8-30-13
A.M.
For Time
50 Thrusters @ 135lbs
50 Power Cleans @ 185lbs
14:39 - I enjoyed this, getting alot of heavy reps. The thrusters felt pretty good, I tried not to burn out too bad and minimize the rest. The first sets were 11 and 8 then the rest were 5s and 6s. The power cleans were all singles. I was having trouble catching my breath between reps. This was a tough workout.
P.M.
For Time
1000m Row
400m Run
200 Double Unders
11:19 - I did this about an hour and a half after the first, its my mom's birthday and we have plans for the afternoon. My legs were hurting starting on the run, this got painful at the end. I finished the row around 3:14 I didn't keep up with the splits on the others. the DUs took a while I was just gassed, but I was able to string 20 or so together each set.
8-31-13
A.M.
A. Bench Press; Build to a Max
warm up to 165lbs; 2 x 2 @ 185lbs; 2 @ 205lbs; 2 @ 225lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 265lbs; 1 @ 275lbs - These were just feeling heavy today. 275 was a struggle so I called it there.
+
3-6-9-12-15-18-21
KBS @ 2pood
HSPU
9:24 - This was fun, I did it with Gabrielle and Brett in between classes today. It was fun to workout with some folks and all push and cheer each other on. I broke on the sets of 18 and 21 on HSPU and the set of 21 on KBS.
P.M.
Hike 60-90 min
70-75 min at the mountain bike trails. It was nice, pretty muggy. Brett and Zack both went with me it was nice to relax and BS with each other.
Saturday, August 31, 2013
Wednesday, August 28, 2013
8-26-13
8-26-13
A.M.
A. Back Squat 5,5,5; Rest 3 min
1 @ 135lbs; 1 @ 185lbs; 1 @ 225lbs; 1 @ 255lbs; 1 @ 275lbs; 1 @ 295lbs; 1 @ 305lbs - These felt good. I was focusing on deep full range of motion and knee and hip mechanics. I felt my hips shift on the last rep of 305 so I called it there.
B. Barbell Walking Lunges; 20-24 x 3; Rest 2 min
1 x 24 @ 135lbs; 1 x 24 @ 155lbs; 1 x 24 @ 165lbs - Felt good, got tough at the end of each set. Knee positioning felt strong, I'm glad that we are still hitting on single leg work. I feel that I still need work here.
+
3 Sets @ 100%
10 thrusters @ 95 lbs
10 C2B pull-ups
30 sec Airdyne
--Rest 3:30---
1:12 24 cal
1:14 23 cal
1:15 20 cal
The first 2 sets felt pretty good, the last AD was tough. I felt like crap about 3 min after it was over. All thrusters and C2B were unbroken.
P.M.
Airdyne 30 min @ Z1
Complete - the effing computer went out on the AD so I don't have any numbers to go with this. I think out of the 6 ADs that we have at the gyms there is only one that I working half way decently.
8-27-13
A. Power Snatch; Build to a Tough Single
warm up to 115lbs; 3 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 190lbs;
1 @ 195lbs; Caught 200lbs and dropped below parrell - These felt good and quick through the middle, I think that not doing as much volume and technique as I was is making the catch a bit harder. But I can definitely feel more power in my pulls.
B. TnG Dead Lift @ 315lbs; 5 Reps on the min for 10 min
Complete - My posterior has been feeling pretty taxed from the past week, but these felt pretty strong today. I could tell that my back was giving out a bit on the last two min but I was able to hold it together. I know that my posterior chain needs work so I'm stoked.
+
Run 200m @95%; Rest 4 min x 5
0:26; 0:27; 0:26; 0:27; 0:25 - I marked a different 200m this time from the last 200m sprint workout. This time I had a strait shot with only a little incline as opposed to 100m down and back. These felt solid and consistent. I believe the 200m was pretty accurate, I would have like to use a track but all the schools are in at the moment.
8-28-13
A.M.
EMOM for 10 min
Even: 4 Muscle Ups
Odd: 8 HSPU
Complete - all sets were unbroken. These felt great, HSPU were fast kipped them all.
EMOM for 16 min
Even: 8 C2B Pull-Ups
Odd: 8 Ring Dips
Complete - all sets were unbroken. These felt good, switch between kipping and strict ring dips.
P.M.
Row 30 min @ Z1
7513m - Felt good through this.
A.M.
