Training 8/10

MAP Session:

AMRAP 10:
20 DU
10 HRPU
10 Situps

rest 5 mins

AMRAP 10:
Row 150m
4 HSPU
1 MU

rest 5 mins

AMRAP 10:
20 m shuttle run out and back
5 burpees

rest 5 mins

AMRAP 10:
Row 200m
AD 20 cals
10 kb swings 1.5pd

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1. 10 rds
2. 7 rds + 80m
3. 19 rds + shuttle run (i did a 10m out and back for 20 total meters, maybe this was supposed to be 20m out and back for 40m total)
4. 3 rds

These sessions are very tricky for me. I am trying to open at a pace that I can sustain for the entire 10 mins, but I wonder sometimes if I'm setting my pace too slow.

Training 8/9

AM:
A1. Back Squat 3,2,1; rest as needed
A2. Wtd chin up pronated 3,2,1; rest as needed

PM:
A1. Jerk from blocks 80% of 1rm x 2; rest 90 sec
A2. Wtd mixed grip chin ups x 2-3; rest 90 sec x 5 sets
+
5 RFT:
2 legless rope climbs 15'
12 total 2pd kbs front rack step ups 20" box (use two kbs)

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AM:
A1. 295, 315, 335
A2. 53, 63, 73

PM.
A1 and A2. Missed b/c blocks were being used then ran out of time

Conditioning: 23:55, step ups were terrible! My lats were pretty toasted from the legless climbs so holding the kbs in the front rack position became insanely tough. any forward lean and i would lose the kbs forward. Legless climbs didn't give me much trouble at all...probably b/c i had significant rest during the step ups....

Training 8/8

8/7: REST DAY

8/8:
A. Build to a max snatch off high blocks
B. Power Snatch x 1/OHS x 2 - build complex in 10 mins
+
5 sets
5 thrusters 155#
12 burpees AFAP
rest 5 mins

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A. 185, missed 195 multiple times. Felt awful on these today. Technique was all over the place.
B. Only worked up to 155# b/c I was having a lot of wrist pain when doing the OHS. My wrist had been feeling good the past couple of weeks, but it was particularly bothersome today.

Conditioning:
R1 - :36
R2 - :35
R3 - :35
R4 - :36
R5 - :34

Felt a little slow on this. I was protecting my wrist a little on round 1 but it felt fine for the whole conditioning.

Training 8/6

A. Power Clean Cluster 1.1.1.1.1 x 3, rest :15 b/t reps, rest 3 mins b/t sets
B. Build to max jerk from blocks
+
AD :15 all out
rest 3 mins x 4
rest 6 mins
AD :15 all out
rest 3 mins x 4
rest 6 mins

AD :15 all out
rest 3 mins x 4

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A. Did after AD work + 1 hr rest. 225, 235, 245. Tried 250. Missed two reps, went 4 for 6. 250 got a little sloppy.
B. Had to cut out for time. Will make up Thursday possibly.

AD work (cals/rd):
1st set - 12,14,15,16
2nd set - 12,13,15,10
3rd set - 12,13,11,13

Felt much better on the AD this time. We are having trouble with a loose pedal so some rounds were inconsistent. Recovered much better this time though.

Training 8/5

8/4: REST DAY

8/5:

AM:
Row 8k 2:00/500m pace

PM:
A. build to a tough triple back squat
+
3,2,1,3,2,1,3,2,1:
squat clean 225#
muscle up
wall walk

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AM: 32:22.8, 2:01.4, 23 spm. Fell off pace early on this one. Was still feeling it in my ass and hammies from the lunges last week.

PM:
A. 345#, very tough but still had a little in the tank. Could have probably hit 355#.

Cond: 9:56, all cleans one and drop, everything else UB. Felt steady the whole way through. Had a couple times that I had to wait on a class member to get out of my way. Probably cost me about 15-20 secs overall. I paced the cleans early b/c I was afraid of failing on them later in the workout. I could have pushed more and not had trouble with the cleans.

Training 8/3

MAP Session:

AMRAP 10:
12 kb swing 53#
10 walking lunge
5 box jumps 24"

rest 5 mins

AMRAP 10:
Row 150m
2 pHSPU
10 T2B, unbroken sets of 5

rest 5 mins

AMRAP 10:
30 DUs
5 CTB chin ups UB
10 back extensions

rest 5 mins

AMRAP 10:
Run 200m
12 burpees

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1. 10 rds
2. 5 rds + 75m
3. 8 rds
4. 5 rds +200m

Stayed on a good pace through the first 3 amraps. Definitely fell off in the final amrap. Runs were a little bit longer than 200m.

Training 8/2

AM:
A1. Back squat 4-5; rest 30 sec
A2. max rep strict pronated chin ups; rest 3 mins
3-5 sets

PM:
A1. Jerk from blocks 77% 1RM x 2; rest 90 sec
A2. Wtd chin up change from supinated to pronated as you go, 2-3 reps; rest 90 sec
5 sets
+
10 rope climbs
50m (150ft) bb front rack walking lunges 165#

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AM: @2pm
A1. worked up to 315x4
A2. stayed at 12 reps per set
4 sets

PM: @5pm
A1. 240#
A2. 53,63,63,73,78x2

Cond: 6:50. RCs in 2:00. did 30' turnarounds on lunges.