
(62/arm--heaviest weight they had. May have been able to get 70)

+

20 minute AMRAP
20 Squats
15 HR Pushups
10 Pullups
200m Run
(11+45--did this for fun because the owner wanted me to do it with him. I beat him by almost 2 rounds :))

Training Day 2

Max Reps MU
(13--still stuck there)

+

"Nate"
(16+7--7 KB Swings from having completed 17 rounds)

Hands hurt.

Training Day 1

And now we start working toward the next thing--The Open

A. Front Squat- 1RM
(310--FINALLY broke 300. I'm also impressed with the fact that I'm cleaning almost 90% of my front squat. I don't know if that's supposed to be that way, but it sounds cool.)

B. Front Squat- max reps @ 85% @ 30X1
(4--wowsers. Didn't feel great at all.)

+

Fran
(3:28--although this was basically a minute slower than my goal, it is 1:20 faster than my previous time. My body also felt awful--back hurt, quads were on fire, and my grip was shot)

Pensacola Beach Brawl

WOD 1
8 minute running clock
4 minutes to find max hang snatch
4 minutes to find max clean
(185/275--missed 195 and 280)

WOD 2
10 Thrusters (135)
5 MU
10 Snatches
5 MU
10 OHS
5 MU
(5:45--failed OHS 4 times and wasted a lot of time there)

WOD 3
25 Wallballs
25 TTB
25 STO (135)
25 Deadlifts (205)
25 Burpee Box Jump Overs
(6:56--back was locked up, so I did 20 singles on the deadlift then finished with 5 TnG)

WOD 4
100 DU
20 Calorie Row
50m Sled Pull on Beach (95)
20 Calorie Assault Bike
(4:41--sled was what slowed me down. It got stuck twice)


I am very pleased with my finish. I got 13 out of 71. It is by far my best finish and performance. The biggest thing I learned this weekend is that I can, in fact, compete well with my back being bad. I just have to know where I will struggle and make up time elsewhere. Prime example was the 25's workout. I knew the Deadlifts would be a struggle for me because my back had been hurting all morning, so I came out really hot and got a huge lead. Nobody got to the same movement as me until I had 10 deadlifts under my belt--which were all singles, so I was impressed. I also got to see how much better I've gotten at my weaknesses. Although I didn't do well on the OHS, I still had a good finish on that workout (I believe it was 18th). Not to mention the snatches weren't exactly light for me. Can't wait for my next one! Thanks for coaching me so well, Mike.

Training Day 43

A. Hang Snatch- Build to 90% for 3 singles
(165--missed it once, but I hit it 3 times. 2 of the 3 were very solid.)

B. Snatch Pull @ 110%-- 1 every 30 seconds for 5 minutes
(205--ouch on the grip, but I'm a bit more trusting in my hook grip now)

+

15 minutes @ low effort
50ft KB Front Rack Walk (70)
50ft Bear Crawl
50ft Walking Lunge
50 DU
(Yes)

+

For Time:
Row 300m
20 Burpees
Row 300m
Rest 12 minutes
x2
(3:22 and 2:44--OUCH)

Training Day 42

Gymnastics Play Time--free standing HSPU practice

+

EMOM
1- 5 UB Thrusters (155)
2- 5 MU
3- 5 UB Snatches (135)
4- 5 MU
5- 5 UB OHS (135)
6- 5 MU
(Yes--felt great!)

+

3 Sets for Times:
100 DU
Rest 1:1
(:52,:51,:50)

+

3 Sets for Times:
20 Calorie Air Bike
Rest 1:1
(1:05,1:11,1:09)

+

100m Prowler Push with 50#'s
(1:05--weight fell off 3 times, but it only took me 15 seconds to run 50m with it. I think it definitely would have taken less than :40 if I didn't have to chase the weight 3 times)

Training Day 41

3 Sets for Warmup

10 Good Mornings @ 5030

10 Banded Side Steps/leg

10 Fire Hydrants/leg

6 Trap-3/arm

+

A. 3 Position Snatch- 1RM, then take 10% off and do 3 more sets

(155 was the heaviest today, and 140 3 times)

B. Power Snatch- 5RM, TnG

(145-Power Snatched 155 pretty easily, but no way was I doing it for 5 reps touch and go)

C. Push Jerk with axle bar- 5RM

(I conveniently forgot this one--whoopsies.)

+

For Time:

50 UB WB (15#)

35 UB WB (20#)

15 UB WB (30#)

(4:48--this hurt so bad, but I got them all first try without too much rest between sets)

Training Day 40

3 Sets for Warmup
4-5 Deficit HSPU strict
4-5 Front Levers
4-5 Pistols/leg
(45 for 2 rounds and 45+10 for 1 round on HSPU. Front lever tucks and extended my legs slowly until they fell)

+

4 Sets for Consistent Times
50 DU
10 Calorie Row
50m Prowler Push (50#'s)
10 Calorie Air Bike
(2:50,2:40,2:43,2:46--had some kinks the first time through. The Air Bike wasn't set, so that added a few seconds)


I didn't run today. Just didn't feel it. Sorry coach.

Training 39

3 Sets for Warmup
10 Single Leg Glute Bridges Wtd w/ back elevated on bench
5 Richardson Curls
10-20 second L-Sit on rings

+

A. Front Squat w/ 1 set of chains- 1RM
(255--hard to stabilize the weight before squatting with chains)

+

8 minute running clock
4 minutes to find max hang snatch
4 minutes to find max clean
(175/265--I'm hoping for 185 and 275 on Game Day. That would be a PR hang snatch and meet my PR Clean. Just a goal--no hurt feelings if I don't get it)

+

For Time:
10 Thrusters (135)
5 MU
10 Snatches (135)
5 MU
10 OHS (135)
5 MU
(5:52--hoping for 5:30 Game Day)

Training Day 38

A. Snatch Push Press- tough set of 3
(185--did one at 205, and it just didn't feel right so I moved on)

B. Snatch Pull @ 30X1 with straps @ 110%, 3x3; Rest 2 minutes
(205)

+

15 minutes @ low effort
50ft Farmer's Carry
25ft OH Walk
45 second Hollow Hold
25ft Walking Lunges
(53# KB--hollow holds got hard)

+

For Time @ 95%:
9 Power Cleans (135)
15 Box Jumps (24")
12 Power Cleans (115)
15 Box Jumps
15 (95)
(2:45--rested on 12 and 15 Power Cleans once)

Rest 12 minutes

For Time @ 95%:
Row 750m
(2:36--ouch)

Training Day 37

Gymnastics Play Time
(Handstand holds/freestanding handstand pushup work, back lever work, and bar play time)

+

14 minute EMOM
1st- 3 Squat Clean Thrusters (135)
2nd- 5 MU
(Yes--Squat Clean Thruster was super easy. MU were great, too. Last set of MU was a redline, but I was unbroken on every set.)

