12/31/12

30min Airdyne Z1  
175 calories at 10 minutes, 261 at 15 minutes, 521 at finish.  HR right after: 150 BPM

+ Rest exactly 5 minutes

10 rounds:

20 pushups

20 situps

13:51  HR right after 160 BPM

Z1 airdyne can seem confusing at times.  Breathing was completely fine (was holding conversations with my buddy brandon throughout) but my legs were burning the whole way through.  Felt fine when I got off as well.  

12/28/12

8 Minute AMRAP @ 80-85%:
10 Calories Airdyne
20 Wallball
30 Double unders
4 + 10 + 6
Rest 3 Minutes
8 Minute AMRAP @ 80-85%:
150m Row
20 Lunges (10/leg)
30 Double Unders
4 + 150m + 17

Feels great to just be moving a little at low intensities.  Going to take things very easy the next 2 days and hope to pick training at a high level back up on Monday.  Elbow is still bad even though I'm staying away from anything that aggrevates it.  Hoping in 2-3 weeks if I don't do any front rack/heavy deadlifts/pull ups/snatches that it will be healed...hoping :).

12/27/12

Have been feeling like poo the last few days.  Elbow has been hurting, thumbs been hurting, knees are achy so i've decided two things until the new year.

1.  Tone training down a notch
2.  Eat as much food as possible

Training:
Alternating EMOTM 60 Minutes (15 sets):
1st Min: 7 Box Jumps 30:
2nd Min: 7 GHD Sit Ups
3rd Min: 4 Incline Pelicans
4th Min: 7 calories airdyne arms only

Training felt good today.  Got a decent sweat going at low intensity.

Food today:
Breakfast:
6 oz GrassFed Beef
1/2 Cup Oatmeal w/ 1/4 cup maple syrup
1.5 oz butter toffee almonds
Lunch: BBQ - 12 oz Pulled pork...lots of sweet pot fries
Dinner: BBQ - 12 oz beef brisket, baked beans and sweet pot soufle

12/16/12

3 sets:
10 Deadlift  325lbs for each set
2 Minute airdyne  53, 47, 43
3 Minute rest
+
3 Sets:
10 Squat moderate  260lbs for each set
2 Minute airdyne easy spin  25 cals each set
1 Minute Rest

12/24/12

part 1

A- snatch- x1 q 30s x7 min; 75-80%  195lb, 13 in 7:30 (had 2 misses)
Vid: http://youtu.be/ro-B7wF6NR4

B- high hang squat snatch- 5, 4, 3, 2min rest  155, 175, 195
175: http://youtu.be/cjJI1mn66fc
195:  http://youtu.be/UlCe8Q6wvJs

C- jerk balance x2, 5 sets, 60s rest  skipped, elbow.

D- back squat @ 32x0- 6, 5, 3, 3, 3, 10, 2min  285, 295, 315, 325, 335, 255
325:  http://youtu.be/bGnfyXGQMis

part 2

row

5min z1  1300m

+

10 rounds

30s 90% 1:33-1:36 pace

90s 50%  1:58-2:08 pace
5035m total

+

5min z1  1250m

12/22/12

"Airdyne to hell and back"
For time complete 10-20-30-40-50-40-30-20-10 calories on the airdyne.  Rest 1:1
13, 28, 51, 80, 109, 88, 63, 33, 14 seconds.  16:00 exactly total time including rest "after" last 10 cals.
Video: http://youtu.be/NxEM4SMNs5s

Rest 10 Minutes

5 Rounds for time:
5 Hang Squat Snatch 145
5 Burpees
5 HSPU
5 Burpees
11:00 exactly
Video: http://youtu.be/sBTuqzuerJs

Rest 10 minutes

Row 4k @ Z1 pace
16:25...numb butt

Was completely drained after airdyne....sucked big time.

12/21/12

Part 1:

Alt EMOM x12min

6 step ups ea with 125lb on 20" box (don't push off of ground)

5 Behind the neck shoulder to overhead 185lb

Complete

Video: http://youtu.be/uLL6Kf2rf1o

+ Rest 4 minutes

Alt EMOM x12min

9 Strict Pull Ups

12 ghd situps

Complete

Video: http://youtu.be/25IkW4VfX_M

+ Rest 4 minutes

Alt EMOM x12min

10 power snatch 95lb

40 dus

Complete

Video: http://youtu.be/VVQqQaY0EY0

+ Rest 8 Minutes

Alt EMOM x12

8 sorrenson hold barbell row 75lbs

12 24" BJ with step down

Complete

Video: http://youtu.be/yn-aDD4_c_E

Part 2:

A1- Squat @ 42x1- 3,3,2,2; 90s rest  305, 315, 330, 340

A2- RDL- @ 41x1- x5, 4 sets; 90s rest  265x4, 285
Video: http://youtu.be/EMkncTEfnyg

12/19/12

A1- Snatch Pulls- 100-110% snatch x3, 5 sets, 60s rest  225

A2- Snatch Balance- x3, nonheaving; 5 sets, 60s rest  135

B- Snatch Grip DL 110% Snatch max x3 EMOM x8  245

C- Jerk 135 x 10 EMOTM 5 minutes  Unbroken

+

for time:

10-1- bench press body weight

1-10- burpee-pullups

13:05

Video:   http://youtu.be/0glNd3bWpzM

For the jerks I couldn't front rack the bar, elbow has gotten better since the weekend but still pretty bad.  Ended up keeping elbows down and putting alot more stress on my shoulders than usual.  Icing and taking NSAID's but may make an appt with an ortho to get it checked out.  Been feeling great since the weekend and don't want it to hinder my training anymore than it has.  The conditioning wasn't "harder" than expected but burpee pull ups took longer than i thought once i hit sets 6-10.  I kept them all steady/unbroken but the length of the movement was long.  Didn't jump to the pull up bar since it wasn't above reach and didn't want to cheat not having an 8ft bar like normal.

12/18/12

30 man makers for time 35lb dbs

Unbroken 5:29

Video: http://youtu.be/SEKqBL4iGjo

+

Alt EMOM x20min

7 HSPU

5 incline pelicans

Complete

Video: http://youtu.be/WjBioKHlFZQ

12/17/12

10 sets:
60 second airdyne
30 second DU
30 second bear crawl
Complete, 207 cals on airdyne

12/16/12

MAP

10 Minute AMRAP:
1 Archer Row/arm
6 OH lunges 1pd KB (12 total lunges)
150m Row
6 + 8
+
10 Minute AMRAP:
5 Burpee hurdle hops
10 HSPU
20 Calories Airdyne
3 + 30
+
10 Minute AMRAP:
10 Back ext
10 Ball slams 30#
10 Ring Push Ups
7 + 11

HR was 141 at the end of the 3rd amrap.

