A. 1 1/4 front squats 5,3,1; rest 3min
B. EMOM - 1 complex for 14 min; hang power clean X 1/thruster X 1/hang squat clean thruster X 1
C. 150 wall balls for time
A. 225,245,275...felt strong definitely had more on all sets
B. 135(min 1-4), 145(min 5-9), 155(min 10-13), 16(min 14)....very happy here. kept hook grip, was able to squat clean while bar in palm of hand, never done that before. not big weight, but huge step taken today
C. 6:55.....FU! Man I hate when you program this b!tch. Had to really mentally get up for this. This was a :12 PR though and I couldn't be happier. Considering the lack of doing this movement and the time of year, I am much farther ahead this year compared to last at this point. ONWARD!
10/23/12
10/21/12 - Training
A. Split Jerk 5,5,5,3,3,3 rest 2min
B. Jerk recoveries 3,3,3,3 rest 2min
C. Squat Clean and jerk technique work; accumulate 30 PERFECT reps @75% 1rm - not for time
A. 135,155,175,195,215,235....did not use blocks, weights are lower than usuallu wanted to practice lower to shoulder in good rack position. It worked, good work here.
B. 135,175,215,235.....power jerk recoveries, i know this should heavier, first time working move, felt good though
C. Completed @ 210.........All cleans were solid
B. Jerk recoveries 3,3,3,3 rest 2min
C. Squat Clean and jerk technique work; accumulate 30 PERFECT reps @75% 1rm - not for time
A. 135,155,175,195,215,235....did not use blocks, weights are lower than usuallu wanted to practice lower to shoulder in good rack position. It worked, good work here.
B. 135,175,215,235.....power jerk recoveries, i know this should heavier, first time working move, felt good though
C. Completed @ 210.........All cleans were solid
10/20/12 - Testing
A. Squat clean; build to a max
+
8 min amrap
Run 100m
5 squat snatch 135#
3 burpee muscle ups
A. 285....best is 295.....failed at 300. Video on phone, will email.
Tester
4rds + 5 snatch......Felt good, breathing good. All over the place on snatch though. Not use to TnG for speed reps. I guess should be expected.
+
8 min amrap
Run 100m
5 squat snatch 135#
3 burpee muscle ups
A. 285....best is 295.....failed at 300. Video on phone, will email.
Tester
4rds + 5 snatch......Felt good, breathing good. All over the place on snatch though. Not use to TnG for speed reps. I guess should be expected.
10/18/12 - Training
10 min amrap @ 80%
run 200m
10 kbs 1.5 pood
10 walking lunges
rest 5 min
10 min amrap @ 80%
run 200m
row 200m
1st - 6rds
2nd - 5rds + 50mrun
Felt really good today. Same pace throughout.
run 200m
10 kbs 1.5 pood
10 walking lunges
rest 5 min
10 min amrap @ 80%
run 200m
row 200m
1st - 6rds
2nd - 5rds + 50mrun
Felt really good today. Same pace throughout.
10/22/12
10/17/2012 - Training
A. Deadlift 6,4,2; rest 3min
B. EMOM for 12min; 3 power clean @70% 1rm
+
2min amrap @100%
10 burpees
30 double unders
rest 4 nub
2min amrap @100%
10 chin ups
10 ring dips
rest 4 min
2min amrap @100%
10 T2B
10 box jumps 20''
A. 365,415,445.....sets of 6 and 4 not bad, set of tough was tougher than I thought it would be
B. 190, completed...again, doing all singles unless told TnG
http://www.youtube.com/watch?v=cn5bIS_h1ao
C. 3rds, 3rds+18 reps, 3rds+1rep.....T2B got tough, never happens, might want to work these in more
http://www.youtube.com/watch?v=D-E3V6o06GU
B. EMOM for 12min; 3 power clean @70% 1rm
+
2min amrap @100%
10 burpees
30 double unders
rest 4 nub
2min amrap @100%
10 chin ups
10 ring dips
rest 4 min
2min amrap @100%
10 T2B
10 box jumps 20''
A. 365,415,445.....sets of 6 and 4 not bad, set of tough was tougher than I thought it would be
B. 190, completed...again, doing all singles unless told TnG
http://www.youtube.com/watch?v=cn5bIS_h1ao
C. 3rds, 3rds+18 reps, 3rds+1rep.....T2B got tough, never happens, might want to work these in more
http://www.youtube.com/watch?v=D-E3V6o06GU
10/16/2012 - Training
A. Front Squat 3,2,1; rest 3min
B. EMOM for 15min; 3 squat clean @65% 1rm
C. Squat snatch gauntlet; 2 reps @115# on the minute add 10 pounds until failure
A. 305,320,335
B. 190, completed.....did all singles, going to do that unless you say TnG
C.
B. EMOM for 15min; 3 squat clean @65% 1rm
C. Squat snatch gauntlet; 2 reps @115# on the minute add 10 pounds until failure
A. 305,320,335
B. 190, completed.....did all singles, going to do that unless you say TnG
C.
10/14/2012 - OPTathlon
1RM Clean and Jerk - 275....dissappointed
Triple Jump - 25'8''....eh
Rows - 1:30.7, 1:32.5......pain, went a little faster than 2 weeks ago.
Circuit - 5rds + 19.....felt horrible, just tried to keep moving
Overhead shot toss - 39'...good here
3K Run - 12:31.....felt really good.
Triple Jump - 25'8''....eh
Rows - 1:30.7, 1:32.5......pain, went a little faster than 2 weeks ago.
Circuit - 5rds + 19.....felt horrible, just tried to keep moving
Overhead shot toss - 39'...good here
3K Run - 12:31.....felt really good.
10/13/2012 - Training & Prep
60 min flow/mobility work and z1
Traded off rowing for 5 min and stretching for 10. Got sweaty, got mobile, felt good.
Traded off rowing for 5 min and stretching for 10. Got sweaty, got mobile, felt good.
10/11/2012 - Training
Row 5 min z1
+
Row 500m @85%
Rest 2 min
x6
+
Row 5 min z1
Rowed about 1250 during both z1. Rows were:
1:43.8
1:42.4
1:42.8
1:44.2
1:44.4
1:44.7
Felt very controlled.
+
Row 500m @85%
Rest 2 min
x6
+
Row 5 min z1
Rowed about 1250 during both z1. Rows were:
1:43.8
1:42.4
1:42.8
1:44.2
1:44.4
1:44.7
Felt very controlled.
10/10/2012 - Training
5 min amrap @90%
3 squat clean 135#
3 ctb chin ups
3 burpees
9 kbs 2 pood
Rest 10 min
5 min airdyne @90%
1st - 4rds + 6reps
2nd - 96 cals
Both got my breathing really good. Not comfortable on swings nor the AD.
3 squat clean 135#
3 ctb chin ups
3 burpees
9 kbs 2 pood
Rest 10 min
5 min airdyne @90%
1st - 4rds + 6reps
2nd - 96 cals
Both got my breathing really good. Not comfortable on swings nor the AD.
10/09/2012 - Training & Testing
A. Clean and jerk tech work up to 75% 1rm for 20 min
B. Front squat 3, 2, 1, 1, 1; rest 3 min
+
Row sprint 15 seconds @100%
rest 1:45
x3
rest 5 min
x2
A. 220, felt good.
B. 275, 295, 315, 335, 350(PR)
Felt really strong on sprints. All got average 500 to 1:18-1:19
B. Front squat 3, 2, 1, 1, 1; rest 3 min
+
Row sprint 15 seconds @100%
rest 1:45
x3
rest 5 min
x2
A. 220, felt good.
B. 275, 295, 315, 335, 350(PR)
Felt really strong on sprints. All got average 500 to 1:18-1:19
10/8/12
10/06/12 - Testing
Amrap in 6 min:
Squat snatch 155#
Rest 10 min
Amrap in 6 min
Squat snatch 175#
155# - 30 reps
http://www.youtube.com/watch?v=fN0PnQO4mf4&feature=context-gau
175# - 20 reps
http://www.youtube.com/watch?v=fXzAtnbecA0&feature=g-upl
Not thrilled but ok with results. Probably could have pushed more on 155. When I have that much time to rest, I need to push harder, because I will definitely recover, learened that today. compared to my 30 @ 175 for time result, this is good.
I need to start practicing TnG. I been focused on hitting lifts and continuing to move. We need to start working on hanging on to the bar.
Squat snatch 155#
Rest 10 min
Amrap in 6 min
Squat snatch 175#
155# - 30 reps
http://www.youtube.com/watch?v=fN0PnQO4mf4&feature=context-gau
175# - 20 reps
http://www.youtube.com/watch?v=fXzAtnbecA0&feature=g-upl
Not thrilled but ok with results. Probably could have pushed more on 155. When I have that much time to rest, I need to push harder, because I will definitely recover, learened that today. compared to my 30 @ 175 for time result, this is good.
I need to start practicing TnG. I been focused on hitting lifts and continuing to move. We need to start working on hanging on to the bar.
10/04/12 - Training
Run 10 min z1
+
Run 800m @85%
rest 2 min
x6
+
Run 10 min z1
Warmed up really well. runs were 3:15, 3:10, 3:18, 3:21, 3:16, 3:12....happy with these.
+
Run 800m @85%
rest 2 min
x6
+
Run 10 min z1
Warmed up really well. runs were 3:15, 3:10, 3:18, 3:21, 3:16, 3:12....happy with these.
