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.
6/27/13
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.
Subscribe to:
Comments (Atom)