8-29-14
A.M.
A. HS Walk Tec Work 15 min
Complete - This felt better than it did last week, I enjoy working on gymnastic skills.
B. Strict Press; 4-6 x 5; Rest 2 min
6 @ 95lbs; 6 @ 105lbs; 6 @ 115lbs; 6 @ 125lbs; 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs;
6 @ 160lbs; 5 @ 165lbs; 4 @ 170lbs - I'm happy with this. I could feel the HS work on the first few sets, but the weight felt good.
+
5 Rounds for Time:
15 C2B Pull-Ups
15 Strict Ring Dips
60 DUs
16:46 - I'm not real happy with this time. The RD and DU got tough at the end. The C2B felt good throughout. My breathing felt good and as controlled as I would have liked it to have been, but still I think high breathing gets into my RD just the same way as it does with my DL. My last 2 sets were 3/2/3/2/3/2.
P.M.
For Time:
50 OHS @ 135lbs
500m Row
50 Wall Balls Unbroken
Run 800m
11:41 - This was fun, I think that I paced it too much though. I was steady through the OHS, they felt good except that my forearms and wrists were getting tingly on the bigger sets. I was thinking that the WBs would have been tougher so I didn't sprint the row. The WB felt great, The slowest part was the first 150m running , lol. I enjoyed this workout.
8-30-14
A. Power Snatch; Build to a max
215lbs - These felt alright todayI didn't attempt anything higher than this. I had a stressful night last night and a lot on my mind. I wish that I know why we are placed in certain situations throughout our lives, but thats not for me to know at this point in time. All I have to trust in is that The Lord works all things for good for those that trust in Him.
+
For Time:
25 Power Cleans @225lbs
50 Power Cleans @ 135lbs
75 KBS @ 2pood
100 Back Extensions
23:57 - This was tough, but felt better than I was expecting. The cleans at 225 felt really good. I just kept it nice and steady throughout. The 135 cleans felt good and I was doing mostly TnG, the toughest part here was how humid it is. My hands were so wet and the bar too, it was tough to hold onto. The first 45 kbs felt good, but thats about when the fatigue set in. I was doing the BE in sets of 15. I liked this one, even though I was mentally kinda out of it it felt good to just work my way through this one.
Saturday, August 30, 2014
Wednesday, August 27, 2014
8-25-14
8-25-14
A. Power Clean and Jerk; Build to a Max
Warm Up to 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 265lbs; 275lbs - I missed a few times on the PC at 275 I was just dropping awkwardly. I got it and missed the jerk forward. The next attempt I got - everything felt great.
+
60 Powewr Clean and Jerk for Time @ 135lbs
6:52 - I was looking forward to this since I got the programming last week. I did them all as singles and as soon as the bar settled I picked it up again. This all felt good and I never gassed out or slowed down, that kinda makes me think that I could have gone faster or hit a few TnG reps.
8-26-14
A. Wall Facing Shoulder Taps; AMRAP Unbroken x 4; Rest 2 min
112; 71; 73; 75 - My triceps and traps were the limiter here, at least on the last 3 sets. I'm not sore from yesterday but when I got upside-down I could definitely feel all those C&J.
B. FLR on Rings in External Rotation; ASAP Unbroken x 3; Rest 2 Min
1:35; 1:30; 1:15 - I like these, we do them a lot at the gym, holding that external rotation makes it a lot harder though.
C. l-Pull-Ups Supinated; Accumulate 55 Perfect Reps
Complete - These are feeling better. I did the first 25 as singles and the last 30 as doubles. My shoulders are feeling better activating before the PU while holding the L-sit.
+
10 Rounds for Time:
5 Strict HSPU
5 Burpee
100m Run w Sandbag
13:27 - I was using a 50-60lb sand bag. The first 5 rounds felt great, then my shoulders just caught fire. All HSPU were UB, On the last 5 rounds I had to stop at the wall and just shake out my arms before I kicked up. This was fun.
8-27-14
A.M.
A. Clean Pulls 5,5,5,3,3,3; Rest 2 min
3 x 5 @ 275lbs, 3 @ 295, 2 x 3 @ 305 - These felt pretty good, 305 started to feel slow so I stayed there.
B. 10 Power Snatch for Time @ 165lbs x 4; Rest 3 min
0:56; 0:55; 0:55; 0:55 - These felt good. I was playing around with doing TnG to start each set off. the first set was 3 TnG with a double at the end. The second was 4 TnG with a double to finish. The third was 5 TnG w a double at the end. And the last was 6 TnG with all singles.
+
6 Sets:
8 TnG Deadlift @ 275lbs
Prowler Push (light) 20 sec @ 100%
Rest 2:30 min
Complete w a 45lb plate on the sled. THese felt good, the DL felt better with each set and the prowlers got tougher.
+
6 Sets
8 TnG Power Clean 135-185lbs
Airdyne Sprint 20 sec @ 100%
Rest 2:30
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs - These felt pretty good the AD sprints got tough but I went hard. We got our Assault Bike in but the monitor isn't working, so they are going to send us a replacement.
P.M.
Run 16 min @ Z1 Continuous
Airdyne 16 min @ Z1 continuous
x 2 @ Z1
Complete - This felt good. It wasn't a prob;em to keep moving. It was nice out I got a good sweat in.
A. Power Clean and Jerk; Build to a Max
Warm Up to 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 265lbs; 275lbs - I missed a few times on the PC at 275 I was just dropping awkwardly. I got it and missed the jerk forward. The next attempt I got - everything felt great.
+
60 Powewr Clean and Jerk for Time @ 135lbs
6:52 - I was looking forward to this since I got the programming last week. I did them all as singles and as soon as the bar settled I picked it up again. This all felt good and I never gassed out or slowed down, that kinda makes me think that I could have gone faster or hit a few TnG reps.
