5 rounds for time
Run 400m
25 situps
25 box jumps sd 24"ish
Run 400m
25 situps
25 box jumps sd 24"ish
12/2/13
11/30/2013
AM
Run 20-30min easy pace
PM
HS walk 100m
rest 5mins
for time
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees
Run 20-30min easy pace
PM
HS walk 100m
rest 5mins
for time
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees
PM
HS walk 12ish minutes. I think I went like 120m. Shoulder were tight, did not feel as comfortable. Was still getting some good distance. The practice has definitely paid off, I'm much more consistent.
Tester - 4:02..Pushed on Burpees. Missed on DUs twice. Definitely got breathing up and legs burning.
11/28/2013
4sets 80-90% effort
Run 400m
20 wall balls 20# 10' target
30 unbroken DU
10 PS 100# alt hands per rep
15 burpees
rest 4mins
switch the order of the movements each set record times for all of them
Run 400m
20 wall balls 20# 10' target
30 unbroken DU
10 PS 100# alt hands per rep
15 burpees
rest 4mins
switch the order of the movements each set record times for all of them
5:55
Run, Db Sn, WB, DU, BP
5:42
Run, WB, BP, DU, DB Sn
5:37
WB, DU, DB Sn, Run, BP
5:18
Very happy with DB SN. Those were taking about 90s at a controlled pace. BP got heart up, as did WBs. Run was tougher when placed towards the end.
11/27/2013
A. hang squat snatch build to a tough single in 10mins
B. emom - heaving snatch balance x 3 - 8mins
C. OHS 3x3; rest 3mins
+
for time
15 thrusters 155#
15 thrusters 175#
15 thrusters 195#
B. emom - heaving snatch balance x 3 - 8mins
C. OHS 3x3; rest 3mins
+
for time
15 thrusters 155#
15 thrusters 175#
15 thrusters 195#
B. 185 for all. Good working weight
C. 265(1),265,265...Tough this week.
Tester - 8:53....Maybe paced too much. Was still hard. Changed weights on single bar. Did 6,5,4. Then 3s for 175 and 195. Clean felt great.
11/26/2013
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. emom - SJ from blocks x 2 - start at 70%ish and build per set - 8-10mins
+
3 sets all out
PC TnG x 7 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
DL TnG x 5 tough build per set
Row 24sec all out
rest 4mins
A. 265....wow, best this has felt. Did in Nanos. Kept in palm the whole movement.
B. 225,230,235.....These felt great. \
C. 225...a little over 70% but perfect working weight
155-17
165-16
170-15.....Cleans felt great on these. No fingertips on any.
315-147
345-146
365-147....No a lot of time to warm up to higher weight. Could definitely pull more. Rows are getting higher.
11/25/13
11/24/2013
10mins 80% effort
10 bb front rack walking lunges 95#
8 HSPU
30 dU unbroken
rest 5mins
10mins 80% effort
Row
rest 4mins
10mins 80% effort
3 wall walks
FW 50m 100#/hand
2 unbroken MU
rest 4mins
10mins 80% effort
Row 200m
10 kbs 2pd
10 goblet squats 2pd
10 bb front rack walking lunges 95#
8 HSPU
30 dU unbroken
rest 5mins
10mins 80% effort
Row
rest 4mins
10mins 80% effort
3 wall walks
FW 50m 100#/hand
2 unbroken MU
rest 4mins
10mins 80% effort
Row 200m
10 kbs 2pd
10 goblet squats 2pd
6rds + lunge + hspu
2535m
4rds
4rds
Good to do some hspus. Kipped them all. Got tougher at the end. Rest of them all good. Last 10min heart rate got up with the 2pd.
11/23/2013
AM
Row 5k easy pace
PM
A. back squat @30X1; build to a 5rm
+
for time:
3 rounds
15 man makers 45#
10 OHS 155#
5 box jumps 36"
Row 5k easy pace
PM
A. back squat @30X1; build to a 5rm
+
for time:
3 rounds
15 man makers 45#
10 OHS 155#
5 box jumps 36"
AM
Done....these are great. Not pushing just staying steady in that 1:58-2:00 pace.
PM
365...maybe could have tried 375. It was still tough
16:24 on tester. Gym I was at only had 40# dumbbells. OHS unbroken. Just kept grindin on man makers. Those are terrible.
11/21/2013
AM
AD 45mins every 5mins 8m HS walk
PM
4sets 80-90% effort
Row 400m
15 CTB chin ups
15 wall balls 20# 10' target
6 MU
AD 20cals
rest 4mins
switch the order of the movements each set record times for all of them
AD 45mins every 5mins 8m HS walk
PM
4sets 80-90% effort
Row 400m
15 CTB chin ups
15 wall balls 20# 10' target
6 MU
AD 20cals
rest 4mins
switch the order of the movements each set record times for all of them
AM
Completed 500 cals. HS walks are getting really good. Not looking in front of hands any more and looking directly down. Point toes. Flex butt.
PM
4:56 row,WB,CTB,MU,AD
5:04 row,CTB,WB,MU,AD
5:00 WB,row,CTB,AD,MU
4:56 MU,AD,CTB,WB,row
4:51 AD,MU,row,WB,CTB
Felt good and consistent thru all.
11/20/2013
AM
build to a tough double back squat
build to a tough double wtd chin up
PM
A. Muscle snatch x 1/hang squat snatch x 1/heaving snatch balance x 2; emom - 5-6mins perfect form
B. emom - hang squat snatch x 2 from blocks - 6mins
C. OHS 3x3; rest 3mins
+
for time
50 dU
15 bar MU
15 PC 235#
15 burpee MU
50 dU
build to a tough double back squat
build to a tough double wtd chin up
PM
A. Muscle snatch x 1/hang squat snatch x 1/heaving snatch balance x 2; emom - 5-6mins perfect form
B. emom - hang squat snatch x 2 from blocks - 6mins
C. OHS 3x3; rest 3mins
+
for time
50 dU
15 bar MU
15 PC 235#
15 burpee MU
50 dU
AM
BS - 385
WTD chin up - 105
PM
A. 125...good technique muscle snatch was limiter
B. 175 for all. Didn't feel great.
C. 245, 265, 265....last set was best. Really engaged shoulders.
Tester....7:17...only did 205 on clean and it felt great. All in my palm. No pain, nothing in fingertips. DUs unbroken and bar MUs were 10-5 and 12-3 on last set. Best they have ever felt. Am using different grip on all pull ups, with thumb under the bar.
11/19/2013
AM
Row 30sec 90% effort
rest walk 30sec x 30
5 unbroken MU right after set 8/16/24 then rest 2mins
PM
A. PC and SJ 80% of 1rm x 1 every 45sec for 10sets
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
DL TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
8 thrusters 115#
Row 24sec all out
rest 4mins
Row 30sec 90% effort
rest walk 30sec x 30
5 unbroken MU right after set 8/16/24 then rest 2mins
PM
A. PC and SJ 80% of 1rm x 1 every 45sec for 10sets
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
DL TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
8 thrusters 115#
Row 24sec all out
rest 4mins
AM - completed
PM
A. 215....in palm, felt great
B. 195,205,185
C. 275....not a lot of time
315 - 15
345 - 15
365 - 14
135m
140m
145m....only had 44kg so just swing it as high as I could. Heavy.
11/18/13
11/17/2013
10mins 80% effort
10 bb front rack walking lunges 95#
30 DU
10 T2B
rest 5mins
10mins 80% effort
Row
rest 4mins
10mins 80% effort
Run 200m
FW 200m 88#/hand
rest 4mins
10mins 80% effort
AD 20cals
10 wall balls 20# 10' target
5 box jumps sd 30"
1st - 6rds + lunges + DU
2nd - 2553m
3rd - 2rds + 200m run + 40m FW
4th - 4rds + 21cals
Good session felt good. Walking lunges were great. Usually a light weight like that is tougher on the front rack. Stretched a little different for front rack. Worked really well! Gonna do that every day. Practiced a new clean technique as well with an early arm bend
10 bb front rack walking lunges 95#
30 DU
10 T2B
rest 5mins
10mins 80% effort
Row
rest 4mins
10mins 80% effort
Run 200m
FW 200m 88#/hand
rest 4mins
10mins 80% effort
AD 20cals
10 wall balls 20# 10' target
5 box jumps sd 30"
1st - 6rds + lunges + DU
2nd - 2553m
3rd - 2rds + 200m run + 40m FW
4th - 4rds + 21cals
Good session felt good. Walking lunges were great. Usually a light weight like that is tougher on the front rack. Stretched a little different for front rack. Worked really well! Gonna do that every day. Practiced a new clean technique as well with an early arm bend
11/16/2013
AM
Row 6k easy pace
PM
A. back squat @30X1; build to a max triple
+
for time:
30 man makers 45#
20 OHS 175#
10 burpee MU
AM
Completed
PM
A. 385...same as the 2rep max from last week. Just thought I could do that for 3. Glad I got it.
12:28....Did 31 man makers. I lost count and did an extra just in case. Took me like 7min!OHS were tough on shoulders did 3+12+5. I just lost that 1st set, other wise would have fought for all 20 or only 2 sets. MUs I did in like 1:25, happy with that.
Couple months ago I did this workout, but scaled it due to wrist and shoulders injuries. Used 35# dumbells and did BS @ 225#. Took 10:30.
Row 6k easy pace
PM
A. back squat @30X1; build to a max triple
+
for time:
30 man makers 45#
20 OHS 175#
10 burpee MU
AM
Completed
PM
A. 385...same as the 2rep max from last week. Just thought I could do that for 3. Glad I got it.
12:28....Did 31 man makers. I lost count and did an extra just in case. Took me like 7min!OHS were tough on shoulders did 3+12+5. I just lost that 1st set, other wise would have fought for all 20 or only 2 sets. MUs I did in like 1:25, happy with that.
Couple months ago I did this workout, but scaled it due to wrist and shoulders injuries. Used 35# dumbells and did BS @ 225#. Took 10:30.
11/14/2013
AM
AD 45mins every 5mins 2 strict MU
PM
5sets 80-90% effort
Run 400m
15 burpee chin ups
15 T2B
10 DB PS 70# left
10 DB PS 70# right
rest 4mins
switch the order of the movements each set record times for all of them
AM
Completed. Thought it was 40min. MUs felt very good. Easy.
PM
AD 45mins every 5mins 2 strict MU
PM
5sets 80-90% effort
Run 400m
15 burpee chin ups
15 T2B
10 DB PS 70# left
10 DB PS 70# right
rest 4mins
switch the order of the movements each set record times for all of them
AM
Completed. Thought it was 40min. MUs felt very good. Easy.
PM
11/13/2013
AM
5, 4, 3, 2, 1 for time 80% effort
285# back squat
wtd chin up 53#
PM
A. Heaving snatch balance build to a tough single in 12mins
B. emom - PS x 1/SNBal x 2 - 8mins
C. OHS 3x3; rest 3mins
+
10, 8, 6, 4, 2 for time
PC 225#
burpee jump over box 24"
AM
Completed in like 6:00. Putting belt on and off took the most time. Just kept moving, no rest other than walk.
PM
A. 205...not a PR just tough for today
B. 185....These were ugly, don;t know what the deal was?
C. 225,245,265....should have done another set at 265. Last set was tough
Tester...had to leave.
5, 4, 3, 2, 1 for time 80% effort
285# back squat
wtd chin up 53#
PM
A. Heaving snatch balance build to a tough single in 12mins
B. emom - PS x 1/SNBal x 2 - 8mins
C. OHS 3x3; rest 3mins
+
10, 8, 6, 4, 2 for time
PC 225#
burpee jump over box 24"
AM
Completed in like 6:00. Putting belt on and off took the most time. Just kept moving, no rest other than walk.
PM
A. 205...not a PR just tough for today
B. 185....These were ugly, don;t know what the deal was?
C. 225,245,265....should have done another set at 265. Last set was tough
Tester...had to leave.
11/12/2013
AM
Row 30sec 90% effort
rest walk 30sec x 25
9 MU in sets of unbroken 3's AFAP after 10th min and 20th min of rows then rest walk 3-5mins
PM
A. PC and SJ build to a tough single
B. PC cluster 3. 3. 3; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
PS TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
12 KBS 88#
Row 24sec all out
rest 4mins
AM
Great session. Second set of 10 intervals was faster than 1st set. The last set of 5 I was get 158, 159,160m. MUs were tough, but controlled and unbroken. Rested about 4:30-5min.
PM
A.) 225. Trying to clean in my palm. Not allowing to go to finger tips.
B.) 215,215...only time for 2 sets.
C.) no time
145,155,155 for snatches, cals were 14,15,16
Used a 96# KB. Was a russian/american swing. Just got it as high as I could. rows got faster. 125,127,129m. PAIN.
Row 30sec 90% effort
rest walk 30sec x 25
9 MU in sets of unbroken 3's AFAP after 10th min and 20th min of rows then rest walk 3-5mins
PM
A. PC and SJ build to a tough single
B. PC cluster 3. 3. 3; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
PS TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
12 KBS 88#
Row 24sec all out
rest 4mins
AM
Great session. Second set of 10 intervals was faster than 1st set. The last set of 5 I was get 158, 159,160m. MUs were tough, but controlled and unbroken. Rested about 4:30-5min.
PM
A.) 225. Trying to clean in my palm. Not allowing to go to finger tips.
B.) 215,215...only time for 2 sets.
C.) no time
145,155,155 for snatches, cals were 14,15,16
Used a 96# KB. Was a russian/american swing. Just got it as high as I could. rows got faster. 125,127,129m. PAIN.
11/11/13
11/10/2013
10min 80% effort
10 TGU 1.5pd/hand alt hands per rep
FW 100# 100m
rest 4mins
10min 80% effort
Row
rest 4mins
10mins 80% effort
3 clean and jerks 185#
3 pistols/leg
3 bar MU
rest 4mins
10mins 80% effort
Row 200m
7 burpees
10 KBS 1.5pd
2rds + 5TGU
2550m
6rds + 1C&J
5rds + 200m
Felt good today.
10 TGU 1.5pd/hand alt hands per rep
FW 100# 100m
rest 4mins
10min 80% effort
Row
rest 4mins
10mins 80% effort
3 clean and jerks 185#
3 pistols/leg
3 bar MU
rest 4mins
10mins 80% effort
Row 200m
7 burpees
10 KBS 1.5pd
2rds + 5TGU
2550m
6rds + 1C&J
5rds + 200m
Felt good today.