A. Back Squat 5,5,5; Rest 3 min
1 @ 135lbs; 1 @ 185lbs; 1 @ 225lbs; 1 @ 255lbs; 1 @ 275lbs; 1 @ 295lbs; 1 @ 305lbs - These felt good. I was focusing on deep full range of motion and knee and hip mechanics. I felt my hips shift on the last rep of 305 so I called it there.
B. Barbell Walking Lunges; 20-24 x 3; Rest 2 min
1 x 24 @ 135lbs; 1 x 24 @ 155lbs; 1 x 24 @ 165lbs - Felt good, got tough at the end of each set. Knee positioning felt strong, I'm glad that we are still hitting on single leg work. I feel that I still need work here.
+
3 Sets @ 100%
10 thrusters @ 95 lbs
10 C2B pull-ups
30 sec Airdyne
--Rest 3:30---
1:12 24 cal
1:14 23 cal
1:15 20 cal
The first 2 sets felt pretty good, the last AD was tough. I felt like crap about 3 min after it was over. All thrusters and C2B were unbroken.
P.M.
Airdyne 30 min @ Z1
Complete - the effing computer went out on the AD so I don't have any numbers to go with this. I think out of the 6 ADs that we have at the gyms there is only one that I working half way decently.
8-27-13
A. Power Snatch; Build to a Tough Single
warm up to 115lbs; 3 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 190lbs;
1 @ 195lbs; Caught 200lbs and dropped below parrell - These felt good and quick through the middle, I think that not doing as much volume and technique as I was is making the catch a bit harder. But I can definitely feel more power in my pulls.
B. TnG Dead Lift @ 315lbs; 5 Reps on the min for 10 min
Complete - My posterior has been feeling pretty taxed from the past week, but these felt pretty strong today. I could tell that my back was giving out a bit on the last two min but I was able to hold it together. I know that my posterior chain needs work so I'm stoked.
+
Run 200m @95%; Rest 4 min x 5
0:26; 0:27; 0:26; 0:27; 0:25 - I marked a different 200m this time from the last 200m sprint workout. This time I had a strait shot with only a little incline as opposed to 100m down and back. These felt solid and consistent. I believe the 200m was pretty accurate, I would have like to use a track but all the schools are in at the moment.
8-28-13
A.M.
EMOM for 10 min
Even: 4 Muscle Ups
Odd: 8 HSPU
Complete - all sets were unbroken. These felt great, HSPU were fast kipped them all.
EMOM for 16 min
Even: 8 C2B Pull-Ups
Odd: 8 Ring Dips
Complete - all sets were unbroken. These felt good, switch between kipping and strict ring dips.
P.M.
Row 30 min @ Z1
7513m - Felt good through this.
Saturday, August 24, 2013
8-23-13
8-23-13
A. Dead Lift; Build to a Tough Single
warm up to 225lbs; 3 @ 275lbs; 2 @ 295;bs; 1 @ 315lbs; 1 @ 335lbs; 1 @ 365lbs; 1 @ 385lbs;
(F) @ 405lbs - I was feeling great this morning I got plenty of sleep the past 2 nights 8 or more hours each night. 385 felt good but 405 just felt so much heavier, I probably should have tried 395 before but I was feeling good and was hoping to get more. I felt like my back was giving out rather than my legs. Definitely feel like I need more work here.
+
21-15-9
Dead Lift @ 225lbs
OHS @ 135lbs
7:19 - I'm not super happy with this time. Getting back into these mid range workouts is a change for sure. I can tell that my CP and aerobic systems are getting alot stronger but the glycogenic has dropped off a bit. The first set of DL were unbroken and I broke once on first 2 sets of OHS the set of 9 was unbroken. My lower back was tightening up about half way through the workout.
P.M.
3 Rounds for Time:
400m Run
25 KBS @ 2pood
25 Burpee
13:15 - The runs felt good the first was 83 seconds. The first set of KBS were unbroken the last 2 were broke 15 and 10, grip and sweat on the KB was the issue here.The burpee were all steady and consistent. I feel like the burpees were the limiting factor here, I would have liked them to faster. The explosive push at the bottom just wasn't here at the end. This was tougher than I was expecting but I enjoyed the workout.
8-24-13
A. Double Under Tec Work
Complete - Felt pretty good today, took plenty of rest between sets. Still 25-35 was the avg.