10 minutes @ 80% / 7 minutes Rest

200m Run
25ft Handstand Walk
10 CTB
(4+5 CTB--felt great)

7 Calorie Air Bike
3 Burpee MU
15 Russian KB Swings
(1 + 1 Burpee MU--didn't want to rip my hands)

250m Row
25 DU
5 Burpees
(5--felt great)

Training Day 36

3 Sets for Warm Up
10 Good Mornings @ 5030
10 Side Step w/ band
10 Fire Hydrants/leg
6 Trap-3/arm @ 50X0

+

A. 3 Position Snatch- Build to max, then take off 10% and do 3 more sets
(165 max. Missed 170--150 for 3 sets)

B. Power Clean- 5RM, TnG
(185--missed 5th rep at 205, so should have done 195)

C. Push Jerk- 2RM, TnG
(215--missed second rep at 225. Also, first rep at 225 was a compensation with my back, and it didn't feel good)

+

For Time:
20 Unbroken Pullups
Row 500m
20 Unbroken Pullups
Row 500m
20 Unbroken Pullups
(5:46--my forearms are now cramping. Ouch.)

Training Day 35

3 Sets for Warmup
10 Single Leg Glute Bridges wtd w/ back on bench
5 Richardson Curls
10-20 second L Sit on rings

+

A. Hang Snatch- tough single, then 90% for 3 reps
(175--3 attempts at 185 and missed all 3. I know I shouldn't have done that, and I won't again unless it's 1RM. 3 attempts at 90% and missed all 3.)

B. Clean and Jerk- 1RM
(245--met my PR. Couldn't clean 255)

C. 10 minute EMOM
5 TnG Power Snatches (115)
(yes, and it was still decently easy. High hopes for 135)

Training Day 34

Sick.

No training.

Muscles and joints were aching.

Training Day 33

Gymnastics Play Time as main warmup
-worked on handstands, handstand walks, and a little pistol work

+

14 minute EMOM
1st- 5 Thrusters at 155#
2nd- 3 Burpee MU
(Yes--breathing was limiter, but I'm sick. Felt pretty good as far as the movements themselves, though.)

+

10 minutes @ 80%
Run 200m
1 MU+ 6 Ring Dips
8 CTB
(4+6 Ring Dips--again, breathing was the hard thing here, which affects everything)

Rest 7 minutes

10 minutes @ 80%
Air Bike 5 Calories
10 Alternating DB Snatch (75)
15 Air Squats
(3+5 calories--the DB Snatch was too heavy for me. I had trouble controlling it down. I focused on keeping upright with perfect posture on the air squats)

Rest 7 minutes

10 minutes @ 80%
Row 200m
5 HR Burpees
(7--super easy for me. Steady pace the whole time. Breathing was fine.)

Training Day 32

3 Rounds for Warmup
10 Good mornings @ 5030
10 Banded side steps/side
10 Fire hydrants/side
6 trap-3/side

+

A. 3 position Snatch- max then take 10% off and do 3 more
(145--dropped all the way back to 115 for the 3 because I was missing the 130)

B. Power Clean- 2 TnG, tough set
(225)

C. Push Jerk- 3RM TnG
(205--missed it once then got it)

+

For Time:
Row 500m
100 DU
Row 500m
(4:55)

Training Day 31

1RM Clean (275--felt really good. I don't think it's my true max.)

Rest 2 minutes

5 minute AMRAP
ascending ladder (2,4,6…)
TTB
C&J
(73 reps--1 C&J in the round of 12)

+

3 Rope Climbs
30 Wallballs
100 DU
30 Wallballs
3 Rope Climbs
(5:16)

Training Day 30

3 Rounds for Warmup
10 Single Leg Wtd bridges with back elevated on bench
5 Richardson Curls on 45# plate with 45# bar
10-20 second L-sit on rings

+

Fron Squat with 1 set of chains, 3x4; Rest 2 minutes
(165,175,175)

+

10 minute EMOM
5 TnG Power Snatches @ 105
(Yes--still feeling really good and easy. I hope I get to say that about 135 in a few weeks.)

Training Day 29

A. Snatch Push Press-- Tough set of 5
(185)

B. Snatch Pull @ 30X1, 3x5
(135--did not have straps to do closer to my 100%)

+

15 minutes @ low effort
3 TGU/arm (44)
10 Hip Extensions
30 second side plank/side
30 second hollow hold
(yes)

+

For Time:
30 Thrusters (95)
500m Row
(2:57--was supposed to be sub 2:45)

Rest 12 minutes

Row 300m
20 Burpees
Row 300m
(3:15--was supposed to be sub 3:00)

Training Day 28

3 Sets For Warmup
10 Good mornings@ 50X1
10 Banded Side Steps
10 Fire Hydrants/side
6 Trap-3/side

+

A. 3 Position Snatch max then take 10% off and do 3 more
(170--ugly and felt bad. Then dropped back down to 155 and missed several times, so I gave up)

B. Power Clean.Split Jerk 2.2- tough set
(225--2nd clean wasn't the best, but I lost my hook grip. 2nd jerk was kind of tough. It does feel really good to be doing this consistently now, though)

+

10-9-8-7-6-5-4-3-2-1
Box Jumps (30" step down)
Pullups
(3:54)

Training Day 27

AM
20 minute run @ Z1

PM
5 Sets for Consistent Times
500m Row
10 Wallballs (20--didn't have a 30 at EBCF)
30 KB Swings (35)
10 Box Jumps (30")
50ft Bear Crawl
75 Double Unders
Rest 5 minutes
(5:30,5:34,5:50,5:54,5:36)

Training Day 26

3 Sets for Warm Up
10 Single Leg Glute Bridge Wtd with back elevated on a bench
5 Richardson Curls on 45# Plate with bar
10-20 second L-Sit on Rings
(Yes, and it was rough. Those glute bridges were hard)

+

A. Front Squat w/ 1 Set of Chains- 3x5; Rest 2 minutes
(155 for all 3--chains are different.)

B. Clean & Jerk- Build to tough single
(245 and felt great! 10# PR. 15# PR Clean at 250 but missed the jerk)

+

5 TnG Power Snatch on the minute for 10 minutes @ 95#
(Yes--not bad at all)


I finally had a day of absolutely no pain at all.

