For Time
150 Double Unders
60 HR Push Ups - Tough and a little slow but kept moving.
50 Wall Balls 20#
40 Pull Ups
150 Double Unders - Tough set.  I didn't really have an issue with tripping because of fatigue, it was mostly having to stop before muscles gave out with each set.

Time: 10:34 (1:35, 2:38, 2:06, 1:34, 2:48) - Feet cramped up pretty bad after this one.

- rest as needed - 15m rest

EMOM x 14
Odd - 8 Thrusters 95# - Got easier as we went along.
Even - 3 Bar Muscle Ups - Easy and UB.  Setting up for this EMOM it took me several minutes to build up the courage to even attempt one after the first met con.  Hit one and called it.  Once the EMOM started, hitting these UB was easy peasy! 
EMOM x 14
Odd - 8 Power Snatch 75# - Easy and UB. 
Even - 10 Ring Dips (kipping) - All UB.  The last few reps of the last round pushed to the point of failure.

The last time I did Bar MU's, my shoulder flared up big time.  Normal pain is present but not flared or hurting at rest.  I think we are making progress here.  I'm feeling more like a machine with every workout we do.  Abs still a little sore from the GHD's and the row sprints fired up a hotspot in the mid ab region yesterday but feeling better today. 

I picked me up a little iPhone portable tripod stand to make taping portions of the workouts easier.

4 Sets @ 100%
6 TnG Power Cleans 185
10 Burpees AFAP
rest 2:30 after each set

:41 sec per round w/ x8 PC per set instead of 6.

4 Sets
8 TnG Push Jerks @ 135##
Row 20sec @ 100%
rest 3:00 after each set

1:18m avg, 44spm, 147-149 meters

4 Sets
14 KBS Swings 70#
Airdyne Sprint 20sec
rest 3:00

Done: Subbed 20s 180# sled push on rubber mats. Perfect amount of weight to simulate AD.  Didn't have AD at gym today. 

Got minor headache in first set of 3.  I think the intensity spike and improper warmup was the culprit here.  Feel good.

A. Snatch; 2-2-2-2-2; rest 2:30mins

185, 195, 205, 215 (x1), 225(x1) - Snatch was a little off tonight and there were some distractions in front of me tonight.

B1. Front Squat; 3-2-1-1; rest 90sec (not 1RM efforts on singles, only last one tough)

275, 295, 315, 325# - Last rep was tough

B2.Supinated Weighted Pull Up; 5-4-3-2; rest 90sec;

55, 65, 80, 100# - supinated not as strong as pronated.

C. GHD Sit Up; 12reps; rest 30sec; 6 sets

Done 

+

Row 30sec @ 90%
Rest 30sec
Airdyne 30sec @ 90%
rest 30sec
x 12 sets

Row: 2038m (170 avg) - Up from 167m avg from x10 set we did last week.
AD:  276c (23c avg) - Up from 20 cal avg from the x10 set we did last week.

Road to the games 2013: 4/19/2013 from Brent Maier on Vimeo.

7min AMRAP @ 85%
200m Run
10 No Push Up BBJ
10 T2B

Total: 3 w/24" box

rest 3mins

7min AMRAP @ 85%
Row 250m
45 Double Unders
20 DB Walking Lunges (20#)

Total: 3 w/25# DB's, all DU's unbroken, Rows 1:35-1:40

rest 3mins

7min AMRAP @ 85%
15 KBS 1.25pood
10 GHD Sit Ups
20 Cals AD

Total: 3 + 12 KBS

rest 2mins

7min AMRAP @ 85%
20 Air Squats
10 Hang Power Clean 95#
5 Burpees
 
Total: 5 + 2 squats 

Looking forward to a rest day after yesterday.  It was a shock to the system.  Today was light and manageable enough I could keep going without hitting cardio or muscle failure with already sore muscles.  Time to regroup.  Picked up some ZMA for recovery today.  My custom carb/protein mix should be arriving on Monday.  Recovery and rehab is my top priority for Sunday.

A. Squat Clean from Low Blocks; 2-2-2-2-2; rest 2:30

255, 265, 275, 290, 300# - First time pulling from blocks below the knee.

B. Power Clean Push Jerk Split Jerk; 2-2-1-1; rest 2mins

185, 205, 225, 245# - My arms don't lock out and makes this much more difficult than it should be. 

8min AMRAP
50m Run (25m shuttle)
8 C2B Pull Ups

Total: 12 rounds - Felt good, took it easy on the runs and worked on efficiency with each increasing round.  I could feel efficiency changes make C2B much easier towards the later rounds.  I will start incorporating those changes earlier int he future.

+ rest 10 mins

For Time
20 HSPU (45# plate deficit) - No Ab Mat
20 Pistols Alternating
40 KBS 70#
20 Pistols Alternating
20 HSPU (45# plate deficit)

Time: 15:09 - HSPU's after the 96 C2B, with 45# plate deficit and no AbMat was more difficult than expected.  Should it have been that hard?  Each rep required a very controlled negative in order to keep from smashing neck.  Difficult one for me.  I'm rusty at pistols but that is expected, haven't done them for probably 6 months.  Balance was a little off.

Road to the games: 4/19/2013 from Brent Maier on Vimeo.

For Time:
600m Run - x12 50 meter shuttle runs, snowing outside.
20 Power Snatch 115# - 10/10, uncomfortable
400m Run - x8 50m
40 Burpees - Fell short by 20 seconds, 2:20
200m Run - x4 50m
80 Double Unders - No trips because of fatigue.  Brain shut it down at 57 because of burn and didn't think I was going to make 80.  Few breaths and finished the final 23.   
10/10 on snatches, burpees around 2mins, unbroken on 80 double unders... FOCUS!

Time: 11:43 - 100m of that final run was very sluggish.  Tried to use it as recovery for attempting the 80 du's UB.  

+ rest as needed (20m rest)

EMOM x 14
Odd - 8 TnG Push Jerk 155#
Even - 3 Muscle Ups

EMOM x 14
Odd - 5 Thrusters 115#
Even - 10 Knees to Elbows

PJ: Started with push jerks but had to back down to PP starting round 3 in order to maintain momentum to finish before arm failure. These pushed me to the breaking point today.  Last round mentally collapsed after rep 6 and racked it.  
MU: First 2 rounds done UB w/o false grip.  3rd round failed on first and backed down to false grip.  UB, UB, UB, UB, Singles, S, S
Th: UB and this second group of movements were much easier than the first.
K2E: UB 

Rough night.  If this doesn't hurt or heal my shoulder, I'm not sure anything will.  

3 Sets @ 100%
5 TnG Deadflits 335
10 Burpees AFAP
rest 2:30 after each set

25-:28 seconds 

3 Sets
5 TnG Power Cleans @ 205#
Row 20sec @ 100%
rest 3:00 after each set

PC: The last 2 felt sluggish on each round.  http://www.coachseye.com/RZ01
Row: 135, 137, 138 meters

 3 Sets

10 KBS Swings 88#
Airdyne Sprint 20sec
rest 3:00 after each set

KBS: 105#db/105#db/70#kb
Airdyne: Didn't want to run AD to gym for 60s work tonight.  Stacked x7 45# plates on sled and pushed for 20s.  Pulled 1 plate off after the first set.  Legs smoked after about 12 seconds.