11/09/2013
AM
Row 5k easy pace
PM
A. back squat @30X1; build to a max double
+
for time:
15 OHS 135#
30 T2B
15 OHS 155#
30 T2B
15 OHS 175#
AM
2:06/500m - No time to warm up + telling me to row easy = slow time.
PM
A. 385...maybe a little bit more
Tester 5:09....felt good. T2B got tough.
http://youtu.be/2a9aXVVYAGc
Row 5k easy pace
PM
A. back squat @30X1; build to a max double
+
for time:
15 OHS 135#
30 T2B
15 OHS 155#
30 T2B
15 OHS 175#
AM
2:06/500m - No time to warm up + telling me to row easy = slow time.
PM
A. 385...maybe a little bit more
Tester 5:09....felt good. T2B got tough.
http://youtu.be/2a9aXVVYAGc
11/07/2013
AM
AD 40mins every 5mins 2 burpee ring MU + 8m HS walk
PM
5 sets 80-90% effort
Run 400m
15 KBS 1.5pd
15 wall balls 20# 10' target
15 HR push ups
15 CTB chin ups
rest 4mins
switch the order of movements for each set
record time for all of them - try to be exact on times per set
AM
completed.
Everyday that my flexibility gets better it becomes easier and faster to warm up. HS walks went well, didnt know distance, at another gym. But was very close to 8m. Went unbroken almost each time. MUs were fine.
PM
These were tough. Wasnt feelin great, a little cold hit me, felt tired. It was also like 50 outside, cold for me. Always did run 1st, then changed order from there. There was a walk from the rig to the wall, so in some sets, had to do that walk twice, which added time. I noticed, even though ctb butterfly was best it felt in months, it got my heart rate up for the remaining movements. Used a different grip on ctb, wrapping thub under the bar.
3:43....order as written
3:46....ctb, kbs, wb, hrpu
3:55....hrpu, ctb, kbs, wb
4:00....kbs,hrpu,ctb,wb
3:53....kbs,wb,ctb,hrpu
AD 40mins every 5mins 2 burpee ring MU + 8m HS walk
PM
5 sets 80-90% effort
Run 400m
15 KBS 1.5pd
15 wall balls 20# 10' target
15 HR push ups
15 CTB chin ups
rest 4mins
switch the order of movements for each set
record time for all of them - try to be exact on times per set
AM
completed.
Everyday that my flexibility gets better it becomes easier and faster to warm up. HS walks went well, didnt know distance, at another gym. But was very close to 8m. Went unbroken almost each time. MUs were fine.
PM
These were tough. Wasnt feelin great, a little cold hit me, felt tired. It was also like 50 outside, cold for me. Always did run 1st, then changed order from there. There was a walk from the rig to the wall, so in some sets, had to do that walk twice, which added time. I noticed, even though ctb butterfly was best it felt in months, it got my heart rate up for the remaining movements. Used a different grip on ctb, wrapping thub under the bar.
3:43....order as written
3:46....ctb, kbs, wb, hrpu
3:55....hrpu, ctb, kbs, wb
4:00....kbs,hrpu,ctb,wb
3:53....kbs,wb,ctb,hrpu
11/6/13
11/06/2014
AM
A. Back squat build to a moderate triple
B. bulid to a 3rm wtd chin up mixed grip
PM
A. Heaving snatch balance build to a tough double in 12mins
B. emom - PS x 1/SNBal x 2 - 6mins
C. OHS 3x3; rest 3mins
+
8 round for time
2 squat cleans 225#
1 Rope climb 20'
A. Back squat build to a moderate triple
B. bulid to a 3rm wtd chin up mixed grip
PM
A. Heaving snatch balance build to a tough double in 12mins
B. emom - PS x 1/SNBal x 2 - 6mins
C. OHS 3x3; rest 3mins
+
8 round for time
2 squat cleans 225#
1 Rope climb 20'
AM
335
95... Think I have more here. All I had time for.
PM
A. 225, 10# PR. Felt great. Trying to catch low.
B. Did 155#, focused on tech work. Went for 17min, every :45
I knew I wasn;t going to have time for the rest so went longer on B. Starting Mackenzie in gymnastics tonight.
PM
A. 225, 10# PR. Felt great. Trying to catch low.
B. Did 155#, focused on tech work. Went for 17min, every :45
I knew I wasn;t going to have time for the rest so went longer on B. Starting Mackenzie in gymnastics tonight.
11/05/2013
AM
Row 30sec 90% effort
rest walk 30sec x 20
9 MU in sets of unbroken 3's AFAP after5/10/15 min of rows then rest walk 3 mins
PM
A. PC + Jerk build to 80% of 1rm
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
PC TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
12 KBS 88#
Row 22sec all out
rest 4mins
Row 30sec 90% effort
rest walk 30sec x 20
9 MU in sets of unbroken 3's AFAP after5/10/15 min of rows then rest walk 3 mins
PM
A. PC + Jerk build to 80% of 1rm
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
PC TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
12 KBS 88#
Row 22sec all out
rest 4mins
AM
Completed. Great session. Rows were 150-153m, like 1:39ave. All MUs completed. Recovered well, but made the rows tougher.
PM
A. 205...everything in palm.
B. 205,215,225...done solid.
C. No time
165,18
175,15
180,14
Swings with 80#
124m
125m
127m
Recovered between sets. Good session.
11/03/2013
10min 80% effort
Row 200m
5 burpees
7 KBS 1.5pd
rest 4mins
10mins 90% effort
2 PC 185#
3 burpee over the bar
.4 mile AD
rest 4mins
10mins 100% effort
Run 200m
5 DL 155#
10 HR push ups
Row 200m
5 burpees
7 KBS 1.5pd
rest 4mins
10mins 90% effort
2 PC 185#
3 burpee over the bar
.4 mile AD
rest 4mins
10mins 100% effort
Run 200m
5 DL 155#
10 HR push ups
6rds + 80m
5 rd + 3bp
6rds + 5dl
80% was good
The PC didn't feel great and ADD was tough.
Hammered the last one. Tried to run fast.
11/02/2013
AM
Row 8k 2:00-2:05/500m pace
PM
A. BS build to a tough double
+
30 MU for time
Row 8k 2:00-2:05/500m pace
PM
A. BS build to a tough double
+
30 MU for time
AM - 31:42.5
Had a 1:58.8/500m. Felt good, just went with it.
PM
A. 405, felt strong
Tester - 3:18, had. 20 done at 1:30ish. Need to finish better. Breathing was great.
9/5/13
09/05/2013
AM
35mins Z1 AD every 5mins complete 10ft HS walk
PM
A. snatch grip push press 2-3; rest 3mins x 3
B. emom - jerk from rack x 2 80% - 6-8mins
C. SA DB bent torso row 4-5; rest 1min btw arms x 3
+
for time
10 rope climb
100m db walk lunge 75#
AM
Completed....no HS walk. Want to rest wrist and shoulder. Just stretched and mobilized in breaks.
PM
35mins Z1 AD every 5mins complete 10ft HS walk
PM
A. snatch grip push press 2-3; rest 3mins x 3
B. emom - jerk from rack x 2 80% - 6-8mins
C. SA DB bent torso row 4-5; rest 1min btw arms x 3
+
for time
10 rope climb
100m db walk lunge 75#
AM
Completed....no HS walk. Want to rest wrist and shoulder. Just stretched and mobilized in breaks.
PM
09/04/2013
AM
build to a tough double back squat
build to a tough double wtd chin up
AD 3mins after each attempt @ z1-2
5 attempts of each
PM
A. heaving snatch balance build to a tough double perfect form
B. emom - PS x 1/Snatch balance x 2 - 10mins
C. build to a moderate triple OHS in 8mins
+
5 sets
5 HSC tough build per set
10 burpees AFAP
rest 4mins
AM
365...flat shoes, it was a triple instead of double, idiot.
-.....No weight on pull ups. bicep and lat are hurting again??????
PM
Wrist/bicep/lat/shoulder bothering me again. NOthing overhead or cleans. Did these sets instead.
5 sets
6 TnG DL increasing weight per set
10 No push up Burpee Box Jumps
rest 4 min
335 :31
355 :31
375 :30
385 :32
395 :32......Wanted to keep work time and rest similar to original program. This worked well. Moved the bar a little faster than when I did similar sets a few weeks ago.
build to a tough double back squat
build to a tough double wtd chin up
AD 3mins after each attempt @ z1-2
5 attempts of each
PM
A. heaving snatch balance build to a tough double perfect form
B. emom - PS x 1/Snatch balance x 2 - 10mins
C. build to a moderate triple OHS in 8mins
+
5 sets
5 HSC tough build per set
10 burpees AFAP
rest 4mins
AM
365...flat shoes, it was a triple instead of double, idiot.
-.....No weight on pull ups. bicep and lat are hurting again??????
PM
Wrist/bicep/lat/shoulder bothering me again. NOthing overhead or cleans. Did these sets instead.
5 sets
6 TnG DL increasing weight per set
10 No push up Burpee Box Jumps
rest 4 min
335 :31
355 :31
375 :30
385 :32
395 :32......Wanted to keep work time and rest similar to original program. This worked well. Moved the bar a little faster than when I did similar sets a few weeks ago.
09/03/2013
AM
Row 500m Z1
+
Row 30sec 90% effort
rest walk 30sec x 25
rest walk 2mins after 15th
+
Row 500m Z1
PM
A. PC 2.2.2.2 x3 rest 15sec/rest 3mins
B. Push press 12X1; 3; rest 2-3mins x 3 80%ish
+
AD sprint 20sec
rest 2:40 x 8
rest 6mins after 4th
AM
Completed
PM
A.240,225,235....all the sets were pretty ugly. didnt feel smooth today. wrist and shoulder bothering me
B.205,215,215...felt ok, not too heavy
16,13,15,16
15,12,15,14....F'ed this up. Only did :15 seconds each interval.
Row 500m Z1
+
Row 30sec 90% effort
rest walk 30sec x 25
rest walk 2mins after 15th
+
Row 500m Z1
PM
A. PC 2.2.2.2 x3 rest 15sec/rest 3mins
B. Push press 12X1; 3; rest 2-3mins x 3 80%ish
+
AD sprint 20sec
rest 2:40 x 8
rest 6mins after 4th
AM
Completed
PM
A.240,225,235....all the sets were pretty ugly. didnt feel smooth today. wrist and shoulder bothering me
B.205,215,215...felt ok, not too heavy
16,13,15,16
15,12,15,14....F'ed this up. Only did :15 seconds each interval.
9/3/13
09/01/2013 - MM MAP w/Thaddeus
10min amrap 80% effort
Wall walks
rest 4mins
10min amrap 80% effort
stone to shoulder twice moderate weight on second stone to shoulder carry stone on shoulder 20m drop do 2 stone to shoulder on second stone to shoulder carry stone on shoulder back repeat for the 10mins
rest 4mins
10mins 80% effort
Row 150m
10 situps
10 HR pushups
5 CTB chin ups
rest 4mins
10mins 80% effort
AD 20cals
10 walking lunges
10 kbs 1.5pd
rest 4mins
10mins 80% effort
Run 200m
4 MU
Convinced my buddy Thad to hit this session with me. Good time.
1st - 40
2nd - 9rds + 2 S2T and walk
3rd - 5rds + 10 HRPU
4th - 4rds + 3cals
5th - 6rds + run
Wall walks
rest 4mins
10min amrap 80% effort
stone to shoulder twice moderate weight on second stone to shoulder carry stone on shoulder 20m drop do 2 stone to shoulder on second stone to shoulder carry stone on shoulder back repeat for the 10mins
rest 4mins
10mins 80% effort
Row 150m
10 situps
10 HR pushups
5 CTB chin ups
rest 4mins
10mins 80% effort
AD 20cals
10 walking lunges
10 kbs 1.5pd
rest 4mins
10mins 80% effort
Run 200m
4 MU
Convinced my buddy Thad to hit this session with me. Good time.
1st - 40
2nd - 9rds + 2 S2T and walk
3rd - 5rds + 10 HRPU
4th - 4rds + 3cals
5th - 6rds + run
08/31/2013
AM
Row 5k 2:00/500m pace
PM
A. BS build to a tough triple
+
for time
15 OHS 135#
30 T2B
15 OHS 155#
30 T2B
15 OHS 175#
(bar from ground)
AM
Complete. Rower shut off half way through. Rowed another 10 minutes. I was pissed.
PM
A. 410...This was more than tough. It was a huge PR. I just good felt good and wanted to keep going.
Tester 6:54...wrist still bothering me so did back squat instead @ 225,255,285. Hard.
Row 5k 2:00/500m pace
PM
A. BS build to a tough triple
+
for time
15 OHS 135#
30 T2B
15 OHS 155#
30 T2B
15 OHS 175#
(bar from ground)
AM
Complete. Rower shut off half way through. Rowed another 10 minutes. I was pissed.
PM
A. 410...This was more than tough. It was a huge PR. I just good felt good and wanted to keep going.
Tester 6:54...wrist still bothering me so did back squat instead @ 225,255,285. Hard.
08/29/2013
AM
30mins Z1 AD every 5mins complete 1 strict MU
PM
A. snatch grip push press 2-3; rest 3mins x 3
B. emom - jerk from rack x 2 80% - 6-8mins
C. SA DB bent torso row 3-4; rest 1min btw arms x 3
+
for time
5, 4, 3, 2, 1 rope climb
18, 16, 14, 12, 10 front rack walking lunge 185#
AM
Completed at home. No dip on MU. NOt enough room at home gym. Was surprised how easy strict MU was though.
PM
Could complete this session. Did not get in.
30mins Z1 AD every 5mins complete 1 strict MU
PM
A. snatch grip push press 2-3; rest 3mins x 3
B. emom - jerk from rack x 2 80% - 6-8mins
C. SA DB bent torso row 3-4; rest 1min btw arms x 3
+
for time
5, 4, 3, 2, 1 rope climb
18, 16, 14, 12, 10 front rack walking lunge 185#
AM
Completed at home. No dip on MU. NOt enough room at home gym. Was surprised how easy strict MU was though.
PM
Could complete this session. Did not get in.
08/28/2013 - AM Squats PM Lifting
AM
Back squat 5, 3, 1
Wtd chin up 5, 3, 1
rest as needed btw efforts
PM
A. heaving snatch balance build to a tough single
B. emom - PS x 1/Snatch balance x 2 - 8mins
+
5 sets
5 squat clean TnG build as you go
10 burpees AFAP
rest 4mins
AM
BS - 325,345,365
WTD Chins - 53,70,80
PM
A. 205....didnt feel great. Shoulder wrist bothering me
B. 165...Way under what I did last week. Not happy. Didnt feel good today.
C. 175 :24
185 :24
195 :26
200 :31
185 :25....PC'ed all of these. My wrist was bothering me and squatting would have made it worse. Most I have ever TnG on PC.