Training Day 25

A. Back Squat @ 20X1, 3x3; Rest 4 minutes *No really heavy sets*
(255,275,275)

B. Snatch Pull.Snatch, 1.1- Tough Set
(165--Felt off with the snatch this week)

C1. Push Press @ 30X3, 5x1; Rest 30 seconds *1RM*
(205--could have pressed heavier, but the 3 seconds negative got hard)

C2. Front Lever Tuck Pull Ups on Rings @ 30X2, 5x4-5; Rest 2 minutes
(Hard as crap--can't pull all the way up, and I definitely didn't follow the tempo. I will master this, though)

+

3 minute Assault Bike for max Calories
(62--came out a little hard on first minute, slowed down second minute, all I had left third minute)

Training Day 24

10 Rounds @ High Effort
4 Deficit HSPU (5")
12 Hip Extensions
25m Farmer's Carry (53)
7 Wallballs (25)
Rest 90 seconds
(All between 1:03 and 1:06--the deciding factor was whether I did the HSPU unbroken or fell. No failed reps, except I did miss a wallball once. My back started to lock up round 3 and started to cramp round 6. I know that means it's weak, but it shouldn't be that weak with how much we work on it.)

I experienced my first scraping today. He told me to mention the "tiger claw (or something like that)". It was not a great experience, but he had to loosen up my back before he could adjust it.

Training Day 23

A. Front Squat @ 23X1, 5x1; Rest 2 minutes-- 1RM
(270--failed 275)

B. Snatch x 1, EMOM for 10 minutes-- Start at 55%
(Missed 150 and 165--80% and 90%)

+

5 RFT:
5 Push Press (165)
5 Bar MU
(4:55--push presses hurt left shoulder.)

Training Day 22

AM
"Helen"
3 RFT:
400m Run
21 KBS (53)
12 PullUps
(8:56--yes, I know this was bad. I am sick of saying it, because it feels like an excuse even though it's real, but my back locked up on the kettlebell in the second round and got worse on the run. Now I know how to fix my run, though.)

PM
20 minute AMRAP
5 Power Clean (155)
10 TTB
15 Wallballs
(10+17--I felt very weak and short of breath during this. Didn't feel like myself working out. I think I may be getting sick, because my body has felt abnormally weak the past two days.)

Training Day 21

Max Back Squat--335

My body was weak, and my mind was not in the gym. So I was finished after I squatted today.

Training Day 20

A. Back Squat @ 20X1, 4x2; Rest 4 minutes (Last 2 sets tough)
(275,295,305,315--I know you said that I should only do weights I know I can do, but I have to push the envelope a little. 315 was really close to a 2 rep max, and I wasn't positive I was getting it--but I did)

B. Snatch Pull.Snatch 2.1- Tough Set
(165--failed 175 twice. Should have gone 170, but I was stubborn)

C1. Push Press @ 30X3, 5x2-4; Rest 30 seconds
(135,155,155,165,165--still not exactly comfortable. Shoulders just kind of hurt when I do it.)

C2. Pendlay Row @ 30X3, 5x6-8; Rest 2 minutes
(75--this movement feels like it's getting harder every time I do it. And it hurts my back very bad, which doesn't make sense to me. It's really hard to make myself do it.)

+

3 Sets ALL OUT
8 Squat Cleans (115)
40 Second Assault Bike Sprint
(1:02,1:07,1:08--first round was fine, second round was transition time, third round I died on the sprint at like 20 seconds in)

400m Run
21 Front Squats (95)
21 HR Pushups
400m Run
15 FS
15 HR PU
400m Run
9 FS
9 HR PU
(7:41)

Training Day 19

AM
Row 500m @ 1:45; Rest 3 minutes x 8
(All on pace except numbers 6 and 7. 6 was 1:46.4 and 7 was 144.9)

PM
10 Sets @ High Effort
3 Burpee Bar MU
10 Hip Extensions
10 Goblet Lunges (35)
20 Foot Handstand Walk
Rest 90 Seconds
*VARY*
(All between 1:07 and 1:10 except the first one, which was 1:15--I think that was just transition pace, though)

My back started to get tight on the 10 sets. I'm thinking it was around round 6. I could feel my back arching a little on the handstand walks, and the hip extensions were definitely wearing it out.

Training Day 18

A. Front Squat @ 23X1, 5x1; Rest 2 minutes
(225,235,245,245,250--felt good)

B. Snatch x 1, 10 minute EMOM--if no failed reps, build to failure
(completed EMOM--hit 100% and PR'd by 10 pounds to 185. Failed 190)

+

21 Minute EMOM
1st- 8 Push Press (135)
2nd- 10 CTB
3rd- Burpee Box Jump Overs (30")

GREAT day of training. FINALLY hit 185, which is above bodyweight. I'm gunning for 200.

Training Day 17

AM
Run 20 minutes @ Z1
(2.2 miles)

PM
5 Sets @ Aerobic Effort
30 Calorie Row
25 KB Swings (44)
4 Unbroken MU
8 Unbroken HSPU
15 Box Jumps
Rest 5 minutes
*Vary*
(4:19,4:18,4:08,4:07,4:11)

I know the times are a little fast for "aerobic effort", but I felt really good while moving. And the times stayed consistent, and my breathing never got heavy. Also, the big jump from 4:18 to 4:08 was rebounding box jumps.

Training Day 16

A. Back Squat @ 30X1, 5x3; Rest 2-3 minutes
(255,265,275,295,295)

B. 3 Position Snatch
(135--hit 145 from the high hang, but got stuck on the knee cap snatch)

C1. Hip Extensions @ 4022, 5x8-10; Rest 20 seconds
(25# plate)

C2. Seated Barbell Press @ 30X1, 5x4-6; Rest 2 minutes
(95)

D1. Lying Bench DB Rows @ 30X5, 3x6-8; Rest 30 seconds
(20)

D2. Pseudo Planche Pushups @ 30X1, 3x8-10; Rest 2 minutes
(Yes--and I like these a lot. I feel them a lot in my shoulders.)

Training Day 15

A. Back Squat @ 20X1, 3x3; Rest 4 minutes
(275,290,305!!!!-- I am super pumped to do 300+ for more than one rep again. I never had a crazy good max, but it was killing me that I couldn't do 300 for at least 3 reps)

B. Snatch Pull.Snatch.OHS-- tough set
(170--I may have been able to hit 175, but I tried to PR snatch because it was feeling good. Stupid ankle flexibility)

C1. Push Press @ 30X3, 5x3-5; Rest 30 seconds
(135--Still struggling with this weight, so I'm still not going up)

C2. Pendlay Row @ 30X3, 5x6-8; Rest 2 minutes
(Started 115, then 95 the rest--the hold at the top got too hard for 115)

+

3 Sets ALL OUT
8 TnG Clean to OH (115)
35 Second Assault Bike Sprint
(57 seconds each time--this hurt bad!!!)

My back was hurting still today. Not as bad as yesterday, but still more pain than I would like.

Training Day 14

AM
Row 500m @ 1:46; Rest 3 min x 8
(Yes--1 second was a lot harder. I don't know if that's normal.)

PM
10 Sets @ High Effort
3 MU
10 Muscle Snatch (45)
10 Air Squats
30 DU
(Times were between 1:03 and 1:09--it came down to how much I messed up on the double unders. The round that was 1:09, I messed up twice)

And as we already know, my back locked up bad today. I may or may not have slightly cried when I laid on the lacrosse ball. And it's just so frustrating that I don't know when it's going to be that bad, or really if it's even going to happen at all. I guess I'll eventually get used to it and be able to read it better.