10/02/12 - Double Testing
A. Reverse shot toss practice
B. Clean and jerk; build to a max
+
Row 500m
Rest 90 seconds (feet in straps)
Row 500m
(score weight adjusted 1k)
A. Getting better, using 20lb KB
B. 270.....Disappointed, really wanted to build off my 280 from 2 weeks ago. Was pullling the bar well, but was just brain farting getting ym elbows through. Weird
1st 500m - 1:31.3
2nd 500m - 1:33.0......Everything went black last 200m. Was messed up bad for 25+ minutes. Happy with score though.
B. Clean and jerk; build to a max
+
Row 500m
Rest 90 seconds (feet in straps)
Row 500m
(score weight adjusted 1k)
A. Getting better, using 20lb KB
B. 270.....Disappointed, really wanted to build off my 280 from 2 weeks ago. Was pullling the bar well, but was just brain farting getting ym elbows through. Weird
1st 500m - 1:31.3
2nd 500m - 1:33.0......Everything went black last 200m. Was messed up bad for 25+ minutes. Happy with score though.
10/1/12
09/30/12 - Training & Testing
A. Snatch; build to a tough single
B. Squat snatch; 2 reps on the minute for 12 min @80% of A
+
5 rounds for time:
5 front squat 185#
5 Push press 185#
5 muscle ups
A. 215, stuck it no issue. Then struggled through reps up to 230#. When I finally break through it will be a 20-30# PR that day.
B. 170....solid, felt in control.
Tester - 9:41.....dissappointed. Needs to be faster. Everything was unbroken, but I just need to move faster. I did drop the bar between squats and presses on last rd. Just didnt stay mentally tough there. Gotta continue to move the bar faster.
B. Squat snatch; 2 reps on the minute for 12 min @80% of A
+
5 rounds for time:
5 front squat 185#
5 Push press 185#
5 muscle ups
A. 215, stuck it no issue. Then struggled through reps up to 230#. When I finally break through it will be a 20-30# PR that day.
B. 170....solid, felt in control.
Tester - 9:41.....dissappointed. Needs to be faster. Everything was unbroken, but I just need to move faster. I did drop the bar between squats and presses on last rd. Just didnt stay mentally tough there. Gotta continue to move the bar faster.
09/29/12 - Testing
5 rounds for time:
5 power snatch 155#
5 parallete HSPU
Run 400m
14:17.....100% effort here. Brian came in town and used 135# and HSPU depth was only 2in compared to my 10in. Allowed him to stay 30 to 50m ahead of me on run and push the pace. Helped to chase someone. Snatches were all singles, except 1st round, unbroken. HSPUs were all unbroken. Getting really good on the kip.
5 power snatch 155#
5 parallete HSPU
Run 400m
14:17.....100% effort here. Brian came in town and used 135# and HSPU depth was only 2in compared to my 10in. Allowed him to stay 30 to 50m ahead of me on run and push the pace. Helped to chase someone. Snatches were all singles, except 1st round, unbroken. HSPUs were all unbroken. Getting really good on the kip.
09/27/12 - Training
Row 500m @80%
Rest 1 min
Row 500m @90%
Rest 2 min
Row 500m @100%
Rest 10 min
x2
Because I was sick tried to double this session up by waiting 1 hour after Saturday tester.....stupid.
1:42,1:39,1:36.3....did not do 2nd set. I was messed up. Now I know why it was scheduled on a day all by itself. Stupid to do it this way.
Rest 1 min
Row 500m @90%
Rest 2 min
Row 500m @100%
Rest 10 min
x2
Because I was sick tried to double this session up by waiting 1 hour after Saturday tester.....stupid.
1:42,1:39,1:36.3....did not do 2nd set. I was messed up. Now I know why it was scheduled on a day all by itself. Stupid to do it this way.
09/26/12 - Training & Testing
A1. Press 3, 2, 1, 3, 2, 1; rest 2 min
A2. Weighted wide pronated chin up 4, 2, 4, 2, 4, 2; rest 2 min
+
For time:
50 CTB chin ups
50 burpees
A1. 165,180,195,175,190,205 plus extra 215(5# PR).....just had to go for it, felt good
A2. 53,70,60,80,70,90...probably had more in me on these.
Tester - 4:13.....throat burner, broke CTB in 3 sets. Done at 1:48. Burpees unbroken.
A2. Weighted wide pronated chin up 4, 2, 4, 2, 4, 2; rest 2 min
+
For time:
50 CTB chin ups
50 burpees
A1. 165,180,195,175,190,205 plus extra 215(5# PR).....just had to go for it, felt good
A2. 53,70,60,80,70,90...probably had more in me on these.
Tester - 4:13.....throat burner, broke CTB in 3 sets. Done at 1:48. Burpees unbroken.
09/25/12 - Training & Testing
A. Squat clean x1/Split jerk x3; rest 2 min x5
+
5 rounds for time:
5 squat clean 225#
10 toes to bar
A. 205,215,225,235,245....cleans felt great. Jerks felt solid too. Had bar in palm of hand for all jerks. Best its felt bringing a heavy load back down, ever!
Could not do tester today.
+
5 rounds for time:
5 squat clean 225#
10 toes to bar
A. 205,215,225,235,245....cleans felt great. Jerks felt solid too. Had bar in palm of hand for all jerks. Best its felt bringing a heavy load back down, ever!
Could not do tester today.
09/23/12 - Testing
20 min amrap:
3 squat clean 225#
3 muscle ups
3 parallete hspu
8rds + 2 cleans......frustrated with this score, wanted 10rds. I failed 4-5 cleans. HSPUs and MUs unbroken. Lower back got tight half way through as well.
3 squat clean 225#
3 muscle ups
3 parallete hspu
8rds + 2 cleans......frustrated with this score, wanted 10rds. I failed 4-5 cleans. HSPUs and MUs unbroken. Lower back got tight half way through as well.
09/22/12 - Testing
5 rounds for time:
Row 350m
10 power snatch 135#
15:24.....Did singles the whole way and did not stop. Rows felt surprisingly good, was all under 1:45 pace. I know I need to string some these snatches together though.
Row 350m
10 power snatch 135#
15:24.....Did singles the whole way and did not stop. Rows felt surprisingly good, was all under 1:45 pace. I know I need to string some these snatches together though.
09/20/12 - Training
Run 10 min z1
+
Run 400m @85%
rest 2 min
x10
+
Run 10 min z1
Went to a track for this, had a partner too, helped. Rest time was perfect. But my back was really tight. Sore from the squatting on Tuesday. Good session.
1:26, 1:30, 1:29, 1:30, 1:31
1:32, 1:31, 1:30, 1:29, 1:29
+
Run 400m @85%
rest 2 min
x10
+
Run 10 min z1
Went to a track for this, had a partner too, helped. Rest time was perfect. But my back was really tight. Sore from the squatting on Tuesday. Good session.
1:26, 1:30, 1:29, 1:30, 1:31
1:32, 1:31, 1:30, 1:29, 1:29
09/19/12 - Training & Testing
A. Weighted chin up supinated clusters 3.3.3x5; rest 15 seconds/rest 3 min
+
Amrap in 12 min:
50 double unders
4 muscle ups
A. 35,44,53,58,58.....had no clue what to use for weight. The supinated grip is tougher than pronated for me.
Tester - 8 rds......weak, I did not have a chance to warm up and it showed. My DUs were horrible. It was a shoulder smoker. I need a new rope anyway. I have 9 + easy on this.
+
Amrap in 12 min:
50 double unders
4 muscle ups
A. 35,44,53,58,58.....had no clue what to use for weight. The supinated grip is tougher than pronated for me.
Tester - 8 rds......weak, I did not have a chance to warm up and it showed. My DUs were horrible. It was a shoulder smoker. I need a new rope anyway. I have 9 + easy on this.
09/18/12 - Training & Testing
A. Clean and jerk; 2, 2, 1, 1; rest 3 min
B. Squat snatch; 3 reps on the min for 8 min @70% of max
+
For time:
25 back squat 265#
25 hspu parallete
A. 245,255,265,280(15#PR).....felt really good here, have been doing some new stretches for clean/rack, really working
B. 155, completed, had to warm up good but felt solid.
Tester - 6:06......wanted to go unbroken on squats, but legs were tired 13/7/5. HSPUs were humbling. Used 10in depth. Did first 5 strict, then 3, then 2, then it was singles. Gotta be really good at a kip when it is that deep.
B. Squat snatch; 3 reps on the min for 8 min @70% of max
+
For time:
25 back squat 265#
25 hspu parallete
A. 245,255,265,280(15#PR).....felt really good here, have been doing some new stretches for clean/rack, really working
B. 155, completed, had to warm up good but felt solid.
Tester - 6:06......wanted to go unbroken on squats, but legs were tired 13/7/5. HSPUs were humbling. Used 10in depth. Did first 5 strict, then 3, then 2, then it was singles. Gotta be really good at a kip when it is that deep.
09/16/12 - Training
10 min amrap @80%
Run 200m
15 OHS 65#
15 chin ups
rest 3 min
10 min amrap @80%
Run 200m
18 wall balls
18 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
15 squat clean 75#
15 ring rows
4 rds, 3rds + 50m, 4rds(Did 95# hang cleans to work speed and mobility in shoulders)
Felt ok, was out of town for weekend. Never feel normal after traveling.
Run 200m
15 OHS 65#
15 chin ups
rest 3 min
10 min amrap @80%
Run 200m
18 wall balls
18 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
15 squat clean 75#
15 ring rows
4 rds, 3rds + 50m, 4rds(Did 95# hang cleans to work speed and mobility in shoulders)
Felt ok, was out of town for weekend. Never feel normal after traveling.
