9-23-13

9-23-13

A. Squat Clean & Jerk; 7 Singles @ 85% of 1RM (225lbs)
Warmed up with 135, 165, 185, 205lbs - Complete with 225lbs - felt good today, light and fast.

B.  Front Squat;  3,2,1;  Rest 3 min
3 x 3 @ 225lbs;  3 @ 245lbs;  3 @ 265lbs;  3 @ 275lbs;  3 @ 285lbs;  2 @ 295lbs;  1 @ 305lbs - These felt strong today @ 305lbs I didn't go ass to ankle but I did break parallel.  

C.  Muscle Ups;  3 on the Min for 60 sec
Complete all unbroken - easy

+
Row 30 sec @ 85%
Row 30 sec easy
x 10
Complete - felt good, quads got tight at the end breathing was good  - broke a good sweat.  

9-24-13

A.  Power Clean x 1/ Hang Power Clean x 2;  1 Complex EMOM for 10 min
        (increase loading per set...start easy and fast, build so last 3 are tough but not maximal )
1 @ 135lbs;  2 @ 155lbs;  1 @ 165lbs;  1 @ 175lbs;  1 @ 185lbs;  1 @ 195lbs;  1 @ 205lbs;
1 @ 215lbs;  1 @ 225lbs -  This was fun, the PC felt good  - grip was the biggest issue on the last 2 sets.  Its been rainy and humid here and chalk wasn't helping much.  Didn't plan on going to 225 but I was feeling it and the weight felt good.
B.  TnG Dead Lift; 5 reps on the min for 5 min @ 275lbs
Complete - Felt good

+
3 Rounds for Time @ 85-90% effort
Run 400
15 KBS @ 1.5pood
10 Burpee
8:45 - This felt good I felt like I kept it at the right effort.  My main focus was on burpee speed - getting a quick bounce out of the bottom.  

9-25-13

A.  15 Wall Balls Unbroken x 4;  Rest 60 sec
Complete

B.  7 HSPU Unbroken x 4;  Rest 60 sec
Complete

+
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 20
275 Avg Watt
388 Cal

9-20-13

9-20-13

A.  Squat Snatch Gauntlet - Beginning @ 135lbs - Add 10 lbs per min
worked up to 215lbs - failed at 225lbs - squat snatches felt good, I was close to hitting 225.  

+
9-7-5
Muscle Ups
Squat Snatch @ 135lbs
5:17 - This felt strong I think that it probably is a PR.  I started with 9 UB MUs then broke the rest in half 3/4 and 2/3.  I did half and half TnG and singles on squat snatch.  I felt pretty good on this one I think there is still room for improvement in the transition and rest between reps.  

9-21-13

50 HSPU
100 Double Unders
50 Burpee
100 Wall Balls
50 T2B
100 Double Unders
50 KBS @ 2pood
22:02 - This was fun, I still feel like I should be able to push harder throughout.  KBS at the end were the worst part my grip was taxed.  The DUs felt pretty good I can tell that there has been an improvement here.  The HSPU felt great - 36/7/7, the wall balls were 20/15/15/20/15/15.  

9-16-13

9-16-13

A1.  Push Press; 5 x 5; Rest 45 sec
175lbs;  185lbs;  195lbs;  200lbs;  205lbs - These felt solid today.  Taking the 4 min rest this time helped a lot.   

A2.  Bench Press; 5 x 5; Rest 45 sec
185lbs; 195lbs; 205lbs;  215lbs;  225lbs - THese felt good as well.

A3.  Ring Dips; 10 for Time x 5;  Rest 45 sec
0:09;  0:09;  0:10;  0:09;  0:10 

A4.  HSPU; 15 for Time x 5;  Rest 4 min
0:20;  0:19;  0:19;  0:20;  0:20 - Ring dips and HSPU both felt strong today


+
50-40-30-20-10
KBS @ 1.5pood
WallBalls @ 20lbs
15:24 - I was confident going into this, my goal was to try and do it all unbroken.  However on the set of 40 wall balls I mentally kinda bitched out and got into my head.  My shoulders, forearms, and quads just started burning quicker than I expected and I wasn't as mentally strong as I expected.  But it is what it is and I got through it.  

