AM
Run 30 min easy out of bed
Had some house trouble, rats! Didn't get to run this AM.
PM
4 rounds for time:
Run 200m
Airdyne 20 calories
6:24....So we have 2 ADs at the gym. One is piece of crap, that was the one I was assigned. We start the tester, I run the 200m, I get to the AD and it has shut off. It is not as simple as, "Oh just turn it back on." You have unplug the battery, hold the start button and pray. Then MAYBE it will come on. SOOOOOO....I wanted until Thad was done then I went. We have an indoor 40m turf track now, so we ran that in suicide form. Down 40, back 80, down 120, back 160, half 180, back for 200m. It is a lot of starting and stopping which it tougher on the legs in the later rounds. 2nd round of AD I told myself, "don't pace, push your engine, if you blow up, so be it." I never did. 100% effort. It hurt and I am coughing pretty good night, it feels GOOD!
1/31/13
01/30/2013 - Jerks and AMRAP
A. Push jerk; build to a max
B. Split jerk clusters 1.1.1x3; rest 15 seconds/rest 3 min
+
12 min amrap:
10 power cleans 135#
10 ring dips
100m run
A. 280....25lb PR! So instead of jerking with bar on my figure tips, I am now able to do so with bar in palms. Making a huge difference.
B. 245,275,295.....Wanted to work technique, since I am jerk from palm now, it's different. Bar is not driver directly overhead but is coming forward. Just gotta keep working. I know this better technique will eventually allow me to reach my potential. Temporary set back for now.
Tester....50m short of 8 rds....ring dips unbroken and fast, cleans were UB, then 7/3 for round 2-8. Wanted to stay at 92-95% and not get worked by trying to rip through cleans. Kept break short. Run was inside on new track, it was raining. Did 25m shuttle run, down/back and down and back for 100 total, so probably took longer than normally would.
B. Split jerk clusters 1.1.1x3; rest 15 seconds/rest 3 min
+
12 min amrap:
10 power cleans 135#
10 ring dips
100m run
A. 280....25lb PR! So instead of jerking with bar on my figure tips, I am now able to do so with bar in palms. Making a huge difference.
B. 245,275,
Tester....50m short of 8 rds....ring dips unbroken and fast, cleans were UB, then 7/3 for round 2-8. Wanted to stay at 92-95% and not get worked by trying to rip through cleans. Kept break short. Run was inside on new track, it was raining. Did 25m shuttle run, down/back and down and back for 100 total, so probably took longer than normally would.
01/29/2013 - FS/Clean/AMRAP
AM
Run 30 min easy out of bed
Done. Boom.
PM
A. 1 1/4 front squat 3, 2, 1; rest 2 min
B. Squat clean; build to a 2 rep max TnG
+
12 min amrap:
12 thrusters 135#
12 toes to bar
48 double unders
So today was suppose to be some snatch lifting, which I admittedly could use. However, I wanted to follow up on the FS/clean cycle from last week. Glad I did.
A. 255,285,315 PR by 40lbs....i just never pushed it before, with mobility getting better, i feel like i should be able to clean this. All these squats are in the palm of my hand, stretching is really paying off
B. 245....had more, maybe 255 or 260 but ran out of time. The heavier the weight gets, the more I need to control it on the way down for additional reps. I can't go too fast like I would if it was 135, it pulls me out of position.
Tester.....again, time was issue did 4 full rounds in 9:33...T2B and DU unbroken, thrusters we UB, 7/5, 5/4/3, 7/5. Felt ok. I was truly happy that not once was I bothered or had to think about my rack position. Bar full in palm and on shoulders, man....it is so much easier that way! HA!
Run 30 min easy out of bed
Done. Boom.
PM
A. 1 1/4 front squat 3, 2, 1; rest 2 min
B. Squat clean; build to a 2 rep max TnG
+
12 min amrap:
12 thrusters 135#
12 toes to bar
48 double unders
So today was suppose to be some snatch lifting, which I admittedly could use. However, I wanted to follow up on the FS/clean cycle from last week. Glad I did.