09/15/12 - Testing & Training
Warm up with Reverse shot + triple jump practice
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
10 min amrap snatch 155#
(on the top of every minute perform 20 double unders)
A. Changed up a little, out of town
B. 215......really frustrating I can;t seem to stick anything over this #.
Tester - completed 36 snatches.....felt ok, again, just kept moving, all singles. Need to start practicing some TnG.
2nd Tester - 10 min AMRAP: 1 20ft rope climb (legless) 10 buprees. 9rds + rope climb.....Brian was mad I kicked his ass in 1st tester, so he wanted to do this one to tray and beat me. We were both on rope as time expired. Made me much more confident on high rope climbs.
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
10 min amrap snatch 155#
(on the top of every minute perform 20 double unders)
A. Changed up a little, out of town
B. 215......really frustrating I can;t seem to stick anything over this #.
Tester - completed 36 snatches.....felt ok, again, just kept moving, all singles. Need to start practicing some TnG.
2nd Tester - 10 min AMRAP: 1 20ft rope climb (legless) 10 buprees. 9rds + rope climb.....Brian was mad I kicked his ass in 1st tester, so he wanted to do this one to tray and beat me. We were both on rope as time expired. Made me much more confident on high rope climbs.
09/13/12 - Testing
Row 500m
Rest 90 seconds feet stay in straps
Row 500m
(score weight adjusted 1k row)
Could do it. Need to test prior to OPTathlon.
Rest 90 seconds feet stay in straps
Row 500m
(score weight adjusted 1k row)
Could do it. Need to test prior to OPTathlon.
09/12/12 - Training
A. Split jerk; build to a tough single
B. Split jerk 2 reps on the minute for 12 min @85% 1rm
+
Parallete full depth hspu; 2 rep on the top of min for 12 min
Strict chin up; 3 reps on the bottom of min for 12 min
A. 300
B. 265, completed.
HSPUs and Strict Chins completed. 10in depth on HSPU, all strict as well.
B. Split jerk 2 reps on the minute for 12 min @85% 1rm
+
Parallete full depth hspu; 2 rep on the top of min for 12 min
Strict chin up; 3 reps on the bottom of min for 12 min
A. 300
B. 265, completed.
HSPUs and Strict Chins completed. 10in depth on HSPU, all strict as well.
09/11/12 - Training & Testing
Warm up with Reverse shot + triple jump practice
A. Overhead squat 3, 2, 1, 3, 2, 1; rest 2:30
+
For time:
10-8-6-4-2
OHS 155#
Bar facing burpees
A. 165,185,205,185,205,225.....was still a little sore, wore my shoes instead of olys, wanted to work form and mobility on these. Happy with weight.
Tester - 5:38....knee felt ok, needs to be faster though.
A. Overhead squat 3, 2, 1, 3, 2, 1; rest 2:30
+
For time:
10-8-6-4-2
OHS 155#
Bar facing burpees
A. 165,185,205,185,205,225.....was still a little sore, wore my shoes instead of olys, wanted to work form and mobility on these. Happy with weight.
Tester - 5:38....knee felt ok, needs to be faster though.
09/09/12 - Simulated Comp Day 2
AM
5 rounds for time:
5 DL 335#
10 ghd sit ups
Noon/PM
4 rounds for time:
Run 400m
50 air squats
AM - 3:38, unbroken. Had to warm up real good. Back and hamstrings were sore from muscle snatching all those reps. Need to be more on the edge though. Really gotta rip these short ones.
Noon - waited about an hour and then went to track. Run/Squats - 10:34....wow, felt great on this, did 11:58 back in May at my house. Probably only 370m run though, back in May.
Ate well and got 9+ hours of sleep again. Felt great other then hamstrings and lower back being a little tight from snatches. That could be fixed with form though. Great weekend of testing!
5 rounds for time:
5 DL 335#
10 ghd sit ups
Noon/PM
4 rounds for time:
Run 400m
50 air squats
AM - 3:38, unbroken. Had to warm up real good. Back and hamstrings were sore from muscle snatching all those reps. Need to be more on the edge though. Really gotta rip these short ones.
Noon - waited about an hour and then went to track. Run/Squats - 10:34....wow, felt great on this, did 11:58 back in May at my house. Probably only 370m run though, back in May.
Ate well and got 9+ hours of sleep again. Felt great other then hamstrings and lower back being a little tight from snatches. That could be fixed with form though. Great weekend of testing!
09/08/12 - Simulated Comp Day 1
AM
1 min airdyne for max calories
Rest EXACTLY 1 min
5 rounds for time:
10 thrusters 135#
2 rope climbs 20'
Noon
Build to a 1rm power snatch in 10 min
rest exactly 5 min
10 rounds for time:
7 power snatch 95#
7 no push up burpees
21 double unders
PM
For time:
Row 500m
50 ring dips
Row 500m
AM - 40 Cals on AD....died the last 12-15 seconds though...ok for now, but need to be able to able to push all the way through on these short ones that have small margin for error.
Thruster/Rope - 10:28, broke all thrusters to 6/4 to keep moving. Did not have great rack positioning, was on finger tips for all. Climbs were ok.
Noon - 212# Power Snatch....wanted 220, strong enough, need to have better form
10rounder - 12:26.....Don't know if I could have gone faster. Did not stop, all unbroken. My form broke down on snatches though and I was muscle snatching last 4-5 rounds. Gonna effect lower back later.
PM Row/Dip/Row - Rows were 1:33 and 1:40, dips were 20,15,8,7.....I was rocking all over the place on dips. Felt really good on 1st row.
Overall felt good before/during/after day was over. Slept 9+ hours friday night(big for me), ate well. Woke up, showered, had small amount of fruit in morning, and only a little fruit during the day. I work better on empty stomach regardless.
1 min airdyne for max calories
Rest EXACTLY 1 min
5 rounds for time:
10 thrusters 135#
2 rope climbs 20'
Noon
Build to a 1rm power snatch in 10 min
rest exactly 5 min
10 rounds for time:
7 power snatch 95#
7 no push up burpees
21 double unders
PM
For time:
Row 500m
50 ring dips
Row 500m
AM - 40 Cals on AD....died the last 12-15 seconds though...ok for now, but need to be able to able to push all the way through on these short ones that have small margin for error.
Thruster/Rope - 10:28, broke all thrusters to 6/4 to keep moving. Did not have great rack positioning, was on finger tips for all. Climbs were ok.
Noon - 212# Power Snatch....wanted 220, strong enough, need to have better form
10rounder - 12:26.....Don't know if I could have gone faster. Did not stop, all unbroken. My form broke down on snatches though and I was muscle snatching last 4-5 rounds. Gonna effect lower back later.
PM Row/Dip/Row - Rows were 1:33 and 1:40, dips were 20,15,8,7.....I was rocking all over the place on dips. Felt really good on 1st row.
Overall felt good before/during/after day was over. Slept 9+ hours friday night(big for me), ate well. Woke up, showered, had small amount of fruit in morning, and only a little fruit during the day. I work better on empty stomach regardless.
09/06/12 - Training
Row 60 seconds
Rest 3 min
x4
Rest 8 min
x2
1:30.07,1:31.3,1:31.5,1:31.9
1:31.9, 1:36.8............pain cave, really suffering to keep that thing low, tough
Rest 3 min
x4
Rest 8 min
x2
1:30.07,1:31.3,1:31.5,1:31.9
1:31.9, 1:36.8............pain cave, really suffering to keep that thing low, tough
09/05/12 - Training
A. Split jerk 3, 2, 1; rest 3 min
B. Jerk balance, 5, 5, 5; rest 1 min
C1. Push jerk 12, 12, 12; rest 30 seconds
C2. CTB chin ups 18 unbroken x3; rest 30 seconds
A. 275,300,315(PR).....felt solid.
B. 135,145,145
C1. 155,155,155.....bar stayed in palm of hand for all jerks, felt great!
C2. Completed......breathing was better than 2 weeks ago on these.
B. Jerk balance, 5, 5, 5; rest 1 min
C1. Push jerk 12, 12, 12; rest 30 seconds
C2. CTB chin ups 18 unbroken x3; rest 30 seconds
A. 275,300,315(PR).....felt solid.
B. 135,145,145
C1. 155,155,155.....bar stayed in palm of hand for all jerks, felt great!
C2. Completed......breathing was better than 2 weeks ago on these.
09/04/12 - Training & Testing
Warm up with Reverse shot + triple jump practice
A. 1 1/4 Front squat 3, 3, 3, 3, 3; rest 3 min
+
10 rounds for time:
1 power clean 225#
2 front squat 225#
3 muscle ups
4 burpees
50 meter row
A. 225,245,255,265,275....Knee felt ok. Like the 1/4 squats now.
Tester - 15:18.....Need to just pick up the bar on clean. Stood there to catch my breath some.
A. 1 1/4 Front squat 3, 3, 3, 3, 3; rest 3 min
+
10 rounds for time:
1 power clean 225#
2 front squat 225#
3 muscle ups
4 burpees
50 meter row
A. 225,245,255,265,275....Knee felt ok. Like the 1/4 squats now.
Tester - 15:18.....Need to just pick up the bar on clean. Stood there to catch my breath some.
09/02/12 - Training
10 min amrap @80%
Run 200m
12 thrusters 75#
12 chin ups
rest 3 min
10 min amrap @80%
Run 200m
15 wall balls
15 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
20 walking lunges
15 ring rows
5rds, 3rds + 200m, 5rds + 200m
Same as last week. WB/BJ got my heart rate up. rows were much tougher than I though they would be.
