3/29/14 - AM Training + PM Training

AM

5 sets @ increased effort per set:

300m row

50 DU

AD 25 cals / 5 Cal Assault Bike

Run 200m

rest walk 2 min

- record times to show changes

3:38

3:29

3:22

3:20

3:16

DU's UB. These felt good. Running felt great. Just a little faster on each movement each set. Last 2 were tough.

PM

A. 5 sets - Snatch balance + Heaving snatch balance (115-135#, feel good); rest 90 sec

Done. Good practice. Felt sharp and fast.

B. Emom 10 min - PC Tng x 3 (build from 205 - 245#, mod, perfect mechanics)

Done. Felt pretty good.

C. for time: 10 legless RC

2:50. 13' rope with no jump or reach. These felt realllly strong. Good improvement.

+

7 min amrap: - have upbeat tempo here to push muscle endurance

3 bar muscle ups

2 HPS (155#)

1 med ball 2 shoulder (150#)

7 rounds. Pretty tired at this point. Didn't have a medball so I used brandi for stone to shoulder. Actually pretty tough haha.

Brandi 2 Shoulder:

https://www.youtube.com/watch?v=hBDKCWA2XyQ

3/28/14 - AM Training + PM Training/14.5

AM

Emom 12 min - 

Odd - AD high effort 15 sec

Even - Run 200m

Done. A/D got a little tough. Run about 100m down and back in about :35-:40.

rest as needed

3 sets for times of:

AD 30 cals

15 box jump (24")

Row 300m

60 sec FLR on rings

rest walk 3 min

- same times per set

4:10

3:58

4:07

FLR unbroken. Got kinda tough with the quads burning. The time difference is the rower not starting for the first and last.

PM

A. BS @20X1 - build to 85%, then complete 3 singles at that weight

390#. Light. Strong

B. 10 sets - every 45 sec - PC x 1 (build heavy)

Started at 225. Ended at 345. 10#/set. Huuuuuuuuuge PR.

335:

https://www.youtube.com/watch?v=wmg-Q7eyOYU

345:

https://www.youtube.com/watch?v=2iJuFn_C5zM

350 Miss:

https://www.youtube.com/watch?v=uCBZ478ClM0

C. Emom 16 min - 

Min 1 - AD 20 cals

Min 2 - burpee x 6 over bar

Min 3 - Thruster x 5 Tng (135#)

Min 4 - DU x 35 unbroken

Done. Felt fine. Good and loose.

+

Open 14.5

3/26/14 - AM Run Intervals + PM Training

AM

Track style warm up

then.....

Run 400m @90%

rest walk 3 min

x 8

- decrease pace .5 sec from previous week

1:20

1:17

1:19

1:20

1:20

1:20

1:20

1:20

Much more consistent this week. Felt great. Definitely saved some. Legs still get pretty tired by the end. Really tight like I have been back squatting.

PM

A. FS @20X1; 2,2,2,2,2; rest 2-3 min

345, 355, 365, 375, 385. Felt strong. All easy reps except 2nd at 385. Pretty tough.

385:
https://www.youtube.com/watch?v=ThM1qkknmus

B. Clean - tough single

Stopped at 315. Tech felt good, felt a little heavy off the ground though. I guess front squats took a little out.

315:
https://www.youtube.com/watch?v=6wGtyQ9oucI

C1. Ring push up; 20,20,20; rest 30 sec

C2. Legless RC x 2; rest 90 sec

RPU's - UB and fast.
LL climbs done in about 20 sec. These felt pretty strong today.

+

for time:

15 thruster (155#)

20 CTB chin up unbroken

20 thruster (135#)

20 CTB chin up unbroken

25 thruster (115#)

20 CTB chin up unbroken

8:12 This hurt. Lot's of rest in there. Not super happy about that but basing how I felt when I was done. I'd say I pushed pretty hard for the day. My forearms were LIT UP after this was over. 15's @ 155 were heavy today. 135's felt great. Butterfly most CTB's. Actually about half. Smoked now. Feeling good though!

https://www.youtube.com/watch?v=e9FnkVongI4

3/25/14 - AM Training + PM Travel

A. BS @20X1; 2,2,2,2,2; rest 2-3 min

374, 385, 396, 407, 418; Felt really strong this morning. 418 for a double is some kind of a PR.

B. High hang Snatch + Hang snatch below the knee + Snatch; 1.1.1 x 5; rest 2-3 min (drop after each piece)

Up to 205. Weird setup at facility so didn't push it. Felt a little out of element. Good practice though. Ready to start snatching again.

