Saturday- 12/31/11- Max Snatch, Clean & Jerk/Run, MU, DB PP Metcon

Strength
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
Run 400m
9 Muscle-Ups
18 DB Push Press 50/35#
Run 400m
7 Muscle-Ups
15 DB Push Press 50/35#
Run 400m
5 Muscle-Ups
12 DB Push Press 50/35#
For time.

Friday- 12/30/11- Hatch Squat/Sled Push/HS Walk, Vertical Testing

Strength
*Make sure to use your high-bar 1rm for these percentages. If you do not have a high-bar 1rm then cut 10-20% off of your low-bar 1rm for an estimated number.
1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.- 180, 195, 210, 225
2a) 4X3 Shoulder Press – heaviest possible, rest 60 sec.- 125, 125, 130, 135- should have gone heavier
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 180

Conditioning:
5 X 120 yard Prowler Shuttle Run @ 90/50# – rest 2 minutes.- all sets between 2:00-3:00, no prowlers, used sleds, basically low bar the whole time, Sleds: 1, Skinny Chickenleg Cracker: 0

Notes: Shuttle run/push should be performed by doing: 10yd down – 10 yd back, 20 yd down – 20 yd back, 30 yd down – 30 yd back. Use high handles for push down and low handles for push back.

Skill:
20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.

Notes: For vertical testing use whatever implement you can. You may touch a spot on the wall, hang rings high and measure them, or simply hang a tape measure from the ceiling. Do not take a run or a drop step to start. This should be a two foot standing jump test. Obviously, measure the height of your highest reach and subtract from highest height touched to find your number. Take at least 5 attempts.

Wednesday- 12/28/11- Power Clean, Press Cluster/DL, DU AMRAP/GH raise, Ring Dip work

Passion- http://www.youtube.com/watch?v=SBC902gSIpY

BB Gymnastics
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.- 195, 195, 205, 205, 205
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.- 175
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.

Conditioning
8 minute AMRAP of:
7 Deadlifts @ 275/185#
35 Double-Unders
-8 rounds + 7 deadlifts
*Rest as necessary before strength work.

Strength
1a) 3×10 Weighted GH Raise – heaviest possible, rest 60 sec.- did 90# hypers each set
1b) 3X10 Weighted UB Ring Dips – heaviest possible, rest 60 sec.- 10, 25, 36- should have gone heavier on these
Notes: This should be the heaviest weight you can use for 10 UB reps. If you need to break before 10 reps then the weight should be lowered. If you cannot do 10 UB reps without weight, then breaking is acceptable but work on getting as many consecutive reps as possible.

Tuesday- 12/27/11- Day 1 of Hatch Squat Program/Skill work, ME row

"Nobody exceeds their wildest expectations without first having some wild expectations." -Dan Gable

Today will be the first day of our squat cycle. I’m going to recommend that you all base your numbers off 90-95% of your 1rm. For those of you who were with us the last time we tested, go ahead and stick close to that 95%. For those who haven’t tested or squatted much lately, I’d recommend staying closer to that 90% number. DO NOT overestimate your 1rm. You will probably die if you do (not really kidding).
WOD 111227:

Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.- 170, 200, 215, 230
2a) 4X8 Strict Parallette HSPU – rest 60 sec.- 7/1, 4/2/2, 4/2/1/1, 3/2/2/1

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.-145,170

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:
ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute
-25/326/45, 15/307/70, 13/265/70, 14/294/70

Monday- 12/26/11- BB Gymnastics work/Burpee, KBS, WB metcon

"Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even." - Muhammad Ali

BB Gymnastics
1) 5X1 3 Position Snatch (full squat) @ 75% – rest 60 sec.- 115

Notes: Start on the floor, then hang (with full pause), then hi-hang.

2) 5X1 3 Position Clean (full squat) @ 75% – rest 60 sec.- 170

Notes: Start on the floor, then hang (with full pause), then hi-hang.

3) 3-5X3 Snatch Balance – heaviest possible, rest 45 sec.- 135, first 2 sets were unstable at bottom, last 3 sets were solid

Notes: If you are limited for time or are proficient at this movement (well above your 1rm Snatch) you may complete only 3 sets. If you need work on this movement (below 1rm Snatch) and have time complete all 5 sets.

Conditioning
3 rounds for time of:
21 Burpees
21 KBS 32/24kg
21 Wall Balls 20/14#
-11:45, did first round UB in 2:23, second round 11/10 on KBS & WB, third round 11/5/5 on KBS, 11/10 WB, stood and looked at WB for over a min on third round, still not feeling 100% and all the holiday food aint helping.  Gonna get back on track and get healthy!
Midline (time permitting)
10 minute AMRAP: TGUs (alternating) @ 24/16kg

Notes: Accumulate as many TGUs in 10 minutes as possible. Alternate arms each rep. Kettlebell should be used for weighting.

Saturday- 12/24/11- "The 12 Days of Outlaw"

“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
For time.

Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Friday- 12/23/11- Dynamic Back Squat, Bench/100m shuttle sprints

Strength
5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.

Notes: Maintain posture – chest up, back scooped, knees back – no matter what. If the weight is too heavy to maintain, obviously, go down. Use straps.

Dynamic Strength
1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.
1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.
Conditioning/Speed
4x100m Shuttle Run – rest 1:1

Notes: Set targets/cones 25m apart. Complete the 100m using 2 down and back ALL OUT sprints.

Wednesday- 12/21/11- Oly work/PU, row, burpee metcon

Strength
1a) 7X1 2 Hang Power Cleans – heaviest possible, rest 15 sec.- 185
1b) 7X1 2 Hang Squat Snatches – heaviest possible, rest 15 sec.- 125 for first 4 sets, 115 for last 3
1c) 7X1 2 Jerks (Split or Push) – heaviest possible, rest 60 sec.- 185, lots of pressing out on second rep of last 3 sets

Notes: You will have to use at least 2 bars for this piece (3 would be ideal). Notice the rest intervals. The 3 lifts should be performed back to back to back, then 60 sec rest before starting the sequence again. Every set should be the heaviest weight you can possibly do. Do not work up, be warm when you start. Misses are acceptable, but no more than 3 total.

Conditioning
100 Pullups
Row 1k
100 Burpees
For time.
-16:47, approx 4:20 for pull ups, row pace was between 1:54-1:58, burpees were slow

Tuesday- 12/20/11- Strength work/HS Walk, L-Sits

*Please note the rest intervals in between the A and B segments. They are not all the same.
Strength
1a) 4X5 Hi-Bar Back Squats – heaviest possible, rest 30 sec.- 245
1b) 4X5 Push Press – heaviest possible, rest 90 sec.- 155
2a) 5X2 Banded (Clean style) Rack Pulls (just below the knee) @ 80%+40% bands – rest 45 sec.- 245, no bands

Notes: Percentage is based off 1RM Clean.

2b) 5X5 Pendlay Row – heaviest possible, rest 45 sec. DEMO VIDEO- 157, 157, 157, 167, 167
Skill/Midline
7 rounds for distance and time of:
1 min Max Distance HS Walk- got 3 steps one time, which is big for me, making a little progress on these
1 min Max Time Ring L-Sit Hold- :40 first round, approx :25-:30 all others

Notes: Use a 25’ down and back course for your HS walks. Try to stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.

Monday- 12/19/11- Max Snatch & C&J/MU, DB Thruster Mainsite Wod

Barbell Gymnastics
Take 15 minutes to establish a 1RM Snatch.
Take 15 minutes to establish a 1RM Clean & Jerk.

Notes: Take 5-10 minutes between the lifts to transition. Limit yourself to 3-5 lifts of each movement. DO NOT take more than 5 attempts of either lift. There is no distinction for the lifts, but using the squat is HIGHLY recommended.

Conditioning
Compare to: HQ 111215
3 rounds for time of:
7 Muscle-Ups
21 DB Thrusters 35/20#
Midline
10 minutes to establish a 3rm BB TGU.

Notes: This lift must be completed on BOTH ARMS. The barbell MAY NOT be dropped in between reps. You must finish the 3rd rep by returning to the floor with the BB, you may not drop after standing on rep 3. You (obviously) may put the bar down to switch hands.

Saturday- 12/17/11- CF Rampage Christmas Throwdown

CF Rampage Christmas Throwdown...

First, I gotta say that this was a very well run event by the CF Rampage owners.  My hat is off to Korey Akers and Shannon Jansen, as well as all the judges and everyone who made this happen.  This comp ran like clockwork and was a ton of fun.  It was great for me to compete as well as see so many people from our gym compete and get to cheer for them and coach a little bit.

Wod 1- 1 Min Max OHS @ 135, 8 Min Max Snatch
-Felt good and loose in warm ups, squat snatched 135 into the first OHS and it felt super light.  Did 4 OHS and didnt feel stable at all, bar was moving around all over the place.  Dumped it and snatched it again and did 3 more OHS as the first min expired.  Couldnt believe how unstable I felt on the OHS.  The last couple weeks my snatch hasnt felt right due to not finishing the second pull and other form breakdowns but I have been feeling very strong on OHS and C&J with numerous pr's lately.  I knew going into this event that this was the wod I would struggle on, so obviously I was a little nervous but I didnt feel overly nervy until I dropped the bar after the first 4 OHS.  After that I felt shaky and think I might have had a little too much caffeine prior to this event.

-As for the snatches...squat snatched 135 and it went up easy.  I felt powerful but still very shaky.  Missed 140 the first attempt, but hit it about 10 sec later easy.  Power snathed 145 which ties my pr for a power snatch, and it actually felt great.  I was going to squat snatch it, but I caught it super high.  The adrenaline was really pumping b/c most of the time my power snatch feels more like a lateral raise, but this one actually felt fantastic! Went to 150 and was pulling it super high, but very unstable in the bottom.  On the last attempt I got under it and was on the way up, but lost it forward as I was trying to walk under it. 

-31st place- 145 snatch + 7 OHS= 152, obviously not what I wanted for this event but I learned my lesson from the Games not to dwell on it.  Honestly, I was looking forward to the next 3 events and fighting to work my way back up the rankings.

Wod 2- 20 burpee plate jumps, 30 sit ups, 40 hand release push ups, 50 G20 (45# plate), 70 air squats
-Knew that I had to really push it and do well at this event.  Went hard on the burpees and situps but also focused on breathing.  Push ups felt good, broke at 30, 35, 37.  Went UB on the G20, which I knew I had to go at least close to UB on them and the squats to post a good enough time.  Wanted to drop the plate with about 15 left but these werent too bad.  Dont really remember the air squats, but I know I was trying to get through them as fast as possible.  I remember Korey and Jeremy telling me to open my hips all the way, and David (my judge) took back a few, which were legit as I was definitely pushing the limits.  I thought sub 5 would be a good time on this one and definitely thought I was capable of it and almost had it.