Back squat 5, 3, 1
Wtd chin up 5, 3, 1
rest as needed btw efforts
PM
A. heaving snatch balance build to a tough single
B. emom - PS x 1/Snatch balance x 2 - 8mins
+
5 sets
5 squat clean TnG build as you go
10 burpees AFAP
rest 4mins
AM
BS - 325,345,365
WTD Chins - 53,70,80
PM
A. 205....didnt feel great. Shoulder wrist bothering me
B. 165...Way under what I did last week. Not happy. Didnt feel good today.
C. 175 :24
185 :24
195 :26
200 :31
185 :25....PC'ed all of these. My wrist was bothering me and squatting would have made it worse. Most I have ever TnG on PC.
08/27/2013 - AM Rowing PM Clean/Jerk
27th
AM
Row 500m Z1
+
Row 30sec 90% effort
rest walk 30sec x 20
+
Row 500m Z1
PM
A. PC 2.2.2 x3 rest 15sec/rest 3mins
B. build to a max spit jerk from blocks
+
AD sprint 15sec
rest 2:45 x 10
rest 6mins after
AM
All rows 1:39 or lower. stayed within 1m of 151m.
PM
A. 310....Jerk feels slow.
B. 235,240,245....All solid. Gotta hammer mobility
C. 15,14,15,14,14
13,13,16,13,13....Hard to gauge sometimes as cals jump 3/4/5 sometimes.
AM
Row 500m Z1
+
Row 30sec 90% effort
rest walk 30sec x 20
+
Row 500m Z1
PM
A. PC 2.2.2 x3 rest 15sec/rest 3mins
B. build to a max spit jerk from blocks
+
AD sprint 15sec
rest 2:45 x 10
rest 6mins after
AM
All rows 1:39 or lower. stayed within 1m of 151m.
PM
A. 310....Jerk feels slow.
B. 235,240,245....All solid. Gotta hammer mobility
C. 15,14,15,14,14
13,13,16,13,13....Hard to gauge sometimes as cals jump 3/4/5 sometimes.
8/26/13
08/25/2013
10min amrap 80% effort
TGU 1.5pd alt hands per rep
rest 4mins
10min amrap 80% effort
3 stone to shoulder light
2 stone to shoulder moderate
1 stone to shoulder tough
rest 4mins
10mins 80% effort
Row 200m
10 HR pushups
10 CTB chin ups
rest 4mins
10mins 80% effort
5 HSPU
30 DU
AD 20cals
rest 4mins
10mins 90% effort
Run 100m 90% effort
walk back repeat
Felt pretty good today. Trained over at Paragon w/2 youngins.
33 TGUs
11rds + 4 stones...only had 2 weghts, so did 3/3.
5rds + 2CTB...CTB don't feel to great or smooth right now.
5rds + 30 DUs
7 Runs good pace.
TGU 1.5pd alt hands per rep
rest 4mins
10min amrap 80% effort
3 stone to shoulder light
2 stone to shoulder moderate
1 stone to shoulder tough
rest 4mins
10mins 80% effort
Row 200m
10 HR pushups
10 CTB chin ups
rest 4mins
10mins 80% effort
5 HSPU
30 DU
AD 20cals
rest 4mins
10mins 90% effort
Run 100m 90% effort
walk back repeat
Felt pretty good today. Trained over at Paragon w/2 youngins.
33 TGUs
11rds + 4 stones...only had 2 weghts, so did 3/3.
5rds + 2CTB...CTB don't feel to great or smooth right now.
5rds + 30 DUs
7 Runs good pace.
08/24/2013
AM
Row 5k in 20:00 exactly
Done 19:54ish
PM
A. build to a tough OHS double in 12mins
+
15, 10, 5 for time
225# BS from rack
bar MU
A. 245...could not get comfortable. Wrist hurting.
4:56...tried to push. Squats unbroken. barMUs 10/5, 6/4, 5.
Row 5k in 20:00 exactly
Done 19:54ish
PM
A. build to a tough OHS double in 12mins
+
15, 10, 5 for time
225# BS from rack
bar MU
A. 245...could not get comfortable. Wrist hurting.
4:56...tried to push. Squats unbroken. barMUs 10/5, 6/4, 5.
08/22/2013
A heaving snatch balance build to tough single
One set every minute on the minute
B DB power snatch emom 12 min
Odd R x 5 100#
Even L x 5 100#
+
For time:
20 tgu 53#
20 bar muscle up
5 rope climb 20'
Row 1k
A. 205....didnt feel smooth or fast today. wrist/shoulder bothering me.
B. Couldn't do 5 straight on the left. So did 4 EMOM 12min, switching hands each rep. Got better the more reps I did.
14ish minutes. 3:42 on 1k @ the end. It was freakin hot.
One set every minute on the minute
B DB power snatch emom 12 min
Odd R x 5 100#
Even L x 5 100#
+
For time:
20 tgu 53#
20 bar muscle up
5 rope climb 20'
Row 1k
A. 205....didnt feel smooth or fast today. wrist/shoulder bothering me.
B. Couldn't do 5 straight on the left. So did 4 EMOM 12min, switching hands each rep. Got better the more reps I did.
14ish minutes. 3:42 on 1k @ the end. It was freakin hot.
08/21/2013
PM
A. build to a max snatch off blocks
B. emom - PSx1/SnBalx2 - 10mins
+
5 sets
4 squat cleans TnG 205-225#
10 burpees AFAP
rest 5mins
GREAT TRAINING NIGHT
A. 205...this was power. Pull really coming along. My foot work is terrible.
B. 175-4,180-3,185-2,190-1....these felt awesome. Fast caught everything solid.
C. 205 :30
205 :29
210 :30
210 :30
215 :29.....These felt great. Was moving fast. Rest time was perfect for recovery.
A. build to a max snatch off blocks
B. emom - PSx1/SnBalx2 - 10mins
+
5 sets
4 squat cleans TnG 205-225#
10 burpees AFAP
rest 5mins
GREAT TRAINING NIGHT
A. 205...this was power. Pull really coming along. My foot work is terrible.
B. 175-4,180-3,185-2,190-1....these felt awesome. Fast caught everything solid.
C. 205 :30
205 :29
210 :30
210 :30
215 :29.....These felt great. Was moving fast. Rest time was perfect for recovery.
08/19/2013 - Training with BDG in Clemson
Noon
pre - heave snatch balance - build to a tough single
A. Max Snatch from Hang
B. P. clean- build to a heavy single
C. EMOM 20min
Odd - 10 ring dips
Even - 10 T2B
Great training session a lot of development on the the snatch today.
Pre - 210....felt amazing. Really fast into the hole.
A. 195...best this has ever felt. Fast into the hole. Did a lot of reps at lower weights.
B. 255...a lot of pulling tired.
C. Completed....beach workout, I'm huge.
pre - heave snatch balance - build to a tough single
A. Max Snatch from Hang
B. P. clean- build to a heavy single
C. EMOM 20min
Odd - 10 ring dips
Even - 10 T2B
Great training session a lot of development on the the snatch today.
Pre - 210....felt amazing. Really fast into the hole.
A. 195...best this has ever felt. Fast into the hole. Did a lot of reps at lower weights.
B. 255...a lot of pulling tired.
C. Completed....beach workout, I'm huge.
08/17/2013
A. Pressing Snatch Balance, build to 115lb for a single
B. Snatch Balance, build to a tough single - receive lower in squat
C. OHS @ 55X1, 2-2-2, 2 min - build per set, only 1 tough set
D. Power Clean, 1 rep @ 205lb per min for 10 mins
E. This:
12 Kipping HSPU to 10" Depth
1k Row @ 75%
9 Kipping HSPU to 10" Depth
1k Row @ 75%
6 Kipping HSPU to 10" Depth
1k Row @ 75%
3 Kipping HSPU to 10" Depth
A. 65..new move for me. Great for my warm up! Really loosens shoulder.
B. 195....felt awesome
C. 165,185,195....wrist was limiter. Other than that felt good.
D. Completed, felt good.
E. 13:58
B. Snatch Balance, build to a tough single - receive lower in squat
C. OHS @ 55X1, 2-2-2, 2 min - build per set, only 1 tough set
D. Power Clean, 1 rep @ 205lb per min for 10 mins
E. This:
12 Kipping HSPU to 10" Depth
1k Row @ 75%
9 Kipping HSPU to 10" Depth
1k Row @ 75%
6 Kipping HSPU to 10" Depth
1k Row @ 75%
3 Kipping HSPU to 10" Depth
A. 65..new move for me. Great for my warm up! Really loosens shoulder.
B. 195....felt awesome
C. 165,185,195....wrist was limiter. Other than that felt good.
D. Completed, felt good.
E. 13:58
08/16/2013 - Training with James in town
40 sec Row Sprint @ 97% x 4, 4 min
+
5 min Turkish Get-up practice @ 40lb DB
+
10 sets:
20 sec Versaclimber @ 90%
40 sec walk/rest
+
3 min
+
10 sets:
40 sec Airdyne @ 75%
20 sec Airdyne @ 50%
A.) All effort were the same. 235m each time.
B.) Did 16 or 17
C.) No climber. Did alternating sled pulls with James. 90#s for 40m. Your rest was partners time to drag the other way.
D.) Done. I was tired.
+
5 min Turkish Get-up practice @ 40lb DB
+
10 sets:
20 sec Versaclimber @ 90%
40 sec walk/rest
+
3 min
+
10 sets:
40 sec Airdyne @ 75%
20 sec Airdyne @ 50%
A.) All effort were the same. 235m each time.
B.) Did 16 or 17
C.) No climber. Did alternating sled pulls with James. 90#s for 40m. Your rest was partners time to drag the other way.
D.) Done. I was tired.
08/15/2013 - 1st day OPTs program
A. Back Squat @ 20X1, build to a tough 3
B. BTN Split Jerk, build to a tough single
C. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 @ 145lb per min for 7-10 mins - drop each rep
D. 3 sets @ 90%:
30 sec Power Snatch @ 75lbs
30 sec rest
30 sec Airdyne
30 sec rest
+
5 min rest
+
3 sets @ 90%:
30 sec OHS @ 75lbs
30 sec rest
30 sec Box Jump Overs - 24" - land on top, transition to opposite side
30 sec rest
Fun day.
A. 345..felt good.
B. 315....don't feel very fast on my jerks lately
C. Completed...felt great!
Snatch - 12,11,11
AD - 18,17,20
OHS - 16,16,16
BJO - 10,11,12 - No touch on top of box.
B. BTN Split Jerk, build to a tough single
C. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 @ 145lb per min for 7-10 mins - drop each rep
D. 3 sets @ 90%:
30 sec Power Snatch @ 75lbs
30 sec rest
30 sec Airdyne
30 sec rest
+
5 min rest
+
3 sets @ 90%:
30 sec OHS @ 75lbs
30 sec rest
30 sec Box Jump Overs - 24" - land on top, transition to opposite side
30 sec rest
Fun day.
A. 345..felt good.
B. 315....don't feel very fast on my jerks lately
C. Completed...felt great!
Snatch - 12,11,11
AD - 18,17,20
OHS - 16,16,16
BJO - 10,11,12 - No touch on top of box.
08/13/2013
AM
Row 30sec 90% effort
rest walk 30sec x 30
(rest 2mins after 15th min and 25th min)
PM
A. Power clean cluster 1.1.1.1.1.1 x 3 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 3min max cals
A. 245,250,255...Technique is feeling better. Mobility still needs more work.
B. 317...I think this is 2 pound PR
3min max cals....87. Did 49 cals in 1st 45s. Legs were blown up.
Row 30sec 90% effort
rest walk 30sec x 30
(rest 2mins after 15th min and 25th min)
PM
A. Power clean cluster 1.1.1.1.1.1 x 3 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 3min max cals
A. 245,250,255...Technique is feeling better. Mobility still needs more work.
B. 317...I think this is 2 pound PR
3min max cals....87. Did 49 cals in 1st 45s. Legs were blown up.
08/11/2013
10mins 80% effort
Row 200m
10 KBS 1.5pd
10 situps
rest 5mins
10min 80% effort
10 box jumps step down 24"
5 burpees
5 chin ups
rest 5mins
10min 80% effort
2 MU
20 DU
2 pHSPU
20 DU
rest 5mins
10min 80% effort
Row 200m
Run 200m
10 burpees
Still training with Jonathan down in Lakeland.
1st - 6rds
2nd - 9rds + 1
3rd - 7rds
4th - 4rds
Felt good today.
Row 200m
10 KBS 1.5pd
10 situps
rest 5mins
10min 80% effort
10 box jumps step down 24"
5 burpees
5 chin ups
rest 5mins
10min 80% effort
2 MU
20 DU
2 pHSPU
20 DU
rest 5mins
10min 80% effort
Row 200m
Run 200m
10 burpees
Still training with Jonathan down in Lakeland.
1st - 6rds
2nd - 9rds + 1
3rd - 7rds
4th - 4rds
Felt good today.
08/10/2013
AM
Run 5min Z1
+
Run 30sec 85% effort
rest walk 30sec
x15
+
Run 5min Z1
PM
A. build to a tough triple back squat in 10mins
+
Back squat 225# 30reps for time
Did this sessions flip flopped.
Noon
A. 385...felt awesome. Had more.
1:07....I could shave some off this. Goal is :58.
PM
Completed....ridiculously hot and humid in Florida at 4:30. Back was really tightening up. Could tell I haven't been running much.
Run 5min Z1
+
Run 30sec 85% effort
rest walk 30sec
x15
+
Run 5min Z1
PM
A. build to a tough triple back squat in 10mins
+
Back squat 225# 30reps for time
Did this sessions flip flopped.
Noon
A. 385...felt awesome. Had more.
1:07....I could shave some off this. Goal is :58.
PM
Completed....ridiculously hot and humid in Florida at 4:30. Back was really tightening up. Could tell I haven't been running much.
08/08/2013
AM
Z1 your choice 30mins
PM
A1. Jerk from blocks 80% of 1rm x 2; rest 90sec
A2. amrap stiric chin ups mixed grip; rest 2mins x 5
+
For time:
5min amrap
rope climbs
rest 1min
3min amrap
BB on back step ups 95# 24" box alt legs
AM
Completed...AD.
