4-28-14
A. Power Snatch; Build to a Tough Single
210lbs; 215lbs - I'm not sure if 215 was power I caught it pretty close to parallel. These felt good today.
B. Drop to 85% of A and Perform 17 Singles; Rest 1 min bw Sets
Complete @ 180lbs - These felt strong today. This was a little over 85% of 210lbs and a little under 85% of 215lbs.
C. TnG Dead Lift; 5 On the Min for 10 Min @ 285lbs
Complete - these felt good today I didn't wear a belt and my back felt strong through out all
D. 20 Unbroken OHS @ 95lbs x 4; Rest as Needed bw Sets
Complete - These moved quickly and felt really good
E. GHD Sit-Ups; 20 Unbroken x 4; Rest as Needed bw Sets
Complete - No problems here I love GHD's
4-29-14
A. Push Press; 5,5,5; Rest 2 min
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - Felt pretty good. I was wanting to warm up well and not push too crazy hard because of the competition this weekend. I was just wanting good quality reps. I was happy to get 215
B. Push Jerk; 3,3,3; Rest 2 min
215lbs; 225lbs; 235lbs - Felt good here
C. Split Jerk 2,2,2; Rest 2 min
235lbs; 245lbs; 255lbs - I was happy to get 255 these felt strong today
D. Muscle Ups; AMRAP Unbroken x 6; Rest 2 min
13, 10, 8, 6, 6, 6 - My shoulders were feeling it a bit for these, but they didn't feel bad. I could tell from the start that today wasn't going to be the day that I got 15. But it will come.
E. Weighted Pull-Up Clusters 1.1.1.1 x 3; Rest 20sec / 2 min
35lbs; 53lbs; 58lbs; 63lbs;s 70lbs - These felt alright. 70 got tough on the last 2, just the last inch or two up to the bar
+
10 Min AMRAP
Man Makers w 45lbs per hand
30 - This was fun but tough, great way to finish a shoulder push and pull day. I did a push-up - single arm row- push-up - single arm row for all.
4-30-14
Prowler Sprints; 25 sec @ 100% ( Moderate Load ) Rest 2 min x 5
Complete with 80lbs on the dog sled - These felt pretty good today the last 5 sec or so got tough.
+
Sled Drag (Heavy) 1:15 Continuous Hamstring Driven Steps; Rest 2 min x 5
Complete with 135lbs on the dog sled - I went down in weight from last week so that I wouldn't had e to lean into it as much and feel it in my hamstrings this time. I was still feeling it a lot in my calves, as well as the arches of my feet.
+
7 Heavy Tire Flips
125m Farmers Walk w 2pood / hand
Rest 3 min x 5
2:36; 2:20; 2:12; 2:02; 1:59 - I just realized that I only rested 2 min bw sets. However I was getting a lot quicker and more comfortable with the tire flips as I went along. The first 2 sets the tire was pretty wet and slick, I slipped a few times - that cost a few sec as well.
Wednesday, April 30, 2014
Saturday, April 26, 2014
4-25-14
4-25-14
A. Squat Snatch; 20 Singles @ 77% 1RM; Rest 90 sec
Complete @ 185lbs - These felt good, No failed reps at all this morning
B. 1 1/4 Back Squat; 10,10,10,10,10; Rest 3 Min ( Same weight across all sets)
Complete @ 215lbs - The squats felt good they got tough at the end, It was the breathing on the last few reps of each set that got tough.
C. GH Raises; 2-4 x 5; Rest 2 min (Weighted)
4 x 2 @ 10lbs; 4 x 3 @ 15lbs - These are feeling better. I think that I could possibly have gone heavier, but I was feeling a pain on the medial side of my knee I'm guessing on the hamstring insertion point. It got better after the first set but I didn't want to push it.
D. Single Leg Bench Hip Extensions; 10-12 x 3; Rest 1 min bw legs
12 for all - These felt good I have never done these before, I looked up some videos and did them today with my upper back on the floor.
E. Strict T2B; AMRAP Unbroken x 5; Rest 90 sec
28, 16, 18, 16, 12 - My forearms gave out on me at the end, that was the limiter. I mean I felt them in my upper abs and even in my biceps but I just couldn't hold on to get more reps. I tried not to touch my toe to the ground too much to keep myself from swinging but I did have to some.
4-26-14
A.M.
A. Split Jerk Clusters 1.1.1.1.1 x 5; Rest 20sec/ 2 min (87% 1RM for all)
Complete @ 255lbs - These didn't feel so good today. I didn't fail any reps once I got warmed up and started but I just wasn't feeling snappy this morning. I split and pressed several reps.
B1. Push Press; 4-6 x 5; Rest 1 min
6 @ 170lbs; 6 @ 175lbs; 6 @ 185lbs; 6 @ 195lbs; 6 @ 205lbs - These felt good
B2. Weighted Eccentric only Pull-Ups @ 31A1; 2-3 x 5; Rest 2 min
3 Reps for all sets @ 80lbs
C1. Bench Press; 8-10 x 5; Rest 2 min
10 @ 185lbs; 10 @ 195lbs; 10 @ 205lbs; 10 @ 215lbs; 10 @ 225lbs - These felt great today.
