11.16.14

A. Weighted Pull up; 4-6 reps; Rest 90sec X3 sets

B. Hinge Rows; 8-10 reps; Rest 2min X3 sets

C. Strict Pull up; Max Unbroken Reps; Rest 2min X3 sets

D. DB Cuban Press@2222; 6-8 reps; Rest 90sec X4 sets

A. 88lb x 4, 106lb x4, 106lb x 3 all pronated 

Video of 106 x 4: https://www.youtube.com/watch?v=J1zUtzLLheE&list=UU0GoYTGFWNYyUxWa62eGk3w

B. 10 reps x 4 sets

C. 24, 11, 11, first set went till failure

D. 17.5's 

Week of 10.26.14

	Monday	Tuesday	Wed	Thurs	Friday	Saturday	Sunday	Notes
Training		AM:	Rest day	A1. Back Squat; 2-4 reps; Rest 10sec	AM: Row 500m@85% Rest 90sec X8 sets	AM.	AM:
	A. Hang Muscle Snatch; 2-4 reps; Rest 2min X4 sets	15 TnG Box Jumps@20" 10 TnG DL@225# Rest 2:30min X5 sets	Z1 30min AD + Mobility 45min	A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets	Start Out slower than you finish but keep it 85%	A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 45 reps; SPEED< SPEED< SPEED!	Run 2min @80% 30sec Walk 90sec@85% Walk 2min X5 sets
	B. Press; 5-7 Reps; Rest 90sec X4 sets			B. Press Clusters; 2.2.2; Rest 20 sec/3min X5 sets		B. Snatch Grip DL; 3 Position work; 5-7 reps; Rest as needed X5 sets
	C. HS Shouler Touches; Acumulate 40 total; perfect form	PM:		C1. 12 Axel Bar OH Walking lunges@135#; Rest 45 sec	Pm:	C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets(Your Snatch work last week was not high hang so lets try again, These need to be tecnicaly perfect to go up in weight)
	D. Up Right Externaly Rotated Ring holds; Acumulate 3:30min	A. Weighted Pull up; 5-7 reps; Rest 90sec X5 sets		C2. 15 Ring Dips; Rest 2:30min X5 sets	Row 30 cals 30 Push Press@115# 30 Burpees over Bar Row 30 Cals	D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec
	E. Free Standing HSPU; Acumulate 30 reps	B. Hinge Rows; 8-10 reps; Rest 2min X4 sets		D. Pistol Skill work; 10min Low Volume	Rest 10min	D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X5 sets
		C. Strict Pull up Clusters; 6.6.5.5; Rest 15sec/3min X5 sets		E. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based	3 rounds for time: 20 KBS@70# 15 Burpees to Plate	PM:
		D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets		PM:		Slave Stealer WOD
				A. TGU; Acumulate 30 heavy reps
				B. L-Sit on Parrelets; Acumulate 3min
				30min AD @Z1 pace
Results
	Monday	Tuesday	Wed	Thurs	Friday	Saturday	Sunday	Notes	Comments
Results	A. 135x4 reps all sets B. 140x7, 145x7, 150x7, 155x6	AM All unbroken, times: 45s, 44s, 40s, 40s, 38s		AM: A1. Reverse hyper @40x4; 50lbs for 7 reps x 5 sets A2. box jumps @40" 6 tng complete B. 140, 155, 165, 185, 185 C1. 115lb C2. 10 reps instead of 15	AM: 1:41.3 / 1:41.3 / 1:41.4 / 1:41.8 / 1:43.0 / 1:43.6 / 1:44.4 / 1:42.6	A. Complete up to 155lbs B. Worked on position with 95lbs C. 135, 145, 155, 165, 175, felt good surprisingly + 12:46 slave stealer - Had to do some more cleans and deadlifts than aaron but we kept a good pace.
	C. Complete D. Complete	PM: A. 53x7, 53x7, 58x7, 63x7, 70x7 B. 10 reps each set C. everything as written, very last pull up of very last set needed a mini kip halfway up D/ 20lbs for 7 reps each set		PM: A. 55lbs, shoulders beat up B. 2:30 totaled C. 10 mins cooldown	PM: 6:39 5:48
	E. 20 reps completed
Water - Total Ounces
Sleep - Logged as Unbroken Hours (i.e. 6.5.
Diet - Subjective Score
Umph - 1 sick, 10 kill something

10.26.14

Run 2min @80%
30sec Walk
90sec@85%
Walk 2min X5 sets

80% each set: 28, 31, 31, 31
85% each set: 24, 27, 27, 26
Right knee was sore when i was warming up with some running so went onto the assault bike.  After the 4th set my right quad started to cramp a little, it's the same one that gets swollen if i don't train for a while and then start training. Not sure if they are connected in any way or realistically I may have been dehydrated.

