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

+

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
+

5 x 5 Weighted GH Raises Rest 2 minutes  25, 35, 45, 45, 45
Video of 45lb:  http://youtu.be/8s4GpIxbg3w