so i attempted the
5,4,3,2,1 PC 225 and MU
i only got to 9 muscle ups before i started taking an unreasonable time between muscle ups to complete and wasnt really getting training value out of it.

so i didnt a WOD with some power output
12 PC 265
12 BS 265
12 P Snatch 205
time 4:47

then did about 15 min more of muscle up practice. been working alot on not using the false grip as with Pull ups. I need to learn a progression system to get more rhythm with these. i have to stop my body then do another one and it takes a while and taxe the grip. getting better but this is probably one of the biggest areas i need to improve before the open and regionals. 

aerobic

A1 Back Squat 2.2.2 rest 30s/rest 30s
A2 weighted dips 6-8 rest 2 min x 3
150kg, 160kg, 170kg for squats
32 kg for all dips sets of 6

for time
100 DU
50 pull ups
1k row
50 wallballs
800m run
50 T2B
100 DU

Rx'd 21:50

no issues witht the shoulder. went to get images done today there is slight separation in the AC but grade 1 nothing serious and no ligamental damage. felt weird the very last pull up but not painful. going to get an MRI to see if i have an old SLAP injury or glenoid labrum tear. but other than that all is good. training today was good. felt a little tired but all in all i think it went well. 

shoulder test

training today
A. 1.1 (power snatch. snatch) rest 10s/ rest 2min
185, 195, 205, 215, 215
B. 3 TnG power clean rest 90s x5
225,235,245,255,275
C. 10 TnG power Snatch 95lbs rest 90s x5
all done around 20 sec

So just for your situational awareness coach i almost positive that i have a shoulder separation my AC. doesnt cause me any discomfort so far with lifting only when i reach my right arm across my body does it really hurt. i know u dont have to have surgery and can live with this injury. but i will still go and see a doctor about it. the only thing i think that might cause injury or pain is kipping pull ups but i will test that i think tomorrow u had it programmed.

no pain today lifting but i think subconsciously i was a lil worried and thats why i didnt go any heavier with the snatches. ill just keep on truckin. 

frohe Weihnachten

20 min AMRAP
50 HSPU
100 DU
50 push ups
100 DU
50 DL 185

1 round plus 20 HSPUs

double post apocalypse

9 AM
build to a 12 rep back squat in 10 min
all reps need to be within 60 sec
got to 275lbs
wanted 315 but leg was not having it.....

1 PM training
7 rounds for time
10 power cleans 155
15 med ball throw

Rx'd 11:50 probably paced this a lil slow but wanted to hit same reps each time. 5+5 cleans and unbroken med balls

Apocalypse training day 21-dec-12

row 1 min 90%
row 1 min 50%
x7

all rows for 90% were 1:35-:1:39 50% was kept around 2:00

rest 7 min

5min AMRAP 90%
12 KBS 60lbs
12 push ups
36 DU

3 rounds and 22 DU

rest 5 min

5 min AMRAP 90%
12 BJ 24in
12 Burpees

got through 2 rounds and 3 bj before i had to shut it down my leg was killing me on BJ. still had over 2 min left or so...

10 min Z1 row

nutrition has been rough due to traveling alot and normal holiday celebrations. but i am maintaining. packed on a lil bit of weight since i got back from Afghan. To many wienerschnitzels hahaha... but my conditioning feels good for the most part. body is beat up from snowboarding shoulder is killing me along with my leg but im maintaining. 

Snowboarding tuesday and wednesday

spent last 2 days in Switzerland it was amazing. solid 9 hour days on slopes 

double today.

AM training
5 rounds for time
500m row
15 burpees

as Rx'd 13:50
all rows were bt 1:48-1:55. no rest just minor transition time and sip of water. all burpees were unbroken,

PM training
10 reps Power Snatch 185 for time rest 3 min x3
all were 40-43 sec

7 reps Power Clean and Jerk 255 rest 3 min x3

first was 65sec, 2nd- 75sec,  3rd was 90 sec
i hit a wall big time during this was completely fatigued

50 CtB pull ups for time unbroken sets of 5
3:45

Isabelle

1:52 severely disappointed. video will be posted tomorrow.

due to the fact i had to shuttle people all over fucking europe today and entertain them i didnt get to part 2.....

A breathing exercise

1 min row 90%
1 min row 50%
held 1:32-1:35 for all 90% and 1:58 for 50%

rest 5 min

10 min AMRAP
15 wall ball
15 burpee
15 bj 24in

3 rounds 15 wall ball i was pretty damn gassed

rest 5 min

thought i was going to have Versa Climber so i didnt email u Coach.

had a regular bike did 20 min held 150-160 hr

yeterday...

was suppose to be a double but could only hit part I

EMOM 12 min
3x225lbs power clean and jerk
EMOM 12 mi
3x185 power snatch

all completed back got tight on snatches so last few were rough...

Z1

12 min running
12 min rowing
12 min biking

all paces Z1 recovery work. felt good after sitting in class to go and do something... 

Double Day

AM training
row 500m (1:48-1:50) +20 burpees
rest 2:30 min x5

rest 6 min

row 500m (1:48-1:50)+ 20 T2B
rest 2:30 x5

got through the 3rd T2B set and had to stop due to time constraints. All burpees were unbroken but slowed down in the last 2 sets. was able to maintain all time standards for rows on all sets.

PM Training
30 min EMOM
odd 5 TnG squat clean 185
even 5 HSPU

all completed not to much of a struggle at the end. Back started tightening up a bit. but all was well. 

bit more intensity

Todays training was good a confidence booster. i am going to go full bore next workout now that i feel like i am past those headaches

Todays Training
8min AMRAP
8 thrusters 115
8 ctb pull ups
8 burpee over bar laterally

5 rounds 7 thrusters

went at a pretty good pace tried to stay at a pace i knew i could keep. Still got pretty gassed so it was a good confidence booster. Nutrition has been spotty lately since i have been working and have not been able to cook every meal. I have had bread and other grains from time to time and a few beers but not to bad. need to find a supplement store around here to get some good quality protein and carbs post workout. have just been housin milk and yogurt post workout. 

5 Dec 2012 Z1

Just some recovery Z1 work today
10min Rowing finished with 2606m
10min Run
10 min bike

nice easy paces.

6 dec rest day.

feeling better everyday.

Day 2 no headaches Boyah!!!

AM
10min EMOM
3 TnG PC/Jerk 225lbs
+
10min EMOM
3 TnG Power Snatch 185

all reps completed.

PM
worked up to 365 5 rep FS
+
3 rounds for time
30 WB
75 DU
time 8:32

was happy with today easing back into things and so far with Physical Therapy on neck I have had no headaches. gonna start adding back some intensity.

 

post sebatical

took a break solid break for a little bit to get these headaches under control.

Day 1 back no headache
20 min EMOM
odd 7kbs 3pood
even 10 burpees

all completed no headache. hope this problem is past me.