C2. Bent Over Single Arm DB Rows; 4-6 x 5; Rest 2 min
6 per arm @ 100lbs (KB) x 5 - this is the heaviest thing we have at the gym. I used straps.
P.M.
60-90 min Hike
60-70 min hike - I didn't bring a watch or phone with me on this one. It was a beautiful day and I got a good bit of sun. It was really nice to get outside.
A. Squat Snatch; 20 Singles @ 77% 1RM; Rest 90 sec
Complete @ 185lbs - These felt good, No failed reps at all this morning
B. 1 1/4 Back Squat; 10,10,10,10,10; Rest 3 Min ( Same weight across all sets)
Complete @ 215lbs - The squats felt good they got tough at the end, It was the breathing on the last few reps of each set that got tough.
C. GH Raises; 2-4 x 5; Rest 2 min (Weighted)
4 x 2 @ 10lbs; 4 x 3 @ 15lbs - These are feeling better. I think that I could possibly have gone heavier, but I was feeling a pain on the medial side of my knee I'm guessing on the hamstring insertion point. It got better after the first set but I didn't want to push it.
D. Single Leg Bench Hip Extensions; 10-12 x 3; Rest 1 min bw legs
12 for all - These felt good I have never done these before, I looked up some videos and did them today with my upper back on the floor.
E. Strict T2B; AMRAP Unbroken x 5; Rest 90 sec
28, 16, 18, 16, 12 - My forearms gave out on me at the end, that was the limiter. I mean I felt them in my upper abs and even in my biceps but I just couldn't hold on to get more reps. I tried not to touch my toe to the ground too much to keep myself from swinging but I did have to some.
4-26-14
A.M.
A. Split Jerk Clusters 1.1.1.1.1 x 5; Rest 20sec/ 2 min (87% 1RM for all)
Complete @ 255lbs - These didn't feel so good today. I didn't fail any reps once I got warmed up and started but I just wasn't feeling snappy this morning. I split and pressed several reps.
B1. Push Press; 4-6 x 5; Rest 1 min
6 @ 170lbs; 6 @ 175lbs; 6 @ 185lbs; 6 @ 195lbs; 6 @ 205lbs - These felt good
B2. Weighted Eccentric only Pull-Ups @ 31A1; 2-3 x 5; Rest 2 min
3 Reps for all sets @ 80lbs
C1. Bench Press; 8-10 x 5; Rest 2 min
10 @ 185lbs; 10 @ 195lbs; 10 @ 205lbs; 10 @ 215lbs; 10 @ 225lbs - These felt great today.
C2. Bent Over Single Arm DB Rows; 4-6 x 5; Rest 2 min
6 per arm @ 100lbs (KB) x 5 - this is the heaviest thing we have at the gym. I used straps.
P.M.
60-90 min Hike
60-70 min hike - I didn't bring a watch or phone with me on this one. It was a beautiful day and I got a good bit of sun. It was really nice to get outside.
Wednesday, April 23, 2014
4-21-14
4-21-14
A. Power Clean; Build to a Tough Single
265lbs - I built up to this pretty quickly. I had no failed reps and I didn't try anything any higher because my form was pretty crappy here, my feet went wide and I caught the bar low on my shoulders.
B. Drop to 85% of A and Perform 15 Singles; Rest 1 min Bw Reps
Complete @ 225lbs - These felt good
C. TnG DeadLift; 5 on the Min for 10 min @ 275lbs
Complete - Felt solid on these
D. 20 Unbroken Thrusters @ 95lbs x 4; Rest as Needed
Complete - These felt good no pauses.
E. Hollow Rocks; Accumulate AMSAP Unbroken x 3; Rest 2 min Bw Sets
1:15; 1:00; 0:50 - These are tough but I like them. I could still feel these from Fri. and I used a pad under my ass this time. I didn't realize that I rubbed a raw spot on both sides of my ass crack on Fri until I got into the shower that night.
4-22-14
Prowler Sprints; 20 sec @ 100% (moderate load; Rest 2 min x 5
Complete with 80lbs of plates on a 103lb dog sled - this felt pretty good today. I was pushing one trip down a slight incline hill on the street behind the gym and the next trip back up.
+
Sled Drags (Heavy) 1 min Continuous hamstring driven steps; Rest 3 min x 5
Complete - 225lbs on the dog sled walking down hill for the first 2
180lbs on the dog sled walking up hill for the last 3
I had to drop the weight when I started coming up hill, I just couldn't hardly move it. Coming back up I really had to lean against the sled to pull it. So I feel like I didn't get the right response out of it on the way up the hill - I felt it more in my calves and quads. But I had to get it back to the gym.