8-26-14
A. Wall Facing Shoulder Taps; AMRAP Unbroken x 4; Rest 2 min
112; 71; 73; 75 - My triceps and traps were the limiter here, at least on the last 3 sets. I'm not sore from yesterday but when I got upside-down I could definitely feel all those C&J.
B. FLR on Rings in External Rotation; ASAP Unbroken x 3; Rest 2 Min
1:35; 1:30; 1:15 - I like these, we do them a lot at the gym, holding that external rotation makes it a lot harder though.
C. l-Pull-Ups Supinated; Accumulate 55 Perfect Reps
Complete - These are feeling better. I did the first 25 as singles and the last 30 as doubles. My shoulders are feeling better activating before the PU while holding the L-sit.
+
10 Rounds for Time:
5 Strict HSPU
5 Burpee
100m Run w Sandbag
13:27 - I was using a 50-60lb sand bag. The first 5 rounds felt great, then my shoulders just caught fire. All HSPU were UB, On the last 5 rounds I had to stop at the wall and just shake out my arms before I kicked up. This was fun.
8-27-14
A.M.
A. Clean Pulls 5,5,5,3,3,3; Rest 2 min
3 x 5 @ 275lbs, 3 @ 295, 2 x 3 @ 305 - These felt pretty good, 305 started to feel slow so I stayed there.
B. 10 Power Snatch for Time @ 165lbs x 4; Rest 3 min
0:56; 0:55; 0:55; 0:55 - These felt good. I was playing around with doing TnG to start each set off. the first set was 3 TnG with a double at the end. The second was 4 TnG with a double to finish. The third was 5 TnG w a double at the end. And the last was 6 TnG with all singles.
+
6 Sets:
8 TnG Deadlift @ 275lbs
Prowler Push (light) 20 sec @ 100%
Rest 2:30 min
Complete w a 45lb plate on the sled. THese felt good, the DL felt better with each set and the prowlers got tougher.
+
6 Sets
8 TnG Power Clean 135-185lbs
Airdyne Sprint 20 sec @ 100%
Rest 2:30
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs - These felt pretty good the AD sprints got tough but I went hard. We got our Assault Bike in but the monitor isn't working, so they are going to send us a replacement.
P.M.
Run 16 min @ Z1 Continuous
Airdyne 16 min @ Z1 continuous
x 2 @ Z1
Complete - This felt good. It wasn't a prob;em to keep moving. It was nice out I got a good sweat in.
Saturday, August 23, 2014
8-22-14
8-22-14
A.M.
A. Hand Stand Walk Tec Work for 15 min
Complete - This felt pretty good. I wasn't walking quite as far as I typically do, Its just been a while since I've worked on them. I was focusing on my breathing and keeping my feet together. I enjoyed this.
B. Strict Press; 6-8 x 5; Rest 2 min
8 @ 95lbs; 8 @ 105lbs; 8 @ 115lbs; 8 @ 125lbs; 8 @ 135lbs; 8 @ 145lbs; 7 @ 155lbs; 6 @ 160lbs - These felt good.
C. L-Pull-ups; 40 Npt for Time with Perfect Form
Complete - THese are feeling better. I did most of these as singles.
D1. Hollow Body Bent Knee Rocks; AMSAP Unbroken x 4; Rest 1 min
1:03; 0:56; 1:03; 1:00
D2. Arch Body Rocks; AMSAP unbroken x 4; Rest 1 min
1:26; 1:34; 1:10; 1:36 - Both of these felt good today
+
14 Min AMRAP
7 T2B
7 Hand Release Burpee Box Jump @ 30''
13 - This was fun but seemed to last forever, i felt like I was always doing HRBBJ. All T2B were UB. I was shooting for 14 Rounds and thought that I got It but when I counted my tally marks I was one shy. Most of the HRBBJ were step downs about a third of them were jump downs.
P.M.
For Time:
20 THrusters @ 95lbs
1K Row
20 Thrusters @ 95lbs
5:25 - This felt pretty good the last set of thrusters got me. I had one of those mental slips and dropped the bar without much thinking about it after my 11th rep. It hit the ground and I was just thinking why did I do that. Then It took me longer to pick it back up than i wanted. Still a nice sprint workout, It caught my quads on fire.
8-23-14
A. Power Snatch; 10 Singles @ 80% 1RM; Rest 2 min
Complete @ 175lbs - This felt great - no issues here
B. TnG Power Snatch 5 on the Min for 10 min 125- 155lbs
5 min @ 135lbs;
3 min @ 145lbs;
2 min @ 155lbs
+
For Time:
100 KBS @ 2pood
100 H.R. Push-Ups
100 Sit-Ups
100 Double Unders
19:46 - This was harder than I was expecting. KBS were in smaller sets than I was planning, my shoulders were just fatigued and burning. THe H.H. PU were no better on my shoulders. lol. The SU and DU were fine. It is so hot here already and humid. There were puddles of sweat everywhere I was for each movement. This was fun
A.M.
A. Hand Stand Walk Tec Work for 15 min
Complete - This felt pretty good. I wasn't walking quite as far as I typically do, Its just been a while since I've worked on them. I was focusing on my breathing and keeping my feet together. I enjoyed this.
B. Strict Press; 6-8 x 5; Rest 2 min
8 @ 95lbs; 8 @ 105lbs; 8 @ 115lbs; 8 @ 125lbs; 8 @ 135lbs; 8 @ 145lbs; 7 @ 155lbs; 6 @ 160lbs - These felt good.
C. L-Pull-ups; 40 Npt for Time with Perfect Form
Complete - THese are feeling better. I did most of these as singles.
D1. Hollow Body Bent Knee Rocks; AMSAP Unbroken x 4; Rest 1 min
1:03; 0:56; 1:03; 1:00
D2. Arch Body Rocks; AMSAP unbroken x 4; Rest 1 min
1:26; 1:34; 1:10; 1:36 - Both of these felt good today
+
14 Min AMRAP
7 T2B
7 Hand Release Burpee Box Jump @ 30''
13 - This was fun but seemed to last forever, i felt like I was always doing HRBBJ. All T2B were UB. I was shooting for 14 Rounds and thought that I got It but when I counted my tally marks I was one shy. Most of the HRBBJ were step downs about a third of them were jump downs.