C1. Ring dip; 15,15,15; rest 10 sec

C2. Axel Bar pendlay row; 6-8 x 3; rest 2 min

Done. UB & 8 reps/set at 205, 215, 225. Grip felt strong.

+

for time:

3 Tng clean (full, 225#)

4 bar MU

3 Tng clean (235#)

4 bar MU

3 Tng clean (245#)

4 bar MU

3 Tng clean (255#)

4 bar MU

3 Tng clean (265#)

4 bar MU

5:10. Done with ring musclups. No bar at gym. Felt pretty good. Can go soooo much faster. Just not this morning at 6am. Tng's felt strong. All UB excepty last set of MU's 3/1 for some reason.

https://www.youtube.com/watch?v=yAWieaJFX8s&list=UUMy0Xc74HbvFTwryjESMKMw

3/24/14 - AM Row Intervals + PM Off

AM

Row 500m @85%

rest walk 3 min

x 10

- same times per set, if more than .5 sec off, terminate workout

Done early this AM. 1:43.00 for all sets. Plenty more there.

PM

Work. No time.

3/22/14 - AM A/D + PM Training

AM

AD 25 min@Z1

+

AD 30 sec @85%

AD 30 sec @50%

x 30

+

10 min walk cool down 

Done. All good. Felt strong.

PM

A. Russian step up; 6-8/leg x 3; rest 90 sec between legs

185, 195, 205. Felt strong. Right leg is stronger than left. OR it was first and wasn't tired? 

B. Pendlay row; 6-8 x 3; rest 2 min

235, 245, 255. 6 reps for each set. Felt strong.

C. For time: 50 HSPU

1:12. Big pr. Way more there.

https://www.youtube.com/watch?v=vou_gxozklI

+

Emom 20 min

Min 1 - AD 20 cals

Min 2 - burpee x 10

Min 3 - DU x 50 unbroken

Min 4 - 30 sec OH double KB carry

Done. No problems. A/D about 40-45 seconds.

Burpees less than 30 to 6" target

DU unbroken and sharp.

Don't have two consistent KB's so I used 65# dumbbells. Tough because of mobility.

https://www.youtube.com/watch?v=wNndY2wgpjc

3/21/14 - AM Training Intervals + PM 14.4

AM

AD 30 sec @85%

rest walk 30 sec

Run 30 sec @85%

rest walk 30 sec

FLR 30 sec

rest walk 30 sec

x 8

rest as needed

3 sets for times of:

Row 500m

30 unbroken DU

AD 30 cals

10 burpees

rest walk 3 min

- same times per set

30/30's done. Running felt great. This was an awesome warmup. 

3:53, 3:55, 3:47 for intervals. Tried to keep them as close as possible. Felt really food. About 1:45 on rows, DU's ub. 

Vid of last one.:

https://www.youtube.com/watch?v=45Ht03uHybU

PM

A. BS @20X1; 3,2,1; rest 2-3 min (3@80%,2@85-90%,1@90-95%)

350, 390, 415. Easy peasy.

B. Emom 8 min - PC&J (225#) x 1

Done. Bop bop cj's.

C. 12 min - 

Min 1 - Wall ball x 15

Min 2 - MU x 3

Min 3 - AD 15 cals

+

Open 14.4

3/19/14 - AM 400m Repeats + PM Training

AM

AD 10 min @Z1

+

Track style warm up

then.....

Run 400m @90%

rest walk 3 min

x 4

rest 5 min

Run 400m @90%

rest walk 3 min

x 4

Tired this morning. Great warmup though. 15 min A/D + 10 min. of drills.

1:25, 1:21, 1:23, 1:19

1:21, 1:21, 1:15, 1:12 

Same track as last week. The odd sets are a bit slower because it's slightly uphill coming back. Makes for a tough ending. Next week I'll probably hit a fast 400 for warmup then rest 5 min and do drills. I tend to use my first as a warmup apparently.

PM

A. FS @20X1; 3,3,3,3,3; rest 2-3 min

315, 320, 325, 330, 335

Felt pretty good. Just didn;t have the fire to go crazy tonight. Body is tired.

B. Gauntlet - Emom - Tng clean (full) x 5 (build from 135#, max 8 sets)

135 - 205. Suck. This lit my lower back up big time. Pretty tough. Felt smooth though

+

7 rounds for time:

7 thruster (115#)

7 burpees AFAP

7 MU

15:51

It took a lot to get this done tonight. I was smoked. Tried to make thrusters smooth and easy, then hit the burpees hard as written, then take a good rest before mu's. Shit just hit the fan after round 2 and I held on. There's a lot more there on this one. Just tired tonight.

