Week 14

21st
Off

- OR -

6 Sets @ recovery pace-
250m Row
25 DU
12 cal AB
rest walk 90 sec btw sets

22nd

at the RZ1 new gym...no electricity or heat...but okay..A. Push Press + Power Jerk; 1.1 x5; rest 2 min- increasing weight, moderate build

55, 75, 75, 85, 95

B. 8-10 minute Pistol Practice- Add weight with KB if possible

Got this and used small KB...like 3 - 15 pounds
+
3 Sets @ 80%, 90%,100% Increasing Effort
8 cal Assault Bike
10 Thrusters- 65#
12 Burpees
rest 3:00 min btw sets

23rd

at LA FitnessA. Power Snatch + OHS; 1.3 x3-5; moderate weight, form driven

Did final just 75...snatch form okay..

B. 10 min EMOM-
odd: 6-8 S2OH- 65#
even: 8-10 Box jumps- 20"

Felt good...figured it out...
+
2 Sets-
300m Row @ 110%

Right into

700m Row @ Easy Pace

Rest 3-5 min btw sets

24th- Off

25th
Open 16.5

time: 17:59

26th
Off

- OR -

Walk 15 min
Bike 30 min
+
Mobility and dynamic work to recover from open

Definitely sore...but mobility good...

27th
16.5 Redo

- OR -

Off

Week 13

14thA. Snatch; 1.1 x5 sets; rest 2-3 min

55, 75, 75, 85 (only got 1), 85 (got it with better form)
+
14 min AMRAP @ 85% Effort
45 DU
8 pull ups
6 burpees to plate
4 snatches- 55#

3 rounds and 13 reps

15thA. Split Jerk; 1 rep every 2 min for 5 sets; stay moderate weight, feel good
B. Dbl KB Front Rack Reverse Lunges; 30 sec max x3 sets; rest 2-3 min
75, 85, 95, 105, 115
+
3 Sets @ 85, 90, 95% Increasing Effort
12 Thrusters- 65#
8 Wall Balls- 14# to 9'
8 cals Assault Bike
8 Wall Balls- 14# to 9'
8 calls Assault Bike
rest 3-4 min btw sets

wasn't sure how to exactly score...just did it

16thA. Overhead Squat; 3,3,3; reest 2-3 min; progressive, tough, but no misses

75, 95, 95...all from floor
B. 10 min EMOM-
odd: 4-6 HSPU
even: 6-8 Box jumps- 24"

Okay...did 4 reps per HSPU...strict..
box jump they painted the boxes and I didn't rust the new paint because it is very slippery...so I went with the old 23 inch and then did an extra set with a plate for 24" ...felt confident
+
2 Sets- HIGH aerboic effort
AD 3 min @85-90%
rest 3 min
Row 3 min @85-90%
rest 3 min

did it...

17th- Off

18thOpen 16.4

Score or 145...

19th
Off

- OR -

5 sets @ recovery pace-
Row 300m
35 DU
AB 15 cals
rest walk 2 min btw sets
+
Get outside and relax

20th
16.4 Redo

- OR -

Of

Week 12

7th
16.2- Attempt #2

6 rep improvement!! 87!! 

Happy because I sucked at T2B last year and couldn't even do DU's last year
so...I was closer and will do even better!
Tie breaker: 2:57

8th
15 min Assault Bike
10 min Row
+
15 min General dynamic stretch
+
10-15 min cool down

didn't feel there was any score to post...

9th
A. Front Squat; 3,3,3; reest 2-3 min; progressive, tough, but no misses
135, 135, 145

B. 10 min EMOM-
odd: 4-6 T2B
even: 4-6 Box jumps- 20"

easy...got 6 reps each time and averaged in 15 - 17 seconds
+
3 Sets-
Row 400m - every 100m get faster, last 100m MAX
rest walk 4 min

Set 1: 1:50 and finished w/pace 2:09
Set 2; 1;44 and finished w/pace 2:09
Set 3: 1:48 adn finished w/pace 2:14
+
5-10 min Assault Bike @ easy, cool down pace

10th- Off

11th
Open 16.3

the 10 reps for Rx...

