New year's eve 2009

Training:
A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#/h

post loads for A, time for B and reps for C to comments
work on speed through the middle for the PC
risk failure on the CTB chin ups in late sets
chest to deck on ALL burpees, even with DB's; jump with arms at sides and DB's in hand, please.

----------------

A. 145# (not sure, done with weird set of old home weights)
B. 3:46 (done on rings, smashed head on ceiling on 4th round)
C. 17 (done with 30# DBs, all I have)

Looking forward to getting back home so I proper equipment to do the workouts properly!

day 24

Day 24 Training:

part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

chest to deck, NOT belly to deck for push ups and burpees
arms come to full extension at the start of every ring dip rep and the end of every rep
------------------
152

full ROM on every rep. Had Kelli watching, she did not count the incomplete ROM reps.
Ring dips were brutal, got to muscular failure really fast. Pretty much down to double on the PU and RDs. Most burpees unbroken, wide stance helped.

day 22 (home edition)

Training:

part 1:
For reps:
1 min AMRAP Jumping Switch Lunges
1 min AMRAP db thrusters - 12#/hand
1 min AMRAP Knees to Elbows
1 min AMRAP Ring Dips
1 min AMRAP Burpees
-----------------------
41+27+33+17+14 = 132

Legs were fried after the switch lunges, but kept moving on the thrusters. Found a good tempo on the K2Es. Had nothing on the Ring dips, hard to get going. Could hardly do a push up after the ring dips, burpees were just slow. Good workout.

day 21

Training:

7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round...; the HSPU are thumbs under shoulders); unbroken means when you pick it up off the floor, it cannot touch the floor again until all 7 reps are done

post time to comments

---------------

23:46

All unbroken. Scaled weight: start at 77#, increments of 5.5# (finished @ 110#). Despite the low weights and long time, I am extremely happy with this. First time actually doing an "unbroken" workout truly unbroken. Took long breaks before sets of HSPUs, as these are a huge goat for me, they felt surprisingly strong today.

Off to Christmas holidays today. Going to be in the Calgary area, so hopefully I can get a workout in with the Big Dawgs at OPT.

day 20

Training:

A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec

post total reps to comments
(i.e. 12 + 15 + 300 = 327)

----------------

A. 9 @ 264#
B. 20 (10 unbroken PR)
C. 178
Total = 9+20+178 = 208

Had to scale the weight on the DL, since my 1RM is 308#. Really happy with the reps at 264#, felt strong. Pumped about the MUs, really wanted that 20. DUs were torture, arms were smoked from the MUs, felt like I was skipping in molasses. Great workout!

day 19

Training:

A. Power Clean - build to a 1RM
B. Bench Press - build to a 1RM

post ratio of power clean to bench press 1RM's to comments
(i.e. 255/255 = 1.0)

------------------

A. 70.5 kg = 155# (PR by 1#....I'll take it)
B. 87.5 kg = 192.5# (PR by 15.4#)
ratio = 155/192.5 = .81

Took the longest warm-up ever today, and it payed off. Got some tips on my bench press from one of the UAPA powerlifters today, apparently I have a habit of rolling my shoulders forward. Correcting this seemed to help lift a lot. Unfortunately this gives a nice a low ratio...

day 18

Training:

A1. Overhead Squat @ 32X1; 3 x 5 - 80% effort; rest 90 sec
A2. Supinated Chin Ups @ 40X2; 3-4 x 5; rest 90 sec
B1. BB Forward Lunges @ 20X0; 5-6/leg x 3; rest 75 sec
B2. Clap Chin Ups @ 10X0; 6-15 x 3; rest 75 sec
C. DB Back Extensions @ 2020; 10-15 x 3; rest 90 sec

clap hands at top of chin up
post loads and notes to comments

-----------------

A1. 25 kg, 35, 40, 42 (PR), 44(1+f)
A2. 5 kg, 10, 20, 22x2, 20
B1. 40kg, 45, 52.5
B2. 15 all unbroken

No part C, my workout partner hurt herself on the BB lunges, so called it quits and got some ice on her lowerback as soon as possible. Clapping chin ups were fun, really go the feel for these, OHS felt better today, starting to get that extra bit of depth in the hole.

day 17

WOD 1:
Power Snatch - find your 1RM
rest as needed
WOD 2:
1K Row sprint
rest as needed
WOD 3:
Tabata Mash:
Push Ups
Box Jumps - 20"/14"
Anchored Sit Ups

post like this to comments:
1. 165#
2. 3:09
3. 375 reps

------------------

Part 1: 50 kg (PR), more of a muscle snatch..
Part 2: 3:32 (PR)

Discovered a new level of pain today. wow. After rowing 600m my entire body just seized up, and I could taste blood in my throat. Speed dropped from 1:38/500m to 2:00/500m in the span of 100m. Just had to tell myself to keep going...

