Aug 28th

Wednesday 

5 min AMRAP@ 90%* pace this- 32 thrusters

1000m row 

AMRAP thrusters 45# 

rest 5 min 

3 rounds for time- 10:11

25 kb swing 32kg

25 burpees 

+

10 min z1 

overall 9/10    i paced the row pretty well i think probably could of went alittle harder, got off at 3:56 and jumped right on the thruster. didnt drop the bar, just tried to stay consistent on them. And for the kb and burpees, definitely would of liked to beat my time from last year. but i was pretty winded after the first round, and my grip was kind of going on me so io put the bell down more4 then i wanted to

Aug 27th

Tuesday

A. Power Clean 3,3,3, rest 2 (weights, 185, 225, 245)- no fails 

B. Split Jerk Build to a heavy single with perfect form - 275(pr)

C. Push Press 1 tough rep x 5 sets rest 2- 225,225,225,235,235(f)

D. 100 hspu for time (50 strict/50 kipping)-9:11.      Finished the strict at 2:59 and gave what I had left for the rest without gouging to failure 

9/10- felt pretty today, alittle sore and tight. Extremely happy with the weight for today. The power cleans went well and the split jerks felt great. I didn't mean to hit that weight but I was just slapping weight in the bar and it just felt light so I kept adding. Same goes for the push press. My goal for the HSPU was 7 mins, the first 50 went well, just kept it in sets of 5 with short rest, and then I wanted to blow out the last 50 kipping, but I was reaching close to failure so I had to break it up a bunch

Aug 26th

Monday
 A. Snatch 1 rep x 11 sets , 4 sets @ 180 , 4 sets @ 190  , 3 sets @ 202 

B. Thruster build to 1RM -230

C. Back squat @ 20x0, 1 rep x 5 sets, rest 2- 305,305,310,315,325(pr)

D1. Weighted chin up 2-3 tough reps,rest 20- 75lbs 4 sets of 2

D2.  AMRAP Strict pronated chin up @ 21x1, rest 3 x 4 sets - 10,8,8,6

9/10- I was pretty much on point today, just a little sore from the pull ups on Sunday. The snatches went great. I did have 2 miss attempts on the 2nd and 3rd set on the 202 set. Just didn't drop under the bar fast enough, so I took a sec after the miss attempt and nailed it on the next. Thrusters was pretty good to ,Im kind of happy with it, but the back squats is where I'm pretty stoked about. Able to hit 300 for multiple reps now, plus that I got a pr, previous max is 315 from back in January I believe 

Aug 23

Friday

A. Hang power snatch build to a 3 RM- 175#

B. High Hang clean, build to a heavy single * from the pockets-275#

C. Front squat 33x1, 2 reps x 5 sets, rest 3- 245,255,265,275,285(pr)

D. Good Morning 3111, 4-6 reps x 4 sets , rest 2 min - sets of 5 with 135#

7/10- had an off day. Mind was very scattered couldn't really focus on anything. But I did pr, front squatted 285 for 2. Really happy with that, feel that my squat has improved a huge amount.

8/19- 8/21

Monday

AM

45 min z1 flow session, just keep moving from movement to movement for 45 min

row 

bike 

run 

hip mobility

shoulder mobility

PM

A. Snatch 1 x 8, 3 sets 175 , 3 sets@ 185, 2 sets @ 200#- perfect on all attempts, weight felt really light so I pretty much built to heavy single/ max. Got 230#

B. Back squat @ 20x0, 2 reps x 5 sets, rest 2- 295,300,305,310,315

C. Build to max weight single arm dumbell row @ 31x3 for 5 reps each hand-88lbs

Tuesday

A.  Build to a 3 rep max hang power clean- 245,255(2).. My first attempt at 245 I squatted the 3rd rep but nailed it the 2nd time

B. Split Jerk 1 rep every 30 seconds for 5 min 225#-weight wasn't to bad, but about 2 and a half mins it started to get tough