+
5 Heavy Tire Flips + 100m Farmers Walk 2pood per Hand; Rest 3 min x 5
2:05; 1:50; 1:40; 1:36; 1:32 - This was fun. It rained last night and this morning so the tire was muddy wet and gross. So that made it fun. I got more efficient with the flips as I went and the tire started to dry getting flipped in the street.
4-23-14
A. Push Press; 3 x 3; Rest 2 min
135lbs; 155lbs; 175lbs; 195lbs; 205lbs; 215lbs; 220lbs - These felt okay my shoulders were a bit stiff this morning for some reason.
B. Push Jerk; 3 x 2; Rest 2 min
225lbs; 235lbs; 245lbs; - on the second rep of 235 and 245 my right foot wanted to step back. I was able to catch it for the most part.
C. Split Jerk; 3 x 1; Rest 2 min
255lbs; 265lbs; 275lbs - My shoulders were pretty fatigued by this point, these were heavy.
D. Muscle Ups; AMRAP Unbroken x 5; Rest 2 min
14; 8; 7; 6; 6 - PR on 14 unbroken I'm stoked. I almost had 15 I caught it but my hands just started to slip apart. I'll get it next time. My shoulders and biceps were feeling it after that first set. I know thats a pretty big drop off from the first to the second set.
E. Weighted Pull-up Clusters 1.1.1 x 3; Rest 20 sec/2 min
35lbs; 53lbs; 58lbs; 63lbs; 70lbs - Felt okay
+
15 min AMRAP
5 Strict Pull-Ups
5 Strict HSPU
18 - I felt pretty good throughout this. I started to break the sets on the 4th round not bc of fatigue but because I didn't want to get to muscular failure. I was able to keep moving steady through out the 15 min and no failed reps. I'm pleased w this.
A. Power Clean; Build to a Tough Single
265lbs - I built up to this pretty quickly. I had no failed reps and I didn't try anything any higher because my form was pretty crappy here, my feet went wide and I caught the bar low on my shoulders.
B. Drop to 85% of A and Perform 15 Singles; Rest 1 min Bw Reps
Complete @ 225lbs - These felt good
C. TnG DeadLift; 5 on the Min for 10 min @ 275lbs
Complete - Felt solid on these
D. 20 Unbroken Thrusters @ 95lbs x 4; Rest as Needed
Complete - These felt good no pauses.
E. Hollow Rocks; Accumulate AMSAP Unbroken x 3; Rest 2 min Bw Sets
1:15; 1:00; 0:50 - These are tough but I like them. I could still feel these from Fri. and I used a pad under my ass this time. I didn't realize that I rubbed a raw spot on both sides of my ass crack on Fri until I got into the shower that night.
4-22-14
Prowler Sprints; 20 sec @ 100% (moderate load; Rest 2 min x 5
Complete with 80lbs of plates on a 103lb dog sled - this felt pretty good today. I was pushing one trip down a slight incline hill on the street behind the gym and the next trip back up.
+
Sled Drags (Heavy) 1 min Continuous hamstring driven steps; Rest 3 min x 5
Complete - 225lbs on the dog sled walking down hill for the first 2
180lbs on the dog sled walking up hill for the last 3
I had to drop the weight when I started coming up hill, I just couldn't hardly move it. Coming back up I really had to lean against the sled to pull it. So I feel like I didn't get the right response out of it on the way up the hill - I felt it more in my calves and quads. But I had to get it back to the gym.
+
5 Heavy Tire Flips + 100m Farmers Walk 2pood per Hand; Rest 3 min x 5
2:05; 1:50; 1:40; 1:36; 1:32 - This was fun. It rained last night and this morning so the tire was muddy wet and gross. So that made it fun. I got more efficient with the flips as I went and the tire started to dry getting flipped in the street.
4-23-14
A. Push Press; 3 x 3; Rest 2 min
135lbs; 155lbs; 175lbs; 195lbs; 205lbs; 215lbs; 220lbs - These felt okay my shoulders were a bit stiff this morning for some reason.
B. Push Jerk; 3 x 2; Rest 2 min
225lbs; 235lbs; 245lbs; - on the second rep of 235 and 245 my right foot wanted to step back. I was able to catch it for the most part.
C. Split Jerk; 3 x 1; Rest 2 min
255lbs; 265lbs; 275lbs - My shoulders were pretty fatigued by this point, these were heavy.
D. Muscle Ups; AMRAP Unbroken x 5; Rest 2 min
14; 8; 7; 6; 6 - PR on 14 unbroken I'm stoked. I almost had 15 I caught it but my hands just started to slip apart. I'll get it next time. My shoulders and biceps were feeling it after that first set. I know thats a pretty big drop off from the first to the second set.
E. Weighted Pull-up Clusters 1.1.1 x 3; Rest 20 sec/2 min
35lbs; 53lbs; 58lbs; 63lbs; 70lbs - Felt okay
+
15 min AMRAP
5 Strict Pull-Ups
5 Strict HSPU
18 - I felt pretty good throughout this. I started to break the sets on the 4th round not bc of fatigue but because I didn't want to get to muscular failure. I was able to keep moving steady through out the 15 min and no failed reps. I'm pleased w this.