+
50-40-30-20-10-
Thrusters @ 75lbs
Box Jump Step Downs @ 20''
18:25 - Just tried to keep moving on this one. Tried to keep the breaks as short as possible, had to stop for water twice on this one, felt pretty good - lower back was a bit tight at the end, but not an issue.
A. Dead Lift; Build to a Tough Single
warm up to 225lbs; 3 @ 275lbs; 2 @ 295;bs; 1 @ 315lbs; 1 @ 335lbs; 1 @ 365lbs; 1 @ 385lbs;
(F) @ 405lbs - I was feeling great this morning I got plenty of sleep the past 2 nights 8 or more hours each night. 385 felt good but 405 just felt so much heavier, I probably should have tried 395 before but I was feeling good and was hoping to get more. I felt like my back was giving out rather than my legs. Definitely feel like I need more work here.
+
21-15-9
Dead Lift @ 225lbs
OHS @ 135lbs
7:19 - I'm not super happy with this time. Getting back into these mid range workouts is a change for sure. I can tell that my CP and aerobic systems are getting alot stronger but the glycogenic has dropped off a bit. The first set of DL were unbroken and I broke once on first 2 sets of OHS the set of 9 was unbroken. My lower back was tightening up about half way through the workout.
P.M.
3 Rounds for Time:
400m Run
25 KBS @ 2pood
25 Burpee
13:15 - The runs felt good the first was 83 seconds. The first set of KBS were unbroken the last 2 were broke 15 and 10, grip and sweat on the KB was the issue here.The burpee were all steady and consistent. I feel like the burpees were the limiting factor here, I would have liked them to faster. The explosive push at the bottom just wasn't here at the end. This was tougher than I was expecting but I enjoyed the workout.
8-24-13
A. Double Under Tec Work
Complete - Felt pretty good today, took plenty of rest between sets. Still 25-35 was the avg.
+
50-40-30-20-10-
Thrusters @ 75lbs
Box Jump Step Downs @ 20''
18:25 - Just tried to keep moving on this one. Tried to keep the breaks as short as possible, had to stop for water twice on this one, felt pretty good - lower back was a bit tight at the end, but not an issue.
Wednesday, August 21, 2013
8-20-13
8-20-13
A.M.
A. Squat Snatch; Build to a Tough Single
5 @ 115lbs; 3 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs;
1 @ 205lbs; 2 x (F) @ 215lbs; 1 @ 215lbs; 3 x (F) @ 225lbs - I don't know what was up here today. I felt good and rested but the catch didn't feel 'on' today at the heavier weights. I was trying my best not to get emotional and just take it for what it is. The pulls felt good as well as my drop back under.
B. Back Squat; Build to a Tough Triple
1 @ 225lbs; 1 @ 275lbs; 1 @ 305lbs; 1 @ 325lbs; 1 @ 335lbs - These felt pretty good, I felt my right knee start to shift on the last set.
C. Clean Pulls 5 x 5; Rest 2 min
1 @ 185lbs; 1 @ 225lbs; 1 @ 255lbs; 1 @ 275lbs; 1 @ 285lbs; 1 @ 295lbs - These felt good, I was able to maintain good form throughout. All reps were TnG, I had to pause at the top for the 4th and 5th rep on the last 2 sets.
P.M.
21-15-9
Thrusters @ 135lbs
Dead Lift @ 245lbs
7:57 - This wasn't as bad as I was expecting it to be. I think that I paced myself just a touch too much. I started with 16 UB thrusters the 5 to finish. I thought that I might have gone out too hot so I backed off just a bit, in retrospect I probably shouldn't have. My lower back started to tighten up a bit on the sets of 9, but that is to be expected I guess.
8-21-13
A.M.
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 15
304 Avg Watt; 324 Cal - I felt strong on the 85% I was trying to keep the watt around 470 or higher. The 50% was where I could tell a difference in fatigue as I went along. I started out at 200w then 170w quickly, by the end I was down to 80w. My legs were feeling it from the squats yesterday, but it felt good.
P.M.
5 Round for Time
10 HSPU
6 Muscle Ups
10 C2B Pull-Ups
10:55 - Moved through this pretty smoothly, all HSPU were unbroken. Posterior deltoids were starting to get cooked, I enjoyed this
A.M.