12/15/12

A.M.
5 Minute Warm-Up airdyne:  128 cals
+
7 Rounds for time:
10 Power Clean 155
15 Wallball 20
12:44
+
EMOTM 10 minutes 2x1.25 Front Squats Complete at 230lbs
+
AMRAP Ring dips w/90# x 5 sets rest 1:30 5, 5, 5, 4, 4
+
Gymnastic Skills (incline pelican/wall Trap 3/GHD BB row)  Complete

P.M.
10 Minute airdyne for cals:  234 (PR by 1 cal)

12/13/12

8min amrap

10 wall balls

10 lunges

20 DU

7 + 16

+

8min amrap

10 GHD SU

10 back extensions

10 AD Cals

6

+

8min AMRAP

10 HR pushups

10 ring dips

100m row

5 + 12

+

8min triple under practice

52 triple unders, all singles.  Got the hang of them about 4 minutes in.

12/12/12

20min 

30s AD 90%

30s AD 50%

195 cals first 10 minutes, 180 the 2nd.

375 cals total.

pm

12min AMRAP

6 OHS 155

6 MU (strick/min kip)

5 + 10

Strict mups owned me tonight.  Did them in singles, couldn't keep my false grip.  I was UNBELIEABLY sore from yesterday.  It was hard to bend over and tie my shoes this morning.  Airdyne felt ok but was definitely not ready for the pm session.  OHS went surprisingly well, easy power snatch into unbroken reps....mups were terrible though.

12/11/12

am

A- Power Snatch x1, Squat Snatch x1 EMOM x10  205, Took 7th minute off and missed 2 squat snatches

B- PC x1/ SC x1/ PJ x1 EMOM x10  250, did all as a TNG barbell complex

C- Squat- x70% x8, 80% x5, 90% x2-3 x3  285x8, 325x5, 350x2x3 (15lbs away from 90% but was dead from A&B)

D- Good am- 5 x5, 2min rest  115, kept this light cause glute still not 100%

pm

3 rounds

5 DL moderate

150m row

2min rest

Deadlifts all unbroken at 345lbs, rows in 25.5, 26.6, 26.6.  First set total time was 48 seconds, 2nd was 52.

+

3 rounds

5 HPC moderate

15 Cal AD

2min rest

HPC all unbroken at 200lbs, cals complete in 23, 25, 25 seconds.

+

3 rounds

5 thrusters moderate

10 burpees afap

Thrusters unbroken at 155lbs, total time for sets were 37, 37, 33.

12/9/12

part 1

10min AD 80%

200 cals

part 2

10min running clock:

handstand wall runs

28 emotm

part 3

10 rnds

30s push-ups

30s sit-ups

complete

12/8/12

"HR Cindy"
20 Minute AMRAP:
5 Pull Ups
10 Hand Release Push Ups
15 Squats

22 + 7

Video:  http://youtu.be/aLJul_YPLAg

12/5/12

12 Minute AMRAP @ 85%:
10 Box Jump Overs 24"
20 KBS 55
10 GHD SU
200m Row
55m short of 4 rounds
Rest 6 Minutes
12 Minute AMRAP @ 85%:
10 TTB
20 Lunges w/ 25lb KB overhead (10R/10L)
10 Back Extensions
20 Calories Airdyne
4 + 4 Lunges
Rest 6 Minutes
12 Minute AMRAP @ 85%:
10 Wall Ball
20 Sit Ups
10 Ball Slams
200m Run
4 + 12 Sit Ups

Originally planned to do a 3RFT bodyweight metcon but wasn't feeling moving fast this morning so did some MAP training.  Treated myself to one of my last, if not my last, cheat meals last night (lou malnattis deep dish pizza) and  just wanted to do something where I could take it nice and easy but get a good sweat.  This seemed to do the trick quite nicely and feeling good afterward.  Excited for this weekends Cindy and for the rest of the recovery week.  Everything in every amrap was unbroken.

12/4/12

am

30min jog 80%

3.6 Miles covered, every 800m split was 4:10 on the dot.

pm

10min amrap DU's - sets of 25 unbroken 26 sets (650 du, broke once at 21 so 671 DU total)

perform as 20 sets of:

15-20s on

10-15s off
video: http://youtu.be/NRxwTvRzlu4

100%

 

12/2/12

Airdyne:

5min warm up **10 Minute amrap cals @ 90ish%: 233 (11 cal pr)

+ Rest 5 minutes

5 rounds

60s 85%  25 cals each set

60s 65%  10 cals each set

+  Rest 1 minute

7 rounds

45s 90%  20 cals each set

45s 60%  not sure, kept it around 550 cals/hr

+ Rest 1 Minute

5 rounds

30s 95%  16 cals per set

30s 50%  520ish cals/hr pace

+ Right into

3 minute cooldown  32 cals

 

**Didn't plan on doing anything like 300fy today but I felt amazing during the warm up.  Had 117 cals when the 5 minutes was over and knew that was definitely a PR and knew I could pretty easilly keep it up so just kept going.  Never pushed the pace and kept it constant the whole time.  117 the first 5 minutes and 116 the 2nd five minutes.  Definitely had more there, but a huge PR.  Rested 5 minutes then went into the intervals which also felt great!

12/1/12

part 1

Squat - 1, 1, 1, 1, 1 rest 3 minutes  325, 345, 365, 385, 405(20lb pr)
405:  http://www.youtube.com/watch?v=Or7xlBJFdaw&feature=plcp

Snatch- 1, 1, 1, 1, 1; 3min rest  195, 205, 215, 225F

C&J- 1, 1, 1, 1, 1; 3min rest 225, 245, 255, 275, 285F

part 2

20min AMRAP

1 rope climb 15ft

1 CJ 225

2 rope climb 15ft

2 CJ 225

3 rope climb 15ft

3 CJ 225

….. add one ea round
Got through 6's then 7 rope climbs.  So 27 rope climbs & 21 C&J.  Took it nice and easy:
Vid: http://youtu.be/KDmMgBBZ-PU

11/29/12

A- snatch balance (nonheaving)- 3, 3, 2, 2, 1, 1; 2min  135, 150, 160, 165, 170, 175*
155:  http://youtu.be/cGtpJ_lyey8
165:   http://www.youtube.com/watch?v=cfyDcxKaIes&feature=plcp
175 *epic fail:  http://youtu.be/66KhAmv5b6w  *I do curse at the end, i apologize lol

B- hang squat clean- 3, 3, 2, 2; 80%, 2min  185, 205, 235, 255

C- Good am- 3 x3  135x3

+

3 RFT

10m HS walk

30 KBS 1.5pd

10 C2B pullups

30 push press 75lb

11:58

 

*Last rep of 175 i decided to try for 2.  I didn't lock out my arms or drop fast enough on the 2nd rep and it crashed down hard on my neck, i went forward when it landed on me into the squat rack and the bar tipped to one side and all the plates fell off and finally the bar went off me to the side that still had plates.  Have a HUGE bruise on the entire back of my neck.  Live and learn.  Have it on video, might put it up so people can see what epic fail looks like lol.

