11/14

AM:
20 Minute airdyne:
30 Seconds 85%
30 Seconds 50%
380 calories

PM:
A. EMOTM shoulder to overhead complex (x10 total minutes)
        1 strict press + 2 push press + 3 push jerk @ 70% of last week's heaviest set 160lbs
B. EMOTM work (x20 total minutes- x10 each exercise)
        odd- 15 box jumps 24/20
       even- 6 deficit (7"/5") handstand push ups
All unbroken, bj rebounding and done <30 seconds
C. conditioning
       3 rounds
           7 muscle ups
          21 wall balls 
4:40 muscle ups were ub x 2 sets then 4/3 

11/13

A. EMOTM Power Snatch Ladder 3 TNG unbroken reps start at 95 and add 10lbs/minute 205
B1. 3x10 Back Squat rest 1:30 225
B2. 3x14 CTB Pull Ups rest 1:00 Unbroken
C. Conditioning
5 Amrap:
5 Power Clean 155
10 Toes to Bar
5 + 5
Rest 2:00
5 Amrap:
5 Overhead Squat 155
1 Muscle Up into 10 Ring Dips
4 
Rest 2:00
5 Thrusters 55lb DB/Hand
10 Cal Airdyne
4 + 5

11/12

Was supposed to do a lot of snatch/barbell MM work but CP system is fatigued and I am still super sore from the weekend so did an aerobic tester.

For time 30-25-20-15-10-5
Airdyne Cals
Burpees
10:06

I have been trying to just 'listen to my body' for the past few weeks.  I have a lot of micro/nagging injuries and don't really want to take any extended time off.  Also work 12-15 hour days with commuting depending if I train my 1 on 1 client in the mornings (at 5 AM).  So lack of sleep/rest with the heavy work load has been stressful.  Not to mention business at the gym is down which is also stressful, but I only want people that want to be there and as long as I have a few good clients I am trying to stay a happy camper.  Pleased that I'm seeing results with everything going on!

11/5 - 11/11

Tuesday:
A. Every 30 seconds 1 Power Snatch for 12 Minutes, increase weight each 3 minutes.
185, 190, 195, 200, then hit one at 205 and 215
B. 1. 3x7 back squats . rest 2:00. 355 for 2 sets of 7 then 1 set of 5
     2. 3x14 chest to bar pull ups. rest 2:00  unbroken
C. 1. 12-9-6
         hang power snatch 115#
         lateral burpee over the bar
3:00
       --4:00 rest--
     2. 12-9-6
         clean and jerk 115#
         ring dips (On high rings, muscle up into them)
2:47
       --4:00 rest--
     3. 12-9-6
         overhead squats 115#
         hand release push ups
2:11

Wednesday:
A. 3 rounds, not for time
       200m row
       10 handstand push ups (5 strict, 5 kipping)
complete
B. shoulder to overhead complex (5x1), rest 1:30.
       1 strict press + 2 push press + 3 push jerk
205, 210, 215, 220, 227.5 (PR Press)
C. EMOTM x 20 total sets (10 each)
       odd- 7 thrusters 55lb db/hand
      even- 10 toes to bar
Complete unbroken
D. 4 rounds
       6 muscle ups
      30 walking lunges
      30 double unders
7:04

Thursday:
A. E2MOTM x 10 sets (20 total minutes)
        125m row
        3 TNG Cleans @ 225
Complete 
B. 10 Minute AMRAP:
20 Calorie Airdyne
200m Row
5 Rounds even
C1. 18 Unbroken KBS 88lb rest 10 seconds
C2. 9 Unbroken Strict HSPU rest 2 minutes x 3 sets
Complete   

Saturday:
AM:
 40 Minute easy airdyne, Every 4 minutes 8 Ring Push Ups into 20 seconds FLR 

PM:
A. 1. Back squats (3x7) rest 2:00. 365 for 2 sets of 7, 1 set of 5
     2. wall walks (3x4), nose to wall, rest 2:00 easy
B. wall ball ladder
     1. 50 wall balls, rest 1:00
     2. 40 wall balls, rest :50
     3. 30 wall balls, rest :40
     2. 20 wall balls, rest :30
     5. 10 wall balls
Complete
C. "HANK"
     9 (turns 9 today) rounds:
         11 (month) pull ups
          8 (day) burpees
          4 (year of birth) deadlifts @ 305
12:47

Sunday:
AM:
500m Row @ 1:38
3:00 rest
500m Row @ 1:40
2:30 Rest
500m Row @ 1:42
2:00
x 3 total sets (9 rows)
Complete

PM:

A. snatch cluster (5 sets), rest 1:30

        snatch 1.1.1 (rest :20 between reps)

185, 195, 205, 210, 215(1,F,F)

B. clean and jerk clusters (5 sets), rest 1:30

        clean 1.1.1 (rest :20-30 between reps) + jerk (after 3rd rep only)

265, 275, 290, 300 (2 cleans + 1 jerk ties lifetime PR for 1RM power clean)

C. for time:

       5 hang power cleans 225#/155#

      10 deficit (5") parallette handstand push ups

      15 alternating kb snatch 70#/53#

      20 alternating weighted pistols 53#/35#

      25 calorie AD

5:39

    ---REST 6:00---

    for time:

      10 hang power cleans 205#/135#

      15 deficit (5") handstand push ups

      20 alternating db snatch 70#/50#

      25 goblet squats 70#/53#

      30 calorie AD

8:17

    ---REST 9:00---

    for time:

      15 hang power cleans 135#/105#

      20 strict handstand push ups (Regional standards)

      25 alternating kb snatch 53#/35#

      30 back squats 135#/95#

      35 calorie AD

Don't remember

 

 

10/29 - 11/3

Tweaked my knee doing the squat/box jump intervals the week before this so decided on taking it easy on squats.  Was also feeling very tired tuesday so kind of went off on what I was supposed to do this week (sorry garry!).  Hopefully back on track this week.

