Testing Day 1

A. Snatch- 3 min to build to max snatch after warming up
(Warmed up to 185. Hit 195 smooth, then hit 200 after failing. I caught it in a very weak position at the bottom and had to sit there for a minute while my body corrected the mistake. At least it was easy to stand up.)

B. Snatch- 10RM TnG
(145--not sure where that came from. Last time I did TnG, my best was 7 at 135.)

+

20 Sets of 5 CTB
(6:15--25 seconds slower than the last time I did it.)

+

10 min Bike For Max Calories
(134--No idea what I was supposed to get here, but I died getting this. SO, if I was supposed to get more, I'm not there right now lol.)

Training Day 10

A. Front Squat- Tough Single in 10 min

(285--no belt. Felt incredible, even though my back was already hurting a little.)

+

24min EMOM

1st- 4 MU + 20 DU

2nd- 10 Russian KB Swings (70)

3rd- 6 Deficit HSPU (5")

4th- 10 Front Squats (115)

(Yes. It was challenging in a mental aspect. Nothing ever felt too rough, and I always had a decent amount of rest.)

Training Day 9

A. Back Squat @ 13X1- Tough Single in 10 min

(305--no belt. Felt incredible for not having a belt.)

B. 2 Snatch Push Press + 3 OHS- 6 tough sets; Rest 3 min

(135 for 1 and 145 for the rest)

C. Snatch Pulls- 2,2,2,2; Rest 3 min

(185,185,195,195--no hook grip or straps.)

D1. Single Leg KB RDL @ 3030- 3x8/leg; RAN

(53--felt good. Very balanced.)

D2. Banded Face Pulls @ 2020- 3x10-15; RAN

(Yes.)

D3. Hollow Rock- 3x55sec; RAN

(Yes. Tough the last set)

Training Day 8

A. Front Squat @ 13X1- Tough single in 10 min

(255--no belt.)

B. Clean + Hang Clean + 2 Front Squats- 1 set/2min for 5 sets

(All at 220 because I did the math wrong since I did it in kilos.)

C. 2 Power Snatch + 1 Hang Snatch + 2 OHS- 1 set/2min for 5 sets

(135 for 3 and 145 for 2)

+

Row 150m MAX EFFORT; Rest 2-3 min x4

(All around 25-27 sec)

+

Row 1000m @ 2:01/500m

15 Wall Ball

Rest 60sec

x3

(Yes. Unbroken. Straight off Rower onto wallball.)

+

Row 1000m @ 2:01

15 Back Extensions

Rest 60 sec

x3

(Yes. Same as above. Didn't keep track of the time it took me, but I kept the rower at that pace and kept both wallballs and back extensions unbroken)

Training Day 7

A. Back Squat- Tough single in 10 min

(325--with belt)

+

10 min @ 80%

10 Thrusters (75)

12 TTB

7 Burpee Box Jump Overs

Rest 5 min

10 min @ 80%

10 Power Snatch (75)

7 Burpee Ring MU

35 DU

(Honestly don't remember what I got. Should have logged that day.)

Training Day 6

A. Front Squat- Build to tough single in 10 min
(275)

B. Snatch- 1/min for 15 min
(155-175)

C. Clean & Jerk- 1/90sec for 10 sets
(All at 205)

D1. Legless Rope Climb- 5x1; Rest 30 sec
(Yes)

D2. Ring Dips @ 20X1- 5x5-6; Rest 3 min
(did this instead of bench because of soreness from a regular workout with my friend)

E. Wall Facing HS Hold- 4x60sec
(Can't even do 1x60sec after the triceps work. I've gotten weak.)

Training Day 5

WODAPALOOZA QUALS

3-Position Snatch
(175--missed it 3 times. Only got 1 OHS with it.)

+

12 min AMRAP
12 Thrusters (75,85,95......)
25 DU
(Made it to 3 reps at 135. That was rough. My shoulders were the weak point. Breathing and legs were fine)

Training Day 4

Thruster- 12RM
(150--ouch)

+

3 Sets
Row 1000m @ 2:02/500m
15 Wallballs
35 DU
Rest 60sec
(Maintained pace well. Pretty fast.)

+

2 Sets
Row 1000m @ 2:02/500m
15 Russian KB Swings (70)
Rest 60 sec
(Pace was still fine on the row. KB swings hurt my back a little. I need to make sure I'm maintaining my strength.)

Training Day 3

A. 3 Position Snatch- tough set

(165--pretty close to a max. Still slinging hips instead of jumping up)

B. OHS- 15RM

(145--want to get bodyweight)

C. Barbell OH Hold- accumulate 2 min with 175#

D. Strict CTB Lean Away Pull-ups @ 30X1- 4x4-6; Rest 1-2 min

(Got challenging as I went)

E. 3 MU per minute for 10 minutes

(Almost missed round 10)

Training Day 2

A. Front Squat @ 70%-- 3x5; Rest 2-3 min
(225--not exactly 70%, but it felt really good and light)

B. RFE Split Squat-- 3x10/leg; Rest as needed
(No Rest. Right leg was a little more unstable.)

C. Row 2:00 @ 75-80%; Rest 1 min x7
(493-502m-- intervals 6&7 were a little tough)


+

Snatch-- 1x3 @ 40%, 1x3 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 2x3 @ 80%

Clean & Power Jerk-- 1x3 @ 35%, 1x3 @ 45%, 1x3 @ 55%, 2x3 @ 65%, 4x2 @ 75%

Training Day 1

Training starts again today.

20 minute Bike easy

+

30 minute gymnastics work
(Focuses on Handstand holds/walking with perfect position, skin the cats, front levers)

+

20 minutes of mobility

PBB Day 29

Class Workout because gym didn't allow personal programs due to space.

A. Front Squat- 5x5

(205,215,225,235,245)

+

Tabata 

KB Swings (70)

Ring Rows

Alternating

(12,11,11,11 on KB Swings. 14,10,8,8 on Ring Rows)

PBB Day 27

Did a class workout. Nothing too fancy or challenging.