A. Squat Snatch; Build to a Tough Single
5 @ 115lbs; 3 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs;
1 @ 205lbs; 2 x (F) @ 215lbs; 1 @ 215lbs; 3 x (F) @ 225lbs - I don't know what was up here today. I felt good and rested but the catch didn't feel 'on' today at the heavier weights. I was trying my best not to get emotional and just take it for what it is. The pulls felt good as well as my drop back under.
B. Back Squat; Build to a Tough Triple
1 @ 225lbs; 1 @ 275lbs; 1 @ 305lbs; 1 @ 325lbs; 1 @ 335lbs - These felt pretty good, I felt my right knee start to shift on the last set.
C. Clean Pulls 5 x 5; Rest 2 min
1 @ 185lbs; 1 @ 225lbs; 1 @ 255lbs; 1 @ 275lbs; 1 @ 285lbs; 1 @ 295lbs - These felt good, I was able to maintain good form throughout. All reps were TnG, I had to pause at the top for the 4th and 5th rep on the last 2 sets.
P.M.
21-15-9
Thrusters @ 135lbs
Dead Lift @ 245lbs
7:57 - This wasn't as bad as I was expecting it to be. I think that I paced myself just a touch too much. I started with 16 UB thrusters the 5 to finish. I thought that I might have gone out too hot so I backed off just a bit, in retrospect I probably shouldn't have. My lower back started to tighten up a bit on the sets of 9, but that is to be expected I guess.
8-21-13
A.M.
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 15
304 Avg Watt; 324 Cal - I felt strong on the 85% I was trying to keep the watt around 470 or higher. The 50% was where I could tell a difference in fatigue as I went along. I started out at 200w then 170w quickly, by the end I was down to 80w. My legs were feeling it from the squats yesterday, but it felt good.
P.M.
5 Round for Time
10 HSPU
6 Muscle Ups
10 C2B Pull-Ups
10:55 - Moved through this pretty smoothly, all HSPU were unbroken. Posterior deltoids were starting to get cooked, I enjoyed this
Wednesday, August 14, 2013
8-12-13
8-12-13
A.M.
A. Weighted Ring Dips; 2-3 x 6; Rest 2 min
3 @ 35lbs; 3 @ 45lbs; 3 @ 53lbs; 3 @ 58lbs; 3 @ 63lbs; 2 @ 88lbs; 2 @ 93lbs; 2 @ 98lbs;
1 @ 103lbs (F) on 2nd rep - These felt good today. I thought that I was still feeling my solders from fri and sat of last week. I thought that I grabbed a 70lb KB but really grabbed an 88lb. It was a nice surprise when I figured that out.
B. Press x 5 / Push Jerk x 3 / Behind the Neck Split Jerk x 1; Rest 2 min x 5 Complexes
1 @ 95lbs; 1 @ 115lbs; 1 @ 125lbs; 1 @ 135lbs; 1 @ 145lbs; (F) on the 5th rep of 155lbs on press - Felt good on these. I haven't done many behind the neck split jerks and I found it easier to focus on splitting and foot placement.
+
6 Sets @ 100%
10 Burpee
10 Box Jump @ 24''
10 power Snatch @ 95lbs
10 Burpee
--Rest 4:30---
1:39; 1:39; 1:36; 1:38; 1:37; 1:34 - I enjoyed this, I felt that I was recovering well with the rest given. My hip flexors were feeling it half way through but not bad enough to cause me to slow down too much. The second set of burpees were noticeably slower. I still feel that my power output could improve much like what was said out in AZ about my row, KB, burpee test.
P.M.
5 Rounds for Time
7 Dead Lift @ 315lbs
7 OHS @ 135lbs
8:15 - Not the time that I was hoping for, this was a bit intemidating at first, but wasn't too bad once I got started. It was the DL that slowed me down, my entire back was tightening up in during this. I was able to keep good mechanics through the whole workout though.
Immediately upon Completion
Row 5 K for Time
19:28.4 - The first half was mental - just have to keep pushing. My legs were spent and the plan was to hold it under 1:55/500m Through the middle I was trying to keep it under 2:00/500m. I took it back down the last few min. This was a tough one but I really enjoyed it.
8-13-13
A. Double Under Skill Work 15 min
Double unders weren't feeling too good today. I rolled out before hand but I just wasn't getting good unbroken sets. I don't think that my elbow was affecting me that much - I just felt off.
+
Airdyne 20 min @ Z1
266 Avg Watt; 381 Cal - This felt good. I didn't feel that I was pushing much and the watts stayed up. Its always nice to be able to zone out and just have some time to think.
