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