PBB Day 26

AM
Run 30min Z3
(didn't have time to do get to the gym for the actual AM)

PM
Posture Protocol

+

A1. Push Press @ 30X3- 4x2-3; Rest 30 sec
(155)

A2. Legless Rope Climb + 10 CTB- 4 sets; Rest 2 min
(Yes. CTB got a little challenging)

+

Row 750m
15 Burpees
25 Box Jumps (20")
Row 500m
20 Burpees
20 Box Jumps (24")
Row 250m
25 Burpees
15 Box Jumps (30")
(11:11)

PBB Day 25

A. Hang Snatch- Tough Single
(185--solid. Didn't try heavier.)

B. Snatch High Pull- 4x3; Rest 3 min
(155, 175, 185, 185--didn't have straps)

C. Snatch Push Press- 3 tough/min for 6 min
(165)

+

4 Rounds
50' Axle Bar Front Rack Lunges @ 115
10 Goblet Squats @ 53
(6:47)

PBB Day 24

Posture Protocol

+

75 sec Air Bike ALL OUT
Rest 2 min
21-15-9 Wallballs
15-15-15 Box jumps
9-15-21 TTB
(6:23--no 30# ball.)

PBB Day 23

A. Front Squats w/ 1 sec pause @ 195- 3 Reps/min for 8 minutes
(Yep. Not too hard)

+

18 min EMOM
1st- 4 Thrusters @ 165
2nd- 4 Box Jumps @ 40"
3rd- 6 Pendlay Rows @ 145
(Thrusters got tough and so did Rows)

+

3 Rounds Not For Time
40 sec Wall Facing Handstand
45 sec Hollow Hold
45 sec Arch Hold

PBB Day 22

A1. Push Press @ 30X3- 4x8-10; Rest 30 seconds
(115,115,120,125)

A2. L-Sit Rope Climb- 4x1; Rest 2 minutes
(Yes. Easier this time)

+

3RFT
Row 500m
12 DL
21 Box Jumps
(9:36)

PBB Day 21

Didn't have time for AM

+

PM

POSTURE PROTOCOL

+

Row 350m ALL OUT

Rest 1 min

21-15-9

OHS (115)

CTB Pullups

(54 seconds on Row-- 6:54 on couplet. I felt strong in the OHS position, but I couldn't do a lot at once. I did 8-7-6, 8-7, 5-4 on OHS. Pullups were fine-- 15-6, 10-5, 9. I broke just to keep from ripping my hands again.)

PBB Day 20

A. Front Squat w/ 1 sec Pause- 3 Reps/min for 6 min @ 185#

(Yes--not too difficult.)

+

18 min EMOM

1st- 3 STO 

2nd- 5 Back Squats

3rd- 7 Deadlifts

(165--all felt good.)

+

3 Rounds for Time

30 sec Wall Facing HS Hold

45 sec Hollow Hold

45 sec Arch Hold

(I realized that my strength has increased a lot, but my gymnastics and engine have been suffering because of my lack of focus in my training. Definitely have to step those up before Pensacola.)

PBB Day 19

A. Back Squat @ 40X1- 4x5; Rest 3 min

(235,245,255,265)

+

Sled Sprint w/ 100# on top- 4x15sec; Rest 2-3 min

(About 75-100ft per time.)

+

32 min EMOM

1st- 10 Russian KB Swings @ 70# + Bike easy

2nd- 20' HS Walks + Bike Easy

3rd- 30 Du + Bike Easy

4th- 6 Burpees to 8" target + Bike Easy

PBB Day 18

AM

10 min Run @ Z2

10 min Row @ Z2

10 min Bike @ Z2

x2

(Yes. Lots of sweat and breathing.)

PM

POSTURE PROTOCOL

+

A1. Push Press @ 30X3- 4x8-10 reps; Rest 30 sec

(115, 120, 120, 125-- shoulders just felt weak)

A2. L-Sit Rope Climbs- 4x1; Rest 2 min

(Failed 3rd one. VERY hard.)

+

3 Rounds for Time

Run 400m

21 Wallballs 

12 TTB

(10:58)

+

10 min Bike easy

PBB Day 17

AM
Row 150m @ 2k PR pace, Rest 60 sec x 5
(1:45--felt good.)

+

Row 2k @ 2:02/500m, Rest 60 sec x 3
(Was very difficult on the third one. Fell down to about a 2:10 for a few strokes.)

+

30 min Mobility
(Main focus was hips and ankles. Also hit some shoulders.)



PM
A. Snatch Cluster 1.1.1- Build to tough set
(175--you saw video. Reverted to old habits in fatigue. Still better, though.)

B. Snatch Deadlift- 4x3; Rest 3 min
(165,185,215,235)

C. Snatch Push Press @ 30X3- 4x3; Rest 2 min
(95,115,125,135)

+

4 Rounds For Time
50' Front Rack Lunge (135)
8 Bar MU
5 Box Jumps (36")
(7:58--that was very mental because I knew I should be unbroken on everything. Broke bar mu on last round @ 5/3)

PBB Day 16

AM
POSTURE PROTOCOL

+

2 Sets @ high effort
7 Sumo Dead Lifts (205)
Row 1000m
Rest 3 min b/w sets
(4:07, 4:09)

+

2 Sets @ high effort
12 Banded Russian KB Swings (70)
Air Bike 4 min
Rest 3 min b/w sets
(4:14, 4:16--have nothing to record from bike because screen is broken, and there's only one bike. I switched gyms to have more competitive people pushing me to be better, so all the equipment I had access to, I don't have anymore.)


PM
16 min EMOM
1st- 3 Power Cleans @ 185 not TnG
2nd- 2-3 Deficit Strict HSPU
(Power Cleans were fine. Deficit was 35's and 15's with an abmat. 3 reps each time, but it felt really tough each time.)

+

3 Rounds For Time
Run 400m
25 CTB
(9:26--hand ripped second round. Made the pull-ups slower because I had to do fingertips. I also ran pretty slow. Runs were up around 2:00 each time.)

PBB Day 15

A. Back Squat- 3,2,1 Rest 2 minutes

(275-300-315. Felt good.)

B. Behind the Neck Press @ 30X3-- 1RM

(115--couldn't get through the sticking point at 120.)

+

1 min Row for Calories

Rest 1 min

3 min Wallballs (20#--no 30# ball)

Rest 1 min

3 min DB Snatch (55#--no 75#)

Rest 1 min

5 min DU

Rest 1 min

4 min Burpees Over Erg

(31 calories--69 wallballs--37 DB snatches--369 DU--44 burpees-- WOW at the quads. So hard to make myself do the wallballs and db snatches.)

+

SORRY I DEVIATED FROM THE PROGRAM

Did an Oly class

Jerk Balance-- 5x3; RAN

(115--worked on technique. ALOT better than it used to be. Having trouble with taking my back foot far enough back and getting up out of the catch. I always want to bring my back foot forward first, so I'm working on bringing the front foot back first.)

+

Clean and Jerk-- Pause 2 sec at the knee, touch the ground, and clean; Build to max

(245--the oly coach told me my clean is damn near perfect. Jerk is just what I typed above, but he said my last jerk was perfect, though. Missed 250 on the clean because I was too tired to stand it up. It felt incredible to have an Oly coach give me that compliment, because it's been such a battle learning this.)

