Sunday, October 26, 2014

Rest Day: 10/26/2014

Notes: Lower back is a little sore, but I learned a great teres major/minor/lat stretch from an ATC and will incorporate it going forward.

Training: 10/25/2014

(video to come)

Training:
30 Clean and Jerks For Time (135lbs.)
Time: 1:45

-rest 60min

50 OHS For Time (95lbs.)
Time: 1:47

Notes: Today we did Grace for Barbells for Boobs.  Knew I was doing Grace today, and even though I was a bit nervous, I slept well.  Came in and warmed up for 20 minutes before hitting it.  Grip was a little tired from yesterday, but I was able to do the first 15 reps unbroken.  I then hit set of 6 and then sets of 2.  Limiter was my ability to move the bar under fatigue.  Just couldn't put the moving parts together.  For my first Grace ever, I am very happy.  Heart rate came back down about 2 minutes later.

After about an hour, I worked up in weight with some pause snatches.  Found that in my starting position, my hips are not underneath my torso, preventing me from push off the ground effectively.  Once I fixed that, my pull felt great.  Moved into the OHS and I did the first 43 reps unbroken before putting the bar on my shoulders, taking a few breaths and then completing the workout.  This was a PR of 17 seconds from last May.  Happy with how this felt.

Training: 10/24/2014


Training:
A. Split Jerk: build to a max off blocks (315lbs.)
+
3 rounds for time:
Run 400m
21 KBS 53lbs
12 Pullups
Time: 7:38
+
20-30 min @Z1 - mixed


Notes: Pretty good day from the blocks. Was feeling a little tired today, but overall my body felt good. Built up quickly to 305lbs. off the blocks but had a sloppy recovery. Went back down and built back up to 315lbs.. Missed it twice but eeked out a lock out on the third attempt.  This was a comeback PR (10lbs. up from last time).  It didn't feel heavy in the front rack, I was just have some trouble pushing under the bar and get it back. I am think some work from behind the neck will build some confidence in this position.


Moved onto Helen. Haven't done this workout in 4 years and my previous best was 8:03 (weighing about 168lbs.). Round times were: 2:30, 5:02, and then finished at 7:38. Runs would need to get faster if I want to go quicker there.  Overall I was happy that I was able to push the pace even though I was hurting pretty good.  I think with some time, it will improve further.

Cooled down and workout some ankle mobilizations and was able to free up some joint space and get into deeper flexion.  Nice little break through there.

Rest Day: 10/23/2014

Notes: Still having some stomach burning issues that have been lingering since last Monday.  I am going to see my doc today.  

Update: Saw my general practitioner and she recommend that I take an acid blocker.  I think I might try some apple cider vinegar as my stomach acid might be low from psychological and physical stress from competing last weekend.

Training: 10/22/2014




Training:
A. Snatch: build to a max (210lbs., 235f)
B. Snatch Grip OH Split Squats: 2-3 x 6-8/leg @22X1, rest 90 sec b/t legs (75lbs. x 2 sets)
notes-moderate loads this week on this
+
AMRAP in 12 min:
2 Strict MUs
4 Strict pHSPUs
20 unbroken DU
Result: 6 rounds + 2 Muscle Ups

Notes: Felt good going into today's workout but the pull from the ground just felt a little off.  Built up with no misses and hit 210lbs.. Missed 220lbs. and went back down and built back up.  Thinking about pushing with my legs I was able to really get a better pull and I felt very confident.  Smashed 175, 205, and then jumped to 235lbs. where I made a solid attempt for my first try ever at 235lbs.. Happy with how the snatch felt today.  

Moved into the OH Split Squats.  Shoulders were good and warm from the snatches so these felt great.  A little unsure of how to move my hips.  Should I push back with a more vertical shin, or allow my knee to clear and head down more vertical?  I am thinking about doing the ladder of the two but it doesn't feel like my glutes are loaded.  I will have to feel this out a bit.  