3/18/14 - AM A/D 30/30 + PM Training

AM

AD 30 sec @90%

AD slow spin 30 sec @50%

x 36

Done. Felt ok this morning. Around 14-15 cal's each set. A little tired.

PM

A. Split jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min (build to a heavy set)

315, 325, 345 Felt pretty good. Way more there. It's a little cold in the gym today so tough time getting warm.

B. Emom 8 min - Push press x 1 (build from 225#)

225-305#. Easy. Very easy.

+

5 min amrap @85%

5 PC (135#)

10 S2OH

15 cal AD

rest 5 min

10 min amrap @90%

8 DB ground to OH (DB in both hands)

10 burpees

12 TTB

rest 5 min

5 min amrap @100%

Row 500m

100m FW (HEAVY)

Amrap AD cals in remaining time

4 even, Felt smooth

+

5 Rounds + 7 burpees, This was brutal. 45# stacker dumbells. Just awkward. Did the tap between feet and swing overhead technique.

+

32 cals, 170# each hand. This was BRUTAL! haha About a 1:40 row. Broke twice on the farmer carry. Tried like hell to only break once. Heavy! Airdyne was just torture but I felt powerful. Great session tonight. Pretty smoked.

3/17/14 - AM Training + PM Testing

AM

A. High hang clean + Hang clean + Clean - build to a heavy complex (not Tng)

275, 285, 295. Stopped there. Felt pretty good. Pulling just doesn't feel super sharp today.

https://www.youtube.com/watch?v=_X8hsxenDBw&list=UUMy0Xc74HbvFTwryjESMKMw

B. BS @20X1; 3,3,3,3,3; rest 2-3 min

365 for all sets. Felt strong pretty good.

+

for time:

AD max cals in 2 min (90%)

rest 3 min

5-4-3-2-1

Snatch (185#)

14 CTB chin up b/t each set

rest 3 min

AD max cals in 2 min (90%)

4:00 even. Singles on snatches. 2 rounds of CTB's butterfly UB. 7/5/2, then 4/4/3/3 on the last.

This felt really good. Totally forgot to do the Airdyne before and after. Never happened before.

https://www.youtube.com/watch?v=y3o85MhaQ58&list=UUMy0Xc74HbvFTwryjESMKMw

PM

for time:

100 wall ball

75 unbroken DU

50 HSPU

25 burpee box jump over 24"

11:21

WB's UB. Took about 30 seconds rest before DU's. 

Went UB but counted 85. 

10, then 5's and 3's on HSPU's. Wayyy to slow.

BBJ Overs really slow grind.

Could have definitely paced this differently but it's good to know where I'm at after 100 UB wallball.

https://www.youtube.com/watch?v=3V2Yf8ubEYU&list=UUMy0Xc74HbvFTwryjESMKMw

3/15/14 - AM A/D + PM Training

AM:

AD 1 min @ 85%
AD slow spin 1 min
AD 30 sec @ 90%
AD slow spin 30 sec
x 14

Done. Felt good. Sluggish this morning. Definitely helped wake up and loosen up.

PM:
A. Press; 3,3,2,2,1,1; rest 2-3 min
185, 190, 200, 205, 210, 220. Yeah this felt good!

B1. CGBP; 2,2,2,2; rest 15 sec
255, 260, 265, 275. Felt decent today. No shoulder pain. Healthy.

B2. Single Arm DB Row; 6-8/arm x 4; Rest 90 sec.
85# for all sets. 8 reps.

+

10 sets:
8 Double KB Push Press (2pd/arm)
1 Legless RC
20 Cal A/D
Rest/walk 60 sec

1:45
1:31
1:35
1:29
1:30
1:32
1:28
1:25
1:25
1:00

These were fun. Tough. Grip was a little tired from last night.

Last set:
https://www.youtube.com/watch?v=qlHsp7VEOmE

3/14/14 - AM Training + PM 14.3

AM

AD 30 sec @80%

AD slow spin @50%

x 16

rest as needed

3 sets for times of:

Row 500m

15 KBS (2pd)

12 burpees over bar

rest walk work time

2:36

2:34

2:29

These felt awesome! 1:40 and faster each set. Feeling good today.

