Severly pulled tendon/muscle in my best shoulder while trying to rehab the other 13 days ago.  I believe it was where the long head of the bicept ties into the shoulder.  Couldn't move my arm for 3 days and pushup was out of the question 7 days post injury.  Attempted a pushup with sharp pain still present 10 days post injury.  Took 10 days off from doing anything other than a little running.   13 days after the injury I'm just starting to work back into it slowly.

No idea what the future holds as I typically take it day by day.  This may have been a sign from the good lord to take some time to rest my shoulders.  6 years of Crossfit and never had a shoulder issue.  I don't think this is related to age although I think my body went through some changes at 42.  I'm seeing a lot of shoulder injuries from a lot of young athletes today and never remember seeing of this the first 6 years.  Why?  I think we're all pushing weights and reps at a very intense level relative to what we are capable of because of size, flexibility, etc.  I think we've finally crossed that line where it must be addressed

I'm addressing it and on a mission.  If I find a cure, I will be sharing it.

-Brent

AM: IronScap

Done

PM @ 10pm after girls vball game
CS Warmup: Done
Hold L Seat for 2 minutes
RPushUps: 7 OTM for 10m
Hold Superman for 2 minutes
Hold L Hang for 2 minutes
100 Superman Rocks
CS Gymnastics warm down

Done

A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

135, 155, 165, 175, 185, 195#

B.
Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes
Terminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

135, 165, 185, 205#

C.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

325x5, 365x3, 385x1, 325x8, 325x8, 325x8
The 385 single was easy. The 3 sets of 8 were difficult although the last set was my strongest and most focused mentally and w/breathing.

D.
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

Time: 3:22 - got mentally weak on the set of 3 & 2 MU's.

OPTIONAL A.M./Additional Session:
A.
Easy 1-Mile Warm-Up Run
B.
Six sets of:
100 Yard Accelerations
(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds
C.
Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%
*NOTE #1 – This is the exact program from last week. The reason is simple…most of you are new to track efforts and only last week might have started to establish pacing and mechanics. I am going to keep the progression simple and maybe even repetitive until it looks like folks are ready to move forward.

A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

135# -> 185#

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

BP: 185-215# sets of 6
T2B: Done & fast

C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds

Dips on rings x10 reps
GHD x20's, fast

D.
Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds

59, 34, 30 cals 

A.
Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes
Three second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.

Worked up to 315#

B.
Three rounds for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups
Rest exactly 3 minutes, and then . . .

11:50 w/supinated grip

C.
Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

x45kbs @ 2pd.  Calves cramping from B.  Not sure if it was lunges, jumping off pullups, or early afternoon running session.  Calves were not happy on the jog so just decided to hit KBS and shoulder work.

OPTIONAL A.M./Additional Session:
A.
Easy 1-Mile Warm-Up Run
B.
Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%

Done 

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

Done

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

Worked up to 135#.  Not good lowering these and not worth the injury of missing my shoulders.

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Worked up to 285#.  Recieved crappy news over the phon.  Workout went to hell.  Used a crappy bar with no flex today as well.

D.
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

Did a single round and quit.  Done!  Life's challenges are more important than Crossfit. 

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

135, 145, 155, 175, 195, 195# - This drill resulted in an amazing full pull for the final snatch. 

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

225, 245, 255, 265, 275, 285# - all reps SOLID tonight up to my 95%.  Cleaned weight as well.

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

325, 365, 385 - The 385# single went up fast and easy.
3x10 @ 305# - I don't know that I could have done one more rep on the last set of 10.

OPTIONAL A.M./Additional Session:

A.
Easy 1-Mile Warm-Up Run

B.
Six sets of:
100 Yard Accelerations
(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds

C.
Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%

**PROGRAM NOTE**
This is day one of a new cycle. If you have friends that want to come on board, now is the time to do it. Please, please post your results. I read them every day and they truly do make a difference to me.

For those of you who have been following for more than a year, this new cycle is built around a progression we have used very successfully before. There will be some changes made to some of the conditioning sessions and general structure, but the strength progressions might look familiar. Don’t worry, your body will adapt and progress just fine whether you did it a year ago or not.

Finally, you will all have noticed one MAJOR difference to the programming…the optional A.M./Additional Session. I will state this bluntly…the running efforts for the vast majority of this group are abysmal. Since I started coaching competitive CrossFit athletes, there has been a huge shift from athletes who had great work capacity and poor strength to what we find now, where many of our most competitive athletes have adequate strength and some major deficits when it comes to monostructural/cyclical work capacity. Accordingly, on Monday, Wednesday and Saturday I will post an optional track/running session from which I believe many of you will benefit. Don’t stress yourself out if you can’t work it into your schedule, and don’t feel the need to add it in if you are confident in your running efforts. But if you know your running is poor, or that your conditioning in general could use some extra work in the off-season, this is a good option for you. Post questions to comments and I will try to devote a bit of my time on Monday to answering them (the reasonable ones at least) to the best of my ability.

A.
For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

9/50/170

B.
Five rounds for time of:
10 Thrusters (135/95 lb.)
20 Pull-Ups
Run 400 Meters

Time: 20-25 minutes ish

UB Thrusters, PU's supinated w/alternating technique.  Run's slow, very hot day, started cramping on run 3.  Only ate eggs for breakfast this morning, no carbs.  Bad fuel choices but ate well post WOD.   

*** Day 1 of 8 week shoulder reprogramming and gymnastics technique. Will be tracking shoulder progress daily.  Will also be using heat treatment daily.

A. x3 sets
S CU/PU/T2B

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
*Set 3 – 155-165/105-115 lbs
*Set 4 – 175-195/115-135 lbs

Done @ max weights

C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Done w/Ring MU's and 6" parallettes in under 30 min.  

Spoke with Carl Paoli today and we're going to be try and reset/relearn some things over the next several months with his help.  Wonderful guy and he may just have the key to fixing my shoulder.  

 

9/20/2013 - Shoulder rehab and focus weaknesses begins now from Brent Maier on Vimeo.

A: x8 Weighted Hill Runs

Done

B: 10 min tabata pushup to elbow positions

7,5,5,5,5,5,5,5,5,5

Need rest day.  Shoulder hurting, need to back off before Mondays new 6 week cycle.  I'm going to be talking with Carl Paoli the crossfit gymnastics guru about my shoulder and training on Friday.  Also going to be giving crossover symmetry a try here in a few weeks as well.  Looking forward at trying to lick this serious issue.  It's not a good thing when you go into every workout wondering how your going to complete it because of the pain before the workout even starts.  It's mind boggling and so frustrating when you can't seem to fix a problem with yourself.  Massive amounts of time off is not an option here.  I've got to learn to work around it until it heals. 

For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

Row #1: 7:16 - took it easy on this in fear of the chipper.
Metcon: 3 MU's left at 10:00
Row #2: Skipped, had to run to kids sporting event.

My arms still don't straighten from that workout we did last week with 80 C2B's. It's amazing I was able to even do this workout. Felt legs a little on the row but wasn't bad. I lost my hip drive on the last set of 10 mu's. I"m not sure if it was fatigue or if the burpees took it out of me. Dips were rough as well.

This is the end of the last cycle.  BS 405#, Snatch 250#, FS 363#, Clean 335# PR's. New cycle starts Monday.

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

195# - shoulder very sore today, stopped here.

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

315, 325, 335#

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

27 rounds + 1 clean

Stuck to clean singles majority of the time to save shoulders. 

Stopped up at FRCF for the Open and met the owner of Crossover Symmetry.  Looking to include this in my training program in hopes it will take care of impingement.  Not to mention I was informed I was on the Pro Division Roster and everyone was asking why I wasn't competing.  :)  I tried to register months ago but  it said it was all sold out.  In hindsight I'm glad I didn't have a 2.5 hour ruck sack march along with 3 days of competition WOD's.

Shoulder smoked from the the workout yesterday and the Symmetry routine I did at the open. 