11/28/12

20 Minute EMOTM:
5 KB Jerk Right arm 2pd
5 KB Jerk Left arm  2pd
Complete, much easier than last time.
+
100 Sit Ups @ 2020  Unbroken
+

60s max AD cals; 35

2:30 min rest on rower at 50%  1:59.1 pace

45s max AD cals 27

2:30 min rest on rower at 60%  1:55.3 pace

30s max AD cals 20

2:30 min rest on rower at 70%  1:52.5 pace

15s max AD cals 13

2:30min row at 80%  1:47.8 pace

 

Felt really beat up going into this in general.  Shoulders were actually pretty sore from yesterday and legs continue to be pretty sore since this weekend.  In general very happy with how everything felt, esp the first part.  KB work has gotten so much better since June.  Time to rest up for tomorrow, hoping for some prs on saturday but first gotta get recovered :).

11/27/12

alt EMOM x12min

1- 5 FS heavy  275, ub

2- 5 BP heavy  215x3 sets, 185x3 sets all ub

+

alt EMOM x12min

1- 3 PS 185  Complete all singles

2- 3 MU (try to stay as strict as possible)  Complete, ub

+

alt EMOM x12

1- 15 wall balls  Complete, ub

2- 15 push jerk 95  Complete 4 ub sets, 2 sets 12/3

+

alt EMOM x12

1- 30 air squats  Complete

2- 30 DU Complete ub

This was incredibly hard!  Funnnnnnnnnnn, but rough! 

11/25/12

RDL ladder

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

60s rest between sets… goal is heavier loads ea set.

235, 255, 275, 295, 315, 335, 345, 355, 365, 385

+

10 rounds, on 2min

10 2.5pd KB goblet squats  Unbroken

20s AD  122 cals total, no rollover

 

11/24/12

part 1

7 RFT

16 55lb DB snatch 55lb (8R/8L)

14 55lb DB thruster 55lb (7R/7L)

12 DB swing, 55lb

10 strict pullups

22:50

part 2

20min run 80%
2.55 miles on treadmill w/1.5 incline

Low back was tight at end of part 1 and during part 2, hopefully it'll loosen up for tomorrow.

11/22/12

A- high hang power snatch x1 / hh squat snatch x1 EMOM x10  195x2, 185x3, 190x3, 200x2 (200 was a pr for hhps)
Video:  http://www.youtube.com/watch?v=hzgyl_nvHNM&feature=plcp

B- 3 position clean moderate load, EMOM x10  235x1, 240x8 (took the 8th minute off)
Video: http://www.youtube.com/watch?v=7bBapK-Ml_4&feature=plcp

C- Close Grip Bench Press- 8/ 8/ 6/  2min rest  225, 225, 230

D- Seated Behind Neck Press- 8 / 8/ 8, 2min rest  115x3

 

Video's will be uploaded tomorrow for A and B, forgot camera at the gym.  Happy thanksgiving!

11/21/12

3 sets/rounds

with 95lb barbell

8 barbell row

8 SDLHP

8 push press

8 barbell curls

1:11, 1:18, 1:20

rest 30s

AMRAP strict pullups  13, 11, 11

+ (full recovery)

3 RFT

10 OHS 135

15 WB 2/1's

25 DU

7:16, OHS all ub, DU all ub, WB 2/1's a disaster.

 

I know it said "full recovery" but didn't have time for that today.  Rested about 15 minutes but part 1 BLEW UP my whole upper body.  Shoulders/arms were fried, so even with the 15 minute rest it wasn't enough to recover fully.  Glad i was able to go UB on everything but wb's however wb's were a mess.  Did those in sets of 5's and 3's.  Just didn't have the energy for the speed needed to do that 2nd squat.  When I think about it though, total of 90 squats in the 2/1's and 30 on OHS (120 squats) my time doesn't seem as embarassing as I thought originally.  Forward and onward either way :).

11/20/12

A1- Front Squat x2 @ 1RM SC +10lb AFAP, 30s; 5 sets  325x4 sets, 330 (PR 2) on last set

A2- 5 jump over 30" box, 120s rest; 5 sets  unbroken/fast
1st set @ 325:  http://www.youtube.com/watch?v=bazXOfNa_BE&feature=plcp
Last set @ 330:  http://www.youtube.com/watch?v=Fo0mTaAxp6c&feature=plcp

B1- OH barbell lunge x3ea, 30s, 5 sets  165lb all sets

B2- 1-3 chest to wall parallette HSPU, 120s; 5 sets  3 reps all sets
First Set:  http://youtu.be/J92NNHdy8zM
Last Set:  http://youtu.be/iW9n_N913Mw

C- EMOM x10min - 3 2.5pd KB Snatch each arm Complete/unbroken
Video:   http://youtu.be/9a6YFGvT1kE

D- 25 strict toes to bar for form  12/6/7

11/18/12

5min AD Z1  76 cals

+

20 rounds:

30s 85% AD Cals 

30s 50% AD Cals

170 cals @ 10 minutes

351 cals @ finish

+

5min AD Z1  78 cals

+

20 minute EMOTM 3 Unbroken Muscle Ups  Complete, did 5 on 20th minute.
Sets 17-20: http://youtu.be/sRjOSDe0kvo

11/17/12

part 1:

for time:

10 KBS 2.5pd

15 burpees

250m row

15 burpees

10 KBS 2.5pd

2:50  http://www.youtube.com/watch?v=v446BOzoHzg&feature=plcp
+ Rest 20 minutes

part 2:

10 thrusters 135lb

15 wall ball 2 for 1

20 C2B pullups

15 wall ball 2 for 1

10 thrusters 135lb

3:50  http://www.youtube.com/watch?v=2gsXkCD83vM&feature=plcp
+ Rest 20 minutes

part 3:

rest:work- 3:1

800m row  1:38.5/500m

400m row  1:36.9/500m

200m row 1:33.7/500m

11/15/12

A- Clean grip DL- build to a tough 3  415 x 3, 445 x 1 No belt today, felt good.