3rd set:

https://www.youtube.com/watch?v=7zduguUxdtQ&list=UUMy0Xc74HbvFTwryjESMKMw

PM

A. BS @20X1; 3,2,1; rest 2-3 min (3@80%,2@85-90%,1@90-95%)

350, 390, 415. Felt strong.

B. Emom 6 min - Tng PC&J x 4 (135-185#, no rest on shoulder)

Done. Felt sharp and fast.

+

Open 14.3

3/13/14 - AM Recovery + PM Recovery

AM

AD 60 min @Z1

Done. Slept great. Feeling good.

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Done. 

3/12/14 - AM Recovery + PM Recovery

AM

AD 10 min @Z1

+

Track style warm up

then.....

Run 400m @90%

rest walk 3-4 min

x 7

Good warmup. Had my buddy Von come by and we did some running drills. Good warmup.

Same track as last 2 weeks.

1:30

1:28

1:25

1:23

1:22

1:20

1:17

Wind was fine. Legs were smoked.

PM

A. FS @20X1 - build to a heavy double

365 Felt pretty good today.

B. Gauntlet - every 75 sec - Tng thruster x 3 (start @155#, increase 10#/set, max 10 sets)

10 sets was 245. Way more there.

205-245#:

https://www.youtube.com/watch?v=_qkC3Z3SkAA&list=UUMy0Xc74HbvFTwryjESMKMw

+

For time:

100 wall ball

50 TTB

25 MU

12:25. 30/20/10/10/10/10/10 WB's, 10/5's TTB, 3s and 2's on MU's then 6 singles.

Felt pretty good. Always learning on these. Need to be faster at singles. And should have gone a bit deeper on WB's

3/11/14 - AM A/D 30/30 x 30 + PM Training

AM

AD 30 sec @90%

AD slow spin 30 sec @50%

x 30

Done. Felt good. About 14-15 cal's per set. 83-85 rpm. Legs are a little tired today but recovering well. Had a buddy of mine come out this morning. Always fun knocking these out with someone else.

PM

A. Split jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min (build to a heavy set)

305, 325, 335. Tech felt good, but weight felt heavy. Still happy with how sharp they felt.

B. Emom 8 min - Push press x 1 (build from 225#)

225, +10#/minute. Stopped at 305#. Felt really strong. 

https://www.youtube.com/watch?v=bCJGOukZHak&list=UUMy0Xc74HbvFTwryjESMKMw

+

5 min amrap @85%

10 S2OH (115#)

10 Box jump (24")

rest 5 min

10 min amrap @90%

15 cal AD

10 burpees - 6"

5 ring dips

rest 5 min

5 min amrap @100%

100 cal AD

Amrap burpee box jump over in remaining time

5+1, Felt smooth. Jumped on the tired in the back yard. Step down each rep. Tire is about 28". All S20 UB and fast.

+

5 + 8 burpees, used a 6" target on burpees. This one felt really good today. Smooth. Breathing was great.

+

17 BBJ overs, 24" box. Finished the 100 cal in about 3:50. Went to town on the jumps. Tough. Great push though. Awesome way to end it. Great training session. Feeling good.

3/10/14 - AM Training + PM Testing

AM

A. BS @20X1; 2,2,1,1; rest 2-3 min

365x2, 385x2, 405, 425. Felt really strong today. 

B. Emom 6 min - Tng PC x 4 (build from 155#)

155-205. 10# minute. Felt sharp

+

for time:

100 cals AD

30 burpee box jump over

150 DU

9:10. 100 cals in about 5:15. BBJ overs in 2:00. DU's in 2 sets. 49/101.

Felt pretty good on this. A little slow and sluggish breathing wise but in control.

https://www.youtube.com/watch?v=R7RjtPtPJaE&list=UUMy0Xc74HbvFTwryjESMKMw

PM

A. OHS - build to a moderate single

245. Felt ok.

B. Emom 6 min - PS + OHS (build)

up to 195. Felt sharp.

+

Open 14.2

255 reps.

3/8/14 - AM A/D 60/60 + PM Grinder

AM

AD 60 sec @85%

AD slow spin 60 sec

x 20

- rest 5 min after 10 sets

Done. On reg A/D. Felt good. Had a big breakfast and did this around noon so I was awake for a while. Around 70-72 rpm each set (27-30 cal). Legs are tired.

PM

100 double unders

90 walking lunge

80 ghd sit ups

70 kbs (2pd)

60 cal AD

50 back extensions

40 ring dip

30 burpee box jump over 24"

20 power clean (155#)

10 - 50 yard shuttle run (0-25,0-50)

27:15 - At Power cleans. Had to stop 5 shuttle runs in. Quads locked up so bad I could barely walk. I felt great in everything else though. 