Food today:

10:30 am - smoothie and sweet potatoe fries

12:00 PM - Apple + almond butter

1:00 PM - 4 chicken thighs + 1.5 cups rice

3:30 PM - Protein shake

7:15PM - 0.7lb grassfed steak, 1.5 cups rice, 2 hot dogs with bbq sauce

10.25.14

AM.

A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 40 reps; SPEED< SPEED< SPEED!

B. Snatch Grip DL; 3 Position work; 6-8 reps; Rest as needed X5 sets

C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets

D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec

D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X4 sets

PM:

3 Rounds for time: 20 Push Press@115# Row 15 cals

Rest 10min

3 rounds for time: 20 Ring dips 10 Burpees

AM:

A. Worked up to 175; then went back down to 125 and worked back up to 145.

B. 95lbs, worked the 3rd position specifically; still needs some work.  Grip played part a part as well, was true gripping.  Have trouble doing hook grip on snatches for multiple reps.

C. 155, 175, 185, 200 (f).  No pop on 200, but i know i can do it.

D1. 20-23 hollow rocks eachset

D2. unbroken each set

Pm:

5:16 - Push Press went 16/4; 10;6;4, 7/6/4/3 Row was 1200-1500 cal/hr each set

4:31 - I was starting round 3 at 2:36 but had nothing left for the dips.  Had to go to doubles and singles at the end.  Chest was giving out even on the burpees, haven't felt like that in a long time muscular wise.  Breathing was fine but pushing was completely done after 2 sets, have a feeling i will be very sore the next few days.

Food today:

9AM Smoothie

1:30 PM Protein shake

3:30 PM Chipotle - douible rice double chicken and guacamole

8:00 PM protein shake + 2 slices of pizza from estes

10 PM Smash burger double big beehive burger w/sweet potatoe fries...we will see if i can eat/finish this but have it ready to go.

10/23/2014

AM:

A. Ecentic Only MU; Acumulate 30 reps perfect form; slow lower!

B. L-Sit on Parrelets; Acumulate 3min

PM:

A1. Back Squat; 3-5 reps; Rest 10sec

A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets

B. Press Clusters; 3.3.3; Rest 20 sec/3min X5 sets

C1. 12 Axel Bar OH Walking lunges@135#; Rest 60sec

B2. 15 Ring Dips; Rest 3min X5 sets

C. Pistol Skill work; 10min Low Volume

D. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based

AM:

A. Complete

B. Complete, was able to hit 16-20 seconds consistently

PM:

A1. Worked dto 275, was pulling on my strained groin/psoaz so skipped.  It's been bothering me for a few months so wanted to play it safe.

A2. Moved to after press clusters

B1. 135lbs for all sets

B2. Box Jumps completed here instead of ring dips (shoulders are torched from the other day)

C. skipped

Lately I"ve been under eating and under recovering BIG TIME.  Jess has been giving me a hard time cause she's eating more than I am the past 3 days.  Just been busy and stressed a bit but should start to get back on track here soon....gotta be careful with how things are until I do, staying healthy is 100% priority.

10/22/14

A. Weighted Pull up; 6-8 reps; Rest 90sec X5 sets

B. Hinge Rows; 8-10 reps; Rest 2min X4 sets

C. Strict Pull up Clusters; 5.5.5.5; Rest 15sec/3min X5 sets

D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets

Results:

A. 35x8, 44x7, 53x6, 53x6, 70x6

B. 10  reps each set

C. Done/unbroken, got tough on sets 3 and 4 on the last couple sets but hung for a second or two and was able to do them.

D. 17.5lb for 6 reps each arm for 4 sets.  Was getting antsy to get out since it was getting late and was hungry, probably could have done more..

Throughout the session my arms were blown up, felt like I had arnold size arms.  

7/27/2014

3 sets:
40 Russian KBS 1.5pd
4 Front squat 185
30 Russian KBS 1.5pd
6 Front squat 185
20 Russian KBS 1.5pd
8 Front squat 185
10 Russian KBS 1.5pd
Rest 3 minutes

Completed.  Got food poisoning Friday afternoon and felt awful yesterday so didn't work out or eat.  Been hustling and bustling to get everything out of the gym, squeezed in a workout today with what i had left...which wasn't much.  Pulled my left glute on a KBS...think i'm going to take this week off and wait till i'm in Utah to work out again.  Try to let some of the strains heal.  Got everything out but a squat rack and went to get the bar into my car...and it won't fit unless both seats are down.  That won't work once i have everything in there unfortunately so going to try to sell it last minute....sorry Garry....I lub you....