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)