Training Day 13

A. Front Squat @ 23X1, 5x3; Rest 2 minutes
(205,205,210,215,220--back started hurting after first set)

B. Snatch EMOM x 10--start at 50% and add 5% each minute
(Made all lifts in the EMOM, then missed my max)

+

21 min EMOM
1st- 12 wallballs
2nd- 10 CTB
3rd- 10 Box Jump Overs
(back locked up early on the wallballs, probably after the 2nd set?--CTB was 10 butterflies the whole time--box jump overs was clearing it all except the last round just because my back was way too tense to do so comfortably, so I just jumped on and stepped off the other side on the last round)

I hope my back doesn't start doing the whole lock up every day thing again. I'm trying so hard to keep it from getting inflamed like that.

Training Day 12

5 Sets @ aerobic effort
25 Calorie Air Dyne
20 Alt DB Snatches
15 Burpees to 6"
10 TTB
Rest 5 min
*Vary*

(4:45,4:40,4:45,4:43,4:39)

Didn't run today because my back was hurting, and it would have locked up.

Training Day 11

A. 1&1/4 Back Squat @ 30X1, 5x3; Rest 2-3 minutes
(255,255,265,270,275)

B. Below Knee Hang Snatch 1.1, tough set *drop each rep*
(155--failed 165 twice, so dropped back down to 135 and did a 1.1 EMOM for 5 minutes)

C1. Clean Pulls @ 30X1, 5x3, Rest 20 seconds
(260--talked about how it's hard for me to focus on finishing the pull correctly. Just another thing to work on)

C2. Seated Barbell Press @ 30X1, 5x6-8; Rest 2 min *narrow grip*
(95--definitely feel the difference in the grip. Triceps are more tired today)

D1. Lying Bench DB Rows @ 30X5, 3x6-8; Rest 30 seconds
(25--very tough for me to hold the position at the top)

D2. WTD Ring Pushups @ 50X1, 3x4-6; Rest 2 min
(Vest +25,35,then 45--6 reps every time. Vest + 45 was tough, and I broke form a little on the very last push. I fixed it quickly, but I felt the break.)

Today was very taxing. Even more so than the previous Fridays--I know things are heavier, but it was a pretty drastic difference between last Friday and today.

Training Day 10

A. Back Squat @ 20X1 3x4; Rest 4 minutes
(275,285,290--and felt really freaking good. I plan on going for 300 next time.)

B.  Snatch Pull.Hang Snatch.OHS--build to tough set
(155--did 165, but buckled on OHS because I rushed it)

C1. Push Press @ 30X3 5x4-6; Rest 30 seconds
(135--wanted to go heavier, but it kind of hurts to control it down)

C2. Pendlay Row @ 30X1 5x6-8; Rest 2 minutes
(115--tough.)

+

3 Sets ALL OUT
8 No Jump Burpees
8 TnG DL (185)
30 second Assault Bike Sprint
(1:05,1:04,1:02--Sprint was definitely all out. Got tough to push through around 20 seconds on all 3. Does this ever feel better?)

Training Day 9

AM
Row 500m @ 1:47; Rest 3 min x 8
(all at that time)

PM
10 Sets @ High Effort
1 Rope Climb
5 Burpee Box Jumps
5 TTB
10 Jumping Lunges
Rest 90 seconds
*vary*
(Between :47-:57)

Training Day 8

A. Front Squat @ 23X1  5x4; Rest 2 min
(205,215,225,215,205--missed the last rep at 225. It fell off my shoulders just above parallel)

B. Snatch-- 1 on the minute for 10 min; start at 60% and add weight as needed
(115,135,155,165,165,170,170,170,170,170--missed 170 twice or three times. I don't remember)

+

20 min EMOM
1st- 5 Thrusters 135#
2nd- 8-10 CTB
(Almost all CTB were butterfly with minimum pain!)

Training Day 7

AM
20 min run @ Z1


PM
5 Sets @ Aerobic effort
2 min Assault Bike
25 KB Swings--53
5 Burpee Bar MU
1 Rope Climb
10 Box Jumps--30" step down
*constantly varied*
(5:00,4:57,5:02,5:05,5:07--calories on assault bike were 21,22,20,19,21)

Training Day 6

A. 1 & 1/4 Back Squat @ 30X1 5x4; Rest 2-3min
(225,245,255,265,275--275 tempo got a little fast on the last two reps, but no failed reps this time)

B. Below the knee Hang Snatch 1.1.1--tough set
(145--tried 155 several times, but I failed the second rep every time.)

C1. Clean Pulls @ 30X1 5x4; Rest 20 sec     @ 105%
(245--felt better than the 235 did last week)

C2. Seated DB Press @ 30X1 5x6-8; Rest 2 min
(35)

D1. WTD CTB  @ 30X1 3x3-5; Rest 30 sec
(vest for 2 then you told me to take it off--I'll get my chest to the bar eventually)

D2. WTD Ring Push Ups @ 50X1  3x4-6; Rest 2 min
(vest)

Training Day 5

A. Back Squat @ 20X1  3x5; Rest 4 min
(265,265,275)

B. Hang Snatch.OHS.Snatch Balance--Build to tough set
(170--PR Hang Snatch. OHS and Snatch Balance felt amazing! I'm feeling much more confident about that 135 at Pensacola)

C1. Push Press @ 30X3  5x6-8; Rest 30 sec
(135--only did 3 sets because my shoulders were getting sore and I needed to meet with Tyler)

C2. Pendlay Row @ 30X1  5x8-10; Rest 2 min
(115--again only 3 sets)

+

3 Sets ALL OUT
5 Burpees, max jump
8 Russian KBS, 88#
25 sec Assault Bike Sprint
(all 57 seconds)

Training Day 4

AM
Row 500m; Rest 3 min  x8 *consistent*
(Fastest was 1:45, slowest was 1:49--4 of the 8 were 1:46)

PM
10 Sets @ high effort
3 MU
10 KBS (53)
20 DU
5 Burpees
Rest 90 sec between each set
*vary*
(All between 1:03 and 1:10--the hardest set was KBS,Burpee,MU,DU)


I'm started to be able to dig in a little more and get the work done. It's great to feel that.

Training Day 3

A. Front Squat @ 23X1- 5x5; Rest 2 min
(185,205,205,205,185--failed last rep at 205 on set 4)

B. Snatch Cluster 1.1.1- tough set
(145--wasn't necessarily "tough", I just still feel off when I snatch)

+

20 min EMOM
1st- 3 Clean and Jerks @ 70% of max--drop each rep
2nd- 1 Legless Rope Climb + 5 Ring Dips
(175 on Clean and Jerks--Only got 4 of the Rope Climbs legless. Rested one minute of the climb and ring dip, so I did it after--not that that actually counts or anything)

Training Day 2

Back to figuring out how to pace. I felt great on the first 3 then fell off a lot on the 4th round (with the row in the middle).

