Friday Training

A: BW Strict Chins - Various Grips; AMRAP x 3 rest 3 Min.
B: Single Arm DB Row @ 42X2; 8-10/arm, rest 1 min b/t arms x 4
C: Side Bridge from ext arm hand on ground, :30/side rest :10/side x 3
+
7 Minutes Max Meters Row w/ 45# Plate under back end of Rower

A: 15 Sup/10 Pro/8 Close Grip Sup
B: 70/80x3 x 8
C: Complete - This Felt Much Easier Than Doing Them On My Forearms!!
+
I only rowed for about 2 or 3 minutes.. starting getting really nasty cramps in my quads.. my legs are very sore from squatting yesterday. I can always tell if I've squatted with proper High Bar form because my quads and VMO are always sore. I'll try this again when I'm more recovered!

Thursday Training

A: Back Squat @ 30X1; 3-5; rest 3 min x 4
B: BB Forward Lunge to 6" Step @ 24X2; 10 Total Altn'g; rest :90 x 4
C: GH Raises vs. Light Band; 10-12; rest 1 min x 4

A: Barefoot Squats - 225/225/235/240 x 3
B: 135/95/95
C: Vs Red Band all x 12

Post Christmas Weekend Junk Food Binge

A: Clean Grip Fat Bar D.L.; 8-6-4; rest 3 min b/t sets
B1: 3 Tough Power Clean; no rest
B2: Back Ext w/ 10# Plate; 8-10, no rest
B3: 5 Challenging Box Jumps; rest 4 mins x 4
C: Side Bridge :45/side; rest :15/side x 4

Felt like complete garbage this morning.. Way to much sugar the past couple of days.. Starting a 21 Day Sugar Detox TODAY!! and running this into the Paleo Challenge.

A: This makes me feel like a little girl - 155/175/185
B1: 205#
B2: complete
B3: 43" or 4 x 45# plates
C: Complete

Christmas Eve Workout

Warm Up with Goblet Squat Holds and MOB
+
Back Ext w/ Light Plate, Slightly above parallel
A: 3 Rounds of Burgener w/u w/ 55# Bar
B: Power Clean Tech Work - Set Up - Knees back, no forward Hop
C: Strict Chins; 3,2,1,3,2,1, rest 3 min b/t sets
D: Pendlay Rows @ 32X2; 8-10; rest 2:30 x 3

Here are a few videos of some recent workouts

Power Snatch and Muscle Up to Ring Dips @ 135# - http://youtu.be/krO4PomenZI

Snatch Grip Deadlift, not a 3RM but Heavy @ 265# x 3 - http://youtu.be/Tg-wfqxSB6U

Light Power Clean Tech Work @ 135# - http://youtu.be/HpihGDldcxk

Results for Today
A: complete
B: complete @ 135# - 20 singles and some Hang Power Cleans
C: 60/70/80/60/70/80
D: 115/135/135 all for 10 reps

A: Snatch Grip Dead Lift @ 32X2; 2-3, rest 3 mins x 4
B: Good Mornings @ 41X2; 6-8 reps; rest 2:30 x 3
+
TNG Power Snatch x 3
Muscle Up x 1 + Ring Dips x 5
TNG Power Snatch x 2
MUp x 1 + RDip x 5
Power Snatch x 1
MUp x 1 + RDip x 5
Rest 3 min x 3 Increase Load as needed. Keeping moving with a purpose.

Results
A: 235 x 3/255 x 3/265 x 3/275 x 2
B: All @ 95# x 8
+
Power Snatch - 115/135/135#
All Muscles ups and dips unbroken

Training Resumed!!

Its been 10 LONG days since I've been to the gym.. Had a very nasty upper respiratory infection and I was out of action for a few days and then choose to rest to make sure I didn't rush back into this and just prolong this thing.. Felt great to get back at it today and really didn't feel like I lost anything, in fact, I feel more energized and ready to crush my workouts than ever before!

