7-29-13
A.M.
A. Split Jerk Clusters 1.1.1 x 5; Rest 15 sec/ Rest 3 min
1 @ 135lbs; 2 @ 185lbs; 1 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs;
1 x (F) @ 260lbs
- These felt pretty good, way better than they have in the past. However not as good as last week. I wasn't splitting well and I felt like I was having to press out the last couple of inches. I still need to work on foot placement and making it more consistent and focusing on dropping and pushing myself under the bar.
B. Weighted Ring Dips; 2-3 x 5; Rest 3 min
3 @ 35lbs; 3 @ 45lbs; 3 @ 53lbs; 3 @ 58lbs; 3 @ 63lbs; 3 @ 68lbs; 3 @ 75lbs; 3 @ 80lbs;
2 @ 85lbs; 2 @ 90lbs; 2 @ 95lbs - These felt good today, lockout at the top was feeling better.
+
Row 350m @ 100%; Rest 6 min x 4
1:26.4 avg/500m; 1:27.5 avg/500m; 1:31.1 avg/500m; 1:32.2 avg/500m - These felt bad today, I felt like I had no drive in my legs. I don't know what the problem was I had a good rest day yesterday and got 8 hours of sleep. After I was done I still felt bad for almost a half hour. This is not typical. It was pretty muggy today and I possibly didn't drink enough water. It could just be one of those days.
P.M.
21-15-9
Dead Lift @ 315lbs
T2B
Airdyne calories
11:29 - I was not pleased with this time. I tried to go fast on the first set of dead lifts 8,7,4,2. After the 15th rep I knew that I was in trouble. My legs were still feeling the row, and the DL felt heavy and gassed me. On the last set of DL I had to finish with 3 singles with too much rest in between. I definitely was one of those days.
7-30-13
60 Min Hike
This was nice, I think that the stress from the past week was catching up with me yesterday. I was great to get out in the woods and be alone and think. It was super hot 96 degrees when I got out of my truck and humid, I sweated my ass off. I went out to the mountain bike trails where its a bit more rugged and hilly, I felt great afterwards.
7-31-13
A. 1 Set AMRAP Unbroken C2B Pull-Ups
28 - I was pretty happy with this, I failed on 29. Grip was just gone. I was considering using gymnastic grips but I wasn't sure if that would be cheating the test. So I just chalked up and went.
B. 30 Muscle Ups for Time
4:53 - I was hoping to beat 4:20 today. I failed on my 28th and 30th rep. I was feeling goodc and relaxed through the first 21 reps. I know that I can do better than this but I'm not too worried about it today.
+
For Time
50-40-30-20-10
Double Unders
10-10-10-10-10
Burpee
5:03 - This felt way better than it did the last time that I tested it. I was focusing on staying relaxed and controlling my breathing. I was able to consistently hit sets of 20 to 25. I know there still needs to be alot more improvement but I consider this a success.
Wednesday, July 31, 2013
Saturday, July 27, 2013
7-26-13
7-26-13
A.M.
A. Push Press @ 41x1, 2-3 x 5; Rest90 sec
2 x 3 @ 135lbs; 3 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 3 @ 185lbs; 2 @ 190lbs; 2 @ 200lbs - These felt pretty good, holding my breath on the 4 sec eccentric with this weight got me light headed a bit. I feel like these will help a lot.
B. Bent Over Supinated Barbell Row 2-4 x 5; Rest 2 min
4 @ 155lbs; 4 @ 175lbs; 4 @ 185lbs; 4 @ 195lbs; 2 x 4 @ 205lbs; 4 @ 215lbs; 4 @ 220lbs
4 @ 225lbs - Felt good grip was going at the end, didn't use hook grip.
+
10 Rounds for Time
10 T2B
10 Ring Dips
9:58 - I started to break the sets earlier than I did a few months ago. I beat my old time by 7 sec. Not a huge improvement but I'll take it.
P.M.
Airdyne 2 min for Max Calories; Rest 14min x 3
1 2 3
Avg Watt - 570 - 551 - 531
Cal - 82 - 76 - 74
The first set felt better than I was expecting it to. The first min of the 2nd set felt strong but I started to die off the last 45 sec. The 3rd set was a struggle to maintain, my quads were just taxed. The rest between sets felt like more than enough but I was happy to have it.
7-27-13
A.M.
A. OHS @ 22x1, 2-3 x 3; Rest 2 min
2 x 3 @ 135lbs; 3 @ 165lbs; 3 @ 185lbs; 3 @ 205lbs; 2 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs
1 @ 255lbs (F) coming up on the second rep. My shoulders were just getting super tired holding the weight, coming up on that second rep of 255 my left shoulder dropped a bit and I lost the weight. My previous 1RM was 265 I feel like I could possibly get more now. The squat and mechanics feel great.
