07/16/2013 - Training

AM
Row 500 m easy
+
Row 30 sec @ 90%
walk 30sec
x25
+
Row 500 m easy cooldown

PM
A. emom - PS TnG x 2 - start at 115# + 10# each min - build to a perfect double
B. Snatch deadlift from 3" deficit - 3 x 3; rest 3mins
+
2 sets:
16-20 KBS 2pd
AD 90sec tough
rest 2mins
+
2 sets:
10 DL 245#
Row 90 sec @ 90%
rest 2 min


AM.....started at 1:43 pace, finished 1:40, last 2 were 1:37. tough.

PM
A. Stayed at 115. Wrist still hurting a little
B. 225,235,245...hard

Conditioning was hard, but I recovered well in between. Did 17 swings. NO counter on AD. Rower hurt more than AD.

07/14/2013 - Training from 11th

AM
run 30 min @ z1 out of bed - yes, run

PM
A. BS - 60% 1RM; 12 sets of 3 @ 20X1 tempo; rest 45 sec
B. barbell russian step ups @ 1110; 12-15/leg x 3/leg; rest 45 sec b/t legs - get barf bag nearby
C. AMRAP DU's in 6 min
D. Row 5 min @ 90% - sprint last 30 sec

AM - No run.

PM
A. 255
B. Used 95#, completed
C. 426....don;t know if that is good. Kept moving good. Always at least sets of 30.
D. Pain...didnt record meters...was at about 1:48 pace. finshed 1:30ish

07/13/2013 - Training from the 10th

10th
AM
AD 30 min for max cals

PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min


AM - 514 cals. Much harder than anticipated.

PM
A. 315,315,325,325,335
B. 185,205,205,215,215,225,225,225,235,235
C. 80
D. Only did 4 sets, started to cramp.

07/11/2013 - Training from the 9th

AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3

PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min


AM- Completed the rows. Was tough, not too bad though. Gotta get in and out of rower quick. Would only get out every other one.

PM
A. 355 - real happy with this especially after being sick
B. 55,60,65,100 - Baird dared me to do 100 last set, made it 12 steps and fell.
C1. 90
C2. 75...Did know what weights to use for either. Was a decent working weight.

07/10/2013 - Training (Still Sick)

10th
AM
AD 30 min for max cals

PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min


I think it was my fish oil. Gonna stay off for a week or so. Gonna swith to liquid oil.

07/09/2013 - Training (SICK)

9th
AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3

PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min


Sick so no training.

July 2nd thru July 7th - Own Programming!

Since I've been injured, coach has been pissed I can;t do any movements. So just doing my own stuff this week.

Did some back squats, 5X5 @ 335 and some tempo back squats 32X1 @ 315 for 3 sets of 3. Did some WB, Box Jumps and ring l-sit holds 15sec a piece.

Conditioning I did some MAP work on AD. Also, some row intervals.

Kind of over did it on Saturday the 6th. Started to feel bad that night. Sick all day Sunday.