141020 thru 141022.

Monday
AM
gymnastics work
+
A. BN Snatch grip push press x 1 x 5 sets.. build from last week
205# x 1 x 5; Felt really easy. Last week was at 70% (170#); so I built on that. I think 235-240# may have been more appropriate. Just didn’t know what you wanted.
B. Snatch balance – no foot movement – light weight.. this is just barbell placement and movement reinforcement x 3 x 3
B. Overhead Squat x 3 x 3
135 x 3 x 3; Wanted to work on this positioning before I start getting dynamic with my knee.
C. Sled push x 15 sec. @ grinder weight, rest 1:45 x 3
Every plate that would fit.

PM
12 minutes
1 legless rope climb @ 15 ft.
3 PS @ 165#
30 ft. handstand walk
10 Rounds, unbroken. Rope Climbs got hard.

Tuesday
AM
A. Snatch grip RDL to knee + Snatch pull (3+1) – 5 sec. negetives on the RDL x 5 sets @ 90% of snatch
225#, this got caliente!
B. BN Power Jerk x 3 x 3 @ 70-75% (drop and reset each one on blocks)
235, 245, 245; Felt REALLY good.
C. ClO @ 110% of best clean x 3 x 4 sets
365# x 3 x 4; Gainz.

PM
50 strict CTB pull ups for time
rest 3 minutes
50 strict HSPU for time
rest 3 minutes
50 calories on AB for time
7:35 – 5, 5, 3, 3, 2, 2, into singles on a timer.
0:58 – Unbroken
Did this at 215, Micah has the old screens so that would have taken me 7 minutes. I did a 1:00 Max Effort AB instead thinking it was more along the line of what you wanted.

Wednesday
AM
gymnastics work
+
A. Muscle snatch + tall muscle snatch (3+1) x 3 sets.. nothing too heavy here
45kg x 3 sets. That tall muscle snatch is funny.
B. Clean pull off blocks + PC from blocks (1+1) x 5 sets – nothing over 85%
85kg, 90kg, 95kg x 3 sets – The blocks were set right below my pockets, a little bit above mid-thigh.
C. BB bent over row x 5 x 4 sets
95kg x 5 x 4 with a hook grip. Mackin’ dem back gainz, brah!

PM
1K row @ 2:05 pace (4:10)
rest 2 minute
1K row @ 2:00 pace (4:00)
rest 2 minute
1K row @ 1:58 pace (3:56)
rest 2 minute
1K row @ 1:53 pace (3:46)
rest 2 minute
1K row @ 1:46-1:48 pace (3:32-3:36)

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141016 thru 141019.

Wednesday
AM
gymnastics
+
A.1 Sled push x 30 ft. @ grinder weight x 4, rest 60 seconds
A lot of weight.
A.2 Back rack 1/4 squat x 3 (concentric only + hold up top on last rep for 10 sec.) @ 10% of best BS x 4, rest 60 seconds
A.2 DB Step Ups x 8 reps/side x 4 sets
30# in each hand; think some single leg work will help build back from imbalance.
B. DB bent over row x 5/side x 3 sets
100# DB

PM
1K swim
20:21 – Not a PR.

Thursday
active recovery here – mobility and light AD for 40-60 minutes

Friday
AM
gymnastics
+
A. Muscle Snatch building over 10 sets
135 – 145 – 155 – 165 – 175 – 185 – 195 (x) – 195 (some type of PR) – 160 – 160
B. EMOM x 8 minutes = 2 BN power jerks @ 65-70% of reg. jerk
215 x 6 sets; 230 x 2 sets.
C. Weighted pull up; 3.2.1.3.2.1 on the 75 seconds
53 – 70 – 88 – 70 – 105 – 118 (Double Overhand)
*coupled with sled pushes

PM
15 minutes
15 kb swings @ 70#
15 burpee CTB pull ups
6 Rounds + 2 Reps

Saturday
A. Sumo DL @ 80% of reg. DL x 2 singles x 4 sets
390# x 2 x 4
B. Snatch grip rDL x 3 x 4 sets @ 105% of best snatch
255# x 3 x 4
C. Power Clean; 2 singles on the minute x 10 minutes @ 70-75%
I did this with 210# – some where ugly, getting used to it again.
+
250m row holding 1:34 pace
rest 90 seconds
x10 sets
Held that shit, brah.

Sunday
off

141014 and 141015.

10.13 – 10.19
monday
Am
gymnastics work
+
A. BN snatch grip push press x 3 x 5 sets @ 70% of snatch
170# x 3 x 5; easy.
B. 1/4 BS off blocks – concentric portion only.. x 3 x 5.. gauge weight off knee.. see how this feels for you
C. Sled push – 50 ft. @ grinder weight, rest 2 minutes x 36
The whole 1/4 squat thing may need to be out for a while.