A: Muscle Snatch 1x5

155#

B: Heavy Snatch 

205# - Power

C: 

“CLB”
For time:
40 Chest-to-Bar Pull-Ups - 1:22
30 Handstand Push-Ups - 2:44
20 Snatches (175/115 lb) - 6:32
30 Handstand Push-Ups - 4:34
40 Chest-to-Bar Pull-Ups - 2:42

Time: 17:54

Snatches were a shock after finishing the first 70 reps of this workout.  Pretty uncomfortable workout.  Not cardio wise, just strength and focus on technique under fatigue.  I can't say this was a fun one and certainly does not play to my strengths with the HSPU's in there.

A. Press Cluster @ 12X2; 2.2.2.2 x 4; rest 4 min - 10 sec b/t reps

95, 105, 115, 125# - kept these light, they really hurt shoulder

B. PC x 1/TnG power jerk x 3 - emom - 55% 1RM - work on positioning and breathing - 6 min 

165#

+ 

for time:
5 TGU/arm - 2pd
10 wall walks
5 TGU/arm - 2pd
20 T2B
5 TGU/arm - 2pd
30 burpees - jump to 6" above reach
5 TGU/arm - 2pd
40 ghd sit ups

Time: 27:28 - tough, shoulders were weak but held on. 

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

155# - very snappy, solid.

B.
Take 20 minutes to today’s 1-RM Snatch

250# - PR, solid!  *** Strongest snatch and stability in arms and core in a long time.  

C.
Take 20 minutes to today’s 1-RM Clean & Jerk

275# - technique started to get spotty here so stopped and hit a few here, then called it.

D.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

320x3, 340x2, 360x1, 340x3, 360x2, 380(x), 330x6

Failed my 380 so added 10# to my last set of 6 as a penalty.  Solid final set of 6.  

E:
75 T2B for time; must perform 50 UB DU penalty on each break.

Time: 8:16
T2B: 26, 16, 11, 10, 12 - Should have held on a little longer on round 1.  Last rounds were tough. 
DU's: 4 sets of 50 with no misses. 

A.
Six sets of:
Clean x 1 rep @ 90-95%
Rest 2 minutes

285, 285, 300x4

B.
Three sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed

315#

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

280x4, 320x3, 360x2 (x6 times)

D.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes

Skipped, no time. 

A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 50 reps
Sotts Press x 5 reps
(click here for a celebrity Sotts Press video)

Done

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

135# - kept this light

C.
Take 20 minutes to today’s 1-RM Split Jerk

Worked up to 255#

D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 – 5/3 Muscle-Ups
Minute 2 – 10/6 Strict Handstand Push-Ups
Minute 3 – 15 Kettlebell Swings (32/24 kg)
You’ll hit each of these stations 6 times.

5,5,5,5,5,5 - First set was the only one UB, the others were mixed but within the minute.
10, 10, 8, 6, 6, 6 - Started kipping after 16th rep on.
15, 15, 15, 15, 15, 15

HSPU's took most of my time because I used the full minute on them as they got tough. KBS didn't leave much rest before MU's, rinse and repeat. This one pretty much turned into a grind from station to station with little rest between. Tough.

I don't think part D was in my prescription from doc when he said to lay off shoulder for 6 weeks. I didn't seem to hurt it anymore than it already is. Paying real close attention to warmups and pre-treatment on a wod like this. New foam mattress coming tomorrow as well, the body is going to love it!

A:
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

300x3, 315x2, 335x1, 315x3, 335x2, 355x1, 300x6

Tried to go up 10kg for a new max but it was too big of a jump. Backed it down to 5kg and failed. I was smoked at that point. 

B: 
3 rds for time @ 90%: 
yoke heavy 50 m 
10 burpee over 30" box

9:50 w/400# Rogue Yoke w/25m turnaround

+ 

10 min @ 80%: 
run 200 m 
row 200 m 
AD .35 miles

3 + 125m run

rest 5 min

10 min @ 80%: 
15 WB's 
10 T2B 
5 ring dips

7 rounds - forgot to do ring dips.  :(

rest 5 min

10 min @ 80%: 
25 DU's 
3 MU's 
6 HPS - 135#

4 + 25 du's

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

95 all sets

B.
Every minute on the minute for 10 minutes:
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

145, 170, 180, 190, 205, 215, 225x, 225x, 225

Snatching at these increments on the minute wasn't going to happen for me. Feeling weak tonight anyway but at least tried. Once I hit 205, I was thinking, no way. Backed it down with a little more rest just to hit 225 before I called it quits.

C.
Every minute on the minute for 10 minutes:
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+

Wasn't even going to try OTM on this so worked up to 225 and focused on jerk technique.

D.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

285x4, 300x3, 315x4, 300x4, 315x3, 335x2, 285x6 - tough

MRI was clean for the most part. Told me to rest the shoulders. He thinks my pain is coming from the upper sub-scapular area where it ties in to the shoulder. No surgery and nothing serious is good... Pain and discomfort is bad. I guess I'll take it.

A.
Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

285, 285, 285, 285, 290, 290, 295, 305 - The last set was easier than the previous 2. Mentally I must have done something different on the last set.

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Based on an older 400 PR.
300x4, 300x3, 320x3, 340x2, 370x1 (strong), 320x10

If I could have held it together a little tighter from 6+ w/better efficiency and concentration between reps, it would have bought me few more reps. 

C.

Three sets not for time:
x5 PHSPU - 6"
x5 C2B kipping pullups
x10 OH Lunges w/45# plate
x15 20" box overs
Rest 2 minutes

Done

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

Worked up to 165#

B.
PP: Work up to heavy triplet

185#

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.

PU's: 75, 75, 75, 55, 65, 65, 55, 55 - all triples
RD: Most of them strict, tough

D.
10 min @ 80%:
AD 20 cals
row 250 m
25 DU's

4 rounds + 20 cals

+rest 5 min

10 min @ 80%:
10 GHD SU
3 wall walks
10 WB's

5 rounds

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

135, 155, 170, 180, 195, 205, 205, 205, 205, 210# - doubles got tough in the last 3 sets.

B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed

Done @ 255#

C.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
No tempo prescription here. The first few sets, or even the first session, might feel a little odd when you transition back from tempo work, but it shouldn’t take you long to regain your normal squatting rhythm and enjoy the strength you developed during the tempo squat phase.

4) 285, 300
3) 300, 320
2) 320, 335 (x1) - Failed at the sticking point on 2nd rep and gave up.
6) 285

FS's were rough on me today. That was a lot of weight and a lot of reps. I felt myself wanting to descend slowly but had to keep reminding myself to move. Back was pretty tight going into the last 3/2/6. 

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar

7 rounds + 5 HPC + 5 T2B

Arms are fried because of this one. T2B aren't real great so that didn't help my grip any having to hang longer than necessary. A little more aggression early on would have bought me the time needed to finish my 8th round.

Two sets for time:
10/8 Muscle-Ups
15 Snatches (135/95 lb.)
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots (30/20 lb.)
35 Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 8 minutes

11:02, 12:47 

A. PC – 1.1 emom – 72% – 10 min

220# 

B. PC x 1/SJ x 1 – 70% – 10 min

210#

C. PP Cluster from rack – 2.2.2 x 4; rest 4 min – 10 sec b/t reps

205# - This was sketchy on shoulder and got interrupted so shut this down after set 1.

D. 30 sec max reps – DB push press – 45#/h; rest 30 sec x 4

Done w/controlled minor pushes

E:
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes

110, 115, 120, 120, 127.5kg (280#) - Tougher on me today than last week.

Cool Down:

x15 burpees OTM for 3m 

EMOM – 12 min:
FW – 20 sec with heavy DB – odd 100#
Wall Walk x 3 – even

Done

Rest a few:

for time:
10 burpee muscle ups
5 wall walks
5 sets of 50 unb DU’s
5 wall walks
10 burpee muscle ups

12:40

Rest a few:

EMOM – 10 min
AD 8 sec max – odd
RC from ass leg less – even

x2 of the rope climbs from ass I got to the 15' mark.  I fell short about 4ft the next 3 rounds.

