1-29-13 till 2-4-13

Its been a really long time since I posted, so this is all of my stuff from Jan 29th until today (Feb 4th 2013).  Gotta get used to blogging again.

Side note - Trying out some nutrition changes, I'll make note of it as I think it is important.  Basically I am upping my caloric intake (by a pretty good bit) and protein intake (also by a pretty good bit).  If you follow me around on a given day, I don't eat enough because I am so wrapped up with school and junk, but I am trying to figure out the easiest way to keep up the intake because my output is getting pretty high.

1-29-2013
3 sets not for time
8-10 Butterfly CTB Pull Ups (focus on speed and efficiency)
15-20 GH Sit Ups
6-8 Pistols/leg
Complete 
+
5 sets of:
Clean & Jerk x 1 (no more than 95%)
225 / 245 / 265 / 275 / 285
Rest 30 sec
Weighted Pull Up x 3 reps
All completed at 53lbs
Rest 90 sec
+
20 min on the minute
1^st- 4 Squat Clean to Thruster TnG @ 135-155/95-105lbs
2^nd- 4 Muscle Ups
Complete - muscle ups are finally getting better .... finally 

1-30-2013
3 sets not for time
Bridge Ups x 3 (10 sec each)
Hang to Inverted to Hang x 3-4
KB Snatch x 8-10 heavy, good Tech
Complete
+
For time:
20 Unbroken Pull Ups
Row 500m
20 Unbroken Pull Ups
Row 500m
20 Unbroken Pull Ups
Time: 6:15 (Felt awesome, my elbow didn't bother me)
rest 4 min
for time:
50 Burpees over Box Jump, 24/20”
Time 6:45 (Made up for that feeling awesome thing)
rest 4 min
3 rounds for time
20 Push Press, 95/65lbs
20 GH Sit Ups
Time 4:35 (GH situps make me dizzy)

2-1-2013 MORNING
2 sets of:
3 x Bridge Ups (10sec)
4-5 Sotts Press, 45/30lbs
8-10 Reverse Hyper w/ 40-50% of Back Squat 1RM
4-5 High Box Jumps, step down (about 85% of max height)
Complete 
+
5 sets of:
Snatch x 1
155lbs / 175lbs / 185lbs / 205lbs / 225lbs
Rest 2 min
5 sets of:
Clean & Jerk x 1
225lbs / 245lbs / 265lbs / 275lbs/ 285lbs
Rest 2 min
+
4 sets for times:
Front Rack Walking Lunges x 2/leg (205-225/135-155)
Front Squat x 2 (205-225/135-155)
23 Pull Ups
I can't remember the times for all of these, I think my first three sets were around 1:30, then I broke 2 minutes on the last one.
rest 3 min
+
10 min AMRAP
Double Unders
502 double unders 

2-1-13 EVENING - Had to do both on Friday because I had a funeral on Saturday morning.  I was hurting on Saturday, but I got it all in
5 min AMRAP
7 Dead Lift, 245/165#
3 Parallette HSPU- note depth
Complete - 3 rounds and 7 deadlifts (really held back by parallettes)
rest 5 min
7 min AMRAP
Run 400m
50 Wall Ball, 30/20#
AMRAP Burpees in remaining time
Complete - with 25 burpees
rest 5 min
9 min AMRAP
15 KB Swings, 70/53#
12 HR Push Ups
9 Toes to Bar
6 Box Jumps, 30/24”
3 rounds even

2-4-13
Monday-
Mobility For Hips and/or Shoulders for Snatch
+
One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
Complete
+
Build to a heavy Snatch (no failed reps)
Complete - built up to 205lbs, working on retooling my techique, feels like its getting better
+
Build to a heavy Clean (no failed reps)
Complete - 285lbs
+
For time:
5 Ground to Over Head, 225/155lbs
10 Ground to Over Head, 195/135lbs
15 Ground to Over Head, 145/95lbs
20 Ground to Over Head, 95/65lbs
Time - 9:45 
+
3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
Complete @ 295lbs
+
3 sets of 135lb Close Grip Bench Press with Chains (50lbs) of 10 reps (high speed, dynamic movement) 
Complete 
+
3 sets of 135lb RegularGrip Bench Press with Chains (50lbs) of 10 reps (high speed, dynamic movement) 
Complete