12/8

“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Row = 96
Pull Ups = 75
Squat @ 195 = 26
S2O = 24
Total = 221

Weighed in at 191.2 this morning but rounded up.

12/7

AM:
12 Minute airdyne:
30 seconds 90%
30 seconds walk
rest 5 Minutes x 2 sets
192 calories, 186 calories

PM:
Alternating EMOTM 16 Minutes:
1st: 12 GHD Sit Ups
2nd: 4 Back Squat 225
Rest 4 Minutes
8 Rounds @ 85%
8 KBS 88lb
8 Box Jump 30"
8 2" Deficit HSPU
15:13

Doing a single tomorrow and then going back to 5 days a week instead of 6.  Just seems I can't recover from the past couple weeks, even though this was a deload/easy week I still don't feel as good as I should so back to singles tues-thurs, fri completely off, sat/sun doubles.  It was a good experiment at the very least.  

12/6

Row 5:00 @ 2:00/500m
Rest 1 Minute
30 AD calories @ 85% 1:40
Rest 1 Minute
Row 4:00 @ 1:55/500m
Rest 1 Minute
AD 30 calories @ 85% 1:40
Rest 1 Minute
Row 3:00 @ 1:50/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 2:00 @ 2:45/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 1:00 @ 1:40/500m
Rest 1 Minute
30 AD calories @ 85% 1:35

12/5/13

Every 2 minutes for 5 rounds:
250m Row
10 CTB Pull Ups
Unbroken x 3, 7/3 x 2 (Need to relearn how to kip these, lats felt weak)
+
EMOTM 12 Minutes:
4 Unbroken Muscle Ups
10 Air Squats
Complete, only did 3 on last 2 minutes.  Could have pushed 4 but didn't want to redline, kept it steady.
+
10 Minute cool down airdyne
complete  

12/4/13

EMOTM 18 Minutes:
1st: 15 Hand Release Push Ups
2nd: 10 Alternating Pistols
completed unbroken
+
12 Minute Timer:
1200m Row
50 Toes to Bar
AMRAP Double unders in remaining time
358 double unders

11/29

Part 1:
10 sets:
250m Row
Rest 45 seconds
1 minute airdyne
rest 45 seconds
Complete, changed up pace on rower, 1:34-1:42 depending on how i felt, never redlined though.  Airdyne was always around 1200 cals/hour.

Part 2:
Put together new GHD

Part 3:
6 sets:
10 GHD sit ups, alternate with partner each set
2 sets:
20 GHD Sit ups, alternate with partner each set
+
4 sets:
20 Unbroken wallball
10 HR Push Ups while partner completes wallball
Tired today, usually my rest day but decided to work out with Andrew.  He was nice enough to grab the GHD and help put it together and i thought it would be fun to get a partner thing in.  Over all pretty tired but have a big dinner coming up and hopefully a massage which should get me ready for the next 2 days before I take Monday completely off.  

11/28

Part 1:
5 sets:
1000m Row
Rest 4 minutes
Start at 1k PR pace + 0:23/500m decrease by 0:05 per set
Did 3:34.9, 3:30.1 and 3:28.8 and then called it.  The last one was a huge struggle.  Sat down to do the 4th one and got 500m in with a 1:40 pace but was dying so just stopped.  Shouldn't have been so hard but it was my 3rd session in 19 hours and I didn't eat after my 10 PM session last night.  Time for lots of food and a revisit tonight.

Part 2:
A. Hang Clean + Front Squat + Full Clean x 6 sets rest 2 minutes 215, 235, 245, 255, 265, 280
+
"Pilgrim"
3 Rounds for time:
1 Full Snatch @ bodyweight (195)
6 HSPU 8" Deficit
21 Box Jumps  
5:33, failed my 3rd snatch barely and cost me 30+ seconds. 
Video: http://youtu.be/8-mhf5pBgqg 

11/27

Part 1:
A. Airdyne 25 Minutes:
30 seconds hard
30 seconds easy
Right into
5 Minute airdyne @ 70-80% (Cooldown)
493 calories @ 25 minutes, 585 calories @ 30 minutes

Rest 5 Minutes

EMOTM 12 Minutes:
1st: 3 Rope Climbs
2nd: 12 Toes to bar
Rest 1 Minutes
EMOTM 8 Minutes
1st: 2 Rope Climbs (Did 3 on last set)
2nd: 10 toes to bar
Complete, 27 rope climbs and 112 toes to bar in 21 minutes.

