10 min amrap @85%
Run 400m
15 kbs 1.5 pood
10 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 500m
10 thrusters 45#
10 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 30 calories
15 back extensions
10 DB bench press 20#/hand
Parents in town, couldnt do.
6/27/13
06/15/2013 - WBs weakness no more
A. Back squat; 3 reps x12; rest 45 seconds bw sets (55% 1rm…speed focus)
B. 3 sets of 50 unbroken wall balls for time
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
A. 225, completed.
B. rested 4ish minutes in between sets. painful. I never done that many in consecutive sets
Pain....1:30 average on :30
1:32 average on :60
1:38 average on :90
B. 3 sets of 50 unbroken wall balls for time
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
A. 225, completed.
B. rested 4ish minutes in between sets. painful. I never done that many in consecutive sets
Pain....1:30 average on :30
1:32 average on :60
1:38 average on :90
06/13/2013 - AD MAP then Skill and AMRAP in PM
AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1
PM
A. Power snatch; 2 reps on the min for 12 min @60% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Airdyne 20 calories
10 hang squat snatch 75#
10 chin ups
AM
Total cals was like 410
Was staying at 80RPM for 85%. That is 3-4 higher than previous sessions. Felt good. Super hot in carport.
PM
A)Didnt do, shoulder/wrist
B)Completed, pistols in flat shoes, trying to stay on heel, not quite there yet.
AMRAP - 6rds....I wanted to try the light weight snatch. Didnt hurt, but I did hang power snatch.
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1
PM
A. Power snatch; 2 reps on the min for 12 min @60% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Airdyne 20 calories
10 hang squat snatch 75#
10 chin ups
AM
Total cals was like 410
Was staying at 80RPM for 85%. That is 3-4 higher than previous sessions. Felt good. Super hot in carport.
PM
A)Didnt do, shoulder/wrist
B)Completed, pistols in flat shoes, trying to stay on heel, not quite there yet.
AMRAP - 6rds....I wanted to try the light weight snatch. Didnt hurt, but I did hang power snatch.
06/12/2013 - Double Squatting
AM
A1. Back squat 5, 5, 5, 5, 5, 5; rest 1 min (start very conservative
and build to a 5rm attempt)
A2. Weighted chin up; 2-3x6; rest 3 min
PM
A. Front squat; 3, 2, 1; rest 3 min
+
2-4-6-4-2-4-6-4-2
Front squat 225#
Parallete hspu
+
For time:
Run 1 mile
50 no push up burpee box jumps 20" (step down)
AM
A1) 365, still in the flat shoes, A2G.
A2) Was convservative to start and worked up to 70 for 3.
PM
A) 245,265,275...not doing these anymore, cant hold in rack, so i'n crossing my arms. hurts shoulders too much.
For time:
PR'ed mile at 5:55...was pretty blown up after that. Was doing burpees on knuckles because I can;t bend wrist back. Total time 10:31.
A1. Back squat 5, 5, 5, 5, 5, 5; rest 1 min (start very conservative
and build to a 5rm attempt)
A2. Weighted chin up; 2-3x6; rest 3 min
PM
A. Front squat; 3, 2, 1; rest 3 min
+
2-4-6-4-2-4-6-4-2
Front squat 225#
Parallete hspu
+
For time:
Run 1 mile
50 no push up burpee box jumps 20" (step down)
AM
A1) 365, still in the flat shoes, A2G.
A2) Was convservative to start and worked up to 70 for 3.
PM
A) 245,265,275...not doing these anymore, cant hold in rack, so i'n crossing my arms. hurts shoulders too much.
For time:
PR'ed mile at 5:55...was pretty blown up after that. Was doing burpees on knuckles because I can;t bend wrist back. Total time 10:31.
06/11/2013 - Back at it, Double
AM
Row 500 m easy
then...
Row 30 sec @ 90%
leg only row for 30 sec x 20
then..
Row 500 m easy cooldown
PM
A. PS - build to a good single much less than 1RM, then do that single every 30 sec for 10 sets
B. Snatch Pulls - 3 x 3 @ 130% of single in part A; rest 90 sec
+
2 sets:
10 DL 225#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 10-15
AD 90 sec @ 90%
rest 2 min
AM
Between 1:39 and 1:42 for average during 90%. Good session
PM
A)Staying away for now. Letting shoulder and wrist rest up.
B)Did these at 225
Completed the intervals. AD was not working so did not know cals. But I was 90% for sure. Last one hurt. Did 12 swings on KBS.
Row 500 m easy
then...
Row 30 sec @ 90%
leg only row for 30 sec x 20
then..
Row 500 m easy cooldown
PM
A. PS - build to a good single much less than 1RM, then do that single every 30 sec for 10 sets
B. Snatch Pulls - 3 x 3 @ 130% of single in part A; rest 90 sec
+
2 sets:
10 DL 225#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 10-15
AD 90 sec @ 90%
rest 2 min
AM
Between 1:39 and 1:42 for average during 90%. Good session
PM
A)Staying away for now. Letting shoulder and wrist rest up.
B)Did these at 225
Completed the intervals. AD was not working so did not know cals. But I was 90% for sure. Last one hurt. Did 12 swings on KBS.
6/10/13
06/09/2013 - Recover
Just wanted to move and sweat a little.
30min AD @ Z2.....309cals, kept RPMs at 61-62.
30min AD @ Z2.....309cals, kept RPMs at 61-62.
06/08/2013 - Family Fun Saturday
Past 2 Saturdays the whole family has been going to the gym. Been fun training with Lindsay while Mackenzie is running around getting into trouble. Here is what I did....
A. Cl Grip DL 3,3,3,3
B. 15 WBs @ 25#; rest 90s X 5
C1.12 GHD sit ups; rest 45s
C2.12 GH raises; rest 45s X 5
AMRAP in 10min:
20 KBS @ 20kg
10 push ups
20 DU
A. 335,355,375,385....last 2 sets were heavy. Focus on the clean starting position.
B. Completed....not too bad. Definitely som impact on the wrist with the heavier ball. Would like
to work this in more.
C1.Completed
C2.Completed
Amrap...6rds + 20swings.....grip on KB got tough towards end. all unbroken. push ups on knuckles.
A. Cl Grip DL 3,3,3,3
B. 15 WBs @ 25#; rest 90s X 5
C1.12 GHD sit ups; rest 45s
C2.12 GH raises; rest 45s X 5
AMRAP in 10min:
20 KBS @ 20kg
10 push ups
20 DU
A. 335,355,375,385....last 2 sets were heavy. Focus on the clean starting position.
B. Completed....not too bad. Definitely som impact on the wrist with the heavier ball. Would like
to work this in more.
C1.Completed
C2.Completed
Amrap...6rds + 20swings.....grip on KB got tough towards end. all unbroken. push ups on knuckles.
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