Tester felt good though I know the pacing had to be deliberate because of localized fatigue.  No fails on muscle ups or HSPU.  HSPU felt great thinking about pushing with my shoulders out of the bottom and not just my triceps.  Maybe this will translate into the kipping HSPU?  Felt good after today's workout.

Training: 10/21/2014

Training:
10 min aerobic warmup
+
Row 8 min @HR155-165/rest 2 min x 8
+
10 min c/d

Results:
1. 1936m
2. 1935m
3. 1932m
4. 1908m
5. 1906m
6. 1913m
7. 1913m
8. 1907m

Notes: Quick Z1 session before betting into this workout due to time restrictions.  Felt great on the first 3 sets then keeping the pace at 2:05 became difficult.  Wasn't heart rate, wasn't even leg burn.  I think it was just CNS fatigue.  Overall I thought I put in a solid effort keeping my HR right at 160 and holding an average of 2:04-2:05 for each 8 min effort.  Not too bad today.

Training: 10/20/2014



Training:
A. KB Jump Squats 53lbs: 3 x 6; rest 4 sec b/t reps & 2 min b/t sets
notes-stand w/feet on 2 separate low boxes; max height
B. Back Squat: build to a heavy single
C. Pistols (sets 2&3 wtd if able): 3 x 4/leg @21X1, rest 75 sec b/t legs
notes-please film these from the side and front
D. Wide Stance Good Mornings: 3 x 10 @2020, rest 90 sec

Notes: Felt good going into training today.  The easy week prior had me feeling repaired.  Tried a new/old ankle mobility that really felt with deeper ankle flexion and I was feeling confident going into squats.  KB squats felt better this week.  Definitely using my legs more and not my lower back.  Back squats felt smooth today.  No back pain all the way up to my heavy single at 345lbs.. Cut it there because it was about 8/10 RPE and still solid technique.  Pistols were money today with the weightlifting shoes on.  No real issue with the paused reps.  Took the shoes off to see where I was at.  No change on the left but right below parallel with the right.  Good mornings had my hamstrings crying.  My hamstrings are going to be very sore this week.  Solid training session.

Monday, October 20, 2014

Rest Day: 10/19/2014

Notes: Feeling better today.  Happy with yesterday's progress.  Time to start my new cycle!

Training: 10/18/2014

Training:
45-60min Z1

Notes: Hit 20min of paddle boarding in the morning.  Hit golf balls for the first time in years after that.  Later in the afternoon I did some bar work working on my clean.  Feeling much better about the clean!!!!

Training: 10/17/2014



Training:
A. Power Clean: 7 Singles @ 70%; rest 75sec (tech work) Complete
+
8sets:
Run 100m
-rest 1min  or <130 bpm="" p="">-rest 3min
x 2
Complete

Notes: Power clean were terrible today.  Just completely dejected after today's workout.  Need to get back to basics and work on staying smooth and using the legs properly.  Running was ok. Lower back and calves were a little tight but overall it was ok.  Times were at 17sec for all sets.

Rest Day: 10/16/2014

Notes: lats are still sore from Sunday.

Wednesday, October 15, 2014

Training: 10/15/2014

(video to come)

A. KB Jump Squats 53lbs: 3 x 6; rest 4 sec b/t reps & 2 min b/t sets (16,24,24kg)
notes-stand w/feet on 2 separate low boxes; max height
B. Snatch: 6-8 singles @~70-85%, RAN (185lbs. x 8)
C. Snatch Grip Deadlift: 3 x 3,2,1 @5010, rest 4 min (225 x 4 x 2)
D. Push Jerk: 5 x 3; rest 2 min (225x5x3)