Run 200m
12 thrusters 75#
12 chin ups
rest 3 min
10 min amrap @80%
Run 200m
15 wall balls
15 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
20 walking lunges
15 ring rows
5rds, 3rds + 200m, 5rds + 200m
Same as last week. WB/BJ got my heart rate up. rows were much tougher than I though they would be.
09/01/12 - Testing
Warm up with Reverse shot + triple jump practice
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
For time:
30 power clean 225#
50 pistols
1000m row
A. Power Clean - 265
B. Power Snatch - 215
Did not want to squat because of knee, did not do tester because of pistols. rest.
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
For time:
30 power clean 225#
50 pistols
1000m row
A. Power Clean - 265
B. Power Snatch - 215
Did not want to squat because of knee, did not do tester because of pistols. rest.
08/30/12 - Training
Row 50 seconds
rest 3:10
x3
Rest 6 min
x3
1:29.2, 1:30.0, 1:30.3
1:30.3, 1:30.6, 1:30.9........So much pain. Threw up after 5th and 6th row. It was hot and humid in the gym, didn't help, also did it at 10pm.
rest 3:10
x3
Rest 6 min
x3
1:29.2, 1:30.0, 1:30.3
1:30.3, 1:30.6, 1:30.9........So much pain. Threw up after 5th and 6th row. It was hot and humid in the gym, didn't help, also did it at 10pm.
08/29/12 - Training
A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min (91-94%
1rm for all)
B. Split jerk @70% 1rm; 3 reps on the min for 10 min
C. Weighted chin up 6, 4, 2, 2, 1; rest 2:30
A. 275, felt solid
B. 215, completed
C. 53,70,85,100,119
1rm for all)
B. Split jerk @70% 1rm; 3 reps on the min for 10 min
C. Weighted chin up 6, 4, 2, 2, 1; rest 2:30
A. 275, felt solid
B. 215, completed
C. 53,70,85,100,119
08/28/12 - Training & Testing
Warm up with Reverse shot + triple jump practice
A. Squat clean 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2:30
+
5 rounds for time:
5 DL 345#
10 burpees
A.) 185, 215, 225, 215, 235, 245, 235, 255, 265 - really worked on speed under the bar, knee feeling weird.
Tester - 3:05.....throat burn, DL got tough but unbroken tried to move fast on burpees.
A. Squat clean 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2:30
+
5 rounds for time:
5 DL 345#
10 burpees
A.) 185, 215, 225, 215, 235, 245, 235, 255, 265 - really worked on speed under the bar, knee feeling weird.
Tester - 3:05.....throat burn, DL got tough but unbroken tried to move fast on burpees.
08/26/12 - Training
10 min amrap @80%
Run 200m
7 thrusters 95#
7 chin ups
rest 3 min
10 min amrap @80%
Run 200m
10 wall balls
10 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
10 walking lunges
10 bent over barbell rows 95#
5rds + 150m, 4rds + 150m, 5rds + 200m + 10 lunges
Was tough to keep my heart rate down on WB/BJ. Might have been moving faster than 80%, I think.
Run 200m
7 thrusters 95#
7 chin ups
rest 3 min
10 min amrap @80%
Run 200m
10 wall balls
10 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
10 walking lunges
10 bent over barbell rows 95#
5rds + 150m, 4rds + 150m, 5rds + 200m + 10 lunges
Was tough to keep my heart rate down on WB/BJ. Might have been moving faster than 80%, I think.
08/25/12 - Testing
"getaway"
For time:
100m swim (50 meters out and back)
...
5 rounds for time
10 burpees
20 walking lunges
....
400m run
....
5 rounds for time
10 push ups
10 air squats
20 sit ups
....
100m swim (50m out and back)
400m run
100m swim (50m out and back)
....
5 rounds for time
10 pull ups
30 double unders
....
100m swim (50m out and back)
100m swim (50 meters out and back)
...
5 rounds for time
10 burpees
20 walking lunges
....
400m run
....
5 rounds for time
10 push ups
10 air squats
20 sit ups
....
100m swim (50m out and back)
400m run
100m swim (50m out and back)
....
5 rounds for time
10 pull ups
30 double unders
....
100m swim (50m out and back)
Time - 29:28....didnt stop, kept moving. the last 2 swims were slow. used them to catch my breath. Fun workout for everyone.
9/20/12
08/23/12 - Training
Row 40 seconds
Rest 3:20
x4
Rest 8 min
x2
(goal is 90-95% effort for all, same output for each set, but highest
average output possible… for all thursdays workouts)
1:29.6, 1:29.1, 1:28.2, 1:29.1
1:31.1, 1:31.3, 1:30.9, 1:29.4....these are all my average 500m times, was hurting a little not too bad though.
Rest 3:20
x4
Rest 8 min
x2
(goal is 90-95% effort for all, same output for each set, but highest
average output possible… for all thursdays workouts)
1:29.6, 1:29.1, 1:28.2, 1:29.1
1:31.1, 1:31.3, 1:30.9, 1:29.4....these are all my average 500m times, was hurting a little not too bad though.
08/22/12 - Training
A. Push jerk x1/Split jerk x3; rest 2 min x5 sets
B. Tall jerk 5, 5, 5; rest 1 min
C1. Push jerk 10, 10, 10; rest 30 seconds
C2. CTB chin ups 15 unbroken x3; rest 30 seconds
A. 205,225,235,245 - felt good
B. 115,125,135
C1.155,155,155
C2.complete
C1 and C2 were tough. I was breathing hard.
B. Tall jerk 5, 5, 5; rest 1 min
C1. Push jerk 10, 10, 10; rest 30 seconds
C2. CTB chin ups 15 unbroken x3; rest 30 seconds
A. 205,225,235,245 - felt good
B. 115,125,135
C1.155,155,155
C2.complete
C1 and C2 were tough. I was breathing hard.
08/21/12 - Training & Testing
Warm up with Reverse shot + triple jump practice
A. 1 1/4 Front squat 5, 5, 5, 5, 5; rest 3 min
+
10 rounds for time:
1 front squat 245#
3 muscle ups
9 KBS 2 pood
A. 185,205,205(b), 225(b),235 - (b) is for belt, better than i thought this would be
Tester - 15:06, KBS got me breathing. All unbroken, but I was breathing hard.
Practice reverse shot and triple jump.
A. 1 1/4 Front squat 5, 5, 5, 5, 5; rest 3 min
+
10 rounds for time:
1 front squat 245#
3 muscle ups
9 KBS 2 pood
A. 185,205,205(b), 225(b),235 - (b) is for belt, better than i thought this would be
Tester - 15:06, KBS got me breathing. All unbroken, but I was breathing hard.
Practice reverse shot and triple jump.
08/19/12 - Training
10--> 1 Ladders
Front squat 225#
L-pull ups
Stomach and hip flexors, hurting bad from GHDs. Traveling home today.
Front squat 225#
L-pull ups
Stomach and hip flexors, hurting bad from GHDs. Traveling home today.
08/18/12 - Testing
For time:
30 hang power clean 225#
50 pistols
Row 2000m
Again, out of town at wedding. Could not complete.
30 hang power clean 225#
50 pistols
Row 2000m
Again, out of town at wedding. Could not complete.
08/16/12 - Testing
2 rounds for time
1k row
50 thrusters 45#
30 chin ups
Out of town for wedding, could not complete.
30 min of run, DUs, stretching and mobility, stomach hurting from GHDs.
1k row
50 thrusters 45#
30 chin ups
Out of town for wedding, could not complete.
30 min of run, DUs, stretching and mobility, stomach hurting from GHDs.
08/15/12 - Double Testing
A. 100 HSPU strict for time
B. GHD sit ups 5 sets of 25 unbroken for time
A. 11:40 - tough, just tried to keep moving
B. 10:34 - super hard, only did 1st set of 25 unbroken, gonna be hurtin
B. GHD sit ups 5 sets of 25 unbroken for time
A. 11:40 - tough, just tried to keep moving
B. 10:34 - super hard, only did 1st set of 25 unbroken, gonna be hurtin
08/14/12 - Training & Testing
A. Front squat 5, 3, 1, 5; rest 2:30
B. Squat clean 1, 1, 1, 1; rest 2:30
+
5 rounds for time:
10 Front squat 185#
6 L-pull ups
A. 265,300,320,275 - PR for 5 rep and 3 rep
B. 215,235,245,245 - Not heavy, just wanted them to look good.
Tester - 8:06 Squats unbroken, pull up unbroken.
B. Squat clean 1, 1, 1, 1; rest 2:30
+
5 rounds for time:
10 Front squat 185#
6 L-pull ups
A. 265,300,320,275 - PR for 5 rep and 3 rep
B. 215,235,245,245 - Not heavy, just wanted them to look good.
Tester - 8:06 Squats unbroken, pull up unbroken.
8/13/12
08/12/12 - Testing
15-12-9
Power clean 225#
Muscle ups
17:44.....Cleans, singles the whole way. Needs to be faster by stringing some together. Rack/hook grip is the issue. Failed 1 rep. MUs were no problem, but did get heart going a bit. 5-5-5, 5-4-3, 4-3-2 for each set.
Power clean 225#
Muscle ups
17:44.....Cleans, singles the whole way. Needs to be faster by stringing some together. Rack/hook grip is the issue. Failed 1 rep. MUs were no problem, but did get heart going a bit. 5-5-5, 5-4-3, 4-3-2 for each set.