P.M.
For Time:
20 THrusters @ 95lbs
1K Row
20 Thrusters @ 95lbs
5:25 - This felt pretty good the last set of thrusters got me. I had one of those mental slips and dropped the bar without much thinking about it after my 11th rep. It hit the ground and I was just thinking why did I do that. Then It took me longer to pick it back up than i wanted. Still a nice sprint workout, It caught my quads on fire.
8-23-14
A. Power Snatch; 10 Singles @ 80% 1RM; Rest 2 min
Complete @ 175lbs - This felt great - no issues here
B. TnG Power Snatch 5 on the Min for 10 min 125- 155lbs
5 min @ 135lbs;
3 min @ 145lbs;
2 min @ 155lbs
+
For Time:
100 KBS @ 2pood
100 H.R. Push-Ups
100 Sit-Ups
100 Double Unders
19:46 - This was harder than I was expecting. KBS were in smaller sets than I was planning, my shoulders were just fatigued and burning. THe H.H. PU were no better on my shoulders. lol. The SU and DU were fine. It is so hot here already and humid. There were puddles of sweat everywhere I was for each movement. This was fun
Wednesday, August 20, 2014
8-18-14
8-18-14
A. Power Snatch; Build to a Tough Single
Warm Up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 195lbs; 205lbs; 210lbs - These felt good today. I took my time and had fun.
+
Open Workout 14.3 (compare score to July)
131 reps - This workout sucks! I was warm and felt good starting out. Through the BJ after the set of 225 I was moving fast. This time I was doing box jumps instead of step ups - everything felt good. Then at 275 about half way in my right lumbar locked up ( it did the same exact thing in July). After that I was doing sets of 4 or less and even singles just to keep moving. Doing this workout over outside of an 'open' atmosphere and trying to better my score is really tough. When I feel my back lock up and that thought just passes through my head " don't hurt yourself " and there aren't 20+ people standing next to me yelling at me to push through, its hard to hold onto the bar. I know that I'm just annoyed - I wanted to do a lot better today. Especially with the gains that I've seen lately in my DL.
8-19-14
A. Wall Facing Shoulder Taps; AMRAP Unbroken x 3; Rest 2 min
100; 80; 82 - I haven't done these in a while, I really like them. We do them in our classes pretty regularly. The toughest part about these today was my forearms getting tight and my right wrist starting to hurt. Both of these are unusual for me. I typically don't do them facing the wall, maybe that had something to do with it.
B. Support Holds on Rings in External Rotations; ASAP UnBroken x 5; Rest 90 sec
0:36; 0:30; 0:33; 0:25; 0:24 - I really don't have any basis for judging good times on this, but I would have guessed that they would have been better. Again it was my right wrist that was bothering me on this. It wasn't sharp, shooting or horrible , but I was trying to find a position that would make it more comfortable. I was also feeling it in my anterior delt a good bit. These were tougher than I expected.
C. L-Pull-Ups Supinated; Accumulate 50 Perfect Reps
Complete - These were tough, and I took my time doing them - Right under 19 min. The actual pull-up feels good but its the start/bottom of the PU that is tough. I'm glad that I had time to work on these. They still need work though.
+
10 Sets:
10 S2OH @ 165lbs
10 bar Facing Burpee
10 Cal Rowing
--Rest 2 Min--
1:46; 1:39; 1:38; 1:34; 1:34; 1:41; 1:31; 1:32; 1:24; 1:23 - These felt good. The first few sets as always were a bit slower and I sped up as I went and got more comfortable with the transitions and when and where to push. I like these workouts but I was worn out when I was done.
8-20-14
A.M.
A. Clean Pulls 5 x 5; Rest 2 Min
135lbs; 185lbs; 225lbs; 2 @ 255lbs; 3 @ 275lbs - THese felt good, I kept the weight light enough that I could move the bar fast w each rep.
B. Power Snatch x 1 / Hang Power Snatch x 1 / Hang Squat Snatch x 1 / Squat Snatch x 1; 1 Complete comples on the Min for 10 min ( light/moderate weight . Technical )
4 min @ 135lbs; 3 min @ 145lbs; 3 min @ 155lbs - These felt good
+
5 Sets:
8 TnG Deadlift @ 275lbs
Prowler Push ( light) 20 sec @ 100%
Rest 2:30
Complete - Prowler had 1 45lb plate on it, These got tough quick - but they felt strong
+
5 Sets:
8 TnG Power Clean @ 135-185lbs
Airdyne Sprint 20 Sec 2 100%
Rest 2:30
Complete - 2 @ 155lbs; 3 @ 175lbs - These felt good all sets were pretty tough. I didn't get to get the cal for each sprint. Our AD's are all screwed up, the monitors keep cutting out on sprints . However we do have an assault bile ordered that should be in at the end of the week. I'm stoked to get it in. I was pushing the sprints and watching the wall clock.
P.M.
Run 15 min @ Z1 Continuous
Airdyne 15 min @ Z1 Continuous
x 2
Complete - This was nice, I sweated my ass off. Its super hot here and humid. I love this kind of thing for time alone with my thoughts and just to relax from everything else going on in life. Its a nice way to end the day.
A. Power Snatch; Build to a Tough Single
Warm Up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 195lbs; 205lbs; 210lbs - These felt good today. I took my time and had fun.
+
Open Workout 14.3 (compare score to July)
131 reps - This workout sucks! I was warm and felt good starting out. Through the BJ after the set of 225 I was moving fast. This time I was doing box jumps instead of step ups - everything felt good. Then at 275 about half way in my right lumbar locked up ( it did the same exact thing in July). After that I was doing sets of 4 or less and even singles just to keep moving. Doing this workout over outside of an 'open' atmosphere and trying to better my score is really tough. When I feel my back lock up and that thought just passes through my head " don't hurt yourself " and there aren't 20+ people standing next to me yelling at me to push through, its hard to hold onto the bar. I know that I'm just annoyed - I wanted to do a lot better today. Especially with the gains that I've seen lately in my DL.