C. Push Press 2 reps x 5 sets rest 3 min- ,195,200,205,210,215

D. 3 rounds for time: 6:28

10 Parallette HSPU

2 rope climb

5 40" box jump * step down 

Wednesday 

8 min @ 90%- 53 box jump overs

50 toes to bar
35 burpees to 6" touch
amrap 24" box jump overs * step down and over, no rebounding
rest 5 min
8 min @ 90%- 50 cals
50 wall ball
100 double unders
AMRAP cals airdyne in remaining time
rest 15 min
8 min AMRAP- 54box jump overs
50 toes to bar
35 burpees to 6" touch
amrap 24" box overs
rest 5 min
8 min AMRAP- 51 cals
50 wall balls
100 double unders
AMRAP cals airdyne in remaining time

Over all rateing for the past 3 days 10/10. I've been feeling amazing the last few days. Feeling strong, really focused and just very exicited to hit it everyday. I tended to drift away a little bit on Mondays snatch work, but I think it paid off. Got another PR. And been impressed with my back squat lately to, feel it is getting alot better. As far as today's AMRAP, It was awesome that I was able to match my reps for both AMRAPs. I don't remember or at all have been able to repeat like that. I have the videos for most of these lifts/ workouts just trimming them and uploading them

Aug 16th- 18th

Frday
A. Power Snatch, build to 185- 200# I built to 185 and it just felt really light so i added some weight
B. Build to a max squat clean- 285#
C. Front squat 33x1, 3 reps x 5 sets, rest 3- 225,245,265,265,270(2)
D. RDL @ 3111, 2-3 reps x 5 sets rest 3- 275, 285, 295,300(2), 300(2)
- 10/10- felt incredible, PR'd twice, mind was completely clear

Saturday
A. Close grip bench Press @ 21x1, 6,6,4,4,4 rest 3-185,195,205,215
B1. AMRAP Strict KB press @ 31x3( 32kg), rest 20- 4,4,4,3,3
B2. 60 second AMRAP legless rope climb, rest 3 x 5 sets-3,3,3,2,2
+
3 rounds for time:- 6:31
10 wall walks
10 strict toes to bar
+
for time- 31:15
100 box jumps 30"
100 KBS (32kg)
100 burpees (no jump)
100 thrusters 65#

As you know Saturday we changed it up and did the 100 workout with you. I was very pleased with how I did on it. I was not expecting to do that well. But now I'm  excited to hit tester when the time comes. I did complete Saturdays original workout on Sunday. I'll rate it about a 8/10. Just because of the fact I am a little sore, nothing horrible. 

Aug 12th- 15th

Monday
AM
30 min z1

PM
A. Snatch 1 x 6 , first 3 sets @ , second 3 sets @ - 185 x 3, 195 x 3
B. Back squat @ 20x0, 3 x 5, rest 2- 285 x 3, 285 x 3, 295 x 3, 295 x 3, 300 x 3
C. Pendlay row @ 21x2 ( 2 second hold at chest), 4-6 tough reps x 5 sets, rest 2- sets of 6 with 135#
D. Single arm dumbell row 6-8 reps x 4 sets rest 2 - sets of 8 with 2pood
*-9/10... over all i felt really good today, extremely pleased with the back squats, the snatches went ok, chest and shoulders were sore from Saturdays WOD.

Tuesday
A. Build to a 3 rep touch and go power clean ( goal is 245)- 245 x 3, 250 x 2
B. Split Jerk 1 rep every minute @ 225#- no fails
C. Push press 3 reps x 5 sets, rest 3 ( all tough sets, start heavy)- 195 x 3, 195 x 3, 205 x 3, 205 x 3, 205 x 1
D. Half kneeling single arm press 8/8 x 4 sets, rest 2- 53lb 
- 9/10 again today I felt good, power clean felt good and had no problem with the split jerk EMOM. But I was shot by the push press

Wednesday
MAP
10 min AMRAP@ 80%- 3 rounds +333 meter row
500m row
10 chin up
10 burpees no jump
rest 10 min
10 min AMRAP @ 80%- 2 rounds + 400m + 100ft bear crawl + 4 KBS
400m run
100ft bear crawl
10/10kb snatch
rest 10 min
10 min AMRAP @ 80%- 2 rounds + .3 on Airdyne    
1 mile airdyne
2 rope climb
15 wall ball
 8/10- felt a lot better today then the last couple of weeks. Past few MAP days I just felt shot, unfocused/ motivated. But like isaid today I felt 100 times better, only issue I had was my quads cramped up at the end of the second AMRAP so I really had to dig toward the end of AMRAP 