4-19-14 nutrition log
4-19-14
This is not a typical day for me. We have family in town for Easter and we have been cooking out all afternoon. This will continue tomorrow as well, Monday should be pretty much back to normal. I didn't keep track of the times of each time that I ate but here are the totals.
4-20-14
4-21-14
4-22-14
4-23-14
This is not a typical day for me. We have family in town for Easter and we have been cooking out all afternoon. This will continue tomorrow as well, Monday should be pretty much back to normal. I didn't keep track of the times of each time that I ate but here are the totals.
- Cals
- 4503
- Fat
- 152 g
- Cholesterol
- 655 mg
- Sodium
- 3304 mg
- Carbs
- 431 g
- Fiber
- 41 g
- Protein
- 334 g
- Sugars
- 210 g
4-20-14
- Cals
- 3218
- Fat
- 90 g
- Cholesterol
- 572 mg
- Sodium
- 3634 mg
- Carbs
- 374 g
- Fiber
- 42 g
- Protein
- 211 g
- Sugars
- 191 g
4-21-14
- Cals
- 3235
- Fat
- 100 g
- Cholesterol
- 143 mg
- Sodium
- 2139 mg
- Carbs
- 382 g
- Fiber
- 44 g
- Protein
- 234 g
- Sugars
- 191 g
- Cals
- 3300
Fat98 g - Cholesterol
- 266 mg
- Sodium
- 1384 mg
- Carbs
- 329 g
- Fiber
- 71 g
- Protein
- 316 g
- Sugars
- 138 g
- Cals
- 3637
- Fat
- 124 g
- Cholesterol
- 291 mg
- Sodium
- 2872 mg
- Carbs
- 359 g
- Fiber
- 45 g
- Protein
- 309 g
- Sugars
- 202 g
Tuesday, April 22, 2014
4-18-14
4-18-14
A. Squat Snatch; 20 Singles @ 75% 1 RM; Rest 90 sec
Complete @ 180lbs - This felt really good, I had no failed reps in the warmup or working sets.
B. 1 1/4 Back Squat; 12, 12, 12, 12, 12; Rest 3 min ( same weight across all sets)
Complete @ 205lbs - This was tough. I warmed up to 225lbs with sets of 3. I started at 225 and got to 10 reps and decided that I probably couldn't maintain that weight for 4 more sets so I dropped to 205lbs. This was still really tough on the last 3 sets, my lower back was getting tight and breathing and heart rate were spiking after the 6th rep or so. This was good though.
C. GH Raises; 5-6 x 5; Rest 2 min
6 x 5 - I was glad to see these in the programming today. I need to get my posterior chain stronger. And now that I am doing them right I can really feel the benefit. Sets of 6 felt good.
D. KBS 2pood Russian; 25 Unbroken x 3; Rest as needed bw sets
Complete - Felt good.
E. Hollow Rocks; Accumulate 2 min for Time x 3; Rest 2 min
2:34; 3:03; 3:10 - This was harder than I thought. I tried for larger sets on the first one and once I failed I had trouble holding the other sets. On the last 2 I broke them into smaller sets and tried to minimize the rest. This was good.
4-19-14
A.M.
A. Split Jerk Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 2 min ( 85% of o1RM for all)
Complete @ 250lbs - These felt good today, no failed reps.
B1. Push Press; 6-8 x 5; Rest 1 min
8 @ 165lbs; 8 x 2 @ 170lbs; 7 @ 175lbs; 6 @ 185lbs - These felt good this morningI kept the weight moderate and did all TnG. Looking back I probably should have gone heavier.
B2. Weighted Eccentric Only Pull-Ups @ 31A1; 4-5 x 5; Rest 2 min
5 @ 70lbs for all sets - these felt good. I enjoyed this we do these a lot for the classes but I haven't done them in a while.
C1. Bench Press; 10-12 x 5; Rest 2 min
12 @ 165lbs; 12 @ 170lbs; 12 @ 185lbs; 12 @ 195lbs; 12 @ 205lbs - These felt solid today
C2. Bent Over Single Arm KB Rows; 6-8 x 5; Rest 2 min
8 x 5 @ 100lbs for all sets - These were tough but felt good and smooth. I was happy with the way today went, I just flowed through enjoying each progression and didn't put any extra stress on hitting certain weights. My focus was enjoying my time in the gym. I'm pleased.
P.M.
60 min Hike
Complete felt good to get out and relax and clear my head. I would have liked to have gone longer but we have family in town and we are cooking out this afternoon and I'm in charge of smoking the ribs. lol
A. Squat Snatch; 20 Singles @ 75% 1 RM; Rest 90 sec
Complete @ 180lbs - This felt really good, I had no failed reps in the warmup or working sets.