DU's UB

lunges quick and steady. non stop

GHD's - sets of 11. a little slow as I haven't done these in a long time. Really need to get one. 

KBS - quick sets of 12, These were strong.

A/D - about 3:30. A little rough.

BE - 5 sets of 10. quick

Ring Dips - 5/5, 5/5/, then 10 sets of 2 real quick

BBJ - steady. Pecs and triceps locked up a few times on the burpee. PRetty aweful, but it subsided after about 15 reps.

PC's - singels with a few tng's in there. I was all kinds of locked up at this point. Quads were starting to lock and lower back was tight. Just kept moving though. 

Shuttles - Rough. So rough. Did 5 in about 3-4 minutes. Which is about 700m. Quads were locking from the start, but got way worse so I called it. I was just walking by set 5. A little frustrating as I wanted to end strong. Energy was there, but body has had it.

3/7/14 - AM Training + PM 14.2

AM

AD 30 sec @80%

AD slow spin @50%

x 14

rest as needed

3 sets for times of:

Row 400m

12 burpees over erg

60 unbroken DU

rest walk work time

30/30 done on Assault Bike. Felt good. Powerful. 

+

2:32

2:30

2:26

All sets UB DU's. Felt great on these. Held around 1:40 on row. Burpees were smooth and fast.

PM

A. BS @20X1; 2,2,1,1; rest 2-3 min (2s@75-80%, 1s@85%)

330, 350, 370 x 2. These felt REALLY strong tonight. Took a lot to hold back and not go for 1rm. I know I would have nailed it.

B. 6 sets - every 75 sec - Tng Clean x 4 (build from 135#)

135-160. Done. Felt good. Knees are a little tender. 

+

Open 14.2

3/6/14 - AM A/D Recovery + PM Recovery

AM

AD 60 min @Z1

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Done. Feeling good. Legs are pretty tired, but not too sore. 

3/5/14 - AM Run Intervals + PM Training

AM

AD 10 min @Z1

+

Track style warm up

then.....

Run 400m @85%

rest walk 2:30 

x 7

Done. Averaged 1:33. 1:27 on last. Measured 400m with a wheel at my house. I now have a consistent track. These felt wayyyyyy better today. Did 20min A/D warmup. Felt great. Breathing is fine on these. Legs are still coming back. Good morning session.

PM

A. FS @20X1; 3,3,2,2,1,1; rest 2-3 min 

325, 335, 345, 355, 370, 390. Felt strong. 

390:

https://www.youtube.com/watch?v=wqtgVsbyzV0

B. Emom 10 min - C&J x 1 (225-255#)

Done. Half at 255. Bop bop style c/j for most.

+

For time:

30 thrusters (95#)

30 chin up

20 thrusters 

20 chin up

10 thrusters

10 chin up

3:53, unbroken. Could definitely speed this up. Wasn't sure on some things. Last 10 on thr/chin should have been more urgent. 

https://www.youtube.com/watch?v=m3Qf4Cb96y4

3/4/14 - AM Row Intervals + PM Training

AM

Row 500m @90%

rest walk 3 min

x 8

Averaged 1:39.6. I based it off 90% as I could have done 20 of these.

Done. Felt good. Spent a good while getting warm. Pretty sore from yday. Shoulder pain kept me up throughout the night.

PM

A. Paused jerk + Split Jerk; 1.1 x 5; rest 2 min

275-315, Felt really really good. Good long warmup for the shoulders. Paid off.

315:

https://www.youtube.com/watch?v=H0staIGF15A&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

B. for time: 75 S2OH (115#)

2:43. 15/15/10/10/10/8/7 

Triceps were limiter on locking out. Felt really good and smooth though. Used a small push jerk the whole time. Tried to make reps perfect.

https://www.youtube.com/watch?v=rJsYOVaL56Y&list=UUMy0Xc74HbvFTwryjESMKMw

+

5 min amrap @85%

5 HR push up

7 TTB

9 box jump

rest 5 min

10 min amrap @90%

25 Cal AB

25 burpee box jump over

15 Cal AB

20 burpee box jump over

5 Cal AB

Amrap burpee box jump over in remaining time

Rest 5 min

5 min amrap @100%

2 cal AB

10 bar facing burpees

10 PC (95#)

5 + 1 BJ, Great. Smooth. Step down on BJ's

+

15 Cal AB + 15 BBJ's - 24", Used A/B and probably used too many calories. Was supposed to be 75,50,25. This was tough. If I we're going to finish it, it would have been beyond 100%. Still pushed great.