8-19-14
A. Wall Facing Shoulder Taps; AMRAP Unbroken x 3; Rest 2 min
100; 80; 82 - I haven't done these in a while, I really like them. We do them in our classes pretty regularly. The toughest part about these today was my forearms getting tight and my right wrist starting to hurt. Both of these are unusual for me. I typically don't do them facing the wall, maybe that had something to do with it.
B. Support Holds on Rings in External Rotations; ASAP UnBroken x 5; Rest 90 sec
0:36; 0:30; 0:33; 0:25; 0:24 - I really don't have any basis for judging good times on this, but I would have guessed that they would have been better. Again it was my right wrist that was bothering me on this. It wasn't sharp, shooting or horrible , but I was trying to find a position that would make it more comfortable. I was also feeling it in my anterior delt a good bit. These were tougher than I expected.
C. L-Pull-Ups Supinated; Accumulate 50 Perfect Reps
Complete - These were tough, and I took my time doing them - Right under 19 min. The actual pull-up feels good but its the start/bottom of the PU that is tough. I'm glad that I had time to work on these. They still need work though.
+
10 Sets:
10 S2OH @ 165lbs
10 bar Facing Burpee
10 Cal Rowing
--Rest 2 Min--
1:46; 1:39; 1:38; 1:34; 1:34; 1:41; 1:31; 1:32; 1:24; 1:23 - These felt good. The first few sets as always were a bit slower and I sped up as I went and got more comfortable with the transitions and when and where to push. I like these workouts but I was worn out when I was done.
8-20-14
A.M.
A. Clean Pulls 5 x 5; Rest 2 Min
135lbs; 185lbs; 225lbs; 2 @ 255lbs; 3 @ 275lbs - THese felt good, I kept the weight light enough that I could move the bar fast w each rep.
B. Power Snatch x 1 / Hang Power Snatch x 1 / Hang Squat Snatch x 1 / Squat Snatch x 1; 1 Complete comples on the Min for 10 min ( light/moderate weight . Technical )
4 min @ 135lbs; 3 min @ 145lbs; 3 min @ 155lbs - These felt good
+
5 Sets:
8 TnG Deadlift @ 275lbs
Prowler Push ( light) 20 sec @ 100%
Rest 2:30
Complete - Prowler had 1 45lb plate on it, These got tough quick - but they felt strong
+
5 Sets:
8 TnG Power Clean @ 135-185lbs
Airdyne Sprint 20 Sec 2 100%
Rest 2:30
Complete - 2 @ 155lbs; 3 @ 175lbs - These felt good all sets were pretty tough. I didn't get to get the cal for each sprint. Our AD's are all screwed up, the monitors keep cutting out on sprints . However we do have an assault bile ordered that should be in at the end of the week. I'm stoked to get it in. I was pushing the sprints and watching the wall clock.
P.M.
Run 15 min @ Z1 Continuous
Airdyne 15 min @ Z1 Continuous
x 2
Complete - This was nice, I sweated my ass off. Its super hot here and humid. I love this kind of thing for time alone with my thoughts and just to relax from everything else going on in life. Its a nice way to end the day.
Saturday, August 16, 2014
8-15-14
8-15-14
A.M.
A. Deficit HSPU (3'' depth); 40 Strict Reps for Time
7:39 - This was tough at the end. I was doing sets of 2 in order not to burn my shoulders out. I was able to do this throughout the whole workout for the most part I did do 4 singles bc I came off the wall. The first 20 were quick then the rest bw sets got longer and longer.
B. L-Pull-Ups wide Grip; 12 for Time x 5; Rest 2 min (ensure full R.O.M.)
1:55; 1:48; 1:50; 2:09; 2:01 - We definitely found a weakness here. It was going from "dead" hang to activating my shoulders while holding the L-sit that was the most difficult part. Once my shoulders were active the pull-ups were fairly easy. My core was getting worn out on the last 2 sets though.
C1. Ring Dips; AMRAP Unbroken Strict x 5; Rest 1 Min
25; 23; 19; 17; 16 - These felt pretty good, these are a lot better when my breathing and heart rate are controlled.
C2. Bulgarian Ring Row; AMRAP Unbroken x 5; Rest 1 Min
21; 20; 17; 15; 15 - I did these with my feet on a 24'' box, I haven't really done many of these. THey felt pretty good, my back and shoulders were feeling pretty tight at the end of this.
D1. Hollow Body Bentn Knee Rocks; ASAP Unbroken x 4; Rest 1 min
1:01; 0:45; 0:49; 0:55 - My core was worn out. I was hoping to get more time each set but that was all that was there.
D2. Arch Body Rocks; ASAP Unbroken x 4; Rest 1 min
1:07; 1:15; 1:05; 1:08 - These felt pretty good.
P.M.
Row 500m @ 85%
Rest 2 min
x 6
1:38.7; 1:38.1; 1:37.9; 1:38.8; 1:38.0; 1:38.7 - These felt pretty good, the last row got feeling uncomfortable.
+
Row 2K @ 85%
Rest 1 min
x 2
7:21.4; 7:23.6 - These Felt good , they got tough though though.
8-16-14
A. Squat Clean; 7 Tough Singles; Rest 90 sec
warm up to 225lbs; 2 @ 245lbs; 2 @ 255lbs; 2 @ 265lbs; 7 @ 175lbs - These felt good, I'm glad that I made it through this time. 275 got tough but they all felt strong the pulls felt great.
B. Front Squat; 20 Reps for Time @ 275lbs
3:41 - I am happy with this, most sets were doubles with 2 triples mixed in. my left groin got tight after but it is fine.