B. 1 1/4 Back Squat; 12, 12, 12, 12, 12; Rest 3 min ( same weight across all sets)
Complete @ 205lbs - This was tough. I warmed up to 225lbs with sets of 3. I started at 225 and got to 10 reps and decided that I probably couldn't maintain that weight for 4 more sets so I dropped to 205lbs. This was still really tough on the last 3 sets, my lower back was getting tight and breathing and heart rate were spiking after the 6th rep or so. This was good though.
C. GH Raises; 5-6 x 5; Rest 2 min
6 x 5 - I was glad to see these in the programming today. I need to get my posterior chain stronger. And now that I am doing them right I can really feel the benefit. Sets of 6 felt good.
D. KBS 2pood Russian; 25 Unbroken x 3; Rest as needed bw sets
Complete - Felt good.
E. Hollow Rocks; Accumulate 2 min for Time x 3; Rest 2 min
2:34; 3:03; 3:10 - This was harder than I thought. I tried for larger sets on the first one and once I failed I had trouble holding the other sets. On the last 2 I broke them into smaller sets and tried to minimize the rest. This was good.
4-19-14
A.M.
A. Split Jerk Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 2 min ( 85% of o1RM for all)
Complete @ 250lbs - These felt good today, no failed reps.
B1. Push Press; 6-8 x 5; Rest 1 min
8 @ 165lbs; 8 x 2 @ 170lbs; 7 @ 175lbs; 6 @ 185lbs - These felt good this morningI kept the weight moderate and did all TnG. Looking back I probably should have gone heavier.
B2. Weighted Eccentric Only Pull-Ups @ 31A1; 4-5 x 5; Rest 2 min
5 @ 70lbs for all sets - these felt good. I enjoyed this we do these a lot for the classes but I haven't done them in a while.
C1. Bench Press; 10-12 x 5; Rest 2 min
12 @ 165lbs; 12 @ 170lbs; 12 @ 185lbs; 12 @ 195lbs; 12 @ 205lbs - These felt solid today
C2. Bent Over Single Arm KB Rows; 6-8 x 5; Rest 2 min
8 x 5 @ 100lbs for all sets - These were tough but felt good and smooth. I was happy with the way today went, I just flowed through enjoying each progression and didn't put any extra stress on hitting certain weights. My focus was enjoying my time in the gym. I'm pleased.
P.M.
60 min Hike
Complete felt good to get out and relax and clear my head. I would have liked to have gone longer but we have family in town and we are cooking out this afternoon and I'm in charge of smoking the ribs. lol
Wednesday, April 16, 2014
4-14-14
4-14-14
A. Squat Snatch; Build to a Max
Warm up to 175lbs pretty quickly; 185lbs; 195lbs; 205lbs; 215lbs; (F) @ 225 - I just wasn't feeling it today. My calves and arches of both feet are still extremely sore this morning from the DUs on Sat. Ive been rolling them out and stretching them constantly. Plus I didn't sleep well last night. I just felt like I wasn't getting any speed on the bar today. My shoulders and back felt good and solid. I pretty much had to just think of this as a warmup to the MetCon, just trying to not get in my head and get frustrated. This is just another day of training.
+
5 min AMRAP
5 Squat Snatch @ 135lbs
3 MUs
--Rest 5 min--
5 min AMRAP
5 Thrusters @ 115lbs
5 C2B Pull-Ups
--Rest 5 min--
5 min AMRAP
5 OHS @ 95lbs
5 T2B
4
6+5
9
This was all at about 80-85%. I wish that I had more in me today. This was just frustrating because I know that this is not a true representation of where I'm at. I'm going to take a nap after coaching this next class. Besides being sore and having ripped hands the movement patterns felt good, my mental game was just not here today.
4-15-14
12 min AMRAP @ 85-90%
6 Dead lift @ 315lbs
12 Box Jumps @ 20''
500m Row
--Rest 6 min--
12 min AMRAP @ 85-90%
6 Power Clean and Jerk @ 135lbs
6 Bar Facing Burpee
200m Run
--Rest 6 min--
12 min AMRAP @ 85-90%
12 DB Snatch @ 70lbs (alt Arms per Rep)
6 Ring Dips
12 Cal AD
3 + 18 - The DL felt alright, only the first set was unbroken but the weight felt okay even with the breathing - I didn't rush them however. My calves were still sore today so actually the box jumps and even the row were slower than normal.
5 + 7 - This felt good held a pretty steady pace throughout.
5 + 16 - This was fun, I borrowed a DB for the snatch. I'm used to using a KB so it was nice to change it up. I held a pretty consistent pace throughout.
4-16-14
OutDoor Hike
75 min Hike. This was relaxing it was a pretty day today. I had to hike on a paved trail because we have gotten a lot of rain in the past 2 days and the running / Mountain Bike trails were closed.
A. Squat Snatch; Build to a Max
Warm up to 175lbs pretty quickly; 185lbs; 195lbs; 205lbs; 215lbs; (F) @ 225 - I just wasn't feeling it today. My calves and arches of both feet are still extremely sore this morning from the DUs on Sat. Ive been rolling them out and stretching them constantly. Plus I didn't sleep well last night. I just felt like I wasn't getting any speed on the bar today. My shoulders and back felt good and solid. I pretty much had to just think of this as a warmup to the MetCon, just trying to not get in my head and get frustrated. This is just another day of training.