415: http://youtu.be/VvKZXbFIdis

445:  http://youtu.be/ebIe5LTaCGE

B- high hang clean x2, 5 sets, 2min  185, 215, 235, 255, 275 (1, failed 2nd in catch)

C- Push jerk x1, split jerk x1 80% RPE EMOM x10  200lbs, probably 65% RPE

D- Press- 5, 3, 1, 1, 1; 2min rest  Skipped, no time class was coming in

+
20 Minute emotm 4 strict HSPU  Complete, did a set of 20 strict afterwards so 100 total
+

5 rounds:

20 Second AD Sprint

2min rest b/w sets
Calories: 22, 20, 20, 20, 21, 21

+

chest to wall handstand hold for max time  1:48

11/14/12

5 rounds

5 FS heavy  280 for all sets, all unbroken

10 burpee broad jumps  Steady movement all totals over 70ft

5 Muscle Ups  UB/UB/2-2-1/3-2/4-1

work:rest 1:1

1:37, 1:41, 2:24, 2:19, 2:06 Total time w/ rests 18:08

+

for time:

25 GHD SU

75 toes to bar

25 GHD SU
7:09, tougher than expected.
Video: http://youtu.be/YtrN6_V_FJI

Notes:  Front squats felt SUPER heavy today.  First set was a struggle, wasn't sure I was going to get through all 5 but managed.  Hit 7ish ft every broad jump, sometimes a little more sometimes a little less.  Covered my whole gym twice (35 ft x 2) at least per round.  Muscle ups got tough on round 3, my chest was fatigued from the burpees and lost it mentally.  Wanted unbroken final round but didn't have it.  This and the hang clean/AD session from saturday were 2 of the hardest sessions in a while.

11/13/12

A- snatch high pulls- 3 x3, 2min rest  235 x 3

B- high hang snatch x2, 5 sets, build ea set, 2min rest  155, 170, 185, 195, 205

Video of 205:  http://youtu.be/wDp4pIPpvak

C- Clean & Jerk- 80%RPE x1, EMOM x10 253lbs (315*0.8) Last 2 minutes did 1 every 30 seconds.

Video:   http://youtu.be/Qb-HqLuLxO8

+

10 rounds on 2min

10 KB C&J 1.5pd ea  ubx4, 7/3, 6/4x3, 8/2

10s AD Cals  Forgot to write down, every set between 6-11

11/11/12

10 Rounds for time:

1 Rope Climb 16.5"

3 HSPU

4:49

Video:   http://youtu.be/sJcZ7TqhfRI

+ Rest 7 Minutes

alternate EMOM x20min

60s air squats

60s Airdyne

Airdyne: 203 Calories total

Squats: 320 Squats total

Video:  http://youtu.be/3J0VqiCfyUs

+ Rest 7 Minutes

10 Rounds for time:

1 Rope Climb 16.5"

3 HSPU

5:58

Video: http://www.youtube.com/watch?v=TomRXZh3l6c&feature=plcp

11/10/12

4 rounds

8 HPC 225lb  225, 225, 225 (6), 185

30s AD Cals 21, 16, 16, 16

3min rest

+

4 rounds

8 DL 315lb  Fast/unbroken/easy

30s burpee broad jump for distance    80ft, 70ft, 74ft, 84ft

3min rest

+

4 rounds

8 BW shoulder to overhead  Fast/unbroken/easy

30s row for meters  158, 163, 166, 171

3min rest

11/9/12

Supposed to be active recovery today so I decided to do OCTD wod 1 at a steady pace.  Round 1 was unbroken after that broke it up whenever i felt like it lol.  Didn't want to make it hurt that bad so when it started to get painful I just dropped it and took a few breaths to recoup..same thing on DU broke them when I was starting to "hurt."  Never redlined and feel good afterwards so think I kept it at a legit pace for "active recovery"

10 Minute AMRAP:
15 Power Clean 95
30 Double Unders

7 + 15 + 3...12 more seconds and woulda been 8 even lol.

Video:   http://youtu.be/CssqEkCryTI

11/8/12

200 DU  1:52 unbroken

+

20 TGU 1.5pd  3:32

+

200 DU  1:59 2 trips, 140 unbroken

+

20 wall walks  2:26

+

200 DU  2:02 84 unbroken then very broken

Part 2:

30 Minute easy spin on A.D.

275 cals.  Had an hour before my chiro came and adjusted me so easy spinned/foam rolled.

11/7/12

A- Front squat x3 EMOM x10  285
Video:  http://youtu.be/yW9afIM26HA

B- Push Jerk x2, 5 sets, 2min  135, 185, 235, 255, 265
255: http://youtu.be/DorhJd_e9zY
265: http://youtu.be/xndEN8Mbemo

C- build to a heavy thruster, no more than 15min  260 (-10 on pr), jumped to 275 after to try and pr but failed.
260:   http://youtu.be/PA5P7nMmJuE
275:   http://youtu.be/6_62rszMebI

+

for time:

12/ 9/ 6

155lb back squat

155lb OHS

155lb shoulder to overhead
7:20...this sucked! 

Front squats took alot out of me.  This was 90% of my 3RM so might have been a little heavy but i maintained speed throughout so not sure.  Made the Push Jerks and Thrusters way worse than expected.  No Pr's there today but I know on a different day i'd have alot more in the tank.  Part 2 was terrible.  I was pretty spent going into this one for whatever reason.  Did the back squats right into OHS unbroken first round.  After that did back squats, dropped it, power snatched and went into OHS.  All back squats and overhead squats were unbroken though, so that was a win.  S2O very broken.

11/6/12

A- Snatch Grip DL x3 EMOM x8  275, hurt hands more than anything else

B1- Seated good am x5, 3 sets, 45s 150, 170, 170...all for 8 reps (misread)

B2- seated bb press x6-8, 3 sets, 45s  150 for 8, 7, 7

B3- weighted pistol x6-8 (3-4ea), 3 sets, 45s  All 8 reps w/35lb KB

B4- weighted ring dip x3-5, 3 sets, 45s  103 (4, 3 reps), 88 (3 reps)

+

10 rounds on 90s

30s row  1529m total.  165, 161, 160, 151, 152, 152, 152, 150, 130**, 155

10 pullups  All strict and all broken minus first set (which was ub)

**Strapped into the rower late, the interval had already started.  Only had 0:26 to row instead of 0:30.

11/4/12

3 sets:

30s push press 95lbs  26, 23, 23 all unbroken

30s GHD situps  13, 12, 11 all unbroken

30s bench press 135lbs  15, 14, 11

30s BJ 24"  14, 12, 12 all unbroken

30s pullups 20, 19, 19 all unbroken

30s squat 135lbs  10, 10, 9 all unbroken

30s rest

Row 250m afap  46.4, 46.6, 48.2

10min rest

 

Everything done on a running clock so this is including transition time.