+
Mobility Work
Complete - Stretched and rolled out my legs and back. my shoulders are still pretty taxed today.
8-14-13
A.M.
For Time:
20 Muscle Ups
40 C2B pull-ups
10 MUs
20 C2B
5 MUs
10 C2B
11:49 - This was good for me, challenging but I could keep moving through it. It definitely showed that I need work on my upper back and posterior deltoid strength and muscular endurance. I can tell that I have been making improvements here but there still is work that needs to be done. I was keeping my sets fairly manageable on both movements so that I would not burn out - no failed reps.
P.M.
50 Tire Flip Jump Through for Time ( Heavy Tire):
20:58 - I didn't really know what to expect on this, it was just a grind. The flips themselves were heavy but I felt good on them all, the jump through was just enough to make me want to pause and take a few breaths.
A.M.
A. Weighted Ring Dips; 2-3 x 6; Rest 2 min
3 @ 35lbs; 3 @ 45lbs; 3 @ 53lbs; 3 @ 58lbs; 3 @ 63lbs; 2 @ 88lbs; 2 @ 93lbs; 2 @ 98lbs;
1 @ 103lbs (F) on 2nd rep - These felt good today. I thought that I was still feeling my solders from fri and sat of last week. I thought that I grabbed a 70lb KB but really grabbed an 88lb. It was a nice surprise when I figured that out.
B. Press x 5 / Push Jerk x 3 / Behind the Neck Split Jerk x 1; Rest 2 min x 5 Complexes
1 @ 95lbs; 1 @ 115lbs; 1 @ 125lbs; 1 @ 135lbs; 1 @ 145lbs; (F) on the 5th rep of 155lbs on press - Felt good on these. I haven't done many behind the neck split jerks and I found it easier to focus on splitting and foot placement.
+
6 Sets @ 100%
10 Burpee
10 Box Jump @ 24''
10 power Snatch @ 95lbs
10 Burpee
--Rest 4:30---
1:39; 1:39; 1:36; 1:38; 1:37; 1:34 - I enjoyed this, I felt that I was recovering well with the rest given. My hip flexors were feeling it half way through but not bad enough to cause me to slow down too much. The second set of burpees were noticeably slower. I still feel that my power output could improve much like what was said out in AZ about my row, KB, burpee test.
P.M.
5 Rounds for Time
7 Dead Lift @ 315lbs
7 OHS @ 135lbs
8:15 - Not the time that I was hoping for, this was a bit intemidating at first, but wasn't too bad once I got started. It was the DL that slowed me down, my entire back was tightening up in during this. I was able to keep good mechanics through the whole workout though.
Immediately upon Completion
Row 5 K for Time
19:28.4 - The first half was mental - just have to keep pushing. My legs were spent and the plan was to hold it under 1:55/500m Through the middle I was trying to keep it under 2:00/500m. I took it back down the last few min. This was a tough one but I really enjoyed it.
8-13-13
A. Double Under Skill Work 15 min
Double unders weren't feeling too good today. I rolled out before hand but I just wasn't getting good unbroken sets. I don't think that my elbow was affecting me that much - I just felt off.
+
Airdyne 20 min @ Z1
266 Avg Watt; 381 Cal - This felt good. I didn't feel that I was pushing much and the watts stayed up. Its always nice to be able to zone out and just have some time to think.
+
Mobility Work
Complete - Stretched and rolled out my legs and back. my shoulders are still pretty taxed today.
8-14-13
A.M.
For Time:
20 Muscle Ups
40 C2B pull-ups
10 MUs
20 C2B
5 MUs
10 C2B
11:49 - This was good for me, challenging but I could keep moving through it. It definitely showed that I need work on my upper back and posterior deltoid strength and muscular endurance. I can tell that I have been making improvements here but there still is work that needs to be done. I was keeping my sets fairly manageable on both movements so that I would not burn out - no failed reps.
P.M.
50 Tire Flip Jump Through for Time ( Heavy Tire):
20:58 - I didn't really know what to expect on this, it was just a grind. The flips themselves were heavy but I felt good on them all, the jump through was just enough to make me want to pause and take a few breaths.
Saturday, August 10, 2013
8-9-13
8-9-13
A.M.