12th
Off

- OR -

All at EASY Pace
10 min Row
10 min Assault Bike
10 min Dynamic Stretch
+
Mobility Work- shoulders and hips

13th
16.3 Redo

- OR -

Off

Week 11

29th
A. Power Clean; 1.1.1 (3 singles) every 2 min for 6 sets- add weight per set, stay moderate

85, 90, 95, 100, 105, 110
+
3-5 Rounds- Easy Pace for practice
10 alt. pistols
5 hspu
35 DU
5 hspu
* If no hspu's, sub with C2B

4 sets part hspu and c2b...pistons good
+
15 min EMOM-
min 1: 6-8 Front Squats- 95# (from floor)
min 2: 6-8 Wall Balls- 14# to 9'
min 3: 6-8 T2B
did 6 reps throughout...front squats tough...that was a surprise...
+
10-12 min jog, row, bike, or combo @ easy cool down pace

1st
A. Push Press; 1.1 (2 singles) x3 sets; rest 2-3 min- moderate weight, feel good

75, 75
+
3 Sets @ 85, 90, 95% Increasing Efforts
500m Row
8 T2B
8 Burpees
8 PC&J- 75#
rest 4-5 min btw sets
* Same pacing as last week just a bit longer now.

best average: 2:10 - 2:15...PC&J...hardest and just need to keep working...
+
2 Sets @ Easy, Recovery Pace-
5 min Row
5 min Assault Bike
5 min stetch

2nd
A. Back Squat; 5,4,3; rest 3-5 min- progressive, heavy but no misses
155, 165, 185 - not pretty...but I got it!

B. 10 min EMOM-
odd: 1-2 Skin the cat, practice (if don't feel comfortable do 1-2 rope climbs)
even: 6-8 gh sit ups

Liked this a LOT! 
+
300m Row @ HARD effort
rest walk 5 min
8 Sets-
30 sec Assault Bike @ Easy Spin
20 sec Assault Bike @ Moderate Speed
10 sec Assault Bike @ Hard Effort

3rd- Off


4th

16.2 - got 81...

5th
"Round the World"
1 min per Movement @ easy, leasurely pace
4-6 Sets-
1. Asault Bike
2. Jump Rope (singles)
3. Row
4. box step up- 20"
5. jog on track
6. front plank on hands
+
Mobility as needed

6th- Off

Week 10

22nd
A. Front Squat; Build to a tough single in 6-8 total sets

Finished at 165
+
2 sets:
2 minute AMRAP
250m row
max thruster- 65#

Scores: 10 and second set 8

rest 3 min

2 minute AMRAP
3 power clean- 65#
6 T2B

Score: 3 rounds - 26

rest 3 min

2 minute AMRAP
15 double-under
5 pull- ups

Score: 2 rounds
rest 3 min

2 minutes AMRAP
4 deadlift- 135#
5 bar facing burpees

Score: 29 reps

rest 5-8 min

23rd

Okay at RZ1 they had a problem with the lock so I had to go to LA Fitness...can't work out in the evening at RZ1 because they don't have room for a different program...so the Split jerk was from the floor...just okay...finished at 105...A. Split Jerk from blocks; 1.1 every 2 minutes for 6 sets- small build each set, should end at a moderate weight
+
3 sets- each for time:
50 double-under
15 S2OH- 75#
5 hspu (if don't have hspu perform C2B)
rest 3 minutes btw sets

Call this 4:05..

Call this 5:30

Call last 5:05

The key is always the DU...HSPU...not kipping and was tough...not sure if I was low enough +
12 sets:
40 sec - assault bike @ easy pace
20 sec - assault bike @ mod/hard pace

24th
A. 10 min EMOM-
odd: 25 sec max Wall Balls- 14# to 9'
even: 2 Wall Walks

Score: WB - basically 10 each round

Wall walks - completed in 17 seconds
+
400m Row @ HARD effort

Time: 1:36
rest walk 5 min
20 sec Assault Bike @ HARD effort

5-6 calories
rest walk 5 min
10-15 min Assault Bike @ easy pace

25th

Off

26th

16.1

RXed final score: 126
Feel that is about where I should be...