B. Back Squat; Build to a 5RM w Perfect Mechanics
1 @ 135lbs; 1 @ 185lbs; 1 @ 205lbs; 1 @ 225lbs; 1 @ 245lbs; 1 @ 265lbs; 1 @ 285lbs;
1 @ 295lbs - I called it here because I could feel that I was driving harder with my left leg on the last two reps @ 295. I was really focusing on mechanics and controlled eccentric and concentric movements. I didn't make big jumps because I was wanting to get in some quality reps.
C. Power Snatch Clusters 1.1.1 x 5; Rest 15 sec / Rest 3 min
3 @ 95lbs; 2 @ 115lbs; 1 @ 135lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 180lbs;
1 x 2 @ 185 (F) on 3rd rep. These felt good, my shoulders were just feeling it on the catch today.
P.M.
Hike 60-90 min
85 min hike - It was good to get out and have some time alone and reflect on the week. Everything at the gym has been straitened out and getting back to normal. I'm glad that this week has passed but it was a learning experience for all.
A.M.
A. Push Press @ 41x1, 2-3 x 5; Rest90 sec
2 x 3 @ 135lbs; 3 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 3 @ 185lbs; 2 @ 190lbs; 2 @ 200lbs - These felt pretty good, holding my breath on the 4 sec eccentric with this weight got me light headed a bit. I feel like these will help a lot.
B. Bent Over Supinated Barbell Row 2-4 x 5; Rest 2 min
4 @ 155lbs; 4 @ 175lbs; 4 @ 185lbs; 4 @ 195lbs; 2 x 4 @ 205lbs; 4 @ 215lbs; 4 @ 220lbs
4 @ 225lbs - Felt good grip was going at the end, didn't use hook grip.
+
10 Rounds for Time
10 T2B
10 Ring Dips
9:58 - I started to break the sets earlier than I did a few months ago. I beat my old time by 7 sec. Not a huge improvement but I'll take it.
P.M.
Airdyne 2 min for Max Calories; Rest 14min x 3
1 2 3
Avg Watt - 570 - 551 - 531
Cal - 82 - 76 - 74
The first set felt better than I was expecting it to. The first min of the 2nd set felt strong but I started to die off the last 45 sec. The 3rd set was a struggle to maintain, my quads were just taxed. The rest between sets felt like more than enough but I was happy to have it.
7-27-13
A.M.
A. OHS @ 22x1, 2-3 x 3; Rest 2 min
2 x 3 @ 135lbs; 3 @ 165lbs; 3 @ 185lbs; 3 @ 205lbs; 2 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs
1 @ 255lbs (F) coming up on the second rep. My shoulders were just getting super tired holding the weight, coming up on that second rep of 255 my left shoulder dropped a bit and I lost the weight. My previous 1RM was 265 I feel like I could possibly get more now. The squat and mechanics feel great.
B. Back Squat; Build to a 5RM w Perfect Mechanics
1 @ 135lbs; 1 @ 185lbs; 1 @ 205lbs; 1 @ 225lbs; 1 @ 245lbs; 1 @ 265lbs; 1 @ 285lbs;
1 @ 295lbs - I called it here because I could feel that I was driving harder with my left leg on the last two reps @ 295. I was really focusing on mechanics and controlled eccentric and concentric movements. I didn't make big jumps because I was wanting to get in some quality reps.
C. Power Snatch Clusters 1.1.1 x 5; Rest 15 sec / Rest 3 min
3 @ 95lbs; 2 @ 115lbs; 1 @ 135lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 180lbs;
1 x 2 @ 185 (F) on 3rd rep. These felt good, my shoulders were just feeling it on the catch today.
P.M.
Hike 60-90 min
85 min hike - It was good to get out and have some time alone and reflect on the week. Everything at the gym has been straitened out and getting back to normal. I'm glad that this week has passed but it was a learning experience for all.
Wednesday, July 24, 2013
7-22-13
7-22-13
A.M.
A. Split Jerk Clusters 1.1.1 x 4; Rest 15 sec/3 min
2 @ 135lbs; 1 @ 185lbs; 2 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs;
1 @ 250lbs; 1 @ 255lbs; (F) @ 260lbs - These felt good today - I was feeling pretty quick and mechanics were solid.
B. Weighted Ring Dips 3-4 x 5; rest 3 min
4 @ 53lbs; 4 @ 58lbs; 4 @ 63lbs; 4 @ 68lbs; 4 @ 70lbs; 3 @ 75lbs; 3 @ 80lbs - These were getting a little better the lockout on the last rep of each stet was tough from 70lbs on.
+
Row Sprint 45 sec @ 100%; Rest 3:15 x 8 sets
262m; 262; 253; 252; 248; 243; 248; 245 - These however didn't feel good today. I was getting a dull headache before I started. After the 4th set I was just holding on, I was glad to push through.