+

3 + 2 Burpees, Damn I felt great on this one. I was moving. Great session tonight. Was tired earlier but got it together and had an amazing night.

3/3/14 - AM Training + PM Intervals

AM

A. Gauntlet - every 75 sec - HC + Clean (255# start, 10#/set)

255 - 325. 335X(Basically deadlifted it haha)

https://www.youtube.com/watch?v=eg5kpiirPug&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

B. BS @20X1; 3,2,1,3,2,1; rest 2-3 min (second wave more difficult)

325, 345, 365,   355, 385, 400

Felt pretty good. Not super strong today. 

+

13 min amrap @open pace:

50 wall balls

10 PC (135#)

40 wall balls 

10 PC (155#)

30 wall balls

10 PC (175#)

20 wall balls 

10 PC (195#)

10 wall balls

amrap MU in remaining time

9 MU's. Did first part in 11:13. 25/25, 20/20, 15/15, 10/10 on WB. 5/5, 3/3/3/1, singles, singles on cleans. Just tried to keep moving at a decent pace. Not a ton of fire this morning. Previous work zapped me a bit. Right shoulder started hurting in the cleans.

PM

2 sets @100%:

AD 30 cals

20 KB swing

20 CTB chin up

rest walk 12 min

1:53

2:00

Done with Assault Bike. Monitor acted up on first set and probably only did 5+ cals. Second set I just started the monitor and went to 6. Went way harder on A/B and cleaned up KBS too. Couldn't butterfly ctb's tonight as the pullup bars I was using were really slick. Plus, shoulder is hurting quite a bit from AM session. Pretty tired tonight.

Set 1:

https://www.youtube.com/watch?v=bMQC66VJa4w&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

Set 2:

https://www.youtube.com/watch?v=B-tumD5wsSY&list=UUMy0Xc74HbvFTwryjESMKMw&feature=c4-overview

3/1/14 - AM A/B Intervals + PM Training

AM

AB 30 sec @85%

AB slow spin @50%

x 40

Done on the assault bike. CF Olive Branch, a few minutes from my house, bought one a few weeks ago. Will try to use it as much as possible. This thing is so awesome. 

Averaged 75 rpm. Don't remember wattage. I'll pay more attention to it next time. Felt strong today. 

PM

A. Paused jerk + Split Jerk; 1.1 x 5; rest 2 min

275, 285, 295, 305, 320X

Felt good. Good practice. The 320 miss was weird. The pause jerk FLEW over head, then I had a brain fart on the split jerk. 

305:

https://www.youtube.com/watch?v=w34P6vVRRCk&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

320 Miss:

https://www.youtube.com/watch?v=ZQwgEY_3cyc&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

B. Push press; 2,2,2,2; rest 2-3 min

255, 265, 275, 285

Not tng. Reracked from blocks. Shoulders felt a bit beat up.

C. Pendlay row; 6-8 x 3; rest 2 min

185, 195, 205. Felt great.

+

12 sets:

4 MU

5 burpees

6 box jump (30")

10 cal AD

rest walk 60 sec

1:30

1:25

1:31

1:32

1:26

1:23

1:24

1:18

1:22

1:16

1:08

:58

Great session. This was fun. Maybe paced a bit much in the beginning, but I was happy to have speed up. MU's ub and easy, burpees to a 6" target, BJ' bounding and fast. 

Pretty tired now. Shoulders are pooped. Great week.

2/28/14 - AM Training + PM 14.1

AM

AD 25 min @Z1

rest as needed

3 sets for times of:

10 cal AD

10 burpee box jump over

10 cal AD

rest walk work time

1:25

1:34

1:27

This was pretty tough. 10 bbjo's fast will smoke the quads. Last 10 cal were sluggish. Feeling good today though. Ready to rock.

PM

A. BS @20X1; 2,2,1,1; rest 2-3 min (2s@75-80%, 1s@85%)

330, 350, 370, 370

Felt suuuper strong. Amped up tonight.

B. Emom 6 min - HPC x 1 (75-80%)

235,235, 240, 240, 245,245 Easy. Strong. Sharp. LET"S GO ALRAEDY!!@#!

+

Open 14.1

10 min AMRAP:

30 DU's

15 G2O - 75#

2/27/14 - AM Recovery + PM Recovery

AM

AD 60 min @Z1

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Both done. Feeling good. Quads are recovering fast from last night.