+
10 min AMRAP
2 KBS @ 2pood
2 Thrusters @ 95lbs
4 KBS
4 Thrusters
6
6
etc increasing by 2 per movement
Completed the round of 16 - Lower back and shoulders were feeling the burn the last 2-3 min of this. Breathing never got out of control, and the transitions felt pretty good. Thrusters were UB through the set of 12, all KBS were UB.
A.M.
A. Deficit HSPU (3'' depth); 40 Strict Reps for Time
7:39 - This was tough at the end. I was doing sets of 2 in order not to burn my shoulders out. I was able to do this throughout the whole workout for the most part I did do 4 singles bc I came off the wall. The first 20 were quick then the rest bw sets got longer and longer.
B. L-Pull-Ups wide Grip; 12 for Time x 5; Rest 2 min (ensure full R.O.M.)
1:55; 1:48; 1:50; 2:09; 2:01 - We definitely found a weakness here. It was going from "dead" hang to activating my shoulders while holding the L-sit that was the most difficult part. Once my shoulders were active the pull-ups were fairly easy. My core was getting worn out on the last 2 sets though.
C1. Ring Dips; AMRAP Unbroken Strict x 5; Rest 1 Min
25; 23; 19; 17; 16 - These felt pretty good, these are a lot better when my breathing and heart rate are controlled.
C2. Bulgarian Ring Row; AMRAP Unbroken x 5; Rest 1 Min
21; 20; 17; 15; 15 - I did these with my feet on a 24'' box, I haven't really done many of these. THey felt pretty good, my back and shoulders were feeling pretty tight at the end of this.
D1. Hollow Body Bentn Knee Rocks; ASAP Unbroken x 4; Rest 1 min
1:01; 0:45; 0:49; 0:55 - My core was worn out. I was hoping to get more time each set but that was all that was there.
D2. Arch Body Rocks; ASAP Unbroken x 4; Rest 1 min
1:07; 1:15; 1:05; 1:08 - These felt pretty good.
P.M.
Row 500m @ 85%
Rest 2 min
x 6
1:38.7; 1:38.1; 1:37.9; 1:38.8; 1:38.0; 1:38.7 - These felt pretty good, the last row got feeling uncomfortable.
+
Row 2K @ 85%
Rest 1 min
x 2
7:21.4; 7:23.6 - These Felt good , they got tough though though.
8-16-14
A. Squat Clean; 7 Tough Singles; Rest 90 sec
warm up to 225lbs; 2 @ 245lbs; 2 @ 255lbs; 2 @ 265lbs; 7 @ 175lbs - These felt good, I'm glad that I made it through this time. 275 got tough but they all felt strong the pulls felt great.
B. Front Squat; 20 Reps for Time @ 275lbs
3:41 - I am happy with this, most sets were doubles with 2 triples mixed in. my left groin got tight after but it is fine.
+
10 min AMRAP
2 KBS @ 2pood
2 Thrusters @ 95lbs
4 KBS
4 Thrusters
6
6
etc increasing by 2 per movement
Completed the round of 16 - Lower back and shoulders were feeling the burn the last 2-3 min of this. Breathing never got out of control, and the transitions felt pretty good. Thrusters were UB through the set of 12, all KBS were UB.
Wednesday, August 13, 2014
8-11-14
8-11-14
A. Squat Snatch x 1 / OHS x 5; Rest 2 min x 5 Complexes
95lbs; 115lbs; 135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - These felt great. I had no failed reps.
B. OHS; 3,2,1,3,2,1,3,2,1; Rest 2 min (increase weight of each wave)
3 @ 225lbs; 2 @ 235lbs; 1 @ 245lbs; 3 @ 235lbs; 2 @ 245lbs; 1 @ 255lbs; 3 @ 245lbs; 2 @ 255lbs; 1 @ 275lbs (PR) - These felt great today as well. I know that I have more here, my shoulders were getting fatigued at the end. Getting the weight overhead was the toughest part, after that the squat was fine. I'm really happy about this.
+
3 Rounds
400m Run
21 KBS @ 2pood
12 Muscle Ups
15:40 - This was fun, I was tired by the 3rd round. All KBS were UB, MUs felt good I broke them more than usual but it was to be expected.
8-12-14
A. Strict Press Clusters 5.3.1 x 4; Rest 30 sec / 3 min (increase weight within)
5 @ 95lbs; 3 @ 125lbs; 1 @ 155lbs
5 @ 115lbs; 3 @ 145lbs; 1 @ 155lbs
5 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs
5 @ 145lbs; 3 @ 155lbs; (F) @ 175lbs
5 @ 145lbs; 3 @ 160lbs; 1 @ 170lbs
My shoulders were feeling it this morning. These were tougher than I thought that they should be but the movement felt good.
+
10 Sets:
10 T2B
10 S2OH @ 155lbs
10 Bar Facing Burpees
--Rest 2 min bw Sets--
30:53 - This felt really good. T2B and S2OH were all UB and smooth. My sets got quicker as I went. I was cutting down my transition times, riding the bar down and settling it before Burpees and the last 3 sets I was cycling my feet in the Kip for the T2B way more efficiently. The sets were : 1:27; 1:23; 1:21; 1:16; 1:18; 1:15; 1:17; 1:12; 1:12; 1:12
8-13-14
A.M.
A. Deadlift; Build to A Tough Single
Warm up to 275; 315lbs; 345lbs; 365lbs; 395lbs; 415lbs; 435lbs (PR); 445lbs (PR) - These felt strong today. Both PRs were smooth. I'm stoked! I didn't try any heavier today.
B. Hang Squat Snatch; 30 Reps for Time @ 155lbs
7:26 - This didn't feel that great they were all singles. I just wasn't feeling snappy when I was warming up after the DL. I know that I didn't get enough sleep last night, I went to bed late and got up early to open the gym. The snatches in the workout felt solid and smooth, no missed reps or technical issues. I would have just liked to have gone faster.