P.M.
5 Rounds for Time
10 Deadlift
10 T2B
10 Strict HSPU
30 Seconds Side Plank/Side
13:52 - This was fun. I was feeling a bit better this afternoon. The hspu were the toughest part shoulders were pretty taxed. All DL and T2B were unbroken.
7-23-13
Airdyne 1 min @ 85%
Airdyne 1 min @ 50%
x 12
256 avg watt, 443 cal
+
15 min Double Under Work
sets of 10 - 30, legs were tight from the airdyne, DUs are slowly beginning to feel better - calves and shins were not sore or tight at the end
+
Airdyne 12 min @ Z1
207 avg watt, 180 cal
7-24-13
A.M.
A. Weighted Supinated Pull-Ups @21x2, 3-4 x 5; Rest 2 min
3 x 4 @ 35lbs; 4 @ 37.5lbs; 4 @ 40lbs; 4 @ 42.5lbs; 4 @ 45lbs; 3 @ 47.5lbs - These felt pretty good, I am fairly happy with the weight used. I do still hope to get all my weighted pull-up numbers higher in the future. Biceps and posterior shoulder girdle were totally feeling this at the end.
B. EMOM for 12 min: Even: 5 MUs, Odd: 3 MUs
Complete - Unbroken - the 5th rep on the last 2 sets of 5 got tough I almost missed them.
C. 6 min AMRAP Sets of 5 Unbroken Pull-Ups
8 - I'm not too happy with this score I was hoping for 12. I failed on the 5th rep of 3 different sets. My arms were just shot from all the pulling. It was pretty humbling and that's a good thing I definitely have work to do.
P.M.
Sled Drag Sprints; 50m Heavy Load, Rest 2 min x 10; Rest 5 min bw 5/6
0:13; 0:16; 0:12; 0:15; 0:12; 0:14; 0:11; 0:14; 0:11; 0:13 - These felt so much better than last week, probably because I did the right distance and the rest was sufficient for it. So today I did 50m down the hill rest and 50m back up the hill and rest. So the odd times are down and the even are up. I know that it also helped that I finally got enough sleep last night, this week at work has been unusually long and stressful.
A.M.
A. Split Jerk Clusters 1.1.1 x 4; Rest 15 sec/3 min
2 @ 135lbs; 1 @ 185lbs; 2 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs;
1 @ 250lbs; 1 @ 255lbs; (F) @ 260lbs - These felt good today - I was feeling pretty quick and mechanics were solid.
B. Weighted Ring Dips 3-4 x 5; rest 3 min
4 @ 53lbs; 4 @ 58lbs; 4 @ 63lbs; 4 @ 68lbs; 4 @ 70lbs; 3 @ 75lbs; 3 @ 80lbs - These were getting a little better the lockout on the last rep of each stet was tough from 70lbs on.
+
Row Sprint 45 sec @ 100%; Rest 3:15 x 8 sets
262m; 262; 253; 252; 248; 243; 248; 245 - These however didn't feel good today. I was getting a dull headache before I started. After the 4th set I was just holding on, I was glad to push through.
P.M.
5 Rounds for Time
10 Deadlift
10 T2B
10 Strict HSPU
30 Seconds Side Plank/Side
13:52 - This was fun. I was feeling a bit better this afternoon. The hspu were the toughest part shoulders were pretty taxed. All DL and T2B were unbroken.
7-23-13
Airdyne 1 min @ 85%
Airdyne 1 min @ 50%
x 12
256 avg watt, 443 cal
+
15 min Double Under Work
sets of 10 - 30, legs were tight from the airdyne, DUs are slowly beginning to feel better - calves and shins were not sore or tight at the end
+
Airdyne 12 min @ Z1
207 avg watt, 180 cal
7-24-13
A.M.
A. Weighted Supinated Pull-Ups @21x2, 3-4 x 5; Rest 2 min
3 x 4 @ 35lbs; 4 @ 37.5lbs; 4 @ 40lbs; 4 @ 42.5lbs; 4 @ 45lbs; 3 @ 47.5lbs - These felt pretty good, I am fairly happy with the weight used. I do still hope to get all my weighted pull-up numbers higher in the future. Biceps and posterior shoulder girdle were totally feeling this at the end.
B. EMOM for 12 min: Even: 5 MUs, Odd: 3 MUs
Complete - Unbroken - the 5th rep on the last 2 sets of 5 got tough I almost missed them.
C. 6 min AMRAP Sets of 5 Unbroken Pull-Ups
8 - I'm not too happy with this score I was hoping for 12. I failed on the 5th rep of 3 different sets. My arms were just shot from all the pulling. It was pretty humbling and that's a good thing I definitely have work to do.
P.M.
