January 31st, 2016

A. Squat Clean; 1.1.1.1 x 4 sets; rest 5 sec; rest 2min (build each set to a tough set, keep rest bw clusters at 5 sec) 
B1. 50 UB Double Unders x 4 sets; rest 10 seconds 
B2. OHS; 15 for time @ 115# x 4 sets; rest 2:50 
+
12min AMRAP: 
3,3,3...6,6,6...9,9,9 and so on: 
Deadlifts @ 225# 
Bar Facing Burpees 
TTB 
+
15min of Breathing and meditation Work: try this (https://www.dartmouth.edu/~healthed/relax/downloads.html)
+
15min of Shoulder/Wrist Therapy

A. Skipped cause of wrist. Gonna do some clean pulls tomorrow. 
B1 and B2. times were 1:30, 1:08, 1:05, 1:03. Weight was just enough to irritate wrist much. I could feel pressure during the squat. DUs unbroken, OHS unbroken and fast. Felt good. 

AMRAP - 7 DL in the round of 21. 

Used double over hand grip like we talked about, probably slowed me down a bit. I tried to do the pop up from burpee and right in to jump over the bar as long as possible. Made it until midway round of 15. Then started stepping up from burpee in to jump. T2B were and I tried to catch my breath there. Went unbroken except did 12-6 in round of 18. I think I gave right effort since I could taste it at the end. 

January 27th-29th

TTT Camp

Could really do much. Only participated in 1 workout.

9min AMRAP
40 DU
10 TTB
10 Burpee
80 DU
20 TTB
20 Burpee
120 DU
30 TTB
30 Burpee
160 DU.........

Finished in with 105 DUs in the round of 160. Wanted to go unbroken as long as possible and push the pace early and try and hang on. Broke TTB 21/9 and started to slow in round of 30 Burpee, breathing and should burning. Happy with effort. I fell good on these movements.

January 26th, 2017

A1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec
B. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3sets; rest 45 sec https://www.dropbox.com/s/n6mg6slbxpdzzxd/MVI_5593.MOV?dl=0
C. Hand Stand Walk; accumulate 250' NOT for time (focus on quality movement) 
+
30 Sec Row @ 1:40 pace 
30 Sec Rest 
30 Sec Bike @ 500 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace 
30 Sec Rest 
x15 sets 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc


Completed all movement. Did not do HS Walk because of wrist.

30/30s were better this week, felt stronger and breathing was better, hit all numbers. Did it with 2 other people and it really helped.

January 25th, 2017

5 Sets: 
Assault Bike 2min @ 275 watts 
5 Bar Muscle Ups 
15 C2B Pull-ups 
rest 60 seconds bw sets 
+
5 Sets: 
Row 2min @ 1:58 pace 
5 Deficit Strict HSPUs (5") 
15 K HSPUs (from floor) 
rest 60 seconds bw sets

All sets took 3:05-3:10. Did CTB and BMU unbroken. I dropped between CTB and BMU. 

Same here. Unbroken. Did all HSPU of parallets. Had to stop in between Deficit and flat to move a mat. The KHSPU were still prob 2in depth. k

January 24th, 2017

A. Power Clean; 3.2.1.1 x 4 sets; rest 5 sec; rest 2min (build each set to a tough set, keep rest bw clusters at 5 sec) 
B. Back Squat; build to a tough single (film for me) 
+
For Time: 
24 Cal Row 
12 Squat Snatches @ 135# 
40 Double Unders 
24 Cal Row 
10 Squat Snatches @ 155# 
40 Double Unders 
24 Cal Row 
8 Squat Snatches @ 175# 
40 Double Unders 
rest 12min, then: 
For Time: 
24 Cal Row 
12 SquatClean @ 155# 
40 Double Unders 
24 Cal Row 
10 Squat Clean @ 175# 
40 Double Unders 
24 Cal Row 
8 Squat Clean @ 195# 
40 Double Unders 

Skipped this session. Did really want to do any of it with wrist and back. 

January 22nd, 2017

60min AMRAP (at 145-165bpm): 
30 Cal Row 
10 TTB 
10 Burpees
30 Cal Bike 
10 C2B 
10 Box Jumps 
400m Run 
10 HSPus 
30 Double Unders

6rds + 15cals. Did HSPUs off parrallets about 2in depth. HR 160 throughout. Not too much to report. 

January 21st, 2017

A. Squat Snatch; build to a tough single 
B. Deadlift; 5 on the min for 10min @ 275-315# based on feel, keep reps fast and explosive 
+
For time:
20 Thrusters @ 155# 
20 Muscle Ups 
20 Power Clean @ 155# 
20 Burpee Box Jump @ 30" 
20 Front Squat @ 155# 

A. 205, didn't feel great, just off today. Bar was getting out in front of me. 
B. Completed. 295 and 305 first 5min. 315 last 5min. 

11:10. Kind of pussed out at the end. Sat down for :25ish seconds. I though the FS was gonna be way worse, turns it wasn't all. Good experience. Bad news is that my wrist took a beating. Definitely sore and hurting and I'm gonna need to stay off it for a bit.