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 

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"

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 

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 

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 

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.

11/17/2013

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

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.

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

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.

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.

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.

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

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

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' 

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.

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 

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 

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 

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.