A. 255,285,315 PR by 40lbs....i just never pushed it before, with mobility getting better, i feel like i should be able to clean this. All these squats are in the palm of my hand, stretching is really paying off
B. 245....had more, maybe 255 or 260 but ran out of time. The heavier the weight gets, the more I need to control it on the way down for additional reps. I can't go too fast like I would if it was 135, it pulls me out of position.
Tester.....again, time was issue did 4 full rounds in 9:33...T2B and DU unbroken, thrusters we UB, 7/5, 5/4/3, 7/5. Felt ok. I was truly happy that not once was I bothered or had to think about my rack position. Bar full in palm and on shoulders, man....it is so much easier that way! HA!
01/27/2013 - SWIM! and rowing
AM
swim
5min z1
25m underwater rest 1min X 10
5min z1
Love the water! Found a pool close to the house for $4 a visit. Gonna continue to go on Sunday mornings. Breathing was good, much better than last year at this time. Really worked my lats.
PM
Row 30 seconds @85%
Row 30 seconds @50%
x45
(rest 5 min bw sets 15/16, 30/31)
3842m, 3796m, 3816m....85% was between 1:41-1:45, which was better than 2 weeks ago.
swim
5min z1
25m underwater rest 1min X 10
5min z1
Love the water! Found a pool close to the house for $4 a visit. Gonna continue to go on Sunday mornings. Breathing was good, much better than last year at this time. Really worked my lats.
PM
Row 30 seconds @85%
Row 30 seconds @50%
x45
(rest 5 min bw sets 15/16, 30/31)
3842m, 3796m, 3816m....85% was between 1:41-1:45, which was better than 2 weeks ago.
01/26/2013 - Snatch and Rope workout
AM
Run 30 min easy out of bed
Its cold...thats all I have to say.
PM
A. Build to a max snatch
+
5 rounds for time:
10 deadlift 335#
5 wall walks
2 rope climb
A)195....I have no idea what has happened to my snatch the last 6-8 weeks. Uh, gotta fix it.
Tester - 12:20....Dl were 10, 6/4, 6/4, 5/5, 4/3/3...wall walks were tougher than I thought but kept moving. Rope climbs were good, we now have 15 and 20 foot rope. That will help, but I'd like to get more work in here, even just once a week would be enough.
Run 30 min easy out of bed
Its cold...thats all I have to say.
PM
A. Build to a max snatch
+
5 rounds for time:
10 deadlift 335#
5 wall walks
2 rope climb
A)195....I have no idea what has happened to my snatch the last 6-8 weeks. Uh, gotta fix it.
Tester - 12:20....Dl were 10, 6/4, 6/4, 5/5, 4/3/3...wall walks were tougher than I thought but kept moving. Rope climbs were good, we now have 15 and 20 foot rope. That will help, but I'd like to get more work in here, even just once a week would be enough.
01/24/2012 - YAY Airdyne
AM
Run 30 min easy out of bed
Had a fixed route, ran it 85-90%. 24min
PM
10 min airdyne @85%
Rest 3 min
x3
167, 154, 161.....listen to me when I tell you. I have the stingiest AD on the planet. You are fighting for 20 in minute. Effort was right on.
Run 30 min easy out of bed
Had a fixed route, ran it 85-90%. 24min
PM
10 min airdyne @85%
Rest 3 min
x3
167, 154, 161.....listen to me when I tell you. I have the stingiest AD on the planet. You are fighting for 20 in minute. Effort was right on.
1/24/13
01/23/2013 - EMOM, longest ever
A. Speed deadlift; 3 reps on the minute for 17 min @60% 1rm
+
On the minute for 22 min:
Odd- 6 power clean 145#
Even- 6 EROM HSPU (45# plate to floor)
+
On the minute for 22 min:
Odd- 4 deadlift 315#
Even- 3 parallete hspu
I actually love EMOM training. Especially DL and HSPUs...obviously.
A. 325...got faster and easier
1st 22min....Cleans are fast and feel good. Hook grip is not in, need to work on that, but it still solidly in hand, not on fingertips. HSPUs, no pad, these were a lot easier than last week. I think the shoulder mobility allowed for that.
