Mullen's Mayhem

12/2/13

11/30/2013

AM
Run 20-30min easy pace

PM
HS walk 100m

rest 5mins

for time
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

AM -completed. Light jog.

PM

HS walk 12ish minutes. I think I went like 120m. Shoulder were tight, did not feel as comfortable. Was still getting some good distance. The practice has definitely paid off, I'm much more consistent.

Tester - 4:02..Pushed on Burpees. Missed on DUs twice. Definitely got breathing up and legs burning.

11/28/2013

4sets 80-90% effort
Run 400m
20 wall balls 20# 10' target
30 unbroken DU
10 PS 100# alt hands per rep
15 burpees
rest 4mins
switch the order of the movements each set record times for all of them

Run, WB, DU, DB Sn, BP
5:55
Run, Db Sn, WB, DU, BP
5:42
Run, WB, BP, DU, DB Sn
5:37
WB, DU, DB Sn, Run, BP
5:18

Very happy with DB SN. Those were taking about 90s at a controlled pace. BP got heart up, as did WBs. Run was tougher when placed towards the end.

11/27/2013

A. hang squat snatch build to a tough single in 10mins
B. emom - heaving snatch balance x 3 - 8mins
C. OHS 3x3; rest 3mins
+
for time
15 thrusters 155#
15 thrusters 175#
15 thrusters 195#

A. 205...prob close to max...didnt feel great. I don;t think I am finishing my pull and I am rishing to get under the bar.
B. 185 for all. Good working weight
C. 265(1),265,265...Tough this week.

Tester - 8:53....Maybe paced too much. Was still hard. Changed weights on single bar. Did 6,5,4. Then 3s for 175 and 195. Clean felt great.

11/26/2013

A. clean and jerk build to a tough single in 10mins
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. emom - SJ from blocks x 2 - start at 70%ish and build per set - 8-10mins
+
3 sets all out
PC TnG x 7 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
DL TnG x 5 tough build per set
Row 24sec all out
rest 4mins

A. 265....wow, best this has felt. Did in Nanos. Kept in palm the whole movement.
B. 225,230,235.....These felt great. \
C. 225...a little over 70% but perfect working weight

155-17
165-16
170-15.....Cleans felt great on these. No fingertips on any.

315-147
345-146
365-147....No a lot of time to warm up to higher weight. Could definitely pull more. Rows are getting higher.

11/25/13

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

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"

Done....these are great. Not pushing just staying steady in that 1:58-2:00 pace.

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

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.

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.