Week 9

15th
A. Power Clean & Jerk; Build to a tough single in 6-8 total sets

115 very good form... Tried 120 which would been a PR...
+
for time:
15-12-9
cals on Rower
S2OH- 85#
kb swing, american- 35#

Used phone for time... Think 10:03... But did final set for 10...

rest 5-8 minutes

for time:
15-12-9
cals on Rower
power cleans- 85#
bar facing burpees

Time: 13:23

Some cleans were good... Others not but overall okay with it...

16th
A. Back Squat; 3,3,3 @ 75-80%; rest 3-4 min

155,155,165...easy
+
3 Sets-
5 min @ 85% Effort
30 DU
14 OHS- 55#
7 Pull Ups
* Rest 3 min btw sets
**Goal is same score each set

1:58...7 PU continuous

Start 4:58- 7:04

2:07

1:56
+
10 sets:
30 sec - assault bike @ easy pace
20 sec - assault bike @ moderate pace
10 sec - assault bike @ hard pace

Total calories : 80

17th
A. Power Snatch; 1 rep every 2 min for 6 sets- lighter weight, crisp form
+
12 minutes - max rounds / reps:
5 power snatch- 65# (go to 55# if needed)
10 T2B
15 box jump over- 20"

3 rounds shy of 3 reps for 4 rounds ...
+
10 min Assault Bike @ Easy Cooldown Pace
5-10 in Mobility

19th

Okay...so I misread this thought it said 13.5...so I did both...

Open 13.5

Got 1 round, 15 thrusters and 10 pull ups...did go back to some "old habits"...but okay...

Open 13.4

got through the 9 reps rounds plus 7 clean and jerk ...The Olympic lifting...still need to work...as I got tired I went back to old habits...and I know that... but t2b - easy!! 

20th
All at EASY PACE
20 min Row
20 min Assault Bike
20 min Mobility/Stretch

It was very nice to have a chill day!! 

21st- Off

Week Eight

8th
A. Back Squat; every 2 min 3 reps for 4 sets- build, stay below 85%

Since I was suppose to stay at below 85%... Well... I stayed 175 ( which was 85% for 3 of the 4 sets
+
3 Sets-
5 min @ 85% Effort
30 DU
15 G2OH- 55#
* Rest 3 min btw sets
**Goal is same score each set

2:08

2:04 du hit to 30 (well... Du single...) without a break!! 

2:15... Was distracted by this girl chatting ....

9th
A. Push Press; 1.1 (2 singles) x4 sets; rest 2-3 min- build to a moderate set

Okay... Not sure if moderate but

75, 85,105, 115
B1. russian kb swings; 20 unbroken x3 sets; rest 60 sec- tough

35pds average time 35 sec.
B2. wall balls- 14# to 10'; 20 unbroken x3 sets; rest 60 sec

1:36 ( I think...)

1:35

1:39.. Had some no reps ... So I did more...
B3. gh sit ups; 6-8 reps x3 sets; rest 2-3 min
+
15-20 min Row, AB, bike, Jog @ easy pace 

10th

Just not feeling it today...A. Hang Power Clean- no blocks now; Complete 6 moderately heavy singles with good form

kept it at 75...just okay...
+
20 min amrap
50 cal row
50 DU
50 burpees

219...reps... Du felt good!!
+
30 sec Assault Bike @ easy 80% effort
30 sec Rest Walk

3,3,3,3,3,3,3,3,3,3,

12 sets

12th
A. Snatch from blocks; Complete 6 heavy singles with good form

Felt very heavy... Awkward ... Weird... Revert to floor just 75 ... Tried 85...
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed

Same here ... Seem to have reverted to old..

Distracted by the coach ...

Video: https://youtu.be/mjh0de64Rqg

C1. 1 min row for max cals x4 sets; rest 15 sec

Scores:14.13,14,13

C2. 45 sec max pull ups x4 sets; rest 60 sec 

I was stupid here and missed...