Mash
PU: 24,20,18,16,15,13,13,12
BJ: 17,15,17,18,15,18,19,19
SU: 20,20,18,18,18,17,18,18
Total: 416

Super stoked on this score, thought I could do a 360 at best. Felt great throughout. Although I should note that I did not get full extension on the BJs, as ROM was not specifed, just both feet on the box.

day 16

Training:

part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
--------------

part 1

37.5 kg- all unbroken, very difficult, let out some weird animalistic scream on the last rep

10 strict, 7s+3kip, 3s+7k, 9k, 6k

sit-ups all unbroken, but extremely difficult. Took the full 60 sec for the last set.

Just wanted to clarify on the "unbroken", I am under the understanding that the reps have to be touch and go for the squat clean thrusters. Having the bar on the ground but not 'taking your hands off', seems the same as taking a rest to me. Not sure if this is the intention though...

rest 8+ hours

part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)

post loads and notes for part 1 and notes on effort for part 2 to comments

----------------

Part 2:

1270 m
1270 m
1290 m

Done on a square track, so hard to maintain a good pace every corner, which unavoidably slows you down a bit. Felt good to run again. Pace was pretty constant, about 45 sec/ 200 m.

day 15

Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double tomorrow

---------------------

A. 115 kg x3, 135x1
B1. 40 kg, 42.5, 45, 46 (PR), 46.5 (3+f)
B2. 1.5 pood, all unbroken
C. 12# x 7, 15x6, 20x2

DL felt much better than last time, 1RM is 140kg, pulled the 135 easy. KB swings felt incredibly easy, should have moved up to 1.75 pood. Didn't do DB ext. rotation at 30X0 this time, what a difference. Stoked for the double tomorrow.

Rest/Reflect

What are your 3 top priority training goals for 2010?
Post the 3 and ONLY 3 to comments, put it out there!
This is for everyone. This is important. This is for you.

------------------------------

2010 _training_ goals

1. Improve overhead movements (55 kg Snatch, 60 kg press, 75 kg split jerk)
2. 220# back squat
3. Finish the freakin "flight simulator" as Rxd. I have failed at this twice...I have 82 unbroken DUs but this WOD is my nemesis.

day 14

Training:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)

----------------

M/25/140#/5'9"

A1, 60 kg, 60, 62.5, 65, 67.5 (3RM PR)
A2. 14, 9, 10, 8, 8 (strict PUs)
+
HSPU: 6,4,4,2 (Done on 6" parallettes, crown to floor, strict)

Woke up at 6am to do this, but felt like I had been hit by a train, poor sleep lately. Felt a lot better by the end of day, so went for it.
PU done strict, hands still recovering from rip last time, a little surprised at how low these numbers were. After first round of GHDs only managed 15s, felt like my abdominal lining was going to explode..still feeling it from day 12.

day 13

Training:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

---------------------

A1. 35 kg, 39, 41, 41, 41(2+f), 39 A2. 70 kg, 72.5, 75, 75, 77.5, 81.5 (PR) B. 70 kg C1. 30 kg, 30, 30 C2. (6,3,1), (6,2,2), (6,2,2) Kept the weights low on snatch to focus on tech, although a bit higher than day 9.

Videoed them to review:

http://erikluber.blogspot.com/2009/12/training-a1.html

First time doing proper GHD raises. Wow. There was no way I was going to do 15,

ended up doing 10 per round, extremely broken up. I am excited to grow a pair of

hamstrings eventually!

day 12

Training:

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
----------------

1A. 7/11, 6/12, 7/12, 5+f/12 = 72
1B. 1:23, 1:28, 1:38 = 4:39

Was feeling pumped this morning, happy with these numbers. Couldn't do the jumping lunges unbroken on the last round, legs were devastated, came close to falling over a few times. Did not realize that the rest time between part 1 and 2 was 20+ min, oops. Going to have to do part 2 later tonight.

Note: I have NOT been doing proper GHD raises...I thought they were just back ext. on a GHD machine. I tried a few proper GHD raises this morning, there are BRUTALLY difficult. I am excited to start doing these.
rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

----------------

part 2 (buddy lee rope)
rounds: 82 (PR), 60,60, 50, 50, 46, 44, 50, 50, 54
Total: 538
Rhiannon: 440
5K row: 21 min

First 2 rounds unbroken, although cut them short too early. Don't think the extra rest was useful in the beginning, probably could have done an extra 40 reps. However, was just hanging on after round 5. Felt good, fun day.

day 11

Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
----------------

A. 3RM: 110 kg; 1RM: 130 kg
B1: 40 kg, 40, 45, 49 (3+f), 47.5 (2+f)
B2. 1.5 pood, all unbroken
C. 10#x7, 12x7, 15x4

Glad we didn't have to do true 1RM, grip was still toast from the chins. KBs felt strong, this is a big improvement for me.

