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

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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

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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)
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*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)

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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

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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

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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

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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

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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

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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)

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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.