Rest:

Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)! 
Last week: 295, 315, 335, 315, 335, 355# 

300, 320, 340, 320, 340, 360# - Tough today 

A:
25 DU’s AFAP
Row 200 m @ 95% effort
rest walk 90 sec x 8

34.2, 34.2, 34.8, 35.4, 35.6, 35.9, 36.5, 36.9 

B:
EMOM – 12 min
odd – HSC – 185# x 3
even – parallette HSPU in 20s

odd: done
even: 5's

C.
40 TGU not for time – 1.5 pd

Done 

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

A: Based on 242#
120, 145, 170, 190, 205# - Much easier than last week. Heavy but solid.

B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

B: 225, 255, 275#

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C: 255, 255, 255, 265, 280# - strict tempo, all 4's.

D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups

9:46
Part D was too much like my 6th workout at the games this year. I didn't want to go there tonight but got through it. Not real heavy but can get a little mental once you clear the hump.

 

A.
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

Runs: 6:52, 7:23, 7:26 - Ran on hilly 400m out/back/out/back. Not comparative to track times but effort in relation to drop-off should be similar.

Finally had my MRI yesterday. Looking forward to see what they have to say about it in a week or so. Shoulder was sore so skipped yesterdays WOD.

A.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.

195, 205, 215, 225, 235, 245, 255, 265, 275, 285# - last one was pushing it. tough

B.
Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

285, 305, 325#

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

295, 315, 335, 315, 335, 355#

D.
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

2:40 - drooling like a madman on the burpees today, this one was a smoker.

A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 3-4 reps of 10 second holds
V-Up x 10-12 reps

Done

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

180, 210, 240, 260#

C.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
Please adhere strictly to the 30 second rest periods.

Ring dips had to be broken up going strict and maintaining temp.  Very difficult.  C2B strict are next to impossible but tried.  I got 1 out of all the sets without any kip.  This combination was a circus act.

D.
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (24kg/16kg)
100 Double-Unders

Shut this down after 25 pull-ups.  Arms smoked from the 5 round workout we did several days ago.  Decided to do 100 DU's and shut it down. 

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

1) 120#
2) 145#
3) 170#
4) 195#
5) 205#

B.
Three sets of:
Banded Speed Pulls w/red band x 8

135, 135, 185# 

C.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

245, 245, 245, 255, 265# - All set of 5, solid reps, strict tempo

D.
For Max Calories:
5 Minutes of AirDyne

157 cals 

A.
Three sets, not for time, of:
Toes to Bar x 15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 3 reps

Done: UB

B.
Five sets for times of:
Run 400 meters
12 Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
Rest 4 minutes

HSPU/C2B UB all rounds
1) 3:20
2) 3:37
3) 3:53
4) 3:58
5) 4:33 - fell off a cliff on the KBS. Broke them up into 4 sets on the last round and it cut into time quite a bit.

Didn't fuel properly for the demands of this WOD. Poor planning on my part and lost a little focus on the final round. This one looks a little easier on paper.

Missed MRI because of work crisis that kept me busy all day the day of. Rescheduled for next week so I figure I might as well push the shoulder a bit in hopes the MRI will reveal a little more information. Felt good except after I jumped down from the MU's.

 

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

115, 125, 135

B.
Take 15 minutes to build to a “heavy” Snatch
“Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

230 - felt weak, no pop

C.
Take 15 minutes to build to a “heavy” Clean & Jerk

280

D.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
(Do not exceed max load used on Monday, but try to use that load for all sets.)
Again…please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

205, 225, 235, 245 - all solid reps

 

A.
Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean
Please drop the weight after the high hang clean, then reset and clean.

175, 185, 195, 215, 225, 235, 245, 255, 275, 285#

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

300, 320, 340, 320, 340, 360

C.
Two sets of:
Halting Clean Deadlift x 3 reps @ 4121
Rest as needed
Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

Skipped

D.
For time:
Row 500 Meters
25 Burpees Over the Erg
100 Double-Unders
25 Burpees Over the Erg
Row 500 Meters

7:52 - stand and jump over

Nice to start lifting heavier again. MRI on shoulder tomorrow to see what is behind the shoulder impingement plaguing me for a year now. Tweaking workouts a bit for weaknesses so will not be posting those days.

 

A: 3 rounds not for timee:
Pullups: 12
Pushups/Scapula: 12
DU: 45

Done

B:  Jerk Balance; 3 x 3

50, 60, 70
 
C. Clean and Jerk - 1 emom - 60% 1RM - 5 minutes

80kg

D. Clean and Jerk - 1 emom - 70% 1RM - 4 minutes

95kg

E1. RDL @ 4011; 4-5 x 3; rest 2 min

80, 95, 110kg

E2. Ring Dips Static; rest 2 min

10, 11, 12 

A. emom - Squat Clean x 2 - 65% 1RM + 2 pHSPU - 8 min

205# - done

B. FS @ 30X1; 3-4 tough x 5; rest 20 sec

205, 225, 245, 265(bs), 285#(bs)

C.
Three sets of:
7 Pendlay Rows
14 Alternating Reverse Lunges with 32/24 kg KBs
21 GHD Sit-Ups
Run 400 Meters
Rest 3 minutes

135, 155, 175# - pendlay rows 

A.
For time:
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test

Time: 15:16 

B.
Ice bath and easy stretching.

One week since the games and working back into it.  Staying away from overhead movements until MRI on August 8th.

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1 - 48"
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps - 50's
Handstand Walk x 10-15 Meters - Subbed x10 T2B

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

Worked up to 350#, no power.  Feel weak.  50# under my PR.

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk - Skipped

Took home the Crossfit Games 2013 Bronze Medal in 40's division this year at the games.  I will be summing up my thoughts on the competition when I get some time.

A. Power Clean - build to a tough single quickly (not a 1RM - just fast)

285# - Jerked it up to 225#.  Wanted to see how shoulder felt under a little load.

B. 10 Burpees AFAP; rest walk 2mins; 4 sets

16 seconds average for 10 jumping burpees.  Very fast for all sets.

C. Row 25sec @ 100%; rest 3mins; 4 sets

Meters: 162, 162, 167 (1:14m pace), 159

Rower set to intervals.  Meters are not rolling.  They stopped calculating at :25 seconds.  These took a lot out of me today but were strong.

D. Mobility - Cool down

Done 

AM:
Row 500m @ 1:45;
Easy AD for 90s;
x5 sets

Rows: 1:43 avg all rounds
AD: 33 calories every 90s

Did this workout high noon out on driveway. 

PM: For Time
Row 750m
50 WB
Row 500m
50 WB
Row 250m

Time: 9:00

All WB were unbroken. Feel great!

AM:

Airdyne
5min Warm Up @ Z1 - 91 calories
+
x10 sets - 266 calories on this, wow
30 sec @ 85% - Held 90-95 RPM's
30 sec @ 50% - Held 70-72 RPM's
+
5min Warm Down - 84 calories

Did this one in the high noon sun.  Happy with the results here on this.  If I were to push that baby a little harder, 300 is right around the corner!

PM:

A. Build to a heavy single in the hang squat snatch

215# - Solid tonight, no issues.  Stopped at a heavy but safe number today.  Had massage therapist work shoulders prior to the PM session tonight again.   

+

For time: Burpees done with jump & clap
50 double unders 
10 burpees 
40 double unders 
10 burpees 
30 double unders 
10 burpees 
20 double unders 
10 burpees 
10 double unders 
10 burpees

Time: 3:45 - One accidental trip at 12 on the set of 30.  Focus, not fatigue.  Burpees were snappy all the way to the end. 