Notes: Still really sore from Sunday.  My left rhomboid/levator scap is just spasmed.  Lats and biceps are really sore as well.  Tried to warm up as best as I could.  I liked the KB jump squats though I noticed in the video I don't really drive with my legs off the ground.  Snatches were feeling good until I hit 185lbs. and missed it behind twice because I couldn't stablize in the catch.  I think the new shoes don't allow me to catch in my heels.  I changed shoes and found they were a bit better.  Need to continue to drop the hips a drive through the back half.  I could push with the legs off the floor a bit better too instead of using my hips and lower back.  This gets be behind the bar too soon.  Stuck with the no hook on the snatch grip deadlifts.  Hit 4 sets this week for a volume PR.  Definitely wasn't feeling light.  Biceps prevented bigger weights for push jerks.  Didn't know where to go here because I hadn't done these in a long time.  Hit 225 and that was challenging so stayed there and worked good form with tough weight.  5 sets and I was done.  Hopefully another day off will get the final soreness out of me.

Training: 10/14/2014

Training:
60 min @Z1: (6 rounds on a 10' timer)
1 min Single Unders
2/arm light/med TGUs
8-10 Kipping HSPU
2 min Row
1 No Ft Rope Climb
400m Run
AD the remainder of the 10'

Notes: Holy crap are my back and biceps sore.  I was in so much pain in the morning.  No problems with skipping rope and used 16kg for the TGU.  Found that using that post hand is important when bringing the hips up.  All HSPU were unbroken though my neck and upper back was sore.  Rowing was ok.  Legless rope climbs were rough on the ripped hands, biceps, and upper back.  Running felt ok.  Half way through this training session I started to loosen up a bit though my calves were definitely sore afterward.

Training: 10/13/2014


Training:
A. Power Clean: 5-7 singles, heavy if feeling good - otherwise just get some touches (235lbs.)
B. Back Squat: 5 x 2; rest 2-3 min - ~75%1RM, focus on speed out of the hole (315x2x2)
C. BB (yoke) Carry: 5 x 50'; rest 3 min (315,335,385,385,385)
notes-build in weight, heavier now (15-20 sec work)

Notes: Hands were ripped up from yesterday's pullups so didn't want to screw with the bar too much today.  Upper back and lats were very sore too. Pull felt off today and I felt I was getting into my toes and initiating extension with my ankles and not my hips.  Worked with 85% for 8 singles and focus on continuing to drive my hips down as I extended my legs.  This leg to a much easier catch and better bar path.  Back squats felt pretty good so I built up to 315 and hit two doubles here then called it.  That is the heaviest I have squatted in over 6 months.  Yoke carries were the heaviest yet working up to 385lbs. for 3 sets.  Overall pretty happy with today's training though I know the soreness from Sunday's workout is yet to hit.

Wodapalooza Qualifier 5



Notes: Had a good night's sleep.  Warmed up and noticed my lats and biceps were sore from yesterday.  I knew I was in for trouble.  Wasn't using my hips at all here, and that caused my form to turn to crap and my grip to suffer.  Ripped in my last few sets of C2B and then started getting destroyed on the bar muscle ups.  Very discouraged with this workout.  This should be something I do well with, but I am just not training it right now so it wasn't there today.  Need to get used to using gymnastics grip and involve much more hip drive.

Rest Day: 10/11/2014

Notes: I was going to hit the 5th wodapalooza qualifier workout today but my hands were in pain from the day before.  Pullups just felt tough so I decided to call is today and wait until tomorrow.

Wodapalooza Qualifier 6





Notes: Got a good night's sleep last night.  A bit anxious when I woke up but I got to the gym and started getting warm.  Couldn't do a pistol.  My ankles were just really tight from running the other day.  Finally was able to loosen them up to the point I could hit some decent reps and then got going.  The deadlifts felt very heavier.  OHS felt good and I was hitting them with little effort.  Box jumps weren't too bad, but the pistols were just slow and deliberate.  Started to slow on the deads after the round of 10 and the pistols slowed as well.  Just didn't have enough time.  Screwed up the last rep of the workout thinking I didn't have any time lift.  Pretty frustrated with the workout even though deep inside I knew that this wasn't going to be a good workout for me.

Rest Day: 10/9/2014

Notes: My calves are really sore from Tuesday.