-1st place, 5:12...felt good about this one but still had a long way to go to try and get into the top 5

Wod 3- Rowing Helen- 3 Rounds: Row 500m, 21 kb swing (53), 12 pull ups

-Round 1- Rowed between 1:38-1:42 pace, UB on swings and pu, felt good
 Round 2- 1:40-1:47 pace, UB on swings, 6/6 on pu...forearms starting to burn
 Round 3- 1:50-1:52 pace, UB on swings, 4/4/2/2...had no grip, couldnt stay on bar
-9th place, 10:09...got a couple pull ups called back for not getting chin over bar, happy with row pace but couldnt believe how blown up my grip was.  Didnt know my exact placement on this wod but figured I didnt do well enough to have a shot a top 5.  Was still looking forward to Wod 4.

Wod 4- 7 Min AMRAP of- 30 double unders, 3 squat cleans (135), 30 du, 6 squat cleans, 30 du, 9 squat cleans...

-Wasnt paying close enough attention and didnt hear the timer start on this wod.  Cost me about 3-5 sec, b/c I was zoning out like a goofball.  Missed my first du, but went UB from then on.  Did first 3 cleans UB, then 3/3 on set of 6, 3/3/singles on 9, 3/singles on 12. all singles on 15.  Felt good on this one, got in a rhythm on du's and cleans felt light. 

-Tied for 2nd with EZ, 14 cleans on set of 15...felt pretty good on this one, should have gotten that last clean

-Finished 9th overall.  Pretty happy with everything except snatch and not staying on the pu bar in Helen.  Definitely on the right track in training, and I know im getting stronger b/c those cleans felt light!  Very frustrating that I know I am getting stronger but my snatch is not progressing due to technique errors.  I have got to be more diligent in moblity and technique on snatch.  Need to get to at least a 185 snatch and 250 C&J to be competitive with the big boys.  Current pr's are 155 snatch (havent gotten more than 145 in about a month), and 225 C&J (got last week).  Also, felt very loose and recovered throughout the day.  Ate regular breakfast- 4 eggs, 4 bacon, 1 orange, 2 cups coffee (probably should have just had 1), centrum vitamin, 4 tsp fish oil.  2 scoops recovery mixed with approx 12 oz. coconut water between each wod.  Also had an apple between Wod 2 and 3.  And some chicken salad between Wod 3 and 4.  Drank approx a gallon of water throughout the day.  Energy was great, cramped up a little in the quads between wods, but never during.  Rolled out and did mobility throughout day.  Mood was great and had alot of fun!  Great Day!

Friday- Rest/Mobility before Comp

Planning on doing about an hour of mobility in prep for the comp @ CF Rampage tomorrow. 

Wednesday- 12/14/11- Jerk work/5k

WOD 111214:

If at all possible, treat this as an A/B Early/Late double session. You will see this distinction appear a few times in the near future and more as the season progresses.

A: Strength
1) Take 15 minutes to work up to a heavy Jerk (any style).

Notes: Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Split Jerk + 1 Behind the Neck Split Jerk @ 80% of above – rest 60 sec.
2b) 4X5 Clean Pulls – heaviest possible, use straps.
3) 3X45’ Sled Pull Through – heaviest possible, rest 90 sec. VIDEO BELOW

Notes: Use whatever sled you have with a 15’ climbing rope attached. There WILL be video accompanying this.

B: Conditioning
Run 5k

Tuesday- 12/13/11- Heavy Single Power Clean, Clean and FS Work/ ME UB MU/DU

Strength
1) Take 15 minutes to work up to a heavy Power Clean.

Notes: Keep going up until form breaks (feet jumping wide, elbows low in catch) or you miss twice because of load.

2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above – rest 10 sec ONLY. (T&G reps)
2b) 4×5 1&1/4 Front Squats – heaviest possible, rest 2 minutes. VIDEO DEMO

Notes: You should have a bar loaded and waiting.

Skill/Conditioning
15 minute AMRAP of:
ME/UB Muscle-Ups
ME/UB Double-Unders

Notes: Begin this piece with a ME set of Muscle-Ups. When you fail (yes, go to complete failure) perform a max set of UB Double-Unders. Do not rush back to the rings. Take enough time to get your breathing under control and allow your forearms to flush. The goal is 5-7 total sets. If you do not have multiple UB Muscle-Ups do a difficult but fast number of them (until failure), then move to DU. Do not count a set of Double-Unders that is less than 30 UB.

Midline
5X5 TGU (ea. arm) – no rest, keep alternating

Monday- 12/12/11- Snatch, Weighted HSPU/ Snatch Balance, C2B PU, GHD Metcon

Strength
1) Take 15 minutes to work up to a heavy Snatch (any style).- 140...not finishing second pull at all, felt horrible

Notes: Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable)- 115...goofed up and did 1 of each instead of 2
2b) 4X10 Strict Weighted HSPU – rest 60 sec.- BW on 45's each set...first set was UB, all other sets very broken

Notes: Standard is hands on 45# (that says FOURTY FIVE, not 25) plates with an ab-mat in the middle. Use whatever you can to weight yourself. A tight vest should be the best option. As far as scaling… Only do these with weight if you can do them on 25# plates UB without weight. If you cannot do the 10 strict you MAY NOT scale to kipping. You may scale to an ab-mat with no plates, or build a target for your head at any height, but DO NOT kip. These do not need to be UB.

Conditioning
21-15-9 of:
Snatch Balances @ 135/95#
C2B Pullups
GHD Situps
For time.
-total meltdown today, felt like crap so pussed out and just did pu's and ghd's...3:28, gonna get some vagisil and some sleep and hope that helps

Saturday- 12/10/11- Max Clean, 3RM Back Squat/"Elizabeth"

Strength

1) As long as necessary to establish a 1RM Clean (any style).- 225,  10#pr!
2) 10 minutes to establish a 3RM Hi-Bar Back Squat – video demo (of hi-bar style)- 275
Notes: Notice in Greg’s demo that the chest stays nearly vertical, the arms are at a clean width and relaxed, and the movement initiates with the knees breaking slightly forward NOT the hips being pushed back. Simply try to squat between your feet not behind them.
3) 3X3 Hi-Bar Back Squat @ 85% of above, focusing on A2A and bouncing out of the bottom – rest 75 sec.- 235

Conditioning

“Elizabeth”
21-15-9 of:
SQUAT Cleans @ 135/95#
Ring Dips
8:13, lower back was fried after set of 21, did singles on 15 and 9.  Still fighting this dang cold and cant breathe thru my nose.  Not happy at all with this time but felt good on cleans and back squats.

Friday- 12/09/11- Muscle Snatch, gymanstics work/1000m row intervals

Strength
1) 12 minutes to establish a 2RM (T&G) Muscle-Snatch – Video Demo- 126
2a) 5X3 Strict UB Weighted Pullups (overhand grip) – heaviest possible, rest 60 sec.- 53, 53, 63, 58, 58
2b) 5X5 Behind the Neck Push Press (SN grip) – heaviest possible, rest 60 sec.- 135, 157, 177, 177, 177- should have gone heavier
Skill
5 min. ME Shoulder Touches – Video Demo- 137
-rest 2 minutes
10 min. Bar Muscle-Up Practice- mostly sets of 3, one set of 5

Notes: Don’t go crazy here. This is not an AMRAP, it’s simply practice. No more than 30 reps.

Conditioning
2X1000m Row – rest 1:1- 3:33, 3:34

Notes: Concentrate on pacing, this should be between 90-95% effort, but not all out. There will be a 25 Burpee penalty if pace is off more than +/- 5 seconds.

Wednesday- 12/07/11- Speed back squat & bench/Nasty Girls

I am gonna go by the gym in the early afternoon today and measure the bands.  I will mark the poundage on them with a marker so you will know how much each one is.  I also plan on being at the gym from 4-6ish to help anyone who needs it with band set up.  We will try attaching them to kb's or db's and see how that goes.  I am also gonna go look at chains later this week and see about pricing them. 

Dynamic Strength

1a) Back Squat- 10x2 @ 60%+25% band- rest 60 sec
Notes- this is speed work, down and up FAST
1b) Bench Press- 10x2 @ 60%+25% chains- rest 60 sec
Notes- this is speed work, down and up FAST

Conditioning

"Nasty Girls"

3 Rounds for time of:
50 air squats
7 muscle ups
10 hang power clean (135/95)

Midline/Strength
1a) 3x10 Hanging leg raise- rest 45 sec
1b) 3x5 banded GH raise- medium/heavy (should be fast) rest 45 sec

Tuesday- 12/06/11- C&J, Kipping HSPU work/Dynamic drills

"Most men stop when they begin to tire.  Good men go until they think they are going to collapse.  BUT, the VERY BEST know the mind tires before the body and push themselves further and further beyond all limits.  Only when all these limits are shattered can the unattainable be reached."
-Dan Gable

Strength

1) 5x1 Clean and Jerk (full squat clean, split jerk) @ 90% (of all time 1RM C&J)- rest 90 seconds
2a) 5xME kipping HSPU (regional standards)- NO REST
2b) 5x3 push press- heaviest possible, rest 2:00 minutes
Notes: You should have a bar loaded and waiting. Finish your HSPU's without going to complete failure (stay 1 or 2 reps short, but make sure its a near max effort), move quickly to the bar, and complete your PP set. PP should be very difficult and misses are expected, but try to limit to no more than one.

Dynamic

1a) 5x1 Max height box jump- rest 60 sec
1b) 5x100m sprints- rest 60 sec

Monday 12/05/11- Snatch work/10 min AMRAP-kb, row, du

Strength
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.

Notes: This is 2 reps of 1 SN Balance and 1 OHS, not 2 SN Balance and 2 OHS. I.E. Do one SN Balance, one OHS, then another Balance, and another OHS, and that would be one set. The bottom pause should be 3 (FULL) counts in the bottom of the squat on EVERY squat. See video.

2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.

Notes: Tempo should be 3 (FULL) counts to the knees, then quick to the hips and back to the knees (not explosive like a SN Pull, but smooth/quick), then 3 counts back to the floor. See video.

Conditioning
10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (7l/7r)
24 Row for Calories
32 UB Double-Unders

Notes: Yes, again, it’s 1 KB Snatch, then, with the KB still overhead, 1 KB OHS. The KB Snatch must be completely finish (hips completely open, elbow locked, KB over the shoulder blade) before the OHS may begin. Double-Unders MUST be performed unbroken before moving on to the next round. Yes, this means if you miss at 31, you start all over.

Midline
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.

Saturday- 12/03/11- Max Jerk and Front Squat/Gymnastics and Heavy C&J metcon

Strength
1) Take 15 minutes to establish a 1RM Jerk (any style).- 225 rack jerk, 10# under current pr, missed 235 several times, got under it but didnt get left arm locked out
2) Take 15 minutes to establish a 1 Rep Max Front Squat – then 3×3 @ 75%, resting EXACTLY 2 minutes.- 255, 5# pr
Conditioning
For time:
50 Pullups
10 Front Squats @ 200/135#
50 Box Jumps 24″
10 Squat Cleans @ 200/135#
50 Burpees
10 Clean & Jerks @ 200/135#
Notes: The barbell must start on the floor for all movements, racks MAY NOT be used. The Clean of the Clean & Jerks may be Power or Squat, Jerks may be any style. Box Jumps are Regionals standard.