5 sets @ aerobic effort
500m Row
16 KB Snatches (53--no 55 at EBCF)
12 Hand Release Pushups
8 TTB
15 Box Jumps (24"--step down)
*constantly varied*

(4:27,4:47,4:47,6:03,5:27)


Oh and I ran 20 minutes at Z1--somewhere around a 9:00 pace. Should this be slower?

Training Day 1

A. 1&1/4 BSQ @ 30X1 5x5; rest 2-3 minutes   *last 3 should be tough*
(225,235,255,255,255--missed very last rep, couldn't drive out of the hole)

B. 3- Position Snatch- Build to tough set
(Only built to 125--wasn't heavy, but my technique was off. I fixed it.)

C1. Clean Pulls @ 30X1 5x5 @ 100% of Clean; Rest 20 sec
(235)

C2. Seated DB Press @ 30X1 5x8-10; Rest 2 min
(30)

D1. Strict CTB Pull Ups Wtd @ 30X1 3x4-6; Rest 30 sec
(Vest--can pull high enough for CTB, but can't pull my chest to the bar in a strict one)

D2. Wtd Ring Push Ups @ 50X1 3x6-8; Rest 2 min
(Vest)

Today taxed me more than anything else I've done in a long time--if not ever. The squats didn't hurt--completely pain free. They just took everything out of me. Then it was all down hill from there.

Testing Day 8

A. Thruster- 1RM
(215)

+

21-15-9
Burpees (to 6" target)
CTB Pull Ups
(5:05)

+

10 min AMRAP
Double Unders
(453)

Testing Day 7

3 Rounds For Time:
400m Run
21 Burpees
500m Row
(15:59)

Testing Day 6

A1. Deadlift @ 30X1- 1RM
(395)

A2. Ring Dip @ 30X1- 1RM
(102)

B. Side Plank- max hold up to 90sec/side x 3
(L- 90, 90, 64 / R- 90, 76, 65)

C. Sorenson Test- Max hold up to 2 min
(2:00--this taxed me way more than anything else)

D. 50 Ring Dips for Time
(4:36--sets of 5 until 20, then 3's and 2's until 50)

Testing Day 5

5 Rounds For Time:
1000m Row
15 Thrusters (75)
15 PullUps
15 Burpees
(46:27)


This was about 7 minutes slower than my last time. My shoulder and back were hurting, and my conditioning felt awful. But I finished. Regardless of the time, I kept going, which to me was a bigger accomplishment than a PR because it was the first time I pushed through the pain in a while--and I'm still just fine.

I knew it was going to be rough picking back up after taking off a month, but this week slapped me in the face.

Testing Day 4

A. Back Squat @ 30X1- 1RM
(305--just have to get comfortable and fix my butt wink. It's been months since I've back squatted)

B. Back Squat @ 30X1- Max Set @ 85%
(255--7 reps)

C. Bench Press @ 30X1- 1RM
(215)

D. Bench Press @ 30X1- Max Set @ 85%
(185--6 reps)

Although I need to get a lot stronger, my ratio of muscular strength and muscular endurance isn't too bad.

Testing Day 3

A. Front Squat @ 30X1- 1RM
(275--PR is 285 at this tempo)

B. Strict Press- 1RM
(125--same as last time)

C. Supinated Pull Up- 1RM
(80)

+

50 Kipping HSPU For Time
(3:54)

Testing Day 2

10 Rounds for time
500m Row
15 Burpees
(30:43)

Didn't feel amazing, but I'll take it, for sure.

Testing Day 1

Back at it after training. I'm starting it back at day 1, because that's what it felt like.

A. Power Snatch- 1RM
(165#--same as my PR)

B. Power Clean- 1RM in 8 min
(225#-- 10# less than PR)

Rest 2 min

C. Power Clean at 90%- 8 min AMRAP
(9--and it was awful)

+

30 MU For Time
(6:08--had 20 in two and half minutes, then hit a wall and had to do two at a time then singles. I feel like with some practice on these, I could get a sub 4 for sure. I just redlined today)

Training Day 38

10 Rounds For Time:
1 Legless Rope Climb
200ft Run
(12:47--hit a wall at 6th rope climb)

+

Row 2k
(7:42)

Training Day 37

AM
Row :30 @ 1:50/500m
Row :30 @ 2:20/500m
x20

PM
A. DB RFE Split Squat @ 30X1- 8RM/leg; Rest 1:00 b/w legs
(62)

B. 50 KBS for time @ 70#
(2:04--broke at 35 because I didn't want to lock up my back before camp)

C. HS walk to wall and do max set of HSPU x5; Rest 3:00
(2,2,3,0,2--not very good HSPU, but at least I have the HS walk working for me)

D. Side Plank- 1:30/side
(Both Unbroken)

E. Hollow Rock- 2:00 accumulated
(Hollow struggle for 2:00)

Training Day 36

A. OHS- max
(200--finally)

B. Front Squat- max @ 30X1
(285--PR for tempo and meets previous PR without a tempo)

C. 30 Cleans for time @ 205
(13:22)

D. 7:00 AMRAP--burpees
(106)

Training Day 35

"Diane"
(5:27--this will be a sub 3:00 by the end of the year)

A. Front Squat @ 30X1-- moderate set of 3
(245--and felt fantastic!)

B1. Incline Bench Press @ 30X1-- 5x3-5 ; Rest :20
(135 for 2 rounds, 145 for 2 rounds, 155 for 1 round)

B2. Russian KettleBell Swings-- 5x12 ; Rest 2:00
(88#--didn't feel fantastic on the hands after Diane)

+

Power Snatch-- 1 every minute for 15 minutes ; add 5# every minute
(started at 115, hit 160. Hit 165, but it was a full snatch. All I want is to power snatch my body weight. I know I need to be able to do more, but once I make it there, I will just feel so much better. But I still feel pretty consistent with it. Didn't miss until 165.)

Rest 2:00

8:00 AMRAP
5 Strict Pullups
5 Strict HSPU
(4+8--not a pretty sight. I am ready for the day that HSPU aren't as hard for me. This was almost 2 full rounds less than last week. But I did do Diane today.)

It's very frustrating to not see progress in my Oly lifts. I'm not even close to being competitive with the weights I'm putting up. I know that has a lot to do with my back and the fact that I haven't been squatting heavy, but I just get discouraged with it. The things that I'm good at, everybody can do, so I don't have an upper hand anywhere in CF. Guess I just gotta work harder.