08/11/12 - Training
On the minute for 10 min:
5 hang squat snatch 135#
+
On the minute for 10 min
4 hang squat clean 155#
+
On the minute for 10 min:
3 hang squat clean 175#
(if you fail at any minute skip the min and take extra rest)
-First 10 min completed. Took 1 minute break between minutes 5 and 6.
-Second 10 min completed. Took 1 minute break after every 2 sets. Was not breathing issue. It was grip. Tore on 2nd to last set. Stopped there.
5 hang squat snatch 135#
+
On the minute for 10 min
4 hang squat clean 155#
+
On the minute for 10 min:
3 hang squat clean 175#
(if you fail at any minute skip the min and take extra rest)
-First 10 min completed. Took 1 minute break between minutes 5 and 6.
-Second 10 min completed. Took 1 minute break after every 2 sets. Was not breathing issue. It was grip. Tore on 2nd to last set. Stopped there.
08/09/12 - Testing
4 rounds for time:
Run 400m
20 wall balls
20 box jumps 24"
Modified due to knee, 4X400m runs rest 4min
1:12
1:08
1:09
1:10.....Super painful, did this at home, hill was tough.
Run 400m
20 wall balls
20 box jumps 24"
Modified due to knee, 4X400m runs rest 4min
1:12
1:08
1:09
1:10.....Super painful, did this at home, hill was tough.
08/08/12 - Training
A1. Weighted chin ups 6, 4, 2, 6; rest 1 min
A2. Push press 8, 8, 6, 6; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 4-6x4; rest 1 min
B2. Close grip bench press 3-4x4; rest 1 min
A1. 59,74,89,59(7).....good pregession
A2. 140,150,170,180.....stretching went ok for rack pos. Still did not touch shoulders for one rep.
B1. 125(6),125(6),135(6),145(6).....could have gone heavier, was in a hurry.
B2. 275(4),295(4),305(3),310(2)......hit the rack on last set. should have gotten 3 reps.
A2. Push press 8, 8, 6, 6; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 4-6x4; rest 1 min
B2. Close grip bench press 3-4x4; rest 1 min
A1. 59,74,89,59(7).....good pregession
A2. 140,150,170,180.....stretching went ok for rack pos. Still did not touch shoulders for one rep.
B1. 125(6),125(6),135(6),145(6).....could have gone heavier, was in a hurry.
B2. 275(4),295(4),305(3),310(2)......hit the rack on last set. should have gotten 3 reps.
08/07/12 - Training & Testing
A. OHS 6, 4, 2; rest 2 min
B. Squat snatch 2, 2, 1, 1; rest 2:30
+
3 rounds for time:
10 OHS 175#
10 bar facing burpees
A. 235(5), 245(3),-........Did a lot of warm up reps. Low back and shoulders was struggling from Sunday. Bit dissappointed with numbers, wanted to increase.
B. 135,155,175,185.....kept it light, knee is feeling weird
Tester - 7:54.....too slow. OHS were killing me. Snatch was ugly getting it up. Was shorting some squats due to knee. Put this one on the list to retest.
B. Squat snatch 2, 2, 1, 1; rest 2:30
+
3 rounds for time:
10 OHS 175#
10 bar facing burpees
A. 235(5), 245(3),-........Did a lot of warm up reps. Low back and shoulders was struggling from Sunday. Bit dissappointed with numbers, wanted to increase.
B. 135,155,175,185.....kept it light, knee is feeling weird
Tester - 7:54.....too slow. OHS were killing me. Snatch was ugly getting it up. Was shorting some squats due to knee. Put this one on the list to retest.
8/6/12
08/05/12 - Testing
8 rounds for time:
8 DL 315#
8 HSPU strict
9:49.....wanted to be faster. Happy with HSPUs. should have broken DL earlier rather than sticking with 5+3.
http://www.youtube.com/watch?v=C4lFAKt0mxs&feature=channel&list=UL
8 DL 315#
8 HSPU strict
9:49.....wanted to be faster. Happy with HSPUs. should have broken DL earlier rather than sticking with 5+3.
http://www.youtube.com/watch?v=C4lFAKt0mxs&feature=channel&list=UL
8/5/12
08/04/12 - Testing
30 squat snatch for time 175#
9:50.....Wanted to be in the 7s. Failed a few reps. Can't lose focus when that happens.
http://www.youtube.com/watch?v=4Hqj6Ze6I9U&feature=plcp
9:50.....Wanted to be in the 7s. Failed a few reps. Can't lose focus when that happens.
http://www.youtube.com/watch?v=4Hqj6Ze6I9U&feature=plcp
8/3/12
08/02/12 - Testing
5 rounds for time:
Row 500m
15 burpees
14:02......Pretty happy with time. Previous was 14:26 on 05/10. I expected to be slower due to training cycle. Have been eating better the past week, that proved to be the difference.
Row 500m
15 burpees
14:02......Pretty happy with time. Previous was 14:26 on 05/10. I expected to be slower due to training cycle. Have been eating better the past week, that proved to be the difference.
8/2/12
08/01/12 - Training & Testing
A. Death by CTB chin ups (1 on first minute, 2 on 2nd, etc until failure)
B. Powell raises 8-10x3; @60x0; rest 90 sec bw arms
C. Cuban press 10-12x3; rest 2 min
A.17+12CTB........1 round better than last weekend
B.10 reps for all sets w/15# dumbell
C.45# BB 10,11,12....major burn here
B. Powell raises 8-10x3; @60x0; rest 90 sec bw arms
C. Cuban press 10-12x3; rest 2 min
A.17+12CTB........1 round better than last weekend
B.10 reps for all sets w/15# dumbell
C.45# BB 10,11,12....major burn here
07/31/12 - Training & Testing
A. Front squat 6, 4, 2, 6; rest 2:30
B. Hang squat clean 2, 2, 1, 1; rest 2:30
+
5 rounds for time:
3 squat clean 235#
10 HSPU
A.255,285,305,255
B.225,235,245,255
Tester - 6:50
http://www.youtube.com/watch?v=tP3FmAm1aO0&feature=channel&list=UL
B. Hang squat clean 2, 2, 1, 1; rest 2:30
+
5 rounds for time:
3 squat clean 235#
10 HSPU
A.255,285,305,255
B.225,235,245,255
Tester - 6:50
http://www.youtube.com/watch?v=tP3FmAm1aO0&feature=channel&list=UL
7/31/12
07/28/12 - Training
On the minute for 10 min:
5 hang squat clean 175#
+
On the minute for 10 min
4 hang squat clean 195#
+
On the minute for 10 min:
3 hang squat clean 215#
(if you fail at any minute skip the min and take extra rest)
Completed 1st 10 min. Very difficult. No fans at gym today, humid, 125+. Did 5 min of second set at 195 and had to stop. Would like to revisit this type of session more frequently under normal conditions.
5 hang squat clean 175#
+
On the minute for 10 min
4 hang squat clean 195#
+
On the minute for 10 min:
3 hang squat clean 215#
(if you fail at any minute skip the min and take extra rest)
Completed 1st 10 min. Very difficult. No fans at gym today, humid, 125+. Did 5 min of second set at 195 and had to stop. Would like to revisit this type of session more frequently under normal conditions.
07/26/12 - Testing
3 rounds for time:
Row 1000m
15 burpee box jumps 24"
15 thrusters 75#
15 chin ups CTB
23:40.....Terrible. I had zero power on the rower after the 1st round. Burpee BJs were slow. Thrusters unbroken. CTB 10-5 to save hands.
Row 1000m
15 burpee box jumps 24"
15 thrusters 75#
15 chin ups CTB
23:40.....Terrible. I had zero power on the rower after the 1st round. Burpee BJs were slow. Thrusters unbroken. CTB 10-5 to save hands.
7/26/12
07/25/2012 - Training
A1. Weighted chin ups 8, 6, 4, 8; rest 1 min
A2. Push press 10, 10, 8, 8; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 6-8x4; rest 1 min
B2. Close grip bench press 5-6x4; rest 1 min
A1. 54,64,74,54 - Wasn't happy with these. Maybe cause I havent done in a while
A2. 135,145,165,175 - None of these are touching my shoulder, flexibility in this movement hasnt changed.
B1. 115(8),115(8),125(7),125(8)
B2. 225(6),245(6),265(5),275(5) - Diesel
A2. Push press 10, 10, 8, 8; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 6-8x4; rest 1 min
B2. Close grip bench press 5-6x4; rest 1 min
A1. 54,64,74,54 - Wasn't happy with these. Maybe cause I havent done in a while
A2. 135,145,165,175 - None of these are touching my shoulder, flexibility in this movement hasnt changed.
