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