Training Day 34

AM
35:00 @ easy pace
Row 500m
3 TGU/arm (35#)
(7 rounds)


PM
A. DB Russian Step Ups- 4x6/leg; Rest :45 b/w legs
(45,45,55,55)

B. DB Reverse Lunge off Platform @ 20X1- 5x4/leg alternating; Rest 1:00
(55,55,55,75,75)

C1. HSPU @ 30X3- 5x3-4; Rest :10
(45+35 for 2 sets of 3, 45+25 for 2 sets of 3, 45+10 for 1 set of 3+1 kipped for kicks)

C2. HS Walk- max distance in :20  x5; Rest 3:00
(yes--around 60ft every time)

D. Hollow Rock- 2:00 accumulated
(I apparently can't rock very well)

I just want to give you credit and point out that all of my HSPU were at a deficit today. Two sets were at the highest deficit I've ever done. It's almost like you know what you're talking about.

Training Day 33

30 seconds work/ 30 seconds rest

KB Swings (53#)-- 15,15,15,15,15

Air Dyne-- 33,34,34,37,37

Burpees to 6" target-- 10,10,10,11,11

DU-- 53,51,49,50,54

Row-- 150,157,149,154,150


I didn't do the runs, because I'm going for a 3 mile run today. I have to start running a few miles at least once or twice a week to get back into it for my PT test coming up in about 3 weeks. I need to get into the extended scale on this next PT test.

Training Day 32

AM

Air Dyne 15:00 @ 70%

+

3 Part Pause Snatch + Snatch Balance
(95#--started out really rough, struggling in that bottom position. Then I forced it, and it was fine)

+

Air Dyne 15:00 @ 70%


PM

A. Snatch Push Press + OHS- 3.3 Tough set
(170#--I think my back was tightening up on each rep, because on every set of 3, it got harder to get below parallel. I did 170# twice and didn't get full depth on the last rep both times. However, that means I was comfortable enough to attempt 3 reps under 170# twice, which is a HUGE jump from where I was)

B1. Snatch Grip DL- 3x3 @ 50X1; Rest 1:00
(175#)

B2. Powell Raise- 3x8 @ 30X1; Rest 2:00
(20#--just a request, could we do something different here or shorten reps with heavier weight? This movement is just monotonous now, but I'll keep doing it if you think this is best)

C. Clean- Build to moderate set of 3
(215#--Felt pretty good for not having really cleaned much lately. Also, 215# is only 20 less than my PR right now)

D. Back Extension- 3x10-15 @ 3011; Rest 1:00
(35#--did 10 reps every time. And it kind of hurt even without the weight)

E. Paloff Press in Lunge- 3x15/side @ 2020
(Yes--and I still don't really understand what this is doing)

Training Day 31

A1. Barbell Overhead Lunge- 5x10; Rest :20
(115 for 4 sets, then 125)

A2. Strict MU- 5x1-3; Rest 2:00
(3,3,2,1,1)

B. L-Sit Rope Climb- 7 reps; Rest as needed
(yes)

C. Barbell Hip Bridge @ 20X3- 5x10; Rest as needed
(125)


"Annie"
6:13…..just because I wanted my name on the board

I'm really frustrated with finding more stuff wrong with my back, but on the plus side, I still get to go into the Army and continue training. That being said, don't back track any. If my back is going to hurt regardless of what I do, then just keep going through the cycles as planned. It will adjust eventually.

Training Day 30

It wasn't part of my Program, but I did "Murph" today.

(41:45)

Only 11:46 over my unrealistic goal ha ha. Next year. But on the plus side, my back wasn't too bad, which means I can keep training unless told otherwise.

Training Day 29

AM
Run 800m @ 75% x 5; Rest 3:00
(3:30,3:26,3:28,3:28,3:30)


PM
:30 work/ :30 rest
WallBall (15,15,15, injured)
AirDyne (31,31,31)
Bear Crawl (2 lengths of the gym)
Double Under (49,51,49)
Row (133,135,141)

Training Day 28

AM
12:00 Air Dyne @ 70%
+
3 Part Pause Snatch + Snatch Balance x10; Rest :45
(95)
+
12:00 Air Dyne @ 70%

PM
A. OHS- heavy single
(185--failed 205 twice)

B1. Snatch Grip DL- @ 50X1 3x3; Rest 1:00
(205)

B2. Powell Raise- @ 30X1 3x8/arm; Rest 2:00
(20)

C. 10 min EMOM- 3 Thrusters
(Attempted 165, but quit because shoulders hurt)

This was where I stopped today. I was hurting bad in my back and shoulders. First bad day I've had in a while, and it just sucked. Guess I'll just do better tomorrow.

Training Day 27

Today was a great freaking day.

A. Front Squat- Build to moderate set of 3 @ 30X1
(235)

B1. Incline Bench Press- 5x3-5 @ 30X1; Rest :20
(145 for 4 rounds / 150 for last round)

B2. Russian KBS- 5x12; Rest 2:00
(88)

+

15 min EMOM
1 Power Snatch--start at 70% and build by 5#'s every minute
(started at 115 and built to 165, which was my PR. Missed 170 3 times)

Rest 2:00

8 min AMRAP
5 Strict PullUps
5 Strict HSPU
(5+6--then finished the last four HSPU to prove to myself I could do 30 strict HSPU in a workout)

I loved being under weight again. It was a little uncomfortable because I'm not used to the pressure of a load on my lower back anymore, but it didn't hurt at all.

Training Day 26

80%

3 Unbroken MU
5 Ring Dips
10 Thrusters (75)
800m Run
(4:06 / 4:09)

Rest 4:00

1 Legless Rope Climb
5 Strict CTB
10 KBS (70)
Air Dyne 3:00
(4:00 / 4:10)

Rest 4:00

Row 1500m
(4:15 / 4:09)

Training Day 25

AM
30:00 at easy pace

500m Row
Bear Crawl 50m
(9+166m)



PM
A. DB Russian Step Up- 3x8/leg; Rest :45 b/w legs
(35,45,55)

B. DB Reverse Lunge off 45# Plate- 5x5 @ 20X1; Rest 1:00
(55)

C1. HSPU- 5x3-4 @ 30X3; Rest :10
(25KG for 3 rounds, just abmat for 2)

C2. Strict Press- 5xMax Reps w/ 95# @ 10X1; Rest 3:00
(6,5,5,7,5)

D. Hollow Hold- 2:00 accumulated

Training Day 24

Didn't do AM.

PM
30 sec WallBall (all right around 15--one was 11, but that's because I hit myself with the ball)
30 sec Rest
30 sec AirDyne (all around 33--Counted every time left arm went forward)
30 sec Rest
30 sec Bear Crawl (length of gym twice every time--between 40 and 50 meters)
30 sec Rest
30 sec DU (all around 55--49 one round with a mess up)
30 sec Rest
30 sec Row (all around 140m--146 last one WHOOPS)

I felt really good about this. We've been talking about consistency a lot, and although these weren't all within 2 reps, they were all within 4 reps. And I didn't burn out at the start. I was able to maintain the pace the whole time. It did get tough the last two rounds, though. You can tell me later if I did it right.