PM
A1. 245
A2. Pronated normal - 21
Supinated normal - 15
Pronated wide - 12
Supinated close - 18
Pronated normal - 14
Rope climbs 15-17ft...12
Box step up - 37
Z1 your choice 30mins
PM
A1. Jerk from blocks 80% of 1rm x 2; rest 90sec
A2. amrap stiric chin ups mixed grip; rest 2mins x 5
+
For time:
5min amrap
rope climbs
rest 1min
3min amrap
BB on back step ups 95# 24" box alt legs
AM
Completed...AD.
PM
A1. 245
A2. Pronated normal - 21
Supinated normal - 15
Pronated wide - 12
Supinated close - 18
Pronated normal - 14
Rope climbs 15-17ft...12
Box step up - 37
08/07/2013
AM
light jog 20-30mins
PM
A. Build to a max snatch off high blocks
B. Hang power snatch x 1/snatch balance x 2 - build complex in 10mins
+
5 sets
7-10 HPC 185# TnG
12 burpees AFAP
rest 5min
AM
Completed. Ran around my parents house.
PM
A.195, failed 205 twice
B.185...power snatch was ugly. Snatch balance felt good.
Hang is very tough to hang onto. Stayed with weights I could keep in palm of hand.
165(8) :34
170(8) :31
170(8) :31
175(8) :32
175(8) :31
light jog 20-30mins
PM
A. Build to a max snatch off high blocks
B. Hang power snatch x 1/snatch balance x 2 - build complex in 10mins
+
5 sets
7-10 HPC 185# TnG
12 burpees AFAP
rest 5min
AM
Completed. Ran around my parents house.
PM
A.195, failed 205 twice
B.185...power snatch was ugly. Snatch balance felt good.
Hang is very tough to hang onto. Stayed with weights I could keep in palm of hand.
165(8) :34
170(8) :31
170(8) :31
175(8) :32
175(8) :31
08/06/2013
PM
A. Power clean cluster 1.1.1.1.1 x 4 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 4
rest 6mins
AD 15sec all out
rest 3min x 4
rest 6mins
AD 15sec all out
rest 3min x 4
A little rushed today. Decent day.
A. 235,240,245,250
B. 310...felt ok, not great.
14,13,14,15
14,18,17,15
14,16,13,15
A. Power clean cluster 1.1.1.1.1 x 4 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 4
rest 6mins
AD 15sec all out
rest 3min x 4
rest 6mins
AD 15sec all out
rest 3min x 4
A little rushed today. Decent day.
A. 235,240,245,250
B. 310...felt ok, not great.
14,13,14,15
14,18,17,15
14,16,13,15
08/04/2013
10mins 80% effort
12 kbs 1.5pd
10 walking lunges
5 box jumps 24"
rest 5mins
10min 80% effort
Row 150m
2 pHSPU
10 T2B unbroken sets of 5
rest 5mins
10min 80% effort
30 DU
5 CTB chin ups unbroken
rest 5mins
10min 80% effort
Run 200m
12 burpees
Good day. Great recovery.
1st - 8rds+lunge+bj...back was tightening up on swings
2nd - 6rds
3rd - 10rds + DU
4th - 5rds + 50m run
12 kbs 1.5pd
10 walking lunges
5 box jumps 24"
rest 5mins
10min 80% effort
Row 150m
2 pHSPU
10 T2B unbroken sets of 5
rest 5mins
10min 80% effort
30 DU
5 CTB chin ups unbroken
rest 5mins
10min 80% effort
Run 200m
12 burpees
Good day. Great recovery.
1st - 8rds+lunge+bj...back was tightening up on swings
2nd - 6rds
3rd - 10rds + DU
4th - 5rds + 50m run
08/03/2013
AM
Row 8k 2:00/500m pace
PM
A. build to a tough triple back squat
+
3, 2, 1, 3, 2, 1 3, 2, 1 for time
FS from ground 225#
MU
wall walks
AM
31:50....felt good. Fingers on left hand were going numb.
PM
A. 365...not too heavy
11:19....squat clean for 1st rep of FS each set.
The girls came up to the gym with me for this one. Fun times. I got done with the workout, I was sitting in front of the fan and Mackenzie came over and sat down with me, then Lindsay. Mackenzie then got up, and went over to where they were eating and got a bottle of water and brought it over to me. I started to cry. Awesome night!
Row 8k 2:00/500m pace
PM
A. build to a tough triple back squat
+
3, 2, 1, 3, 2, 1 3, 2, 1 for time
FS from ground 225#
MU
wall walks
AM
31:50....felt good. Fingers on left hand were going numb.
PM
A. 365...not too heavy
11:19....squat clean for 1st rep of FS each set.
The girls came up to the gym with me for this one. Fun times. I got done with the workout, I was sitting in front of the fan and Mackenzie came over and sat down with me, then Lindsay. Mackenzie then got up, and went over to where they were eating and got a bottle of water and brought it over to me. I started to cry. Awesome night!
08/01/2013
AM
35min Z1 AD
every 7mins practice HS walk 3-5 attempts
PM
A1. Jerk from blocks 77% of 1rm x 2; rest 90sec
A2. Wtd chin up change from supinated to pronated as you go 2-3; rest 90sec x 5
+
For time:
10 rope climbs
100m DB walking lunges 75#/hand
AM
Completed...coudnt do HS walks, was at house. I just stretched for 2-3 minutes at each break.
PM
Couldnt get to gym. :(
35min Z1 AD
every 7mins practice HS walk 3-5 attempts
PM
A1. Jerk from blocks 77% of 1rm x 2; rest 90sec
A2. Wtd chin up change from supinated to pronated as you go 2-3; rest 90sec x 5
+
For time:
10 rope climbs
100m DB walking lunges 75#/hand
AM
Completed...coudnt do HS walks, was at house. I just stretched for 2-3 minutes at each break.
PM
Couldnt get to gym. :(
07/31/2013
AM
A1. Back squat 4-5; rest 30sec
A2. Max rep strict pronated chin ups; rest 3mins x 3-5sets
PM
A. Build to a max snatch off high blocks
B. Hang power snatch x 2/snatch balance x 1 - build complex in 10mins
+
5 sets
6 DL TnG start @325# build as you go
12 no pushup burpee box jumps AFAP
rest 5min
AM
A1. 315(5),335(5),355(5)
A2. 20,19,18
Only time for 3 sets. Good session though. Squatting in flat shoes here at the house.
PM
A. 175.......No blocks. From High Hang
B. 165...felt ok.
C. 325 :41
345 :41
365 :40
375 :36
385 :43....the last one got heavy. Recovery was good though.
A1. Back squat 4-5; rest 30sec
A2. Max rep strict pronated chin ups; rest 3mins x 3-5sets
PM
A. Build to a max snatch off high blocks
B. Hang power snatch x 2/snatch balance x 1 - build complex in 10mins
+
5 sets
6 DL TnG start @325# build as you go
12 no pushup burpee box jumps AFAP
rest 5min
AM
A1. 315(5),335(5),355(5)
A2. 20,19,18
Only time for 3 sets. Good session though. Squatting in flat shoes here at the house.
PM
A. 175.......No blocks. From High Hang
B. 165...felt ok.
C. 325 :41
345 :41
365 :40
375 :36
385 :43....the last one got heavy. Recovery was good though.
07/30/2013
AM
Row 30sec 90% effort
rest walk 30sec x 25
(rest 2mins after 15th min)
PM
A. Power clean cluster 1.1.1.1. x 5 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 5
rest 6mins
AD 15sec all out
rest 3min x 5
AM
Some 1:40, most all 1:39 or a little lower. Very tough.
PM
A.225,235,235,245,245
B.295,305(-).....not feeling great.
14,15,14,16,14
13,15,15,13,-
Row 30sec 90% effort
rest walk 30sec x 25
(rest 2mins after 15th min)
PM
A. Power clean cluster 1.1.1.1. x 5 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 5
rest 6mins
AD 15sec all out
rest 3min x 5
AM
Some 1:40, most all 1:39 or a little lower. Very tough.
PM
A.225,235,235,245,245
B.295,305(-).....not feeling great.
14,15,14,16,14
13,15,15,13,-
07/28/2013
10mins 80% effort
Row 250m
10 swings 1.5pd
rest 5mins
10min 80% effort
Run 200m
3 MU
rest 5mins
10min 80% effort
bear crawl 20m
FW 2pd/hand 40m
10 situps
10min 80% effort
AD 20cals
25 DU
1st - 5rds + row
2nd - 7rds
3rds - 9rds + Bear Crawl...I forgot to do sit ups
4th - 6rds
Good training today. Good recovery.
Row 250m
10 swings 1.5pd
rest 5mins
10min 80% effort
Run 200m
3 MU
rest 5mins
10min 80% effort
bear crawl 20m
FW 2pd/hand 40m
10 situps
10min 80% effort
AD 20cals
25 DU
1st - 5rds + row
2nd - 7rds
3rds - 9rds + Bear Crawl...I forgot to do sit ups
4th - 6rds
Good training today. Good recovery.
07/27/2013
AM
Row 5k 2:00/500m pace
PM
A. build to a max double back squat
+
15, 12, 9, 6, 3 for time
225# back squat
CTB chin up unbroken
HSPU
AM
19:54...felt good.
PM
A. 404...Did this with lifting shoes on.
9:50....Did this out at my buddy Nathan's place. Not butterfly CTB on his rig. He had to hold the smaller rig while I did the CTB. Kipping HSPUs felt really good. Gotta get those faster.
Row 5k 2:00/500m pace
PM
A. build to a max double back squat
+
15, 12, 9, 6, 3 for time
225# back squat
CTB chin up unbroken
HSPU
AM
19:54...felt good.
PM
A. 404...Did this with lifting shoes on.
9:50....Did this out at my buddy Nathan's place. Not butterfly CTB on his rig. He had to hold the smaller rig while I did the CTB. Kipping HSPUs felt really good. Gotta get those faster.
07/25/2013
AM
30min Z1 AD
every 5mins complete 3 tough TGU/arm
PM
A1. Jerk from blocks 75% of 1rm x 2; rest 90sec
A2. Wtd chin up mixed grip 2-3; rest 90sec x 5
+
5, 4, 3, 2, 1 for time
rope climb
185# front rack walking lunge 12steps btw rope climb
AM
230 total cals....got faster as I warmed up. Used a 35# DB and 53# KB on sets of TGU. Great session.
PM
A1. 225,225,225,235,185...no blocks had to bring down to shoulders.
A2. 70(2),70(2),70(3),70(3),70(3)....Not feeling strong here. Left bicep still hurting.
14:00....almost quite after 4th round. Lunges got tough. VERY hot and humid in gym tonight.
30min Z1 AD
every 5mins complete 3 tough TGU/arm
PM
A1. Jerk from blocks 75% of 1rm x 2; rest 90sec
A2. Wtd chin up mixed grip 2-3; rest 90sec x 5
+
5, 4, 3, 2, 1 for time
rope climb
185# front rack walking lunge 12steps btw rope climb
AM
230 total cals....got faster as I warmed up. Used a 35# DB and 53# KB on sets of TGU. Great session.
PM
A1. 225,225,225,235,185...no blocks had to bring down to shoulders.
A2. 70(2),70(2),70(3),70(3),70(3)....Not feeling strong here. Left bicep still hurting.
14:00....almost quite after 4th round. Lunges got tough. VERY hot and humid in gym tonight.
07/24/2013
AM
build to a tough triple back squat btw sets build to a tough triple wtd chin up
PM
A. build to a max snatch off high blocks
B. emom - PS x 1/snatch balance x 2 - 8mins
+
5 sets
4 TnG squat cleans 225#
10 burpees AFAP
rest 5min
AM
355 for 3
63 for 3....left bicep hurting.
Everything always sees heavy at home in the morning.
A. 165....did from high hang, no blocks
B. 155...felt ok, got better as I went.
Had to leave, could not do last part.
build to a tough triple back squat btw sets build to a tough triple wtd chin up
PM
A. build to a max snatch off high blocks
B. emom - PS x 1/snatch balance x 2 - 8mins
+
5 sets
4 TnG squat cleans 225#
10 burpees AFAP
rest 5min
AM
355 for 3
63 for 3....left bicep hurting.
Everything always sees heavy at home in the morning.
A. 165....did from high hang, no blocks
B. 155...felt ok, got better as I went.
Had to leave, could not do last part.
07/23/2013
AM
Row 30sec 90% effort
rest walk 30sec x 20
(rest 2mins after 10th min)
PM
A. Power clean cluster 1. 1. 1. x 6 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 4
rest 5mins
AD 15sec all out
rest 3min x 4
AM
All low 1:40
PM
A. 225,235,245,255,265(2),225
B. 285
17,19,17,15
15,17,15,15
Row 30sec 90% effort
rest walk 30sec x 20
(rest 2mins after 10th min)
PM
A. Power clean cluster 1. 1. 1. x 6 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 4
rest 5mins
AD 15sec all out
rest 3min x 4
AM
All low 1:40
PM
A. 225,235,245,255,265(2),225
B. 285
17,19,17,15
15,17,15,15
07/21/2013
10 min amrap @85%
Run 200m
5 CTB chin ups
5 Clean and jerks grace style 115#
rest 5-10 min as needed
10 min amrap @85%
Row 200m
2 PHSPU kipping
7 T2B
rest 5-10 min as needed
10 min amrap @85%
Airdyne 20cals
10 burpee
10 kbs 40kg
1st - 5rds + 100m
2nd - 6rds
3rd - 3rds + 2BP...used an 80#KB. This one got spicy.
Run 200m
5 CTB chin ups
5 Clean and jerks grace style 115#
rest 5-10 min as needed
10 min amrap @85%
Row 200m
2 PHSPU kipping
7 T2B
rest 5-10 min as needed
10 min amrap @85%
Airdyne 20cals
10 burpee
10 kbs 40kg
1st - 5rds + 100m
2nd - 6rds
3rd - 3rds + 2BP...used an 80#KB. This one got spicy.
07/20/2013
A. Back squat; 2 reps x8; rest 45 seconds bw sets (62% 1rm…speed focus)
B. 5 sets of 25 unbroken wall balls 20# 10' target - for time
+
Row sprints:
30 seconds @95%
rest 2:30 x 4
+
AD 30sec @95%
rest 2:30 x 4
A. 255...felt good. Fast.
B. 5:24...only 1st 3 sets were UB. Sets 4 and 5 went 15/10. Probably should have done another 25 for Karen PR.
Rows - 165m for all
AD - 19,20,19,20....tough at the end. Really hot in gym today.