2nd 22min....last session like this I 6DL, so I did that again, can't go backwards! HSPUs were also no pad to the floor. Played around with going width on each set. All unbroken and strict.
+
On the minute for 22 min:
Odd- 6 power clean 145#
Even- 6 EROM HSPU (45# plate to floor)
+
On the minute for 22 min:
Odd- 4 deadlift 315#
Even- 3 parallete hspu
I actually love EMOM training. Especially DL and HSPUs...obviously.
A. 325...got faster and easier
1st 22min....Cleans are fast and feel good. Hook grip is not in, need to work on that, but it still solidly in hand, not on fingertips. HSPUs, no pad, these were a lot easier than last week. I think the shoulder mobility allowed for that.
2nd 22min....last session like this I 6DL, so I did that again, can't go backwards! HSPUs were also no pad to the floor. Played around with going width on each set. All unbroken and strict.
01/22/2013 - Clean/FS/burpee row sprint
AM
30min easy run out of bed
PM
From 1/8...got program late, wanted to do this session
A. Squat clean 2, 2, 1, 1; rest 2 min
B. Front squat 5, 3, 1; rest 2 min
From 1/19
For time:
25 burpees
Row 500m
I know we build from week to week. So wanted to do first part of the squats and cleans.
A.)245,260,275,290...best cleans have felt in months. did not lose grip at all.
B.)285,315,345(fail)....315 was PR for 3. Zapped me for the single.
Tester - 2:27...burpees completed at :46, fast but under control, focused on breathing, row was 1:33. Was a lot stronger on this than I thought. Surprised myself again on another short high power output tester. Gotta trust my engine.
Every night for about 10 days now Lindsay and I have been stretching forearms, wrists and shoulders at home. It has paid off HUGE! Now my warm up to get into position is 5-10min instead of 30-40. Just gonna keep hammering it.
30min easy run out of bed
PM
From 1/8...got program late, wanted to do this session
A. Squat clean 2, 2, 1, 1; rest 2 min
B. Front squat 5, 3, 1; rest 2 min
From 1/19
For time:
25 burpees
Row 500m
I know we build from week to week. So wanted to do first part of the squats and cleans.
A.)245,260,275,290...best cleans have felt in months. did not lose grip at all.
B.)285,315,345(fail)....315 was PR for 3. Zapped me for the single.
Tester - 2:27...burpees completed at :46, fast but under control, focused on breathing, row was 1:33. Was a lot stronger on this than I thought. Surprised myself again on another short high power output tester. Gotta trust my engine.
Every night for about 10 days now Lindsay and I have been stretching forearms, wrists and shoulders at home. It has paid off HUGE! Now my warm up to get into position is 5-10min instead of 30-40. Just gonna keep hammering it.
1/21/13
01/20/2013 - AMRAP
With a 12 min amrap:
Row 2k
In remaining time:
Amrap:
7 power snatch 95#
7 box jumps 24"
Still moving gym. Gonna do this thursday at lunch.
Row 2k
In remaining time:
Amrap:
7 power snatch 95#
7 box jumps 24"
Still moving gym. Gonna do this thursday at lunch.
01/19/2013 - C&J/Sprint
AM
Run 30 min easy out of bed
Run was good. Went about 85-90% effort for a set course. was right at 25min. I'll have to check the distance. Back is feeling great when running, loving the AM runs.
PM
A. Clean and jerk; build to a max
+
For time:
25 burpees
Row 500m
Moving day at the gym. Moved weights/bars/flooring/furniture for 5ish hours. Functional fitness, YAY! Gonna do burpee/row on Tuesday. Gonna do C&J next saturday with Snatch.
Run 30 min easy out of bed
Run was good. Went about 85-90% effort for a set course. was right at 25min. I'll have to check the distance. Back is feeling great when running, loving the AM runs.
PM
A. Clean and jerk; build to a max
+
For time:
25 burpees
Row 500m
Moving day at the gym. Moved weights/bars/flooring/furniture for 5ish hours. Functional fitness, YAY! Gonna do burpee/row on Tuesday. Gonna do C&J next saturday with Snatch.