Sled Drag Sprints; 50m Heavy Load, Rest 2 min x 10; Rest 5 min bw 5/6
0:13; 0:16; 0:12; 0:15; 0:12; 0:14; 0:11; 0:14; 0:11; 0:13 - These felt so much better than last week, probably because I did the right distance and the rest was sufficient for it. So today I did 50m down the hill rest and 50m back up the hill and rest. So the odd times are down and the even are up. I know that it also helped that I finally got enough sleep last night, this week at work has been unusually long and stressful.
Saturday, July 20, 2013
7-19-13
7-19-13
A.M.
A. Push Press @ 41x1, 4-5 x 5; Rest 90sec
1 x 6 @ 115lbs; 1 x 6 @ 135lbs; 1 x 6 @ 145lbs; 1 x 6 @ 155lbs; 1 x 6 @ 165lbs;
1 x 4 @ 170lbs - These felt better than last week it still was super taxing. Breathing got tough on the heavier weights.
B. Bent Over Supinated Barbell Row 4-6 x 5; Rest 2 min
1 x 6 @ 155lbs; 1 x 6 @ 175lbs; 2 x 6 @ 195lbs; 2 x 6 @ 205lbs - Felt good
+
5 Sets @ 100%
18 C2B Pull-Ups
18 Ring Dips
18 Box Jumps @ 24''
18 Burpee
--Rest 4:30---
2:28; 2:37; 2:58; 3:16; 3:32 - The last 3 sets got really tough but I didn't let myself break. It was the ring dips that really ate up my time. My ability to string bigger sets together left me on the 3rd set. This also affected the burpees as well. I've really got to work on my higher rep ring dips.
P.M.
Airdyne Sprint 30 sec @ 100%; Rest Actively 3:30 x 10; Rest 6 min bw 5/6
35; 29; 29; 27; 26; 25; 27; 23; 25; 24 - This was miserable but I'm pretty sure it was meant to be. But I feel pretty good about it.
7-20-13
A. OHS @ 22x1, 3-4 x 3; Rest 2 min
4 @ 135lbs; 4 @ 155lbs; 4 @ 185lbs; 4 @ 205lbs; 3 @ 215lbs; 3 @ 225lbs; 2 @ 235lbs failed on the 3rd rep. My shoulders were just dead on the last rep - right shoulder was just shaking at the top. These felt good, mechanics were solid and the decent and accent were smooth.
B. 1 1/4 Back Squat 5,3,2,5,3,2; Rest 3 min
5 @ 225lbs; 3 @ 255lbs; 2 @ 275lbs; 5 @ 235lbs; 3 @ 265lbs; 2 @ 285lbs - Tried to keep the weight on the lighter end, I wanted to work on knee and hip mechanics and the drive out of the bottom. I felt my hip shift to the right on the 3rd rep @ 255 as well as my chest start to drop forward on the 2nd rep @ 285.
C. Power Snatch Clusters 1.1.1. x 4; Rest 15sec/3 min
1 @ 115lbs; 1 @ 135lbs; 1 @ 145lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 170lbs; 1 @ 175lbs;
1 @ 180lbs; 1 @ 185lbs; 1 x 2 @ 190lbs(PR for PS) - These felt great. Solid off the ground and quick through the middle.
1 x 1 @ 195lbs(PR)
1 x 1 @ 200lbs(PR)
I was feeling good after 190 and felt like going for it. I am stoked with this! We haven't been doing much with the olympic lifts over the past 2 months and it feels great to see the results of the work that has been put in. 15lb PR on power snatch is amazing.
P.M.
Hike 60-90min
I went for 75 min tonight. It was very relaxing and much needed. Just time to think and reflect by myself. I feel blessed to be where I am in life today. I was walking across a field towards a sunset when I first started out, blue sky to my left and a thunder storm rolling in to my right. I could feel the cool head winds from the storm blow in and the lightning and thunder were loud and close. It was a beautiful sight to witness.
A.M.
A. Push Press @ 41x1, 4-5 x 5; Rest 90sec
1 x 6 @ 115lbs; 1 x 6 @ 135lbs; 1 x 6 @ 145lbs; 1 x 6 @ 155lbs; 1 x 6 @ 165lbs;
1 x 4 @ 170lbs - These felt better than last week it still was super taxing. Breathing got tough on the heavier weights.
B. Bent Over Supinated Barbell Row 4-6 x 5; Rest 2 min
1 x 6 @ 155lbs; 1 x 6 @ 175lbs; 2 x 6 @ 195lbs; 2 x 6 @ 205lbs - Felt good
+
5 Sets @ 100%
18 C2B Pull-Ups
18 Ring Dips
18 Box Jumps @ 24''
18 Burpee
--Rest 4:30---
2:28; 2:37; 2:58; 3:16; 3:32 - The last 3 sets got really tough but I didn't let myself break. It was the ring dips that really ate up my time. My ability to string bigger sets together left me on the 3rd set. This also affected the burpees as well. I've really got to work on my higher rep ring dips.