A. Weighted Lean Away Chin-Ups 4-5 x 5; Rest 2 min
2 x 5 @ 26lbs; 2 x 5 @ 35lbs; 1 x 4 @ 37.5lbs; 2 x 4 @ 40lbs - I have never done these before, they were pretty tough. The last rep got tough on the last sets.
B. Bent Over Single Arm DB Elbowing Rows 10-12 x 4; Rest 1 min bw Arms
12 per arm x 4 @ 50lbs - I wasn't sure what these were exactly. I tried to look them up on the Internet and I asked around the gym. The best that I could come up with was a normal DB row with a circular finish at the top going backwards. I could definitely feel this in my lower scapula and lats.
C1. Push Press 2-3-Tough Reps x 5; Rest 10 sec
1 x 3 @ 185lbs; 1 x 3 @ 195lbs; 2 x 3 @ 205lbs; 1 x 2 @ 215lbs
C2. Bench Press 8-10 x 5; Rest 20 sec
1 x 10 @ 155lbs; 1 x 10 @ 165lbs; 3 x 10 @ 170lbs
C3. HSPU; 15 for Time x 5; Rest 4 min
0:23; 0:28; 0:34; 0:58; 1:09
This was tough but I really enjoyed it. My shoulders were totally feeling it after the 3rd set. The HSPU were the hardest part. The first 2 sets were unbroken, the 3rd I broke once, and I broke 3 times on the last 2.
P.M.
Row 20 sec @ 100%; Rest 2:40 x 4
116m; 116m; 116m; 118m
Row 30 sec @ 100%; Rest 3:30 x 3
176m; 176m; 174m
Row 60 sec @ 100%; Rest 4 min x 2
341m; 336m
These felt pretty good. The last 60 sec row was tough. I felt I was recovering well throughout the workout with the rest given. Everything today felt good, I was rested and ready to get back and go. I'm looking forward to tomorrows workout. I'm stoked with the progress that's being made.
8-10-13
A.M.
A. Squat Snatch; Build to a Tough Single
3 @ 135lbs; 3 @ 115lbs; 3 @ 135lbs; 1 @ 145lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs;
1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; (F) @ 225lbs - I was getting pretty frusterated here at the end. But I know that it is just one day of lifting and they all can't go just like I planed them to. The weight felt great the pull and speed on the bar felt awesome. It was just the catch that was off. I caught it several times and my shoulders just gave out. I lost the bar twice behind me. I know that I could have pulled more weight this morning but my catch at the bottom was not happening. I know that I have more in me. I'm stoked with how good the weight was feeling though, I know the work put in so far is working.
B. 20 Squat Snatch for Time @ 77% of A.
4:17 - I used 77% of 215 today. This felt good I wasn't rushing it and the snatches felt smooth. My knee mechanics were good and I didn't fail on any reps. I was really happy that my knee didn't come in when I was getting fatigued like it did on the first test.
C. Back Squat @ 2020; 45 Continuous Seconds of Work @ 135lbs; Rest 45 Sec x 6
10, 10, 10, 10, 11, 10 - These felt pretty good. I was really focusing on keeping proper mechanics, equally distributing my push through both legs and not shifting my hips.
P.M.
30 Min Airdyne @ Z1
252 Avg Watt, 543 Cal - As always I enjoyed this, just get to zone out - think and listen to music. It was a good way to end the day with a good sweat.
A.M.
A. Weighted Lean Away Chin-Ups 4-5 x 5; Rest 2 min
2 x 5 @ 26lbs; 2 x 5 @ 35lbs; 1 x 4 @ 37.5lbs; 2 x 4 @ 40lbs - I have never done these before, they were pretty tough. The last rep got tough on the last sets.
B. Bent Over Single Arm DB Elbowing Rows 10-12 x 4; Rest 1 min bw Arms
12 per arm x 4 @ 50lbs - I wasn't sure what these were exactly. I tried to look them up on the Internet and I asked around the gym. The best that I could come up with was a normal DB row with a circular finish at the top going backwards. I could definitely feel this in my lower scapula and lats.
C1. Push Press 2-3-Tough Reps x 5; Rest 10 sec
1 x 3 @ 185lbs; 1 x 3 @ 195lbs; 2 x 3 @ 205lbs; 1 x 2 @ 215lbs
C2. Bench Press 8-10 x 5; Rest 20 sec
1 x 10 @ 155lbs; 1 x 10 @ 165lbs; 3 x 10 @ 170lbs
C3. HSPU; 15 for Time x 5; Rest 4 min
0:23; 0:28; 0:34; 0:58; 1:09
This was tough but I really enjoyed it. My shoulders were totally feeling it after the 3rd set. The HSPU were the hardest part. The first 2 sets were unbroken, the 3rd I broke once, and I broke 3 times on the last 2.