-Started the c&j at 19:00, spent about the next 10-12 min cleaning and not jerking 200#, getting the bar high enough but couldnt stick the landing to save my life, got 2 c&j @ 185, then the last 8 @ 175.  The fs were UB, had a couple of misses on the first few squat cleans but the last 6 felt great with no misses. Making some progress but still very weak overhead. This one was a much neeeded kick in the teeth!

Friday- 12/02/11- Max Deadlift/Skill practice...oh and Rudy is coming to the BORO!!!

WOD 111202:
Strength
1) As long as you want to establish a 1RM Deadlift.- 405...20# under current pr, went straight to 445 after 405 went up easy and didnt even budge it, felt mentally whipped after that
2a) 5XME STRICT (supinated) C2B Pullups – rest 60 sec.- 19, 11, 10, 7, 9
2b) 5X5 Weighted (if possible) Tempo Ring Dips – rest 60 sec.- BW, 25, 45 (4), 35 (4), 25

Notes: 3 counts down, pause for 1 LEGIT count at the bottom, fast on the way up. Try a few reps before you begin, if these are easy then add weight.

Skill
20 minutes alternating practice:
1) HS Walks (or freestanding HSPU if you have more than 75′)- practiced some freestanding HS holds and walks with a spotter, horrible at these
2) UB ME Muscle-Ups (or MU to Ring HSPU if you have more than 10 consecutive)
Notes: This is not about effort or output, it is strictly practice. The goal for the walks is consistency and distance. The goal for the MU is double digits UB for the gentlemen, and 4 to 6 for the ladies.
-most UB was 3, very fatigued after pu's and dips

Jan 20-22 Rudy Nielson will be coming to Murfreesboro to hold a training camp for those of us that are following his programming.  It will be over at Crossfit Rutherford and I am totally stoked!  This is big time boys and girls!!!

Thursday- 12/01/11- Rest Day

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Wednesday- 11/30/11- Dynamic strength (back squat/bench)/power clean, db push press, box jump metcon

Dynamic Strength
1a) Back Squat: 10×2 @ 50%+20% Bands – rest 45 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 50%+20% Chains – rest 45 sec.
Notes: This is speed work, down and up FAST.
-no bands or chains so just used 65% of max
1a) 195
1b) 155

Conditioning
15-12-9 of:
Power Clean 185/120#
DB Push Press 50/35#
Box Jumps 30/26”
-11:30
Midline/Strength
1a) 3×15 UB T2B – rest 45 sec.
1b) 3×8 Weighted GH Raise – heaviest possible, rest 45 sec

Tuesday- 11/29/11- C&J work/sled drags/HSPU,sprint intervals

Strength
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.- 185, felt light
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.- 245
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.- 235+ sled on rubber
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.

Conditioning
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
-rowed 200m instead of running- 13/33.6, 7/34.8, 7/36.1, 5/37, 3/37.6

Monday- 11/28/11- Snatch work/Wall ball, kbs metcon

Strength

1) 5X1 Snatch (full squat) @ 90% (of heaviest ever, squat or power) – rest 90 sec.- 140
2a) 5X3 Snatch Balance @ 90% (same weight as above) – rest 60 sec.- 140
2b) Choose based on if you have a hyper or not:
1) 5X10 Hypers – heaviest possible (heavier than last week), rest 60 sec.
or…
2) 5X5 Good Mornings – heavy, rest 60 sec.- 140

Conditioning

5 rounds for time of:
15 Wall Ball 20/14#
15 KBS 32/24kg
-6:04, all UB but pussed out and stood and stared at the KB too long in 4th and 5th of a round, should have had sub 6 on this

Midline

3 X ME Weighted Plank Holds 45/25# – rest 60 sec.
-1:35, 1:00, 1:00

Saturday- 11/26/11- Max Snatch/Cindy...a request from Mr. Neilson

This from Rudy taken directly from his competitor blog today

"Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers."

WOD 111126:
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
-2:40, missed the first rep of the 25, 30, 25, and 20 sets

2) 15 minutes to establish a 1RM Snatch (any style)
-150, 5# under pr...got under 155 several times but was unstable in the bottom, timing felt off

3) 3X3 Front Squats – heaviest possible, rest as needed
Notes: Warm up well before starting. Each of these sets should be near ME.
-240

4) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
-24+8 push ups, felt like I started a little too slow, think I could have done a little better, hand release made it tough at the end

Friday 11/25/11- Get Strong!

Strength

1) 12 minutes to establish a 1RM Bench Press.
2a) 5XME UB Ring Dips – rest 60 sec.
2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
3a) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
3b) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.
Notes: Hold exact same position as when the barbell passes the knees on the clean. Do not use so much weight that you have to load the hips (i.e. “cheat”) to finish the lift.

Conditioning
Get stronger.

Thursday- 11/24/11- Happy Thanksgiving

Wod- 24 hour AMRAP of - eat until u feel sick, watch football, go into a coma for several hours, for total rounds

I am very thankful to have a gym family made up of such awesome people that allow me the oppotunity to train with them! I love all you guys, and wish you and your families a very Happy Thanksgiving!!!

Wednesday- 11/23/11- Week 11/Row,box jump, kbs intervals WOOCEU II tie breaker final results

WOOCEU II Final Standings
Since we had a tie for first and third place, we will use the CF Games rules for tie breakers.  They state that in the instance of a tie, the person with the most amount of the higher place finishes wins.  For example, in the case of Zac and I; Zac had two 1st place finishes and I had one 1st place finish, therefore he wins.  For David and Jimmy; David had three 1st place finishes and Jimmy had one 1st place finish, therefore David finishes third and Jimmy fourth.

Zac Morgan- 1
Matt Hughey- 2
David Pettey- 3
Jimmy Cantrell- 4
Koby Younce- 5

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3- 115, 95
-Clean & Jerk- 70% x 1; 50% x 1 x 3- 155, 135

Strength

1) 5x2 push jerk- heaviest possible- rest as needed
2A) Back squat- 2x5 @ 50%+20% chains, 2x3 @ 60%+20% chains, Max Effort @ 70%+20% chains- rest 60 sec
2B) 5x3 push press- heaviest possible- rest 60 sec

Conditioning

3 rounds for total time of:

Row 1k
20 box jumps 24"
20 KBS 24/16 kg
-rest 1:1

-did a variation of this wod and the Gym wod "Heavy Bag Helen"- 3 rounds for time of 400 m run with 75# bag, 21- 2pood swings, 12- 45# weighted box jumps- 15:44

Notes: Make KB swings Mid-Atlantic level vertical. This should be a more difficult swing than you normally do (unless youre always perfect)

Tuesday- 11/22/11- Week 11/DU, WB, C2B metcon/WOOCEU II Scores

-Great job to everyone that did that hour long beatdown! We have an awesome group, and it is my pleasure to train with you guys!

WOOCEU II Scores

Wod 1  (Row)
Matt Hughey- 7:27- 1
Zac Morgan- 7:33- 2
Koby Younce- 7:41- 3
David Pettey and Jimmy Cantrell- 7:46- tie 4

Wod 2 (Double Unders)
David Pettey- 246- 1
Matt Hughey- 240- 2
Jimmy Cantrell- 173- 3
Zac Morgan- 153- 4
Koby Younce- 150-5

Wod 3 (Clean and Jerk)
Zac Morgan- 248- 1
Koby Younce- 245- 2
Jimmy Cantrell- 210- 3
Matt Hughey- 200- 4
David Pettey- 180-5

Wod 4 (Snatch/Burpees)
David Pettey- 13:59- 1
Jimmy Cantrell- 16:43- 2
Matt Hughey- 19:30- 3
Zac Morgan- 19:35- 4
Koby Younce- DNF (80)- 5

Wod 5 (Back Squat)
Zac Morgan- 6- 1
Koby Younce and Matt Hughey- 3- 2
Jimmy Cantrell- DNF (7 reps at 245)- 4
David Pettey- DNF (6 reps at 225)- 5

Wod 6 (Pull Ups)
David Pettey- 65- 1
Jimmy Cantrell- 57- 2
Matt Hughey- 51- 3
Zac Morgan- 45- 4
Koby Younce- 21- 5

Wod 7 (Run/Push Press)
Jimmy Cantrell- 45-1
All other competitors- 30- tie 2

Overall Scores-
Zac Morgan and Matt Hughey- 18- tie 1st
David Pettey and Jimmy Cantrell- 19- tie 2nd
Koby Younce- 24- 3rd
Pretty close race boys!

Week 11 Oly
-Power snatch- 70% x 1; 60% x 1 x 3- 110, 95
-Power clean & jerk- 70% x 1; 60% x 1 x 3- 150, 135

Strength

1) 5x2 hang clean (full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 clean pulls @ 115% of heaviest above- rest 60 sec
      Notes- If you have a banded pulling platform (westside style), use 100% of #1+ approx. 25% band tension. Don't be overzealous, these should not be impossible.
2B) 5x5 weighted strict HSPU- heaviest possible, rest 60 sec
      Notes- standard is head to floor, hands on floor. Use a weight vest, chains, or anything else you an think of to weight yourself.

Conditioning

100 double unders
25 wall balls 20/14
15 C2B pull ups
75 double unders
25 wall balls
15 C2B pull ups
50 double unders
25 wall balls
15 C2B pull ups

For time
-8:39...wb and pu were UB for first two rounds, 18/7 on wb and 9/1/1/2/2  on third round. 

Midline

3x20 UB GHD sit ups- rest 60 sec- done with 20# med ball

Monday 11/21/11- HS skill work

Strength

1) 5x2 Hang Snatch (Full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 OHS AFAP @ 100% of heaviest aboverest 60 sec
2B) Choose based on if you have a hyper or not:
      1) 5x15 hypers- heaviest possible, rest 60 sec
      or
      2) 5x8 good mornings- medium/heavy- rest 60 sec

Skill

1) 20 minutes HS walk for total distance

or

2) 20 minutes AMRAP of Free-standing HSPU

Notes- If you are proficient at HS walks (have gone over 75' UB), then choose the second option.

Saturday 11/19/11- WOOCEU II

"The Worldwide Outlaw Open Championship Event of the Universe II"

All work will take EXACTLY one hour.  Begin your clock with the first wod and leave  it running throughout all WODs.  We will be using the Crossfit Games scoring system.  You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of "Champion of the Universe."

Piece 1- Wods 1 & 2 (beginning at 0:00)
Wod 1:
Row 500m
Rest 4 min
Row 500m
For total working time.
Notes: Any damper setting is allowed.
- 1:35 and 1:52- 7:27 total time
Wod 2:
During the 4 minute rest interval complete- AMRAP: double unders
Notes: This time begins immediately when the first 500m row is complete.
Rest the remainder of the first 10 minutes
-240 du's

Piece 2- Wod 3 (beginning at 10:00)
10 minutes to establish a 1RM Clean & Jerk
Notes: Any style (power/squat/split/push) is allowed.
-200, cleaned 210 twice but missed jerk

Piece 3 Wod 4 (beginning at 20:00)
Complete 150 burpees for time
EMOM including the first minute, complete 5 kb snatches 24/16kg. Alternate hands each minute.
Notes: These are "hang" snatches. They may be performed Russian (swing) style or American (vertical) style.  The arm MUST be completely locked out at the top of the snatch and the athletes ear must be visible in front of the locked out arm.
Rest the remainder of 20 minutes
-19:30, mental test on this one and I failed it big time, took two minutes off from burpees and just did snatches...should have pushed through but man this one hurt!