P.M.
Airdyne Sprint 30 sec @ 100%; Rest Actively 3:30 x 10; Rest 6 min bw 5/6
35; 29; 29; 27; 26; 25; 27; 23; 25; 24 - This was miserable but I'm pretty sure it was meant to be. But I feel pretty good about it.
7-20-13
A. OHS @ 22x1, 3-4 x 3; Rest 2 min
4 @ 135lbs; 4 @ 155lbs; 4 @ 185lbs; 4 @ 205lbs; 3 @ 215lbs; 3 @ 225lbs; 2 @ 235lbs failed on the 3rd rep. My shoulders were just dead on the last rep - right shoulder was just shaking at the top. These felt good, mechanics were solid and the decent and accent were smooth.
B. 1 1/4 Back Squat 5,3,2,5,3,2; Rest 3 min
5 @ 225lbs; 3 @ 255lbs; 2 @ 275lbs; 5 @ 235lbs; 3 @ 265lbs; 2 @ 285lbs - Tried to keep the weight on the lighter end, I wanted to work on knee and hip mechanics and the drive out of the bottom. I felt my hip shift to the right on the 3rd rep @ 255 as well as my chest start to drop forward on the 2nd rep @ 285.
C. Power Snatch Clusters 1.1.1. x 4; Rest 15sec/3 min
1 @ 115lbs; 1 @ 135lbs; 1 @ 145lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 170lbs; 1 @ 175lbs;
1 @ 180lbs; 1 @ 185lbs; 1 x 2 @ 190lbs(PR for PS) - These felt great. Solid off the ground and quick through the middle.
1 x 1 @ 195lbs(PR)
1 x 1 @ 200lbs(PR)
I was feeling good after 190 and felt like going for it. I am stoked with this! We haven't been doing much with the olympic lifts over the past 2 months and it feels great to see the results of the work that has been put in. 15lb PR on power snatch is amazing.
P.M.
Hike 60-90min
I went for 75 min tonight. It was very relaxing and much needed. Just time to think and reflect by myself. I feel blessed to be where I am in life today. I was walking across a field towards a sunset when I first started out, blue sky to my left and a thunder storm rolling in to my right. I could feel the cool head winds from the storm blow in and the lightning and thunder were loud and close. It was a beautiful sight to witness.
Wednesday, July 17, 2013
7-15-13
7-15-13
A.M.
A. Split Jerk Clusters 1.1.1 x 3; Rest 15 sec/ 3 min
1 @ 185lbs; 1 @ 195lbs; 2 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs;
1 @ 250lbs - These felt pretty good I was happy to get 250. I threw 1 @ 245 in front of me but I made it back up. 250 got wobbily at the top and my back started to arch so I called it.
B. Weighted Ring Dips; 4-5 x 5; Rest 3 min
5 @ 35lbs; 5 @ 40lbs; 5 @ 45lbs; 5 @ 50lbs; 5 @ 55lbs; 5 @ 60lbs; 5 @ 65lbs; 4 @ 70lbs - These felt good as well I might have been able to go up a bit higher but I was running pretty tight on time, I wanted to get the rows in before the lunch class.
+
Row Sprints 45 sec @ 100%; Rest 3:15 x 6
259m; 258m; 259m; 257m; 253m; 250m - these got tough on the 4th and 5th set. I kinda died on the last 6 sec or so on the 6th set.
P.M.
5 Sets:
10 Dead Lift @ 315lbs
10 Strict HSPU
200m Farmers Walk w/ 2pood per Hand
3:00; 3:36; 3:37; 3:47; 357 - This was fun, I thought that the dead lifts would be the hardest part but the farmers cary ended up being the most taxing. All the DL and HSPU were unbroken the first set of farmers cary was strait through but the last ones were 2 breaks, 2 breaks, them 3 breaks on the last two. I was stoked about the DLs
7-16-13
Airdyne 1 min @ 85%
Airdyne 1 min @ 50%
x 10
262 avg watt, 376 cal - This felt pretty good but tough I've never done 60 and 60. I tried to hold 400 watt on the 85% but my 50% ended up getting pretty low anywhere between 90 and 170 watts.
+
15 min Double Under Work
My quads were smoked going into this it was hard to jump in rhythm with the rope. i kept moving the whole 15 min. I was doing sets of 10 to 20 on average, with a few sets of 30.
+
Airdyne 10 min @ Z1
200 avg watt, 145 cal - This felt good just took it as a good cool down, it was super muggy today and I was sweating buckets. After changing cloths and drying off I went and took a nap it was a good day.
7-17-13
A.M.