9-17-13

20 min AMRAP
100m Farmers Cary w 2pood per hand
100 Double Unders
10 GHD Sit-Ups
4 + 100m + 61 DUs - All the Farmers carries were unbroken and the GHDs felt great. I felt like I was doing DUs the whole time.  The first 2 sets went well - larger sets between 30 and 50.  After 10 min I started to get shin splints in my left calf and my shoulders started to burn out  - started to get 15-30 reps a set.  Overall I would have like to have gotten a higher score but I can tell that I'm improving on my DUs.  

9-18-13

A1.  Weighted Pull-Ups 1-2 x 5; Rest 30 sec
2 @ 53lbs;  2 @ 63lbs;  1 @ 70lbs;  1 @ 75lbs;  1 @ 80lbs

A2.  C2B Pull-Ups 18 for Time x 5; Rest 4 min
0:29;  0:29;  0:28;  0:28;  0:29 - Felt good today.  I used gymnastic grips on the C2B, I still have bit of a rip that is healing from last week and I didn't want to re-tear it again today befor the competition next weekend.

+
21-15-9
Dead Lift @ 225lbs
Push Jerk @ 135lbs
Thruster @ 95lbs
10:40 - This was tough a grind to get through.  I feel like I took too long on breaks - had to make myself get back on the bar. 

9-13-13

9-13-13

A.  DB Walking Lunge; 30 Alt'ing Steps x 3; Rest 2 min (moderate load)
3 x 30 @ 53lbs per hand - these felt good

B.  DB RDL; 12-15 x 3; Rest 1 min bw Legs
3 x 15 per leg @ 53lbs per hand - Felt good, posterior deltoid and upper lat were starting to burn at the end.  Focused on controlled movement down and up.

+
12 Min AMRAP
12 KBS @ 2pood
24 Double Unders
9+1  - All kbs were unbroken and several sets of DUs.  My shoulders were burning at the end during the DUs.  I was finding that if I took a few deep breaths and relaxed instead of rushing into the DUs that I was way more successful.  Breathing was heavy but not much of a limiter.

9-14-13

12-9-6
Push Press @ 115lbs
Muscle ups
5:10 - Had to break the MUs more than I would have liked. 
-- Rest 15 min --

20-15-10
C2B Pull-Ups
HSPU
3:37 - All unbroken these felt good. Triceps were feeling it on the HSPU, I had to pause at the bottom a few times.
-- Rest 15 min --

21-15-9
T2B
HR Push-Ups
2:34 - I lost my kip for a few reps on the T2B and did 3 strict, but all were unbroken.
This was a fun workout, All 3 sets felt good.

9-9-13

9-9-13

A1.  Push Press; 5 x 5; Rest 60 sec
165lbs;  175lbs;  185lbs;  195lbs;  4 @ 205lbs (F) on last rep - pushed it out in front

A2.  Bench Press; 5 x5; Rest 60 sec
165;bs;  175lbs;  185lbs;  195lbs;  205lbs - These felt good I should have probably gone heavier.

A3.  Ring Dips; 10 for Time x 5; Rest 60 sec
0:10;  0:09;  0:09;  0:09;  0:09 - felt strong and fast on these

A4.  HSPU; 15 for Time x 5; Rest 5 min
0:20;  0:20;  0:21;  0:19;  0:19 - these felt great

** I actually remembered this wrong and only rested 60 sec b/w A4 and A1**

Airdyne 20 min @ Z1 
252 avg watt;  362 cal - Felt good it was nice to get my heart rate up, no issue with my hip.  I had to consciously back off a bit - I'm well rested and wanted to go harder than Z1 without thinking about it.  I


9-10-13

7 Sets @ 100%
50 Double Unders
200m Row
1:26;  1:22;  *1:15;  *1:16;  1:21;  1:25;  1:23 - These felt pretty good, I was wanting a bit faster times though.  The rows were between 1:28 - 1:32/500m pace.  The DUs felt pretty good today - I rolled out my calves before and between sets.  2 sets (*) were unbroken, I was stoked.  I typically broke 1 on the other sets.  

9-11-13

A1.  Weighted pull-Ups 2-3 x 5; Rest 30 sec
2 x 3 @ 53lbs;  3 @ 58lbs;  3 @ 60.5lbs;  3 @ 63lbs - Felt good

A2.  C2B Pull-Ups 15 for Time x 5;  Rest 4 min
0:24;  0:24;  0:24;  0:24;  0:25 - These felt good, nice and snappy.  I haven't worked on butterfly C2B or these could have been much faster.  I tore my hand on the last set.

