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.

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.

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.

08/19/12 - Training

10--> 1 Ladders
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.

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.

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

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.