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)