+
25 sec Max Cals Assault Bike/ Air Dyne
rest walk 75 sec
x3-5 sets

11 total -3.4.4

15 total - 5.5.5

16 total - 6,5,5

15 total - 5,5,5

15 total -  5,5,5

13th

Had to do this at LA Fitness...it is becoming rather awkward at the other gym....have to wait until 11:30 and just awkward...

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target

Score: 150

Because at LA Fitness...I had to adapt... not ideal par for T2B and the ball was 13.5...and had to guess on the height...folks do not understand and definitely get in the way and look at me like I am being rude...I don't care...but that is what happened..

On the positive...T2B felt pretty good and I had a good rhythm...got a couple of good sets of 10...found chaulk that helped...

Then...couldn't help myself and worked a tiny bit on Clean form... 

30 cleans, 95 lb.
20 muscle-ups

Week 7

Pants fit better...feel good...

1st
A. Back Squat; Build to a tough set of 5 min 10 minutes

Finished at 185 for 5...  I am happy with that

+
3 Sets-
5 min @ 85% Effort
12 cal Assault Bike
9 G2OH- 65#
6 Pull ups
* Rest 3 min btw sets
**Goal is same score each set

Not sure if I did this right...it felt easy

...but I was told my form on Pull Ups was much better - and I felt the same

Set 1: 3:30

Set 2: 3:30

Set 3: 3:45

2nd
A. 6 min EMOM-
Jerk, add weight per set- end with a moderately tough weight

Set 1: 85

Set 2: 85

Set 3: 95

Set 4: 95

Set 5: 105

Set 6: 115 (super ugly...but got it)

B1. russian kb swings; 30 unbroken x3 sets; rest 60 sec- tough
B2. farmer's carry; 60 sec worth x3 sets; rest 2 min- tough
+
Row 5k @ easy pace (around 3:00min/500m pace)

3rd
A. Hang Power Clean- no blocks now; Build to a 2 RM in 12 minutes

Finished at 90 pds for singles ...but felt like I had better form...

Video example 1:  https://youtu.be/6avy7oX8bVM

Video example 2: https://youtu.be/r4diiKo9QLg
+
16 min amrap
200 DU
150 wall ball – 14# to 10′
100 burpees
+
15 min Assault Bike/AD @ easy, recovery pace

4th- Off

5th
A. Snatch from blocks; Build to a tough single in 10 minutes

Okay...but from the blocks felt off

went to the ground and went to 85...did it sort of...
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed

Average was 5 -6 first set of 6 felt great!
C. 12 min EMOM- odd: 40 sec max row for cals even: 40 sec max pull ups

9,8,8,9,9,8
5,5,4,5,5,5...last three sets were singled worked on form too...tried not to go back to bad habits

+
30 sec Max Cals Assault Bike/ Air Dyne
rest walk 60 sec
x4 sets
Average calories 5 -6 (okay...)
- Score each set separately

6th
Open 15.1/15.1a
Had to do this at LA Fitness because Rz1 had a powerlifting meet...
first round of T2b felt great!..The bar has a rubber coating and on the 2 and 3rd sets had trouble gripping.. (i didn'[t have chalk...)

finished with 3 rounds (8 reps less than last year...last eyar I got 3 rounds and 8 reps...but I attribute that to having to start my own clock and the bar...the t2b actually felt better...grip was an issue)

finished at 110 (5 pounds more than last year...could have tried 115...but was being conservative...

Overall...positive with the outcome

7th- Off

Week 6

Week 6

GOOD day!!

25th
A. Back Squat; 3 reps x4; rest 2 min- progressive, heavy
Set 1: 185
Set 2: 195
Set 3: 200 (but just one - but feel good about it!!

B1. Wtd. strict pull up- 3 reps with 3 second decend, unbroken x3 sets; rest 60 sec
Vest + 12 pounds GOT IT each set!

