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)