AM: For Time @ 90%

60 Toes to Bar
* Every time you break must run 400m

Time: 7:07 - I am feeling great.  I broke my T2B into 4 sets with x3 400m runs with avg pace of (1:30-1:40).  I grabbed Bill to run with me fresh on the last run and he pushed me to fairly uncomfortable pace.  I think this was a good 90% effort and happy with it considering T2B isn't my forte.  i MAY have been able to do this in 3 sets if I hung on the bar a bit longer in round 1 and 2 but it would have required 100% effort to make that happen. 

PM:  For Time

35 HSPU - 2:24
10 Tire Flips - :47
30 Thrusters @ 115# - 2:02
10 Tire Flips - :55
25 Pullups  - 1:17

Time: 7:27 - HSPU's were not too bad tonight but wish I could have shaved off one break.  Did 20 out of the gate.  Thrusters got a little spicy.  PU's were broken but fast.  25m run to/from tires.

Shoulder Impingement Update, this morning is the best it has felt in the last 12 months since this impingement started happening.  No idea what variables are at play here but I'm listing them here for review at a later date.

- Cortizone Shot: 4 days ago (I rested the day of and thrashed the shoulder pretty hard the next 2 days)  The shot didn't seem to help much up to this morning.
- Deep tissue message: 1 day ago (full body deep tissue message)  Never had one of these before but I am willing to give anything a try and wanted to provide as much recovery potential for my muscles and tendons over the next week.  I had a small hope that something magical would happen with the shoulder.
- Pre-bed supplements: 600mg motrin & 1 fish oil capsule (I rarely take motrin but wanted to hit shoulder with night time NSAID to assist the shot/massage)
- Bedtime: Sleeping on my back as opposed to a crunched up fetal position where your shoulders roll forward and sit in a position that may aggregate the issue.  This is just experimental but can't hurt.
- Small change on warmup over the last few weeks:  Added Jared Enderton barbell warmup which is good on the shoulders.
- Marcus Coaching w/emphasis on dips/pullups/shoulder strength.  This is a progressive thing as of the last 4 months.  It doesn't explain why I feel so great today but why the shoulder hurt so bad a few days ago.  The foundation here is worth considering though for the healing process to build on so it is worth mentioning.

3min AMRAP @ 90%
10 Thrusters 95
10 Pull UPs

4 Rounds - good 90% effort, felt good. 

rest 10mins

3 min amrap @95%
10 kbs 2 pood
10 wall balls
10 burpees

2 Rounds + 7 KBS - felt good but it started to get spicy starting the 3rd round.

rest 10mins

3 min amrap @100%
10 toes to bar
10 power snatch 95#
10 box jumps 24"

2 Rounds + 7 T2B

Would have finished T2B but had to drop before I could finish the set.  Wasn't real coordinated on the box jumps.  Should have worn tennis shoes for this but forgot them at home and only had lifting shoes. 

Fun little session today.  I was actually excited to hit this one today.  I felt recharged with only 10m rest here hitting these with an incrementing level of effort.   

AM.
12min Clock - build to a 1RM in Strict Press and Weighted Chin up
(for chin up you can only use 45, 35, 25lb plates, press you can use any plates you want)

Press: 175# - Put on 180# and was worried about shoulder.  Still a sore from shot and was mentally afraid of snapping something with no dip/drive here.  My strict press hasn't grown much over the past few years.  

WChinUp: 115# from full hang.  This has improved over time and actually felt good today.  I think I could have gotten 120# today but wasn't going to redline shoulder today.

rest 5min exactly

30 Clean and Jerks for Time @ 185#

Time: 7:56 - I have no benchmark on this but this won't cut it.  Contemplated hitting it hard out of the gate and hanging on but decided to keep a steady pace to see how shoulder responded. 

+1:10 hour rest.  Low energy leading into the noon WOD.  Ate some sweet potatoes and 2:1 shake.  Felt better half way through the run on the noon WOD.

Noon (in heat): 90+ degree's in sun
Run 1 Mile
50 KBS 53lbs - UB
40 HR Push Ups
30 KBS 70lbs - Broke these up strategically.  Started to feel triceps on this set.
20 HR Push Ups
10 KBS 88lbs - Used 90# KB: UB

Time: 14:54 - Run was around 7m & hilly.  Started KB at 7:15.  I had energy issues after WOD one, wasn't sure if it was the breakfast or what.  I've got to cut eggs out of my morning workout routine.  They don't set with me well.  

Corizone shot in bursa this morning.  Arm a little numb and achy post shot.  Scheduled for a 1.5 hour sports massage on Monday my next rest day.  MRI scheduled for after the games.  Ultrasound review shows no fluid or obvious tears but the MRI should expose what is causing the impingement pain during the transition to overhead.  

Feeling good after the last few days.  Intensity and effort improved the last few days.  Abs are pretty sore from the GHD WOD a few days ago.  We'll have to keep the abs primed this week Marcus. 

AM.
6 Rounds @ 90%
5 Power Snatch 155#
30 Double Unders

Time: 7:18 - Feet got a little crampy the last 2 rounds.  Breathing kicked up but was under control.  Snatches were not much of a problem.  Fun lunchtime workout.  Tripped 3 times total on DU's.

PM.
30-20-10
KBS 80#
Double Unders
Ring Dips
Double Unders

Time: 7:07 - All KB unbroken and full extension.  Wanted to break on 20's but held on.  DU's were mostly unbroken except for one of the 10's which cost me a sub 7 time.  Ring dips got pretty tough and had to just chip away at them.  Happy with the result on this.

Based on my 90% AM effort and tonights PM and how I feel post workouts, I feel I'm peaked now.  I hope were not early mentally and physically.  I haven't squatted or lifted realy heavy lately other than the cleans last week which felt good.  For some reason the 30 thrusters @ 135# the other day didn't feel real good and not exactly sure why.

Spoke with Jared Enderton competing here soon USAW Nationals and he thinks it is a good idea and has felt great since his massage earlier this week.  Today I feel redeemed from my pathetic performance a few days ago.

AM.
For Time @ 90%
40 Calorie Row
40 T2B
30 Calories Row
40 GHD Sit Ups
20 Calorie Row

Time: 8:34 - 90c of rowing resulted in (1:38 avg pace, 3:31 total time, 1070 meters)  I felt the GHD situps after the row and T2B.  The last 12 T2B slowed me down a little bit.

PM.
5 Rounds for Time
3 Power Cleans 225#
10 Push Ups
10 Burpee Box Jumps 24"

Time: 7:44 - First 3/2+1 PC's were TnG then started singles.  No breaks, stood at top of box.  Need a few pauses on the last few rounds of pushups.  PC's got spicey but was moving along!  Raced a few others on this one and got a round lead on it.  I felt redemption from yesterday.  Give me someone to chase, I could have been faster.

I'm going to say this now.  I've got a lot of pent up energy after the workouts and I'm not hitting these with everything I have.  I need to man up and get on it.  I can't save it all for game day and expect to be my best.  Sick in the AM is not an excuse but I should have gotten to at least 20 135# thrusters.  I want a rematch of the PM.

AM.
For Time @ 90%
Airdyne 120 Cals - Finished in 4:20
50 Pull Ups - Finished in 1:45 while having to drop because of stomach cramps.
50 Wall Balls - Cramps continued but finished

Time: 8:43 - Had stomach issues during this WOD from breakfast or something.  Hit me during the pull-ups and wallball.

PM
For Time
Run 400m
30 Thrusters 135#
Run 400m

Time:  7:17 - Runs were a little longer than 400m not to mention the first run was about 700m by mistake.  I missed the 400m marker and kept running. 

Checking this one off as a bad day.  Now pull it together! 

For Time
Run 800m
4 Rope Climbs 20'
50m Prowler Push Grinder
3 Rope Climbs 20'
50m Prowler Push Grinder
2 Rope Climbs 20'
50m Prowler Push Grinder
1 Rope Climb 20'
Run 800m

Time: 18:08

The first 800 was done around 3:15 or so.  After the first 4 rope climbs I realized I had the shin guard on the wrong leg.  Had to spend about :45-1:15 seconds swapping the shinguard to the bloody shin.  Prowler was 3 45# plates on rubber.  The entire 50m was a slow grinder for sure.  The taller rope climbs made a difference with the additional pull that was required.   

