A big Update

7-Dec
AM
A. Deadlift 5, 5, 5, 3, 3, 3; rest 3 min
Built to 165kg for my 3’s
B. Power clean clusters 3.3.3×3; rest 20 seconds/rest 3 min (tng)
80kg Weight not an issue its more of wrist position where my pinkies come off the bar.
C. Push jerk; 5×3; rest 2 min
Held 80kg across for all 5 sets
D. Bench press; 3, 2, 1, 3, 2, 1; rest 2 min
105-107.5-110-107.5-110-115
PM
10 rounds for time:
10 deadlift 155#
6 box jumps 24″
2 push jerk 185# (from rack)
Missed this session
8-Dec
OFF
9-Dec
A. Squat snatch; 30 for time 135#
T:4:31
B. Front squat 225#; amrap in 5 min
+
6-5-4-3-2-1
Deadlift 335#
strict hspu
Did Everything UB little rest between each set as heavy breathing started to take over. 
T:4:15
10-Dec
8 min amrap:
8 toes to bar
8 burpees
8 box jumps 24″
Great WOD I like this. Aimed to get all sets of TTB UB
Score = 5 Rounds +8 Burpees
+
Airdyne 15 min z1
AD still broken so did 7:30 row + 7:30Ski Erg
11-Dec
OFF
12-Dec
AM
A. Squat snatch 3 reps on the min for 12 min @67% 1rm
Success with misses @ 57.5kg
B1. Front squat; 2, 2, 1, 1; rest 1 min
B2. 7 muscle ups for time x4; rest 3 min
+
50 barbell walking lunges for time 165#
Did some M/U practice after the Sq Snatches as I had the Donny Shankle Clinic in the PM.
PM
For time:
150 wall balls
300 double unders
Did not Complete as had Donny Shankle Clinic
Instead
Squat Snatch PR 87.5kg
C&J PR 122kg
FS 140kg Successful and Missed 152.5kg 
13-Dec
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x24
Did this on a stationary bike with medium resistance.
+
Row 500m @85%
rest 2 min
x5
1:47.1
1:47.4
1:46.9
1:47:0
1:47.3
Was hurting a little after this. Breathing quite hard. Legs were shot.
14-Dec
AM
A. Deadlift 3, 3, 3, 3, 3, 3; rest 3 min
B. Power clean; 30 for time 205#
C. Push jerk; 5×1; rest 2 min
D. 50 shoulder to OH for time 165# (from rack)
Missed This AM Session due to work
PM
For time:
100 kbs 1.5 pood
100 sit ups
T: 9:22
Finished the KB Swings @ 4:42 and did the Situps UB tried just to maintain constant rhythm.
15-Dec
OFF
16-Dec
20 min z1 airdyne
Still No AD so went for a easy jog.
+
mobility work
17-Dec
OFF
18-Dec
OFF and go from here