+
10 Sets:
5 TnG Deadlift @ 315lbs
Row Sprint 20 sec @100%
--Rest as needed to full recovery to ensure speed of DL and Row--
The DL felt good, my hips were just getting tired and I felt slow on the rows.
104m; 104m; 104m; 107m; 105m; 108m; 107m; 107m; 104m; 106m
P.M.
Run 50 min @ Z1 Continuous (walk as needed)
Complete - this felt good. Just took it nice and light, Today is actually a good bit cooler than the past few and the sun is out so it was super nice.
A. Squat Snatch x 1 / OHS x 5; Rest 2 min x 5 Complexes
95lbs; 115lbs; 135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - These felt great. I had no failed reps.
B. OHS; 3,2,1,3,2,1,3,2,1; Rest 2 min (increase weight of each wave)
3 @ 225lbs; 2 @ 235lbs; 1 @ 245lbs; 3 @ 235lbs; 2 @ 245lbs; 1 @ 255lbs; 3 @ 245lbs; 2 @ 255lbs; 1 @ 275lbs (PR) - These felt great today as well. I know that I have more here, my shoulders were getting fatigued at the end. Getting the weight overhead was the toughest part, after that the squat was fine. I'm really happy about this.
+
3 Rounds
400m Run
21 KBS @ 2pood
12 Muscle Ups
15:40 - This was fun, I was tired by the 3rd round. All KBS were UB, MUs felt good I broke them more than usual but it was to be expected.
8-12-14
A. Strict Press Clusters 5.3.1 x 4; Rest 30 sec / 3 min (increase weight within)
5 @ 95lbs; 3 @ 125lbs; 1 @ 155lbs
5 @ 115lbs; 3 @ 145lbs; 1 @ 155lbs
5 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs
5 @ 145lbs; 3 @ 155lbs; (F) @ 175lbs
5 @ 145lbs; 3 @ 160lbs; 1 @ 170lbs
My shoulders were feeling it this morning. These were tougher than I thought that they should be but the movement felt good.
+
10 Sets:
10 T2B
10 S2OH @ 155lbs
10 Bar Facing Burpees
--Rest 2 min bw Sets--
30:53 - This felt really good. T2B and S2OH were all UB and smooth. My sets got quicker as I went. I was cutting down my transition times, riding the bar down and settling it before Burpees and the last 3 sets I was cycling my feet in the Kip for the T2B way more efficiently. The sets were : 1:27; 1:23; 1:21; 1:16; 1:18; 1:15; 1:17; 1:12; 1:12; 1:12
8-13-14
A.M.
A. Deadlift; Build to A Tough Single
Warm up to 275; 315lbs; 345lbs; 365lbs; 395lbs; 415lbs; 435lbs (PR); 445lbs (PR) - These felt strong today. Both PRs were smooth. I'm stoked! I didn't try any heavier today.
B. Hang Squat Snatch; 30 Reps for Time @ 155lbs
7:26 - This didn't feel that great they were all singles. I just wasn't feeling snappy when I was warming up after the DL. I know that I didn't get enough sleep last night, I went to bed late and got up early to open the gym. The snatches in the workout felt solid and smooth, no missed reps or technical issues. I would have just liked to have gone faster.
+
10 Sets:
5 TnG Deadlift @ 315lbs
Row Sprint 20 sec @100%
--Rest as needed to full recovery to ensure speed of DL and Row--
The DL felt good, my hips were just getting tired and I felt slow on the rows.
104m; 104m; 104m; 107m; 105m; 108m; 107m; 107m; 104m; 106m
P.M.
Run 50 min @ Z1 Continuous (walk as needed)
Complete - this felt good. Just took it nice and light, Today is actually a good bit cooler than the past few and the sun is out so it was super nice.
Friday, August 8, 2014
8-8-14
8-8-14
A.M.
A. Deficit HSPU; build to A 3RM to Max Depth
3 @ 11 1/2'' paralets; 3 @ 11 1/2'' w 15lb vest; 3 @ 11 1/2'' w 20lb vest - I warmed up with strict HSPU and HS walks. I knew the parapets would be no prob, then just jumped up pretty quick w the vest.
+
For Time:
30 Muscle Ups
45 C2B Pullups
30 Strict HSPU
10:54 - This felt pretty good. The MUs were quick, I broke them up more this time 5/5/5/3/3/3/3/3. they took right over 4 min. The C2B were okay, I would have liked to have done bigger sets but the rest was minimal. HSPU felt goodI did 5s and 3s here as well
+
Row 500m @ 85%
Rest 2 Min
x 5
1:37.9
1:39.5
1:38.9
1:40.1
1:39.5
These felt pretty good today, even though it was burning up in the gym. I had the damper set in the low 7s and the pulls were smooth and easy, I never got super gassed like I have in the past.
+
Row 2000m @ 85%
Rest 2 Min
x 2
7:24.9
7:30.1
These felt good as well. I rested about 5 min bw these and the 500m rows.
A.M.
A. Deficit HSPU; build to A 3RM to Max Depth
3 @ 11 1/2'' paralets; 3 @ 11 1/2'' w 15lb vest; 3 @ 11 1/2'' w 20lb vest - I warmed up with strict HSPU and HS walks. I knew the parapets would be no prob, then just jumped up pretty quick w the vest.
+
For Time:
30 Muscle Ups
45 C2B Pullups
30 Strict HSPU
10:54 - This felt pretty good. The MUs were quick, I broke them up more this time 5/5/5/3/3/3/3/3. they took right over 4 min. The C2B were okay, I would have liked to have done bigger sets but the rest was minimal. HSPU felt goodI did 5s and 3s here as well
+
Row 500m @ 85%
Rest 2 Min
x 5
1:37.9
1:39.5
1:38.9
1:40.1
1:39.5
These felt pretty good today, even though it was burning up in the gym. I had the damper set in the low 7s and the pulls were smooth and easy, I never got super gassed like I have in the past.