PBB Day 14

Sled Push-- 6x10sec ALL OUT; Rest 2-3 minutes
(Pushed 170--made it about 70-80 feet each time. Had to do it on the turf inside because it was storming outside)

+

Didn't do the 30 minute EMOM. Tweaked my erector on front squats the day before. Not exactly sure how, so I just ran for 30 minutes instead.

PBB Day 13

AM
A1. Front Squat @ 20X1- 3,2,1; Rest 30 seconds
(225,255,275)

A2. L-Sit PullUps- 3x4-6; Rest 2 minutes
(Yes. Did 6 each time.)

B. Double KB Front Squat @ 22X1- 5x8; Rest 90 seconds
(35--slightly difficult but MUCH easier than previous weeks)

C. Back Extensions- 3x15; Rest 60sec
(Yes.)


PM
10 Legless Rope Climbs
(3:27)

+

10 Rounds for Time
100m Run
7 TTB
(8:22--TTB were unbroken all but the last two rounds. 4+3 round 9, and 2+2+2+1 last round. Grip was shot.)

PBB Day 12

AM
7 Sets for Consistency
30 sec Row
30 sec Rest
30 sec Bike
30 sec Rest
30 sec Box Jump (30"- step down)
30 sec Rest
30 sec Burpee Pull Up
30 sec Rest
30 sec KB Swing
30 sec Rest
(134-137m on Rower, 29 reps on Bike because the monitor was broken, 10-12 box jumps, 8-10 burpee pull ups, 14-16 KB Swings)


PM
A. Split Position BB Press @ 30X3- 4x4-6; Rest 2 minutes
(95,95,100,100)

B. Snatch Grip Dead Lift @ 31X1- 3,2,1
(165-185-215…215 felt really good. Ready to snatch that ;))

+

AMANDA
9-7-5
MU
Snatches (135)
(6:11--not great time, but not a bad time for my first time. Snatches were obviously what slowed me down.)

PBB Day 11

AM

40 min EMOM

1st- 7 GH Situps + row easy

2nd- 5 rebounding box jumps (30") + row easy

3rd- 2 Wall Walks + 10' HS Walk + Row easy

4th- 2 Skin The Cats + Row easy

(Yes. Enjoyed the skills. Felt long as heck, though.)

PM

16 min EMOM

1st- 3 Front Squats @ 70% 

2nd- 4-5 Push Press @ 135

(No chains--added a 2-3 second pause at the bottom instead. Push Press was relatively easy the whole time. Harder last two sets)

+

3 Sets @ High Consistent Effort *change order*

60 DU

12 TTB

10 DB Alt Snatches (55)

12 KB Thrusters (35--no DB that were 35)

8 Burpees to 6" Target

Rest 3 min

(3:50,3:40,3:45--second set was faster because of the lack of transition between burpees and TTB. Jumped straight up into my TTB from last burpee)

PBB Day 10

A1. Back Squat Cluster- 4x1.1.1.1.1; Rest 15 sec + 30 sec

(255,270,285,300-- WOW. ROUGH. My nervous system hated me after that.)

A2. Behind the Neck Press Cluster- 4x1.1.1.1.1; Rest 15 sec + 60 sec

(95,95,100,100-- triceps hated this.)

+

15-10-6

Thrusters (165)

Bar MU

(19:47-- had a hard time with this. I didn't feel like working out. My nervous system was shot. I quit for like 3 minutes then decided to finish after it took me 7 minutes to do the first 30 reps. It's about time I had a breakdown in my training. It's been needing to happen. I feel better and ready to work hard now--hope it isn't too late.)

PBB Day 9

*NOT IN PROGRAM*

Partner workout

100 Calorie Row

100 Pull Ups

1 Mile Run

100 Deadlifts (135)

100 Box Jumps Overs

Run 200m when not working and switch when that partner gets back

(26:27--fastest time of the day. Ran exactly 2 miles. I did a majority of the work on everything. I would say 60/40 split.)

PBB Day 8

AM

A1. Front Squat @ 20X1- 5x3; Rest 30 seconds

(235,245,255,260,265)

A2. Wtd Pullup Cluster- 5x2.2.2.2; Rest 20 sec + 2 minutes

(5,7,10,15,15--easier than last time)

B. Double KB Front Squat @ 22X1- 4x8; Rest 90 sec

(35--wow. Rough)

C. 200m Walking Lunges

(3:51--unbroken. No rest.)

PM

Traveled to Chicago

PBB Day 7

AM
8 Rounds for Consistency
30 sec Row
30 sec Rest
30 sec Air Bike
30 sec Rest
30 sec DU
30 sec Rest
30 sec Burpees
30 sec Rest
(135-139 on rower, 7-8 cal on bike, 58-61 DU, and 8-10 burpees)


PM
Hardcore vball practice for a tournament this coming Sunday (16th)

PBB Day 6

A1. Back Squat Cluster- 4x2.2.2.2; Rest 15 Sec + 30 seconds
(235,245,255,265--a little pain. Felt pretty good though.)

A2. Behind the Neck Press Cluster- 4x2.2.2.2; Rest 15 seconds + 60 seconds
(75,75,85,85)

+

9-7-5
Squat Clean Thruster (165)
MU
(7:05--thrusters murdered me. MU were unbroken)

PBB Day 5

AM
10 sets for consistency
30 Second Row
30 Second Rest
30 Second Bike
30 Second Rest
30 Second DU
30 Second Rest
(135-139m, 7-8 Calories, 58-60 depending on if I tripped up or not)


PM
A. Split Position Single Arm DB Press @ 30X3- 4x6-8/arm; Rest 60 seconds between sides
(30,35,35,40--did 8 every time except with the 40's. I got 7.)