+
5 min AMRAP
5 Squat Snatch @ 135lbs
3 MUs
--Rest 5 min--
5 min AMRAP
5 Thrusters @ 115lbs
5 C2B Pull-Ups
--Rest 5 min--
5 min AMRAP
5 OHS @ 95lbs
5 T2B
4
6+5
9
This was all at about 80-85%. I wish that I had more in me today. This was just frustrating because I know that this is not a true representation of where I'm at. I'm going to take a nap after coaching this next class. Besides being sore and having ripped hands the movement patterns felt good, my mental game was just not here today.
4-15-14
12 min AMRAP @ 85-90%
6 Dead lift @ 315lbs
12 Box Jumps @ 20''
500m Row
--Rest 6 min--
12 min AMRAP @ 85-90%
6 Power Clean and Jerk @ 135lbs
6 Bar Facing Burpee
200m Run
--Rest 6 min--
12 min AMRAP @ 85-90%
12 DB Snatch @ 70lbs (alt Arms per Rep)
6 Ring Dips
12 Cal AD
3 + 18 - The DL felt alright, only the first set was unbroken but the weight felt okay even with the breathing - I didn't rush them however. My calves were still sore today so actually the box jumps and even the row were slower than normal.
5 + 7 - This felt good held a pretty steady pace throughout.
5 + 16 - This was fun, I borrowed a DB for the snatch. I'm used to using a KB so it was nice to change it up. I held a pretty consistent pace throughout.
4-16-14
OutDoor Hike
75 min Hike. This was relaxing it was a pretty day today. I had to hike on a paved trail because we have gotten a lot of rain in the past 2 days and the running / Mountain Bike trails were closed.
Saturday, April 12, 2014
4-11--14
4-11-14
A. Front Squat; Build to A Tough Triple
185lbs; 225lbs; 245lbs; 265lbs; 285lbs; 300lbs - This felt good today 300 felt smooth coming up out of the bottom for all reps. It was tough though, I probably could have struggled to get 305 but I was happy w 300.
B. AMRAP Strict HSPU in 5 min
50 - I did the first 30 reps in sets of 5, I had to fight for the 29th and 30th rep. That might not have been the best idea. The first 30 were done in around 2:15. The last 20 were all in doubles except for the last 4 that were singles. My shoulders just felt gassed early on this.
C. 200 Wall Balls for Time
9:10 - I'm not really happy with this score. My shoulders were just shot, I did this about 5 min after the HSPU and after 100 WB my shoulders were feeling it. I know I can do better on this next time.
4-12-14
A. AMRAP Sets of 25 Unbroken DUs in 10 Min
10 - This was disappointing. I probably failed as many sets between 20 and 24 as I got. I steatched and rolled out my calfs well before I started, but a few min in I started to get a pain in my left ankle. Its fine now.
B. AMRAP Sets of 8 Unbroken C2B Pull-Ups in 10 Min
12 - I stopped at 8:15 or so. I tore my right hand under my pinky finger pretty good. The C2B up to that point felt really good.
C. 50 Burpees for Time
2:10 - This felt pretty good.
A. Front Squat; Build to A Tough Triple
185lbs; 225lbs; 245lbs; 265lbs; 285lbs; 300lbs - This felt good today 300 felt smooth coming up out of the bottom for all reps. It was tough though, I probably could have struggled to get 305 but I was happy w 300.
B. AMRAP Strict HSPU in 5 min
50 - I did the first 30 reps in sets of 5, I had to fight for the 29th and 30th rep. That might not have been the best idea. The first 30 were done in around 2:15. The last 20 were all in doubles except for the last 4 that were singles. My shoulders just felt gassed early on this.
C. 200 Wall Balls for Time
9:10 - I'm not really happy with this score. My shoulders were just shot, I did this about 5 min after the HSPU and after 100 WB my shoulders were feeling it. I know I can do better on this next time.
4-12-14
A. AMRAP Sets of 25 Unbroken DUs in 10 Min
10 - This was disappointing. I probably failed as many sets between 20 and 24 as I got. I steatched and rolled out my calfs well before I started, but a few min in I started to get a pain in my left ankle. Its fine now.
B. AMRAP Sets of 8 Unbroken C2B Pull-Ups in 10 Min
12 - I stopped at 8:15 or so. I tore my right hand under my pinky finger pretty good. The C2B up to that point felt really good.
C. 50 Burpees for Time
2:10 - This felt pretty good.