01/17/2013 - GRINDER!!!!!
AM
Run 30 min easy out of bed
Run was good. Super cold and raining this morning. Felt like Rocky.
PM
20 min amrap:
12 ohs 75#
Run 400m
Tonight was the last night in our old facility. Did this workout named "THE GRINDER" that only our gym does, it was raining and about 35 degrees. Other than the row, everything is outside.
500m Row
10 Thrusters 95#
Dumbell famers carry 70#
5 pull-up
10 push ups
15 squats
Dumbell famers carry 70#
Chain & Tire Drag
5 pull-up
10 push ups
15 squats
10 Tractor tire flips
hill sprint
15 box jumps
15 wallball shots
500 meter run
Finished in 12:12 which was :30 better than last year and :04 off the gym record. Considering the weather, I think I did very well. Good to get out and do some different stuff.
Run 30 min easy out of bed
Run was good. Super cold and raining this morning. Felt like Rocky.
PM
20 min amrap:
12 ohs 75#
Run 400m
Tonight was the last night in our old facility. Did this workout named "THE GRINDER" that only our gym does, it was raining and about 35 degrees. Other than the row, everything is outside.
500m Row
10 Thrusters 95#
Dumbell famers carry 70#
5 pull-up
10 push ups
15 squats
Dumbell famers carry 70#
Chain & Tire Drag
5 pull-up
10 push ups
15 squats
10 Tractor tire flips
hill sprint
15 box jumps
15 wallball shots
500 meter run
Finished in 12:12 which was :30 better than last year and :04 off the gym record. Considering the weather, I think I did very well. Good to get out and do some different stuff.
01/16/2013 - Jerk/Push Press/AMRAP
A. Split jerk; build to a max
B. Push press clusters 1.1.1x3; rest 15 seconds/rest 3 min
+
15 min amrap:
15 deadlift 155#
15 S2O 115#
15 calories airdyne
A) 300....max is 315. Didn't feel super solid tonight here.
B)245,245,255....don't know 1 rep max, so 255 was a PR.
AMRAP - 7rds.....felt really solid 7-8 minutes in. Then got tough. AD was hard. Everything unbroken.
B. Push press clusters 1.1.1x3; rest 15 seconds/rest 3 min
+
15 min amrap:
15 deadlift 155#
15 S2O 115#
15 calories airdyne
A) 300....max is 315. Didn't feel super solid tonight here.
B)245,245,255....don't know 1 rep max, so 255 was a PR.
AMRAP - 7rds.....felt really solid 7-8 minutes in. Then got tough. AD was hard. Everything unbroken.
1/15/13
1/15/2013 - Snatch and Chipper
A. Squat snatch; build to a max
B. Amrap squat snatch in 6 min @185#
+
50 back squat 135#
25 toes to bar
35 front squat 115#
20 CTB chin ups
20 ohs 95#
15 knees to elbow
A)205...my snatch has gone to shit.
B)17 reps, failed 8 reps.....25 to 30 was my goal, fell way short. All technique, just gotta chalk it up to a bad night and move on. I am better than that. A lot better. Breathing was fine, was not really tired at all.
Tester - 9:58....didn't have a lot of time, started 5ish minutes after snatch. Front squats ate up a lot of time.
B. Amrap squat snatch in 6 min @185#
+
50 back squat 135#
25 toes to bar
35 front squat 115#
20 CTB chin ups
20 ohs 95#
15 knees to elbow
A)205...my snatch has gone to shit.
B)17 reps, failed 8 reps.....25 to 30 was my goal, fell way short. All technique, just gotta chalk it up to a bad night and move on. I am better than that. A lot better. Breathing was fine, was not really tired at all.
Tester - 9:58....didn't have a lot of time, started 5ish minutes after snatch. Front squats ate up a lot of time.
1/13/2013 - MAP rowing
Row 30 seconds @85%
Row 30 seconds @50%
x40
(rest 5 min bw sets 20/21)
First 20 minutes, 5108 meters. 85% was 1:41-1:48. Probably should have stayed at 1:44 form beginning.