11/3/12

part 1

A- good am- x5, 3 sets, 2min rest  165, 170, 175

B- bulgarian split squats @ 2020 x5ea, 3 sets, 2min rest  175, 185, 200

C- GH Raises x5, 3 sets, 2min rest  45lb plate for all sets

part 2

5 rounds

50m swim

25 pushups

25 squats
13:02

About a month ago did 5 rounds of 50m swim 25 squats 15 HR push ups in 12:55, 7 secs slower today but 50 more push ups just not HR.  Think that shows improvement.

11/1/12

A- Hang Squat Clean- 2/ 2/ 2/ 1/ 1/ 1, 2min  260, 275, 285(PR2), 295(PR1), 305X, 305X
285: http://youtu.be/HVBliiATyKQ
295: http://youtu.be/ilE5r8Yg7Sk

B- Hang Power Snatch- 2/ 2/ 2/ 1/ 1/ 1, 2min  165, 175, 185, 190, 195, 200X (This needs alot of work in the catch portion)
185:  http://youtu.be/C-hiKno5yH0
190:  http://youtu.be/ZVFhAk9jCs0

+

Row- 500m, 2min rest x5  1:39.8, 1:39.5, 1:39.7, 1:39.3, 1:39.0 (Had a personal goal of each row being under 1:40 so started out a little conservative to ensure this happened).

+

5/ 10/ 15/ 20/ 15/ 10/ 5

pullups

kbs 2pd
8:24 Total Grip Thrasher
Video:  http://youtu.be/G6jyM-QHvxk

10/31/12

part 1

A- Press x5 + Push press x AMRAP -2, x3 sets, 3min rest  175 (6pp), 185 (5pp), 195x3reps (3pp)

B- Squat @ 31x1 x2 EMOM x8  315lbs UB / Easy
Video:  http://youtu.be/3aHZ6tIdbV8

C1- Snatch Grip DL 3x3, 2min  265, 275, 285

C2- Snatch Grip high pull 3x3, 2min  235x3

part 2

250 DU  2:29 (1 trip at 187)

+

50 TGU with barbell (25 ea)  Approx 10 minute, did some coaching between reps.

+

250 DU  2:35 (2 trips)

10/30/12

85% MAP

8min

10 thruster 75lb

5 hspu

10 Cal AD  5 + 6 Thrusters
Video: http://youtu.be/pu1sCl9gWs0

+ (4min rest)

8min

8 PS 75

16 lunges

24 DU  6 even

+ (4min rest)

8min

12 push press 75

3 wall walks

12 ring dips  4 + 4 push press

+ (4min rest)

8min row  2122m

10/28/12

A- snatch- 2, 2, 2, 2, 1, 1, 1, 1  185, 195, 205, 215 (pr 2), 225F, 230F, 230F, 230F, 230F, 225 (PR1)
Video of 230 Fail:  http://youtu.be/B1l8ubbsgVo

B- Squat- 3, 2, 1, 1, 1  355 (PR 3), 375 (PR 2), 385 (Recent PR 1) Stopped here
Video of 355:   http://youtu.be/0R8nhUhZZKk
Video of 375:   http://youtu.be/gs4SpAa1tJs
Video of 385: http://youtu.be/Z7IWnXwvw7E

C- 100 GHD SU @ 2020  10:04

+

row

500m x5, 3min rest, 90%  1:35.5, 1:37.9, 1:38.8, 1:39.5, 1:41.5

+

250m x3, 2min rest, 90%  48.1, 49.1, 48.9

+

125m x1, 90%, technique!  23.0

Kept failing the snatch in the catch.  Could get under it fine but was always a little forward.  On one of the failed attempts I caught it and began to stand up with it and somehow lost it before i got fully extended....frustrating.  Definitely have 235-240 in me once i get my mental game stronger.  Went down and hit 225 so I could at least PR today.  Overall a good day, and I felt good/strong in everything.  Rows later (it's cold out and calves still a little sore from BJ's and nailing the bar into it on thurs).

 

 

10/27/12

5 rounds

5 FS heavy  305 (pr), 310(4), 275, 275

30s AD Cals 20, 18, 18, X

HS hold AMSAP  45, 34, 42, X

5 min rest

Video of 305:  http://youtu.be/iU5RDxnCt2M
Video of 310: http://youtu.be/NA2RwLJE1_E
 

 Had nothing in the tank even when I started.  Warming up 275x1 felt heavy but i put on 15's and thought what the hell maybe I'll be able to do it.  So i cranked the music up and managed to PR but my performance on the A.D. was awful.  Have done 25 cals in 30 seconds so 20 was way off.  Tried to force myself to finish sets 4 and 5 but after i did the front squats on set 4 I went to airdyne and had like 7 calories at 15 seconds and output was already slowing down.  So feeling/knowing I had nothing in the tank (critical drop off) I called the session there.  Going to take a nap and see how I feel after and talk to my coach GM2 about possibly finishing the sets tonight or saving energy for tomorrow.  At the very least I pr'd my 5RM front squat from 295 to 305.

 

 

10/25/12

10 min handstand wall runs  Complete, lots of breaks.  First 1:20 UB

+

5 rounds

30s 24" BJ  17, 16, 15, 15, 16

60s 24" step ups 22, 22, 22, 23, 22

30s rest

+

5min handstand hold facing wall  3:22 Was time actually in H.S. (1:38 rest throughout)

4min DU  245

3min AD Cals  55

2min HS wall walks  10

1min push press 135  11*

Forgot to take bar off the rack and onto the ground, so did first set from rack.  Did not notice the plates on the ground to the side so when I dropped it the bar bounced off the plate and went right into my leg.  Finished the last 45 seconds of the workout, but my leg is in lots of pain.  Definitely going to be a bad bruise/contusion/bone bruise.  Gonna ice/heat/compress/ankle drills the next 48 hours and hope I can do what i had planned this weekend.  Worst case scenario Garry or I will modify it and i'll still do something hard.  Was really looking forward to front squats and snatching though!