Piece 4- Wods 5 & 6 (beginning at 40:00)
In 10 minutes complete (using alternating sets)
Wod 5: 3xMax Effort Back Squats @ 275/185#
Wod 6: 3xMax Effort Pullups
Notes:
1) (Wod 5) Back squat sets begin when the bar is taken out of the rack.  The athlete may hold the bar on their back as long as they want.  The set ends when the bar is placed back on the rack or dropped.
2) (Wod 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground.  The athlete may hang on the bar as long as they want.  The set ends when the athlete's feet hit the ground.
-1 back squat each attempt, 3 total, weight didnt feel as heavy as i thought it would, maybe could have gotten 2 but i took the first 3min off to rest from the burpees and didnt want to take a chance on missing a rep and having to strip the bar down and rack it again.  23/15/13 on pull ups, 51 total

Piece 5- Wod 7 (beginning at 50:00)
10 minute AMRAP of:
Run 400m
15 push press 115/75#
-2 rounds and part of third run...cramped up really bad both quads and right calf...need to get in shape, definitely should have had at least 3 rounds of this

Friday 11/18/11- Row Sprints

Strength

1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.

1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.

Notes: For those with more than 5 UB, go to a max effort set -1 on first set, then try to maintain 5s through the final 4.

Conditioning

5x500m Row – all out, rest 1:1 (pace actively between sets)

Wednesday 11/16/11- Week 10/Intervals

Strength

1) 5x1 Split Jerk @ 85% - rest 90 sec.
2a) 5x5 Push Press - heaviest possible, rest 60 sec.
2b) Back Squat: 2x3 @ 45%+20% chains, 2x3 @ 55%+20% chains, Max Effort @ 65%+20% - rest 60 sec.


Conditioning

4 rounds for total time of:

Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20"

Rest 1:1
-subbed out 200m row instead of the run...rounds were between 1:53-2:30

Midline

3x15 UB GHD Situps - rest 60 sec.- done

Tuesday- 11/15/11- Week 10/8 min AMRAP, burpees/cleans

Week 10 Oly
-Snatch- 85% x 1 x 3- 130
-Clean & Jerk- 85% x 1 x 3- skipped the rest, right knee swollen
-Hang snatch high-pull- 75% x 2 x 3

Strength

1) 1 Clean Halting Deadlift + 1 Clean (yes, full squat) @ 85% - rest 90 sec.

2a) 5x5 Clean Hi-Pull - heaviest possible, rest 60 sec (use straps).
Notes: Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.

2b) 5x50' Sled Drags - VERY heavy, rest 60 sec.
Notes: Yes, "very heavy" is subjective. Basically the load should be insure a slow pull, but not a complete stop. Make sure to plant the HEELS and pull through the glutes and hamstrings.

Conditioning

8 minute AMRAP of:
15 Burpees
10 Power Cleans 185/120#

Midline
5 minute AMRAP of:
Toes to Bar

Monday- 11/14/11- Week 10/Mid Atlantic Hopper Final Wod

Week 10 Oly
-Snatch- heavy single- hit 143, missed 155 a couple times...felt like I was over thinking it
-Clean & Jerk- heavy single- 215, clean was super easy, pressed out the jerk
-Snatch pull- 95% x 2 x 3- 150
-Front squat- heavy single- hit 243, missed 253...right knee started to get tight

Strength

1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @  85% - rest 90 sec.
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS - heaviest possible, rest 60 sec.
2b) 5X5 1 1/4 Front Squats @ 70% - rest 60 sec.

-Halting Snatch Deadlift- Athlete will snatch deadlift the bar to mid-thigh and hold this position for approx 2-5 seconds before returning to the floor.  This position approximates the completion of the initial leg extension of the snatch, stopping at the point the scoop would begin.  This top position will be the same as the mid-hang position with the shins approximately verticle and the shoulders forward of the bar. 

-1 1/4 Front squats- Athlete will front squat to the bottom, recover to just above parallel, return to the bottom, and recover fully. 


Conditioning

"The Final WOD From the Hopper"

7 Hang Snatches 135/95#
25 Pullups
20 Back Squats 135/95# (no rack, take bar from floor)
25 Pushups (hand release)
20 Hang Squat Cleans 135/95#
25 GHD Situps
10m High Prowler Push 90/50#
10m Low Prowler Push 90/50#
20m High Prowler Push 90/50#
20m Low Prowler Push 90/50#
30m High Prowler Push 90/50#
30m Low Prowler Push 90/50#

For time.
-16:06...great wod! Missed a ton of the hang snatches, 20/5 on the pull ups, UB on back squat, UB on push ups, 5/4/3/3/3/2 on hang squat cleans (grip), UB on ghd's, sled pushes kicked my tail! We added 45# on the sled since we were doing them on a pretty slick surface.  We did sled pulls on the way out and super low pushes on the way back.

Notes: Upon finishing the GHS Situps, use the plates from your bar to load the Prowler. Prowler Pushes should be done "suicide" style. Mark off 10m, 20m, & 30m then push the sled out high and back low.

Saturday- 11/12/11- Week 9/Filthy Fifty

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

Strength

1) Max effort snatch

2) Max effort clean & jerk

3) Take 15 minutes to establish a 3 rep max front squat (no misses) then 3x3 @ 80% resting exactly 2 minutes

Conditioning

Filthy Fifty
50 box jumps 24"
50 jumping pull ups
50 kettlebell swings 16kg
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extension
50 wall ball 20/14
50 burpees
50 double unders

Thursday/Friday- 11/10/11 & 11/11/11- Week 9/sled pull, row, oh lunge

Rest either Thursday or Friday, here is the training for whichever day you dont rest-

Week 9 Oly
-Snatch 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high pull- 70% x 3 x 3

Strength
1a) 5x5 weighted ring dips- heaviest possible rest 60 sec
1b) 5x5 weighted STRICT pull ups- heaviest possible rest 60 sec
2) 15 minutes snatch practice/testing- work whatever portion is your biggest struggle.  If you feel you have PERFECT technique you may work up to a few heavy/maximal singles

Conditioning

20 minutes to get as far as possible

30' sled pull (180/135)
20 row for calories
10 OH walking lunges (135/95)
then...
60' sled pull (180/135)
40 row for calories
20 OH walking lunges (135/95)
etc...

Notes: These sled pulls should be performed with a 15' rope attached to the sled.  Pullng is hand over hand (think final event of 2011 games).  Distance should be acquired by setting up 2 cones 30' apart.  After pulling the total length of rope, back pedal, and repeat.

Wednesday- 11/09/11- Week 9/run, dl, push up

Week 9 Oly
-Power snatch- heavy single- 133
-Power clean & jerk- heavy single- 200
-Clean pull- 90% x 3 x 3- 200
-Back sqaut- 95% x 1- 275

Strength

-1) 5x1 Press cluster (Push press, push jerk, split jerk)- heaviest possible; rest as needed
2a) Back squat- 2x5 @ 40%+25% chains. 2x5 @ 50%+25% chains, Max Effort @ 60%+25% chains- rest 60 sec
   Notes- If you do not have chains use 60,70,80%, do not perform more than 15 reps on your max effort
2b) 5x5 Floor Press-heaviest possible rest 60 sec

Conditioning

Run 200 m
10 deadlifts (275/185)
15 slapping push ups
Run 400 m
8 deadlifts (275/185)
12 slapping push ups
Run 400 m
6 deadlifts (275/185)
9 slapping push ups
Run 200 m
-6:40, all work UB good wod to open up the lungs

Tuesday- 11/08/11 Week 9/10 min AMRAP

Week 9 Oly
-Snatch- 80% x 1 x 5- 125
-Clean & Jerk- 80% x 1 x 5- 170
-Hang snatch high-pull- 70% x 3 x 3- 110


Strength

1) 5x1- 3 position clean (Hi hang, hang, full)- heaviest possible; rest as needed
2) 5x3- Clean pulls @ 115%- rest 60 sec

Conditioning

10 minute AMRAP of

10 ctb pull ups
20 kbs 24/16 kg
30 double unders
-5 rounds + 10 swings...grip killer, first 4 rounds were UB on pull ups, all rounds UB on swings, missed several double unders each round

Midline

1a) 3x10 hanging leg raise- rest 60 sec- done
1b) 3x10 weighted gh raise- heavy; rest 60 sec- done

Monday- 11/07/11- Week 9/Deload and The Outlaw Way

Note- Those of you that just finished the 11 week Oly cycle may want to deload this week to let your body heal up.  Take this week completely off from lifting if you want, or only do some LIGHT technique work.  Still do the progressions in your warm up to keep muscle memory built up.  However, if you feel good and want to keep pounding away...I will be posting the training that Rudy Neilson of Outlaw Crossfit (theoutlawway.com) gives his competitors.  I want to give you all fair warning that this programming is designed for INDIVIDUAL CROSSFIT GAMES COMPETITORS, and as such is extremely taxing.  Each of us, myself included, will need to monitor our bodies to keep from overtraining.  You will have to stay on point with your diet, rest, and mobility work, in addition to being smart and scaling any of the wods as needed.  In addition to the warning, I would also like to say that Rudy's programming is very well thought out and I am super excited for us all to try it as I believe it will greatly benefit us all.  Those of us that are on Week 9 of the current OLY Cycle will continue to follow it for the next 3 weeks.  Everyone will do the conditioning and midline work as specified. 

Week 9 Oly
-Snatch- heavy single- worked up to 155, 5# pr woohoo!  Felt light!
-Clean & Jerk- heavy single- hit 210, missed 225 on the clean, I will definitely get that soon
-Snatch pull- 90% x 3 x 3- 135
-Front squat- 90% x 1- 225

Strength

1) 5x1- 3 position snatch (Hi hang, hang, full)- heaviest possible; rest as needed
2a) 10x2 Front Squat @ 50%+20% bands or chains- rest 45 sec, if no bands or chains are available, use 65%
2b) 10x2 Challenging strict HSPU- rest 45 sec
     Notes- These should be hands on plates or paralletes to a depth that is not impossible, but very difficult.  You may have to scale after the first few sets

Conditioning

3 rounds for total time of

10 hang (squat) snatches (95/65)
20 10" target burpees (touch a target 10" above highest reach)
10 hang (squat) snatches (95/65)
30 wall ball shots (20/14)
rest 2 minutes
-19:28...great wod, pussed out on the last set of wall ball and did 3 sets of 10...should have been UB on those the whole wod, need to toughen up! Even so, this was the most fun night Ive had training in a long time. Most everyone in the group was hitting pr's and doing work.  Im very thankful for my training partners!

