Past Week

Well, here it goes:

July-7
A1
Back Squat4x8 - build
+
2x8 @ 90% tough

Result - 225 / 275 / 315 / 345 - 90% = 310#

Well this wasn't exactly what I wanted to it, however I believe the DB Split Squats played a MAJOR role in the amount of weight I could move in this part.
A2
DB Bulgarian Split Squat
4x8 each leg @ build

Result - 45# across

Hardest part was the fact that I haven't done these in quite some time. In fact, the last time I did these was when you and I were training together in 2011. 

B
Strict T2B - accumulate 25
+
Prone plank - accumulate 240s
+Arch-to-Hollow Roll - accumulate 30 each way

Ran out of time before I had to teach class.

July-8
A
Muscleup skill
+
Muscleup EMOM

Hands were pretty beat up from the Noah Ohlsen trial run, so I decided to skip the muscle-up work. I'll include the video on the 100 rounds prep:

 
BSingle Response Plyos
Ankle hops - 3x1.1.1.1
+
squat Jump - 3x1.1
+
tuck jump - 3x1.1
+
Box split squat jump - 3x1.1 each
+
Box Jump - 3x1.1 @ 30" - treat as max height
+
Depth jump - 3x1.1 @ 20"
+
4x25m sprint w/ 2 min rest

This was different. I'm used to the multiple response back in the day, so single response was quite a bit different, however, I do believe that this is a lot better for my joints than the multiple response.

C
[Power Clean + Hang Squat Clean] x 8 @ 245# - 1 complex every 90s

Wasn't too excited about this, mostly because of my hands and I just feel pretty weak, overall. I should've filmed a few rounds. Oh well. Power felt low, strength felt poor, but mechanics actually felt pretty good.

July-11
Training w/ Coaches in FL

A
Back Squat - 8x3 - build to tough

Result - 315 / 335 / 355 / 375 / 395 / 405 / 405 / 405

Stayed with 405# because it felt remarkably heavy. I thought that it would feel lighter as I continued working through the sets, but it kept feeling heavier with each set.

B
5 rounds for time
5 Clean + Jerk @ 155#
10 C2B (Scaled to jumping C2B w/ a 2 count eccentric)

Result - 8:30

So I believe a few things factored in to why I performed and why I felt the way I did today: 1) I had been up since 2am in order to make it to my flight on time; 2) as soon as I landed, I immediately began coaching for 6 hours before getting the opportunity to train; and 3) hand sensitivity...I have pussy hands now. 

July-12
Training w/ Coaches in FL

A
Deadlift - 10, 8, 6, 4, 2 - build to tough 2

Result - 418 / 462 / 484 / 506x @ 1 / 506x @ 2

Easily THE most frustrating training day. I consider deadlift to kind of be my thing, and I couldn't even pull 506# for a double...irritating. The numbers are odd because I used kilogram plates.

B
4 rounds for time
12 Wallball @ 20#
12 Russian Swings @ 70#
12 Box Jumps @ 24"
12 Deadlift @ 205#

11:00 timecap

Result - DNF (didn't make timecap)

Just felt really exhausted going into this WOD/performing it. Definitely felt the effects from the minimal sleep the day prior.

July-13
Training w/ Coaches in FL

A
Get as far as possible
100 rounds
1 muscle-up
2 squat snatch @ 155#
3 burpees

Result - 4 rounds even...big rip in the middle of my hand

No words. Just disappointed.

B
30 min EN1 AssBike

July-14
travel back from FL

July-15
A
Wide Stance Back Squat
10 min EMOM
2 reps @ 60%

Result - 275# across

Aggravated my adductor magnus something terrible on the last set. Fucker burns and has made it very difficult to demo movements, let alone walk.

July-16
5 mile walk with the family

Tried to work through the ouch today. I think it may help a little bit and I'll feel better tomorrow.