B. Snatch Grip DL @ 31X1- 5,5,3,3; Rest 2-3 minutes
(135,155,175,200--worked up to my 1RM snatch. Felt good and relatively light. A little pain in my back)

C. Snatch- AMRAP TnG @ 135; Rest 3 minutes   x3
(6,6,6--missed number 7 on the first and second. Didn't try for it on the third because number 6 was tough)

D. Single Arm Hang- accumulate 1 minute
(Yep)

E. Single Arm Handstand Facing Wall- accumulate 1 minute
(Better. Still didn't stay up on my right hand for long, but I did get up on it this time)

PBB Day 4

A. Sink Stretch- 3x60sec

B. Table Hold- 3x30reps

C. Peanut Crunch- 2-3/joint x2

D. Skin the Cat- 15 singles for more ROM

+

4 Sets @ High Effort
10 Hang Power Snatches (95)
400m Run
(2:07, 2:02, 2:05, 2:05)

+

4 Sets @ High Effort
10 Hang Power Clean to OH
2 min Bike
(2:24 each time--22,19,17,20 calories)

PBB Day 3

A1. Back Squat Cluster- 4x3.3.3; Rest 15 seconds + 30 seconds

(225,235,245,255--back hurt a little)

A2. Behind the Neck Press @ 30X3- 4x3.3.3; Rest 15 seconds + 60 seconds

(75--felt good. Probably could have increased each time. I'll try it next time)

+

5-4-3-2-1

Thrusters (165)

Strict MU

(4:45--my triceps were shot from the presses, so the dips on the MU killed me. Thrusters were all fine. A little sloppy on a few, but they felt fine for the most part.)

PBB Day 2

AM
A1. Front Squat @ 20X1- 5x5; Rest 30 seconds
(185,205,215,225,235)

A2. Pull Up Cluster- 5x4.4.4; Rest 20 seconds + 2 min
(15,15,0,0,0--I guess I got a little ambitious not paying attention to the fact that it was a total of 60 pull-ups)

B. Double KB Front Squats @ 22X1- 4x10; Rest 90 seconds
(35--WOW! My quads were SHOT!)

C. Unweighted Russian Step Ups- 50-40-30-20-10
(14:54--OH MY GOSH! AWFUL!!! My quads, glutes, and hamstrings were all on fire)


PM
A. Sink Stretch- 3x60sec

B. Table Hold- 3x30

C. Peanut Crunches- 2x2-3/joint

D. Skin the Cat- 15 singles

(Didn't have time for the other two things because I went to Chicago for the weekend.)

PBB Day 1

A. Split Stance Single Arm DB Press @ 30X3- 4x8-10/arm; Rest 60 seconds between arms
(30,35,35,35--10 first set, 9 second set, 8, 8)

B. Snatch Grip DL @ 30X1- 3x5; Rest 2-3 minutes
(135-145-155 last set was tough on lumbar)

C. TnG Power Snatch- 5 @ 115, 4 @ 125, 3 @ 135, 2 @ 145, 1 @ 155
(2:09--felt good. Sloppy on 145, but nailed 155)

D. Single Arm Hang-- accumulate 1 min/arm
(yes--15,15,10,10,10)

E. Single Arm Handstand Facing Wall- Accumulate 1 min/arm
(took forever, but I got it. Couldn't get all the way up on my right arm, so I left my left hand down but eased up to fingertips.)

Deload Day 5

AM

Row 1000m @ 2:03

Rest 1 min

x3

Rest 3 min

Repeat

(first time was simple. Second time was not so much!)

PM
A. Strict Press- 1RM

(140--10lb less than PR)

+

30 MU for time

(DNF--ripped my hand pretty bad on 24. I was at 3:04.)

Deload Day 4

A. Hang Clean- 1RM
(265--not pretty, but it happened and didn't break my back)

B. Front Squat @ 30X1- 1RM
(285--felt really weak. Didn't try heavier)

C. Double KB Front Squats @ 22X1- 3x10; Rest 90 seconds
(44--was going to jump up to the 53, but my legs said otherwise.)

Deload Day 3

Am
Row 2k For Time
(7:28--literally thought I was going to die. I felt AWFUL)

PM
A1. Half Kneeling Single Arm DB Press @ 30X3-- 3x6-8; Rest 1 minute
(25,30,35)

A2. Strict CTB @ 20X1-- 3x4-5; Rest 1 minute
(Yes--5,4,4)

B1. Wall Facing HSPU @ 50X1--3x4-5; Rest 1 minute
(5,4,3/1. Failed the 4th rep on the 3rd set)

B2. L-sit PullUp- 3x4-6; Rest 1 minute
(Yes--6 chin ups every time. My shoulder was hurting a little on pullups)

C. Bottoms Up KB Windmill- 3x6/arm
(18)

D. Single Arm Bottoms Up KB OH Carry- 5x30sec/arm
(35)

Deload Day 2

This was actually meant to be the second part of day one......my bad.

A. Power Snatch from Blocks- Tough single
(175--technique wasn't perfect. Went back a little too much.)

B. Back Squat @ 40X1-- 5,3,1 moderate sets
(235--285--315...felt awesome!)

C. Power Snatch- 15 reps @ 165 for solid technique
(Only two of the reps felt really off. A couple others had some minor mistakes, but the last 3 were almost perfect.)

D. Weighted Back Extensions--4x12-15 reps; Rest 1-2 minutes
(25lb dumbbell on behind the neck--still no weight vest)

Deload Day 1

A. MU- 1 rep ever 20 seconds for 12 reps
(Yes. Easy)

B1. Seated DB Z Press @ 30X3- 4x8-10 reps; Rest 1 minute
(30--TOUGH every time.)

B2. Single Arm Bent Over Rows @ 30X3- 4x8-10 reps; Rest 1 minute
(25--TOUGH every time)

+

20 minute run @ Z2-Z3
(7:30 pace. Ran about 2.75 miles, and it did not feel great.)

Training Day 11

A. Hang Clean Cluster 1.1.1- build to max
(205--grip was biggest limiter, but I didn't attempt heavier. Felt like I would have gotten quite sloppy)

B. Front Squat @ 30X1- Build to 2RM
(275--was pretty freaking tough. Didn't go to failure, but I know that's my max today)

C. Cleans- 20 for time @ highest weight from A
(5:16--wow my legs were pretty done.)

D. Front Rack Lunges- 4x10 steps; Rest 2-3 minutes
(135--having trouble putting my right knee on the ground. It is a really sharp pain, and I can't figure out why. I still did it, but I eased down slowly. Thoughts?)

Training Day 10

Air Bike @ 150 watts for 4:00
Rest 30 seconds

Add 25 watts each time to failure


(Failed at 2:45 seconds on 300 watts)

Training Day 9

Am

Row 500m @ 1:54
Rest 2 min
x8
(Yes--last two were difficult.)

Pm

A1. Half Kneeling Single Arm Db Press @ 30X3- 4x6-8; Rest 1 min
(25,30,30,35)

A2. Strict CTB Pullups @ 20X1- 4x4-5; Rest 1 min
(Got 4 each time)

B1. Wall Facing HSPU @ 50X1- 4x4-6 reps; Rest 1 min
(only able to get 2 the last round)

C. Bottoms Up KB Windmill- 3x6/arm
(18)

D. Single Arm Bottoms Up KB Over Head Carry- 5x30sec/arm
(35)

Training Day 8

A. Power Snatch-- 3x5
(115-135-155--All felt great! Technique felt pretty on point)

+

For Time:
50 Cal Row
40 Front Rack Lunges
30 Front Squats
20 Front Rack Lunges
10 Front Squats
(6:31--legs were jello. They are good now.)