B. 5 sets of 25 unbroken wall balls 20# 10' target - for time
+
Row sprints:
30 seconds @95%
rest 2:30 x 4
+
AD 30sec @95%
rest 2:30 x 4
A. 255...felt good. Fast.
B. 5:24...only 1st 3 sets were UB. Sets 4 and 5 went 15/10. Probably should have done another 25 for Karen PR.
Rows - 165m for all
AD - 19,20,19,20....tough at the end. Really hot in gym today.
07/18/2013
AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1
PM
A. emom - PC TnG x 3 60-70% of 1rm - 8mins (tech focus)
B. dead hang to inverted on rings/pistol/rope climb/strict HSPU - skill work 15mins
+
10 min amrap 90% effort
Run 200m
15 unbroken wall balls 20# 10' target
7 burpees
rest 5mins
5 min amrap 90% effort
20 DU
3 HSPU
6 PS 75#
AM
Really hammering the AD. 85% efforts were all above 80rpm, some 82. Felt good.
PM
A. 165-7, 175-1...first cleans in a long time. Felt good.
B. Completed
1st - 4rds + 15WBs
2nd - 5rds + 20DUs
It is freaking hot.
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1
PM
A. emom - PC TnG x 3 60-70% of 1rm - 8mins (tech focus)
B. dead hang to inverted on rings/pistol/rope climb/strict HSPU - skill work 15mins
+
10 min amrap 90% effort
Run 200m
15 unbroken wall balls 20# 10' target
7 burpees
rest 5mins
5 min amrap 90% effort
20 DU
3 HSPU
6 PS 75#
AM
Really hammering the AD. 85% efforts were all above 80rpm, some 82. Felt good.
PM
A. 165-7, 175-1...first cleans in a long time. Felt good.
B. Completed
1st - 4rds + 15WBs
2nd - 5rds + 20DUs
It is freaking hot.
07/17/2013
AM
A1. Back squat 5, 3, 5, 3, rest 90sec
A2. Wtd mixed grip chin up 4, 2, 4, 2; rest 90sec
- 2nd waves only working sets
PM
A. Back squat; 3, 3, 2, 2, 1; rest 3 min
+
For time:
10 squat cleans 185#
5 MU
8 squat cleans 185#
4 MU
6 squat cleans 185#
3 MU
4 squat cleans 185#
2 MU
2 squat cleans 185#
1 MU
+
For time:
60 GHD situps every 15 complete 35 unbroken DU
A1. Back squat 5, 3, 5, 3, rest 90sec
A2. Wtd mixed grip chin up 4, 2, 4, 2; rest 90sec
- 2nd waves only working sets
PM
A. Back squat; 3, 3, 2, 2, 1; rest 3 min
+
For time:
10 squat cleans 185#
5 MU
8 squat cleans 185#
4 MU
6 squat cleans 185#
3 MU
4 squat cleans 185#
2 MU
2 squat cleans 185#
1 MU
+
For time:
60 GHD situps every 15 complete 35 unbroken DU
07/16/2013 - Training
AM
Row 500 m easy
+
Row 30 sec @ 90%
walk 30sec
x25
+
Row 500 m easy cooldown
PM
A. emom - PS TnG x 2 - start at 115# + 10# each min - build to a perfect double
B. Snatch deadlift from 3" deficit - 3 x 3; rest 3mins
+
2 sets:
16-20 KBS 2pd
AD 90sec tough
rest 2mins
+
2 sets:
10 DL 245#
Row 90 sec @ 90%
rest 2 min
AM.....started at 1:43 pace, finished 1:40, last 2 were 1:37. tough.
PM
A. Stayed at 115. Wrist still hurting a little
B. 225,235,245...hard
Conditioning was hard, but I recovered well in between. Did 17 swings. NO counter on AD. Rower hurt more than AD.
Row 500 m easy
+
Row 30 sec @ 90%
walk 30sec
x25
+
Row 500 m easy cooldown
PM
A. emom - PS TnG x 2 - start at 115# + 10# each min - build to a perfect double
B. Snatch deadlift from 3" deficit - 3 x 3; rest 3mins
+
2 sets:
16-20 KBS 2pd
AD 90sec tough
rest 2mins
+
2 sets:
10 DL 245#
Row 90 sec @ 90%
rest 2 min
AM.....started at 1:43 pace, finished 1:40, last 2 were 1:37. tough.
PM
A. Stayed at 115. Wrist still hurting a little
B. 225,235,245...hard
Conditioning was hard, but I recovered well in between. Did 17 swings. NO counter on AD. Rower hurt more than AD.
07/14/2013 - Training from 11th
AM
run 30 min @ z1 out of bed - yes, run
PM
A. BS - 60% 1RM; 12 sets of 3 @ 20X1 tempo; rest 45 sec
B. barbell russian step ups @ 1110; 12-15/leg x 3/leg; rest 45 sec b/t legs - get barf bag nearby
C. AMRAP DU's in 6 min
D. Row 5 min @ 90% - sprint last 30 sec
AM - No run.
PM
A. 255
B. Used 95#, completed
C. 426....don;t know if that is good. Kept moving good. Always at least sets of 30.
D. Pain...didnt record meters...was at about 1:48 pace. finshed 1:30ish
run 30 min @ z1 out of bed - yes, run
PM
A. BS - 60% 1RM; 12 sets of 3 @ 20X1 tempo; rest 45 sec
B. barbell russian step ups @ 1110; 12-15/leg x 3/leg; rest 45 sec b/t legs - get barf bag nearby
C. AMRAP DU's in 6 min
D. Row 5 min @ 90% - sprint last 30 sec
AM - No run.
PM
A. 255
B. Used 95#, completed
C. 426....don;t know if that is good. Kept moving good. Always at least sets of 30.
D. Pain...didnt record meters...was at about 1:48 pace. finshed 1:30ish
07/13/2013 - Training from the 10th
10th
AM
AD 30 min for max cals
PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min
AM - 514 cals. Much harder than anticipated.
PM
A. 315,315,325,325,335
B. 185,205,205,215,215,225,225,225,235,235
C. 80
D. Only did 4 sets, started to cramp.
AM
AD 30 min for max cals
PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min
AM - 514 cals. Much harder than anticipated.
PM
A. 315,315,325,325,335
B. 185,205,205,215,215,225,225,225,235,235
C. 80
D. Only did 4 sets, started to cramp.
07/11/2013 - Training from the 9th
AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3
PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min
AM- Completed the rows. Was tough, not too bad though. Gotta get in and out of rower quick. Would only get out every other one.
PM
A. 355 - real happy with this especially after being sick
B. 55,60,65,100 - Baird dared me to do 100 last set, made it 12 steps and fell.
C1. 90
C2. 75...Did know what weights to use for either. Was a decent working weight.
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3
PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min
AM- Completed the rows. Was tough, not too bad though. Gotta get in and out of rower quick. Would only get out every other one.
PM
A. 355 - real happy with this especially after being sick
B. 55,60,65,100 - Baird dared me to do 100 last set, made it 12 steps and fell.
C1. 90
C2. 75...Did know what weights to use for either. Was a decent working weight.
07/10/2013 - Training (Still Sick)
10th
AM
AD 30 min for max cals
PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min
I think it was my fish oil. Gonna stay off for a week or so. Gonna swith to liquid oil.
AM
AD 30 min for max cals
PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min
I think it was my fish oil. Gonna stay off for a week or so. Gonna swith to liquid oil.
07/09/2013 - Training (SICK)
9th
AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3
PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min
Sick so no training.
AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3
PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min
Sick so no training.
July 2nd thru July 7th - Own Programming!
Since I've been injured, coach has been pissed I can;t do any movements. So just doing my own stuff this week.
Did some back squats, 5X5 @ 335 and some tempo back squats 32X1 @ 315 for 3 sets of 3. Did some WB, Box Jumps and ring l-sit holds 15sec a piece.
Conditioning I did some MAP work on AD. Also, some row intervals.
Kind of over did it on Saturday the 6th. Started to feel bad that night. Sick all day Sunday.
Did some back squats, 5X5 @ 335 and some tempo back squats 32X1 @ 315 for 3 sets of 3. Did some WB, Box Jumps and ring l-sit holds 15sec a piece.
Conditioning I did some MAP work on AD. Also, some row intervals.
Kind of over did it on Saturday the 6th. Started to feel bad that night. Sick all day Sunday.
7/19/13
06/30/2013 - Lovett Workout w/Kwiatkowskis
Just went to track and screwed around made a workout up. Went like this.
800m run
50m OH walking lunge 45#
50m Burpess Broad Jump
400m run
25 KBS 53#
25 thrusters 15#dbs
25 KS
25 thrusters
400m run
run to top of stadium
50 hand release Push ups
400m run
run to top of stadium
50 stadium step jumps
100 DUs
400m run
29:00 ish......Very hot. Fun.
800m run
50m OH walking lunge 45#
50m Burpess Broad Jump
400m run
25 KBS 53#
25 thrusters 15#dbs
25 KS
25 thrusters
400m run
run to top of stadium
50 hand release Push ups
400m run
run to top of stadium
50 stadium step jumps
100 DUs
400m run
29:00 ish......Very hot. Fun.
06/29/2013 - Squats and Tester
A. Back squat; 3 reps x12; rest 45 seconds bw sets (60% 1rm…speed focus)
B. "Karen"
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
B. "Karen"
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
06/27/2013 - AM AD & PM Training
AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 10 min z1
85% still 80-81 for all. Really hammering. Total cals were like 512.
PM
A. Power snatch; 2 reps on the min for 12 min @65% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
12 CTB chin ups
24 thrusters 45#
A. No snatches
B. Completed....same as other weeks, no CTB.
Amrap - Did 2 rope climbs instead of CTB. 3rds + 400m....it was ridiculusly hot today.
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 10 min z1
85% still 80-81 for all. Really hammering. Total cals were like 512.
PM
A. Power snatch; 2 reps on the min for 12 min @65% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
12 CTB chin ups
24 thrusters 45#
A. No snatches
B. Completed....same as other weeks, no CTB.
Amrap - Did 2 rope climbs instead of CTB. 3rds + 400m....it was ridiculusly hot today.
06/26/2013 - AM Squat & PM Prowler/Dips/Tester
AM
Back squat; build to a 2rm (in between each attempt perform 2 heavy
weighted chins)
No pull ups.
400 for 2RM...HELL YEAH. A2G, toes just slightly out.
PM
A. Front squat; 1, 1, 1, 1; rest 3 min
+
For time:
50 front squat 135#
25 parallete hspu
+
3 rounds for time:
Airdyne 60 calories
120 double unders
Prowler for short distances w/rest.
Weighted ring dips w/35#.
Tester - 14:40......Stayed as steady as possible. DUs were 80/40. 60/40/20. 120.
Back squat; build to a 2rm (in between each attempt perform 2 heavy
weighted chins)
No pull ups.
400 for 2RM...HELL YEAH. A2G, toes just slightly out.
PM
A. Front squat; 1, 1, 1, 1; rest 3 min
+
For time:
50 front squat 135#
25 parallete hspu
+
3 rounds for time:
Airdyne 60 calories
120 double unders
Prowler for short distances w/rest.
Weighted ring dips w/35#.
Tester - 14:40......Stayed as steady as possible. DUs were 80/40. 60/40/20. 120.
06/25/2013 - AM Row & PM Training
AM
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x30
+
Row 500 m easy cooldown
Didnt get up in time.
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 14 sets
B. Snatch pulls from blocks (mid thigh); 2, 2, 2; rest 3 min
+
3 sets:
10 DL 255#
AD 90 sec @ 90%
rest 2 min
+
3 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatches
B. 225, 245, 265
Completed. Very tough, super hot/humid today. Finding a zone on the AD though.
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x30
+
Row 500 m easy cooldown
Didnt get up in time.
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 14 sets
B. Snatch pulls from blocks (mid thigh); 2, 2, 2; rest 3 min
+
3 sets:
10 DL 255#
AD 90 sec @ 90%
rest 2 min
+
3 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatches
B. 225, 245, 265
Completed. Very tough, super hot/humid today. Finding a zone on the AD though.
06/23/2013 - MM MAP
10 min amrap @85%
Run 400m
18 kbs 1.5 pood
12 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 750m
12 thrusters 45#
12 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 36 calories
12 DB back extensions 10#
12 DB bench press 20#/hand
3rds + 150M
3rds + 400M....used dbs for thrusters
3rds + 5cals
Run 400m
18 kbs 1.5 pood
12 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 750m
12 thrusters 45#
12 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 36 calories
12 DB back extensions 10#
12 DB bench press 20#/hand
3rds + 150M
3rds + 400M....used dbs for thrusters
3rds + 5cals
06/22/2013 - Training with my buddy.
A. Back squat; 3 reps x12; rest 45 seconds bw sets (58% 1rm…speed focus)
B. Amrap unbroken wall balls x4; rest 6 min
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
I love training with my dog Tebow!
A.235, completed
B.68,50,50,52.....receovered fairly well in between
Rows are terrible. Feeling that is.
30s - 1:31.4, 1:29.2, 1:28.7
60s - 1:38.8, 1:39, 1:39.7
90s - 1:44.0, 1:42.5
B. Amrap unbroken wall balls x4; rest 6 min
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
I love training with my dog Tebow!
A.235, completed
B.68,50,50,52.....receovered fairly well in between
Rows are terrible. Feeling that is.
30s - 1:31.4, 1:29.2, 1:28.7
60s - 1:38.8, 1:39, 1:39.7
90s - 1:44.0, 1:42.5
06/20/2013 - AM AD & PM Training
AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x25
+
Airdyne 10 min z1
85% efforts are now 80-81 RPMs.... feeling really strong here.
PM
A. Power snatch; 2 reps on the min for 12 min @63% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
10 chin ups
20 wall balls
A. No Snatch
B. Completed, Pistols still tough without lifting shoes. But I can still do them.
4rds + 200m.....hard to keep HR down with 20 WBs sets. All unbroken though.
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x25
+
Airdyne 10 min z1
85% efforts are now 80-81 RPMs.... feeling really strong here.
PM
A. Power snatch; 2 reps on the min for 12 min @63% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
10 chin ups
20 wall balls
A. No Snatch
B. Completed, Pistols still tough without lifting shoes. But I can still do them.
4rds + 200m.....hard to keep HR down with 20 WBs sets. All unbroken though.