Second 20 minutes was 4858 meters. 85% 1:49-1:50. Tougher had to fight more. Did not want to the 2nd round. Got better tonight. Physically and mentally.
Row 30 seconds @50%
x40
(rest 5 min bw sets 20/21)
First 20 minutes, 5108 meters. 85% was 1:41-1:48. Probably should have stayed at 1:44 form beginning.
Second 20 minutes was 4858 meters. 85% 1:49-1:50. Tougher had to fight more. Did not want to the 2nd round. Got better tonight. Physically and mentally.
01/12/2013 - The big 32, C&J, AMRAP
Yup today is my 32nd birthday. People ask me if I "feel" older. Not really. I am stronger, faster, better conditioned than I ever have been in my life. Onward.
AM
Run 30 min easy out of bed
Run was good. Ran with Lindsay and I pushed Mackenzie in the BOB stroller. I guess you can call this a "weighted" run. Ha! Ended up going 32ish minutes with route we took.
PM
A. Build to a max clean and jerk
+
10 min amrap:
3 power clean 225#
3 parallete hspu
A)275....I am losing the clean. What I mean is, it is slipping out of my hands in the rack. I dunno what the hell is going on.
AMRAP...9rds + 2 cleans
Limiter is cleans, did singles the whole way. I gotta string those together. All hspus unbroken 10ish inches on depth. Couple kips at the end.
AM
Run 30 min easy out of bed
Run was good. Ran with Lindsay and I pushed Mackenzie in the BOB stroller. I guess you can call this a "weighted" run. Ha! Ended up going 32ish minutes with route we took.
PM
A. Build to a max clean and jerk
+
10 min amrap:
3 power clean 225#
3 parallete hspu
A)275....I am losing the clean. What I mean is, it is slipping out of my hands in the rack. I dunno what the hell is going on.
AMRAP...9rds + 2 cleans
Limiter is cleans, did singles the whole way. I gotta string those together. All hspus unbroken 10ish inches on depth. Couple kips at the end.
1/10/13
01/10/2013 - MM MAP
AM
Run 30 min easy out of bed
Done. Love the running.
PM
10 min amrap @85%
Row 200m
10 burpee chin ups
Rest 3 min
10 min amrap @85%
Row 200m
6 knees to elbow
24 double unders
Rest 4 min
10 min amrap @85%
Row 200m
15 wall balls
1st - 5rds...had like 20sec left
2nd - 6rds + 50m
3rd - 6rds....used a 25# slam ball and did 12 reps each round.
Felt good. Kind of pushed it the last amrap with the heavy ball. Been warmer the past couple days in ATL. It was humid in the gym tonight.
Run 30 min easy out of bed
Done. Love the running.
PM
10 min amrap @85%
Row 200m
10 burpee chin ups
Rest 3 min
10 min amrap @85%
Row 200m
6 knees to elbow
24 double unders
Rest 4 min
10 min amrap @85%
Row 200m
15 wall balls
1st - 5rds...had like 20sec left
2nd - 6rds + 50m
3rd - 6rds....used a 25# slam ball and did 12 reps each round.
Felt good. Kind of pushed it the last amrap with the heavy ball. Been warmer the past couple days in ATL. It was humid in the gym tonight.
01/09/2013 - DL & DL/HSPU EMOM
A. Speed deadlift; 3 reps on the minute for 15 min @60% 1rm
+
On the minute for 20 min:
Odd- 6 power clean 145#
Even- 6 EROM HSPU (45# plate to floor)
+
On the minute for 20 min:
Odd- 4 deadlift 315#
Even- 3 parallete hspu
A. Completed @ 325..felt good, no prob.
1st EMOM completed....cleans got smoother and faster as the minutes went on. I did the EROM HSPU with 10 and 45# plate. Wanted to challenge myself a little more. The 45s were easy, the extra plate made me work more. Everything unbroken.
2nd EMOM completed....by accident I did 6 DL, not 4. Depth on parallete was at least 9-10inches. Everything unbroken.