Tuesday:
10 Minute AMRAP @ 85%:
10 calorie Airdyne
3 Wall Walks
20 Double Unders
8 + 7

Rest 5 Minutes

10 Minute AMRAP @ 85%
5 SA KB Thrustr 55/35 right
5 SA KB Thrustr 55/35 left
5 CTB Pull Ups
10 Sit Ups
9 even

Wednesday:
Alternating EMOTM 20 Minutes:
1st: 5 TNG Power Snatch 160lbs
2nd: 1 muscle up into 1 dip x 3 reps
Right into Alternating EMOTM 20 Minutes:
1st: 25 second FLR on rings
2nd: 6 HSPU Strict
Right into Alternating Every 30 seconds for 4 minutes (8 sets)
1st: 8 Toes to Bar
2nd: 8 KBS 55lb

Thursday:
A. Jerk 3x3 265, 275, 295 (1, felt my knee tweak again so shut it down)
+
EMOTM 12 Minutes:
14 Burpees to 6" Target
Complete, tough/
+
For time:
500m row, 10 overhead squats 145, 15 ghd sit ups
400m row,  8 overhead squats 145#/105#,  12 ghd sit ups
300m row,  6 overhead squats 145#/105#,  9 ghd sit ups
200m row,  4 overhead squats 145#/105#,  6 ghd sit up
100m row,  2 overhead squats 145#/105#,   3 ghd sit ups    
12:32, knee felt ok strangely...kept cracking but no sharp pain like on the last jerk. 

Saturday:
20 Minutes airdyne
30s 90-95%
30s walk
380 calories 
Right into 10 minute airdyne
30s 75%
30s walk
Finished the 30 minutes at 515 calories, took minute '21' off and just walked so only did 9 minutes easyish as a cool down.
+
OCTD wod 3
6 rds
Rest 2 minutes
2 Minute row for meters
530m
Rest 2 Minutes
21-15-9
Jump Squats
Alternating KB Snatch 55
HSPU
8:28
Rest 2 Minutes
2 Minute row for meters
560m
+
EMOTM 20 Minutes
1st: 8 TNG Deadlift 265lb
2nd: 8 GHD Situps first 10 minutes 8 Toes to bar 2nd 10 minutes
(Broke my GHD somehow...)

Sunday:
5 sets:
500m Row @ 1:38
Rest 2 Minutes
250m Row @ 1:35
Rest 2 Minutes
+
A1. Press 1.1.1 rest 15 seconds rest 2 Minutes x 3 sets 205, 210, 212.5
A2. AMRAP Weighted CTB Pull Ups 55lb x 3 sets 6, 6, 7
B. EMOTM Alternating 12 minutes
1st: 5 TNG Power Clean 205
2nd: 10 calorie airdyne 7 pull ups

Last weekend

Saturday:

AM:
OCTD Wod 1:
14 minute amrap:
10 HR Burpee
15 HR Deadlift 165
20 WB
5 + 4 Deadlifts

Rest 45 Minutes

5 Rounds for time:
5 Box Jumps 40ish"
10 KB Snatch Right 55lb
10 KB Snatch Left 55lb
30 Double Unders
9:32

PM:
3 Rounds for time:
350m Row
10 C&J 185
8:16

Sunday:

AM:
45 Minute easy Airdyne, get off every 3 minutes and perform
6 Ring Push Ups
8 GHD Sit Ups
10 Delt Raises with 15lb Plates

PM:
EMOTM Alternating 20 Minutes:
1st: 2 Back Squat 360lbs in flats/no belt
2nd: 8 Strict Pull Ups
Complete, first 4 rounds did 9 strict pull ups, everything unbroken
+
3 Sets:
3 Push Press - Heavy
rest 10 seconds
10 HSPU - Strict
rest 10 seconds
5 second airdyne sprint for max output
Rest 3 Minutes
245, 255, 275(1 but 16 HSPU) No belt 
+
3 Rounds for time:
10 KBS 88#
10 Toes to bar
2:29 all unbroken but last set of ttb 6/4

9/30-10/6

Training as much as I can these days.  After doing fitober and not catching up on my sleep from the previous week I was exhausted so I took some time off.  I did have some Pr's I'd like to note though.

1RM Jerk: 320lbs

1RM Power Snatch: 220lbs

Airdyne to hell: 7:39 when I finished 10 calories, 7:52 including the 13 second 1:1 rest from the 10 seconds.  This is almost a 60 second PR.