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.
11/11/13
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
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
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
11/6/13
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'
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.
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
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
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
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.
Subscribe to:
Posts (Atom)