B2. kipping pull ups; amrap set x3 sets; rest 3-4 min
Set 1: 5 (I felt light)
Set 2: 6 (was getting form...)
Set 3: 6...same 
+
4 sets @ consistent effort
12 push ups, hand release
10 kb snatch (5/arm)- tough
12 S2OH- 65#
10 ghd sit ups

26th

Good...A. Jerk; Build to a tough single in 10 minutes

This had been awhile

Finished with 105 pds. tried 110 to stay with under 10 minutes...but didn't get...form wasn't the prettiest...but know I need to get under it:)
B. Accumulate 12 wall walks with 8 sec pause at top- not for time
C1. ghd back and hip ext.; 12 reps x3 sets; rest 90 sec
C2. Ball Slams; 10 reps x3sets; rest 2-3 min
+
60 sec max row for meters
rest 60 sec in row
x4 sets
*Preset rower for this
*Record score for each set
(You still haven't given me any numbers to work off of here!)

sorry I forgot to record earlier

Set 1: 232

Set 2: 241

Set 3: 237

Set 4: 252 (cheered on and had better form

27th

A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- same thing here, work on form, hips into bar!
No video...so you will have to trust me but the form is better...
Set 1: 65
Set 2: 75
Set 3: 85
Set 4: 85
Set 5: 85

B. close grip bench press; 6-6-6; rest 2-3 min- make sure these are heavier than last week
Set 1: 85
Set 2: 105
Set 3: 110 (4 reps)

C. Good Mornings @41x1; 6-6-6; rest 2-3 min- 4 seconds going down- go with bar or add some weight to it, hold tempo though
+
3 Sets:
30 sec max DU
Row 500m @ 2:43 pace
45 sec max DU
Row 500m @ 2:43 pace
90 sec max DU
- Record # of DU each time
Set 1: 20
Set 2: 24 (but thought 60 seconds)
Set 3: 50

28th- Off

29th

A. Front Squat; 16 reps x2; rest 2-3 min- light and fast, speed out of bottom focus- go light!
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed
C. 10 min emom-
odd: 8 wall balls + 4/leg DB walking lunges
even: 45 sec max T2B (record # of T2B each set)

Was told form was better...when tired went back to the old
Set 1: 13
Set 2: 11
Set 3: 8
Set 4: 10: 
Set 5: 6+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 30 sec
x3 sets

Set 1: 9
Set 2: 9
Set 3: 8

- Score each set separately

30th

A little off today. 

A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; same thing here, form driven, stay light- video one or two sets

Not back as far as I wanted...

High Hang

High Hang 2

Went a little heavier since I think I better understand the exercise
+
For Time:
3-6-9-15-21-28
Row for cals
Thruster- 65#

Time: 18:21

31st- Off

-- 

Week 5 - Monday, January 18, 2016
Day one of the Week

18th
A. Back Squat; 4 reps x3; rest 2 min- progressive, heavy
Set 1: 165 pds
Set 2: 175 pds
Set 3: 185 pds (thought it was 195...it felt light and wish it had been 190pds)

B. B. Wtd. strict pull up- Build to a heavy set of 2 with 4 second decend
Okay...I am getting better at this...I believe the numbers are correct with the vest...
\Set 1: Vest + 7.5
Set 2: Vest + 10.5
Set 3: Vest + 12.5
C. Wtd. strict pull up- 5 sets of 1 rep @ 80% of A; rest as needed
+
4 sets @ consistent effort
6 kipping pull ups (did okay..but my form still "dropped" and consistent on 4 then singles)
8 kbs, american- heavy (okay...this still freaks me out...so it was 30pds...kb
10 push ups, hand release
12 ghd sit ups (learned better form and truly hit the form correctly



19th

Very good day! A. Strict Press; 3 ( 75 pds),2 (90pds) ,1(95 pds),3 (80 pds),2 (95 pds),1 (90 pds); rest 2-3 min- waveload
Very good - felt good...visualized and got it!