Today is my 42nd birthday! 

AM. 
A. Clean Gauntlet from 2012 Games; Same standard, on the 30sec

315# - Changed my own weight.  Started to fall behind getting weight for 325# and decided to call it.  315# has never been easier.  I'm capable of 325-335# but didnt want to push it today. 

+

3 Rounds
7 Power Snatch 155
14 Pistol Alternating

Time: 3:42 - Fun WOD.  The first round of snatches felt light.  Take away the legs and round 2 got a little more difficult.

PM For Time
Run 400m
25 Pull Ups
Row 400m
25 Toes 2 Bar
Run 400m
25 Pull Ups

Time: 7:46 with hilly 400's.  First run was about 1:35 and first round of pullups were done at 2:11.  Second run was around 1:45. 

AM. 20min Run Zone 1
*Pick up speed on last 30sec of each 4min.

Ran 2.58 miles in 20 min during peak heat of the day at 91 degrees.  Held an average pace of a 7:50 mile and kicked it up to about a 6 on the 30 seconds.  I ran this on a track to get used to feeling this pace on level ground and getting used to the track environment.  I know beyond a shadow of a doubt we will have runs this year at the crossfit games.

PM.
A. Axel Clean and Jerk; Build to a tough single fast

Worked up to 200#, went up easy.  Dont' have narrow plates and 2 45# plates is all that would fit on the fat bar so stopped there.

+

15-12-9 for time
Tire Flips
Burpees

Time: 4:53 - Tire flips in rain, ran in side for burpees.  Jumped forward onto plate for burpees.

+

6-5-4-3-2-1 for time
Stone to shoulder 125ish
Muscle Up

Time: 5:45 - Blow out on this one and you are in trouble.  Having never done this combination before, I'm happy with the outcome. 

AM. 5k Row Easy

Done @ 2:01 avg 500m pace

PM.
30 Squat Cleans @ 185# - all singles

Time: 5:15 

rest 2mins

For Time
50 Wall balls - 1:49
40 KBS 70 - 2:21
30 T2B - 2:10
20 HSPU - 2:15

Time: 8:36

Feet fell off the wall after first HSPU rep.  It cost me some reps at the beginning. I had to break my last 3 up into a 2/1 so that mistake on the first rep cost me probably 30 seconds here.  My hands were too close to the wall when I began.  Purposely paced the WB and KBS into tough but manageable sets to help save arms.   

AM. AD 25mins Zone 1
*Get off every 5mins and HS walk 5-10m + 10 Air Squats

1) 88 cals
2) 97 cals
3) 101 cals
4) 99 cals
5) 108 cals

Hand stand walks were sketchy again.  Had one good run, the others were spotty.  Air squats were neither painful or affected my ability to jump back on AD.  Focused on deep full squats though. 

PM.
5 Sets @ 100%
5 Power Snatch TnG @ 135# (fast)
25sec AD
rest 6mins

1) 35 cals
2) 30 cals
3) 20 cals
4) 24 cals
5) 25 cals

AD took it out of me on this.  I know AD sprints are intense but they suck the life out of me.  I had someone else run a 25 sec sprint fresh to see how my cals compare and their run was 25 calories.  I was moving on rounds 1-2 and had a crash on 3.  Regained my drive on 4-5 because I spent the next 3 minutes leading into the next round pedaling on AD. I think that had something to do with it anyway.

For Time:

3 Rounds
50 Double Unders
10 OHS 115
+
3 Rounds
10 HSPU
30m Prowler Push Tough
+
3 Rounds
15 Wall Balls
15 Box Jumps 24"

Time: 15:44

Tried to pace the first couplet without blowing out shoulders.  DU's were all unbroken except for a few trips getting started.  HSPU's were difficult after part A.  Prowler was a grind on those rubber mats.  BJ's were difficult to TnG. Video contains the 4th set of stone to shoulder and todays multi-couplet to review areas for improvement. 

Road to the Games 2013: 6/27-30/2013 from Brent Maier on Vimeo.

AM.
A. Power Snatch + Squat Snatch; 6 sets; rest 2mins

155, 165, 175, 185, 195, 205#

Easiest 205# power snatch I've ever pulled.  Caught with almost no dip.

+

15-12-9
Thrusters 115
C2B Pull Ups

Time: 3:23
Not sure what to think about this.  First round of 15's were unbroken. 6/6, 5/4 on thrusters.  Pullups were partitioned as needed.  C2B's got tough on this one.  Seems like such a small number that they shouldn't have been a problem.  hmm.

PM.
For Time
2000m Row
50 Toes to Bar
50 Clean and Jerks 95#

Time: 15:59

Deceptive little WOD.  Chased the clock on the last 10 C&J.  Held 1:43.7 avg pace for the 2k.  T2B were a grind and C&J were more difficult than anticipated.  Did the first 10 and had to start breaking them up into smaller sets.  Arms were smoked.  I did this one at 9:00pm here.  Started at 8:00pm but rower bungee broke so had to spend 20 minutes fixing rower.  Back was smoked from the odd position I was in when fixing the rower and was cold when I got it fixed and had to restart.  At that point it was more like a 3, 2, 1, no time for warmup gotta get this thing done.

AM. Run 25mins Fasted out of bed

7:00 am - Ran hilly 2.4 miles

PM.
A. Bear Complex - EMOM x 12 mins (warm up to a weight that feels about 80% effort for this complex)
*perform as squat clean, jerk, back squat, jerk

185# - not good lowing weight to back.  That is the biggest factor on this complex but 185 was manageable without being easy.  It was good to get practice split jerking from the back today.  

B. 10 Stone to Shoulder for Time; rest 3mins; 4 sets

150# stone for all sets.  Averaged 52-58 seconds per set of 10.  Was going to use a 115# stone for the first set but decided to keep it heavy.  I don't think I'm real efficient at this but it's efficient enough to get the job done.

C. 6 Rounds for Time
5 Tire Flips Heavy
5 Burpees through tire

Time: 5:18
Tire wasn't what I consider too heavy.  Took a few seconds to flip and land for another lift.  Burpees on concrete so there was no knee action.  Jumps were the worst part here as you don't want to miss jumping in and out of a tire.   Fun wrap it up wod.

Worked with Jared Enderton OTC lifter on some mobility and warmup drill refinement for oly lifts.  Very good tweaks to what I was already doing.  Simple and effective!  I love it!  It's my wifes birthday today so we're goign to celebrate this evening.  Tomorrow is Friday!  Life is good! 

AM.
Row 500m @ 1:45
Jump rope 90sec
5 sets

Did this AM WOD at high noon out in the sun on a 95 degree day.  Wanted to get used to working out in the hot sun.  Felt great after this session actually!
Row: End times were 1:41-1:43 avg
Single unders: started at less that 50 the first round but was up to 160 by the last round.  Started to get the hang of it.

PM.
3 Rounds not for time
5-8 Unborken Muscle Ups
14 Alternating Pistols
10m HS Walk

Done: MU's (8/5/5), Pistols (easy), HSwalk (all broken today, balance was off)

+

EMOM x 14 mins
Odd - 6 Deadlifts @ 275
Even - 6 Close Grip Bench Press @ 185

Done: DL and BP felt a little heavy the last 2 rounds.

+

80 KB Snatches (alt every 5 reps) @ 70# for time

Time: 6:42
Taped my hands on this but everything ripped off at 30 and hands were about to implode.  Had to run and grab gloves I brought today just as a backup in case something like this happened.  A little slippery but chauked them up and they protected hands enough to get through the WOD without any tears.  Just tried to focus on my sets x5 per arm. Not real happy with that time but wasn't sure what to expect considering I haven't snatched a 2pd kb in a long time.      