More to come

7-Nov
AM
Squat snatch gauntlet-  beginning at 95# perform 5 TnG reps on the 90
seconds adding 5# per minute until failure
Got 9 sets of 5 TNG. Got my 65kg out but ran out of gas.
+
15 min amrap sets of 2 unbroken muscle ups
Never got this done as I had two bad tears on my wrists. I think it was at that point that I decided i need NFGM/U
PM
5 rounds for time:
6 thrusters 155#
12 CTb chin ups
8-Nov
OFF
9-Nov Competition
WOD 1
7 Min Amrap
7 Deads @ 125kg
14 Alt Pistols
21 Double Unders
Score: 4 Rounds + 3 Pistols = 178 Reps
Rank – 4th
Kept moving as best I could on this one Deads were easy for me. I actually stuffed up my D/U 3 times in my first set. Had Oly’s on for the pistols. Quads were super tight at the completion of this.
WOD 2
6 Min AMRAP
3 Bar Muscle Ups
6 Box Jumps 30″
3 STO @ 60kg
Score: 3 + 1 B/MU = 49
Rank 10th
Poor score in regards to the box. In NZ i managed only 1 Bar Muscle up in the workout and couldn’t do them before i left the country. On the day I did my first set of 3 UB big improvement
WOD 3
4 Rounds for time
300m Row
15 Burpees
Time: 9:50
Rank: 10th
Started way too slow on the rows and was never able to make up time. I need to switch from training to competition better and maybe sometimes not over think or overstrategize. Had a rowed faster could have made up ground.
WOD 4 – Final
40 Pushpress @ 40kg
400m Run
40 Pullups
400m Run
Time 7:50
Rank 6th
Push Press Unbroken and 3rd out on the run. During the run moved into second. Used too much gas and had nothing on the pull-ups. In my head was thinking 25/15 actually was 15/10/10/5 and dropped 4 places.
Overall comp finish was equal 5. I came away from the comp with a suspected broken rib/torn rib cartilage from Bar M/U. Been on pain meds and seen a doctor nothing much they can do. Was in alot of pain during the rowing WOD as I could lean back on the rower and hurt when chest was at ground for the burpees. Our best two guys didnt compete so not sure what to make of this. Would have preferred so oly in the programming but it is what it was.
10-Nov
OFF
Sore as a Mother F%&ker couldn’t move. Actually had a few days rest due to soreness.
11-Nov
A. Push press clusters 5.5.5×3; rest 20 seconds/rest 3 min
B. Muscle ups; 2-4 on the min for 10-14 min
C. HSPU; amrap unbroken x5; rest 1 min
D. Amrap sets of 4 unbroken strict chin ups in 10 min
E. 30 seconds max reps burpees; rest 30 seconds x4
12-Nov
A. Squat snatch; 1 rep on the 30 seconds for 40 reps @65% 1rm
First day back training completed all reps with no misses @ 55kg
B. Power clean; 2, 2, 1, 1; rest 3 min
Hit 110kg pretty comfortable and got 115kg. Tried 117.5kg and missed 
C. Back squat @4040; 6-8×5; rest 3 min
120kg Across – I haven’t missed tempo squats.
13-Nov
OFF
14-Nov
A. Power clean and jerk; build to a max
See Video
Clean @ 110kg was easy – Jerk was shit, Short split weak lockout.
115kg Not so neat and missed the jerk.
B. “Grace”
Bad day at the office.
got to my previous time of 3:13 still with 6 reps to go. I threw in the towel. Just wasn’t there and was pissed off. Was feeling flat at the start of the day.
15-Nov
A. Front squat; build to a max
Built to 140kg which is 10kg Off my PR
B. 30 muscle ups for time (12 min cap)
New PR By 1 Minute 9:46
See Video
+
Open workout 13.5
Arms were spent Only got 60reps
16-Nov
Row 500m @85%
rest 2 min
x4
1:47.5
1:47.2
1:48.2
1:49
Feeling a bit tired this week.
+
Moblity work
17-Nov
OFF
18-Nov
A. Squat snatch; build to a tough single
Built to 80kg tried for 82.5kg but missed
B. 20 squat snatch for time 115#
Time 3:09 Pretty sure when I first did this I was about 5-6 Mins.
+
3 rounds for time:
10 thrusters 105#
10 burpees
10 CTB chin ups
Time: 6:50 This was hell after the previous.
19-Nov
A. Deadlift 3×3 @70%; rest 3 min
Easy @ 140kg
B. Front squat; 10, 10; rest 2 min
100kg, 105kg
+
12-9-6
Power clean 135#
hspu
Was going good. Then hit the wall second set.
8:14
20-Nov
OFF
21-Nov
A. Power clean; 3×1 @90% 1rm
B. Push press; 3, 2, 1; rest 2 min
+
5 sets:
15 kbs 1.5 pood
10 burpees
5 thrusters 115#
rest 2 min bw sets
Missed day due to work
22-Nov
Skill work/z1/mobility for competition tomorrow
23-Nov
comp
24-Nov
comp
End up coming 13th in total. As we had to scale all the female weights. Were with some relatively new to CFers. It was awesome to see them compete for the first time.
25-Nov
OFF
26-Nov
10 min z1 airydne
10 min z1 run
10 min z1 row
+
Mobility/skill work
Was feeling really sore great programing some flow work felt much better.