B1. 115(8),115(8),125(7),125(8)
B2. 225(6),245(6),265(5),275(5) - Diesel
7/25/12
07/24/12 - Training & Testing
A. OHS 8, 6, 4; rest 2 min
B. Hang squat snatch 3x3; rest 2 min
+
5 rounds for time:
5 squat snatch 165#
5 muscle ups
A.195,225,245 - Really happy with these.
http://www.youtube.com/watch?v=_CX15ewQ_xA&feature=g-upl
B.155,165,175 - Maybe could have done more, felt good.
http://www.youtube.com/watch?v=vcriRNJ098k&feature=context-gau
Tester - 11:54, I know this could/needs to be faster. I know I can do it much faster too. Wanted to get through with minimum failed reps. Good confidence booster on full snatch in tester.
http://www.youtube.com/watch?v=O49tBr9RtAc&feature=youtu.be
B. Hang squat snatch 3x3; rest 2 min
+
5 rounds for time:
5 squat snatch 165#
5 muscle ups
A.195,225,245 - Really happy with these.
http://www.youtube.com/watch?v=_CX15ewQ_xA&feature=g-upl
B.155,165,175 - Maybe could have done more, felt good.
http://www.youtube.com/watch?v=vcriRNJ098k&feature=context-gau
Tester - 11:54, I know this could/needs to be faster. I know I can do it much faster too. Wanted to get through with minimum failed reps. Good confidence booster on full snatch in tester.
http://www.youtube.com/watch?v=O49tBr9RtAc&feature=youtu.be
7/23/12
07/22/12 - Testing
A. Death by unbroken back squats 225#
B. Death by unbroken CTB chin ups
A. 11rds + 11....did these in flat shoes. Got really tough, should have gotten another squat to finish the 12th round.
B. 14rds unbroken. Kept going and completed 16rds + 11. Happy with this.
B. Death by unbroken CTB chin ups
A. 11rds + 11....did these in flat shoes. Got really tough, should have gotten another squat to finish the 12th round.
B. 14rds unbroken. Kept going and completed 16rds + 11. Happy with this.
07/21/12 - Testing
A. Death by TnG power clean 185#
B. Death by burpees
A. Made it thru 5 TnG. Then completed round 7 + 5 broken. Not good.
B. 17rds + 16...Ok with this, should have been tougher and gritted out 2 more to finish the 18th round.
B. Death by burpees
A. Made it thru 5 TnG. Then completed round 7 + 5 broken. Not good.
B. 17rds + 16...Ok with this, should have been tougher and gritted out 2 more to finish the 18th round.
7/20/12
07/19/12 - Training & Recovery
Run 5K @ easy pace.
Completed. Ran with the dogs. If I don't run consistently my back tightens up big time.
Could I add on rest days, 15-20min run @ easy pace in AM followed by mobility work?
Completed. Ran with the dogs. If I don't run consistently my back tightens up big time.
Could I add on rest days, 15-20min run @ easy pace in AM followed by mobility work?
7/19/12
07/18/12 - Testing
"Filthy Fifty"
20:34....1:50 off PR. Paced a little too much. Broke K2E and WB too much. Burpees killed me. Considering heat/humidity and training cycle, should I be ok with slower time for now?
20:34....1:50 off PR. Paced a little too much. Broke K2E and WB too much. Burpees killed me. Considering heat/humidity and training cycle, should I be ok with slower time for now?
07/17/12 - Training
A. Squat snatch 2 reps x12 (all bw 70-85% 1rm squat snatch)
B. Ohs 3, 2, 1, 3, 2, 1; rest 3 min
C. Snatch balance 2, 2, 2; rest 3 min
A. 145,155,165,175(1),175(1),175
180(1),180,180(1),180.....frustrated with snatch.
B. 185,215,235,235,-,-
C. -
Ran out of time, was rushed a little on over head squat. Going to redo this session minus the snatches. Then do a the 21-15-9 tester DL@275/OHS@155.
B. Ohs 3, 2, 1, 3, 2, 1; rest 3 min
C. Snatch balance 2, 2, 2; rest 3 min
A. 145,155,165,175(1),175(1),175
180(1),180,180(1),180.....frustrated with snatch.
B. 185,215,235,235,-,-
C. -
Ran out of time, was rushed a little on over head squat. Going to redo this session minus the snatches. Then do a the 21-15-9 tester DL@275/OHS@155.
07/15/12 - Training & Testing
A. Front squat; build to a tough single in 6 min
B. Squat clean 2, 2, 2; rest 2:30
+
30 squat clean for time 225#
A. 345....PR! Got 335 for a PR, had time and went for it.
B.
Tester -
B. Squat clean 2, 2, 2; rest 2:30
+
30 squat clean for time 225#
A. 345....PR! Got 335 for a PR, had time and went for it.
B.
Tester -
07/14/12 - Testing
A. Hang power snatch; build to a tough single
B. Amrap sets of 2 unbroken hang power snatch 135# in 8 min
C. 100 ring push ups for time
A. 185....a little rushed, got some more here
B.
C. 4:07....kept moving sets of 5 the whole way, good time/strategy?
B. Amrap sets of 2 unbroken hang power snatch 135# in 8 min
C. 100 ring push ups for time
A. 185....a little rushed, got some more here
B.
C. 4:07....kept moving sets of 5 the whole way, good time/strategy?
07/12/12 - Training & Testing
A. Weighted supinated grip chin up drop sets 2.2.2.2x5; rest as long
as needed to drop weight/rest 3:30
B. Strict press 3, 3, 3; rest 2:30
+
5 rounds for time:
15 burpees
5 muscle ups
A. 1st and 2nd set, 83 down to 53(dropped 10# each time)
3rd,4th,5th set, 88 down to 58(dropped 10# each time)
Tester - Need to make this one up
as needed to drop weight/rest 3:30
B. Strict press 3, 3, 3; rest 2:30
+
5 rounds for time:
15 burpees
5 muscle ups
A. 1st and 2nd set, 83 down to 53(dropped 10# each time)
3rd,4th,5th set, 88 down to 58(dropped 10# each time)
Tester - Need to make this one up
07/11/12 - Training
Row 10 min z1
+
Row 1k @85-90% aerobic pace
Rest 1 min
x6
(rest 5 min bw sets 3/4)
+
Row 10 min z1
z1 - 2435m
1000m
1st - 3:43
2nd - 3:59
3rd - 3:57
4th - 4:00
5th - 3:58
6th - 3:57
z2 - emergency at home had to leave
This session hurt. Had nothing after that 1st 1000m.
+
Row 1k @85-90% aerobic pace
Rest 1 min
x6
(rest 5 min bw sets 3/4)
+
Row 10 min z1
z1 - 2435m
1000m
1st - 3:43
2nd - 3:59
3rd - 3:57
4th - 4:00
5th - 3:58
6th - 3:57
z2 - emergency at home had to leave
This session hurt. Had nothing after that 1st 1000m.
07/10/12 - Training & Testing
A. Low block squat snatch from blocks; 3 reps x10 (all bw 65-80% 1rm
squat snatch)
+
Amrap in 15 min:
3 power snatch 175#
Run 200m
A. 140,145,150,155,160
165,170,175,175,175
Tester 7rds + 3snatch + 100m....want 8-9 rounds here. NO failed reps on snatch. kept moving.
squat snatch)
+
Amrap in 15 min:
3 power snatch 175#
Run 200m
A. 140,145,150,155,160
165,170,175,175,175
Tester 7rds + 3snatch + 100m....want 8-9 rounds here. NO failed reps on snatch. kept moving.
07/08/12 - Training & Testing
A. OHS squat 8, 6, 4, 2, 8; rest 2 min
+
6 rounds for time:
7 OHS 185#
14 CTB chin ups
A. 185,205,230,255,190....good with these #s. Felt solid. Some wrist pain on longer sets
Tester - 14:30.....could not breathe, wow. Don't know if it was heat/humidity in the gym or what. No failed reps on OHS though.
+
6 rounds for time:
7 OHS 185#
14 CTB chin ups
A. 185,205,230,255,190....good with these #s. Felt solid. Some wrist pain on longer sets
Tester - 14:30.....could not breathe, wow. Don't know if it was heat/humidity in the gym or what. No failed reps on OHS though.
07/07/12 - Testing
A. Deadlift; build to a tough single
B. Death by TnG DL 315#
C. 30 split jerks for time 205#
A. 455....this ok, had more, but knew what was ahead
B. 11rds + 7......happy about this
C. 6:46.....this was ugly, should not take me that long.
B. Death by TnG DL 315#
C. 30 split jerks for time 205#
A. 455....this ok, had more, but knew what was ahead
B. 11rds + 7......happy about this
C. 6:46.....this was ugly, should not take me that long.
07/05/12 - Training & Testing
A. Weighted dip 5, 4, 3, 2, 1; rest 3 min
B. 20 sets of 2 unbroken muscle ups for time
C. Amrap 1-5 unbroken hspu ladders in 10 min
A. 72,105,144,164,180....@ or a little above BW. Boom!
B. 7:00...no failed reps, kept moving. Still took longer than expected
C. 6rd + 5 reps = 95 reps.....Paced too much in beginning. I wanted to practice kip throughout. Really got a rhythm on those.
B. 20 sets of 2 unbroken muscle ups for time
C. Amrap 1-5 unbroken hspu ladders in 10 min
A. 72,105,144,164,180....@ or a little above BW. Boom!
B. 7:00...no failed reps, kept moving. Still took longer than expected
C. 6rd + 5 reps = 95 reps.....Paced too much in beginning. I wanted to practice kip throughout. Really got a rhythm on those.
07/04/12 - Training
Airdyne 10 min z1
+
Airdyne 3 min @85-90% aerobic pace
Airdyne 1 min @50% aerobic
x7
+
Airdyne 10 min z1
Total Cals 568, was getting 60-63 cals in 3 min range. Tough one.
+
Airdyne 3 min @85-90% aerobic pace
Airdyne 1 min @50% aerobic
x7
+
Airdyne 10 min z1
Total Cals 568, was getting 60-63 cals in 3 min range. Tough one.
07/03/12 - Training & Testing
A. Mid thigh squat snatch from blocks; 2 reps x10 (all bw 70-85% 1rm
squat snatch)
+
50 power clean for time 225#
A. 145,155,160(1),160,165
170,175,180,185(1),185(-)....where the blocks were set up, this was almost from a high hang.