+
Row 2000m @ 85%
Rest 2 Min
x 2
7:24.9
7:30.1
These felt good as well. I rested about 5 min bw these and the 500m rows.
Wednesday, August 6, 2014
8-4-14
8-4-14
A. Squat Snatch; Build to a Tough Single
Warm Up to 135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs;
(F) @ 245 x 5 - These felt really good today. I didn't miss until I attempted a new PR at 245. They were all real close as well. I nailed myself in the cock on the last attempt, I called it after I finally got up off the ground. I know that I can get this and I'm sure a bit more.
B. OHS; 5 x 5; Rest 2 min
135lbs; 185lbs; 205lbs; 225lbs; 235lbs; 245lbs; 255lbs x 4 - Ii was so close to getting 255 I lost it forward coming up on the 5th rep. These felt great, I really like OHS.
+
Run 5k for Time
21:45 - I'm not happy about this at all. I wanted to get sub 20 min. I ran this on the Madison Central High School track, 12 1/2 laps. I could only get my mom to meet me up there to count my laps and keep my time. I was hoping that she miscounted but she said she was pretty sure she got it right. My first 400 saw a 1:30. I felt that I pushed the whole time and that I was consistent through out but apparently I had a big drop off. well it is what it is.
8-15-14
A. Strict Press Clusters 5.5.5 x 3; Rest 30 sec / 3 min
95lbs; 115lbs; 135lbs; 145lbs; 155lbs - 145 and 155 got tough, I didn't think that I was going to get the last set @ 155.
B. 30 Muscle Ups for Time; Rest 5 min x 2
4:39 and 7:17 - This was tough. The first set was slower than I wanted, I started out with no pacing. The first 20 were done in 2 min or so and then I failed on the 27th and 30th rep. I don't know what happened here, OHS and Press Clusters I guess. The 2nd set was tough, I was doing sets of 3 and 2. My left hand ripped with 4 reps left and I had to do singles. I'm glad to have done this I think that it will help a lot.
C. 100 Strict HSPU for Time ( in Sets of 5 Unbroken Only)
14:29 - This was a challenge. The first 60 felt good. I was giving myself rest between sets from the start in hopes of not burning out and doing more reps than I had to. However I failed on the 5th rep of my last set so I had to rest and reattempt to finish. My shoulders are done.
8-6-14
A.M.
A. Banded Deadlift; 2 Reps on the Min for 10 min ( moderate load, high speed, reset each rep)
Complete @ 315lbs w blue bands - These felt good. The weight was good, the bar moved quickly but it was still tough.
B. Hang Squat Snatch; 5 Reps on the min for 10 min
Complete with 115lbs - These felt good, my shoulders were feeling it from yesterday and took a bit to warm up. All were smooth and UB.
+
10--> 1
Deadlift @ 225lbs
Bar Facing Burpee
Row Calories
11:59 - All Dl were UB, everything else felt pretty smooth.
P.M.
Run 45 min @ Z1 Continuous (walk as needed)
Complete - This felt good. Its sunny, hot and muggy here so I got a real good sweat going. Gabrielle came with me, that is always nice. Its a good way to end the day.
A. Squat Snatch; Build to a Tough Single
Warm Up to 135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs;
(F) @ 245 x 5 - These felt really good today. I didn't miss until I attempted a new PR at 245. They were all real close as well. I nailed myself in the cock on the last attempt, I called it after I finally got up off the ground. I know that I can get this and I'm sure a bit more.
B. OHS; 5 x 5; Rest 2 min
135lbs; 185lbs; 205lbs; 225lbs; 235lbs; 245lbs; 255lbs x 4 - Ii was so close to getting 255 I lost it forward coming up on the 5th rep. These felt great, I really like OHS.
+
Run 5k for Time
21:45 - I'm not happy about this at all. I wanted to get sub 20 min. I ran this on the Madison Central High School track, 12 1/2 laps. I could only get my mom to meet me up there to count my laps and keep my time. I was hoping that she miscounted but she said she was pretty sure she got it right. My first 400 saw a 1:30. I felt that I pushed the whole time and that I was consistent through out but apparently I had a big drop off. well it is what it is.
8-15-14
A. Strict Press Clusters 5.5.5 x 3; Rest 30 sec / 3 min
95lbs; 115lbs; 135lbs; 145lbs; 155lbs - 145 and 155 got tough, I didn't think that I was going to get the last set @ 155.
B. 30 Muscle Ups for Time; Rest 5 min x 2
4:39 and 7:17 - This was tough. The first set was slower than I wanted, I started out with no pacing. The first 20 were done in 2 min or so and then I failed on the 27th and 30th rep. I don't know what happened here, OHS and Press Clusters I guess. The 2nd set was tough, I was doing sets of 3 and 2. My left hand ripped with 4 reps left and I had to do singles. I'm glad to have done this I think that it will help a lot.
C. 100 Strict HSPU for Time ( in Sets of 5 Unbroken Only)
14:29 - This was a challenge. The first 60 felt good. I was giving myself rest between sets from the start in hopes of not burning out and doing more reps than I had to. However I failed on the 5th rep of my last set so I had to rest and reattempt to finish. My shoulders are done.
8-6-14
A.M.
A. Banded Deadlift; 2 Reps on the Min for 10 min ( moderate load, high speed, reset each rep)
Complete @ 315lbs w blue bands - These felt good. The weight was good, the bar moved quickly but it was still tough.
B. Hang Squat Snatch; 5 Reps on the min for 10 min
Complete with 115lbs - These felt good, my shoulders were feeling it from yesterday and took a bit to warm up. All were smooth and UB.
+
10--> 1
Deadlift @ 225lbs
Bar Facing Burpee
Row Calories
11:59 - All Dl were UB, everything else felt pretty smooth.
P.M.
Run 45 min @ Z1 Continuous (walk as needed)
Complete - This felt good. Its sunny, hot and muggy here so I got a real good sweat going. Gabrielle came with me, that is always nice. Its a good way to end the day.