AM.
AD 10mins Z!
+
AD 30sec @ 85%
AD 30sec @ 50%
x 20

Done: 60 / 80 rpm avg @ lvl 3

PM
A. Hang Clean x 2 reps; build to a max for day

185, 215, 235, 265, 285, 305# - All solid

+

5 Sets @ 100%
6 TnG Power Clean and Jerks
30sec Airdyne
rest 6mins

1) 155, 35 cals
2) 165, 30
3) 185, 21
4) 175, 21
5) 185, 19

These felt heavy and push jerks are not a strength of mine.  First 2 rounds very easy,  Not happy with these really.  These efforts took a lot out of me. 

 

AM:
For Time
100 Thrusters 95#
100 Pull Ups
100 Burpees
100 Double Unders
30min Time Cap

Time: 26:46
Thrusters: 7:50 - paced these but got uncomfortable at 60.
Pullups: 6:00 - paced, last 15 got difficult.
Burpees: Didn't record splits on this but burpee's were uncomfortable
DU's: shoelace came untied and more trips on startup here.  Poor warmup on these and planning on my part to get these where they should have been.  Done in 20's.

PM:
1.5 hour mountain bike ride in the mountains with my boy! 

AM.
A. Power Clean and Jerk; 2 Reps on the Minute at 75% 1RM; 10 sets

225# - Felt heavy but managable

B. Squat Clean from high blocks; build up to a heavy single

275# - I had bar set very high.  I started in my 3rd pull.  275# was a low catch but held on and called it there.

+
For Time
30 Power Snatch 135#

Time: 1:52
Previous times: 16:12 (7/2007), 9:53 (9/2008), 3:18 (1/2010)

PM
For Time
1 Mile
50 Ring Dips
50 DB Snatches 70# (alternating)

Time: 14:35
Run: 7:45 (Hilly run with GPS watch)
Ring: 2:00
DB: 4:50 

DB snatches were not bad.  Pulled the belt off on the last 20 to help breath and didn't have any affect on lifting the weight.  Did this in front yard facing window so focused on meeting full extension on my left arm with the shotty shoulder.  I got the hang of this about 20 reps in.  

 

Rest Day:

Focusing a little more on recovery than normal and upping carbs to account for increased workload.  Arms and hands are a little tender from all the pulling but feel good.  I felt a little beat up going into yesterdays PM knowing I had Bar Muscle ups but set escuses aside.  I'm surprised at how well the shoulders & arms have held up with all of the HSPU and upper body we've been doing.  I'm keeping a close eye on how the body is feeling right now.  I've come to far to injure myself now or limit my potential because I close to play it too safe during this critical time of training.  Full effort is all I know.

AM. Run 20mins Fasted out of bed

Ran 2.25 miles in a hilly area.  Pace was average 8:30-10 min 1 mile pace.  Couldn't hit this out of bed so I did this just prior lunch hour today.  It was a hot one today.  Cardio was fine, legs got a little heavy on the extended uphill sections.

PM.
A. Barbell Complex - Power clean + Push Jerk + Back Squat + Behind the neck Split Jerk + OHS; EMOM (start at 155 and build up 5-10lbs on the minute until it gets tough) Just using this to warm up nervous system.

135, 145, 155, 165, 175# - Took it easy here

B. Tire Flip x 10; rest 2:30; 5 sets

Done:  Shortened rest to 1 min

+

5 Rounds for Time
Prowler Push 50m (grinder 25m down and back)
5 Bar Muscle Ups

Time: 9:53

All BMu's unbroken.  Prowler was grueling with 3 45# plates across rubber.  Had to break or thought I had to break the last 25m into 2 because of leg burn.  First 25m was ok to the turnaround point.  I had a few moments where I was concerned about hands tearing or straining something on BMu's but they were ok.  The big thing on these is setting your mind to doing one BEFORE you jump up to grab the bar.

+

10mins @ 90%
5-10-15-20 Shuttle Run
5 Stone to Shoulder (150#)
15 Hand Release Push Ups

Total: 4 rounds + (5-10-15-20 shuttle run)

The stone got heavy plus technique isn't solid.  Threw stone over shoulder and alternated to prevent brusing. 

AM.
10min AMRAP
Double Unders - every 25reps must complete 5 T2B

Total: 15 rounds, steady not a sprint.  felt good. 2 trips on du's

rest 5mins

8 Sets
Row 150m @ high tempo
walk to pull up bar and perfom 10 C2B
*walk back to rower and repeat

Done: C2B got rough.  Damper set to 5 and pulled 38+ SPM.
1) 10
2) 10
3) 10
4) 5/5
5) 5/5
6) 5/3/2
7) 4/2/2/2
8) 4/2/1/1/1  

PM.
5 Sets
10 Deadlifts 255#
12 HSPU
rest 30sec
Row 400m @ 1:40
rest 2mins

Done: All sets UB and held pace.

+

EMOM x 20
Odd - 6 KB Snatch/arm (53#)
Even - 1 Muscle Up + 10 Ring Dips

Sn: uncomfortable at the end of the day
MU/RD: The last 3 rounds on the dips were rough but UB.  Had to dig a little bit to finish the last 3 rounds on dips.  

Road to the Games 2013: 6/19/2013 from Brent Maier on Vimeo.

AM.
Airdyne 40mins
*every 5mins get off and perform 10 strict HSPU

1) 79 cals, 10 UB
2) 80, 10 UB
3) 88, 10 UB
4) 83, 10 UB
5) 83, 10 UB
6) 75, 6+2+2
7) 101, 6+3+1
8) 104, 6+2+1+1

Total Cals: 693
Total strict HSPU: 80

This got rough but happy to have gotten to round 6 before having to break up sets.  Round 6 I backed down the calories in hopes of getting another UB but didn't happen so I picked it up after that knowing that sleeping on the AD wasn't going to help the situation.   

PM
A. Hang Snatch - build to a max for the day

220#

Considering the AM, the shoulders didn't feel too bad during warmup.  Didn't push this too far knowing what the shoulders have been and will go through today.

B. Split Jerk from Blocks; 3-3-3-3; rest 90sec

205, 225, 235, 225#

This didn't feel real good tonight.  Backed down the last set instead of going up.  Something told me not to go up anymore on these today.  

+

5 Sets @ 100%
7 TnG Power Snatch Weight? (Start moderate and add per set)
30sec Airdyne
rest 6mins

1) 35 cals, 115#
2) 29 cals, 125#
3) 26 cals, 135#
4) 28 cals, 145#
5) 24 cals, 155#

The 155# pushed me to the edge today.  Good call Marcus!  I was smoked after this session.  My first round on AD was blazing. 

For Time:

4 Rounds
10 Burpee Up and Over (jerk block @ about 5-6")
3 Rope Climbs 15'
+
3 Rounds
15 Wall Balls
15 T2B
+
2 Rounds
15 Deadlifts @ 225#
5 Muscle Ups
+
400m Run
(pace, pace, pace, last 400m I want you to finish under control, no sprinting it in)

Time: 19:06

Tricky WOD.  Rope climbs would have been a little faster with good shoes.  Forgot my rope climbing shoes and only had a pair that is worn down to my foot.  At the top, I had to re-adjust feet so I didn't put a welt in the blade of my foot.  My weightlifting shoes would have shredded the gyms rope so I didn't wear them.   The WOD started to get uncomfortable going into the 2nd set of WB/T2B.  MU's were singles and more difficult than normal but no failures.  The whole WOD I was uncomfortably under control up through the end.  Fun fathers day WOD.

AM.
A. OHS (from rack); 2-2-2-2 (work at 80% effort - not maxes); rest 2mins

135, 165, 205, 225# - Felt heavy

B. EMOM; 3 TnG Squat Clean Thrusters; begin at 115# (add 10# per minute)

115, 125, 135, 145, 155, 165, 175, 185, 195# - Ran out of weight and was spent on the last set.  Called it.