Saturday- 11/05/11- Week 11 Max/Week 8

Week 11 Max Day
-Snatch- Max
-Clean & Jerk- Max
-Well sports fans, its all come down to this.  Very proud of everyone's hard work throughout this cycle.  Get really warm today and go hard! I would recommend no more than 4-5 heavy attempts on each lift.  Have fun guys!

Week 8 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Back squat- last week's paus BS weight x 2 x 3
-SLDL- 4 x 5*

Thursday- 11/03/11- Week 11/8

Week 11 Oly
-Snatch- 30-50% x 1 x 3-5 sets
-Clean & Jerk- 30-50% x 1 x 3-5 sets

Week 8 Oly
-Clean & Jerk- 70% x 2+1 x 5- 150
-Clean pull- 85% x 3 x 3-185
-Snatch balance- 4 x 1*- 135

+
-Note-Those of you on Week 11 who are maxing on either Friday or Saturday: do the row to flush out your legs if you want, but DO NOT do the GHD work, spend plenty of time on mobility and prepping your body for your max.  Make sure you eat a little extra protein and good fats next couple days leading up to your max.  Remember, all the hard work and time you have put in has been leading up to this max.  Good luck, and go hard! Im super proud of all of you, and cant wait to see what kind of numbers you put up!
-4 rounds for time- 25 GHD sit ups, 25 back ext- 5:05 I think
-10 min row @ Z1- done
-Mobility-done

Wednesday- 11/02/11- Week 11/8

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3
-Clean & Jerk- 70% x 1; 50% x 1 x 3

Week 8 Oly
-Power clean + Front squat + clean + jerk- 4 sets; 3 sec pause in split*- didnt do any of the oly work today, got to the box late and was mentally tired so just did the met con, i know, i know...excuses, excuses
-Hang snatch high-pull, flat footed- 3 x 4*
-Front squat- 80% x 2 x 4

+
-4 sets- 400 m run, 10 muscle ups; 1:1 work rest- 2:50, 3:50, 3:39, 4: 23...first set did 7 then singles, second set 5 then 2 then singles, wised up and did 3,3,1,1,2 on third set, 3, 3, then singles on last set
-Mobility- done

Tuesday- 11/01/11- Week 11/8

Week 11 Oly
-Extra good warm up, rolling out, mobilizing
-Power snatch- 70% x 1; 60% x 1 x 3
-Power clean & jerk- 70% x 1; 60% x 1 x 3

Week 8 Oly
-Snatch 70% x 2 x 5- 105
-Snatch pull- 85% x 3 x 3-130
-Snatch push press + OHS- 1+1 x 4 sets*- 165

+
-5 rounds for time- 10 burpees, 10 pistols, 10 box jumps (30/24-regional standards)- 8:00, should have been faster, missed a bunch of pistols on my left leg
-3 sets- Max superman plank hold for time; rest 60 sec- 1:30, 1:00 (45#), :50 (70#), liked these with the weight added
-Mobility- done

Monday- 10/31/11- Week 11/8

Week 11 Oly- 
-Snatch-85% x 1
-Clean & Jerk x 1
Note: This is your max week and the work leading up to Saturday will be light.  Take the time to warm up very well and do extra mobility.  You guys will do the accesory work each day except Thursday.  After your Oly work that day just spend time rolling out, mobilizing, and getting your body ready for Saturday.  With the lighter loads you will be using, focus on speed and perfect technique.  Mentally prepare yourself the entire week for Saturday, and Good Luck!

Week 8 Deloading Oly (*Reduce weight by 10% from last week)
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom*- 120
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split*- 160
-Jerk dip squat- 5 x 3*- 220
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-5 sets: Athlete has 1 min to complete 30 KB swing (2/1.5), with 1 min rest b/t sets.  After the 1 min rest of the 5th set, complete 1 clapping push up for each KB swing not completed.- 30 each round, first 4 sets were UB, fifth set was 21/9, got last swing right at the 1 min mark 
-100 V-ups for time- 4:34, ouch
-Mobility-done

Thursday- 10/27/11- Week 10/7

Week 10 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Hang clean high-pull- 75% x 2 x 3

Week 7 Oly
-Clean & Jerk- 80% x 2+1 x 5- 170...cleans feeling good, some of the jerks were pressed out but the weight fells really light
-Clean pull- 90% x 3, 95% x 3, 100% x 3- 195, 205, 215
-Snatch balance- 5 x 2- 133, 153, 163 (f), 163 (f), 163 (f)....prolly should have gone back down to 153 and worked on speed and technique but that would have made too much sense, 153 felt really light, mentally checked out at 163

+
-4 rounds each for time of- Run 400m, 10 muscle ups; rest 1:1- started raining and it was getting cold outside so decided to stay indoors instead (oh yeah, pussed out like a boss!)...did 4 rounds of 2 rope climbs, 10 box jumps 24"- 2:45, did not have to stand up on box, nice quick wod...focused on efficiency on rope climbs
-Mobility- done

Wednesday- 10/26/11- Week 10/7

Week 10 Oly
-Power snatch- heavy single
-Power clean & jerk- heavy single
-Clean pull- 95% x 2 x 3
-Back squat- 85% x 1 x 3

Week 7 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 179, 185, 195, 195- felt much better today, making progress with pulls and jerks are feeling strong
-Hang snatch high-pull, flat footed- 4 x 4- 133
-Front squat- 85% x 3 x 5- 215

+
-3 sets- 30 GHD sit ups, 30 back extension; rest 1 min- all sets UB
-10 min row or run @ Z1- done
-Mobility- done

Tuesday- 10/25/11- Week 10/7

Week 10 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Hang snatch high-pull- 75% x 2 x 3

Week 7 Oly
-Snatch - 80% x 2 x 5- 120, really been trying to pick apart what is wrong with my pulls in the snatch and clean over the last couple days...I have always had a problem with jumping foward and I think there are a couple different things that are causing me to do that- not finishing the second pull, and not hitting full knee extension coupled with over exaggeration of hip extension thereby banging the bar off my legs and causing it to go forward.  Tried to focus on these issues today and made some progress.  Although in the fourth set I was overthinking it and missed several reps.  The fifth set I tried to just lift the weight and did much better.
-Snatch pull- 90% x 3, 95% x 3, 100% x 3- 135, 140, 150
-Snatch push press + OHS- 2+1 x 5 sets- 155, 175, 185, 195 (f), 190 (f), 185...kept pushing the bar in front of me on the push presses with 195 and 190 and missing the reps, 185 felt light and the OHS was super easy, mental on the push presses

+
-4 sets- Row :30 sec for max Meters, Max consecutive HSPU (head to floor, hands on floor); rest 3 min- total 733 meters+reps, got a few kipping HSPU but still need a ton of work on them
-Tabata T2B- 7
-Mobility- done, shoulders are tight from the oly work and metcons this week

Monday 10/24/11- Week 10/7

Week 10 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Snatch pull- 95% x 2 x 3
-Front squat- heavy single

Week 7 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 115, 115, 125, 125, 135...over thinking the snatch and once i got to 135 i could barely power snatch it, missed it twice before hitting what could have been the ugliest power snatch ever...very frustrating because I know im getting stonger but my technique in the first two pulls on cleans and snatches has gone to crap...nothing i can do except keep working and focusing on technique and not weight
-Push press + jerk behind neck + jerk- 5 sets; 3 sec hold in split- 157, 177, 177, 177, 177- weight felt light, little bit of moving the feet during the hold
-Jerk dip squat- 5 x 3- 243
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-12 min AMRAP- 7 ring dips, 14 pull ups, 21 double unders- 9 rounds + 14 pull ups, was able to keep moving most of the time, good wod
-3 sets- Max time L-sit hold, 20 supermans with 1 sec hold at top; rest 60 sec- :34, :36, :35
-Mobility- done

Saturday- 10/22/11- Week 9/6

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

Week 6 Oly
-Snatch- after 60%, singles up to heaviest for day with 3-5% increases per set- again missed 155 several times
-Clean & Jerk- after 60%, singles up to heaviest for day with 3-5% increases per set- cleaned 195 but missed the jerk twice
-Pause back squat- 3 x 2- ran out of time
-SLDL- 4 x 5- ran out of time

+
-50 burpees for time- 1:49, the only bright spot of training today, 6 seconds faster than last time
-Mobility- did very brief stretching, I came straight from work to the gym today b/c we were going to a surprise party for my friend and had to be there by 6:15.  I had a good warm up and everything felt loose and ready.  The past couple weeks I have noticed that I have really been banging the bar off my hips in the second pull.  Also I have been jumping forward alot lately, which has always been an issue of mine, but seems to be getting worse lately.  During my first couple warm up sets I really made an effort to pull my knees back and pull the bar into my thighs and let it glide up my legs during the second pull.  With the lighter weights I was able to do this, and everything felt smooth.  Then as soon as I put  135 on the bar, I went right back to banging the bar off my legs.  I went up to 155 quickly since I was running short on time, and even with the bad technique I got under it easy but just couldnt stand it up.  I tried 5 or 6 times growing more and more frustrated with each attempt.  Then I gave up and went to c&j.  I was upset with myself and very frustrated- which is not the best mindset for oly lifting.  I went up to 195 quickly and got the clean.  Then I missed the jerk twice.  I was running out of time so I just did the 50 burpees and got them in 1:49 which was 6 seconds faster than last time.  I gotta get my technique on point and stop trying to lift heavy weight with bad form.  Time to check my ego and get myself right.  Days like today suck, but they definitely make you better if you focus on solutions and not the problems.

"Before success comes in any man's life he is sure to meet with much temporary defeat and, perhaps, some failure.  When defeat overtakes a man, the easiest and most logical thing to do is to quit.  That is exactly what the majority of men do." - Napoleon Hill

...i aint quitting!