PM
18-15-12
Muscle ups
Calories on aB x 3
I did this on an AB at CrossFit 215, Micah told me they were “Old Screens”. I scaled the calories down to (x2). I thought about it and I didn’t think you intended me to be on the bike for the round of 54 Calories for 9 minutes…

18:41
18 – 9, 9
36 – 5:43
15 – 8, 7
30 – 4:49
12 – 7, 5
24 – 3:48

Tuesday
AM
A. BN clean grip push press + frt rack push press (1+2) x 5 sets
209, 220, 231, 242, 242
B. jerk dip @ 105% of best jerk x 3 x 5 sets.. hold each dip for 3 sec.
Single Leg RDL – may need these back in the rotation.
C. Snatch grip RDL to below knee @ 90% of best snatch x 3 x 4 sets
220# x 3 x 4

PM
5 rounds – 80% effort
500m row
8 burpees over the erg
10 strict HSPU
12 T2B
14 kb swings, 55#
rest 2:30 bt. rounds
3:26, 3:24, 3:18, 3:35, 3:22
*Round 4, someone was laying under the bar I was using for T2B, so I had to walk about 10-15′ to a different one and back to KB. Not a big deal, just a little explanation about variance in times…

141006 – 141012.

10.6 – 10.12
Monday
AM
gymnastics work
+
A. BN snatch grip push press x 2 x 5 sets.. go off feel and build from last week
264 – 275 – 286 – 297 (1) – 297
B. Snatch balance – light weight x 3 x 5 sets…. hold bottom positioning focusing on bar path and catch position
We put in pendlay rows and some pullups.
C. 1/4 FS *concentric portion only @ 105% of best clean + chains on each side x 5 x 4 sets

PM
5.4.3.2.1
legless rope climb (12′)
pC @ 225
10.8.6.4.2
MB Ground to Shoulder, 100#
Didn’t time this, kinda did it partner style with Perrin.

Tuesday
AM
A. Snatch grip RDL to knee + below knee (cerbus method) x 3 x 5 sets @ 90% of snatch max.. hold for 2 sec. @ each spot
195 x 3(1+1) x 5 sets
B. BN clean grip push press + frt rack push press (2+1) x 4 sets..off feel
205 – 225, 240, 240
C. DL Cluster @ 85%; 1.1 x 3, rest 20 sec., rest 2 minutes
410# (1.1) x 3
D. complete 200 ft. handstand walk for time
Definitely didn’t do this for time.

PM
24 minutes on the clock – top of every 6 minutes complete the following @ 80% effort
400m row
10 DL @ 225
10 strict deficit HSPU @ 4”
20 AD calories
3:00, 2:58, 3:03, 2:54

Wednesday
gymnastics work
+
A.1 BB bent over row x 5 x 4 sets, rest 60 seconds
185#  x5 x 4, double overhand, no hook.
A.2 Weighted static chin up hold x 15 sec. x 4 sets, rest 60 seconds
#backgainz
 B. 1/4 FS.. gauge weight off how the knee feels from just the 1/4 concentric squat x 3 x 5 sets
1/4 squats are putting a lot of stress on my knee.

Thursday
active recovery here – 60 minutes of light AE work – this includes mobility work
Rowing and AD with some GHD, Rope Climb, Def. HSPU work.

Friday
AM
gymnastics work
+
A/. Muscle Snatch x 3 x 5 sets.. light weight… feel out this with the foot shuffle into catch
145 – 155 – 165 (PR match) – 175 (10# PR) – 185 (2)
B. Jerk dip @ 110% of best jerk x 3 x 4 sets @ 33xx tempo
Did good mornigns with 2211 Tempo
D. Clean pull off blocks @ knee @ 90% x 5 x 3 sets
295# x 5 x 3

PM
3 rounds – 80/90/100% effort here
25 cal on AD
21 SDHP @ 95#
21 CTB pull ups
rest 3 minutes bt. rounds
2:20, 2:00, 1:51 – All unbroken, 100% Eff…Last 5 C2b were kipping. Grip was going.

Saturday
aM
A. Sumo DL @ 70-75% x 3 reps on the 90 seconds x 5 sets
365#; Felt hard!
B. Snatch press x 3 x 3.. light weight
110# x 3 x 3 – Standing
C. Clean lift off x 3 x 5 sets @ 100% of best clean.. pause for 2 sec. @ knee
325# x 3 x 5
D. 200 ft. handstand walk for time
2:04, WENT SUPER FAST. Did it in 30′ pieces, was running on my hands. Last 20′, I tripped up 4x haha. Was trying to go sub 1:30.
+
250m row @ 1:35 pace
rest 60 seconds
x10 sets
I held the pace for all, but one.