Did the class workout today because I had to workout before lunch. A friend came into town. They programmed deadlifts, but I avoided those with all the lower body work in the workout. I will do the runs this evening.

Training Day 7

Traveled All Day Monday--no workout

A.m.
Row 60 seconds @ 1:50
10 Table Shoulder Extensions
20 Second FLR on Rings
Rest 90 sec
x8

P.m.
A. 1 strict MU every 20 seconds for 12 reps
(Yes--still pretty easy)

B1. DB Z Press @ 30X3- 4x8-10; Rest 1 min
(25)

B2. Single Arm Bent Row @ 30X3- 4x8-10; Rest 1 min
(20)

C. Deficit HSPU- 3x4-5; rest 2 min
(ABMAT with 25,45,15. Got 5 first round and 4 the next two)

D. Bottoms Up KB 90/90 Carry- 5x30sec/arm
(35)

Training Day 6

Sunday in NYC--didn't work out Friday or Saturday.

A1. Half Kneeling Single Arm DB Press @ 30X3- 4x6-8; Rest 1 minute
(20,22.5,25,27.5)

A2. Strict CTB @ 20X1- 4x6-8; Rest 1 min
(6 reps each time. Missed the 6th rep on the last set.)

B1. Wall Facing HSPU @ 50X1- 4x4-6; Rest 1 min
(Yes. HARD!!! But I did it all except the last set. Only got two at a time)

B2. L-sit Pull-ups- 4x6; Rest 1 min
(Didn't have access to rings)

C. KB Bottoms Up Windmill- 3x6/arm
(18lb)

D. Single Arm Bottoms Up KB OH Carry- 5x30sec/arm
(35)

2k Row @ easy effort

Training Day 5

A. Power Snatch from Blocks- tough Triple not TnG
(145)

B. Back Squat- tough triple @ 40X1
(255)

C. 25 Power Snatches @ heaviest weight from A
(145--9:54)

D. Back Extensions- 4x12-15; Rest 1-2 min
(20lb DB--no weight vest.)

Training Day 4

Am
Row 60 seconds @ 75%
 30 second crab hold
Rest 90 seconds
x8

Pm
A. Strict MU- 1/30 seconds for 10 reps
(Yes easy)

B1. Seated DB Z Press @ 30X3- 4x8-10; Rest 1 minute
(25)

B2. Single Arm Bent Row @ 30X3- 4x8-10; Rest 1 minute
(20)

C1. Deficit Strict HSPU- 3x5-6
(With abmat and 25's. 6 with 45's, 5 with 45's and 15's, and 5 with just 45's. Had to go back down after adding the 15's for a set)

C2. Scap Pull-ups- 3x8
(Yes easy)

Training Day 3

A. Clean- Build to tough triple
(225--felt good. Changed technique a little)

B. Front Squat- 3RM @ 33X1
(255- didn't attempt heavier. Definitely my max)

C. Clean- 20 reps @ heaviest weight from A
(9:54--legs were done. Only failed one rep, though)

D. Front Rack Lunges- 3x16 steps; Rest 1-2 minutes
(95--again, legs were done)

Training Day 2

Am
Row 2 minutes @ 1:55 pace; Rest 2 minutes
(Yes. Last 3 were tough)

A1. Half Kneeling Single Arm DB Press @ 30X3- 4x8-10; Rest 1 minute
(25--only got 8 reps last two rounds)

A2. Strict CTB @ 20X1- 4x6-8; Rest 1 minute
(Wasn't able to go unbroken on last two rounds)

B1. Wall Facing HSPU @ 30X1- 4x4-6; Rest 1 minute
(Yes. 6-5-5-4)

B2. Tuck Front Lever Pull Ups on Rings- 4x4-6; Rest 1 minute
(Yes. 6-6-5-5)

C1. Scap Pull-ups- 3x8
(Yes easy)

C2. Scap Pushups on Elbows- 3x15
(Yes easy)

Training Day 1

Am

Run 20 minutes @ easy pace

Pm

A. Power Snatch- tough triple from knee cap on blocks

(145)

B. Back Squat @ 20X1- build to tough triple

(285--felt good. Little back pain)

C. 20 Power Snatches @ 145

(3:44--lower body had issues exploding. Legs were fatigued)

D. Weighted Back Extensions- 4x12-15 reps; Rest 2 minutes

(25--no weighted vest. Used a plate)

Testing Day 5

CTB Pullup Ladder 1-10

(2:45--didn't get hard until 9 and 10)

+

Run 400m x 6, rest 2 minutes b/w sets @ 50,60,70,80,90,100% efforts

(2:04, 1:51, 1:44, 1:32, 1:29, 1:24--Pacing felt pretty good. Killed myself on the last run. Didn't expect it to be faster.)

+

Ido Portal Squat Routine

(I now realize just how inflexible I am. Wowsers.)

+

3 Sets

8 Scap Pull Ups

15 Scap Push Ups

6 Bottoms Up KB Windmills

(Used 18lb on KB. Wasn't sure if you wanted 6 total or per side, so I did 6 per side)

Testing Day 4

A. Front Squat- 1RM
(305--5lb less than PR)

B. Front Squat- Max Reps at 85%
(6--never failed. Just felt like I would die or pass out if I did another one)

C. Close Grip Bench Press- 1RM
(205--couldn't try heavier because I didn't have a spot)

D. Pull Up- 1RM
(87.5--7.5lb PR)

+

1-2-3-4-5-6-7-8-9-10
Unbroken HSPU
(8:12--no fails. Just long rests. WOW at the shoulder fatigue)

Testing Day 3

A. Power Snatch- max
(175--match PR. Missed 180 twice.)

B. Power Snatch- 20 for time at 80%
(140--2:16. Hamstrings got weak fast)

C. Row 30 minutes
(7248m--2:03 average pace. That was mentally rough)

Training Day 2

A. Back Squat-- Build to moderate single
(275--came up on toes in the bottom)

B. RFE Split Squat- 8RM/leg
(60)

C. Sorensen Hold- AMSAP
(2:58--glutes felt like the problem area this time)

Testing Day 1

A1. DB Z-Press @ 30X3- 3x8-10; RAN
(20-25-25)

A2. Scap Pull Ups- 3x8-10; RAN
(10 each time with no issues at all)

B. Shrimp Squat- 5-6/leg
(Felt off balance the whole time. Right left felt significantly weaker)

C. Pistols- 5-6/leg
(Felt incredible with my left leg--right leg was off balance and weak. Mobility was also better in left than in right.)

