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.
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.
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