+
On the minute for 20 min:
Odd- 6 power clean 145#
Even- 6 EROM HSPU (45# plate to floor)
+
On the minute for 20 min:
Odd- 4 deadlift 315#
Even- 3 parallete hspu
A. Completed @ 325..felt good, no prob.
1st EMOM completed....cleans got smoother and faster as the minutes went on. I did the EROM HSPU with 10 and 45# plate. Wanted to challenge myself a little more. The 45s were easy, the extra plate made me work more. Everything unbroken.
2nd EMOM completed....by accident I did 6 DL, not 4. Depth on parallete was at least 9-10inches. Everything unbroken.
01/08/2013 - Chipper Debacle
So this is what I was suppose to do...
PM
A. Squat clean 2, 2, 1, 1; rest 2 min
B. Front squat 5, 3, 1; rest 2 min
+
6 min max reps squat clean @85% of heaviest load from A
But it wasn't sent over in time. So Meghan Sweet told me to do this....
100 WB
90 DU
80 GHD
70 KBS 2pd
60 Ring Dips
50 Back Extensions
40 Thrusters @ 95#
30 Burpees
20 Cleans @ 155#
10 S2O @ 185#
45:40.....holy hell this was horrible. At about 55-60 on the GHDs I caught a cramp in one of my lower abs and had to finish the rest in set of 2,3 or 4. Kept moving through the rest, then when I was half way through back extensions I hit a huge wall, felt horribly sick. Hit the ground and was down maybe 5min, I really don't know time. When I came around I finished. I know this is a terrible time. I was doing sets way to big. I needed to be defeated like this to piss me off.
PM
A. Squat clean 2, 2, 1, 1; rest 2 min
B. Front squat 5, 3, 1; rest 2 min
+
6 min max reps squat clean @85% of heaviest load from A
But it wasn't sent over in time. So Meghan Sweet told me to do this....
100 WB
90 DU
80 GHD
70 KBS 2pd
60 Ring Dips
50 Back Extensions
40 Thrusters @ 95#
30 Burpees
20 Cleans @ 155#
10 S2O @ 185#
45:40.....holy hell this was horrible. At about 55-60 on the GHDs I caught a cramp in one of my lower abs and had to finish the rest in set of 2,3 or 4. Kept moving through the rest, then when I was half way through back extensions I hit a huge wall, felt horribly sick. Hit the ground and was down maybe 5min, I really don't know time. When I came around I finished. I know this is a terrible time. I was doing sets way to big. I needed to be defeated like this to piss me off.
01/07/2013 - Ad map & Heavy KB swings
Hadn't gotten my programming yet, so did somethings I haven't done in a while.
5min @ Z1
45sec @ 85%
45sec @ 50% X 16
5min @ Z1
then,
7rds Not for time:
8 swings
20 DUs
Completed 489 cals. Was hitting right at 16-17 cals during my 85% efforts.
On KB swings 53,53,70,70,80,96,115
5min @ Z1
45sec @ 85%
45sec @ 50% X 16
5min @ Z1
then,
7rds Not for time:
8 swings
20 DUs
Completed 489 cals. Was hitting right at 16-17 cals during my 85% efforts.
On KB swings 53,53,70,70,80,96,115
1/5/13
01/05/2013 - Run, Squat Clean Thruster, FRAN!
AM
25 min easy run out of bed fasted
Good run. Ended up running 26:30. Back is feeling good on runs, not tightening up. 38 this morning, BBUUURRR.
Was a little sluggish 20-30 min after, wanted to keep eating light. Had an orange and a bowl of oatmeal, felt great after!
PM
A. Squat clean thruster ladder; begin at 155# and add 10 pounds per
minute (must perform 3 toes to bar on the top of each minute)
+
"Fran"
A. 235, 20lb PR from 2 months ago.
Gotta keep hitting mobility, its getting better slowly and numbers are showing.
FRAN!!!!!
2:26 big PR. Felt ok afterwards too. I could have gone faster in transitions, was very unsure of my conditioning. Midway through the round of 15 thrusters I realized I was not going to hit a wall anywhere. Need to have more confidence in my abilities.
25 min easy run out of bed fasted
Good run. Ended up running 26:30. Back is feeling good on runs, not tightening up. 38 this morning, BBUUURRR.