P.M.
Row 20 sec @ 100%; Rest 2:40 x 4
116m; 116m; 116m; 118m
Row 30 sec @ 100%; Rest 3:30 x 3
176m; 176m; 174m
Row 60 sec @ 100%; Rest 4 min x 2
341m; 336m
These felt pretty good. The last 60 sec row was tough. I felt I was recovering well throughout the workout with the rest given. Everything today felt good, I was rested and ready to get back and go. I'm looking forward to tomorrows workout. I'm stoked with the progress that's being made.
8-10-13
A.M.
A. Squat Snatch; Build to a Tough Single
3 @ 135lbs; 3 @ 115lbs; 3 @ 135lbs; 1 @ 145lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs;
1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; (F) @ 225lbs - I was getting pretty frusterated here at the end. But I know that it is just one day of lifting and they all can't go just like I planed them to. The weight felt great the pull and speed on the bar felt awesome. It was just the catch that was off. I caught it several times and my shoulders just gave out. I lost the bar twice behind me. I know that I could have pulled more weight this morning but my catch at the bottom was not happening. I know that I have more in me. I'm stoked with how good the weight was feeling though, I know the work put in so far is working.
B. 20 Squat Snatch for Time @ 77% of A.
4:17 - I used 77% of 215 today. This felt good I wasn't rushing it and the snatches felt smooth. My knee mechanics were good and I didn't fail on any reps. I was really happy that my knee didn't come in when I was getting fatigued like it did on the first test.
C. Back Squat @ 2020; 45 Continuous Seconds of Work @ 135lbs; Rest 45 Sec x 6
10, 10, 10, 10, 11, 10 - These felt pretty good. I was really focusing on keeping proper mechanics, equally distributing my push through both legs and not shifting my hips.
P.M.
30 Min Airdyne @ Z1
252 Avg Watt, 543 Cal - As always I enjoyed this, just get to zone out - think and listen to music. It was a good way to end the day with a good sweat.
Tuesday, August 6, 2013
8-5-13
8-5-13
A. Split Jerk; Build to a max
5 @ 135lbs; 3 @ 185lbs; 3 @ 205lbs; 2 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 265lbs; 1 @ 270lbs(PR); 1 @ 275lbs(PR); 3 x (F) @ 280lbs - I was pleased with this today. I know that I could get 280, I was so close just had trouble committing at that last split second. The weight was heavy but felt good on the dip and drive, it was just that last lockout.
B. C2B Pull-Ups; 20 x 5 Unbroken
Complete - Unbroken. My posterior delt was starting to get a pain on my right shoulder on the last 2 sets.
C. 50 Strict HSPU for Time
5:00 - Not the time that I wanted but I was taking it a little easy on my right shoulder. It actually started feeling better as the workout went on. But I was still cautious on it.
8-6-13
A. 7 Sets to Find Max Unbroken Double Unders
31, 47, 30, 48, 19, 43, 19 - This was a bit frustrating, I know that I am improving slowly. but damn
+
Airdyne 10 min for Max Calories
364 Avg Watt; 251 Cal - I tried not to completely gas myself on the first sprint this time, I kept it under 1000 watt. Then pretty quickly into the 400s and settled in around mid 300s. I took it back up on the last 60 sec. I'm not sure if I should have gone out harder then fought more to hold on, but when I was through this time I felt better than I ever have before.
On a side note my shoulder is feeling back to normal today, I think I just strained it a little on the jerks yesterday.
A. Split Jerk; Build to a max
5 @ 135lbs; 3 @ 185lbs; 3 @ 205lbs; 2 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 265lbs; 1 @ 270lbs(PR); 1 @ 275lbs(PR); 3 x (F) @ 280lbs - I was pleased with this today. I know that I could get 280, I was so close just had trouble committing at that last split second. The weight was heavy but felt good on the dip and drive, it was just that last lockout.
B. C2B Pull-Ups; 20 x 5 Unbroken
Complete - Unbroken. My posterior delt was starting to get a pain on my right shoulder on the last 2 sets.
