A. Snatch Pull + Hang Snatch Below Knee + 2 OHS; 2-1-1-1-1; rest 2:30mins

175, 195, 205, 215, 225#
Stability and shoulder/arm strength always a little sketchy.  Punching is the key.  Glad I was able to hit a more solid 225# today.

B1. Front Squat; 3 reps @ 80%, 2 reps @ 85%, 1 rep @ 90% x 3 sets, rest 90sec

285, 305, 325#
That last set was much easier than the FS we did a few weeks back.  Legs are getting used to lifting weight again.

B2.Lean Away Chin Up; 31X0; 3-4reps; rest 90sec;

Done: 4/4/4/4/3
First round was bodyweight, next 2 were with a weight vest of unknown weight, last 2 were with a flak jacket and weight vest.  Had to keep it simple and grabbed any weight I could find to hang around torso.

C. GHD Sit Up; 10reps; every 50sec; for 80 total reps

Done
Round 8 pushed me with double arm touches today but showing progress and was the perfect amount of reps for todays session.  I jumped off and wrote down 10x10, so finished with two more painful rounds mistakingly.  

+

Row 30sec @ 90%
Rest 30sec
Airdyne 30sec @ 90%
rest 30sec
x 14 sets

Done: w/elevation lvl 3

Did this last night in the dark in front of the TV @ 9:30pm after everyone was in bed.  Busy day but managed to fit it in before bed.
Meters: 2247 (160m avg)
Cals: 220 (15c avg) 

 

Road to the Games: 4/29/2013 from Brent Maier on Vimeo.

*This is a Grinder. Pace yourself

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

Total: 2 rounds + 200m + 8  (2nd set T2B 8/4, wasn't sure if I would make a 2nd set of 14.  They felt tough today)

+rest 3mins

7min AMRAP @ 85%
Row 350m
50 Double Unders
20 Walking Lunges

Total: 3 rounds + 350m + 50

+rest 3mins

7min AMRAP @ 85%
12 KBS 1.5pood
12 GHD Sit Ups
24 Cals AD

Total: 2 rounds + 12 + 12 (Subbed 40m 80# Sled push w/2 45# plates for AD)

+rest 2mins

7min AMRAP @ 85%
30 Air Squats
20 Hang Power Clean 95#
10 Burpees

Total: 3 rounds + 30 + 20 (HPC: UB, 10/10, 14/6)

+rest 3mins

7min AMRAP @ 85%
2 Muscle Ups
10 Push Ups
10 Back Extensions

Total: 5 rounds + 2 (Non-false grip muscle ups are a problem when mildly fatigued. Going to come in and work with our gymnastics coach next week at 10:30am to work that skill)

This one did creep up on me in the last 2 rounds although it felt like an 85% effort for all rounds.  Should have had water bottle with me during this workout.

A. Power Clean + 2 Squat Cleans; 5 sets; rest 2:30

 

185, 205, 245, 255, 265#

 

B. Split Jerk; 1.1.1 (10sec rest); 4 sets rest 2mins

185, 205, 225, 245, 265# - used blocks.  Olympic coach was there tonight so we worked on some things.  Drop the knee!
 

+
 

7 Rounds for Time

5 Deadlifts 315#

10 HSPU

 

13:42 - DL got difficult the last 3 rounds.  HSPU's to yoga mat, not much padding.  Hard on head but much easier than the deficit without abmat.  The last 2 rounds were tough.  I had 1 no-rep and 2 that were questionable according to my cheering squad tonight.  

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.