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.
1/31/13
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.
Subscribe to:
Posts (Atom)