A. Weighted Supinated Chin-Ups @21x1, 4-5 x 5; Rest 2 min
2 x 5 @ 26lbs; 1 x 5 @ 31lbs; 1 x 5 @ 35lbs; 1 x 5 @ 37.5lbs; 1 x @ 40lbs; 1 x 4 @ 42.5lbs - These felt pretty good I thouoght that I might be able to go higher but I wanted to stick to the tempo.
B. Muscle Ups; 4 EMOM for 10 min
Complete all unbroken
+
21-15-9
C2B Pull-Ups
Unbroken Wallballs
3:32 - I did all wallballs unbroken and the first set of C2B, I broke the last 2 sets 9/6 and 5/4. I was pretty happy with this transitions and the breaks were short.
P.M.
Sled Drag Sprints; 50m Heavy Load(90lbs w 15lb sled); Rest 2 min x 8; Rest 5 Min bw 4/5
0:38; 0:39; 0:37; 0:423; 0:43; 1:25 - This was my bad I remembered the programming wrong, I ended up doing 50m down and 50m back each sprint. This was mid afternoon and the temp was in the mid 90s with high humidity, on the 6th sprint I started to bonk and get lightheaded so I called it. The first 3 sprints recovery felt okay but then I just started to overheat.
A.M.
A. Split Jerk Clusters 1.1.1 x 3; Rest 15 sec/ 3 min
1 @ 185lbs; 1 @ 195lbs; 2 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs;
1 @ 250lbs - These felt pretty good I was happy to get 250. I threw 1 @ 245 in front of me but I made it back up. 250 got wobbily at the top and my back started to arch so I called it.
B. Weighted Ring Dips; 4-5 x 5; Rest 3 min
5 @ 35lbs; 5 @ 40lbs; 5 @ 45lbs; 5 @ 50lbs; 5 @ 55lbs; 5 @ 60lbs; 5 @ 65lbs; 4 @ 70lbs - These felt good as well I might have been able to go up a bit higher but I was running pretty tight on time, I wanted to get the rows in before the lunch class.
+
Row Sprints 45 sec @ 100%; Rest 3:15 x 6
259m; 258m; 259m; 257m; 253m; 250m - these got tough on the 4th and 5th set. I kinda died on the last 6 sec or so on the 6th set.
P.M.
5 Sets:
10 Dead Lift @ 315lbs
10 Strict HSPU
200m Farmers Walk w/ 2pood per Hand
3:00; 3:36; 3:37; 3:47; 357 - This was fun, I thought that the dead lifts would be the hardest part but the farmers cary ended up being the most taxing. All the DL and HSPU were unbroken the first set of farmers cary was strait through but the last ones were 2 breaks, 2 breaks, them 3 breaks on the last two. I was stoked about the DLs
7-16-13
Airdyne 1 min @ 85%
Airdyne 1 min @ 50%
x 10
262 avg watt, 376 cal - This felt pretty good but tough I've never done 60 and 60. I tried to hold 400 watt on the 85% but my 50% ended up getting pretty low anywhere between 90 and 170 watts.
+
15 min Double Under Work
My quads were smoked going into this it was hard to jump in rhythm with the rope. i kept moving the whole 15 min. I was doing sets of 10 to 20 on average, with a few sets of 30.
+
Airdyne 10 min @ Z1
200 avg watt, 145 cal - This felt good just took it as a good cool down, it was super muggy today and I was sweating buckets. After changing cloths and drying off I went and took a nap it was a good day.
7-17-13
A.M.
A. Weighted Supinated Chin-Ups @21x1, 4-5 x 5; Rest 2 min
2 x 5 @ 26lbs; 1 x 5 @ 31lbs; 1 x 5 @ 35lbs; 1 x 5 @ 37.5lbs; 1 x @ 40lbs; 1 x 4 @ 42.5lbs - These felt pretty good I thouoght that I might be able to go higher but I wanted to stick to the tempo.
B. Muscle Ups; 4 EMOM for 10 min
Complete all unbroken
+
21-15-9
C2B Pull-Ups
Unbroken Wallballs
3:32 - I did all wallballs unbroken and the first set of C2B, I broke the last 2 sets 9/6 and 5/4. I was pretty happy with this transitions and the breaks were short.
P.M.
Sled Drag Sprints; 50m Heavy Load(90lbs w 15lb sled); Rest 2 min x 8; Rest 5 Min bw 4/5
0:38; 0:39; 0:37; 0:423; 0:43; 1:25 - This was my bad I remembered the programming wrong, I ended up doing 50m down and 50m back each sprint. This was mid afternoon and the temp was in the mid 90s with high humidity, on the 6th sprint I started to bonk and get lightheaded so I called it. The first 3 sprints recovery felt okay but then I just started to overheat.
Sunday, July 14, 2013
7-12-13
7-12-13
A.M.