Thursday- 10/20/11- Week 9/6

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high-pull- 70% x 3 x 3

Week 6 Oly
-Clean segment pull (1", knee, hip, finish) + clean- 1+1 x 4 sets- 185, 185, 195, 205, 205
-Clean & Jerk- 75% x 2+1 x 5- 162
-Clean pull- 85% x 3, 90% x 3, 95% x 3- 185, 195, 205
-Snatch balance- 5 x 2- 155, 155, 155, 155, 165

+
-2 Rounds for time- Row 250m, 20 over the box jumps (24/20)- 3:39
-3 sets- 15 weighted GHD sit ups, 15 weighted back ext, heavy as possible; rest 60 sec-45, 45, 55
-Mobility- done

Wednesday- 10/19/11- Week 9/6

Week 9 Oly
-Power snatch- heavy single
-Power clean & jerk- heavy single
-Clean pull- 90% x 3 x 3
-Back squat- 95% x 1

Week 6 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 179, 185, 185, 195
-Hang snatch high-pull, flat-footed- 4 x 4- 135
-Front squat- 83% x 3 x 5- 210

+
-5 sets- Sled push 20 m (45/25), sprint 20 m back to start, sprint 20 m back to sled, sled pull 20 m back to start, begin in prone position; rest 2 min- most sets were :23, one set was :31 when I dropped the harness, floor was super slick
-Strict T2B- 3 x 20; rest 1 min- UB, UB, 11/9
-Mobility- done

Tuesday- 10/18/11- Week 9/6

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang snatch high-pull- 70% x 3 x 3

Week 6 Oly
-Snatch segment pull (1", knee, hip, finish) + snatch- 1+1 x 4 sets- 125, 135, 140, 140
-Snatch- 75% x 2 x 5- 115
-Snatch pull- 85% x 3, 90% x 3, 95% x 3- 130, 135, 140
-Snatch push press + OHS- 2+1 x 5 sets- 155, 185, 195 (f), 195, 205 (f)

+
-5 rounds for time- 6 wall walks, 60 double unders- 10:59
-GH raises- 3 x 10- didnt do these
-Mobility- didnt do mobility, felt horrible today

Monday- 10/17/11- Week 9/6

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Snatch pull- 90% x 3 x 3
-Front squat- 90% x 1

Week 6 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 115, 125, 135, 140, 145(*new pr for power snatch and this complex)
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split- 157, 167, 177(*new pr for this complex), 177, 185 (f)
-Jerk dip squat- 5 x 3- 243
-Jump squat- 25% (of back squat) x 3 x 3- 72
+
-10 sets- Max consecutive muscle ups, upon failure rest precisely 1 min before next set- 38 reps
-Hollow hold- 3 x Max time; rest 1 min- :55, :32, clock stopped in the middle of last set- i think it was approx. :30
-Mobility- done

Saturday 10/15/11- Week 5 max/Week 8/Week 9

Week 5
-Snatch- after 60%, singles up to heaviest for day, with 3-5% increases per set
-Clean & Jerk- after 60%, singles up to heaviest for day, with 3-5% increases per set
-Pause back squat- 3 x 2
-SLDL- 4 x 5

Week 8
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Back squat (last weeks pause bs wt) x 2 x 3
-SLDL - 4 x 5*

Week 9
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

+
-50 burpees AFAP

Thursday- 10/13/11- Week 8/5...and 9 for Koby

Week 8 Oly
-Clean & Jerk- 70% x 2+1 x5
-Clean pull- 85% x 3 x 3
-Snatch balance- 4 x 1*

Week 5 Oly
-Clean segment pull (1", knee, hip, finish) + clean- 2+1 x 4 sets- 155, 165, 165, 183
-Clean & Jerk- 70% x 3+1 x 5- 155
-Clean pull- 80% x 3, 85% x 3, 90% x 3- 170, 185, 195
-Snatch balance- 5 x 2- 135, 135, 155, 155

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high-pull- 70% x 3 x 3

+
-did Fran for the AOW testing today, pr'd by 5 sec with 3:06.  I have a ton of excuses for why I didnt get sub 3 which include coming off the pull up bar after doing 20 and starting to walk back to the thruster bar, only to have Zac (who was judging me) look at my with a puzzled look on his face and tell me I had one more pull up, as well as several other bone head moves on my part.  However, after thinking about it, I know we havent been conditioning much, this was my 4th day on and I was already sore, we did a bunch of oly lifting before Fran, and I still got a pr.  I plan on doing Fran again in about a month and staying in the gym until I get sub 3.  No more bonehead moves, and making myself stay on the dang pull up bar and HTFU!
-GH raises- 4 x 8
-10 min row or jog @ Z1
-Mobility

Wednesday- 10/12/11- Week 8/5

Week 8/5 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 133, 153, 173, 183, 183
  Week 8- 4 sets; 3 sec pause in split*
-Hang snatch high-pull, flat footed- 4 x 4- 133
  Week 8- 3 x 4*
-Front squat- 80% x 3 x 5- 200
  Week 8- 80% x 2 x 4

+
-3 rounds for time- 10 HSPU (plates and abmat), 10 pistols, 10 box jumps (30/24, regional standards)- 4:03
-Max Abmat sit ups in 2 min- shoulders on floor at bottom, chest touches knees at top- 96
-Mobility- done

Week 8/5

Week 8 Oly
-Snatch- 70% x 2 x 5
-Snatch pull- 85% x 3 x 3
-Snatch push press + OHS- 1+1 x 4 sets*

Week 5 Oly
-Snatch segment pull (1", knee, hip, finish) + snatch- 2+1 x 4 sets- 111, 121, 135, 135
-Snatch- 70% x 3 x 5- 105
-Snatch pull- 80% x 3, 85% x 3, 90% x 3- 125, 130, 135
-Snatch push press + OHS- 2+1 x 5 sets- 135, 155, 165, 175, 185

+
-For time- 50 double unders + 5 rounds- 10 burpees, 15 T2B + 50 double unders- 7:35
-Weighted back ext- 3 x 20- as heavy as possible- 45
-Mobility- done, felt strong today especially with pulls, need to focus on pulling knees back and not banging weight off hips, the PP/OHS 2+1 @ 185 was the heaviest I have gone in a while and I felt like I had more in me especially on the OHS.  Met con was good, T2B got tough and I should have stayed on the bar and gotten bigger sets on the last 2 rounds, but still a great wod!

Monday- 10/10/11- Week 8 Deloading/5

Week 8/5 Oly
*-Reduce weight by 10% from last week
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 95, 115, 125, 137, 137
   Week 8- *
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133, 133, 153, 163, 163
    Week 8- *
-Jerk dip squat- 5 x 3- 243
    Week 8- *
-Jump squat- 25% (of back squat) x 3 x 3- 72

+

-In 6 minutes- Row 500m, Max muscle ups with remaining time- 16 MU
-Russian Twist on GHD- 4 x 20 (10 each side), as heavy as possible; rest 1min- 20, 30, 45, 53
-Mobility- DONE

Saturday- 10/08/11- Week 7 Max/Week 4

Week 7
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause back squat- 3 x 2
-SLDL- 4 x 5

Week 4
-Snatch- 80% x 1 x 3
-Clean & Jerk- 80% x 1 x 3
-Pause back squat- 3 x 2*
-SLDL- 3 x 5*

Thursday- 10/06/11- Week 7/4

Week 7 Oly
-Clean & Jerk- 80% x 2+1 x 5
-Clean pull- 90% x 3, 95% x 3, 100% x 3
-Snatch balance- 5 x 2

Week 4 Oly
-Clean pull- 75% x 3 x 3- 165
-Clean & Jerk- 65% x 3+1 x 4- 140
-Snatch balance- 4 x 2*- 135

+

-For time- 21/15/9 reps of burpees, pull ups- 2:53
-L-sit hold- 3 sets for max time- :37, :30, :25
-Mobility- done, best I have felt all week! I havent been taking a shake before bed since the games because I hadnt been doing much conditioning, but after feeling terrible this week I drank one last night.  That was also the first day I had taken the SFH brand fortified protein.  I felt much better in the gym today so I'm definitely going to keep taking the nightly shakes before bed on all days prior to training.

Wednesday- 10/05/11- Week 7/4

Week 7/4 Oly

-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split
                                                               - W4- 4 sets; 3 sec pause in split*- 177
-Hang snatch high-pull, flat-footed- 4 x 4
                                                    - W4- 4 x 4*- 111
-Front squat- 85% x 3 x 5
                   - W4- 78% x 3 x 4- 195

+
-did the back squat (bw is 155, but did 245), snatch (135), and 400 m run (200m out-n-back in 1:09) tests for AOW today, that makes 8 down just got Fran and the row/burpee to go
-For time- 50 double unders,  5 muscle ups, 40 du, 4 mu, 30 du, 3 mu, 20 du, 2 mu, 10 du, 1 mu- 4:47, terrible
-GH raises- 3 x 8- done
-10 min row @ Z1- just did 5 min
-Mobility-done
-no energy, felt achy all over...whatever, got it done...still thankful for the ability to train

Tuesday- 10/04/11- Week 7/4

"When I see a problem, when it gets tough, I don't get soft man.  I ain't giving up.  Ain't no turning back man.  I'm gonna stay strong.  It's time to go hard, or it's time to go home."- "Walking on Water" by Lecrae

-Great article for attitude in weightlifting- 
http://www.cathletics.com/articles/article.php?articleID=47

 Week 7
-Snatch- 80% x 2 x5
-Snatch pull- 90% x 3, 95% x 3, 100% x 3
-Snatch push press + OHS- 2+1 x 5 sets

Week 4
-Snatch pull- 75% x 3 x 3- 110
-Snatch- 65% x 3 x 4-100
-Snatch push press + OHS- 2+1 x 4 sets*- 155

+

-5 sets AFAP- 10 burpees, 100 m sled drag (45/25), pull forward 50 m out, pull backward 50 m back; rest 3 min- sets ranged from :47-:51 sec, approx. 50m
-50 Weighted K2E for time (25/15)- 2:04, used 20# med ball and made standard knees above waist
-Mobility- done

Monday- 10/03/11- Week 7/4

Week 7/4 Oly

*- Reduce weight by 10% from last week

-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
                                                 -W4- 4 sets; 2 sec pause in bottom*- 125
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split
                                                           W4- 4 sets; 5 sec hold in split*- 135
-Jerk dip squat- 5 x 3
                       -W4- 4 x 3*- 205
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
- Did the AOW tests on Muscle ups, HSPU, Double unders, L-sit, Pistols today.  5 down 5 to go.
-Weighted C2B pull ups- 5 x 1; rest 2 min- 41, 46, 53, 63, 68- should have gone a little heavier on these
-Max pull ups x 1- 50 PR!
-Hollow rocks- 1 min on, :30 sec off x 3- got the first min UB, not so much on the last two sets, these hurt so good
-Mobility- done, pretty sore today, took a while to get loose and warm

Saturday- 10/01/11- Week 6/3 Max Day

Week 6/3 Max Day
-Snatch- after 60%, singles up to heaviest for day with 3-5% increases per set- got 150 and got under 155 several times again...need to stay solid in the catch, very frustrating
-Clean & Jerk- after 60%, singles up to heaviest for day with 3-5% increases per set- got 205 then went straight for 225 and similarly like snatch today got under it several times but mentally couldnt bring myself to get solid underneath it...i will get this soon!
-Pause back squat- Week 6- 3 x 2
                               Week 3- 3 x 3- 240
-Back squat- 85% (of pause bs wt) x 5 x 3 (Week 3 only)- 205
-SLDL- 4 x 5- 205, 225, 225, 225

+

-50 burpees AFAP- 1:54, slow

Thursday- 09/29/11- Week 6/3- Guts

"There's no substitute for guts." - Paul Bear Bryant

Week 6 Oly
-Clean segment pull (1", knee, hip, finish) + clean - 1+1 x 4 sets
-Clean & Jerk- 75% x 2+1 x 5
-Clean pull- 85% x 3, 90% x 3, 95% x 3
-Snatch balance- 5 x 2

Week 3 Oly
-Clean segment pull (1", knee, hip, finish) + clean pull- (1+1) x 4 sets- 133, 155, 177, 199
-Clean & Jerk- 70% x 3+1 x 5- 150
-Snatch balance- 5 x 3- 95, 95, 117, 137, 157(2/1)