06/19/2013 - AM Squat & PM Prowler + Tester
AM
Back squat; build to a 3rm (in between each attempt perform 2 heavy
weighted chins)
BS - 375....legs felt tired. No pull ups, resting arm
PM
A. Front squat; 2, 2, 1, 1; rest 3 min
+
For time:
30 front squat 225#
20 parallete hspu
10 front squat 225#
5 parallete hspu
+
For time:
Row 2k
50 knees to elbow
Just did prowler pushes for 10 sec then rested 20sec. Did that for like 10 minutes. Did weighted dips instead of HSPUs.
Tester was
Back squat; build to a 3rm (in between each attempt perform 2 heavy
weighted chins)
BS - 375....legs felt tired. No pull ups, resting arm
PM
A. Front squat; 2, 2, 1, 1; rest 3 min
+
For time:
30 front squat 225#
20 parallete hspu
10 front squat 225#
5 parallete hspu
+
For time:
Row 2k
50 knees to elbow
Just did prowler pushes for 10 sec then rested 20sec. Did that for like 10 minutes. Did weighted dips instead of HSPUs.
Tester was
06/18/2013 - AM Row & PM Training
AM
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x25
+
Row 500 m easy cooldown
Not as fast this week....all efforts 1:41.5 - 1:42
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 12 sets
B. Snatch deadlift - 3 x 3 @ 130-140% of single in part A; rest 90 sec
+
2 sets:
10 DL 245#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatching, shoulder/wrist
B. 235,245,245
Completed intervals. Not as bad as last week. NO counter for AD but I was goin tough.
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x25
+
Row 500 m easy cooldown
Not as fast this week....all efforts 1:41.5 - 1:42
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 12 sets
B. Snatch deadlift - 3 x 3 @ 130-140% of single in part A; rest 90 sec
+
2 sets:
10 DL 245#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatching, shoulder/wrist
B. 235,245,245
Completed intervals. Not as bad as last week. NO counter for AD but I was goin tough.
6/27/13
06/16/2013 - MM MAP - Missed
10 min amrap @85%
Run 400m
15 kbs 1.5 pood
10 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 500m
10 thrusters 45#
10 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 30 calories
15 back extensions
10 DB bench press 20#/hand
Parents in town, couldnt do.
Run 400m
15 kbs 1.5 pood
10 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 500m
10 thrusters 45#
10 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 30 calories
15 back extensions
10 DB bench press 20#/hand
Parents in town, couldnt do.
06/15/2013 - WBs weakness no more
A. Back squat; 3 reps x12; rest 45 seconds bw sets (55% 1rm…speed focus)
B. 3 sets of 50 unbroken wall balls for time
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
A. 225, completed.
B. rested 4ish minutes in between sets. painful. I never done that many in consecutive sets
Pain....1:30 average on :30
1:32 average on :60
1:38 average on :90
B. 3 sets of 50 unbroken wall balls for time
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
A. 225, completed.
B. rested 4ish minutes in between sets. painful. I never done that many in consecutive sets
Pain....1:30 average on :30
1:32 average on :60
1:38 average on :90
06/13/2013 - AD MAP then Skill and AMRAP in PM
AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1
PM
A. Power snatch; 2 reps on the min for 12 min @60% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Airdyne 20 calories
10 hang squat snatch 75#
10 chin ups
AM
Total cals was like 410
Was staying at 80RPM for 85%. That is 3-4 higher than previous sessions. Felt good. Super hot in carport.
PM
A)Didnt do, shoulder/wrist
B)Completed, pistols in flat shoes, trying to stay on heel, not quite there yet.
AMRAP - 6rds....I wanted to try the light weight snatch. Didnt hurt, but I did hang power snatch.
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1
PM
A. Power snatch; 2 reps on the min for 12 min @60% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Airdyne 20 calories
10 hang squat snatch 75#
10 chin ups
AM
Total cals was like 410
Was staying at 80RPM for 85%. That is 3-4 higher than previous sessions. Felt good. Super hot in carport.
PM
A)Didnt do, shoulder/wrist
B)Completed, pistols in flat shoes, trying to stay on heel, not quite there yet.
AMRAP - 6rds....I wanted to try the light weight snatch. Didnt hurt, but I did hang power snatch.
06/12/2013 - Double Squatting
AM
A1. Back squat 5, 5, 5, 5, 5, 5; rest 1 min (start very conservative
and build to a 5rm attempt)
A2. Weighted chin up; 2-3x6; rest 3 min
PM
A. Front squat; 3, 2, 1; rest 3 min
+
2-4-6-4-2-4-6-4-2
Front squat 225#
Parallete hspu
+
For time:
Run 1 mile
50 no push up burpee box jumps 20" (step down)
AM
A1) 365, still in the flat shoes, A2G.
A2) Was convservative to start and worked up to 70 for 3.
PM
A) 245,265,275...not doing these anymore, cant hold in rack, so i'n crossing my arms. hurts shoulders too much.
For time:
PR'ed mile at 5:55...was pretty blown up after that. Was doing burpees on knuckles because I can;t bend wrist back. Total time 10:31.
A1. Back squat 5, 5, 5, 5, 5, 5; rest 1 min (start very conservative
and build to a 5rm attempt)
A2. Weighted chin up; 2-3x6; rest 3 min
PM
A. Front squat; 3, 2, 1; rest 3 min
+
2-4-6-4-2-4-6-4-2
Front squat 225#
Parallete hspu
+
For time:
Run 1 mile
50 no push up burpee box jumps 20" (step down)
AM
A1) 365, still in the flat shoes, A2G.
A2) Was convservative to start and worked up to 70 for 3.
PM
A) 245,265,275...not doing these anymore, cant hold in rack, so i'n crossing my arms. hurts shoulders too much.
For time:
PR'ed mile at 5:55...was pretty blown up after that. Was doing burpees on knuckles because I can;t bend wrist back. Total time 10:31.
06/11/2013 - Back at it, Double
AM
Row 500 m easy
then...
Row 30 sec @ 90%
leg only row for 30 sec x 20
then..
Row 500 m easy cooldown
PM
A. PS - build to a good single much less than 1RM, then do that single every 30 sec for 10 sets
B. Snatch Pulls - 3 x 3 @ 130% of single in part A; rest 90 sec
+
2 sets:
10 DL 225#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 10-15
AD 90 sec @ 90%
rest 2 min
AM
Between 1:39 and 1:42 for average during 90%. Good session
PM
A)Staying away for now. Letting shoulder and wrist rest up.
B)Did these at 225
Completed the intervals. AD was not working so did not know cals. But I was 90% for sure. Last one hurt. Did 12 swings on KBS.
Row 500 m easy
then...
Row 30 sec @ 90%
leg only row for 30 sec x 20
then..
Row 500 m easy cooldown
PM
A. PS - build to a good single much less than 1RM, then do that single every 30 sec for 10 sets
B. Snatch Pulls - 3 x 3 @ 130% of single in part A; rest 90 sec
+
2 sets:
10 DL 225#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 10-15
AD 90 sec @ 90%
rest 2 min
AM
Between 1:39 and 1:42 for average during 90%. Good session
PM
A)Staying away for now. Letting shoulder and wrist rest up.
B)Did these at 225
Completed the intervals. AD was not working so did not know cals. But I was 90% for sure. Last one hurt. Did 12 swings on KBS.
6/10/13
06/09/2013 - Recover
Just wanted to move and sweat a little.
30min AD @ Z2.....309cals, kept RPMs at 61-62.
30min AD @ Z2.....309cals, kept RPMs at 61-62.
06/08/2013 - Family Fun Saturday
Past 2 Saturdays the whole family has been going to the gym. Been fun training with Lindsay while Mackenzie is running around getting into trouble. Here is what I did....
A. Cl Grip DL 3,3,3,3
B. 15 WBs @ 25#; rest 90s X 5
C1.12 GHD sit ups; rest 45s
C2.12 GH raises; rest 45s X 5
AMRAP in 10min:
20 KBS @ 20kg
10 push ups
20 DU
A. 335,355,375,385....last 2 sets were heavy. Focus on the clean starting position.
B. Completed....not too bad. Definitely som impact on the wrist with the heavier ball. Would like
to work this in more.
C1.Completed
C2.Completed
Amrap...6rds + 20swings.....grip on KB got tough towards end. all unbroken. push ups on knuckles.
A. Cl Grip DL 3,3,3,3
B. 15 WBs @ 25#; rest 90s X 5
C1.12 GHD sit ups; rest 45s
C2.12 GH raises; rest 45s X 5
AMRAP in 10min:
20 KBS @ 20kg
10 push ups
20 DU
A. 335,355,375,385....last 2 sets were heavy. Focus on the clean starting position.
B. Completed....not too bad. Definitely som impact on the wrist with the heavier ball. Would like
to work this in more.
C1.Completed
C2.Completed
Amrap...6rds + 20swings.....grip on KB got tough towards end. all unbroken. push ups on knuckles.
06/06/2013 - Well....I guess I'll squat heavy
A.) BS 1 rep @ 350; rest 1min X 25
B.) 50DU
25m dog sled 90#+sled; rest 3 min X 5
A.Completed.....still in flat shoes, pretty sure this is most I have very squatted in flats. Still focusing on position, A2G.
B.Completed.....wasnt for time. But each set was 100%. Sled is tough.
B.) 50DU
25m dog sled 90#+sled; rest 3 min X 5
A.Completed.....still in flat shoes, pretty sure this is most I have very squatted in flats. Still focusing on position, A2G.
B.Completed.....wasnt for time. But each set was 100%. Sled is tough.
6/6/13
06/04/2013 - Maybe one day
as many rounds in 20 min:
20 thrusters - 135#
20 COVP chin ups
20 burpees
Maybe one day I'll do this workout. Too bad, cause I surprisingly felt really good after that long ass row.
Did this instead....
A.) Back Squat 5 X 5 @ 325...wanted to build off the 3X5 @ 315 from 10 days ago. This wasn't easy but it wasnt hard. Still in flat shoes for all of these.
B.) 20min just keep moving
6 30in BJ
Farmers carry 100# 25m
shoulder mobility........didnt keep score just want to move and work all these movements for a while. BJ were not TnG. But more for power instead. Was doing shoulder mobility with bar behind shoulders, working hands closer in and driving elbows slowly forward.
20 thrusters - 135#
20 COVP chin ups
20 burpees
Maybe one day I'll do this workout. Too bad, cause I surprisingly felt really good after that long ass row.
Did this instead....
A.) Back Squat 5 X 5 @ 325...wanted to build off the 3X5 @ 315 from 10 days ago. This wasn't easy but it wasnt hard. Still in flat shoes for all of these.
B.) 20min just keep moving
6 30in BJ
Farmers carry 100# 25m
shoulder mobility........didnt keep score just want to move and work all these movements for a while. BJ were not TnG. But more for power instead. Was doing shoulder mobility with bar behind shoulders, working hands closer in and driving elbows slowly forward.
06/03/2013 - As RX'ed!
Row 60 min for max meters
13,876....I mean geeze. I felt good and was averaging a 2:04 thru 30min. I was in my carport and it was humid as hell. Started to get major sweat issues on hands. Had to stop 4 times in last 30 min just to chalk up. Should have had a towel too. Wasn't that hard mentally though. The large time never got to me.
13,876....I mean geeze. I felt good and was averaging a 2:04 thru 30min. I was in my carport and it was humid as hell. Started to get major sweat issues on hands. Had to stop 4 times in last 30 min just to chalk up. Should have had a towel too. Wasn't that hard mentally though. The large time never got to me.
06/01/2013 - More adjusted training
A. low blocks - PC x 1/SC x 2; rest 1 min x 8 - moderate weight, jump up little per set
B. Thruster @ 2222; 5-7 x 5; rest 2 min - work on positioning not load
+
5 sets:
15 CTB chin ups
15 ring dips
15 BJ's - 24"
rest 2 min
+
5 rds for time:
25 DU's
10 burpees
Adjusted to this....
A. Cl grip DL 5,5,5,5,5; rest 3min
B. 15 24in BJ AFAP;rest 45sec X 5
C1. 12 GHD situps; rest 45sec
C2. 12 GH raises; rest 45sec X 4
For time:
5rds
25DU
15 Wall balls
A.315,335,355,375,385.....got hard
B.completed....working on foot position and upright torso on landing
C1.completed
C2.completed
Tester...4:28...unbroken....happy with WBs...focusing on not "dancing" in between shots. Keeping feet glued in to position. I think its helping
C2
B. Thruster @ 2222; 5-7 x 5; rest 2 min - work on positioning not load
+
5 sets:
15 CTB chin ups
15 ring dips
15 BJ's - 24"
rest 2 min
+
5 rds for time:
25 DU's
10 burpees
Adjusted to this....
A. Cl grip DL 5,5,5,5,5; rest 3min
B. 15 24in BJ AFAP;rest 45sec X 5
C1. 12 GHD situps; rest 45sec
C2. 12 GH raises; rest 45sec X 4
For time:
5rds
25DU
15 Wall balls
A.315,335,355,375,385.....got hard
B.completed....working on foot position and upright torso on landing
C1.completed
C2.completed
Tester...4:28...unbroken....happy with WBs...focusing on not "dancing" in between shots. Keeping feet glued in to position. I think its helping
C2
05/30/2013 - SQUATTING & AD Sprints
A. hang power clean - build to a tough-ish single in 10 min
B. PC - build to a 5 heavy TnG in max 5 sets
C. TGU - 5-8/arm tough x 3/arm; rest 45 sec b/t arms
+
3 rds for time:
25 KBS - 2pd
25 burpees
Had to adjust......
A. Back Squat 2 reps @ 325 every 2mins X 10
B. EMOM for 10min
15sec Ring L-sit Hold
C. 20sec AD sprint rest 2:40 X 4
A. Completed....not too bad, feeling stronger
B. Completed
C. 21,21,19,20 cals.....on the ground for a while afterwards. Hammered it.
B. PC - build to a 5 heavy TnG in max 5 sets
C. TGU - 5-8/arm tough x 3/arm; rest 45 sec b/t arms
+
3 rds for time:
25 KBS - 2pd
25 burpees
Had to adjust......