Latest 5K: 20:07

day 10

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups

post loads/reps for A1/A2 and time for conditioning workout to comments

---------------

A1. 60 kg, 62, 64, 66, 68.5(1+f)
A2. 40 (PR), 22, 20, 20, 15

No metcon for me. Got a really nice and deep rip in my hand and the last set of pull-ups. Got into 4 reps of the squat cleans and ripped it open even more. Called it quits there. Pot just wasn't hot today.

day 9

part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps

-----------------------

A1. 35 kg, 35, 37.5 40, 41, 42
A2. 64 kg, 66.5, 69, 69, 73, 85 (f)
B. 90 kg
C1. 10kg, 20, 30
C2. all unbroken, arms fully extended on first set and moved to crown on last two.

Kept the weight low on the snatches and focused on tech. Really focused on receiving the weight with my ass out. Found that splitting my legs parallel to the bar made a HUGE difference. Going to video these next time to compare. Dips done on bar, but felt surprisingly strong, think I could have done 35kgx2.

Post WOD fuel: Blueberry smoothie + 40g Whey. Breakfast 40 min later: Scrambled eggs+back bacon+kiwi

rest 8+ hours

part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%

post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts

----------------

Part 2, 12 hours later:

Tabata Row: 99, 99, 100, 100, 95, 93, 93, 94
Sprints: 288, 286, 286

Feel stupid, totally screwed up the tabata row. Went way too hard off the start, not much left for the 1 min sprints, it showed. Pretty disappointed with this, thought I could do 300 m for sure. Time to get some good sleep and get my head back in the game for tomorrow.

PWO: blueberry smoothie + 40 g Whey

day 8

Training:

part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)
---------------

*12:40

Really wanted to do this one as Rx'd,, but should have known better. My 1RM is 105 lbs, so 45 PS at 95# was definitely too much. Made it through the first round, but had to turn down the weight to 77# after 4 reps into the second round. Gave this one everything I had. First time posting a video:

http://www.vimeo.com/7867594

rest 4 hours

part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)

----------------

Total distance was a little over 2 miles. Legs felt heavy after this morning. Maintained a pretty constant pace throughout.

day 7

Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 18 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 15 x 3; rest 60 sec

C2. Toes to Bar - 21 reps x 3; rest 60 sec

post loads and notes to comments

-------------

A. 50 kg, 55, 60, 62.5, 65
B1. 18@ 1.75 pood, 10/4/4@2, 8/5/5@2
B2. 5, 4, 3
C1. All unbroken
C2. 11/10, 15/6, 10/7/4

Both cleans and jerks felt really strong, set PR on push jerk. First time being able to pick up the 2 pood KB, really happy with that. Grip was toast on the T2B.

day 6

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle

-------------------------

A1. 6x0, 6x10 lbs, 6x25, 5x30
A2. 8x95 lbs, 8x100, 7x105, 6x110 (low back)
B1. 8,6,6
B2. 35 lbs,40,45
C1. 10x10lbs, 8x12, 8x12

Found the 1 1/4 squats to be extremely challenging, took a bit of getting used to. Holding on to the dbs after the amrap chins way tough. Left arm not too much weaker than right on powell raises.

day 5

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 18 reps x 3; rest 60 sec

post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle

-----------------------

A1. 60kg x8, 61x7, 61x6, 61x5
A2. 70kg x7, 72.5x7, 75x6, 77x5 (no straps)
B1. 8,8,8 (forgot it was weighted)
B2. 15,15,15
C1. 8, 7, 7 @ 10 lbs
C2. 18, 18, 18 all unbroken

First time doing the db ext. rotations properly... man those were tough. I found out I am ridiculously unbalanced, felt about 50%-80% strong on my right arm. Made sure to do the same number of reps on both arms...not sure if this is correct though.

day 37/45

Training:

#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec

rest 8+ hours

#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders

post loads for part 1 and time for part 2 to comments

---------------

Part 2:
8:17

Really wanted sub 8. Everything unbroken until last round. Finally figured out how to do the fast K2Es unit style.