+
15 min AMRAP
15 T2B
10 Burpee
5 Dead Lift @ 255lbs
8 - T2B were the limiting factor here, I started to have to break the sets after the 4th round.  I was a fun workout - heavy breathing the whole time.

9-2-13

9-2-13

A.  Back Squat 3,3,3; Rest 3 min
2 x 3 @ 185lbs;  3 @ 225lbs;  3 @ 255lbs;  3 @ 275lbs;  3 @ 305lbs;  3 @ 325lbs;  1 @ 335lbs - After the first rep I could feel that I didn't have enough in my legs to get 2 more quality reps.  I was trying to focus on good quality reps for all, deep squats, tall chest and proper knee and hip mechanics.  

B.  Barbell Walking Lunge 16-20 x 3; Rest 2 min
20 @ 165lbs;  20 @ 185lbs;  20 @ 205lbs - These felt good the worst part is that my hands start to tingle and fall asleep at the end of each set.  

+

30 Thrusters @ 95lbs
500m Row
2:37 - I was kinda making myself nervous a bit before this workout, but it went well once the clock started.  The thrusters felt good all unbroken, I finished them at 1:05.  I set the damper a bit lower than normal - at 7.  I was able to keep a sub 1:30/500m pace for the first 300m.  The last 150 got pretty painful but I was able to hold on and dig in.  

9-3-13

A.  Power Clean; Build to a Tough Single
warm up to 175lbs;  3 @ 185lbs;  1 @ 195lbs;  1 @ 205lbs;  1 @ 215lbs;  1 @ 225lbs;  1 @ 235lbs;
1 @ 245lbs;  1 @ 250lbs; (F) @ 255lbs - These felt alright not great.  The weight wasn't an issue so much but the drop and catch just felt slow and forced.  

B.  30 Power Clean for Time @ 77% of A.  (77% =192.5lbs ; used 195lbs)
3:20 - These felt good - all were singles but the rest between each was minimal.

+
Run 1 Mile for Time
5:48 - I ran the course that is at the gym, I'm not totally sure how exact that it is but its close.   I wanted to go out to a track but all the schools are in and they won't let us use it while schools in.  I do want to know my official track time, the course here is uneven and has a few inclines in it.  

9-4-13

A.M.

20 Muscle Ups
20 HSPU
30 C2B Pull-Ups
30 Burpee
7:18 - This was fun, The MUs and HSPUs felt great.  The C2B started with aset of 9, 8 5, 5, 3 - shoulders were getting fatigued here.  The burpees were strait through but they could have been faster, I need to work on hitting the bottom and exploding back up.  Over all I was happy.

P.M.

30 min Row @ Z1
7243m - This felt good today, sweated my ass off - its still super muggy here.  My pace was a bit slower than last time.  

8-30-13

8-30-13

A.M.

For Time
50 Thrusters @ 135lbs
50 Power Cleans @ 185lbs
14:39 - I enjoyed this, getting alot of heavy reps.  The thrusters felt pretty good, I tried not to burn out too bad and minimize the rest.  The first sets were 11 and 8 then the rest were 5s and 6s.  The power cleans were all singles.  I was having trouble catching my breath between reps.  This was a tough workout.

P.M.

For Time
1000m Row
400m Run
200 Double Unders
11:19 - I did this about an hour and a half after the first, its my mom's birthday and we have plans for the afternoon.  My legs were hurting starting on the run, this got painful at the end.  I finished the row around 3:14 I didn't keep up with the splits on the others.  the DUs took a while I was just gassed, but I was able to string 20 or so together each set.

8-31-13

A.M.

A.  Bench Press; Build to a Max
warm up to 165lbs;  2 x 2 @ 185lbs;  2 @ 205lbs;  2 @ 225lbs;  1 @ 245lbs;  1 @ 255lbs;
1 @ 265lbs;  1 @ 275lbs - These were just feeling heavy today.  275 was  a struggle so I called it there.

+
3-6-9-12-15-18-21
KBS @ 2pood
HSPU
9:24 - This was fun, I did it with Gabrielle and Brett in between classes today.  It was fun to workout with some folks and all push and cheer each other on.  I broke on the sets of 18 and 21 on HSPU and the set of 21 on KBS.  

P.M.

Hike 60-90 min
70-75 min at the mountain bike trails.  It was nice, pretty muggy.  Brett and Zack both went with me it was nice to relax and BS with each other.