A. Back Squat 2 reps @ 325 every 2mins X 10
B. EMOM for 10min
15sec Ring L-sit Hold
C. 20sec AD sprint rest 2:40 X 4
A. Completed....not too bad, feeling stronger
B. Completed
C. 21,21,19,20 cals.....on the ground for a while afterwards. Hammered it.
05/28/2013 - Easin back in
A. snatch balance - 6 sets x 3 @ 80% effort; rest 90 sec
B. Max Snatch off high blocks
C. BS @ 4211; 4-6 x 4; rest 3 min
+
for time:
50 wall balls
40 HSPU
30 T2B
20 bar muscle ups
10 S2O - 155#
Had to adjust due to wrist and shoulder....
C. 255,275,285,300...all for 4. Felt good.
For time...had to adjust to this...
50 wall balls
40 ring push ups
30 T2B
20 Slam balls 30#
10 2pd KBS
6:04...did the 50 WBs unbroken...most ive ever done, wasnt that bad. Good day.
B. Max Snatch off high blocks
C. BS @ 4211; 4-6 x 4; rest 3 min
+
for time:
50 wall balls
40 HSPU
30 T2B
20 bar muscle ups
10 S2O - 155#
Had to adjust due to wrist and shoulder....
C. 255,275,285,300...all for 4. Felt good.
For time...had to adjust to this...
50 wall balls
40 ring push ups
30 T2B
20 Slam balls 30#
10 2pd KBS
6:04...did the 50 WBs unbroken...most ive ever done, wasnt that bad. Good day.
05/25/2013 - Post Regional Recovery
Back Squat 3X5 @ 315
Want to improve my squat position. Gonna squat in flat shoes for a while. Olympic style, ass 2 grass. No knee sleeves. Just a belt. These were tough. Still a little tired probably.
Want to improve my squat position. Gonna squat in flat shoes for a while. Olympic style, ass 2 grass. No knee sleeves. Just a belt. These were tough. Still a little tired probably.
5/8/13
05/07/2013 - Heavy Thruster and Run/thruster/CTB
A. Thruster from rack heavy single
+
For time:
Run 800m
10 thrusters 95#
10 CTB chin ups
run 400m
20 thrusters 95#
20 CTB chun ups
Run 200m
30 thrusters 95#
30 CTB chin ups
A. 205 in nanos. Most Ive ever done in non olyfting shoes. Elbows and shoulders were hurting. Not recovered from weekend.
B. 13:10.....10s done unbroken. 20s done in 2 sets, 30s done in 3 sets. Hard to push today. Lets thrusters go to my fingertips today, so it could rest on my shoulders. If I kept it in my palm it hovered over my shoulders. Really hope I get this fixed in 11 days. Gonna need good mobility there for day 1.
+
For time:
Run 800m
10 thrusters 95#
10 CTB chin ups
run 400m
20 thrusters 95#
20 CTB chun ups
Run 200m
30 thrusters 95#
30 CTB chin ups
A. 205 in nanos. Most Ive ever done in non olyfting shoes. Elbows and shoulders were hurting. Not recovered from weekend.
B. 13:10.....10s done unbroken. 20s done in 2 sets, 30s done in 3 sets. Hard to push today. Lets thrusters go to my fingertips today, so it could rest on my shoulders. If I kept it in my palm it hovered over my shoulders. Really hope I get this fixed in 11 days. Gonna need good mobility there for day 1.
05/05/2013 - Double Tester
AM
3 rds for time:
50 m FW - 100#/h
15 burpee over box jumps - 24"
Row 400 m
PM
for time:
100 thrusters - 100#
100 DU's
75 CTB chin ups
100 DU's
50 wall balls
100 DU's
25 CTB chin ups
100 DU's
I'm hurting right now. Zapped.
AM...11:10.....did not stop, kept moving. rows were 1:50 or lower, except last i pushed more. I needed this session to not destroy me.
PM.....28:20.....thrusters felt horrible, could not get into good position on rack. thrusters took me 10min. I moved well, thru the rest. CTB in set 7 or 8. All butterfly, my back is less fatigued when I do those. WBs ate up some time. MY shoulders and arms were shaking when I was done. Not in a greta place right now, physically, mentally.
3 rds for time:
50 m FW - 100#/h
15 burpee over box jumps - 24"
Row 400 m
PM
for time:
100 thrusters - 100#
100 DU's
75 CTB chin ups
100 DU's
50 wall balls
100 DU's
25 CTB chin ups
100 DU's
I'm hurting right now. Zapped.
AM...11:10.....did not stop, kept moving. rows were 1:50 or lower, except last i pushed more. I needed this session to not destroy me.
PM.....28:20.....thrusters felt horrible, could not get into good position on rack. thrusters took me 10min. I moved well, thru the rest. CTB in set 7 or 8. All butterfly, my back is less fatigued when I do those. WBs ate up some time. MY shoulders and arms were shaking when I was done. Not in a greta place right now, physically, mentally.
5/4/13
05/04/2013 - Regional Prep WODs
AM
Run 1 mile
+
15,12,9
Clean - 100 kg
P HSPU
PM
for time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents
8 CJ - 165
3 rope ascents
6 CJ - 185
2 rope ascents
4 CJ - 205
1 rope ascent
2 CJ - 225
No Run this AM. Raining bad here.
Not a good day today. Cleans felt horrible. Hands were constantly coming off the bar on 1st WOD.
Tester #1....16:20....Horrible. P HSPU were pretty good. Kipped all of them. The cleans just took too long. They were way too hard.
Tester #2.....13:20...Not bad, not good. Just ok. Cleans felt a little better. The 225 was tough though, and my hands and fingers were still coming off. Rope climbs felt good. Just kept moving. I think I can do this in 10min when my clean is feeling good. Had to change all weights.
Run 1 mile
+
15,12,9
Clean - 100 kg
P HSPU
PM
for time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents
8 CJ - 165
3 rope ascents
6 CJ - 185
2 rope ascents
4 CJ - 205
1 rope ascent
2 CJ - 225
No Run this AM. Raining bad here.
Not a good day today. Cleans felt horrible. Hands were constantly coming off the bar on 1st WOD.
Tester #1....16:20....Horrible. P HSPU were pretty good. Kipped all of them. The cleans just took too long. They were way too hard.
Tester #2.....13:20...Not bad, not good. Just ok. Cleans felt a little better. The 225 was tough though, and my hands and fingers were still coming off. Rope climbs felt good. Just kept moving. I think I can do this in 10min when my clean is feeling good. Had to change all weights.
05/02/2013 - AM Tester & PM DL/MU tester
AM
For time:
150 calories airdyne
50 OHS 135#
150 calories airdyne
PM
for time:
5 MU's
15 DL - 315#
5 MU's
12 DL - 325#
5 MU's
9 DL - 335#
5 MU's
6 DL - 345#
5 MU's
AM...Couldn't do it.
PM...7:22...had to change all my weights. DLs were all in 2 sets. MUs were unbroken except last 2 sets 4/1 and 3/2. Rings were all over the place tonight. Pretty wide placement. DLs felt a lot better/lighter than they have been.
For time:
150 calories airdyne
50 OHS 135#
150 calories airdyne
PM
for time:
5 MU's
15 DL - 315#
5 MU's
12 DL - 325#
5 MU's
9 DL - 335#
5 MU's
6 DL - 345#
5 MU's
AM...Couldn't do it.
PM...7:22...had to change all my weights. DLs were all in 2 sets. MUs were unbroken except last 2 sets 4/1 and 3/2. Rings were all over the place tonight. Pretty wide placement. DLs felt a lot better/lighter than they have been.
05/01/2013 - AM Run & PM EMOM
AM
Run 30 seconds @90%
walk 30 seconds @50%
x20
PM
A. Power snatch; Build to a tough single
+
EMOM for 20 min:
Odd- 3 parallete hspu
Even- 10 CTB chin ups
+
Run 1 mile time trial
AM...completed...efforts were good. Back got pretty tight.
PM
A.185....I don;t know if I'm tired or what. But this was tough.
EMOM...complete in TITIN vest. Tore my hands on 2nd to last set CTB all butterfly. Was switching between strict and kipping PHSPUs.
Raining no run.
Run 30 seconds @90%
walk 30 seconds @50%
x20
PM
A. Power snatch; Build to a tough single
+
EMOM for 20 min:
Odd- 3 parallete hspu
Even- 10 CTB chin ups
+
Run 1 mile time trial
AM...completed...efforts were good. Back got pretty tight.
PM
A.185....I don;t know if I'm tired or what. But this was tough.
EMOM...complete in TITIN vest. Tore my hands on 2nd to last set CTB all butterfly. Was switching between strict and kipping PHSPUs.
Raining no run.
04/30/2013 - AM Row & PM Cleans and MU
AM
Row 5k @easy pace
PM
A. Squat snatch from blocks 1, 1, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a 3 rep max (can't drop the bar)
+
6 rounds for max reps
1 min squat clean 225#
1 min muscle ups
30 sec rest
AM....20:35....got faster each 500. Some of the fingers in my left hand went numb the last 2k or so. Weird. Ever have that happen?
A. Worked to heavy front squat in nanos. 285.
B. 195....this was tough. Shoulders seem tighter than usual.
Cleans/MU went....4/10,4/10,4/8,3/8,3/7,4/7
Only failed 1 clean and 1 MU. Probably could have gotten more in 1st minute or 2.
Row 5k @easy pace
PM
A. Squat snatch from blocks 1, 1, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a 3 rep max (can't drop the bar)
+
6 rounds for max reps
1 min squat clean 225#
1 min muscle ups
30 sec rest
AM....20:35....got faster each 500. Some of the fingers in my left hand went numb the last 2k or so. Weird. Ever have that happen?
A. Worked to heavy front squat in nanos. 285.
B. 195....this was tough. Shoulders seem tighter than usual.
Cleans/MU went....4/10,4/10,4/8,3/8,3/7,4/7
Only failed 1 clean and 1 MU. Probably could have gotten more in 1st minute or 2.
04/28/2013 - Row Intervals & Super 100s
Row 500m @90%
rest 2:30
x5
(little faster per 500 m than apr 21st)
PM
For time:
100 box jumps 30" (step down)
100 kbs 2 pood
100 burpees
100 thrusters 65#
AM...Pain cave...all were 1:35-1:37....terrible.
PM....34:10....holy lord this was aweful. The step downs were tough on the 30in. 2pds runined my back. Grinded out the burpees. Did 10 thursters, thought I was gonna quit and laid down, back was hurting. Stayed down for like 5 seconds, got up and grinded it out. hard workout.
rest 2:30
x5
(little faster per 500 m than apr 21st)
PM
For time:
100 box jumps 30" (step down)
100 kbs 2 pood
100 burpees
100 thrusters 65#
AM...Pain cave...all were 1:35-1:37....terrible.
PM....34:10....holy lord this was aweful. The step downs were tough on the 30in. 2pds runined my back. Grinded out the burpees. Did 10 thursters, thought I was gonna quit and laid down, back was hurting. Stayed down for like 5 seconds, got up and grinded it out. hard workout.
04/27/2013 - Clean Ladder & Run,Burpee Chin, Run, Thurster
A. Squat clean gaunlet; beginning at 225# - add 5# per min until failure
+
Run 800m
30 burpee jumping chin ups
Run 800m
30 thrusters 155#
A.280...not happy. Couldnt get in a good rack position. 280 is ok for a bad day I guess.
Tester - 14:15......Run was 2:48, pretty fast. Burpee chins were fast too. Got back to thrusters and changed shoes. Thrusters got easier the more I did.
+
Run 800m
30 burpee jumping chin ups
Run 800m
30 thrusters 155#
A.280...not happy. Couldnt get in a good rack position. 280 is ok for a bad day I guess.
Tester - 14:15......Run was 2:48, pretty fast. Burpee chins were fast too. Got back to thrusters and changed shoes. Thrusters got easier the more I did.
4/26/13
04/25/2013 - AM Row/Burpee/Row & PM Tester
For time:
Row 1k
50 burpees
Row 1k
PM
100 DU's
+
5 rounds for time:
5 hang power snatch 145#
15 ring dips
+
100 DU's
AM...sick child. all hand on deck. Will try and make up Sat PM.
PM...8:42....Missed on 1st set of DUs at 32, then finished. Snatches unbroken rounds 1 and 2. then 3-2 in rounds 3,4, and 5. Dips were unbroken rounds 1,2,3. Then 10-5 in 4th and 5-3-3-2-2 in 5th round. Last 100 DUs unbroken. Not happy with time. Again, snatch feel very hard. I think I am not actively pulling under the bar. My "power" position is probably not very low. I also did this at home, I warmed up ok. But when I am snatching, like the clean, I prob need to wamr up a lot.
Row 1k
50 burpees
Row 1k
PM
100 DU's
+
5 rounds for time:
5 hang power snatch 145#
15 ring dips
+
100 DU's
AM...sick child. all hand on deck. Will try and make up Sat PM.
PM...8:42....Missed on 1st set of DUs at 32, then finished. Snatches unbroken rounds 1 and 2. then 3-2 in rounds 3,4, and 5. Dips were unbroken rounds 1,2,3. Then 10-5 in 4th and 5-3-3-2-2 in 5th round. Last 100 DUs unbroken. Not happy with time. Again, snatch feel very hard. I think I am not actively pulling under the bar. My "power" position is probably not very low. I also did this at home, I warmed up ok. But when I am snatching, like the clean, I prob need to wamr up a lot.
04/24/2013 - AM MAP Run & PM Snatch + EMOM + tester
AM
Run 30 seconds @90%
Walk 30 seconds
x10
+
Run 40 sec @ 90%
walk rest 20 sec
x10
Tough session.....my back is tightening up on the runs. I just need to do it more. Efforts were consistent.
PM
A. Power snatch; TnG 5, 5, 3, 3; rest 3 min
+
EMOM for 20 min:
Odd- 3 S2O 205#
Even- 3 bar muscle ups
+
For time:
Run 200m
20 power snatch 165#
Run 200m
20 power snatch 135#
Run 200m
20 power snatch 105#
A. 155,165,170,175....155 and 165 felt better than last week. Still feeling weird now that I am trying to make big contact with hip.
EMOM...completed with TITIN vest. 205 were power jerk, TnG. Some sets were better than others. But definitely the most I have ever TnG at that weight. Bar MUs were also good, even with weight vest. Getting better at the kip.
Tester....11:02....dang, should not have taken this long. 1st 200m + snatch + 200m took 4:30. The 200m runs were suicide, so I had to stop and turn around 5 times each run. The snatches at 165 and 135 were singles. 165 did not feel good, it was hard. Tough adjusting to new technique. The 105 I did 9-5-3-3. Tried to push hard at the end to finish. Had to change my own weight as well which ate up time.