Saturday, August 2, 2014
8-1-14
8-1-14
A.M.
A. Behind the Neck Press; Build to A 3RM
95lbs; 115lbs; 135lbs; 145lbs; 155lbs; 160lbs; I failed right behind the top of my head on the 3rd rep at 165lbs. These were tough. I guess I didn't realize how much that I used that bounce off my chest between reps.
B1. 15 C2b for Time x 5; Rest 1 min
0:23; 0:22; 0:23; 0:22; 0:23
B2. 15 Strict HSPU for time x 5; Rest 1 min
0:22; 0:20; 0:21; 0:22; 0:23
B3. 6 MU's for Time x 5; Rest 3 min
0:17; 0:19; 0:19; 0:19; 0:20 - This was fun. Everything was UB and I was able to push each set. I have to get butterfly C2B PU. I've got to start to consistently start practicing these in my warmups.
P.M.
Row Sprint 20 sec @100% - 117m
Rest 3 min
Row Sprint 45 sec @ 100% - 265m
Rest 6 min
Row 500m for Time - 1:27.1
Rest 12 min
Row 1000m for Time - 3:20.1
Rest 25 min
Row 2000m for Time - 7:03.8
This was terrible at the end. The first 3 rows felt good and strong. The 1K is where I crashed, about 700m in my right leg cramped - quad, hip, and calf. I stopped rowing for 2 or 3 seconds and limped the rest of the way to finish. I might have gone out too hard on the first 500m, I kept under a 1:30 pace and a few seconds slower for the next 200m. The 2K was better but I just didn't have much left in my hips, with 900m left my pace dropped into the upper 1:40's. I'm not happy withe my 1K and 2K. This was tough.
8-2-14
A. Squat Clean; 5 Tough Singles
warmed up to 225lbs, These felt good. 245lbs; (F) @ 265lbs x 3 - I don't know whats going on here. The pulls felt great, I nailed the bottom of my chin on my 2nd attempt. I'm pulling the bar high enough for a power clean @ 265 but my drop and catch just feels inefficient and slow. Its just off this morning, I had to call this, my CNS is just out of it right now. I wonder if was from the sprints yesterday in combination with not having good meals yesterday. This is just frustrating but its not worth forcing and doing more damage.
B. Front Squat; Build to A 1RM
225lbs; 255lbs; 295lbs; 315lbs; 345lbs (PR) - These felt pretty good considering my morning. After the crappy cleans this morning I waited 3 1/2 hours before the FS. I rested in the office, coached a class and rested again. I was still pretty annoyed with the cleans earlier and I was ready to get done and take the rest of the afternoon easy. I just got focused turned on some heavy music and got the weight that I was wanting, no dicking around.
+
21-15-9
KBS @ 2pood
Burpee Box Jump @ 30''
Thrusters @ 95lbs
10:05 - I went strait into this after the FS, it felt pretty good. The BBJ were the slowest part, my damn hips in the BJ. All KBS and Thrusters were UB.
A.M.
A. Behind the Neck Press; Build to A 3RM
95lbs; 115lbs; 135lbs; 145lbs; 155lbs; 160lbs; I failed right behind the top of my head on the 3rd rep at 165lbs. These were tough. I guess I didn't realize how much that I used that bounce off my chest between reps.
B1. 15 C2b for Time x 5; Rest 1 min
0:23; 0:22; 0:23; 0:22; 0:23
B2. 15 Strict HSPU for time x 5; Rest 1 min
0:22; 0:20; 0:21; 0:22; 0:23
B3. 6 MU's for Time x 5; Rest 3 min
0:17; 0:19; 0:19; 0:19; 0:20 - This was fun. Everything was UB and I was able to push each set. I have to get butterfly C2B PU. I've got to start to consistently start practicing these in my warmups.
P.M.
Row Sprint 20 sec @100% - 117m
Rest 3 min
Row Sprint 45 sec @ 100% - 265m
Rest 6 min
Row 500m for Time - 1:27.1
Rest 12 min
Row 1000m for Time - 3:20.1
Rest 25 min
Row 2000m for Time - 7:03.8
This was terrible at the end. The first 3 rows felt good and strong. The 1K is where I crashed, about 700m in my right leg cramped - quad, hip, and calf. I stopped rowing for 2 or 3 seconds and limped the rest of the way to finish. I might have gone out too hard on the first 500m, I kept under a 1:30 pace and a few seconds slower for the next 200m. The 2K was better but I just didn't have much left in my hips, with 900m left my pace dropped into the upper 1:40's. I'm not happy withe my 1K and 2K. This was tough.
8-2-14
A. Squat Clean; 5 Tough Singles
warmed up to 225lbs, These felt good. 245lbs; (F) @ 265lbs x 3 - I don't know whats going on here. The pulls felt great, I nailed the bottom of my chin on my 2nd attempt. I'm pulling the bar high enough for a power clean @ 265 but my drop and catch just feels inefficient and slow. Its just off this morning, I had to call this, my CNS is just out of it right now. I wonder if was from the sprints yesterday in combination with not having good meals yesterday. This is just frustrating but its not worth forcing and doing more damage.
B. Front Squat; Build to A 1RM
225lbs; 255lbs; 295lbs; 315lbs; 345lbs (PR) - These felt pretty good considering my morning. After the crappy cleans this morning I waited 3 1/2 hours before the FS. I rested in the office, coached a class and rested again. I was still pretty annoyed with the cleans earlier and I was ready to get done and take the rest of the afternoon easy. I just got focused turned on some heavy music and got the weight that I was wanting, no dicking around.
+
21-15-9
KBS @ 2pood
Burpee Box Jump @ 30''
Thrusters @ 95lbs
10:05 - I went strait into this after the FS, it felt pretty good. The BBJ were the slowest part, my damn hips in the BJ. All KBS and Thrusters were UB.
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