Tester - 14:40...flew threw the 1st 20 in 3:30ish, then fell apart. Failed 3 reps @30th rep.
squat snatch)
+
50 power clean for time 225#
A. 145,155,160(1),160,165
170,175,180,185(1),185(-)....where the blocks were set up, this was almost from a high hang.
Tester - 14:40...flew threw the 1st 20 in 3:30ish, then fell apart. Failed 3 reps @30th rep.
07/01/12 - Testing
A. 50 back squats for time 265#
B. 20 sets of 5 unbroken CTB chin ups for time
A. 5:55...sets were 12,11,10,9,8 think i paced it well.
B. 7:22...this got much tougher than I thought, not sure why, my hands ripped, i was messing with the gymnast grips, whatever
B. 20 sets of 5 unbroken CTB chin ups for time
A. 5:55...sets were 12,11,10,9,8 think i paced it well.
B. 7:22...this got much tougher than I thought, not sure why, my hands ripped, i was messing with the gymnast grips, whatever
06/30/12 - Testing
A. Build to a 1rm power clean in 10 min
Rest 2 min
B. 8 min amrap power cleans @90% of A
C. 15-1 unbroken 2 pood kb swings
A. 265....had 275 at my chest. Just gotta put elbows through
B. 24reps @235#....paced too much, had more.
C. 8:17
Rest 2 min
B. 8 min amrap power cleans @90% of A
C. 15-1 unbroken 2 pood kb swings
A. 265....had 275 at my chest. Just gotta put elbows through
B. 24reps @235#....paced too much, had more.
C. 8:17
06/28/12 - Testing
15-13-11-9-7-5-3-1/1-3-5-7-9-11-13-15
L-pull ups
HSPU
16:40....had to do the pull ups in cybex squat machine, pull up bar anywhere. Was happy with speed on HSPUs.
L-pull ups
HSPU
16:40....had to do the pull ups in cybex squat machine, pull up bar anywhere. Was happy with speed on HSPUs.
06/27/12 - Training
6 min amrap @85%
burpee box jumps 24" - find a spot
Rest 3 min
6 min amrap @85% - in park
6 toes to bar
20 double unders
Rest 3 min
7 min amrap @85%
hspu
Run 200m
Rest 6 min
x2
1st time thru - 59, 9rds+5, 4rds
2nd time thru - 49, 8rds, 4rds + 7HSPU
2nd round of burpee box jumps were tough.
burpee box jumps 24" - find a spot
Rest 3 min
6 min amrap @85% - in park
6 toes to bar
20 double unders
Rest 3 min
7 min amrap @85%
hspu
Run 200m
Rest 6 min
x2
1st time thru - 59, 9rds+5, 4rds
2nd time thru - 49, 8rds, 4rds + 7HSPU
2nd round of burpee box jumps were tough.
06/26/12 - Testing
Swim 500 m
Upright Bike 20K
Run 3 K
Bike 43:00, Run 13:45. Run was on treadmill, pacing was way off. Was at Disney. Too many people in the pool, even at 7:00am. Just did bike and run.
Upright Bike 20K
Run 3 K
Bike 43:00, Run 13:45. Run was on treadmill, pacing was way off. Was at Disney. Too many people in the pool, even at 7:00am. Just did bike and run.
7/18/12
06/24/12 - Training & Testing
A. Squat clean; 5, 4, 3, 2, 1; rest 3 min
B. Front squat x3/jerk x1; rest 2 min x5 sets
+
5 rounds for time:
10 back squats 265#
10 CTB chin ups
A. 225,235,245(-),225,-,....so bad today, WTF
B. 185,215,235,245,245
Tester 8:18 - All squats and CTB unbroken. Tough.
B. Front squat x3/jerk x1; rest 2 min x5 sets
+
5 rounds for time:
10 back squats 265#
10 CTB chin ups
A. 225,235,245(-),225,-,....so bad today, WTF
B. 185,215,235,245,245
Tester 8:18 - All squats and CTB unbroken. Tough.
06/23/12 - Training
A. Snatch doubles gauntlet; start @115# for 2 reps; add 10 pounds on
the minute until failure
B. Drop 20 pounds from heaviest lift and perform 3 reps on the minute
for 6 minutes
C. Snatch high pulls 5, 4, 3, 2, 1; rest 3 min
A.175,185(1)
B.155, Completed
C.185,205,225,235,235 - No straps this time
My snatch has gone to shit. AAAAHHHHHH.
Made up this tester from a few weeks back.
7min AMRAP
10 WB
5 T2B
Score - 11rds+1WB....Had about 20ft between WB and T2B. Breathing was great, felt great today. I got better sleep.
the minute until failure
B. Drop 20 pounds from heaviest lift and perform 3 reps on the minute
for 6 minutes
C. Snatch high pulls 5, 4, 3, 2, 1; rest 3 min
A.175,185(1)
B.155, Completed
C.185,205,225,235,235 - No straps this time
My snatch has gone to shit. AAAAHHHHHH.
Made up this tester from a few weeks back.
7min AMRAP
10 WB
5 T2B
Score - 11rds+1WB....Had about 20ft between WB and T2B. Breathing was great, felt great today. I got better sleep.
06/21/12 - Training & Testing
A. Strict press 5, 5, 5; rest 3 min
B. Push press 3, 3, 3; rest 3 min
C. Push jerk 2, 2, 2; rest 3 min
D. Squat clean 3, 2, 1; rest 90 seconds
+
Row 2k for time
A. 155,165,175
B. 185,205,225(2)
C. 205,225,245
D. -
Tester 7:14 - I know this needs to be faster. Ok with it for now. I think this was actually a :02 PR.
Wrist was hurting today, no cleans.
B. Push press 3, 3, 3; rest 3 min
C. Push jerk 2, 2, 2; rest 3 min
D. Squat clean 3, 2, 1; rest 90 seconds
+
Row 2k for time
A. 155,165,175
B. 185,205,225(2)
C. 205,225,245
D. -
Tester 7:14 - I know this needs to be faster. Ok with it for now. I think this was actually a :02 PR.
Wrist was hurting today, no cleans.
06/20/12 - Training
5 min amrap @85%
5 snatch balance 95#
5 CTB chin ups
5 burpee box jumps 24"
Rest 3 min
5 min amrap @85%
5 power snatch 115#
5 GHD sit ups
20 double unders
Rest 3 min
5 min amrap @85%
5 hang squat clean thrusters 115#
5 hspu
Run 100m
Rest 6 min
x2 (2 times through all 3 amraps)
1st time thru - 4rds, 4rds+3sn, 3rds+2cl thruster
2nd time thru - 3rds+5+5, 3rds+5+5, 3rds+2cl thruster
2nd time thru was a fight.
5 snatch balance 95#
5 CTB chin ups
5 burpee box jumps 24"
Rest 3 min
5 min amrap @85%
5 power snatch 115#
5 GHD sit ups
20 double unders
Rest 3 min
5 min amrap @85%
5 hang squat clean thrusters 115#
5 hspu
Run 100m
Rest 6 min
x2 (2 times through all 3 amraps)
1st time thru - 4rds, 4rds+3sn, 3rds+2cl thruster
2nd time thru - 3rds+5+5, 3rds+5+5, 3rds+2cl thruster
2nd time thru was a fight.
06/19/12 - Training & Testing
A. Squat snatch 2, 1, 2, 1, 2, 1, 2, 1; rest 3 min
B. OHS; build to a tough single
+
21-15-9
DL 275#
OHS 155#
A. 135,145
145,155
165,175
175,185
B. 265 - went up good. ready to 1RM this one
Tester - Have to make this one up. Ran out of time.
B. OHS; build to a tough single
+
21-15-9
DL 275#
OHS 155#
A. 135,145
145,155
165,175
175,185
B. 265 - went up good. ready to 1RM this one
Tester - Have to make this one up. Ran out of time.
06/17/12 - Testing
A. Squat clean gauntlet; start at 185#; add 10 pounds on the minute
until failure
+
10-->1 ladder
Front squat 185#
HSPU
A. 295 - PR by 20#!!!! Felt so solid all the way through this. 305 hit me in the chest.
Tester 10:45 - Really tough on shoulders to go from rack to HSPU. All FS unbroken, broke HSPU after set of 10.
until failure
+
10-->1 ladder
Front squat 185#
HSPU
A. 295 - PR by 20#!!!! Felt so solid all the way through this. 305 hit me in the chest.
Tester 10:45 - Really tough on shoulders to go from rack to HSPU. All FS unbroken, broke HSPU after set of 10.
06/14/12 - Training & Testing
A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min (use
90-94% 1rm for all sets)
B. Push press; build to a 1rm in 3 tough attempts
C. Front squat 8, 6, 4, 2, 1, 1; rest 3 min
+
8 min amrap:
7 hang squat snatch 75#
21 double unders
A. - , no blocks, out of town.
B. 225 - Very disappointing. Back rack. Getting no drive.
C. 225,245,275,305,320,330 - Huge PR!
Tester - 8rds + 7. Only did 7 minutes though. Brain fart.
90-94% 1rm for all sets)
B. Push press; build to a 1rm in 3 tough attempts
C. Front squat 8, 6, 4, 2, 1, 1; rest 3 min
+
8 min amrap:
7 hang squat snatch 75#
21 double unders
A. - , no blocks, out of town.
B. 225 - Very disappointing. Back rack. Getting no drive.
C. 225,245,275,305,320,330 - Huge PR!
Tester - 8rds + 7. Only did 7 minutes though. Brain fart.