Run 30 seconds @90%
Walk 30 seconds
x10
+
Run 40 sec @ 90%
walk rest 20 sec
x10
Tough session.....my back is tightening up on the runs. I just need to do it more. Efforts were consistent.
PM
A. Power snatch; TnG 5, 5, 3, 3; rest 3 min
+
EMOM for 20 min:
Odd- 3 S2O 205#
Even- 3 bar muscle ups
+
For time:
Run 200m
20 power snatch 165#
Run 200m
20 power snatch 135#
Run 200m
20 power snatch 105#
A. 155,165,170,175....155 and 165 felt better than last week. Still feeling weird now that I am trying to make big contact with hip.
EMOM...completed with TITIN vest. 205 were power jerk, TnG. Some sets were better than others. But definitely the most I have ever TnG at that weight. Bar MUs were also good, even with weight vest. Getting better at the kip.
Tester....11:02....dang, should not have taken this long. 1st 200m + snatch + 200m took 4:30. The 200m runs were suicide, so I had to stop and turn around 5 times each run. The snatches at 165 and 135 were singles. 165 did not feel good, it was hard. Tough adjusting to new technique. The 105 I did 9-5-3-3. Tried to push hard at the end to finish. Had to change my own weight as well which ate up time.
04/23/2013 - AM Row & PM Clean thruster + long tester
AM
Row 5k @easy pace
21:06....Got faster as warmed up more.
PM
A. Squat snatch from blocks 2, 2, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a max
+
12 rounds for time:
2 squat clean 225#
4 muscle ups
8 hspu
A. Did not have time
B. 225...not good. Flexibility and keeping all fingers on the bar was not there. I have not been stretching as much at home recently. That stops tonight. Stretching every night. Can;t slack on the upper body mobility.
Tester....19:52....thought it was 10rounds, so only did 10. Only failed 1 clean. All MUs unbroken and smooth. HSPUs were unbroken thru 6 rounds then went 5-3. I need to practice fast, small kips for normal HSPUs. As rounds went on, shoulders got tighter and grip and getting elbows thru in good position got more difficult.
Row 5k @easy pace
21:06....Got faster as warmed up more.
PM
A. Squat snatch from blocks 2, 2, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a max
+
12 rounds for time:
2 squat clean 225#
4 muscle ups
8 hspu
A. Did not have time
B. 225...not good. Flexibility and keeping all fingers on the bar was not there. I have not been stretching as much at home recently. That stops tonight. Stretching every night. Can;t slack on the upper body mobility.
Tester....19:52....thought it was 10rounds, so only did 10. Only failed 1 clean. All MUs unbroken and smooth. HSPUs were unbroken thru 6 rounds then went 5-3. I need to practice fast, small kips for normal HSPUs. As rounds went on, shoulders got tighter and grip and getting elbows thru in good position got more difficult.
04/21/2013 - AM Row Intervals & PM 2011 Regional WOD 100's
AM
Row 500m @90%
rest 3 min
x5
AM intervals were 1:38, 1:37.5, 1:37.2, 1:37.5, 1:38.1...........Happy with consistency. These still hurt though.
PM
Crossfit regional workout #4 2011 (100's)
21:05......Was shooting for 19:00. Got tough. The KBS and OHS at up so much time. Did Pull ups 30-20-15-15-10-10 all butterfly. Lats get so much less tired when I do butterfly. Breathing was good. Done at about 3:15. KBS was 15,15, then all 10s. Probably took to much time between sets. Got done about 10:00ish. DUs 70-30. OHS was 15,10s, then 13,12 the last 2 sets. Back was getting tight. Its a good time. I kept moving, but have to be even tougher shortening time between sets.
Row 500m @90%
rest 3 min
x5
AM intervals were 1:38, 1:37.5, 1:37.2, 1:37.5, 1:38.1...........Happy with consistency. These still hurt though.
PM
Crossfit regional workout #4 2011 (100's)
21:05......Was shooting for 19:00. Got tough. The KBS and OHS at up so much time. Did Pull ups 30-20-15-15-10-10 all butterfly. Lats get so much less tired when I do butterfly. Breathing was good. Done at about 3:15. KBS was 15,15, then all 10s. Probably took to much time between sets. Got done about 10:00ish. DUs 70-30. OHS was 15,10s, then 13,12 the last 2 sets. Back was getting tight. Its a good time. I kept moving, but have to be even tougher shortening time between sets.
4/23/13
04/20/2013 - Snatch/OHS Complex and Run/Heavy Diane tester
A. Squat snatch x3/OHS x3; build to a max of the complex (can't drop bar)
+
For time:
Run 400m
21 deadlift 315#
21 hspu
Run 400m
15 deadlift 315#
15 hspu
Run 400m
9 deadlift 315#
9 hspu
A.) 175.....F it. Scrapping my snatch technique and starting from scratch. Really making contact with the hip, not just "brushing" it or in some cases no contact at all.
Tester....10:35....runs were 1:30-1:40ish. DL were broken up in 3 sets, each round. HSPU unbroken. DL were tough after running.
+
For time:
Run 400m
21 deadlift 315#
21 hspu
Run 400m
15 deadlift 315#
15 hspu
Run 400m
9 deadlift 315#
9 hspu
A.) 175.....F it. Scrapping my snatch technique and starting from scratch. Really making contact with the hip, not just "brushing" it or in some cases no contact at all.
Tester....10:35....runs were 1:30-1:40ish. DL were broken up in 3 sets, each round. HSPU unbroken. DL were tough after running.
04/18/2013 - AM AMRAP and PM Tester
AM
20 min amrap:
20 calories airdyne
15 CTB chin ups
Hands were hurting from yesterday's pulling and CTB. So adjusted the WOD a little. Instead of CTB, I did 10 strict pull ups on odd rounds, 10 hand release push ups on even rounds.
10 rounds completed. I put the AD at the bottom of my driveway. So I had to run up and down between AD and doing pull ups and push ups. Good session.
PM
5 rounds for time:
5 power snatch 155#
7 hspu
14 pistols
7:16.....1st rouund unbroken in 1:01. Could only do singles on snatches from there, but stayed fast. HSPU unbroken, was getting tougher though in later rounds. Pistols were steady, not fast. Still need more practice and more mobility.
20 min amrap:
20 calories airdyne
15 CTB chin ups
Hands were hurting from yesterday's pulling and CTB. So adjusted the WOD a little. Instead of CTB, I did 10 strict pull ups on odd rounds, 10 hand release push ups on even rounds.
10 rounds completed. I put the AD at the bottom of my driveway. So I had to run up and down between AD and doing pull ups and push ups. Good session.
PM
5 rounds for time:
5 power snatch 155#
7 hspu
14 pistols
7:16.....1st rouund unbroken in 1:01. Could only do singles on snatches from there, but stayed fast. HSPU unbroken, was getting tougher though in later rounds. Pistols were steady, not fast. Still need more practice and more mobility.
04/17/2013 - AM MAP Run and PM Snatch, EMOM, Run/Grace/Run
AM
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
AM runs completed. Ran at office, we have like 800-1000m loop. Runs we consistent. Last 2-3 of last set were tough.
PM
A. Power snatch; TnG 5, 5, 5, 5; rest 3 min
+
EMOM for 20 min:
Odd- 7 Push jerk 155#
Even- 7 CTB chin ups
+
For time:
Run 400m
30 clean and jerk 135#
Run 400m
A.)155,155,165,175.....last felt ugly. Tough to control it to the floor. Really trying to keep weight on heels during pull.
EMOM...completed with Titin vest. Tough, but CTB felt good. Jerks got the heart rate going. Focusing on staying on heel and getting under the bar.
Tester....6:50....all singles for C&J. It was all I had, but I didn't stop. Tough, but good night of training.
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
AM runs completed. Ran at office, we have like 800-1000m loop. Runs we consistent. Last 2-3 of last set were tough.
PM
A. Power snatch; TnG 5, 5, 5, 5; rest 3 min
+
EMOM for 20 min:
Odd- 7 Push jerk 155#
Even- 7 CTB chin ups
+
For time:
Run 400m
30 clean and jerk 135#
Run 400m
A.)155,155,165,175.....last felt ugly. Tough to control it to the floor. Really trying to keep weight on heels during pull.
EMOM...completed with Titin vest. Tough, but CTB felt good. Jerks got the heart rate going. Focusing on staying on heel and getting under the bar.
Tester....6:50....all singles for C&J. It was all I had, but I didn't stop. Tough, but good night of training.
4/17/13
04/16/2013 - AM row......PM Clean, OHS max, tester
AM
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
PM
A. Squat clean from blocks 2, 2, 1, 1; rest 3 min
B. OHS; build to a max
+
for time:
50 thrusters - 135#
25 ghd sit ups
25 box jumps - 20"
35 thrusters - 115#
20 ghd sit ups
20 box jumps - 20"
20 thrusters - 95#
15 ghd sit ups
15 box jumps - 20"
AM....completed. Total time 21:01. Easy pace 1Ks were 2:15ish. 1st 1K @ 1:53 was a 1:54 ave. Tough get going. The 2nd 1K @ 1:53 was easier that was 1:52. Liked this session.
PM
B. 315...15# PR, did this 1st. tried 330 3 times and failed the jerk everytime. stupid. I think I can squat it.
A. 255,275,300,310.....15# PR, 1st EVER 300# CLEAN! I cried, I have been working so hard for this. Then to come back and then hit 310#. Man it was awesome.
Ran out of time for tester.... might try to hit on Sat.
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
PM
A. Squat clean from blocks 2, 2, 1, 1; rest 3 min
B. OHS; build to a max
+
for time:
50 thrusters - 135#
25 ghd sit ups
25 box jumps - 20"
35 thrusters - 115#
20 ghd sit ups
20 box jumps - 20"
20 thrusters - 95#
15 ghd sit ups
15 box jumps - 20"
AM....completed. Total time 21:01. Easy pace 1Ks were 2:15ish. 1st 1K @ 1:53 was a 1:54 ave. Tough get going. The 2nd 1K @ 1:53 was easier that was 1:52. Liked this session.
PM
B. 315...15# PR, did this 1st. tried 330 3 times and failed the jerk everytime. stupid. I think I can squat it.
A. 255,275,300,310.....15# PR, 1st EVER 300# CLEAN! I cried, I have been working so hard for this. Then to come back and then hit 310#. Man it was awesome.
Ran out of time for tester.... might try to hit on Sat.
04/14/2013 - AM..row intervals...PM....2012 Regional WOD #4
AM
Row 500m @90%
rest 3 min
x4
PM
Crossfit regional workout #4 2012
AM....1:35.2,1:36.0,1:37.6,1:41.5. Came out to fast on 1st. Hurt at the end.
PM...18:50....Wanted to be in 17:00ish range. Maybe could do it on the day. Would have been 5th in region, that was a year ago though. BS was 35/15. FS was 12,11,10,9,8. OHS was 25/13/12. Pull ups were 20/10/10, 15/13/12, 15/13/12. S2O was 15/8/7, 20/10, 30. Good day.
I think the creatine is helping with recovery.
Row 500m @90%
rest 3 min
x4
PM
Crossfit regional workout #4 2012
AM....1:35.2,1:36.0,1:37.6,1:41.5. Came out to fast on 1st. Hurt at the end.
PM...18:50....Wanted to be in 17:00ish range. Maybe could do it on the day. Would have been 5th in region, that was a year ago though. BS was 35/15. FS was 12,11,10,9,8. OHS was 25/13/12. Pull ups were 20/10/10, 15/13/12, 15/13/12. S2O was 15/8/7, 20/10, 30. Good day.
I think the creatine is helping with recovery.
04/13/2013 - 2012 Regional WOD #5....then heavy tester
A. Squat snatch/double under gauntlet (workout #5 regionals)
+
For time:
Run 800m
30 deadlift 315#
Run 400m
20 power clean 225#
Run 200m
10 power snatch 135#
A.) 215.....no comment. FML. Need work. UGH!
Tester....15:45...the DLs were heavier than anticipated. Havent done in a while, hopefulyl will come back quick. cleans were all singles, just tried to keep moving. snatches were fast singles. took like :40 at end. runs were 3:10ish.....1:40ish...:50ish... run route is longer than distance because of coming in/out of gym.
+
For time:
Run 800m
30 deadlift 315#
Run 400m
20 power clean 225#
Run 200m
10 power snatch 135#
A.) 215.....no comment. FML. Need work. UGH!
Tester....15:45...the DLs were heavier than anticipated. Havent done in a while, hopefulyl will come back quick. cleans were all singles, just tried to keep moving. snatches were fast singles. took like :40 at end. runs were 3:10ish.....1:40ish...:50ish... run route is longer than distance because of coming in/out of gym.
04/11/2013 - Regioinals Prep starts.....AM Run/CTB....PM..Clean/pHSPU
AM
Run 400m
Amrap CTB chin ups
(run another 400 m every time you come off the bar)
(75 CTB chin ups for time)
PM
5 rounds for time:
5 hang power clean 225#
5 parallete hspu - 10" deficit
AM....12:25...CTB reps were 28,21,20,8. Should have only taken 3 sets. I should have gotten more in 1st set. My bar at home is a lttle slick. Was doing normal kipping CTB.
Started creatine after this session. We'll see how it goes.
PM....8:04.....cleans were all singles. I gotta hang onto to the bar at this heavy weight. pHSPU unbroken except last rep of last set, took me 3 attempts. Cost me :30+ seconds!!! Very happy with pHSPU though. Deficit is about 12in.
Run 400m
Amrap CTB chin ups
(run another 400 m every time you come off the bar)
(75 CTB chin ups for time)
PM
5 rounds for time:
5 hang power clean 225#
5 parallete hspu - 10" deficit
AM....12:25...CTB reps were 28,21,20,8. Should have only taken 3 sets. I should have gotten more in 1st set. My bar at home is a lttle slick. Was doing normal kipping CTB.
Started creatine after this session. We'll see how it goes.
PM....8:04.....cleans were all singles. I gotta hang onto to the bar at this heavy weight. pHSPU unbroken except last rep of last set, took me 3 attempts. Cost me :30+ seconds!!! Very happy with pHSPU though. Deficit is about 12in.
04/07/2013 - 5K row & mobility
Row 5k @85%
+
mobility work
19:35 on row. Felt good. Legs sore from 13.5. Mobility for 30min after. Looking forward to some rest days :)
+
mobility work
19:35 on row. Felt good. Legs sore from 13.5. Mobility for 30min after. Looking forward to some rest days :)
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