Training: 10/8/2014



Training:
A. Snatch: 5 singles @~80%, RAN (195 x 5 reps)
B. Snatch Grip Deadlift: 3 x 3,2,22,2,2 @5010, rest 4 min (225lbs.)
C. DB External rotation: build to an 8RM/arm @3010 (30lbs.)
D. SB Leg Curls: 2 x 15-20 @3010, rest 75 sec (complete)

Notes: Calves were very sore from yesterdays running.  I was also quite tight.  Hit this workout after my class with a quick warm-up.  Also had new shoes (reebok lifter 2.0 plus).  They are a bit heavier and clunkier but they were too bad.  I was having issue with my catch position today and not being tight in the catch position.  The pull wasn't too bad too be honest.  Went with no hook grip on snatch grip deadlifts.  Hit an intensity PR at 225x3x2.  Also PR'd on the db external rotation though my elbow kept slipping off my leg due to sweat.  All good with leg curls.

Saturday, October 11, 2014

Training: 10/7/2014

Training:
Run 10 min easy
+
Run 100m @70%*/rest until HR<130 1="" 8="" br="" is="" longer="" min="" or="" whichever="" x=""> 3 min recovery
Run 100m @70%*/rest until HR<130 1="" 8="" br="" is="" longer="" min="" or="" whichever="" x=""> 3 min recovery
Run 100m @70%*/rest until HR<130 1="" 8="" br="" is="" longer="" min="" or="" whichever="" x=""> +
Run or AD 7 min very easy CD

Result: 17-18sec each set




Notes: Felt good on these and breathing felt amazing. Heart rate barely broke 155 BPM. Calves and hamstrings are definitely going to be sore tomorrow.

Tuesday, October 7, 2014

Training: 10/6/2014


Training:
A. Power Clean: complete ~12 singles @~85+%, rest as needed (245lbs. every 30sec)
B. Back Squat: 2 x 3 @80+%; rest 3 min (295lbs.)
C. BB Yoke Carry: 3x150'; rest 2min (315lbs.)

Notes: I had a second go at the wodapalooza workout yesterday, then spent the rest of the day at the beach relaxing.  Got a good night's sleep and my body felt good so I cut my volume down of my scheduled workout and got to the gym to train.  Warmed up pretty easily and got some really good work in.  Power clean felt very good today.  I was dropping my hips extending, and then getting right back under the bar.  No bumping out, and no floating.  All reps completed.  Increased the weight on the back squat from last week and hit two triples at 295lbs.  Heaviest I have gone since June and all reps were fast and controlled.  BB Yoke carry's felt good and core is feeling strong.  Got in, got out.  Great training session.

Training: 10/5/2014

(video to come)


Training:
Wodapalooza WODs 3/4
10min AMRAP:
21 Snatches (95lbs.)
21 Toes To Bar
15 Snatches (135lbs.)
15 Toes To Bar
9 Snatches (165lbs.)
9 Toes To Bar
6 Snatches (185lbs.)
6 Toes To Bar
3 Snatches (205lbs.)
AMRAP T2B
Completed 6 185lbs. + 6 Toes To Bar
into
7min AMRAP:
3-6-9-15-21
Cals on Rower
Burpees Over Rower
Completed 21 Cals + 18 Burpees

Notes: Knew I needed to redo the wodapalooza workout in order to stay in the runnings for the elite category.  I was feeling pretty good so I got into the gym before my olympic lifting class, got warm and hit it.  Warm-up felt much better today and I was much more confident moving the bar.  Also, the temperature dropped 20 degrees since I tested on Friday, so my heart rate was much lower.  Had a similar strategy as last time but I did the 135lb. snatches in sets of 3 and I was much quicker on my transitions adding weight to the bar.  I had a shot at 205lbs. but just barely missed it.  I was feeling much better going into the second workout and I pushed it right from the beginning.  Had 45sec for the last set of burpees and hit 18.  I was very happy with my performance and now I am still in the running for Wodapalooza elite category.