10/24/12

10 rounds on 90s

30s row  162m, 162, 163, 163, 160, 160, 161, 158, 160, 160

2 burpee bar MU  Complete

+ (120s rest)

5min burpee broad jump for max distance covered  352 Ft

+ (60s rest)

600m row for time (goal under 2:00)  1:58.9

immediately after the row- barbell curl (strict) 95lbs x25 for time  3:24 (Including 45sec rest post row)

10/23/12

A- EROM PC x2, 8 sets, 2min rest  265, 275, 280x4, 285 (1), 290(f)
Video of 280:  http://youtu.be/hCtSV3TLSG0
Video of 285:

B- Split Jerk x1, 8 sets, 2min  245, 255, 265, 275, 285, 295, 305 (pr tie), 315 (BARELY failed)
Video of 315: http://youtu.be/u3r8uz27aaM

C- Squat- 3, 3, 2, 2, 1, 1, 3min  335, 350, 360, 370(1) called it here
Video of 360:  http://youtu.be/dbAYHl0u6_s
Video of 370:  http://youtu.be/tqPJuyDDuZ8

D- Press- 5, 5, 3, 3  175, 175 called it here, skipped last 2 sets

+

AD Cals- work/rest 1:1

50Cal  1:18

40Cal  1:12

30Cal  0:54

20Cal  0:39

10Cal  0:15 

Total time:  8:36 (4:18 working) PR from 8:56 (4:28 working) a few weeks ago

10/21/2012

A1- eccentric 1 arm pull-ups x1ea, 90s rest  Complete

A2- 2 parallette HSPU @40x1, 90s rest  Complete

10 sets

+

10x 50m sprint, 90s rest  Complete

10/20/12

Part 1:

20 burpees

200m row

20 OHS 95 lbs

200m row

20 lunges 95lbs

3:48 Video:  http://youtu.be/_uZjEgqQmhI

Part 2:

1 strict MU as slow as possible EMOM x10  Complete

+

5 sets- ring handstand holds for time- if >30s, perform 1 HSPU every 30s until fail… i.e do 1 HSPU at 30s, 60s, 90s, etc, until failure.  Rest 90 seconds b/t attempts.  70s, 50s, 47s, 43s, 47s (Did 1 ring HSPU to get into the hold)

+

25 ring press outs on toes, not for time; for form  Complete, tough

10/18/2012

multimodal movement- on a 60min clock-

500m swim @ 70% effort  13:58

+

3K run @ 70%  14:51

+

3km row @ 70%  11:52

+

300 cals Nautilus Stair Stepper @ 70%  Got to 246.3 cals in 18 minutes (253 watt avg)

+

AMRAP DUs in remaining time- do not push more than 70% RPE  0

 

Did this fasted, everything felt ok.  Legs/lower back were starting to get very fatigued towards the middle/end.  Happy with the swim!

10/17/12

50 2x 1.5pd KB OHS- steady movement  7:12

+

50 TGU 1.5pd (25 ea)- steady movement  11:50

+

50 2x 1.5pd KB OHS- steady movement  7:17

10/16/12

10 sets:

30s AMRAP DU

60s rest

62, 63, 56, 61, 57, 60, 60, 54, 50, 58.  Total: 581

+

Sorrensen hold x1 attempt  2:22 (pr)

+

Reverse sorrensen hold x1 attempt  1:18 (first time doing this)

10/14/2012 OPTathalon

OPTathlon 3.0

1. Clean and Overhead in 10 min For Max Weight  295 (PR Tie) Cleaned 305 (PR) failed jerk  Video of 305: http://youtu.be/tsxi8XQ5B_M

 

2. Standing Triple Jump For Distance  25' 6" (PR 4.5")

 

3. Row Repeats Row 500m Rest 90 seconds in Rower Row 500m For total time  1:33.7, 1:33.9

 

4. 8 minute amrap:

8 Thrusters 115

8 Bar Over Burpees

8 CTB Pull Ups

5 + 1

 

5. Reverse Shot Toss 16lbs For Distance  32' 2" (PR)

 

6. 3K Run For Time  13:55 (PR 26 seconds)

 

Pr'd or PR tied in every event but Row Repeats (total last time was 3:05.?).  Was super sore/smashed when I started today.  Debated not doing it but didn't want to leave my buddy Brandon hanging so went with it.  Been a very high volume couple of weeks.  FitOber last weekend, triple on tuesday and only complete rest day being Friday.  Definitely happy with my performance for no tapering/preparing for this event (hadn't done any jumping or reverse tosses since last optathalon).  Also down ~8lbs since last optathalon (only time i've C&J'd 295).  Upwards and Onwards!

10/13/12

A1. Bench Press 5, 5, 5, 5 rest 30s  235, 240, 240, 185
A2. Weighted Pull Up 3, 3, 3, 3 rest 30s  125 (2), 115 (2), 90 (3), 90 (3)
A3. AMRAP Ring Push Ups x 4 sets rest 30s  41, 25, 21, 25
A4. AMRAP Ring Rows x 4 sets rest 3 minutes  21, 18, 15, 13
Video of first set: http://www.youtube.com/watch?v=cZrfEXOtAyw&feature=plcp

+

10 Minute EMOTM 3 Front Squat @ 55% 1RM (185)  Complete, easy.

10/11/12

4 rounds, ea for time

8 DL  400, 365, 365, 365  Video of 400:  http://youtu.be/k3EtuaMlWMA

30 AD Cals  0:59, 1:23, 1:26, 1:27

3min rest

+

3 rounds, ea for time

10 HPC  185 x 3

8 burpee over box jumps, 24"  All sets around 1:20

3min rest

+

2 rounds:

45s AMRAP AD Cals  25, 27

45s Row meters  232, 226

3min rest

+

18 Minute EMOTM Alternate:

3 EROM HSPU  Complete

6 GHD SU  Complete

10/10/12

part 1-

20min AD Cals- 80%

1st 10 minutes: 184 cals

2nd 10 minutes: 189 cals

Total cals: 373

part 2

3 RFT

3 wall walks

5 HSPU

15m HS Walk
5:36 HS walks sucked lol

10/9/12

part 1-

A- Squat Clean- 70% x5, x2, 80% x4 x2, 90% x2; 3min rest  215x2, 240, 250, 285, 300 (PR f 2nd) All TNG
Video of 285:  http://youtu.be/Dkym3ZnKsdY
Video of 300:  http://youtu.be/aZ5yhX9aNaU

B- Snatch Pull EROM- x3, >235, 3 sets; 2min rest  235, 235, 245

C- Squat- 80% x6 x3, 75% xAMRAP, 3min rest  305x6x3, 285x12 @ 10x1

D- 25 strict toes to bar  22/3

 

part 2-

sprints/runs, 10min rest

800m  2:38

600m  1:48

400m  1:07

Part 3-
7 Rounds for time:
5 KB Snatch right arm 2pood
5 KB Snatch left arm 2pood
35 Double Unders
7:20
Video: http://www.youtube.com/watch?v=_GOQigY7oiI&feature=plcp

Part 3 looked like too much fun on the BD blog to pass up.  Airdyne @ 80% + some gymnastics tomorrow should be good though.

