11/26

a) 3x10 back squats (add 10# per set from last week). rest 1:30. 255
    3x15 ring push ups (feet higher than the rings). rest 1:30. ub
b) 4x1 back squats (heavy). rest 2:00.  345, 365, 385, 400
c) 7x1 snatch @ 65, 70, 75, 80, 85, 90, 90%+. rest 1:30 155, 165, 180, 195, 205, 215, stopped.
+
For time:
250m Row
15 KBS 2pd
25 Burpee
15 KBS 2pd
250m Row
4:02

Felt awful today.  Had a bunch of different stuff planned conditioning wise but had zero pop today.  Two weeks ago did 375x5 on backsquat, today doing that for 1 was tough.  Barely put up 400 when I thought i'd be way above it.  Failed my first snatch at 195, hit the rest but they felt super heavy today, stopped at 215 cause I barely got that.  Was going to do squat cleans/burpee box jumps/overhead squats/ctb pull ups/airdyne/wallball for conditioning but literally was drained today.  Sat around for 15 minutes after the squats and snatch thinking about how it was an awful training day and I had nothing left.  So I decided to do something short and sweet.  I know if I was feeling good I could be under 3:45 so when I went over 4:00 I cut that short even though I had planned to repeat x 3 with 10 minute rests.  Heres to hoping tomorrow is a better day!

11/24

AM:
Row 6500m @ easy pace 1:58.6/500m easy

PM:
A. 10:00 to work to a 80ish% snatch single 215, easy.

B. 10:00 to work to a 80ish% clean and jerk single 275 easy

C.  3 Rounds for time

       4 hang squat snatch 155lb

       6 parallette hspu w/ 5" deficit

       9 alternating pistols
5:58

       5:00 rest

D. 3 rounds for time

       3 muscle ups

       5 overhead squats 155/110

       7 hang power cleans 155/110

 3:52

Went 6 days in a row this week, haven't done that in quite some time.  Body was VERY VERY sore this morning.  Hard to get out of bed, didn't even think i'd be able to row.  Scaled the PM workout since I wasn't feeling it, everything I did do felt good though. 

11/23

Part 1:
10 Minute Airdyne:
30 Seconds 90%
30 Seconds easy
Rest 3 Minutes x 3 sets
210, 206, 204 calories

Part 2:
A. 3x10 front squats Light-Moderate, rest 1:00. 205lbs
     3x10 strict supinated ring rows, rest 1:30. Unbroken
B. INTERVAL work
       5 rounds, rest 3:00 between rounds.
       5 deadlifts 345#
       15 pull ups
       3 deadlifts 345#
       9 pull ups
       1 deadlift 345#
       3 pull ups
1:32, 1:33, 1:42, 1:42, 1:49

Part 3:
A. Press Cluster @ 12X2 2.2.2 rest 15 seconds x 3 sets rest 3 minutes 175, 185, 195 (2.2.1)
B. 10 Minute EMOTM 2 TNG Power Clean 2 Push Jerk 60-75% Started at 205, finished at 250
C. 50 Toes to bar for time, every time you break 30 double unders 2:07

Haven't used a belt still in a while, back is tight basically everyday but midline is definitely improving. 

11/22

A. AD 5:00 @ 75% 104 cals
    -1:00 rest-
     row 300m @ 1000m + :20 1:56
    -1:00 rest-
     AD 4:00 @ 80% 89 cals
    -1:00 rest-
     row 300m @ 1000m + :15 1:51
    -1:00 rest-
     AD 3:00 @ 85% 74
    -1:00 rest-
      row 300m @ 1000m + :10 1:46
    -1:00 rest-
      AD 2:00 @ 90%  52 cals
    -1:00 rest-
      row 300m @ 1000m + :05 1:41
    -1:00 rest-
      AD 1:00 @ 95% 31 cals
    -1:00 rest-
      row 300m @ 1000m pace 1:35

11/21

A. 5x2 power clean (drop and go each rep). rest 2:00.  255, 265, 275, 285, 295
B. For time:
     25 wall balls
     25 ghd sit ups
     30' handstand walk
     20 wall balls
     20 Toes to bar
     30' handstand walk
     15 wall balls
     15 Toes to bar
     30' handstand walk
     10 wall balls
     10 Toes to bar
     30' handstand walk
      5 wall balls
      5 Toes to bar
     30' handstand walk
11:40
C. 5 Minutes row @ 1:56
     Rest 2 Minutes
     2:30 Row @ 1:50
Complete

11/20

A. 7x3 strict press (progressive). rest 1:30. Finished at 205 (PR for 3?)
B. EMOTM x 14:00.
        odd- 15 box jumps 24/20
       even- 15 kb swings 70/53
Unbroken, rebounded BJ's all <30s
C. "Duke"
       27 (my age) toes to bar
       11 (month) squat cleans @ bodyweight
       20 (day) shoulder to overhead @ bodyweight
       86 (year) burpees
Done at 192.5lbs, 11:23
D.EMOTM 10 minutes 6 second airdyne sprint  103 cals, peaked at 5200 cals/minute. Let it rollover each time..

11/19

A. 7x1 snatch @ 65%, 70, 75, 80, 85, 90, 90+. rest 1:30.
Just did a ton of snatching, basically did this twice.  First worked up to any ugly 220 then worked up to 230, failed it a few times and then hit a nice power snatch at 230.
B. 1. 3x10 back squat (+10# each set from last week), rest 1:00  235
     2. 3x20 push ups, rest 1:30 unbroken
C. 5:00 amrap
       12 thrusters 95/65
       12 chest to bar pull ups
3 + 15, elbow did not like thrusters, aggrevated it.  CTB kip not where it was.
    --rest 2:00--
     3 rounds
       12 squat snatch 115#
       12 ring dips
6:39
    --rest 3:00--
     5:00 amrap
       10 deadlifts 225/155
       10 AD cals
4 Rounds even