Leaving for vacation this afternoon, no time for part 1. Going to do my best to drop in Xfit boxes for the week I am in Victoria/Vancouver. Then off too Mexico for a week. Not holding my hopes up for the facilities there, but will see if I can still compete in the comp.

day 36/45

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

post loads, reps and notes to comments

---------------

A1. 3x60 kg/3x65/3x67
A2. 3x65/3x75/3x80 (PR)
B1. 15/16/15 (1.75 pood)
B2. 6/6/4
C. 15 lbs x 6/15x4

Cleans have feel a little sloppy lately, not receiving the bar high enough. Bench was really strong, I think 80kg was my previous 1RM. Shocked myself with the KB swings, never managed more than 10 in a row with 1.75 pood, think I can finally pick up the 2 pood. Totally assed up the DB rotations, should have watched the video again before going.

day 34/45

Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5

find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)

-----------------------

Row: 443.5/450.5/435.6/410.3/425.5
Ave: 433 watts
Score: 433/139 = 3.11 watts/lbs

DUs: 63/57/46/49/46
Total: 261

Arms were absolutely smoked after the row...I knew this was going to making the DUs rough. It did! Really had to dig in on the DUs, low numbers but 100% effort.

day 33/45

Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

post loads and notes to comments

------------------

DL: 130 kg (1RM 140 kg)
HPC: 65 kg (1RM 70 kg)
Press: 50 kg (1RM 57 kg)
Grace practice @ 45 kg

DLs felt pretty light at 130. Cleans were a bit off today, smashed my knee yesterday and it is still a bit tender. Went for a lower weight on Grace practice, figured this was a good opportunity to practice push jerks, still the movement that I the most difficulty with. Starting to feel a lot better, but flexibility still limiting me overhead.

day 32/45

Training:

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

---------------------

1:41/1:56/3:00/3:18/*4:45/2:28
Total: 20:15

*clip broke on rings while in the middle of dips, took a nice tumble. Spent 1:30 trying to fix it but, got frustrated and switched to bar dips for the rest.

Everything unbroken until round 3. Everything eventually got broken up except PUs. Box jumps are just my goat, I can't get a rhythm on them, made squats tough.

day 30/45

Training:

A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

post loads to comments

---------------------

A1. 135x6,140x5,140x4,140x4
A2. 35/hnd,40,40,40
A3. 7,6,5,4
A4. 25x8,25x9,25x9,25x8

Chins were more difficult than I expected. Should have gone up in weight in the lunges. Bench felt good and challenging. Arms got tired holding up the weight on BE before I could feel any fatigue in the lower back.

day 29/45

Training:
Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

post loads and time for Annie to comments

------------------------

PS/OHS/SB: 20 kg - 34 kg.
Up in 4.4 lbs increments, no 2.5 lbs plates. Failed on 3rd SB on 34 kg. OHS and SB feeling better and better
+
SP: 50 kg/52/55/57(sloppy)/50
Think I went too heavy on these. Still not to happy with depth.
+
Annie: 6:46 (PR), All unbroken (PTS sit-up standard)
Last time I did Annie was in March of 09 (had been doing about 1.5 years of .com up to this point), it took me 14 min and I only did 1/2 of the Rx'd DUs. After just 4 months of OPT I did double the DUs in half the time. Thanks Coach, this programming rocks!

day 28/45

Training:

3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

post notes to comments

--------------

BWT: 139 lbs

SDLHP @ 84 lbs, unbroken
Row: 152.5/1:54.3/1:54.3
+
Thruster @ 70lbs, unbroken
DUs: 64/59/53
+
Chins: unbroken butterfly
BJs: 15 reps unbroken on 24" box (no 20" available)
round times: 50/1:01/1:04

This one surprised me, really kicked the crap out of me. Thrusters feel much better, but really had to dig in on the last set. Great WOD!

day 26/45

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed
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A1. 60 kg, 62, 64, 64, 62
A2. 60 kg, 61, 62, 63(2+f), 63(2)
B1. 100 kg, 110, 120, 125 (2+f)
B2. all unbroken and strict

Did really long warmup, definitely made a difference, felt really strong today. Turned down weight on last set of cleans, previous set was pretty sloppy. Hand position a bit higher up on the rings, helped with speed.

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

post weights/reps/notes for part 1 and score for part 2 to comments

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Figured many people will be gunning at GC's score on the row...thought I'd estimate it for everybody's benefit while he is out hunting:

Power = 2.8*(5/6*(500/109)^3+1/6*(500/98)^3)
=287.2 watts

Score = 287.2/180 = 1.62

...this is just a rough estimate, but should be good within +/- 0.05

day 25/45

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

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A1. 20 kg, 22, 26, 30, 32.5 All sets 6 reps. Felt really good today, tempo helped my form a lot.
A2. 6(0), 5(12 kg), 4(16), 4(16), 4(16)
B1. 40, 40, 45. 5 per leg. Outer part of right foot hurt a lot, this has been bothering me for while...
B2. 4,4,4 Tempo was brutally difficult

rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

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4.5 hrs rest (slept the entire time, guess I needed it).
Runs felt amazing. Managed really close to the same distance each time. The light jog really helped, 1 min rest intervals would've been a lot worse...tHink I am going to put some light jogs in my rest time during interval running.