+

Air Bike- 10 seconds MAX EFFORT; Rest 3 minutes
(104,102,100)

+

Air Bike- 10 minutes max calories
(102--exhausted. Tried to push hard. Did it after my work day because I ran out of time earlier)

Training Day 17

"Nutts"
10 HSPU
15 Deadlifts (250)
25 Box Jumps (30")
50 Pull-ups
100 Wallballs
200 DU
400m run with 45# plate
(15:24--felt incredible. Had a little left at the end.)

Training Day 16

60 minute AMRAP @ Easy Effort

3k Row Buy-in

+

800m Run
20 DB Snatch (35)
25 Box Jumps
2x30 DU

Training Day 15

A. Snatch High Pulls @ 80% 1RM- 3x5; Rest As Needed
(165--felt good)

B. Snatch Balance- 2/minute for 10 minutes @ moderate weight
(135--shoulders felt off)

C. Back Squat @ 12X1- Tough Triple
(295--back felt a little weird)

+

14 minute EMOM
1st- 10 DB Thrusters
2nd- 2x 3 TTB, 2 CTB, 1 Bar MU
(Rough-- couldn't breathe. Thrusters felt off. Rhythm sucked on the bar.)

Training Day 14

A. Power Clean- Build to 1RM
(260--15# PR)

B. Power Clean- 1 rep every minute for 6 minutes at 80%
(225)

C. Double KB Front Rack Step Ups- 3x6/leg; Rest 30 seconds between legs
(62--tough on the front rack)

D. DB Weighted Back Extensions @ 4022- 3x10-12; Rest 2 minutes
(25)

Training Day 13

A. Front Squat with 2 sets of chains/side @ 11X1- Build to 3RM then -20% for 3x3

(225--185 for 3x3.)

B1. Incline Bench Press @ 33X3- 5x5-7; Rest 30 seconds

(135--didn't try heavier because my triceps were super sore today from a competition with my professor yesterday for extra credit. I got the extra credit, though.)

B2. False Grip Pullups @ 30X2- 5x4-5; Rest 30 seconds

(False grip started giving out on me. I was just tired)

C1. Dragon Flags- 4-6 reps as slow as possible; Rest 30 seconds

C2. Reverse Hyper- 5x20; Rest 30 seconds

(50#)

Training Day 12

55 minutes @ Easy Effort
(I don't remember what it was, and the email kind of disappeared. Oh well. I did it, and it was good.)

Training Day 11

A. 2-Position Snatch- Build to Tough Set then -5% and -10% for a set

(170--no fails and it's a PR from high hang. 160 for -5% and failed first rep then got it second attempt. 150 for -10%. Felt good and fast.)

B. Snatch Grip RDL @ 52X1- Build to tough set of 5

(Hurt too bad to do)

C. Back Squat @ 20X1- Build to tough triple

(275--Didn't feel amazing on the back, but wasn't too bad)

+

14 minute EMOM

1st- 10 DB Push Press 

2nd- 1 Bar MU, 2 Strict CTB, 3 Strict PullUps

(DB Push Press was tough the last 2 sets. I did 55's for all 7 sets. And the complex got hard the last 3 sets. My grip as well as my scaps started to get weak.)

Training Day 10

Run 40 minutes Easy

I was out of town. Didn't have time to do program at a gym because they were all only open in the morning, and I was busy.

Training Day 9

A. Power Clean- Build to 5RM TnG

(220--tried 225, and only got it 3 times. Had to squat number 4)

B. Power Clean- 2 TnG @ 5RM weight every minute for 6 minutes

(Yep. It was fine. Felt a little sloppy toward the end.)

C. Double KB Front Rack Step Ups- 3x10/leg; Rest 30 seconds between legs

(53#--arms almost gave out on last set)

D. DB Weighted Back Extensions @ 4022- 3x10-12; Rest 2 minutes

(25# plate because they didn't have any dumbbells. Held it in front)

Training Day 8

A. Front Squat with 2 Sets of Chains @ 13X1- Build to 3RM

(215--felt incredibly strong, and I probably could have gotten more. I just didn't want to push my back too far. 175 for 3x3)

B1. Incline Bench Press @ 33X3- 5x6-8; Rest 30 seconds

(135--only 6 reps each time. It was tough on the 6th rep)

B2. False Grip Pull Ups @ 30X2- 5x4-5; Rest 2 minutes

(5 reps each time. Tough, but doable. May try adding weight next week.)

C1. Dragon Flag- 6 reps as slow as possible

(Enjoyed it)

C2. Back Extensions- 20 reps

(Yep)

Training Day 7

50 minutes @ Easy Effort

1000m Row

25' HS Walk

50' Crab Crawl

25 KB Swings (35)

Training Day 6

A. 3- Position Snatch- Tough set
(155 with no lifters because I didn't have them. 145 for a set and 135 for a set)

B. Snatch Grip RDL @ 33X1- Tough triple
(185--hurt on the hold)

C. Back Squat @ 13X1- Tough Triple
(275--felt pretty weak today)

+

14 minute EMOM
1st- 7 DB Arnold Press
2nd- 5 Strict CTB
(Got all the strict CTB in one set while touching my chest on the last one)

Training Day 5

Run 40 minutes easy

Didn't have time to workout before I headed home.

Training Day 4

A. Power Clean- 6RM TnG
(205)

B. Power Clean- 2 reps every minute for 6 minutes @ 6RM weight
(205--had to get belt out)

Didn't do other two parts because ran out of time before class. I did an ab workout and ran a mile in 6:50.

Training Day 3

A. Front Squat w/ 2 Chains/Side @ 15X1- Build to 1RM, -20% for 3x3

(235--missed 240. 185 for 3x3)

B1. Incline Bench Press @ 33X3- 5x6-8; Rest 30 seconds

(135--got 7  once and 6 the rest)

B2. False Grip Pull Ups on Rings @ 30X2- 5x4-5; Rest 2 minutes

(Yep. That's rough)

C1. Hollow Rock- 5x60 seconds; Rest 30 Seconds

(wowsers!)

C2. Reverse Hyper- 5x15; Rest 30 Seconds

(50 pounds. Always good)

Training Day 2

45 minutes @ Easy Effort
Row 1000m
2 TGU/arm (44)
10 Alternating Step Ups (24")
50' Crab Crawl

(Yes. Substituted single arm OH KB carry for TGU after 3 rounds because my scraped up knees didn't appreciate the TGU.)