Training Day 23

AM
Air Dyne 10 minutes @75%
+
3 Part Pause Snatch @ 40% for 10 sets; Rest :45 between sets
+
Air Dyne 10 minutes @ 70%


PM
A. Snatch Balance + OHS- Build to heavy single
(165--missed 175 twice)

B1. Snatch Grip Deadlift- @ 50X1 3x3; Rest 1 minute
(135--no straps)

B2. Powell Raise- @ 30X1 3x8; Rest 2 min
(15)

C. 10 min EMOM of 3 thrusters @ 70%
(155)

D. Back Extensions- @ 4022 3x10-15; Rest 2 min
(25#)

E. Paloff Press in Lunge-@ 2020 3x12/side

Training Day 22

A. Double KB Front Squat- 5 reps on the minute for 7 minutes @ 20X1 

(53)

B1. Incline Bench Press- 5x4-6 @ 30X1; Rest 20 seconds

(1 @ 145, 4 @ 140) 

B2. Russian KB Swing- 5x10 ; Rest 2 minutes

(88)

+

High Hang Snatch + Snatch Balance

1 rep every 45 sec- Build from 95

(worked up to 135 and hit it 3 times. Missed 1 snatch balance and 3 snatches)

Rest 2 minutes

30 STO @ 155 For Time

(3:23--12-5-4-4-3-2)

Training Day 21

80%

10 TTB
20 Box Jumps (24" step down)
800m Run
(4:53/4:54)

Rest 4 min

2 MU
7 CTB
15 Wall Balls
1000m Row
(5:10/5:27)

Rest 4 min

Repeat both

I still am not consistent enough on the row workouts. The runs I can keep within seconds of each other, but my row workouts aren't there. Also, my butt hurts a lot. Thanks.

Training Day 20

AM

30 minutes @ easy pace
Row 500m
Bear Crawl 50m
(yes--didn't eat before, so it was a little rough)

PM

A. DB Russian Step Ups- 3x10/leg; Rest 45 sec b/w legs
(35--did 24" box first round before I knew it was only supposed to be 20". Whoops)

B1. Back Rack Lunge- 5x6/leg alternating @ 20X1; Rest 1 min
(195)

B2. HSPU- 5x3-4 @ 30X3; Rest 2 min
(Abmat and Pendlay 45's for 4 rounds, then added 15's for 5th round. Every round except the last was 4 reps)

C. Dead Bugs- 3x6/side @ 1511; Rest 1 min b/w sides  *keep legs straight whole time
(yes)

Training Day 20

80%
30 Burpees (No Jump)
Run 800m
(4:08/4:12)

Rest 4 min

30 KB Swings (53)
Row 1000m
(4:24/4:36)

Rest 4 min

Repeat Both

Both runs were 2:53. The burpees made the 4 second difference. As far as the other one, my glutes are sore, so rowing just wasn't very comfortable today.

Training Day 19

Post Competition but feeling decently good. Just have some tight muscles. My old man back did good today, though.

A. Dumbbell Russian Step Ups- 3x12/leg; Rest 45 sec b/w legs
(30)

B1. Back Rack Lunge- 5x8/leg @ 20X1; Rest 1 min
(135)

B2. HSPU- 5x3-4 @ 30X3; Rest 2 min
(Added 25kg plates for a round, then 45lb plates for a round--the rest were just abmat)

C. Dead Bugs- 3x10/side @ 1511; Rest 1 min b/w sides

Training Day 18

A. Double KB Front Squat- 5x5 @ 52X1; Rest 2 min
(53 first two rounds, then 44)

B1. Death March- 5x20 @ 30X1; Rest 30 sec
(44)

B2. DB Bench Press- 5x4-6 @ 30X1; Rest 2 min
(44)

10 min EMOM
2 Position Snatch (high hang and mid thigh)
(115-66%)

Rest 2 min

10 min EMOM
PC+PP+PJ+SJ
(165-70%

Training Day 17

80% Effort

1000m Row

(3:50/3:52)

Rest 3 min

7 min AMRAP

10 KB Swings (70)

10 Push Press (95)

10 Box Jumps (30" Step Down)

5 CTB

10 HR Push Ups

(3, 3)

Rest 3 minutes and Repeat

I was very sluggish. I ate 5 pancakes the night before at IHop. I regretted it.

Training Day 16

A. DB Russian Step Ups- 3x15/leg; rest 45 sec b/w legs
(35)

B1. Double KB Front Rack Lunge 5x8/leg alternating @ 20X1; Rest 1 min
(44)

B2. HSPU- 5x4-6 @ 30X3; Rest 2 min
(ALL STRICT!)

C. Dead Bugs- 3x10/side @ 1511; Rest 1 min b/w sides

Training Day 15

A.m. Run 400m @80%; rest 1 min x8
(First one was :58--too fast, then 1:05, then 1:08 the rest)

P.m. 10min work/ 5min rest @70%

60 sec Air Dyne
10 OHS (75)
10 Box Jumps (24--step down)
(4)

250m Row
2MU+3RD
8TTB
(4)

Didn't do the other two. My wrists are hurting pretty bad these days.

Training day 14

A. Snatch Balance- build to a heavy set of 3
(135--hit 155 for the first time)

B1. Snatch grip DL w/ straps @50X1 3x5: rest 1 min
(175--100%)

B2. Powell Raise @30X1 5x8; rest 2 min
(15)

C. 10 min EMOM TnG Hang Clean
(155)

D. Back Extensions @4220 3x10-15; rest 2 min
(20# vest)

E. Paloff Press in Lunge @2020 3x10/side

Training Day 13

A. Double KB Front Squat 5x5 @52X1; Rest 2 min
(53#)

B1. Single Arm RDL 5x8-10 @30X1; Rest 30 sec
(53#)

B2. KB Bench Press 5x6-8 @30X1; Rest 2 min
(44#)

10 min EMOM
3 Position Snatch (high hang/mid thigh/floor)
(95#--percentage was supposed to be 115#, but I was exhausted)

Rest 3 min

10 min EMOM
Power Clean + Push Press + Push Jerk + Split Jerk
(135#--supposed to use 150-175)

I took my APFT that morning. I did 71 pushups in about 1:25 and got up because that got me 100%. 78 sit-ups in 2 minutes. 2 mile in 13:22. I ran most of it at a 12:30 pace, but my back locked up.

I figured I would let you know where these numbers are for me as well since these things overlap in my life.