Training: 10/4/2014

Training:

35 min AD @Z1 - dismount every 4 min and do 8-10 Kipping HSPU & 1 No Ft Rope Climb
+
HICT Row 10 min @HR<155 10="" br="" damper="" spm="">--2 min rest--
HICT Row 10 min @HR<155 10="" br="" damper="" spm="">+
Oxidative Back Squats: 5 x 10 @2020, rest 40 sec b/t sets


Notes: Felt good with today's workout.  HSPU were all unbroken and legless rope climbs are getting easier.  Did the row with a couple of training partners so it went by pretty quickly.  Ox back squats weren't too bad today, though my quads were sore from yesterday's workout.

Training: 10/3/2014

(video to come)

Training:
Wodapalooza WODs 3/4
10min AMRAP:
21 Snatches (95lbs.)
21 Toes To Bar
15 Snatches (135lbs.)
15 Toes To Bar
9 Snatches (165lbs.)
9 Toes To Bar
6 Snatches (185lbs.)
6 Toes To Bar
3 Snatches (205lbs.)
AMRAP T2B
Completed 6 185lbs. + 6 Toes To Bar
into
7min AMRAP:
3-6-9-15-21
Cals on Rower
Burpees Over Rower
Completed 21 Cals + 6 Burpees

Notes: Felt pretty good going into this workout though my sleep from the night before was disturbed because my air conditioning broke.  Warmed up with mobility and some rowing built up to 205lbs. in the snatch and then got to work.  Knew I was in trouble when I was hurting after the 95lb. snatches.  Ran out of time and couldn't attempt 205lbs.  I was sucking wind on the first two sets of row and was forced to go slow to recover.  Finished strong but I knew I could do better with better pacing. 

Rest Day: 10/2/2014

Notes: Left hip capsule and illiacus is bothering me.

Thursday, October 2, 2014

Training: 10/1/2014


Training:
A. 5 sets:
2-3 Snatch Grip Deadlifts @5010 (205lbs.)
rest 30 sec
20 Russian KB Swings heavy (32kg)
rest 3 min
B1. DB External rotation: 2 x 6-8 @3010, rest 75 sec b/t arms (25lbs.)
B2. SB Leg Curls: 2 x 15-20 @3010, rest 75 sec (15/set)
+
HICT Row 20 min @HR<155 10="" b="" damper="" spm="">(complete)

Notes: I felt good going into today's training session.  To reaffirm the technique that I was working on yesterday in the snatch, I worked up to a tough triple.  I hit 185lbs. fairly easily (RPE 8/10).  My focus was to drop the hips much earlier right over the heals.  Still need to be patient though, as I can get into my toes a little early.  Keeping the bar coming back to me is a must as well.  Snatch grip deads were heavier than last week.  Felt it more in my lower lats this week.  Good groove on the KB Swings.  DB external rotations are continuing to improve and now I have a feel of how those should rotate.  SB leg curls smoked my hams.  All good on the row.

Training: 9/30/2014

Training:
15-20 min aerobic warmup - incl. some Kipping HSPU, Free HS, etc skill work
+
AMRAP in 7 min @max effort pace:
4 MUs
12 Wallballs
36 DUs
Result: 5 Rounds + 2 Muscle Ups
--5 min recovery--
AMRAP in 7 min @max effort pace:
15 cals AD
10 Burpees
Result: 5 rounds
--5 min recovery--
AMRAP in 7 min @max effort pace:
Run 150m
7 Power Snatches 95lbs
Result: 6 Rounds
+
10 min AD or Run cooldown @low Z1 pace