A. Push Press @ 41x1, 6-8 x 5; Rest 90 sec
2 x 8 @ 95lbs, 8 @ 105lbs, 8 @ 115lbs, 8 @ 125lbs, 6 @ 135lbs, 6 @ 145lbs - This was my first time to do tempo push press so I really didn't know how they would feel. They were as tough as I expected but I feel like they will be beneficial for strength and mechanics.
B. Bent Over Supinated Barbell Rows, 6-8 x 5; Rest 2 min
8 @ 135lbs, 8 @ 145lbs, 8 @ 155lbs, 8 @ 165lbs, 3 x 8 @ 175lbs - These felt good, I probably could have gone up in weight but I was wanting to focus on quality reps.
+
5 Sets @ 100%
15 C2B Chin-Ups
15 Ring Dips
15 Box Jumps @ 24''
15 Burpee
---Rest 4 min---
1:51; 2:02; 2:03; 2:18; 2:38 - The first 3 sets felt great then they got really tough quick. Breathing felt good and recovery between sets felt good it was just muscle fatigue on ring dips and burpee. I could tell a big drop off on both especially rig dips on the 3rd set.
P.M.
Airdyne Sprint 30sec @ 100%, Rest actively 3:30, x 8; Rest 6 min b/w 4/5
34cal, 33cal, 29cal, 26cal, 27cal, 27cal, 26cal, 25cal - This was tough. breathing and heart rate recovered well between sets but my quads were smoked and it was super hard to maintain the last 10 sec or so. These last too today made me realize that I really need to work on my power output repeatability.
7-13-13
A.M.
A. OHS @ 22x1, 4-5 x 3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs; 5 @ 185lbs; 4 @ 205lbs; 3 @ 215lbs - Failed on the 4th rep. These felt good I like OHS. form and mechanics felt good. My shoulders were feeling yesterdays training, they were the limiting factor here today - they started trembling pretty good on the last 2 reps at 205 and all of 215.
B. 1 1/4 Back Squat 6,4,2,6,4,2; Rest 3 min (focus on proper knee drive)
6 @ 205lbs; 4 @ 235lbs; 2 @ 275lbs; 6 @ 225lbs; 4 @ 255lbs; 2 @ 285lbs - I kept the weight fairly light I thought in order to focus on mechanics, however this was pretty taxing at the end. Its been since April out in AZ since I have back squatted. It felt good to get back to it. A lot of work will be needed here to make gains with proper form.
C. Clean Pulls 3,3,3; Rest 3 Min
2 x 3 @ 135lbs; 3 @ 205lbs; 3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 x 3 @ 295lbs - These felt good as well. I kept the weight where I could maintain proper form and work on speed and explosiveness.
P.M.
Hike 60-90 min
This was nice and relaxing, its a really nice day and not too humid. I went with Gabrielle my best friend and training partner. We only went 60 min but had good conversations, it was nice to get outside and away from the gym.
A.M.
A. Push Press @ 41x1, 6-8 x 5; Rest 90 sec
2 x 8 @ 95lbs, 8 @ 105lbs, 8 @ 115lbs, 8 @ 125lbs, 6 @ 135lbs, 6 @ 145lbs - This was my first time to do tempo push press so I really didn't know how they would feel. They were as tough as I expected but I feel like they will be beneficial for strength and mechanics.
B. Bent Over Supinated Barbell Rows, 6-8 x 5; Rest 2 min
8 @ 135lbs, 8 @ 145lbs, 8 @ 155lbs, 8 @ 165lbs, 3 x 8 @ 175lbs - These felt good, I probably could have gone up in weight but I was wanting to focus on quality reps.
+
5 Sets @ 100%
15 C2B Chin-Ups
15 Ring Dips
15 Box Jumps @ 24''
15 Burpee
---Rest 4 min---
1:51; 2:02; 2:03; 2:18; 2:38 - The first 3 sets felt great then they got really tough quick. Breathing felt good and recovery between sets felt good it was just muscle fatigue on ring dips and burpee. I could tell a big drop off on both especially rig dips on the 3rd set.
P.M.
Airdyne Sprint 30sec @ 100%, Rest actively 3:30, x 8; Rest 6 min b/w 4/5
34cal, 33cal, 29cal, 26cal, 27cal, 27cal, 26cal, 25cal - This was tough. breathing and heart rate recovered well between sets but my quads were smoked and it was super hard to maintain the last 10 sec or so. These last too today made me realize that I really need to work on my power output repeatability.
7-13-13
A.M.
A. OHS @ 22x1, 4-5 x 3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs; 5 @ 185lbs; 4 @ 205lbs; 3 @ 215lbs - Failed on the 4th rep. These felt good I like OHS. form and mechanics felt good. My shoulders were feeling yesterdays training, they were the limiting factor here today - they started trembling pretty good on the last 2 reps at 205 and all of 215.