Training Day 12

80% Day
Air Dyne 3 minutes

Rest 3 minutes

7 min AMRAP
10 DB Snatch (55#)
10 Box Jumps (24)
10 Pull Ups
10 Pistols
30 Box Jumps
(3+30) (3+4)

Rest 3 minutes

Repeat

Training Day 11

A. Front Rack RFE Split Squat @22X1 4x10/leg; Rest 60 sec b/w legs; 2 min b/w sets
(65#)

B1. Double KB Front Rack Lunge @20X1 5x8; Rest 60 sec
(44#)

B2. HSPU's @30X3 5x5-7; Rest 2 min
(Couldn't do strict; used the 45's with kipping)

C. Dead Bugs @1511 3x10/side; Rest 60 sec b/w sides
(Felt pretty easy)



Today I hurt, but because I pushed through, I now know that I will be okay in the future. I'm ready to push through the pain and make some progress now.

Training Day 10

70% effort 10min work/5 min rest

75 DU
3 MU
20 fast walking lunges
(3+46)

Row 250
10 burpees over erg
7 CTB
(4+250m)

60 sec Air Dyne
10 Wallballs (30#)
10 TTB

200m Row
10 kipping HSPU
10 DL (135#)

Training Day 9

A. Snatch Push Press- Build to a heavy set of 3
(195)

B1. Snatch Grip DL w/ Straps from 3" blocks- 3x5 @50X1; Rest 1 min
(165)

B2. Powell Raise- 3x8/arm @30X1; Rest 2 min
(15)

C. 3 TnG Hang Squat Clean- 10 min EMOM
(135)

D. Back Extensions- 3x10-15 @4022; Rest 2 min


I surprised myself with the snatch push press. I could have gotten more if I were going for a max, and that was actually the most I'd ever done. Boom.

Training Day 8

A. Front Squat @20X1- Build to a 3RM, then 2RM, then 1RM
(255/265/275--heavy singles, never reached failure)

B1. Good Morning @30X1- 5x8-10; Rest 30 sec
(155)

B2. KettleBell Bench Press @30X1- 5x6-8; Rest 2 min
(44)

10 min EMOM
Power Snatch + OHS @ 65-75%
(135--missed first two attempts then did 10)

Rest 2 min

10 min EMOM
Power Clean + 2 Split Jerks @ 65-75%
(155--slow hip drive)

Training Day 7

80% Effort

1000m Row
(3:44/3:46)
Rest 3 min

7 min AMRAP
5 HSPU
10 Russian KB Swings
5 CTB
10 Box Jumps (30)
1 Burpee MU
(3+2/3+2)
Rest 3 min

Repeat once

So, on the second time of the AMRAP, I could have totally gotten about 5 more reps without speeding up, but I decided since it's all at 80%, I should definitely just get the same thing. So I settled for my 3+2. Boom.

Training Day 6

A1. 1 1/4 Back Squat- 3x5 @30X1;  Rest 30 sec
(255#)

A2. DB External Rotation- 3x10/arm @50X1; Rest 2 min
(15#)

B1. Front Rack Step Ups- 5x8/leg alternating on 20" box; Rest 1 min
(95#)

B2. Push Press- 5x5-7 @30X3; Rest 2 min
(135#)

C. Side Bend- 3x10/side; Rest 30 sec b/w sides
(75#)

Training Day 5

70% Effort      10 min work/ 5 min rest

200m Run
7 WallBall (20#)
7 TTB
(5 + 200m)

200m Row
10 DB Snatches (55#)
5 Burpees
(5)

AirDyne 60 sec
10 Thrusters (45#)
7 TTB
(4 + AirDyne + 8 Thrusters)

200m Run
10 Box Jumps (30--step down)
5 Clapping Push Ups
(5 + 200m)

Training Day 4

A. Snatch Push Press- Build to heavy set of 5
(165#)

B1. Snatch Grip DL 5x3 @50X1; Rest 1 min
(165#)

B2. Powell Raise 3x8/arm @30X1; Rest 2 min
(20#)

C. 10 min EMOM- 3 TnG Cleans (165#)

D. Single Leg Back Extensions 3x8-10/leg @30X1; Rest 2 min between sets



I hurt bad today.

Training Day 3

A. Front Squat 3x3 @20X1; Rest 2 min b/w sets
(225#)

B1. Good Morning 5x8-10 @30X1; Rest 30 sec
(135#)

B2. DB Bench Press 5x8-10 @30X1; Rest 2 min
(55#)

+

10 min EMOM
Power Snatch + OHS
(115#)

Rest 2 min

10 min EMOM
Power Clean + 2 Jerks
(165#)

Training Day 2

80% Day

Run 800m
(2:55)

Rest 3 minutes

Row 500m
30 KB Swings (70#)
30 Box Jumps (24"-step down)
30 Pullups
30 OH Walking Lunges (45# plate)
60 Double Unders
(9:53)

Rest 3 minutes

Run 800m
(3:04)

The runs were supposed to be the same time. Whoops. But I feel pretty good about that 2:55 because that's pretty close to my PR, and I had a lot more left after that 2:55. For the workout, I was intentionally trying to stop and breathe, so I didn't redline.

Training Day 1

I now understand supersets

A1. 1 & 1/4 Back Squat @30X1  3x6 (255#)
Rest 30 seconds

A2.  DB External Rotation @50X1 3x10/arm (15#)
Rest 2 minutes

B1. Front Rack Step Ups 20" box 5x10 alternating (65#--probably could have gone a little heavier)
Rest 1 minute

B2. Push Press @30X3 5x6-8 (135#)
Rest 2 minutes

C. Side Bend 3x10 (55#--probably should have done 75#)
Rest 30 seconds between sides

Week 1 Testing Day 4

5 Rounds For Time:

1000m Row

15 Thrusters (75#)

15 PullUps

15 Burpees

(39:14)

Fun workout. Would like to redo it after working for a few months. It was nice to do normal pullups for a change. I did first two rounds unbroken, 3rd and 4th rounds broke pull-ups, and 5th round broke thrusters with unbroken pull-ups. Thrusters felt great. I would like to do Jackie, just to see what I could get.

Week 1 Testing Day 3

1RM Snatch
(165#--PR is 175#)

+

20 Snatches at 75% of above for time
(5:06)

+

1RM Front Squat @ 30X1
(265#)

+

1 set of max reps @ 85% of above @ 30X1
(4)

Week 1 Testing Day 2

Side Plank- 1x Max hold both sides (rest 2 min between sides)
(2:07/2:02)

 +

RFE DB Squat- 8RM per leg (rest 30 sec between legs)
(55#)

+

30 Strict HSPU For Time:
(DNF- 25 and couldn't finish)

+

50 Strict Pull Ups For Time:
(5:48)

Week 1 Testing Day 1

1 RM Standing Press @ 30X1
(125)

+

1RM Weighted Pullup @ 30X1
(70)

+

5k Row For Time
(19:35)


Sore as crap from 14.5. Row felt pretty good (with the exception of the usual feeling of death, but that's cool).