06/13/12 - Training
Airdyne 10 min z1
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x10
Rest 7 min
x2
+
Airdyne 10 min z1
Didnt get total cals. But power was higher this time. Was getting 20-23 cals in 85% efforts.
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x10
Rest 7 min
x2
+
Airdyne 10 min z1
Didnt get total cals. But power was higher this time. Was getting 20-23 cals in 85% efforts.
06/12/12 - Training & Testing
A. Power snatch 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min
+
12 min amrap:
3 hang squat snatch 165#
Run 200m
A. 145,155,165
165,175,185
175,185,195(-)
Tester 6rds - No failed reps. Ok with this score. Was able to string some together too.
+
12 min amrap:
3 hang squat snatch 165#
Run 200m
A. 145,155,165
165,175,185
175,185,195(-)
Tester 6rds - No failed reps. Ok with this score. Was able to string some together too.
06/10/12 - Training & Tester
A. 3 hang squat clean on the minute for 15 min @185# (skip the minute
if you fail, cut the workout short if you fail 2 min in a row)
+
5-4-3-2-1
Power clean and jerk 225#
Muscle ups
A. Completed, felt good. Breathing good.
Tester 8:44 - MUs unbroken. C&Js did not feel good. Had to take a lot of time/energy readjusting grip from clean to jerk.
if you fail, cut the workout short if you fail 2 min in a row)
+
5-4-3-2-1
Power clean and jerk 225#
Muscle ups
A. Completed, felt good. Breathing good.
Tester 8:44 - MUs unbroken. C&Js did not feel good. Had to take a lot of time/energy readjusting grip from clean to jerk.
06/07/12
A. Push jerk 3, 2, 1; rest 2 min
B. Split jerk 2.2.2x3; rest 15 seconds/rest 3 min (~90% 2rm loads)
C. Squat clean 2, 2, 2, 2, 2, 2; rest 3 min
+
7 min amrap:
10 wall balls
5 toes to bar
Was suppose to do the above, but was in Charleston for a wedding. Did the following at Crossfit Integrity over 6 hour period:
A. EMOM for 24min. 1 power snatch on odd minutes. 2 on even minutes.
B. Squat Clean 2,2,2,2,2 rest 3 min
C. Partner Tester, max cals on rower in 6 min
max C&J @ 155# for 5 min
max front squat @ 155# for 4 min
D. Strict Press 10 X 10 @ 85# rest 1 min
E. EMOM for 10 min complete 12sec L-sit hold
A. 155 for 1st 8 min, 165 for next 8 min, 175 for last 8 min
B. 235,245,255,265,275 - PR felt solid
C. We lost by 5 total points.
D. Completed
E. Completed
B. Split jerk 2.2.2x3; rest 15 seconds/rest 3 min (~90% 2rm loads)
C. Squat clean 2, 2, 2, 2, 2, 2; rest 3 min
+
7 min amrap:
10 wall balls
5 toes to bar
Was suppose to do the above, but was in Charleston for a wedding. Did the following at Crossfit Integrity over 6 hour period:
A. EMOM for 24min. 1 power snatch on odd minutes. 2 on even minutes.
B. Squat Clean 2,2,2,2,2 rest 3 min
C. Partner Tester, max cals on rower in 6 min
max C&J @ 155# for 5 min
max front squat @ 155# for 4 min
D. Strict Press 10 X 10 @ 85# rest 1 min
E. EMOM for 10 min complete 12sec L-sit hold
A. 155 for 1st 8 min, 165 for next 8 min, 175 for last 8 min
B. 235,245,255,265,275 - PR felt solid
C. We lost by 5 total points.
D. Completed
E. Completed
06/06/12 - Training
5 min amrap @85%
5 hang squat snatch 95#
5 chin ups
5 box jumps 20"
Rest 3 min
5 min amrap @85%
5 ohs 95#
5 toes to bar
20 double unders
Rest 3 min
5 min amrap @85%
5 squat clean 135#
5 ring dips
Run 100m
Rest 8 min
x2 (2 times through all 3 amraps)
1st time thru - 5rds+5+5+1, 5rds+5, 3rds + 3cl
2nd time thru - 5rds , 4rds+T2B+DU, 3rds + 4cl
Hand tore on a weird spot. Didnt do OHS at end. Felt ok today.
5 hang squat snatch 95#
5 chin ups
5 box jumps 20"
Rest 3 min
5 min amrap @85%
5 ohs 95#
5 toes to bar
20 double unders
Rest 3 min
5 min amrap @85%
5 squat clean 135#
5 ring dips
Run 100m
Rest 8 min
x2 (2 times through all 3 amraps)
1st time thru - 5rds+5+5+1, 5rds+5, 3rds + 3cl
2nd time thru - 5rds , 4rds+T2B+DU, 3rds + 4cl
Hand tore on a weird spot. Didnt do OHS at end. Felt ok today.
06/05/12 - Training & Testing
A. Squat snatch 3, 2, 1, 3, 2, 1; rest 3 min
B. Hang power snatch TnG 4, 4, 4, 4, 4; rest 60 seconds (light-moderate loads)
+
7 rounds for time:
3 Front squat 255#
3 bar muscle ups
A. 165(2),185(1),195(-),165,185,200(-) - This sucks
B. 115,125,135,135,145 - These felt smooth
Tester 8:02 - Didn't warm up FS well. Was messing with grips between movements. Stupid. Could easily shave 1 minute off, probably more.
B. Hang power snatch TnG 4, 4, 4, 4, 4; rest 60 seconds (light-moderate loads)
+
7 rounds for time:
3 Front squat 255#
3 bar muscle ups
A. 165(2),185(1),195(-),165,185,200(-) - This sucks
B. 115,125,135,135,145 - These felt smooth
Tester 8:02 - Didn't warm up FS well. Was messing with grips between movements. Stupid. Could easily shave 1 minute off, probably more.
06/03/12 - Testing
A. Amrap sets of 3 unbroken hang power clean 205# in 10 minutes (only
unbroken sets count, if you miss an unbroken set mandatory 45 second
rest penalty)
+
12 min amrap:
3 squat clean 225#
6 burpee pull ups
9 GHD sit ups
A. 10 sets - really disappointed here. Was not even tired at end. No hook grip did not allow me to push.
Tester 6rds + 3 squat cleans - kept moving, only way to go faster is TnG on cleans.
unbroken sets count, if you miss an unbroken set mandatory 45 second
rest penalty)
+
12 min amrap:
3 squat clean 225#
6 burpee pull ups
9 GHD sit ups
A. 10 sets - really disappointed here. Was not even tired at end. No hook grip did not allow me to push.
Tester 6rds + 3 squat cleans - kept moving, only way to go faster is TnG on cleans.
06/02/12 - Training
A. Snatch 1, 1, 1, 1, 1; rest 3 min
B. Snatch balance 2, 2, 2, 2, 2; rest 2:30
C. OHS 3, 3, 3, 3, 3; rest 2 min
D. Snatch grip RDL @6020, 4-6x3; rest 2:30
A. -
B. -
C. 165,195,215,235(1),245(2) - Was all over the place
D. 225,245,265 - Used straps
Something felt weird with my knee on the set up snatch. No pain on OHS though. Weird day...uh.
B. Snatch balance 2, 2, 2, 2, 2; rest 2:30
C. OHS 3, 3, 3, 3, 3; rest 2 min
D. Snatch grip RDL @6020, 4-6x3; rest 2:30
A. -
B. -
C. 165,195,215,235(1),245(2) - Was all over the place
D. 225,245,265 - Used straps
Something felt weird with my knee on the set up snatch. No pain on OHS though. Weird day...uh.
05/31/12 - Training & Testing
A. Jerk balance 5, 5, 5, 5, 5; rest 60 seconds (work on speed and
mechanics more than load)
B. Squat clean; build to a tough double fast
C. Front squat 5, 3, 1, 5, 3, 1; rest 3 min
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
A. 95,115,125,135,145 - don't know what to think about these numbers?
B. 245,265(1)
C. 225,245,265,245,265,285 - although heavier, 2nd wave went up easier.
Jackie 6:40 - :30 PR! Forearms were smoked. Had to break pullups at end.
Great Day today.
mechanics more than load)
B. Squat clean; build to a tough double fast
C. Front squat 5, 3, 1, 5, 3, 1; rest 3 min
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
A. 95,115,125,135,145 - don't know what to think about these numbers?
B. 245,265(1)
C. 225,245,265,245,265,285 - although heavier, 2nd wave went up easier.
Jackie 6:40 - :30 PR! Forearms were smoked. Had to break pullups at end.
Great Day today.
05/30/12 - Training
Airdyne 10 min z1
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x15
+
Airdyne 10 min z1
Completed 607 cals. 85% efforts were 20 cals. 50% were 8-9 cals. Stayed consistent.
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x15
+
Airdyne 10 min z1
Completed 607 cals. 85% efforts were 20 cals. 50% were 8-9 cals. Stayed consistent.
05/29/12 - Training
Hadnt gotten new program yet. Threw some strength work together.
A. Every :45 complete 2 squat cleans @ 220# X 15
B. Front Squat 3 X 3, 2 seconds in the hole.
A - Completed - felt pretty solid, no failed reps.
B - 245, 265, 275
A. Every :45 complete 2 squat cleans @ 220# X 15
B. Front Squat 3 X 3, 2 seconds in the hole.
A - Completed - felt pretty solid, no failed reps.
B - 245, 265, 275
5/29/12
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