Wednesday, April 9, 2014
4-7-14
4-7-14
A. Weighted pull-Ups; Build to a Max
35lbs; 40lbs; 45lbs; 53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 75lbs; 80lbs; (F) @ 85lbs - I was hoping to get a bit more, but it is what it is
B. Split Jerk; Build to a Max
Warm up to 205lbs; 2 @ 225lbs; 245lbs; 265lbs; 275lbs; 285lbs; (F) @ 300lbs - This was really close I know that I can get this soon with a bit of work. 285 felt really good so instead of going for my previous max I decided to go for 300. My split felt good today.
C1. Push Press; 5 x 5; rest 2 min
155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 4 @ 215lbs I didn't quite lock out the 5th rep
C2. Weighted Pull-Up; 2-3 x 5; rest 2 min
3 @ 35lbs; 3 @ 40lbs; 3 @ 42.5lbs; 3 @ 45lbs; 3 @ 47.5lbs; 3 @ 50lbs; 3 @ 52.5lbs
+
30 Muscle Up Buy In
....
21-15-9
Burpee
C2B Pull-ups
10:07 - This was fun but my shoulders were feeling it! I finished the MUs at 4:07 - I was going 90-95% on these. Burpees were steady with no pause between the bar and floor and nor rest between reps, but they weren't super fast. C2B felt pretty good but I broke a good bit.
4-8-14
A. Power Snatch; Build to A Max
Warmed up slowly to 165lbs; 2 ! 175; 185lbs; 195lbs; 205lbs - These felt good today, I just kept dropping right below parallel at 210. I had fun with this and got a lot of good reps in today.
B. "Isabel"
2:59 - This was actually my first time to do this. I did a couple sets of 5 then some singles with doubles and triples mixed throughout, I was just trying to keep moving. However there were a few times where I had to stop and take 3 - 4 breaths.
+
8 min AMRAP
8 Power Clean @ 135lbs
4 Box Jumps @ 30''
6+2 - This got tough half way through. I ended up doing singles on all the C&J, TnG were just tightening up my back and I could keep moving better with singles. I did this with 5 min rest after Isabel. This was fun and I was pretty spent after, I was ready for a big lunch.
4-9-14
Hike Outdoors
90 min hike at the mountain bike / running trails.
A. Weighted pull-Ups; Build to a Max
35lbs; 40lbs; 45lbs; 53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 75lbs; 80lbs; (F) @ 85lbs - I was hoping to get a bit more, but it is what it is
B. Split Jerk; Build to a Max
Warm up to 205lbs; 2 @ 225lbs; 245lbs; 265lbs; 275lbs; 285lbs; (F) @ 300lbs - This was really close I know that I can get this soon with a bit of work. 285 felt really good so instead of going for my previous max I decided to go for 300. My split felt good today.
C1. Push Press; 5 x 5; rest 2 min
155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 4 @ 215lbs I didn't quite lock out the 5th rep
C2. Weighted Pull-Up; 2-3 x 5; rest 2 min
3 @ 35lbs; 3 @ 40lbs; 3 @ 42.5lbs; 3 @ 45lbs; 3 @ 47.5lbs; 3 @ 50lbs; 3 @ 52.5lbs
+
30 Muscle Up Buy In
....
21-15-9
Burpee
C2B Pull-ups
10:07 - This was fun but my shoulders were feeling it! I finished the MUs at 4:07 - I was going 90-95% on these. Burpees were steady with no pause between the bar and floor and nor rest between reps, but they weren't super fast. C2B felt pretty good but I broke a good bit.
4-8-14
A. Power Snatch; Build to A Max
Warmed up slowly to 165lbs; 2 ! 175; 185lbs; 195lbs; 205lbs - These felt good today, I just kept dropping right below parallel at 210. I had fun with this and got a lot of good reps in today.
B. "Isabel"
2:59 - This was actually my first time to do this. I did a couple sets of 5 then some singles with doubles and triples mixed throughout, I was just trying to keep moving. However there were a few times where I had to stop and take 3 - 4 breaths.
+
8 min AMRAP
8 Power Clean @ 135lbs
4 Box Jumps @ 30''
6+2 - This got tough half way through. I ended up doing singles on all the C&J, TnG were just tightening up my back and I could keep moving better with singles. I did this with 5 min rest after Isabel. This was fun and I was pretty spent after, I was ready for a big lunch.
4-9-14
Hike Outdoors
90 min hike at the mountain bike / running trails.
Saturday, April 5, 2014
4-4-14
4-4-14
A. Squat Clean; Build to A Tough Single
Warm up to 205lbs; 225lbs; 245lbs; 255lbs; 265lbs - I pulled 275 but didn't try to get under it. It just felt really heavy. I really need to work on my squat cleans, I feel that it is lack of technique and practice that is the limiter. I can pull the weight high enough but committing to turning over and pulling myself down and under the bar is mental to me on heavier weights. I have no problem doing this on snatch, but on cleans I almost feel that I have no where to go if I need to bail on a lift. I feel like this is a confidence issue.
