Obviously haven't posted in a while, so below is this past week.  I flt like crap Monday, then had to move into the new apartment Wednesday, so, I worked out Tuesday/Thursday/Friday, here they are!  Not really any insight into it all, but I have a few throughts I'd like to share tomnorrow as I prep for

Tuesday:
Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.

Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.
Notes: Supinated is how rich people say “underhanded” or “chin-ups”.
1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.

Results:
1) 250, 270, 290, 310, 330
2a) 185, 205, 215, 230 (should have gone a little heavier)
2b) 190, 220, 235, 235 (come on boulder mobility!! Felt like nothing on the legs, crushed my wrists)

1a) 18, 23, 23, 26 (undershot this, but wanted all 10 no matter what)
1b) 6, 7, 10, 7 (suck it, 10 is a pitiful PR. Sad, but was happy about that)
1c) -, 12, 12, 20 (built a little makeshift reverse hyper using bars on a low rack and a crash mat. Interesting but it worked!)

Thursday:
1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.
1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.

Conditioning
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’
For time.

*Rest as necessary before strength work.
Strength
1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec.
1b) 3X25 UB KBS – heaviest possible, rest 90 sec.

Results:
1a) 185, 215, 245(x2), 245, 255 (that’s a damn good feeling PR for me!)
1b) 185, 205, 225, 235(x2), 235 (felt strong, just missing technique a little)

Conditioning – 14:21 with a 13′ rope. Was gunning for sub-15, so happy about this. Played it WAY to safe on the rope and could have gone faster for sure.

1a) All with a purple CCF band, felt tired
1b) 85, 90, 90(x20) (used DB’s, this was hard)

Friday:

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at approximately 90-95% RPE.

Skill
5 minute AMRAP of STRICT Muscle-Ups.

Results:
1) 240, 285, 305, 325 (yeah, that final 8 sucked some serious ass, holy cow!)
2a) 155, 150, 150, 150 (last set was easier than the first by a long shot)
2b) 190, 205, 220, 220 (feeling better)

Conditioning – swimming bitches! Oh wait, I suck at swimming…
1:54, 1:56, 1:56, 1:58, 1:56

Muscle ups – 3 with a little kip. Oy

Today's workout looked pretty cool, but I was feeling like absolute crap, so I took a day off.  I think I got some food poisoning or something.  To get a jump staryt on the my fat cutting for the games season, i decided a short detox would be perfect, so, I planned on a veggie jiuce and a very light dinner on Sunday, and the same today.  Sunday went fine enough, but after my fish and veggies for dinner, my stomach was feeling a little messed up.  Then around 3am, I spent a good 40 minutes in the bathroom and was of for the entire rest of the day!  I ended up falling asleep on my sandbag stack in the gym for an hour, and just spent the entire day feeling right on the brink of throwing up.  A light Thai dinner got me feeling a little better, so I am amped to get back into thing tomorrow!

10 attempts of power clean w/
16 lateral box shuffles

3x5 temp deadlifts w/
3x8 unbroken speed box jumps

3 individually times rounds of:
10 hammer strikes
10 sandbag shoulders
30 ft. shuttle prowler push

My Training:
1a) Back Squat: 10×2 @ 60%+25% Band – rest 60 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 60%+25% Chains – rest 60 sec.
Notes: This is speed work, down and up FAST.

“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95#

Midline/Strength
1a) 3×10 Hanging Leg Raises – rest 45 sec.
1b) 3×5 Banded GH Raise – medium/heavy (should be fast) rest 45 sec.

Results:
1a) 245# with something like 75-100# bands (have no clue really)
1b) 205# with something like 50-75# bands (have no clue yet again…)

Nasty Girls – 7:31 (first round unbroken, a PR on muscle ups by the way. Second and third round went 5+1+1, 3+2+1+1 with the muscle ups, everything else unbroken)

2a) did them
2b) used 2nd lightest band for 1st two, then 3rd lightest for last. Felt very strong with these)
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10 minutes to test max vertical and max broad jump

10 x 100 meter sprints

My Training:
1) 5X1 Clean & Jerk (full squat clean, split jerk) @ 90% (of all-time 1rm C&J) – rest 90 seconds.
2a) 5XME Kipping HSPU (regionals standard) – NO REST
2b) 5×3 Push Press – heaviest possible, rest 2:00 minutes

Dynamic
1a) 5X1 Max Height Box Jump – rest 60 sec.
1b) 5x100m Sprints – rest 60 sec.

Results:
1) 235, 235, 245 (missed twice), 245, 245
(Struggling at the bottom big time with my wrists. Jerks felt much better)
2a) 10, 8, 5, 5, 3 (FML)
2b) 175, 175, 185×2, 185×2, 185×2

1a) all on a wall around 46″
1b) 12.3, 12.1, 12.0, 12.1, 11.7_
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(Sorry to have missed a week.  Back at it now!)

5, 5, 5, 3, 3, 3 back squats w/ 3 wall squats

3x6 1-arm DB lunge
3x9 good mornings

10-1 ladder of:
Air squats
KB mid-pull to swing
Leg raise
Broad jump

My Training:
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.
2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.

10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (8l/8r)
24 Row for Calories
32 UB Double-Unders

Midline
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.

Results:
1) normally suck ass at snatches but was feeling good, so, I worked up to 200# which I missed 3 times and got twice. Then did 3×1 at 185#
(Yes 200# should be light weight for me, but my technique completely blows! Happy to PR by 15#!)
2a) 155, 155, 155, 165, 175 (technique and confidence is so bad here)
2b) 220# all of them (felt very good)

Conditioning: 3 rounds plus all snatches
(pace this a little too much as well. Left arm was not so good with the snatches, dogged it a bit on the rower and tripped up[ the DU’s on the first attempt)

Midline – 53, 62, – (had to rush out)

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