+

For Time
1k Row
50 Thrusters 95#
30 C2B Pull Ups

Time: 8:54

Never done heavy Isabel before but happy with results.  Effort was 90-93%.  Split up my thrusters on purpose into smaller sets to help save some for C2B.  Chest to bar are considerably more taxing than regular chin ups.  I was surprised how difficult they felt after the thrusters.

PM:
For Time
800m Run
50 KBS 70#
50 Burpee Box Jumps 24"

Time: 11:36

It's 8:30 pm here when I did this wod and almost cut this one out to give shoulders a break before tomorrow.  No time for excuses.  Cara working today and was watching movie with kids when I decided I better get this thing done.  Took this one slow and steady tonight.   Hilly 800m.  Measured 400m and 800m from the house with a measuring wheel as my warmup.  :)

AM. Run 20mins Fasted out of bed

Done: Ran hilly areas for 30 min with my boy on his bike!  Great morning!  15m in it felt like I could run forever.  Started to get achy by the end.

PM.
A. KB Snactch Practice (from hang not floor); Sets of 5 unbroken, 10min (play with different weigths, heavy and cycle weights)

Done: Worked up to several sets of 70# with lighter rounds mixed in.

B. Stone to shoulder; EMOM x 2 reps (tough weight - 150ish); 10mins

Done: w/150# stone.  Up and over shoulder.  Smashed the back of my head into it with several minutes to go.  Created a weird cramp but kept going.  Alternated shoulders, wasn't bad.

+

For Time
5-4-3-2-1
Axel Clean and Jerk 160#
P-HSPU (6" deficit)

Time: 6:57

Failed my 2nd rep of the x2 round of HSPU.  Didn't extend so redid that rep.  Deficit was more like 8".  C&J was easy and not a problem at all.  Had about 50ft walk between stations today not by choice.  Jogged between them.

+

10mins @ 90%
50 Double Unders
5m HS Walk
10 Cals Rowing
5m HS Walk

Total: 4 Rounds + 50 du + 5m HS walk 

HS walks were sloppy today.   

AM.
Row 30mins Zone 1

Done @ lvl 2 - 6505m

PM.
EMOM x 20
Odd - 3 Deadlifts 315#
Even - 1 Muslce Up + 10 Ring dips

Done: easy

EMOM x 20
Odd - 12 Wall Ball 30#
Even - 10 T2B

WB: Didn't have 30# today so threw a 20# 14'
T2B: UB but difficult at end 

EMOM x20
Odd - 10 Burpees
Even - 40 Double Unders

Done: All DU's were unbroken, all sets. 

A1. Power Clean 1.1.1; 5 sets; rest 2:00

205, 225, 245, 265, 285x2 - The second 285# was rough.  Didn't have the will to try a 3rd in the cluster.

A2. Close Grip Bench Press; 2-2-2-1-1; rest 2mins

205, 225, 245, 265, 285# - Thats the heaviest I've gone with bench in a while.  305# is my 1rm as of last year.

+

6 Sets
6 Hang Power Snatch 135#
8 Burpees AFAP
35sec Row @ 95%
rest 3-4mins

Rows: 228, 216, 215, 211, 207, 205 meters 

This set of 6 was pretty intense and gave me headache as the sets went on.  Deceptive little mashup. 

Pre: Worked up to a x3 225# OHS.  I was curious how hard it was to get 225# overhead in snatch position from the ground.  I've never practiced cleaning weight and transitioning it to the back.  225# wasn't bad but OHS felt heavy tonight for a triple.  I think I have it in me to hit 255# out of the gate with some practice but right now I wouldn't feel confident using that as a starting weight.

Airdyne 30mins Zone 1

Done @ lvl 2

+

5 Sets
6 Squat Clean Thruster @ 135#
12 Pull Ups
rest 30sec
Airdyne 90sec @ 90% Aerobic Effort
rest 2mins

SCT: TnG
PU: All UB
AD: 47, 43, 43, 41, 45 cals

90% AD calories are higher than they have been in the past. 

AM. Track - warm up as needed
Run 200m @ 90% (open it up a little); rest 90sec; 6 sets
Run 400m @ 90%; rest 2mins; 4 sets
Run 800m @ 90% x 2
Cool Down

200's: :36-:38 avg
400's: 1:25-1:27 avg
800's: 3:22, 3:28

The world around me felt like it was in slow motion tonight but the runs are done.  Legs are a little sore post run.  Alternated clockwise/counterwise with each lap on a dirt high school track.

PM
Find your max Behind the neck jerk - 10mins

Shoulders are smoked, skipped this today as I didn't want to go into it half assed.

rest 2mins

4 Rounds for Time
2 Rope Climbs 15'
50' shuttle run
50 Front Squats 185 (From floor)
50' shuttle run

Time: 4:13

Wore lifting shoes for rope climbs.  Not as comfortable and wasn't use to them but didn't slow me down too much.  Runs were @ about an 8m mile pace.  Didn't run myself into the ground on this one but just stayed steady.

The last several days have been pretty tough overall.  Looking forward to another good rest day before Monday.   

A. 3 Squat Snatch; EMOM @ 65%; x 10sets (65% of 242# = 160#+5# for good measure)

Done @ 165#.  Back got a little tight towards the end.

B. 3 Squat Cleans; EMOM @ 65%; 10 sets (65% of 315# = 205#)

Done @ 205#. Back was really lit up by the end on this but solid reps. 

5 Sets
12 HSPU Kipping
10 C2B Pull Ups
rest 30sec
Row 450m @ 90% Effort
rest 2mins

HSPU: All UB, 3rd round was most efficient.  I was determined to do these all UB today and work efficiency as I got more tired.
C2B: UB, consistent turnaround time but efficiency of each rep varied a tad bit more than I would have liked.
Rows: 1:39->1:45 500m pull rate over the course of the 5 rounds.  1:40 avg for the first 3 rounds.

Cardio was fine today on all counts.  A/B was down to managing back pain.   Today was a little spicy.

AM.
Row 20 mins - Zone 1

4551m @ lvl 3
Back was achy today.

PM.
EMOM x 20
Odd - 5 Power Cleans 165#
Even - 10 Ring Dips

Not bad

EMOM x 20
Odd - 8 OHS @ 95#
Even - 10 Pull Ups

1st round was tough transitioning to OHS after first 20m.  After 3rd round, I felt like I could have done this all day.

EMOM x20
Odd - 10 Deadlifts 185#
Even - 10 GHD Sit Ups

The combination of these two started to get tough at about 80. 

A1. Clean Grip Deadlift; 3-3-3-3-3; rest 2:00

315, 335, 365, 405, 405#
No bounce on DL.  The last 2 sets pushed it on the last rep.  Used straps in clean grip.

A2. Close Grip Bench Press; 3-3-2-2-2; rest 2mins

205, 225, 235, 245, 255# 

5 Sets
6 Hang Power Clean 185
6 Burpees AFAP
35sec Row @ 95%
rest 3-4mins

Rows were 208m+.  Felt sluggish on the HPC and burpees today.  May have been because of the strength portion.   

*** Very strong core and overhead today.

AM.
Airdyne 20mins Z1

300 cals @ lvl 3

PM
A. Clean and Jerk; 2-2-2-1-1-1 (not maxes); rest 2mins

205, 225, 245, 255, 265, 275#
This was the EASIEST 275# I have ever put up.  PR for effort at 275# by a long shot.  Wow

B. 3 Thrusters @ 135-155#; OTM for 10mins

155# - All sets
Shoulder had a bit of a fit but done.

5 Sets
10 Squat Snatch @ 95#
12 T2B
rest 30sec
Airdyne 90sec @ 90% Aerobic Effort
rest 2mins

42, 40, 35, 28, 39 cals
All UB, strict rest times.  Legs on the squat snatch caught up to me a little bit and made it a little uncomfortable on the last 2 rounds.  T2B got rough but UB.  Grip was shot by the 12th rep.

