Getting Started - 4-13-13

Im going to start off by saying that I am not a big modern technology guy or even a fan of computers (if you know me personally I'm sure you're laughing to yourself right now at this understatement).  So the fact that I have created a Blog is pretty astonishing.  Honestly I'm kinda surprised myself.  But I am fully committed to becoming the best athlete, coach, and human being that I possibly can.  For me that means accepting and embracing everything that is apart of my life  --the new, the routine, the uncomfortable, the ups and downs and the full spectrum in-between.  So that is what I hope to gain out of this Blog - honesty and accountability.  Now thats all the gibberish I can muster for the morning.

Here is my training from the time I left Scottsdale AZ  April 4th until today.

4-4-13

25 Min AMRAP @ 85%
258m row
6 power snatch
15 GHD sit-ups
6 slam balls @ 50lbs

8 or 9 rounds; lost count at the end,  Just wanted to get into the gym and move around and get loose a bit after spending the day in the airport.


4-5-13

Open Workout 13.5
     4 min AMRAP    
15 thrusters @ 100lbs
15 C2B pull-ups
82 - tried to pace this to finish 90 right before the 4 min mark but it didn't happen

Press                               Back Squat @ 30x1
3x5 @ 95lbs                    2x8 @135lbs
3x5 @ 115lbs                  3x6 @ 185lbs
3x5 @ 135lbs                  3x6 @ 225lbs
3x5 @ 155lbs                  2x5 @ 255lbs
3x1 @ 165lbs                  5x3 @ 285lbs

Strict pull-ups  20 x 5

3 Rounds
25 KBS @ 1.5 pood
25 HSPU
9:56

Bench
5x5 @ 135lbs
3x5 @ 185lbs
3x5 @ 205lbs
3x5 @ 225lbs10
3x3 @ 245lbs
3x1 @ 265lbs

5 x 60 sec. Hollow Body Holds; rest 30 sec.

4-6-13

Open Workout 13.5 redo
84 - just went at it this time no pacing and my forearms blew up.  It feels good to be done with the open.  I'm ready to get back to training as usual, there is ALOT to work on.

Clean pulls + full clean off blocks above knee
5 @ 135lbs, 5@ 185lbs, 5 @ 205lbs, 5 @ 225lbs, 5 @ 235lbs

For time - all with 115lbs
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
9:00

P.M.

10 min airdyne @ Z1

4 x 25 GHD sit-ups

EMOM for 10 min - 2 C&J @ 185lbs
          +
4 Min AMRAP C&J @ 185lbs
22

4-7-13

10 min airdyne @ Z1

4 x 1000m row; rest 4 min
3:17.0
3:21.9
3:25.8
3:27.3

10 min airdyne @ Z1

4-8-13

A. Quickly build to a max for the day Ground to OH
3 @ 135lbs, 3 @ 165lbs, 3@ 195lbs, 1 @ 205lbs, 1@ 215lbs, 1@ 225lbs, 1 @ 235lbs, 1@ 245lbs,
2 cleans @ 255lbs but missed the jerks

B. Front Squat
2 x 5 @ 235lbs
2 x 5 @ 245lbs
1 x 5 @ 255lbs

C.  Quickly build to a tough Double Press
3@ 135lbs
2@ 145lbs
2@ 155lbs
1@ 165lbs
1@ 170lbs

D. 15 x 2 strict Muscle Ups

E1. 25 GHD sit-ups x 5
E2. 15 strict K2E x 5

F. 8 Powell Raises per arm @ 20lbs; @30x10; x5

G1. 15 Ring Dips x 4
G2. 15 Hammer curls per arm x 4

H. 30 min airdyne @ Z1
216 avg watt
471 cal.

4-9-13

Dead Lift warm up - quickly work up to 315lbs
Snatch warmup

EMOM for 20 min
even:  3 power snatch @ 155lbs
odd:  40 double unders
        +
EMOM for 20 min
even:  5 burpee pull-ups
odd:  5 thrusters @ 155lbs
        +
EMOM for 20 min
even:  5 dead lifts a@315lbs - unbroken
odd:  3 deficit HSPU @ 8'' - unbroken

rest 2 hours

4 x 350m row; rest 4 min
1:03.4
1:03.8
1:03.8
1:03.3

Bench
5x5 @ 135lbs
3x5 @ 185lbs
3x5 @ 205lbs
5x3 @ 225lbs
2x2 @ 245lbs
1 @ 255lbs
1 @ 265lbs
1 @ 275lbs

4-10-13

A.  15 sec airdyne @ 100%; rest 1:45; x 10
Cal: 21, 18, 19, 18, 19, 16, 19, 18, 18, 19

B.  Row 30 min@ Z2; try to hold 1:55/500m 
7760m 

C1.  25 GHD sit-ups x 8
C2.  8 single arm landmine row w/ 90lbs x8
C3.  5 snatch grip high hang high pulls @135lbs x 8

4-12-13

A.  Build to a max for the day - squat clean
4x1 @ 135lbs, 4x1 @ 165lbs, 3x1 @ 195lbs, 2x1 @ 215lbs, 1 @ 235lbs, 1 @ 245lbs, 1 @ 255lbs, 1 @ 265lbs, 2 x 1 @ 275lbs (F)

B. EMOM for 20 min - 2 squat cleans @ 225lbs

C. 4 Split squatper leg w/ 2 pood per hand; x 5

D. 3 rounds
    15 KBS @ 88lbs
    15 burpee
    200m run
7:20

Rest 3 hours

10 min airdyne @ Z1

5 Rounds @ 85 - 90%
400m Run
Unbroken Muscle Ups
30 wall balls @ 30 lbs
25:22  - MU's : 9,7,7,6,7
this was my first workout with the 30lb WB.  It makes a difference for sure, had to break all the sets 2 or three times - 15/15, or 12/10/8 

15 x 2 MU's w/ 10lb vest

4-13-13

15 min AMRAP @ 85%
15 thrusters @ 75lbs
15 T2B
60 Double unders
4 + 87, DU's slowed me down, thrusters and T2B all unbroken

rest 10 min

15 min AMRAP @ 85%
20 cal on airdyne
15 KBS @ 1.5 pood
10 HSPU
6 - felt good all unbroken

30 sec. row @ 50%
30 sec. row @ 90%
x 20
5184m
1:55.9 avg/500m

P.M.

EMOM for 20 min
even:  3 bar MU's
odd:  15 GHD sit-ups

     - rest 5 min -
EMOM for 20 min
even: 5 muscle snatch @ 95lbs
odd:  10 goblet squat @ 88lbs

     - rest 5 min -
EMOM for 20 min
even:10 slam balls @ 50lbs
odd: 15 push-ups

So i'll leave you with a video to brighten your day.  It was sent to me today by Jose Figuero
This is the new video from the POONTANGLERS !!  The track is ZOMBIE FINGER.
These guys are out of Charlotte NC ; Paul Finner (vocals) and Rodney Raines (bass & my tattoo artist).  Jose Paul and I played together in a band back in college - URINE THERAPY.
Anyways - enjoy!!                                                         

http://www.youtube.com/watch?v=boCp-8o_a5U