+

-5 rounds for time- 10 burpees, 1 rope climb- 3:17
-GH raises- 3 x 8- getting better with these, still not quite staying as straight as i need to tho
-Mobility- done

With the current training schedule where I am going Mon-Thurs on, Fri-off, Sat-Max, Sun- off, I usually feel pretty worn down by Thursday.  Its hard to come in the gym 4 days in a row and push it as hard as you can.  But you know what, this aint supposed to be easy.  We all know that.  Deep down I want it to be tough.  If it was easy, what would that prove.  Coming in and pushing hard for the 4th day in a row, takes something that many people dont choose to have; it takes guts.  To me, having guts means not taking the easy way out.  Its standing up and doing what is right.  Every second of every day we all have the opportunity to quit, or to do what we know we shouldnt.  Whether it be stopping short in training because we want the discomfort to stop, stopping into that fast food restaurant and deviating from our diet, or cutting the corner and not doing what we know is right in our everyday lives.  Sometimes other people may notice this, but more often than not, its just us.  Deep down we know whether or not we stopped just short of doing our very best.  I am guilty of this on just about everyday, ok everyday.  I know I will never be perfect, but dadgummit, its the effort that counts.  That's where guts come in.  It takes guts to give it everything you have in everything you do.  Not just in training, but in every aspect of your life.  When something goes wrong, or when your tired, its easy to just get mad and throw a fit or to just quit.  It takes guts to stay calm, think about the problem and find a solution, or to dig deep and keep going.  When I think about it, the athletes and people that I really admire and respect arent usually the ones that are the most talented, but the ones who work the hardest.  The ones who despite themselves or their circumstances, rise up and work themselves to success.  You dont get to choose whether or not you have, talent, size, speed, intelligence, etc, but everyday and in everything you do you have the opportunity to show whether or not you will choose to have the guts to do what is right and give your all.  Today is my 4th day on, today is my gut check.  I will get better today!

Wednesday- 09/28/11- Week 6/3- Focus on what matters!

Week 6 and 3 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 135, 157, 177, 188, 197 (missed jerk)
-Hang snatch high-pull; flat footed- 4 x 4- 135
-Front squat- Week 6- 83% x 3 x 5
                     Week 3- 78% x 4 x 8- 195, last two sets were tough mentally to push through and physically to keep elbows up and thoracic extension

+

-3 sets- 100 double unders AFAP, Max consecutive HSPU hands on plates, head to abmat; rest 3 min- :52/9, :49(UB)/5, timer got reset during du's/3
-Mobility- done

Lately I have been feeling overwhelmed and stressed.  I think it is partially due to the relatively minor injuries I have had that have somewhat limited my training, but I believe the major cause has been my lack of focus on what really matters and letting myself get distracted.  Yesterday at work I let myself get overwhelmed by a bunch of little things that ultimately turned out to be nothing more than some busy work.  While driving home from work I realized that if I would have had a more positive attitude and just gotten the work done without griping about it, then I could have had a much better day.  Normally, Ashley and I read a verse of the Bible just before going to bed, but she has been sick and went to bed early last night.  We have been working our way through the new testament one verse each day and we are currently in Revelation.  I decided to read a verse myself before going to bed, but didnt want to pick up in Revelation without Ashley.  So, I decided to open the Bible at a random place and read whatever verse I opened it up to.  It just so happened that I opened it to Matthew 11.  I had previously highlighted Matthew 11:28-30 which caught my eye: "If you are tired from carrying heavy burdens, come to me and I will give you rest.  Take the yoke I give you.  Put it on your shoulders and learn from me.  I am gentle and humble, and you will find rest.  This yoke is easy to bear, and this burden is light."  Boy did this ever apply to me! Immediately after reading that I felt better.  I knew God was looking down on me and seeing that I was stressed.  God is always there for all of us, but it is up to us to reach out to him.  All it took was for me to take the initiative and open His word with a receptive heart and He provided the answer.  Come to him, and you will find rest.  Focus on Him, and He will guide your path.  I know that life is not going to be easy and it requires alot of hard work, but I know that if I keep God first in my life, no matter what happens here on earth, I am promised eternity in Heaven!  So, moving forward, the lessons I learned- 1. God is always there, simply reach out to Him.  2. Focus on what matters -Keep God first, work hard, and always do what you know is right, life is not always gonna be perfect, but if you focus on what matters, you will always feel good about yourself.

Tuesday 09/27/11 Week 6/3

Week 6 oly
-snatch segment pull (1",knee,hip,finish)+snatch-1+1x 4 sets
-snatch- 75% x 2 x 5
-snatch pull- 85% x 3, 90% x 3, 95% x 3
-snatch push press+OHS- 2+1 x 5 sets

Week 3 oly
-snatch segment pull(1",knee,hip,finish)+snatch pull- (1+1) x 4 sets- 133, 155, 175, 186
-snatch-70% x 3 x 5- 105- these felt really good, on the last rep of the last set I really felt like I was pulling myself under the bar for the first time!
-snatch push press+OHS- 3+1 x 5 sets- 135, 157, 157, 177, 177, shoulder finally feeling good with pressing behind neck

+

-3 sets- Row 200m, 20 clapping push ups; rest 3 min- 1:00, 1:13, 1:34- last set of the push ups crushed me, my heart rate was jacked for like 10 min after the last set, no more eating bad, one cheat meal a week and that is it from now on!
-100 ghd sit ups AFAP- 5:12, terrible...should have been about 4 min
-Mobility- done

Monday- 09/26/11- Week 6/3

Week 6 and 3 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
-Push press + jerk behind neck + jerk- 5 sets;  5 sec hold in split
-Jerk dip squat- 5 x 3
-Jump squat- 25% (of back squat) x 3 x 3

+

-Max muscle ups in 3 min
-3 sets- Max time L-sit hold, 20 supermans; rest 1 min
-Mobility

Saturday- 09/24/11- Week 5/2 Max Day

Week 5
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause back squat- 3 x 2
-SLDL- 4 x 5

Week 2-
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set- 150 again, got under 155 3 times, i will get it soon
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set-  worked up to 190
-Pause back squat- 3 x 3- 225, felt good
-Back squat- 80% (of pause bs wt) x 5 x 3- 185, fast and easy
-SLDL- 4 x 5- 185, hook grip hurts on this, haha

Thursday- 09/22/11- Week 5/2

Week 5 Oly
-Clean segment pull (1", knee, hip, finish) + Clean- 2+1 x 4 sets
-Clean & Jerk- 70% x 3+1 x 5
-Clean pull- 80% x 3, 85% x 3, 90% x 3
-Snatch balance- 5 x 2

Week 2 Oly
-Clean segment pull (1", knee, hip, finish) + clean pull- 2(1+1) x 4 sets- 133, 155, 166, 177
-Clean & Jerk- 65% x 3+1 x 5- 140
-Snatch balance- 5 x 3- scratched this, shoulder still bothering with pressing behind neck

+

-GH raises- 3 x 8- done
-10 min row @ Z1-done
-Mobility- played ping pong instead

Wednesday- 09/21/11- Week 5/2

Week 5 and 2 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 177, 177, 177, 177- no jerks today, letting shoulder heal
-Hang snatch high-pull, flat footed- 4 x 4- 89, 111, 133, 133
-Front squat- Week 5- 80% x 3 x 5
                     Week 2- 77% x 4 x 6- 195

+

-3 sets- :20 sec row for Max meters, Max consecutive double unders; rest 3 min- 120/31, 119/112, 117/5, total 504
-100 T2B AFAP- 5:19
-Mobility- done

Tuesday- 09/20/11- Week 5/2

Week 5 Oly
-Snatch segment pull (1, knee, hip, finish) + snatch pull- 2+1 x 4 sets
-Snatch- 70% x 3 x5
-Snatch pull- 80% x 3, 85% x 3, 90% x 3
-Snatch push press + OHS- 2+1 x 5 sets

Week 2 Oly
-Snatch segment pull (1", knee, hip, finish) + snatch pull- 2(1+1) x 4 sets- 133, 144, 144, 144
-Snatch- 65% x 3 x 5- 100- felt good and smooth
-Snatch push press + OHS- 3+1 x 5 sets- pain in right shoulder with any pressing movement overhead so skipped these today

+

-Weighted ring dips- 3 x 5; rest 2 min- 35, 53, 58.5(4)
-Ring dips- 1 x Max- 26
-Hollow holds- 3 x Max time; rest 1 min- 1:10, :30, :25
-Mobility- done

Monday- 09/19/11- Week 5/2

Week 2 and 5 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 111, 116.5, 122, 133, 138.5
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133, 133, 144, 155, 155
-Jerk dip squat- 5 x 3- 221
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-Pull ups- 3 x 25 AFAP; rest 1 min- :27, :28, :31
-3 sets- 20 GHD sit ups, 20 back ext. (20/12 med ball) AFAP; rest 1 min- med ball touches ground at bottom and pads at top on sit ups- 1:20, 1:21, 1:26
-Mobility- done

Saturday- 09/17/11- Week 4/Week 1 Max Day

Week 4 Oly
-Snatch- 80% x 1 x 3
-Clean & Jerk- 80% x 1 x3
-Pause back squat- 3 x 2*
-SLDL- 3 x 5*

Week 1 Oly
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set-worked up to 150#-5# pr!
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set-worked up to 200# and stopped, ran out of time and steam
-Pause back squat- 3 x 3
-Back squat- 75% (of Pause BS wt) x 5 x 3
-SLDL- 4 x 5

Thursday- 09/15/11- Week 4/1

Week 4 Oly
-Clean pull- 75% x 3 x 3
-Clean & Jerk- 65% x 3+1 x 4
-Snatch Balance- 4 x 2*

Week 1 Oly
-Clean segment pull- (1", knee, hip, finish) + clean pull- 3(1+1) x 4 sets- 133
-Clean & Jerk- 60% x 3+1 x 5- 133
-Snatch balance- 5 x 3- 133

+

-3 sets- Max HSPU- head to floor, hands on floor; rest 3 min- 16, 11, 9
-Tabata T2B- 16, 13, 9, 7, 6, 7, 7, 7
-Mobility- done

Wednesday- 09/14/11- Week 4/1

Week 4 Oly
-Power clean + front squat + clean + jerk- 4 sets; 3 sec pause in split*
-Hang snatch high-pull, flat footed- 4 x 4*
-Front squat- 78% x 3 x 4

Week 1 Oly
-Power clean + front squat + clean + jerk- 5 sets;  3 sec pause in split- 155
-Hang snatch high-pull, flat footed- 4 x 4- 89
-Front squat- 75% x 4 x 4- 190

+

-4 sets of 50 double unders AFAP; rest 30 sec- :25, :27, :22, :33- missed several times each set
-GH raises- 3 x 8; rest 1 min- did partner GH raises from floor
-Mobility- done

Tuesday- 09/13/11- Week 4/Week 1

Week 4 Oly training
-Snatch pull- 75% x 3 x 3
-Snatch- 65% x 3 x 3
-Snatch push press + OHS- 2+1 x 4 sets*

Week 1 Oly training
-Snatch segment pull (1", knee, hip finish) + snatch pull- 3(1+1) x 4 sets- 133
-Snatch- 60% x 3 x 5- 89
-Snatch push press + OHS- 3+1 x 5 sets- 155, 155, 166, 166, 166

+

-3 sets- Max muscle ups- if completing less than 7 UB for men, or less than 2 UB for women, immediately complete 20 clapping push ups AFAP after last muscle up; rest 3 min- 7, 5, 2 terrible!
-Hollow pancakes- 10 x 3, alternating sides each rep; rest 1 min- UB
  -Hollow pancake demo video- http://media.crossfit.com/cf-video/CrossFit_AF_Summit_TuckerHollow.wmv
-Mobility- done

Monday- 09/12/11- Week 4/1

I am clear to start back lifting this week! I will be starting Week 1, but I will continue to post on schedule for those of you that are in Week 4.  Accessory work will be the same regardless of which week you are on. Also, want to say how proud I am of all yalls hard work..  Everyone who maxed on Saturday hit at least 1 pr, and all of you are making huge strides with technique.  Keep putting the work in!  Also found a great quote that is very applicable for those of you that are in the middle of this Oly cycle.