Sunday
off – active recovery – 60 minutes of hike or light AD or mobility

141001 thru 141005.

Wednesday
gymnastics work
+
A. 1/4 fS x 5 x 4.. you choose weight here… stay higher then 1/4 position if you need to
235#; I know this didn’t feel great on the knee
B. Snatch pull off 3” riser @ 80% x 4 x 4 sets
195# x 4 x 4
C. BN jerk grip push press + frt rack push press (3+2) x 5 sets.. go off feel here
185# across, shoulders were BEAT from travel and gymnastics

Thursday
swim active recovery day
50m swim – rest 30 seconds
x6
+
underwater breathing for 3 sets
Done.

Friday
AM
gymnastics work
+
A. Snatch grip halting DL to below knee w/ 2 sec. pause + snatch from that pause position below knee – work up to a tough single *patience and speed through the middle -build upon last week
I worked up to 210# for a Power Snatch, leg’s shot out wide though.
B. Power Clean Cluster + Jerk (1.1 + 1) – rest 5 sec. bt. clusters, rest 90 sec. bt. sets @ 70-75% of best C&J
Worked with 245#
C. Jerk dip support x 5 x 4 sets @ 105% of best jerk
275#, think I did this wrong. I think I did Jerk Supports.
D. 1/4 bS x 5 x 4 – same concept as 1/4 FS.. just go off feel here… if you can go to 110% of BS max
475# x 5 x 4 sets; felt okay.

PM
10 minutes @ easy effort
20 cal on AB
10 DL @ 155
5 bar Mu
3 Rounds; Breathing is a dick on top of mountain in Boulder, CO.

rest 3 minutes

10 minuts @ easy effort
15 cal on ski erg
10 T2B
8 axle S2OH @ 115#
4 Rounds

rest 3 minutes

10 mintues @ easy effort
2 rope climbs
4 HPC @ 185#
50 ft. walk @ 185# barbell OH
2 muscle ups
4 Rounds

Saturday
A. DL; 65% x 3 reps on the 50 sec. + thin bands x 10 sets
315#
B. Snatch squat press x 3 x 4.. go off feel
65# x 3 x 4 – Knee is limiter
C. Clean lift off x 5 x 4 @ 80-85%
275# x 5 x 4
+
20 sec. AB sprint @ max effort
rest 2:10
x10 sets
RPM was 97-102 whole time. Breathing was terrible at altitude.

Sunday
1.5 Hour Hike

All this was done in Boulder, CO.

140930

AM
A. Snatch Grip RDL to knee + below knee (Cerbus method) x 3 x 4 sets @ 85%.. pause for 1 sec. @ each position
210 x 3 x 4
B. Power Clean + Hang Power clean – EmOM do 1 set of complex @ 75% x 8 minutes
245# x (1+1) x 8; off the ground FLEW up. Thought it was going to go over my head LOLZ.
C. DL Cluster @ 78-82%; 1.1.1 x 4, rest 15 sec., rest 2 minutes *concentric portion only
375, 385, 395, 395. Let’s pull 500.

PM
5 rounds @ 80% effort
300m row
12 pull ups
14 strict HSPU
16 kb swings, 55#
18 ghd sit up
300m row
rest 4 minutes bt. rounds
4:45, 4:35, 4:42, 4:43, 4:37. Damn it feels good to hold an interval again :)

AT CFCC.

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140929.

AM
Gymnastics work:

Max Reps x 2
Strict Dips: 41, 31
L-Sit Hold: :42, :38
Ring Support Hold: :24, :23
Strict Pull-ups: 22, 18
Strict HSPU: 36, 31
Hollow Rocks: 58, 43
Arch Rocks: 22, 19 – so much harder with the towel.

I feel like some of these could have been better, but I was SMOKED after the dips. That’s definitely some type of PR.

PM
A. BN snatch grip push press x 3 x 4 sets.. off feel
215, 235, 255, 275 – Pretty easy.
B. Power Snatch from blocks @ knee x 3 x 4 @ 75-78%
185# x 3 x 4 (76%)
C. 15 minute EmOM
1 = 2-3 strict MU; 2, was dead from gymnastics still.
2 = 5 strict CTB pull ups; 3.
3 = 15 sec. L-sit hold; check.
+
21-18-15-12-9
db burpee DL @ 70#/hand
calories on rower
9:56, low back went fast!

IMG_5643.JPG
At CFCC.