Notes: My left hip and my right anterior ankle were really sore/inflamed going into this workout.  I was a little scared, but as I warmed up, the pain subsided and I was able to do the movements in the workout without pain.  First AMRAP I focused on moving efficiently, but continuing to move forward.  After the second set of MU, I decided to break 2/2 and rest 5 seconds to make sure my triceps didn't burn out.  I hit the final complete set unbroken.  No fails on muscle ups.  Unbroken on double unders.  Smaller circles was the key.  Wall balls were a little sloppy but unbroken.  This workout was tough, but RPE was 7/10.  Second workout was tougher.  Tried to hold 90% for the first 6 minutes and then go after it on the final minute.  Had 30seconds to finish the final 10 burpees and was able to hit it with 3 seconds to spare.  This workout left me on my back.  Really didn't recover after the second workout.  I hit the run and then the power snatches and was in pain there after.  On the bright side, I started feeling much better moving the bar as I let my hips drop much earlier leading to better trajectory and height.  They were all unbroken and in the past, I would have definitely broke those up.  Overall I am very pleased with today's efforts.  

Training: 9/29/2014


AM Training:
A. Power Clean: complete ~20 singles @~85%, rest as needed (235lbs.)
B. Back Squat: 5 x 4 @75-80%; rest 3 min (285lbs.x5sets)
C. Back Squat Negatives: 2-3 x 1 @80A0, rest 4-5 min
notes-use spotters or else leave the bar on the pins in the cage. Build if you can control the whole 8 sec descent. (315x3)

Notes: Felt good going into today's training and had a great night's sleep last night.  Kept the bar coming back to me on the power cleans which definitely helped my turnover.  I think I need to drop the hips more over my heels instead of behind my heels as I am not getting as much pop as I think I can.  Either way I was happy that hitting 20 singles was an RPE of 8/10 and my body felt good after (no lock ups etc.).  Back squats felt heavy building up, but it tested well as 285lbs. so I went after it.  Speed was good, though I had a little pain in my front right hip.  I can tell I am getting stronger already in the squat.  I am excited by this premise because I know my numbers in other areas will increase as this number get back up.  Back squat negatives went better than last week.  I used the same weight, but I had better control at my sticking point.  

PM Training:
A. BB (yoke) Carry: 5 x 150' (should take 30-40 sec); rest 2 min
notes-build in weight some today, but not maximal (295lbs. for all sets)
B. Oxidative Back Squats: 3 series x 4 x 10 @2020, rest 40 sec b/t sets; 7 min b/t series - same wt. as last wk (12 total sets today) (110lbs. complete)

Notes: Warmed up easily for the second workout.  Yoke carries felt good with the pad on my neck and there was the same or less effort than last week.  Ox squats were rough, but my lower back was nearly as blown up as last week.  Quads were rocked, but my body is starting to adapt.  My ankles were sore after in the front.

Rest Day: 9/28/2014

Notes: Feeling good after yesterday's workout.

Training: 9/26/2014

(video to come)

Training:
Wodapalooza Qualifier:
Wod #1 + Wod #2
11min countdown clock:
4RM Shoulder to Overhead in 2min
+
9min AMRAP:
Unbroken Complex:
3 Power Cleans
3 Hang Cleans
3 Thrusters
(135lbs.)
30 Double Unders

Notes: I was very pleased with the shoulder to overhead, and I think there is more there, and I think I will be hitting bigger numbers in the not so distant future now that we are getting back into squatting again.  Warmed up with a 1k row and a good amount of shoulder mobility.  I was feeling very stacked under the bar and had a good mindset of driving myself down even though it felt heavy.  I had no fear.  Moved onto the tester, and because I didn't have any numbers to go off of, I just kept a consistent pace throughout and tried to keep the effort at 90%.  Moving from the hang cleans to the thrusters was rough.  I am happy that I did all of my double unders unbroken.  Wish I had know to go for a number because in the back of my mind I think I could have gotten back to the jump rope.  This was one of the more painful workouts I have done.  I happy with my strength, mobility, and gas tank right now.  And it will only get better from here given that I haven't back squatted in about 4 months!