"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it" -Hebrews 12:11

NOTE- For those doing Week 4, the symbol * means Reduce weight by 10% from last week, this is a deloading week for you

Week 4 Oly training
 -Power Snatch + OHS + snatch- 4 sets; 2 sec pause in bottom*
-Push press + jerk behind neck + jerk- 4 sets; 5 sec pause in split*
-Jerk dip squat - 4 x3*
-Jump squat- 25% (of back squat) x 3 x 3

-Week 1 Oly training
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 111
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133
-Jerk dip squat- 5 x 3- 243, 243, 220, 220, 220
-Jump squat- 25% (of back squat)- x 3 x 3- 72


+

-2 sets, AFAP- 50 GHD sit ups, 50 back ext.; rest 2 min- 2:16, 2:43

Thursday- 09/08/11- Week 3

-Clean segment pull (1", knee, hip, finish) + clean pull- (1+1) x 4 sets
-Clean & Jerk- 70% x 3+1 x 5
-Snatch balance- 5 x 3

+

-3 sets- perform Max strict CTB pull ups, then without coming off bar perform Max kipping/butterfly pull ups; rest 3 min
-3 attempts- Max L-sit hold, rest 2 min
-Mobility

Wednesday- 09/07/11- Week 3

-Power clean + Front squat + Clean + Jerk- 5 sets; 3 sec pause in split- 89#
-Hang snatch high pull, flat-footed- 4 x 4- 67#
-Front squat- 78% x 4 x 8- 127#

+

-3 sets- athlete will have 1 min to perform 100 double unders, for each rep under 100 completed, athlete must perform that many Murray's cross drills with PVC immediately after the min is over; rest 1min after DU's are complete or all drills are complete- got 100 in 1 min or less on all sets
-3 sets- Max UB hollow rocks (focus on quality reps, stop when you lose hollow), 15 reverse hyper; rest 1 min- got super humbled tonight by GH raises, it was my first time doing these and wow they killed me, also got a good attitude check tonight by a fellow athlete- I gotta work on being patient and positive, especially when coaching my wife!  I am super blessed to have people around me that show me my weaknesses and help me improve on them.

Tuesday- 09/06/11- Week 3

-Snatch segment pull (1", knee, hip, finish) + snatch pull- (1+1) x 4 sets- 95#, did 3(1+1) each set
-Snatch- 70% x 3 x 5- 67#
-Snatch push press + OHS-  3+1 x 5 sets- did 1 set of this w/ 67#, stopped after that.  Pressing from behind the neck immediately made my shoulders and neck feel tight even with the light weight so decided to be smart and stop.
  -Finally got back in the gym for the first time since last Thursday! Felt good but a little rusty with the snatches, but super happy to get back into some Oly stuff even though still have to take it light this week. 

+

-Max HSPU (games standards) x 3 sets; rest 3 min- i did max consecutive push ups instead- 52, 36, 32
-3 sets- Max T2B in 1 min, 20 supermans; rest 2 min- 36/UB, 28/UB, 22/UB
-Mobility- done

Monday- 09/05/11- Week 3

-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split
-Jerk dip squat- 5 x 3
-Jump squat- 25% (of back squat) x 3 x 3

+
-No accessory work today, enjoy Labor Day
-Mobility

09/03/11- Week 2 Max Day

-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause Back Squat- 3 x 3
-Back Squat- 80% (of Pause BS wt) x 5 x 3
-SLDL- 4 x 5

Thursday- 09/01/11- Week 2

-Clean segment pull (1", knee, hip, finish) + clean pull- 2(1+1) x 4 sets
-Clean & Jerk- 65% x 3+1 x 5
-Snatch Balance- 5 x 3

+

-GHD sit ups- 3 x 35 AFAP; rest 1:30
-Mobility

Thursday- 08/31/11- Week 2

Doc says I can get back to lifting next week, but nothing heavy overhead.  If everything goes good, I will be back to full on training the week after next.

-Power clean + Front squat + Clean + Jerk x 5 sets; 3 sec pause in split
-Hang snatch high-pull flat footed- 4 x 4
-Front squat - 77% x  4 x 6
   -did 200m row sprints x 3 sets; rest 2 min- 35.0, 35.3, 36.2

+

-Max ring dips x 3 sets; rest 3 min- If get less than 20 dips, upon failure of last dip immediately perform max clapping push ups until failure, minimum 10 dips for women- 26, 17, 12
-Reverse hyper- 3 x 15; rest 1 min- all UB with 95#

Tuesday- 08/30/11- Week 2

-Snatch segment pull (1", knee, hip, finish) + snatch pull- 2(1+1)- 4 sets
-Snatch- 65% x 3 x 5
-Snatch push press + OHS- 3+1 x 5 sets
   -did bottom to bottom tabata squats, ouch

+
-Max 15' rope climbs in 2 min x 3 sets; rest 3 min (focus on efficient form)- 7, 5, 4
-Max Hollow hold for time x 3 sets; rest 1 min- :48, :32, :28
-Mobility- done

Monday- 08/29/11- Week 2

-Power Snatch + OHS + Snatch- 5 sets; 2 sec pause in bottom-
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split-
-Jerk dip squat- 5x3-
-Jump squat- 25% (of back squat) x 3 x 3-
   -did 10 sets of 100m row sprint, 2 min rest- times were between 16.8-17.3, I will be very glad when I get healed up and back to real training

+
-3 attempts Max consecutive double unders; rest 1 min- 133. 9, 72
-3 sets- Max reps T2B, 25 back ext; rest 1 min- 32, 20, 18
-Mobility- done

Saturday- 08/27/11- Week 1 Max Day

-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause Back Squat- 3x3
-Back Squat- 75% (of Pause Back Squat wt) x 5 x 3
-SLDL (Stiff Legged Dead Lift)- 4 x 5
   - just did 10 min Z1 row and mobility due to injury 

Thursday- 08/25/11- Week 1- 27th birthday, getting old yall

- Clean segment pull (1", knee, hip, finish)  + clean pull- 3(1+1) x 4 sets- 133, 155, 177, 198
- Clean & Jerk- 60% x 3+1 x 5- 133
- Snatch Balance- 5 x 3- 110, 110, 133, 133, 133- shoulders and neck locked up on these bad, went to Dr. Hicks after todays training because I couldnt turn my head very far to the right or look down.  He is thinking it is a bulging disk.  With aggressive treatment he thinks 8-10 days to get me back to 90-100%.  No overhead lifting until at least Monday.

+

- L-sit hold- 3 x Max time; rest 2 min- :47, :33, :30
- Reverse Hyper- 3 x 15; rest 2 min- 95 on all sets

Wednesday- 08/24/11- Week 1

-Power clean + Front squat + Clean + Jerk- 5 sets; 3 sec pause in split- 135,135,135,155,155
-Hang snatch high pull, flat footed- 4 x 4- 89 on all sets
-Front squat- 75% x 4 x 4- 185, fast

+

-Row 20 sec @  100% x 3; rest 3 min- 120, 119, 119
-Row 5 min @ Z1- done
-Mobility- done, everything is feeling good today except shoulders are tight and knotted up

Tuesday- 08/23/11- Week 1

-Snatch segment pull (1", knee, hip, finish) + snatch pull- 3(1+1) x 4 sets- 95, 133, 133, 133
-Snatch- 60% x 3 x 5- 87#- starting position is much better, bar path also improving, need to get a little more stable at the bottom of the squat
-Snatch push press + OHS- 3+1 x 5 sets- 133, 133, 133, 155, 155

+

-Wall walks x 3 x 10 AFAP- rest 1 min- ended up doing 2 sets instead of 3, forgot how hard these are, shoulders are smoked
-Hollow rocks x 3 x 30- rest 1 min- also 2 sets on these, dont worry Mr. Paoli, I may suck at these now but I will get 100 UB in no time!

Monday- 08/22/11- Week 1 Oly Cycle

Again, this is week 1 of the Classic Lift Position/Technique Cycle from Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches.  He describes this cycle as such- "This program emphasizes classic lift performance technique by focusing on positions and movement drills.  Most exercises do not have weights prescribed because it will be necessary to adjust weights appropriately for each lifter.  Loading will be increased by feel weeks 1-3 and 5-7.  When selecting weights, the lifter should choose them in the first weeks of these blocks with the knowledge that they will need to increase for 2 more weeks; in other words, the weights the first week should not be maximal efforts for the given sets and reps.  By the final weeks of the blocks, the lifter should be aiming to use the heaviest possible weights with proper execution."
-Note: The Oly work will appear as it is written in the book, rests will be as needed.  I am adding in accessory gymnastics work, core strengthening, met cons, etc. on my own to supplement this training.

-Power Snatch + OHS + Snatch- 5 sets; 2 sec pause in bottom- 95, 110, 121, 121, 121
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 110 on all sets
-Jerk dip squat- 5x3- 133, 155, 199, 220, 242
-Jump squat- 25% (of back squat) x 3 x 3- 72 on all sets

+

-Strict Pull Ups x 3 x Max; rest 3 min- 15, 12, 13
-3 sets- 20 GHD sit ups, 20 back ext; rest 1 min- all UB
-Mobility- done

Saturday 08/20/11- Week 0

Ended up just doing some mobility and a short, easy row.  Shoulder and neck are knotted up pretty good after DT training and I want to be fresh for Monday.  Looking forward to officially starting this Oly Cycle!  Also, got signed up for the Oly Cert at CF Bartlett Nov. 12-13.

Thursday- 08/18/11- Week 0 Prep

-Clean segment pull (1", knee, hip, finish) + clean pull- 3(1+1)x 2 sets
- Clean & Jerk x 3+1 x 2
- Snatch Balance- 2 x 3
   - check

+

- Tabata T2B- highest was 17, lowest was 8
- Row 5 min @ Z1- done
- Mobility- done