Training Day 1

A. 3 Position Snatch- Build to tough set, then take of 5% and 10% for a set
(165--missed high hang twice, then hit it solid followed by 2 solid sets)

B. Snatch Grip RDL @ 33x1- Tough triple
(165--was hurting my back)

C. Back Squat @ 30x1- Tough Triple
(300--felt good.)

+

14 minute EMOM
1st- DB Arnold Press
2nd- Strict CTB
(35s on Arnold. Should have gone up. Failed 5th rep on CTB every time, even after rest. I just couldn't get that last bit of retraction)

Testing Day 3

A. Power Clean and Jerk- 1RM with no pause at shoulder
(240--just missed 245, which was a PR power clean by 5 pounds)

B. Power Clean and Jerk- 5RM with no pause at shoulder
(200--felt pretty solid)

C. Deadlift- 3RM @ 30X1
(350--didn't try heavier because I could feel my back. Just being cautious)

D. Sorenson Test- Max Hold
(3:36)

Testing Day 2

A. Front Squat- 1RM @ 30X1
(290--tried 305 and missed just out of the hole)

B. RFE Split Squat- 8RM @ 30X1
(155-- thought I was going to die)

+

400m Run For Time
(:53--man I have not been running)

Testing Day 1

50 Strict HSPU For Time
(7:26--couldn't finish 25 last time we did strict HSPU for time)

Rest As Needed

20 Sets of 5 CTB For Time
(5:50--poor hands and biceps)

+

TGU- 1RM/arm
(62--arms are done. Hard to hold a lock out)

3/17/2015

A1. Thrusters- 4x5; Rest 20 seconds
(135,155,165,170)

A2. Burpees to 10"- 4x10; Rest 4 minutes
(:24,:24,:23,:23)

B1. Clean Cluster- 4x1.1.1.1; Rest 20 seconds
(225,230,230,230--missed rep 3 on set 4 but hit rep 4)

B2. Ring Dips- 4xAMRAP Unbroken; Rest 4 minutes
(20,15,15,12--never muscle failure. Just lost rhythm each time)

C1. Bird Dog @ 1151- 3x5/side

C2. Dead Bug @ 1511- 3x5/side

3/16/2015

A. Push Press- 10RM
(175)

B. 50 HSPU For Time
(1:34)

+

For Time:
10 Power Cleans 135
10 Power Cleans 155
10 Power Cleans 175
10 Power Cleans 185
(4:51--this was rough)

+

100 Calorie Row @ 80%
(6:20)

Open Prep Day 14

4 Sets @ High Effort
500m Row
20 Unbroken Wallballs (20)
(2:30,2:30,2:31,2:56--gave up on last one. Got really mental after a bad day)

+

4 Sets @ High Effort
100 DU
20 KB Swings (70)
(1:42,1:42,1:45,1:56--tripped up on DU on last set. Grip sucked too)

Open Prep Day 13

A. Snatch Pull.High Hang Snatch.OHS 2.2.2- Max Set
(145--missed twice then hit it)

B. Push Jerk- Tough Single
(245--neck hurt)

C. Deadlift @ 255- 3x5; rest 90 seconds
(Felt really heavy)

+

For Time:
5 Legless Rope Climbs
10 MU
15 CTB
20 TTB
25 HSPU
(7:16--rough on grip. Broke everything up)

+

5x15 Reverse Hyper @ 70#

Open Prep Day 12

A. OHS- moderate 3

(185--felt awesome)

B. Good Mornings @ 3010- 3x10; Rest 90 seconds 

(95)

+

15 minute AMRAP

15 Wallballs (20)

1 Burpee MU

*add a burpee MU each round

(8+22--7 MU)

Open Prep Day 11

A. Power Snatch- Tough single
(165)

B. Power Clean- Moderate single
(235--felt really easy, so I tried 245 and sank into it)

+

"Jackie"
(5:50)

Open Prep Day 10

A. Snatch Pull.High Hang Snatch.OHS 2.1.1-max set
(155-missed 160 twice on high hang. I think 155 is a PR there though.)

B. Push Jerk- Tough set of 3 TnG
(240!!!)

C. Deadlift @ 245- 5x5; Rest 90 seconds
(Felt pretty great)

+

3 Sets @ High Effort
25 Unbroken Wallballs (20)
25 Box Jump Overs (30")
(1:42,1:52,1:51--tripped up on a box jump in the second round)

+

3 Sets @ High Effort
10 OHS
150 DU
(2:26,3:02,3:37--150 got rough fast)

+

For Time
30 TTB
100' OH Carry (135)
50 Calorie Row
(4:57--TTB were unbroken. Just saying.)

Open Prep Day 9

A. Hang Snatch.Snatch Balance.OHS 2.2.2- Tough Set
(155--missed the second hang snatch at 165 and called it quits.)

B. Push Jerks- Tough set of 5 TnG
(225!!!! Super stoked)

C. Deadlift @ 225- 5x6; Rest 90 seconds
(Felt better than the previous two weeks)

+

16 minute EMOM
1st- 1 Legless Rope Climb + 5 CTB
2nd- 3 MU + 3 Deficit HSPU
(Got rough fast. Deficit was just 25 KG plates with an ABMAT.)

Open Prep Day 8

A1. Behind the Neck Press- 5x4-5; Rest 30 seconds
(95,100,105,110,110)

A2. Strict Toes Through Rings @ 3030- 5x6-8; Rest 3 minutes
(No. Couldn't hold the tempo for 6-8 reps. I did the first round, then I just controlled it as much as I could.)

+

3 Sets @ 97%
9 TnG Power Snatch (95)
15 CTB
21 Burpees (6")
Rest 8 minutes
(1:33,1:38,1:40)

+

15 minute Bike @ Easy Pace

Open Prep Day 7

A. OHS- Build to moderate single
(205--had to step forward on the way up, but it felt lighter than it ever has)

B. Good Mornings @ 3010- 3x10; Rest 2 minutes
(95)

+

14.5
(13:32--previous time was 16:08. I felt incredibly relaxed and strong all the way until the round of 12 and my mental game started to break down.)

+

Reverse Hypers- 5x15 @ 50#

Open Prep Day 6

A. Power Snatch Cluster 1.1.1-- Build to tough set
(155--shoulders are exhausted from snatching the last two days)

B. Power Clean to OH-- Build to tough single
(215--almost broke pinky on the jerk. It got caught under the bar in my palm.)