28-Nov
AM
A. Squat snatch x1/OHS x5; rest 2 min x5 complexes
At Built to 80kg on my last set no misses
B1. Front squat; 3×3; rest 1 min
Went a little conservative and hit 100kg across
B2. 5muscle ups for time x3; rest 2 min
4/1 .34
5 .27
3/2 .58 One miss
+
30 squat clean for time 185#
This was tough. 8:18 Its a funny thing that the deeper I get into a set sometimes I figure out how to survive. My last 15 I reckon were quicker than my first.
PM
5 sets for time:
10 thrusters 95#
10 CTB chin ups
rest mandatory 1 min bw sets
.48
.51
1:26
1:17
1:15
First two sets UB then broke the rest in 6/4, 6/4,7/3
29-Nov
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Row 500m @85%
rest 2 min
x3
1:47.3
1:47.1
1:48.2
Like this week just gone I had to sub the AD for a normal stationary bike. Legs were super heavy.
30-Nov
AM
A. Deadlift 5×5; rest 3 min (same loading across)
160kg Across
B. Power clean clusters 2.2.2×3; rest 20 seconds/rest 3 min (tng)
80kg, My fingers coming off the bar is the limiter on this one. The weight itself isnt that heavy.
C. Push jerk; 5×5; rest 2 min
80kg Across for 5 x 5
D. Bench press; 5, 4, 3, 2, 1; rest 2 min
Started at the 80kg left on the bar fro PJ
4’s – 100kg
3’s – 105kg
2’s – 107.5kg
1 – 110kg 
These felt heavy haven’t done bench press since last time we tested.
 
PM
3-6-9-12-15-12-9-6-3
Power snatch 75#
box jumps 20″
push press 75#
sit ups
(perform the workout as 4 min of work, 1 min of rest until
completion… ie 0-4 work, 4-5 rest, 5-9 work, 9-10 rest, etc)
Great WOD, very deceptive. Looks easier on paper. Not much rest though after all it is 75 reps of everything. 
18:13
Got into my 9’s on my first set
Second Set – Almost completed my sit-ups on my 15’s
Third Set – Got to my 9’s 

 

Shit Load to update on.

2-Dec
A. Squat snatch; build to a 5rm TnG
Happy I got 70kg and felt pretty good. If I was to go again fresh I would try for 75. Each Snatch actually felt better than the previous.
B. Squat clean x1/Front squat x5/Split jerk x2; rest 2:30 x6
built to and held 90kg Limiter on this one was that fingers slip from the Clean and then find it hard to transition into the jerk.
+
15 min amrap:
15 burpees
15 power snatch 165#
Holy Shit – Not sure of the intent of this one but this was heavy. Missed my first 3 attempts. For some reason I know its 80% but this was super tough.
Got 1 Full Round + 10 Snatches the snatches were the hurdle so in the remaining 3 min I did 40 extra burpees and decided to cut away the snatches.
3-Dec
5 rounds for time:
20 double unders
10 CTB chin ups
4:24
rest 15 min
10 min amrap:
10 CTB chin ups
10 box jumps 24″
9 Rounds + 3 Pushups
Was Away from work so had no pullup bar. I subbed the CTB with Push ups. Was left sore for the last few days.
4-Dec
OFF
5-Dec
AM
A. Squat snatch 3 reps on the min for 12 min @65% 1rm
Did these at 55kg No Misses
B1. Front squat; 3, 2, 1; rest 1 min
100,110,120
B2. 6 muscle ups for time x3; rest 2 min
.42 – 4/2
.57 – 3/2/1
1.22 – 3/2/1
All with no false grp
+
50 OHS for time 155#
Shit my arms were smoked. Broke my first sets in to 5-7 however my last two were 11 & 9
T: 13:15 (note that my last 20 were done in about 2:30) went a slightly narrower grip.
PM
For time:
30 squat clean 95#
60 CTB chin ups
30 squat clean 95#
Missed due to work
6-Dec
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x22
No AD we are replacing the codder pin. As a sub I used a stationary bike with medium resistance. This and last weeks legs were shot not used to the pedal power.
+
Row 500m @85%
rest 2 min
x4
1:46.3
1:48.1
1:47.1
1:44.3
 Felt pretty good on these. My tactic on the back two was to go hard for the first 250m then drop my pace. And it worked I think better than maintaining a steady pace from the start. Still had a bit in the tank if came to a push.