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.

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

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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

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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

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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

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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

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

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.