B. 1 1/4 Back Squat 6,4,2,6,4,2; Rest 3 min (focus on proper knee drive)
6 @ 205lbs; 4 @ 235lbs; 2 @ 275lbs; 6 @ 225lbs; 4 @ 255lbs; 2 @ 285lbs - I kept the weight fairly light I thought in order to focus on mechanics, however this was pretty taxing at the end. Its been since April out in AZ since I have back squatted. It felt good to get back to it. A lot of work will be needed here to make gains with proper form.
C. Clean Pulls 3,3,3; Rest 3 Min
2 x 3 @ 135lbs; 3 @ 205lbs; 3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 x 3 @ 295lbs - These felt good as well. I kept the weight where I could maintain proper form and work on speed and explosiveness.
P.M.
Hike 60-90 min
This was nice and relaxing, its a really nice day and not too humid. I went with Gabrielle my best friend and training partner. We only went 60 min but had good conversations, it was nice to get outside and away from the gym.
Tuesday, July 9, 2013
7-8-13
7-8-13
A. Push Press; Build to a Max
3 @ 135lbs; 3 @ 165lbs; 2 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs;
1 @ 230lbs; 4 x (F) @ 235lbs - These took a bit to get warmed up and feeling good this morning. I feel like I was pushing the bar out around my chin a bit causing the bar to get in front of me. I know that I can get 235, I was super close I just couldn't lock out my left shoulder.
B. Split jerk; build to a Max
2 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs; 1 @ 260lbs(PR);
1 @ 265lbs(PR) - The weight was feeling good on these, the bar was jumping up very nicely. I feel like I still need work on my split and foot placement. I need to work on picking my lead knee up (left) and pushing my self down. Still I'm stoked with a 10lb PR.
C. Weighted Ring Dip; Build to a Max
1 @ 35lbs; 1 @ 40lbs; 1 @ 45lbs; 1 @ 53lbs; 1 @58lbs; 1 @ 63lbs; 1 @ 68lbs; 1 @ 70.5lbs;
1 @ 75.5lbs; 1 @ 80.5lbs; 1 @ 85.5lbs; 1 @ 88lbs; 1 @ 90.5lbs; 1 @ 95.5lbs; 1 @ 100.5lbs;
1 @ 105.5lbs; 1 @ 198lbs; i x (F) @ 110.5lbs - These felt pretty good, the hardest part was locking out at the top. Definitely got higher than I was expecting. There still is work to be done but I was pleased.
+
Row 500m for Time
1:25.7 - I am definitely happy with this time. I've never rowed 500m at this pace. I'm stoked
7-9-13
Hike 90 min Unloaded Easy
Complete - This was nice, just getting out of the gym and walking in the woods. It was pretty hot and humid today so I sweated my ass off. I drank alot of water all morning and electrolytes and brought a nalgene with me on the walk. My upper back and shoulders started to get tight around min 70, just started feeling the training from the day before.
A. Push Press; Build to a Max
3 @ 135lbs; 3 @ 165lbs; 2 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs;
1 @ 230lbs; 4 x (F) @ 235lbs - These took a bit to get warmed up and feeling good this morning. I feel like I was pushing the bar out around my chin a bit causing the bar to get in front of me. I know that I can get 235, I was super close I just couldn't lock out my left shoulder.
B. Split jerk; build to a Max
2 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs; 1 @ 260lbs(PR);
1 @ 265lbs(PR) - The weight was feeling good on these, the bar was jumping up very nicely. I feel like I still need work on my split and foot placement. I need to work on picking my lead knee up (left) and pushing my self down. Still I'm stoked with a 10lb PR.
C. Weighted Ring Dip; Build to a Max
1 @ 35lbs; 1 @ 40lbs; 1 @ 45lbs; 1 @ 53lbs; 1 @58lbs; 1 @ 63lbs; 1 @ 68lbs; 1 @ 70.5lbs;
1 @ 75.5lbs; 1 @ 80.5lbs; 1 @ 85.5lbs; 1 @ 88lbs; 1 @ 90.5lbs; 1 @ 95.5lbs; 1 @ 100.5lbs;
1 @ 105.5lbs; 1 @ 198lbs; i x (F) @ 110.5lbs - These felt pretty good, the hardest part was locking out at the top. Definitely got higher than I was expecting. There still is work to be done but I was pleased.
+
Row 500m for Time
1:25.7 - I am definitely happy with this time. I've never rowed 500m at this pace. I'm stoked
7-9-13
Hike 90 min Unloaded Easy
Complete - This was nice, just getting out of the gym and walking in the woods. It was pretty hot and humid today so I sweated my ass off. I drank alot of water all morning and electrolytes and brought a nalgene with me on the walk. My upper back and shoulders started to get tight around min 70, just started feeling the training from the day before.
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