Training: 9/27/2014

Training:
35 min Row @Z1 - dismount every 5 min and do 8-10 Kipping HSPU & 1 No Ft Rope Climb (complete)
+
35 min AD @Z1 - dismount every 5 min and do a 30-40 sec BB Yoke Carry (complete with 275lbs.)
+
Oxidative Back Squats: 5 x 10 @2020, rest 40 sec b/t sets (110lbs., complete)
+
Mobility work (hip and calves)

Notes: Got into the gym and got right to work.  HSPU felt good and were unbroken. Started to get into a good rhythm on these.  I used a pad for the bb carry, so it was a lot more comfortable and a lot less stress on my shoulders.  Ox squats were too bad today.  Got through them with a RPE of 8/10.  Hit some mobility after to loosen back up.  Feeling good after some tough testers yesterday.

Monday, September 29, 2014

Rest Day: 9/25/2014

Notes: my legs are still sore from monday!

Training: 9/24/2014

Training:
A. 5 sets:
3-4 Snatch Grip Deadlifts @5010 (185lbs.)
rest 30 sec
17 Russian KB Swings heavy (32kg)
rest 3 min
B1. DB External rotation: 3 x 6-8 @3010, rest 75 sec b/t arms (20,20,25)
B2. GHD Raises: 3 x 12-15 @3010, rest 75 sec (sb leg curls)
+
30 min Z1 - can be done as a pm session also if you'd rather

Notes: Legs were more sore today than Tuesday.  Man they are sore!  Went heavier than last week, but didn't push too hard here as I know my grip was the limiter (no hookgrip on the deadlifts).  KB Swings were unbroken but were tougher than last week. DB external rotations were good. Heavier on the last set.  Did SB leg curls instead of GH raises to hit the hammies properly.

Training: 9/23/2014

Training:
15-20 min aerobic warmup
+
AMRAP in 7 min @80%: (HR ~165 max on all of these)
Versa-Climber 40 steps
10 T2B
30 DUs
Result: 3 rounds + 6 T2B
--4 min recovery--
AMRAP in 7 min @80%:
Row 250m
10 Push Press 115lbs
10 Box Jumps (step down) 24"
Result: 3 rounds
--4 min recovery--
AMRAP in 7 min @80%:
50m Farmer's Walk 2p/h
5 Wall Walks
15 cals AD
Result:2 rounnds + Farmer's Walk + 5 Wall Walks
--4 min recovery--
AMRAP in 5 min @80%:
Run 100m
10 Pullups
10 Wallballs
then, 2 min amrap Muscle Ups
Result: 2 rounds and 14 muscle ups
--4 min recovery--
AMRAP in 5 min @80%:
Row 250m
10 Push Press 115lbs
10 Box Jumps (step down) 24"
then, 2 min amrap Power Snatch 135lbs
Result: 2 Rounds + 15 Power Snatches
+
(it's 5 x 7' intervals. The last two are 5 min amrap of the triplet, right into 2 min amrap of the single exercise for a 7 min total work period)
+
Finish with 10 min AD at easy pace cooldown

Notes: Felt good going into this workout though my quads were rediculously sore from Monday's squatting sessions (some of the worst soreness I have had in a year).  Hit this in the afternoon after eating and taking a nap.  Warm up included 16minutes of moderate aerobic work and then a little mobility.  Definitely needed to hit the lats more as the first AMRAP tweaked my teres minor.  My versa climber is broken so I decided to walk up the stairs (skipping steps) with 2 20lb. DBs in the OH position.  T2B were unbroken, as were double unders.  Not too bad on the first amrap.  Second was a little more rough as the power output was higher and my quads were screaming.  Farmer's carry was pretty easy, and if not for my tweaked lat and a narrow gap for my feet on the wall, the wall walks were fine.  Airdyne was moderate.  Pullups felt good, though I could have used my hips more efficiently.  Wall balls started burning after the second round.  I was definitely happy with my ability to string together 3 muscle ups at a time after hitting multiple round of pullups.  No fails, and I think I could have done more with time.  Last AMRAP was rough also.  The power snatches in the end were tough, but I happy that I was able to keep cranking away and the technique stayed pretty sound.  Overall this was a tough workout, especially with my legs crushed from squatting.  Slowly starting to improve with higher power output and longer workouts.