10/8/12

Every 2 minutes for 20 minutes swim 50m @ recovery pace
Complete, all sets 1:10-1:15

FitOber 10/6 & 10/7

Wod # 1:
6 Minute AMRAP:
5 Thrusters 135
10 Box Jump Overs 24"
7 + 10 (10th)   http://youtu.be/Rt9a4qaXe3U

Wod # 2:
4 Rounds for time:
5 Wall walks
220m Sand Bag Run 45
6:24ish (23rd)

Wod #3:
5 Minute AMRAP:
7 Deadlifts 275
30 Double Unders
7 Round Even (3rd)
Rest 1 Minute (Load Bar with specificed weight of my choice)
Wod #4:
2 Minute AMRAP Ground to Overhead, score is weight used x reps completed
75lbs x 34 reps (21st)

Wod #5:
15 OHS 115
15 Bar over Burpees
1000m Row
15 OHS 135
15 Bar over Burpees
6:46 (16th?)

Wod #6:
8 TGU 55lb KB
10 Power Clean 185
12 Back Squat 225
2 Mups
150m Run
4 Mups
150m Run
8 Mups
150m Run
6:56 (4th)

Placed 8th Overall

10/4/12

3 Sets:
5 Power Clean 185
7 Burpees
Rest 2 minutes
All umbroken in: 0:23, 0:22, 0:22
+
3 Sets:
150m Row
30 second amrap DU
Rest 2 minutes
Rows: 26.2, 25.7, 25.5 (1:25.2 avg/500)
DU: 47 (1 trip), 57, 57
+
3 Sets:
15 Box Jump overs 24"
Rest 2 minutes
All 0:24

10/3/12

10 min MU technique work  Did 5 minutes EMOTM 3 strict mups into 5 minute EMOTM 3 kipping mups, on the 10th set/minute I did 7 kipping mups instead of 3.  Everything felt good.

+

10 min TGU, build to a heavy single ea arm  2.5pd KB (PR)

+

10 min TGU AMRAP at 50% of above  36 reps @ 1.5pd KB

+

10 min

10 pistols

10 wallballs

10 AD Cals  6 Rounds + 5 pistols

+

10min handstand walk  All walks between 24-35 ft (35ft is PR)

+

10 min run  Was raining, so rowed.  Did 2606m (1:55.1 avg/500m)

10/2/12

part 1-

A- EMOM x10- Squat 275 x3 AFAP  Complete

B- Snatch High Pull, EROM x3, 5 sets  185, 200, 215, 225, 235

C- Snatch balance x2; 5 sets; 90s rest   185 all sets

D- Press- 5, 5, 5, 2, 2 2min rest  175, 180, 185 (pr tie for 5), 195, 200

part 2-

20 rounds

30s Airdyne

30s 'rest'

rest- AMRAP strict pullups
Cals - 270
Pull Ups - 133

10/1/12

recovery-

100m swim  2:30.8

+

swim- 10 x50m, 60s rest  64.52, 65.34, 67.5, 69.45, 69.25, 69.14, 64.29, 70.62, 68.76, 62.94

9/30/12

10 rounds:

30s row 

60s 'rest'

during the row- must start first set at 150m and get further ea set…

during the 60s 'rest'- must perform 5 DL at 225
154m, 156m, 158m, 160m, 161m, 150m**, 161m, 163m, 164m, 166m total: 1592m
Deadlifts: 7 sets unbroken, 3 sets broken. 

+ Rest 5 minutes

2x1 mile run @ 80% rest 3:45 b/t
7:49, 7:47

**Switched the foot straps from 4 to 3 to see if it would increase output, obviously it lowered output so right after this set I switched them back**

9/29/12

part 1

A- Squat- 85% 1RM xAMRAP @ 31X0 x3 sets, 3min rest  85% of 385(lifetime PR) = 325lbs reps: 5, 4, 5 (tempo was rough!)

B- Box Step Ups 20"- x5 ea, 3 sets, 2min rest  185, 190, 195

C- Snatch Balance x3, 5 sets; 2min rest  165, 165, 175, 175, 185 Kept light and smooth

D- 10 24" BJ AFAP x5, 30s rest  All 17-18 seconds, regional standard

part 2

3 RFT

3 SC 255

3 MU

30 T2B
10:14, SC easy singles, mups ub except round 3 2/1, TTB hell.  TTB took 2 mins rd 2 and 3 mins rd 3

part 3

EMOM x8

3 CJ 185

6 KBS 2pd
Complete, felt pretty good, did 9 minutes instead of 8.

9/28/12

7min run  did a mile in 7:28

+

100 DU  59 seconds 1 trip

+

5 x 50m sprint, walk back  complete

+

100 DU  59 seconds 1 trip

+

5 x30m uphill sprint, walk back  complete

+

100 DU  55 seconds UB

+

800m run @ 90% x2, 3min rest  3:11, 3:12

+

5min Cooldown on airdyne  50 cals

+ = 2min rest

 

Quads are super tight/sore.  Gonna ice/hot bath in attempts to loosen them up for tomorrows squats.

9/27/12

A- Press- 5, 5, 5, 3, 3; 2min rest  175, 180, 180, 190, 195 (2)

B- Handstand hold x60s x3, 60s rest  Complete unbroken

+

3 rounds:

Front squat x3  300 for all 3 sets

20s AD  17 cals for all 3 sets

3min rest

+

3 rounds

AMRAP strict Pullups  21, 12, 13

20s AD Cals  15 for all 3 sets

3min rest

+

3 rounds

3 SDLHP  195, 205, 225

20s row  112m, 111m, 113m

3min rest

9/26/12

A- HPC off blocks just above knees x2, rest 60s x8  240lbs all sets, no misses

B- HPS off blocks just above knees x2, rest 60s x8  170x4, 175, 180x2, 185 no misses

C- BN Push Jerk, narrow grip x1, 5sets; rest as needed  240, 245, 250, 255, 260 rested 2 mins b/t

D1- CGBP- 50% 5x5, 30s rest  Complete at 155lbs

D2- Plank x30s, 30s rest  Complete

part 2

5 RFT

5 Squat Snatch 155

5 MU
9:58

9/25/12

part 1

A- Clean Grip DL x3, EMOM x8; 110% of clean  Complete 330lbs

B- Snatch Grip DL x2 + Snatch Grip High Pull- 4 sets; rest 2min  215x3, 225

C- Squat- 5, 5, 3, 3, 10, 10; rest 2:30  325, 340 (pr 5), 350, 355 (pr 3), 315 (pr 10), 295