Thursday 

30 min Z1

Aug 5th- 11th

Aug 5th- 11th

Monday
AM
30 min z1 run

PM
A. Above knee hang snatch. Snatch 1.1 x 6 sets rest 3 , first 3 sets @ 155, second 3 @ 175 - very comfortable with these weights, no fails
B. Back squat @ 20x0, 4 reps x 5 sets rest 2, -245,265,285,295,300(3)
C. Single Arm dumbel row @ 21x1,4-6 reps each armx 5 sets rest 2 -sets of 6 with 2pood

Tuesday
A. Build to a heavy 4 rep touch and go power clean in 5 sets - 235#

B. Behind the neck Split Jerk .Split Jerk 1.1 x 5 sets rest 3- 205,215,225,235,245
C. Push Press 4 reps x 5 sets rest 3-135,165,185,195,205(2)

Wednesday
MAP
6 min AMRAP @ 85%- 4rounds +2 climbs.       3 rounds + 2 climbs

2 rope climb to 15'
.5 mile airdyne
rest 6
6 min AMRAP @ 85%- 4 rounds + snatches+ 29DU.       4 rounds +snatches +19Du  
5/5 KB snatch 1.5
40 unbroken double under
rest 6
6 min AMRAP @ 85%- 5 rounds + 10 OHS.     5 rounds+9 OHS
10 overhead squat 75#
15 toes to bar
rest 15 min x 2 sets

Thursday
30 min z1 row- damper set to 1

Friday
A. Hang power snatch , build to a heavy single -185#

B. Above knee hang clean from blocks, build to aheavy single - 255#
C. Front squat @ 33x1, 4 x 5 , rest 3- all sets with 225
D. RDL @ 3111, 4-6 reps x 4 sets , rest 2- 265x6, 265x6,265x5,265x5

Saturday
A. Close Grip Bench Press @ 21x1, 8,8,6,6,6 rest 3- 185x8, 195x8, 200x6 for 3 sets

B1. KB push Press 32kg @ 31x3, AMRAP, rest 20- 10, 10, 9, 8, 8, 7
B2. 1 legless rope climb ( start from seated pusition), rest 20
B3. Ring dip @ 21x1, AMRAP (-1), rest 4 min x 5 sets 10,10,9,8,6
C. 75 toes to bar for time-3:47.  Broke 3 times, first set of 40, then 19, the 11 and a set of 5,
( every time you drop off the bar do 3 burpees)

july 31 - aug 3

Wednesday

MAP

5 min AMRAP- (1st) 4 rounds     (2nd) 3 rounds+12

12 pull up

200m run

rest 5

5 min AMRAP@ 90%- (1st) 1:43 and 52 cals    (2nd) 1:42 and 41 cals,, the first set i pretty much strict pressed the whole time, i fixed it the second time around. i had part of it on video but i ran out of space<iframe width="560" height="315" src="//www.youtube.com/embed/xerrEF_v1QA" frameborder="0" allowfullscreen></iframe>

30 power clean & push press

amrap cals on airdyne remaining time

rest 5

5 min AMRAP@ 90%- (1st) 2:38 and 100 DU   (2nd) 3:30 and 51 DU

the first set i completed the wall ball in 2 sets (40 and 20) and the the 2nd was in 3 sets ( 30,15,15)

<iframe width="560" height="315" src="//www.youtube.com/embed/NQ3RSbdn9AA" frameborder="0" allowfullscreen></iframe>

60 wall balls

AMRAP double unders in remaining time (3 burpees every time you break)

rest 15 x 2 total sets

Thursday

30 min z1 row - damper 1 setting

Friday

A. Snatch Build to a heavy single - 215#<iframe width="560" height="315" src="//www.youtube.com/embed/pdmcqlr8IfU" frameborder="0" allowfullscreen></iframe>

B. Clean and Jerk Build to a heavy single -265#<iframe width="560" height="315" src="//www.youtube.com/embed/pdmcqlr8IfU" frameborder="0" allowfullscreen></iframe>

C, Front Squat @ 33x1, 5 x 5 , rest 2 -205,215,225,225,225

D. RDL @ 3111, 6-8 reps x 4 rest 2-sets of 4 with 265