+

3 Sets All Out
10 TnG Hang Power Snatch (95)
40 Second Air Bike
Rest 6 minutes b/w
(A minute each time....no idea on calories for bike since the good one is broken)

+

3 Sets All Out
10 TnG Hang Power Clean to OH (95)
40 Second Row Sprint
Rest 6 minutes b/w
(Easier than the bike for me, but the snatches were easier in the first one than the cleans in this one.)

Open Prep Day 5

14.1
(7+11--didnt do a good job at making myself hang on to the bar)

+

1 minute Row @ 75%
1 minute Bike @ 75%
1 minute Rest
x10

+
Reverse Hyper @ 70#- 3x15

Open Prep Day 4

A. OHS- Build to a moderate triple
(185--wobbly but got it and felt like I could do more)

B. Good Morning @ 3010- 3x12; Rest 2 minutes
(95)

+

14.2
(Got into round of 16's. Quads and pull were what fatigued. Felt pretty good for still be exhausted from being sick. Got a 76 rep PR on it)

+

Reverse Hyper- 5x15 @ 50#

Open Training Day 3

A. Power Snatch.Hang Snatch 1.2- Build to tough set

(155--felt smooth, but heavy)

B. Hang Clean- Build to heavy triple TnG

(185)

C. Deadlift @ 185- 5x10; Rest 90 seconds

(Felt good, but had a weird pressure in my problem area)

+

16 minute EMOM

1st- 5 MU

2nd- 5 Deficit HSPU (5")

(Yes--5 each time fairly easy)

+

5x15 Reverse Hypers @ 70#

Open Prep Day 2

A1. Behind the Neck Press + Behind the Neck Push Press @ 95#- AMRAP x 5; Rest 30 sec
(Press- 7,5,5,4.3/ Push Press- 12,13,13,12,10)

A2. Strict CTB + CTB- AMRAP x 5; Rest 3 minutes
(Strict- 6,5,3,1,0/ CTB- 23,21,16,17,15)

+

3 Sets @ 97%
15 Burpee Box Jump Overs (24)
21 Wallballs (20)
15 KB Swings (70)
50 DU
(3:49,3:39,4:19)

+

Air Bike 10-15 minutes easy

Open Prep Day 1

A. OHS- 3 on the minute for 10 minutes @ 165
(Missed very last snatch once, so I went 10/11 on the snatch with no misses on OHS)

B. Good Mornings @ 3010- 3x15; Rest 2 minutes
(95--felt rough)

+

5 Rounds For Time
5 Clean to OH (205)
5 MU
(20:36--squat cleans because I'm dumb. All MU were unbroken)

+

5x15 Reverse Hypers @ 55#

Training Day 62

A1. Dumbbell Push Press @ 30X3- 5x8-10; Rest 30 seconds 

(35--only got 8 each time)

A2. Strict MU- 5xAMRAP unbroken; Rest 2 minutes

(6,4,4,3,4--ripped hands. PR on set 1 by 2 reps)

+

3 Sets @ 97%

10 Burpee Box Jump Overs (24")

10 KB Swings (70)

Row 250m

Rest 12 minutes

(1:45,1:53,1:49--ouch)

+ 

12 Minute Air Bike Easy

*mix in 3 sets of 15 Reverse Hypers

Training Day 61

A. OHS @ 55X1-- Build to 1RM
(215--didn't go heavier. Just didn't feel confident going into the next one)

B. Front Rack Step Ups- 10-8-6/leg; Rest 2 minutes
(95-115-135--made this REALLY hard at the end)

+

10 minute AMRAP
5 OHS (135)
10 TTB
250m Row
(4+2--I really am not sure if I got 4 or 5 rounds, but I'm going with 4. The OHS is what slowed me down)

+

Reverse Hyper- 5x15 @ moderate weight
(50#)

Training Day 60

A. Front Squat- build to quick double
(225--I was scared to try to go heavier. Back just still hurts)

B. Power Snatch- Tough single
(155--again, scared of going heavier.)

C. 50 Wallballs Unbroken For Time
(1:39)

D. Row 45 seconds ALL OUT; Rest 4 minutes    x4
(1:25,1:28,1:33,1:38--It's so hard!!!)




Also, I didn't listen to music on the way home, so I could think about what we've talked about. You know I don't want to give up competing. It just feels impossible some days. But it would be really awesome to be that guy that comes out of nowhere in a few years. And now that I am going to be a full time trainer after I graduate, I will have plenty of time to work on it. Thanks for listening to me and giving me some advice (and making it applicable by using your own experience).

Training Day 59

Yoga

+

16 minute EMOM
1st- 3 Strict MU
2nd- 3 Strict HSPU


I couldn't pull any weight off the ground, Kip, or jump, so I didn't do my program. I did the EMOM just to move a little. Yoga helped my back, though. It's better now, though. Just a little tender.

Training Day 58

A. Snatch- Build to tough single
(175--no fails)

B. 20 Unbroken Wallballs; Rest 30 seconds; 1 Snatch @ 85%; Rest 2 minutes
(170--hit first two. Missed third one on technical error)

C. 10 Deadlifts (225-275-325)
10 Calorie Row Sprint
10 Box Jump Overs
Rest 3 minutes between
(1:10 @ 225/ 1:05 @ 275/ DNF @ 325--made 6 deadlifts and erector on left side locked up)

Training Day 57

3 Rounds For Time
15 CTB on Fat Bar
15 DB Thrusters (55)
(11:02--thrusters kicked my butt)

+

Row 500m @ 1:44; Rest 2 minutes
X4
(All but one)

Training Day 56

A. Muscle snatch- Max
(130)

B. Clean.Front Squat.Push Jerk 1.2.1- max
(225)

C1. Front Rack Lunge off Plate- 5x5/leg ; Rest 60 sec b/w
(165,170 the last 4)

+

6 L-Sit Rope Climbs
(12:48)

Training Day 55

A. Snatch- Build to max
(200!!!!!!!!!--Got under 205 twice, just couldn't catch it. Missed 195 twice, but knew I could hit it so I went up to 200. Missed it once and nailed it.)

B. Front Squat w/ Chains @ 20X1- Build to 3RM
(225)

C1. Press @ 30X3- 5x2-3 reps; Rest 20 seconds
(135--only got two reps each time. Went for 3 the first time, just didn't happen.)

C2. Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(185,190,195,200,205--felt pretty great, even though it's always rough.)




Successful day. PR Snatch by 15 pounds. 135 was my max press a month ago, and I did it for 5 sets of 2 today. The front squats and the deadlifts felt great. My back is still bad, and it's still affecting my nerves really bad. BUT, I can still do everything, and that's the blessing I will focus on. I'll take progress even when I'm "injured".