D1- Harop Curls- 5 x5, 60sec  Unbroken

D2- GHD SU- x10 AFAP, 5 sets, 60sec  15-19 seconds all unbroken

part 2

for total time with work:rest- 1:1

50 AD Cals  1:16

40 AD Cals  1:20

30 AD Cals  0:59

20 AD Cals  0:36

10 AD Cals  0:17
Total time: 8:39

9/23/12

Swim 100m x 5 sets rest 90 seconds  2:02.08, 2:21.65, 2:28.64, 2:23.42, 2:22.09
+
5 Rounds for time:
Swim 50m
25 Squast
15 HR push ups
12:55

Rest 3 hours

MAP training, all @ 85% rest 5 minutes between
6 Rounds:
10 Cals A.D.
10 Pull Ups
4:30ish, all unbroken

21-15-9
Deadlift 165
BJ 24" jump up step down
3:20ish, all unbroken except last set of DL 5/4

1 Minute DU  95
1 Minute 6 point burpees  13
1 Minute DU  90
1 Minute 6 point burpees  11
1 Minute DU  88

4 Rounds:
150m Row
15 GHDSU
4:?? 

5 Rounds:
12 WB 20lb ball
7 TTB
4:?? all unbroken

Wasn't planning on training twice today but my buddy brandon was doing this MAP and invited me.  Took everything easy and controlled.  Pec felt fantastic until 3rd set of WB started to feel it a little bit so took it slower.  Did the row/GHDSU as a partner wod, not sure on time.  Overall feel pretty good for doing lots of volume the past week.  Pec is feeling good and I'm excited to see how I do in 2 weeks at FitOber.

9/22/12

Was planning on hitting some pretty brutal workouts today, but during the warm up I felt like poo so after probably an hour or arguing with myself I decided to be smart and listen to my body.  So today i took completely off, took a nap, laid in bed and watched big bang theory and just relaxed.  Inside of both pecs were very sore the last couple days, not a bad pain, just sore (whole body is).  Think it's probably from the 135 pull ups + 150 kbs + 135 power snatch + rowing weds and all the UB TTB on thursday.  Going to hit some swimming and HR push ups tomorrow.  I did about 10 HR pushups in a row during the warmup today and didn't feel a thing so hoping pec is almost 100%.

Also finally got a chance to upload the Row/DU workout from tuesday.  Rows were consistent and only had 1 break in DU.  Got through the last 100 UB which was awesome. 

http://www.youtube.com/watch?v=Qn8PYEvHsE4&feature=plcp 

9/20/12

a.m.

A. Squat Clean 5 TNG reps x 5 sets, rest 90 seconds  185, 205, 225, 235, 245
B. EMOTM 10 minutes 2 EROM HSPU 10 GHDSU  Complete, last 4 sets only 8 GHDSU.
C. Thrusters 8 unbroken 135 x 4 sets rest 1 minute  Complete

p.m.

4 sets:
20 ttb
30 sec a.d. sprint
rest 3 min
ub 25 cals, ub 22 cals, ub 21 cals, 15/5 20 cals

9/19/12

10 min amrap @80%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 Chin ups  2 + 3 KBS
rest 4 min
10 min amrap @85%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 Chin ups  3 even
rest 4 min
10 min amrap @90%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 Chin ups  3 + 25m
Rest 8 min
10 min amrap @80%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders 2 + 6 P.S.
rest 4 min
10 min amrap @85%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders 2 + 11 P.S.
rest 4 min
10 min amrap @90%
Row 350m
15 power snatch 75#
15 push press 75#   2 + 5 P.P.
30 double unders

9/18/12

Part 1:
EMOTM 20 Minutes:
3 Deadlift 345
3 Box Jump 38"
15 Minutes as rx'd then 5 minutes with 2 DL instead of 3.

Part 2:
For time:
1000m row
25 DU
750m row
50 DU
500m Row
75 DU
250m Row
100 DU
12:36

9/6/12

60 Minute Jog at easy pace
6 Miles in 54:00.  Did this on a trail outside my house and reached my house at 54 so called it a day.  Was hot and humid but my pace was right on target, every 2 miles was 18 minutes on the dot.

9/5/12

3 rounds
5 FS 285, 295(pr), 295 (4)  Video of 295:  http://youtu.be/Z0m0rHfq4Qg
2min AD Cals  59, 52, 50
3min rest
+
3 rounds
5 EROM DL  335 all sets on a 35lb rogue bumper plate.  Video:  http://youtu.be/zkOjtMbHBwU
2min row meters  552m all sets (1:48 avg / 500m)
3min rest
+
3 rounds
10 t2b  ub, ub, ub
10 KBS 2pd  ub, ub, ub
10 ring dips  ub, ub, ub (Still pain/stretching feeling here but able to do them)
60s rest

Hot and humid today...todays session SMASHED me.  Felt like i had nothing left after the front squat/airdyne.  Could have gone way heavier on deadlifts but was just so drained I wanted something left for the rows.

9/4/12

part 1
for times: 10min rest b/w sets:
500m sprint, 30s rest, 200m sprint
400m sprint, 30s rest, 200m sprint
200m sprint, 30s rest, 200m sprint
1:43.91 & 37.18
1:13.51 & 36.09
0:30.97 & 34.01

part 2
A- Squat- 85% x5, 3 sets, 90% x3, 2 sets rest 3 minutes 325, 330, 335(pr), 345, 350 (pr?) 
Video of 335:    http://youtu.be/Sg6fwK75AAc 
Video of 350:   http://youtu.be/ktpm54QsWu8
B- Single leg dead lift- build to a tough 3ea leg  200  Video: http://youtu.be/CqRX9V7v8EE
C- Bulgarian split squat @ 2020- 6reps ea, 3 sets rest 3 minutes  165
 
Part 1 Notes:  Ate wayyyy too much dairy yesterday and was definitely feeling it on the sprints this A.M.  Felt heavy/slow the whole time.  Thats what a whole thing of breyers ice cream + a triple cheeseburger and a large cheese fries will do to you.  I'm ok with the times considering how i felt, they were a few seconds off where I should be but not bad for how I was feeling.

9/2/12

10 Rounds for time:
4 GH Raises
8 Box Jumps 24" Regional Standard
16 Airdyne Calories
32 Double Unders
19:33  Video: http://youtu.be/f-XqBxs334Y

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3 Sets:
AMRAP Air Squats 60 seconds
Rest 60 seconds
42, 41, 41

9/1/2012

5 sets:
3 Front Squat  295, 305, 315, 320 (15lb pr), 325(1 pr tie for 1rm)
Airdyne 10-15 seconds for peak RPM  117, 118, 114, 112, 114
Rest 3:30
Video of 320:   http://youtu.be/P6Fb1DK1TwE
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5 x 5 Weighted GH Raises Rest 2 minutes  25, 35, 45, 45, 45
Video of 45lb:  http://youtu.be/8s4GpIxbg3w