C. 50 Strict HSPU for Time
5:00 - Not the time that I wanted but I was taking it a little easy on my right shoulder. It actually started feeling better as the workout went on. But I was still cautious on it.
8-6-13
A. 7 Sets to Find Max Unbroken Double Unders
31, 47, 30, 48, 19, 43, 19 - This was a bit frustrating, I know that I am improving slowly. but damn
+
Airdyne 10 min for Max Calories
364 Avg Watt; 251 Cal - I tried not to completely gas myself on the first sprint this time, I kept it under 1000 watt. Then pretty quickly into the 400s and settled in around mid 300s. I took it back up on the last 60 sec. I'm not sure if I should have gone out harder then fought more to hold on, but when I was through this time I felt better than I ever have before.
On a side note my shoulder is feeling back to normal today, I think I just strained it a little on the jerks yesterday.
Saturday, August 3, 2013
8-2-13
8-2-13
A. Push Jerk x 3 / Split Jerk x 1; Rest 2 min x 5 Complexes
1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs; (F) @ 235lbs I got 2 push jerks and failed on the 3rd. These were feeling pretty good today.
B. Muscle Ups; 15 for Time x 3; Rest 3 min
1:22; 2:20; 2:50 - The first set felt great very smooth. My shoulders and triceps were feeling it on the second set. My hand ripped on the 3rd set so my last 5 reps were singles. MUs were feeling very fluid so I'm happy with the workout.
+
Airdyne 3 min for Max Calories
101 Cal
500 Avg Watt - I was very happy with this. It was painful but I was pleased that I didn't let it get into my head.
8-3-13
A. Back Squat; Build to a tough 5
1 @ 135lbs; 1 @ 185lbs; 1 @ 225lbs; 1 @ 275lbs; 1 @ 305lbs; 1 @ 325lbs - I could feel that my hips were starting to shift to the right on the last 2 reps at 325 and and I had a buddy watching me and I only just made it to parallel on the 5th rep.
B. Power Clean; 20 Reps for Time @ 205lbs
2:17 - The power cleans felt good today. I was almost muscle cleaning 205 in warmup. I can tell that I am getting more explosive and I'm digging it. I did the first 4 TnG and the rest quick singles. I started to get gassed on the 15th rep and my feet started to split wide on the last 3 reps.
+
Row 1 K for Time
3:13.6 - I was shooting for 5 or 6 seconds quicker but it is what it is. I rested 10 min after the cleans and my leg drive started to go with about 300m left. I was struggling to keep it under 1:40/500m pace by then. My legs were super tight when I finished and I could feel it in my biceps because I was trying to compensate for the lack of leg drive.
A. Push Jerk x 3 / Split Jerk x 1; Rest 2 min x 5 Complexes
1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs; (F) @ 235lbs I got 2 push jerks and failed on the 3rd. These were feeling pretty good today.
B. Muscle Ups; 15 for Time x 3; Rest 3 min
1:22; 2:20; 2:50 - The first set felt great very smooth. My shoulders and triceps were feeling it on the second set. My hand ripped on the 3rd set so my last 5 reps were singles. MUs were feeling very fluid so I'm happy with the workout.
+
Airdyne 3 min for Max Calories
101 Cal
500 Avg Watt - I was very happy with this. It was painful but I was pleased that I didn't let it get into my head.
8-3-13
A. Back Squat; Build to a tough 5
1 @ 135lbs; 1 @ 185lbs; 1 @ 225lbs; 1 @ 275lbs; 1 @ 305lbs; 1 @ 325lbs - I could feel that my hips were starting to shift to the right on the last 2 reps at 325 and and I had a buddy watching me and I only just made it to parallel on the 5th rep.
B. Power Clean; 20 Reps for Time @ 205lbs
2:17 - The power cleans felt good today. I was almost muscle cleaning 205 in warmup. I can tell that I am getting more explosive and I'm digging it. I did the first 4 TnG and the rest quick singles. I started to get gassed on the 15th rep and my feet started to split wide on the last 3 reps.
+
Row 1 K for Time
3:13.6 - I was shooting for 5 or 6 seconds quicker but it is what it is. I rested 10 min after the cleans and my leg drive started to go with about 300m left. I was struggling to keep it under 1:40/500m pace by then. My legs were super tight when I finished and I could feel it in my biceps because I was trying to compensate for the lack of leg drive.
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