A: Press @ 32X2; 7-9 reps, rest 3 min x 4
B: TRAP 3 @ 3010; 8-10/arm, rest 1 min b/t arms x 3
C: HSPU - Abmat - 50 Reps for Time
D: Sand Bag Half Moons x 8; rest :90 x 3; 25# - 50# learn and feel this out

Results
A: 95 x 10/ 115 x 8/105 x 8/105 x 8
B: 15 x 8 x 3
C: first 25 in 1:45 - 13/7/5
last 25 in 7:00 - 5/5/3/3/3/3/3
Total time - 8:45
D: 25# x 8 x 3

OPT Big Dawg Challenge

Construction Series Event Number 2:

#1
Find a 1RM Power Snatch (in KILOGRAMS)
Find a Max reps chest to bar chin ups 1 attempt
Score is kilogram total + Reps

(max time limit to get 2 scores = 25 min)

rest 45 min

#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips

Score is total time

rest 2 hours

#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total

Results
WOD 1
185# PR Power Snatch
+ 17 CtB Pull ups

WOD 2
6:07 - very happy with this workout even though it crushed me!! Haven't been doing a lot of this type of energy system training leading into the competition, so to come out of it alive was a big goal for me!

WOD 3
PR'd in the 5K Row 20:35, wasn't trying to smash this row, just keep moving to give myself some time to recovery and knock out some burpees.
I managed to sneak out 43 burpees, not bad but I could have pushed a lil harder here!

All in all it was an awesome day with great people! I can't wait for the next Big Dawg Competition!

Wednesday's Training

A: Body Weight Strict Chins - Wider Pro Grip @ 30X0; AMRAP(-1); rest 3 min x 4
B: Single Arm DB Row @ 42X2; 6-8/arm; rest 1 min b/t arms x 4
+
Powell Raises & DB Ext Rot x 2 sets each
+
10 Min Comfortable Pace Row - work tech & breathing

A: 12/9/8/8
B: 80# x 6 all sets
Powell and Ext Rot - 15# x 8/arm x 2
Row - Complete

Tuesday's Training

Went on a nice little "Off the Rails" Cheat weekend and after a few days to recover, I feel like I'm back to 100% Energy level. Planning on competing in the next OPT Event this Saturday so I will train the next three days, rest on Friday and compete on Saturday. The biggest challenge I will face, well two really, 1) Metcon and 2) Fuel. I haven't done much in the way of hard, energy system training. I'm very afraid that any sort of metcon is just going to ruin me. As far as fuel goes, I just haven't done four workouts in one day in long time and have no clue what I can eat or not eat in between workouts to fully recover and be ready to hit the next workout without feeling full. I will most likely stick to liquid proteins and then at the end throw in some starchy carbs. Wish I had a little more time to play with this but whatever, should be an awesome weekend.. I'm just happy I can actually compete this time around. I love these large group events at the box, the community is second to none and the energy is amazing.

Today's Workout
A: High Bar Back Squat @ 30X1; 4-6 reps, rest 3 min. x 3
B: BB Split Squat @ 33X2; 4 rep/leg; rest 1 min b/t legs x 5
C: 10 mins. of Hip, Calve, H-string and Ankle MOB
+
6 Sets Hard and Fast , Rest 4 mins b/t sets of
7 Burpees
40m Prowler Run (200#)

Results
A: 225/235/240 all x 4 - very happy with this, been doing low bar for a long time and this is the first time I've worked high bar... I was expecting a big drop off but I felt very strong here.
VIDEO @ 235 x 4 - http://youtu.be/0EOIy6i1jds

B: all @ 95# - these were hard, that time in the bottom was nasty, tried not to unload on that down knee
C: Complete
+
timed sets
:27/:26/:25/:25/:26/:24

Thursday's Training

AM Training
A: Front Squat @ 31X2, 3-5, rest 3 min x 4. Go up from last week (185 x 4/175 x4/4/4)
B: Rev. BB Lunge w/ Bar in Front Rack @ 30X1, 10 Total Altng, rest 2 min b/t sets x 3

PM Swim Training
10 min in Z1, Bilateral Breathing
rest 5 min in water
25m Underwaters x 10, rest 1-2 min b/t
rest as needed
10 min in Z1, Bilateral Breathing

Results
AM
A: 195/200/205/210 x 3
B: 135/145/155

PM
Complete this evening, will comment if needed