B1. Farmer's carry; 100m x3; rest 60 sec- last week here, fight
Got this! 
final set  had to pause but finished and did an extra to make up for it...
this really does seem to help the Golfer's Elbow but feels really good when I do it1

B2. Wall Walk; 5 reps x3; rest 60 sec
Easy
B3. ghd back and hip ext; 10 reps x3; rest 2 min
C. Pallof Press; 12/side x3; rest as needed
+
40 sec max row for meters
rest 40 sec in row
x4 sets
*Preset rower for this
*Record score for each set

this was very easy...but could be the LA fitness rower...

20th - had to take off because of weather

21st

Trying to stay positive...focus on what I am doing right...but I keep feeling like I am just getting worse and worse... these workouts feel I am capable of more...I and I've done more just a few months ago... then I can't do simple stupid sh@@...

A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- I want the bar starting at mid to upper thigh, be fast. 

Positive: At least I know what to do...but my body didn't do it

Better positioning..will do this next time

Sets 1- 2: 75 pds

SEts 3-4 :95 pds (only 2 reps) 

set 5: 80 pds

video: https://youtu.be/DSH7GTpNkyI

B. close grip bench press; 8-8-8; rest 2-3 min- make sure these are heavier than last week

doesn't make sense that I can do 75 pds.. and 95pds, 95pds easily and not clean the same with perfect form..muscle it up ...sure...but ...

C. Good Mornings @41x1; 6-6-6; rest 2-3 min- 4 seconds going down

Good mornings with just the bar...right? 

+
3 Sets:
Row 500m @ 2:45 pace
90 sec max DU
Row 500m @ 2:45 pace
10 Box Jumps, step down- 24" - 24"...I have done before...but today ...I felt so out of practice...so I went with the 22"...
- Record # of DU each set

DU: 42. 40, 37

Okay...this was frustrating with the timer...so not sure I got this right...also...coach ...who is a friend wanted to chat before...which was fine...I just was delayed...

22nd

Just not in a good place today.  Last two days...I just haven't gotten that satisfaction I usually feel...frustrated with my skills..I feel very, very fat...meaning my pants are VERY tight and uncomfortable... 

I know we are building and I am too close to Open to change... but I look at photos from just a few months ago and I am not that person...

A. Front Squat; 14 reps x3; rest 2-3 min- light and fast, speed out of bottom focus- go lighter! 

super easy 

Weight: 55pds
B. C-Swing Practice- see first 2 min of video; 10-12 swings x3 sets; rest as needed

during practice good: https://youtu.be/Np8oxBhJxu8

C. 10 min emom-
odd: 8 total barbell back rack walking lunges- moderate to tough weight

95 pds

Couldn't walk because of the class ...
even: 45 sec max T2B (record # of T2B each set!)

I totally sucked - got confused how I was to use the practice...didn't count...and am very frustrated
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:00 min
x3 sets
- Score each set separately

Set 1; 10

Set 2; 9

Set 3: 9

23rd

did some research on YouTube ....so I have a better understanding of the High hang snatch pull...

tried not to bend the arms...but saw it in the video... still just have to get the hips...

I have a saying that I just need to be 1% better each time...the research was my 1%...in other words...I wasn't doing it correctly the first few weeks ...so this will help...

Also...worked out later during Open Gym with the group...that energy truly helps and it wasn't awkward during the time I was there...very supportive...got some feedback..and of course...everyone has their bad days like I had yesterday...amazing how a solid challenging work out makes your feel better...and I know they can't all kill you...but some days you just feel gross and a good workout is always the cure!

Stayed with 55pds or 65pds

A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; form driven, stay light- video one or two sets

video: 55pds: https://youtu.be/RsOROdn2jZc

video: 65 pds: https://youtu.be/RUZfaCUrQPQ
+
For Time:
30-20-10
Wall Balls- 14# to 9'
Power Clean- 80#
Box Jumps, step down- 20"

Time: 15:48...what do you think? is that good? bad? okay? I don't have a point of reference....

The Power Cleans I told "were ugly" but I figured that would happen with the volume..and I would agree and a few I worked to get back on my heels and get the hips into it...couldn't tell you how many were like that...Wall Balls felt pretty good as did the box jumps....