B. Front Squat; 5 x 5; Rest 2 Min
185lbs; 205lbs; 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; 285lbs - These felt good today
C1. OHS; 10 - 12 x 5; Rest 1 Min
12 @ 135lbs; 12 @ 155lbs; 12 @ 165lbs; 12 @ 175lbs; 10 @ 185lbs
C2. Strict T2B; 10 for Time x 5; Rest 2 Min
0:21; 0:21; 0:25; 0:21; 0:20 - This was good. It felt good to do OHS for reps175 and 185 got pretty tough, my shoulders were feeling it on the last few reps of each. I have never really done strict T2B, in order to keep from swinging I ended up touching my tow to the ground between reps.
+
4 Rounds For Time
30 Unbroken Wall Balls
12 Unbroken C2B Pull-Ups
8:28 - This was tough the last 2 rounds got nasty. My shoulders and triceps were feeling it on the last 2 WB. Going into this I was thinking that my legs would feel the WB first but not so they felt good the whole time. My stomach was actually feeling a bit bubbly/queezy after the 3rd set of C2B. I enjoyed this, I'm glad to get back into normal training.
4-5-14
A. Deadlift; Build to a Tough Single
Warm up to 275lbs; 2 @ 315lbs; 345lbs; 365lbs; 395lbs; 405lbs - wow 405 felt real heavy this morning. My form felt good but it was slow crossing over my knees.
B. 30 Deadlift for Time @ 315lbs
4:42 - I'm not happy about this at all. After the first few reps my lower back - especially on my right side right above my hip - started to tighten up. As soon as I felt this I got into my head a bit. The last 10 reps felt the best, I guess because I turned my head off and just wanted to finish.
+
10 Rounds for Time
Row 500m
15 Burpee
28:08 - This felt good I was shooting for sub 28 but I'm pretty happy with this.
A. Squat Clean; Build to A Tough Single
Warm up to 205lbs; 225lbs; 245lbs; 255lbs; 265lbs - I pulled 275 but didn't try to get under it. It just felt really heavy. I really need to work on my squat cleans, I feel that it is lack of technique and practice that is the limiter. I can pull the weight high enough but committing to turning over and pulling myself down and under the bar is mental to me on heavier weights. I have no problem doing this on snatch, but on cleans I almost feel that I have no where to go if I need to bail on a lift. I feel like this is a confidence issue.
B. Front Squat; 5 x 5; Rest 2 Min
185lbs; 205lbs; 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; 285lbs - These felt good today
C1. OHS; 10 - 12 x 5; Rest 1 Min
12 @ 135lbs; 12 @ 155lbs; 12 @ 165lbs; 12 @ 175lbs; 10 @ 185lbs
C2. Strict T2B; 10 for Time x 5; Rest 2 Min
0:21; 0:21; 0:25; 0:21; 0:20 - This was good. It felt good to do OHS for reps175 and 185 got pretty tough, my shoulders were feeling it on the last few reps of each. I have never really done strict T2B, in order to keep from swinging I ended up touching my tow to the ground between reps.
+
4 Rounds For Time
30 Unbroken Wall Balls
12 Unbroken C2B Pull-Ups
8:28 - This was tough the last 2 rounds got nasty. My shoulders and triceps were feeling it on the last 2 WB. Going into this I was thinking that my legs would feel the WB first but not so they felt good the whole time. My stomach was actually feeling a bit bubbly/queezy after the 3rd set of C2B. I enjoyed this, I'm glad to get back into normal training.
4-5-14
A. Deadlift; Build to a Tough Single
Warm up to 275lbs; 2 @ 315lbs; 345lbs; 365lbs; 395lbs; 405lbs - wow 405 felt real heavy this morning. My form felt good but it was slow crossing over my knees.
B. 30 Deadlift for Time @ 315lbs
4:42 - I'm not happy about this at all. After the first few reps my lower back - especially on my right side right above my hip - started to tighten up. As soon as I felt this I got into my head a bit. The last 10 reps felt the best, I guess because I turned my head off and just wanted to finish.
+
10 Rounds for Time
Row 500m
15 Burpee
28:08 - This felt good I was shooting for sub 28 but I'm pretty happy with this.
Wednesday, April 2, 2014
4-1-14
4-1-14
20 min Airdyne @ Z1
256 Cal; 173 Avg Watt - I took this pretty easy today, I brought the AD outside and got some sun. IT was really nice to just relax with my thoughts, I took a 45 min super easy walk after. It was such a pretty day I just wanted to be outside.
4-2-14
Row 500m @ 85%
x3
Rest 2 min
1:36.5; 1:36.9; 1:36.5 - These felt really good today, I'm going to do some mobility after the lunch class today and might go on another walk.
20 min Airdyne @ Z1
256 Cal; 173 Avg Watt - I took this pretty easy today, I brought the AD outside and got some sun. IT was really nice to just relax with my thoughts, I took a 45 min super easy walk after. It was such a pretty day I just wanted to be outside.
4-2-14
Row 500m @ 85%
x3
Rest 2 min
1:36.5; 1:36.9; 1:36.5 - These felt really good today, I'm going to do some mobility after the lunch class today and might go on another walk.
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