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)