Was a little sluggish 20-30 min after, wanted to keep eating light. Had an orange and a bowl of oatmeal, felt great after!
PM
A. Squat clean thruster ladder; begin at 155# and add 10 pounds per
minute (must perform 3 toes to bar on the top of each minute)
+
"Fran"
A. 235, 20lb PR from 2 months ago.
Gotta keep hitting mobility, its getting better slowly and numbers are showing.
FRAN!!!!!
2:26 big PR. Felt ok afterwards too. I could have gone faster in transitions, was very unsure of my conditioning. Midway through the round of 15 thrusters I realized I was not going to hit a wall anywhere. Need to have more confidence in my abilities.
1/4/13
01/03/2013 - Row
Row 25min @ Z1
Completed with wife on AD in living room. Too dang cold to do this outside. Mackenzie was in her jumping chair, dogs were walking all around, Mickey Mouse Clubhouse was on the TV. It is hysterical what my life has become. Love it.
6223m rowed.....felt good, this was definitely more than Z1. Prob 80-85% effort. I feel like the longer sessions help me more mentally.
Completed with wife on AD in living room. Too dang cold to do this outside. Mackenzie was in her jumping chair, dogs were walking all around, Mickey Mouse Clubhouse was on the TV. It is hysterical what my life has become. Love it.
6223m rowed.....felt good, this was definitely more than Z1. Prob 80-85% effort. I feel like the longer sessions help me more mentally.
1/2/13
01/02/2013 - AD, Box Jumps
AM
25 min easy run out of bed fasted
Cold...tough running. Lower back is feeling better though when I run.
PM
10 rounds for time:
Airdyne 10 calories
10 box jumps 24"
11:22....transitioned fast. Box jumps were steps down after round 1 though. My quads weren't having it after the AD. Did this in the carport at home, in the elements, 41 degrees. Awesome.
25 min easy run out of bed fasted
Cold...tough running. Lower back is feeling better though when I run.
PM
10 rounds for time:
Airdyne 10 calories
10 box jumps 24"
11:22....transitioned fast. Box jumps were steps down after round 1 though. My quads weren't having it after the AD. Did this in the carport at home, in the elements, 41 degrees. Awesome.
01/01/2013 - Push Jerk, Cleans, Ring Dips
A. Push jerk; build to a max
+
5 rounds for time:
20 power clean 115#
20 ring dips
A.255, this is only time I can remember establishing a true max for this. Still pretty disappointed. Not super comfortable in that position.
Tester - 12:28.....tougher than I thought. My shoulders were not as loose as I wanted for the cleans. Still, turned into a grip workout. Should have done smaller sets, shorter rest on cleans.
+
5 rounds for time:
20 power clean 115#
20 ring dips
A.255, this is only time I can remember establishing a true max for this. Still pretty disappointed. Not super comfortable in that position.
Tester - 12:28.....tougher than I thought. My shoulders were not as loose as I wanted for the cleans. Still, turned into a grip workout. Should have done smaller sets, shorter rest on cleans.
12/31/2013 - Cleans, Squats, CTB
AM
25 min easy run out of bed fasted
Ran with dogs, raining, 40 degrees, YAY!
PM
A. Squat clean; build to a 5 rep max touch and go
+
20-18-16-14-10
back squat 135#
CTB chin ups
A. 225, no doubt huge PR. Had to readjust grip in the rack between reps 3 and 4. Other than that, fast.
Tester - 9:38....Had some space between squats and CTB, 20m. Squats unbroken and fast, CTB only unbroken on 1st and last sets, definitely took too much time, was just screwing around too much.
25 min easy run out of bed fasted
Ran with dogs, raining, 40 degrees, YAY!
PM
A. Squat clean; build to a 5 rep max touch and go
+
20-18-16-14-10
back squat 135#
CTB chin ups
A. 225, no doubt huge PR. Had to readjust grip in the rack between reps 3 and 4. Other than that, fast.
Tester - 9:38....Had some space between squats and CTB, 20m. Squats unbroken and fast, CTB only unbroken on 1st and last sets, definitely took too much time, was just screwing around too much.
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