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
9/5/13
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.
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