AM. Track - warm up as needed
Run 200m @ 90% (open it up a little); rest 90sec; 6 sets
Run 400m @ 90%; rest 2mins; 2 sets
Run 800m @ 90% x 1

200's: :26, :25, :25, :25, 27
400's: 1:28, 1:27
800: 3:21
Ran these on a dirt track.

PM
Row 1000m
30 Power Cleans 135#
50 Burpees

Time: 9:36
Hit this about 90-92%.  Fun wod. 

A. 2 Clean Pull + 2 Hang Power Clean + 1 Power Clean; 5 sets; increase per set; rest 2:30

185, 205, 225, 245, 265
Failed the 2 HPC on the last set but hit the PC.

B. Weighted Bar Dip; 5-4-3-2-1; rest 2mins

45, 35, 35, 45, 55#
Used rings so weight was quite a bit lower than normal bar dip strength.

5 Sets
1 Muscle Up + 10 Ring Dips
10 Toes through rings
rest 30sec
Row 400m @ 90% Effort
rest 2mins

MU/RD: Easy
Rows: 1:15, 1:16, 1:16, 1:17, 1:19

EMOM x 20
5 Power Snatch 115#
7 HSPU

PS: Combination of these two movements caused lower back to light up like none other the last 3 rounds.  Had trouble snatching because the pain was so bad but got them done!

HSPU: UB!  Last 2 rounds got rough but very glad to have hit all of these in sets of 7.

EMOM x 20
10 Thrusters 75#
10 Pull Ups

Thrusters: First two rounds were hard and then things got easier as we went along.  Sat down on the last 2 rounds of the power snatch through thrusters which gave me back the rest it needed to recover faster than it was working by round 3 or 4 of the thrusters.

PU: UB & fast

EMOM x 20
8 Burpees
Airdyne 30sec @ 85%

Burpees: Took an avg of bout 25 seconds in later rounds.  

AD: 17-20 calories each :30 second round

 

A. 3 Position Snatch (floor, mid thigh, high hang) 2-2-1-1-1; rest 2mins

115, 135, 155, 175, 185#

B. OHS; 135 x 3 reps; on the minute for 10mins

Easy

5 Sets
10 Squat Cleans 115# TnG
15 Pull Ups
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins

Squat Cleans: First set wasn't really smooth and was uncomfortable, later sets felt better.

Pullups: 15, 15, 15, 10/5, 8/7 - Grip was toast from squat cleans.  I was distracted on the 4th when my 13 year old boy cleaned 150# on my 10th rep.  Good job Luke!

Airdyne: 38, 36, 33, 31, 35c

This was tomorrows workout but did it today by accident.  Swapping days.

A1. Snatch Pulls (straps ok); 3-3-3-3-3 (@ 105% best snatch); rest 2:00

255# - Back lit up on last 2 sets.  The DL triples we did the other day came back to haunt me today.  4th set was the strongest.

A2. Close Grip Bench Press; 3-3-3-3-3; rest 2mins

Skipped this today, no bench.  Will do tomorrow.

7 Sets
3 Hang Squat Cleans 205
6 Burpees AFAP
25sec Row
rest 3-4mins

First 3 rounds, back was very tight from the DL.  Took belt off for last 3-4 rounds once it started feeling better.  

1) 169m
2) 168m
3) 171m
4) 166m
5) 165m
6) 163m
7) 172m 

 

A. Build to tough Triple in the deadlift - 12mins max

Worked up to a 425# triple.  Felt pretty good actually.

For Time
10 OHS 135# - :24
10 Box Jumps up and Over - :36
10 Thrusters 115# - :32
10 Power Cleans 185# - 1:21
10 Toes to Bar - :30
10 Burpee Muscle Ups - 2:26
10 Toes to Bar - :53
10 Power Cleans 185# - 2:02
10 Thrusters 115# - 1:18
10 Box Jumps up and Over - 1:24
10 OHS 135# - 1:08

Time: 12:38 w/24" BJ's and 88" regionals standard height on rings.

First round wasn't bad.  Burpee MU's could be a little faster but the workout didn't get nasty until I got back to the PC's.  The thrusters were miserable and the box jumps were slow.  I think I missed the mark at the side box jump overs by going 24" instead of 20".  It is pretty high to just hop on and over so took these a little more methodical than I should have. 

 

A. Squat Clean from High Blocks; 1.1.1; rest 2mins; 5 sets (add weight per set)

225, 235, 245, 265, 285#
First time pulling from high blocks.  Last round got heavy.

B. Push Press + Push Jerk + Split Jerk; EMOM x 10mins (start at 155# and add weight per minute until you reach 80% effort, then stay at that weight for the remainder of sets)

155, 165, 175x5, 185, 195#
Power cleaned these.  Stuck with 80% effort for the 10 sets.  I think it was about right.

5 Sets
Parallete HSPU (w/ 2-3" deficit) AMRAP
10 K2E
rest 20sec
Row 400m @ 90% Aerobic Effort
rest 2mins

HSPU: 8, 8, 6, 5, 5

K2E: easy compared to the other movements

Row times: 1:17, 1:16, 1:19, 1:20, 1:20 

EMOM x 18
6 Hang Power Cleans 155#
10 Ring Dips (kipping)

HPC: not too bad
RD: UB

EMOM x 18
7 Front Squats 135#
9 Pull Ups

FS: Focused on knees out.  Good stability and energy here.
PU: very strong tonight and effortless.

EMOM x 18
10 KBS 53#
5 Burpee Box Jumps 30"  - Used 32" box today

KBS: Easy, focussed on efficiency, hip drive and full extension at top. 
BBJ:  Did side jump & overs until round 6, then started stepping down on 12" box.  Felt the shin splint feeling in the right leg so went to the step down for the final rounds. 

I didn't breath to hard during this session although I did work up a sweat about half way through the front squats.  It was easy to maintain focus from round to round. 

A1. Power Snatch from low blocks; 2-2-2-2-2; rest 2mins

155, 175, 185, 185, 195# - 2nd time ever pulling off of low blocks.  Shoulder hurt BAD today.

A2. Close Grip Bench Press; 5-5-3-3-3; rest 2mins

185, 205, 225, 235, 245# - no spot, last set of 3 getting spicy

6 Sets @ 97%
5 Power Snatch TnG (135)
7 Box Jump TnG 24"
25sec Row
rest 3-4mins

Row Meters: 169, 167, 161, 161, 165, 165 - decreased damper a half step each round. 8.5->6
Shoulder was really buggered up following this workout.  Worst that it has been for a while.  It is very painful and moody from day to day.

 

A. Snatch + 2 OHS; rest 2mins; 5 sets

185, 195, 205, 215, 225#
*** This is the strongest my snatch has felt in a LONG time.  225# was SOLID!  No belt.

B. Hang Squat Clean; 155 x 4 reps; on the minute for 8mins

Done: Easy

+

5 Sets
15 Thrusters 95#
10 T2B
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins

Done:
Thrusters: UB, last reps of last 2 rounds were uncomfortable.
T2B: UB, wasn't bad
AD: 40, 38, 36, 33, 32 calories. 

AM: Manitou Incline (1 mile straight up, 2k ft elevation gain, 41% grade, 8500 ft), then hiked/jogged down 4 miles. 

PM:
Masters Chipper 2012
10 Deadlits 275
20 Pull-ups
30 Box jumps 24"
40 Kettlebell swings 53#
50 Double-unders
40 Kettlebell swings 53#
30 Box jumps 24"
20 Pull-ups
10 Deadlits 275

Time: 9:37 -  Box jumps were a little sluggish but kept moving.  Rebounded and stepped down when tired for a few reps then back to rebound.  Tried to focus on standing up at top of box and full range of movement on everything.   KBS are a little slower for tall folks and we had 80 of these.  I think these were the main reason I didn't break 9 minutes but I think it's possible.  DU's were not perfect today.  I broke my competition rope yesterday so subbed in a rope I haven't used in a while.