Sat 21DEC14

AM (DID NOT DO- see notes)
Run 400 @90%
Rest 1:1
x 10

PM (8:30 AM)
5 min amrap @80%
10 kbs 1.5 pd
10 burpees
rest 5 min
10 min amrap @90%
10 PC&J – 95#
20 DU
30 cal AD
Rest 5 min
5 min amrap @100%
5 PS- 135#
5 bar facing burpees
10 bj – 24″

Scores:
5 complete
4 + 3 PC&J’s
4 + 1 PS

Notes:
– Definitely got progressively harder.
– AD was a quad killer which made it burn for the last amrap.
– Bar facing burpees felt slow- definitely the limiter on this amrap.
– All bar work UB.
– Rebounded on box jumps- quads burned like hell but felt fast on these.

Other Notes:
– Had to do the PM workout in the morning due to the gym hours. Couldn’t do the running work. Really wanted to because I know I need it (even found a track in the city to go use). However, Christmas shopping and traffic got in the way and I didn’t get back home to go to the track before dark.

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Fri 19DEC14

8:00 AM
AD 35 min @Z1

3:00 PM
A. 10 sets – every 45 sec – PC x 2 – light/moderate loads
B. Split jerk cluster; .1.1x 3; rest 15 seconds, rest 3 min
+
EMOM for 10 min:
Odd- 5 thrusters -135#
Odd- 5 MU
+
EMOM for 10 min:
Odd- 5 OHS -135#
Even- 10 TTB

Scores:
A. 185, 195, 205, 215, 220, 225, 230, 235, 240, 245
– Felt good. Not TnG.
B. 215, 230, 245
– Felt very very heavy today. Didn’t realize how sore my shoulders were from all the wall walks.
+
EMOM 1
– easy, all UB
Rested 2 min
EMOM 2
– easier, all UB

Thu 18DEC14

8:30 AM
Row 250 @90-95%
Rest 1:30
x 10
rest 5 min b.t sets 5/6

Scores:
1. 44.9
2. 45.0
3. 44.8
4. 44.4
5. 44.1
6. 44.3
7. 44.2
8. 44.5
9. 43.8
10. 43.8
– These got the legs burning a bit.

4:30 PM
A. Clean and jerk – 3 reps x 6 sets; rest 90 seconds (moderate effort)
B. Snatch balance; 5,5,5,5; rest 203 min
+
5 rounds for time:
10 wall walks
50 meter farmers walk 2pd/h

Scores:
A. 205, 215, 220, 230, 235, 240
– Pulls felt better today. Breathing got harder towards the end. Squat cleaned them all. Split jerk them all. Not TnG.
B. 135, 150, 165, 175
– Made sure I wasn’t heaving the weight up with my legs like a push press. Stayed a little light just because I haven’t done these in a while. 175 was moderate.
+
14:27
– Delts!

Tue 16DEC14

8:00 AM
AD 30 seconds @85%
AD 30 seconds @50%
X 30

3:00 PM
A. Build to a heavy single – snatch
B. Build to a heavy single – C&J
+
CF regional workout #4 – 2011 (100’s)
100 Pull ups (5’s)
100 KBS 53# (10’s)
100 DU’s (50/50)
100 OHS 95# (10’s with last set being 20)
+
AD 15 min @Z1

Scores:
A. 220
– Pulls felt very very heavy. Haven’t snatched heavy in awhile and I can tell. My form felt off when it got heavier.
B. 295
– Pulls also felt heavy but form felt really good for both the clean and the jerk. Could have definitely gone heavier but stopped. Jerks felt especially easy.
+
22:14
– Pull ups felt awful. Biceps and forearms are still sore. Hands are torn up a bit. Bad pull ups led to awful feeling KBS’s. Lats were then on fire and obviously my grip was shot. DU’s not bad, just mental, especially just holding onto the rope. OHS’s after knocking out 40 quick the legs really started to feel it more than I thought they would.
+
Completed

Notes:
– Going to eat a bunch of calories and get extra sleep on Wednesday just so I recover.

Mon 15DEC14

7:30 AM
Row 500m @1:39 pace
rest 2 min
x 8

Scores:
1. 1:39.1
2. 1:39.0
3. 1:38.9
4. 1:38.9
5. 1:38.9
6. 1:38.9
7. 1:38.8
8. 1:39.1

4:00 PM
A. TnG squat snatch – 3 reps on the min for 12 min @60% 1RM
B. TnG deadlift 3 reps x10 sets @315#; rest 45 seconds b/t sets
C. Build to a max power clean in 4 attempts
+
“Fran”

Scores:
A. 160
– Got pretty tough as far as breathing.
B. Completed
C.
1. 225
2. 255
3. 285
4. 305 (miss)
– Felt good. Could have hit 305 if I could have warmed up the cleans a bit more and not made such big jumps.
+
2:48
– Breathing felt good here. Everything UB. Felt weird doing pull ups and not C2B. Biceps burned. Still sore from this weekend in the forearms and biceps. Left hand is also torn up a bit.

Sat 13DEC14

OPEX Winter Classic ’14
Event 1
Establish max load in the following complex:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead

Complex must be performed UB without resting the bar on the ground

Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB CTB pull-up

Must drop from bar btwn each set — 10 minute time cap where remaining repetitions are added to time cap (ex. 10:19 for 19 remaining CTB pullups) – no partial sets are allowed in scoring

Event 3
For time
40 Back squats – 75/45#
40 Row calories
30 Front squats – 75/45#
30 Row calories
20 OH squats – 75/45#
20 Row calories

Each break – defined as returning the bar to the floor – from any squat set results in a 12 Bar-facing burpee penalty per break

Scores:
Event 1
225
– All forearms. Tough.

Event 2
5:57
– Went for broke here. No real pacing just went out hard, fast, and tried to keep it. The set of 10 is what killed me. Fell off after 7 reps. Had to stand around for about 2 min to attempt the set of 10 again. Forearms were on fire still from hang cleans. 

Event 3
7:47
– Should have pushed it more on the second row. Felt exhausted by this workout. Forearms were completely shot. Front rack hurt for the front squats. 

Notes:
– Got all of this done in about 2 hours. Would have obviously done better if I spread it out across the day. I felt exhausted going into the last event just because I had a lot going on. It was my last day in Indy and at CF Carmel. Just got to Chicago permanently this evening. 

Fri 12DEC14

5:30 AM
A. C&J – build to 85% in 8 sets
B. BS @20X1; 2,1,1; rest 3 min – only last single tough
C. CGBP; 3,2,1; rest 2-3 min
+
Row 500m TT

7:30 PM
AD 30 sec @85%
AD easy @50%
x 30

Scores:
A.
1. 190
2. 205
3. 225
4. 235
5. 245
6. 255
7. 265
8. 275
B. 315, 355, 405
C. 240, 275, 300
+
1:20.2
– BOOM