A. 355
B. 1 pd, 1.5 pd, 2 pd
C. KBS - 12,12,11,12,11
Burpees - 9, 9, 10, 8, 9
Calories (stationary bike) - 11, 11, 10, 9, 10
Very sore but should make it through the rows later.

Yesterday

A. 225, 245, 275, 295
B. 155, 175F@9, 175
C1. 15,12,9,9,9
C2. UB,UB,UB,9/6,9/6
Not feeling very strong.

Daily report

• Mind: Finals suck. Lots of studying but doing best to keep diet in check. Made salmon earlier with rice and broccoli.
• Body: Very, very sore esp lower body.
• Spirit: Finishing Kant in class today. Moving stuff.
• M/F/S: 4/6/8 :-(

Friday sat

Max incline press
165
Max squat clean
255 265(F@squat)
Max dead
365 (yikes)

12.5 (thrusters/c2b pullups)
95 reps (ick)

Sat morning
20min AMRAP
20 kbs 1.5pd
20 hr push ups
40 du
10 rounds + 1

DR
Shit diet last night.
Sore
M/f/s: 676

ohs/snatch

build to max ohs -- #245 (maybe had one more left... could have gotten 255)

+

amrap 10 min

25 snatch 75#

25 snatch 115#

25 snatch 155#

25 snatch 195#

for reps: 61 (shoulder pain started at 115... lost it at first couple reps of 155)

Daily report

• mind: good diet.
• body: sore. ready for a rest day.
• spirit: kant class was excellent today.
• m/f/s: 3/4/4
• “Rules for Happiness:
  something to do,
  someone to love, 
  something to hope for.” 
  ― Immanuel Kant

Row 5k
For time: 18:05
rest 10 minutes

AMRAP double unders in 10 min
kicker: unbroken sets of 25 reps
for reps: 625

Report

• Mind: Didn't eat much until later in the evening. Okay, but should eat earlier... Watch caffeine intake.
• Body: Sore.
• Spirit: "The important thing is not to stop questioning.  Curiosity has its own reason for existing.  One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality.  It is enough if one tries merely to comprehend a little of this mystery every day.  Never lose holy curiosity." -- Albert Einstein.

Playing catch up here again and again I promise to keep updated. I keep notes... just don't always update. Diet has been very good.

Nov 13.
A. Power Clean - 2-3 x 5; rest 3 min
B. Clean Pulls - 2-3 x 5; rest 3 min
C. Clean - 2-3 x 5; rest 3 min
Notes: Didn't write down weights. Light session -- focus on technique.

Nov 14.
for time and reps:
Run 400 m @ 97%
rest 2 min
AMRAP in 8 minutes:
man makers - 30#/h
(from standing, db's to ground, push up on db handles, 1 arm row alt'ing in plank position - elbow REALLY high on each side, kick legs in, DL the DB's into a squat clean thruster = 1 rep)
Notes: 400m @ 10mph/10%ele on tredmill. Manmakers were terrible: 38.

Nov 15.
as many reps and rounds in 5 minutes:
30 squat clean and jerk - 155#/105#
30 bar facing burpees
Notes: 24 c&j ... didn't have it in me today.

Nov 17.
A. Power Snatch - 2-3 x 5; rest 2 min
B. Squat Snatch - 2-3 x 4; rest 3 min
C. OHS - 2-3 x 3; rest 4 min
Notes: PS-155 SS-185 (205F) OHS-185 ... good session overall.

Nov 18.
"300 FY"
Notes: On rower ... 212 calories. Ouch.

Nov 20.
A. back squat @ 30X1; 6,4,6,4; rest 3 min
B1. paused push press @ 12X2; 3-5 x 5; rest 20 sec
B2. 20 unbroken chin ups x 5; rest 3 min
C. AD sprints - 20 sec all out; rest 2:40 x 4

OPT NOTES: - wave load on back squat so 2nd 6,4 is higher than 1st in loads; ensure 2 one thousands overhead for push press; go hot on AD
Notes: A. 225, 245, 235, 255; B1-155, 155, 165, 165, 175, 185; AD sprints on shitty enduro-bike

Nov 21.
5 sets @ incremental effort/set - 85-100%:
10 TnG PC
10 burpee box jumps - 24"
Row 350 m
(rest 5 min b/t sets)
155, 165, 175, 185, 195
Notes: Didn't time...good efforts

Nov 22.
for time:
15 thrusters - 95#
50 Double Unders
12 thrusters - 95#
50 Double Unders
9 thrusters - 95#
50 Double Unders
6 thrusters - 95#
50 Double Unders
3 thrusters - 95#
Notes: 5:12 ... fun.

Nov 24.
A1. Snatch Pulls - 120% max snatch; 2 reps; rest 10 sec
A2. Power Snatch - catch close to parallel; 2 reps; rest 2 min x 5 - add to A2 per set
B. 5-10-15-20-15-10-5-10-15-20-15-10-5 unbroken 2pd KBS for time
Notes: A1. 245 A2. 135-175 B. Done 2 days later ... ~10 min.

Nov 25.
A. squat clean - build to a tough double fast - short rests
+
for time:
Row 250 m
15 hang squat clean - 115#
15 COVP pull ups
Row 250 m
12 hang squat clean - 115#
15 COVP pull ups
Row 250 m
9 hang squat clean - 115#
15 COVP pull ups
Row 250 m
Notes: Built to 225. Didn't time WOD but ~12 min

Nov 27.
A1. standing press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20"
Notes: A1-175PR A2-65# ... 10 rounds = a little less than 10 min. after set 6 started to burn. mostly butterfly PU.

Nov 28.
A. Front squat; build to a max fast
+
"Karen"
150 wall balls for time
Notes: 245 (shitty) ... Karen was awful. Something like 8 min. No carbs for past 3 days.

Nov 30.
A. 30 muscle ups for time
B. 50 strict hspu for time
+
Row 2k for time
Notes: A. 1 rep every 20 seconds to 10 min. B. ~6 min Row: 6:55.5 (nice.)

Dec 1
A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15 power snatch 75#
30 double unders
Notes: back-295; front-255; 10 min-8 rounds

Dec 3
A. Power snatch; build to a max fast
B. Squat snatch; build to a max fast
C. Close grip bench press; build to a max fast
+
21-15-9
Squat clean 135/95
Ring dips
Notes: 175; 185 (205F); 205 ... WOD was slow. ~8 min @ 75% intensity. Many breaks.

Report:

• Mind: Diet is good. Classes have been okay. CONSISTENCY.
• Body: A little sore today, otherwise good.
• Spirit: Kant.
• m/f/s: 6/5/4