Part 2:
A. 7x2 Push Press rest 2:30 (build each set) 215, 235, 245, 255, 265, 275 (1), 280 (1)
280:  http://youtu.be/Tm6oZMzyRjQ
B. For time:
100' FC 70lb one hand 88lb the other
30 KBS 55
15 Bar Muscle Ups
100' FC
20 KBS
10 Bar MUP
100' FC
10 KBS
5 Bar MUP
100' FC
9:51

Was so close to 2 reps on both 275 and 280, maybe an inch from locking out but since I wasn't wearing a belt and i was feeling my back pull i dropped it instead of grinding it out.  Video to come.  Rested 4 hours between parts 1 and 2.

11/26

a) 3x10 back squats (add 10# per set from last week). rest 1:30. 255
    3x15 ring push ups (feet higher than the rings). rest 1:30. ub
b) 4x1 back squats (heavy). rest 2:00.  345, 365, 385, 400
c) 7x1 snatch @ 65, 70, 75, 80, 85, 90, 90%+. rest 1:30 155, 165, 180, 195, 205, 215, stopped.
+
For time:
250m Row
15 KBS 2pd
25 Burpee
15 KBS 2pd
250m Row
4:02

Felt awful today.  Had a bunch of different stuff planned conditioning wise but had zero pop today.  Two weeks ago did 375x5 on backsquat, today doing that for 1 was tough.  Barely put up 400 when I thought i'd be way above it.  Failed my first snatch at 195, hit the rest but they felt super heavy today, stopped at 215 cause I barely got that.  Was going to do squat cleans/burpee box jumps/overhead squats/ctb pull ups/airdyne/wallball for conditioning but literally was drained today.  Sat around for 15 minutes after the squats and snatch thinking about how it was an awful training day and I had nothing left.  So I decided to do something short and sweet.  I know if I was feeling good I could be under 3:45 so when I went over 4:00 I cut that short even though I had planned to repeat x 3 with 10 minute rests.  Heres to hoping tomorrow is a better day!

11/24

AM:
Row 6500m @ easy pace 1:58.6/500m easy

PM:
A. 10:00 to work to a 80ish% snatch single 215, easy.

B. 10:00 to work to a 80ish% clean and jerk single 275 easy

C.  3 Rounds for time

       4 hang squat snatch 155lb

       6 parallette hspu w/ 5" deficit

       9 alternating pistols
5:58

       5:00 rest

D. 3 rounds for time

       3 muscle ups

       5 overhead squats 155/110

       7 hang power cleans 155/110

 3:52

Went 6 days in a row this week, haven't done that in quite some time.  Body was VERY VERY sore this morning.  Hard to get out of bed, didn't even think i'd be able to row.  Scaled the PM workout since I wasn't feeling it, everything I did do felt good though. 

11/23

Part 1:
10 Minute Airdyne:
30 Seconds 90%
30 Seconds easy
Rest 3 Minutes x 3 sets
210, 206, 204 calories

Part 2:
A. 3x10 front squats Light-Moderate, rest 1:00. 205lbs
     3x10 strict supinated ring rows, rest 1:30. Unbroken
B. INTERVAL work
       5 rounds, rest 3:00 between rounds.
       5 deadlifts 345#
       15 pull ups
       3 deadlifts 345#
       9 pull ups
       1 deadlift 345#
       3 pull ups
1:32, 1:33, 1:42, 1:42, 1:49

Part 3:
A. Press Cluster @ 12X2 2.2.2 rest 15 seconds x 3 sets rest 3 minutes 175, 185, 195 (2.2.1)
B. 10 Minute EMOTM 2 TNG Power Clean 2 Push Jerk 60-75% Started at 205, finished at 250
C. 50 Toes to bar for time, every time you break 30 double unders 2:07

Haven't used a belt still in a while, back is tight basically everyday but midline is definitely improving. 

11/22

A. AD 5:00 @ 75% 104 cals
    -1:00 rest-
     row 300m @ 1000m + :20 1:56
    -1:00 rest-
     AD 4:00 @ 80% 89 cals
    -1:00 rest-
     row 300m @ 1000m + :15 1:51
    -1:00 rest-
     AD 3:00 @ 85% 74
    -1:00 rest-
      row 300m @ 1000m + :10 1:46
    -1:00 rest-
      AD 2:00 @ 90%  52 cals
    -1:00 rest-
      row 300m @ 1000m + :05 1:41
    -1:00 rest-
      AD 1:00 @ 95% 31 cals
    -1:00 rest-
      row 300m @ 1000m pace 1:35

11/21

A. 5x2 power clean (drop and go each rep). rest 2:00.  255, 265, 275, 285, 295
B. For time:
     25 wall balls
     25 ghd sit ups
     30' handstand walk
     20 wall balls
     20 Toes to bar
     30' handstand walk
     15 wall balls
     15 Toes to bar
     30' handstand walk
     10 wall balls
     10 Toes to bar
     30' handstand walk
      5 wall balls
      5 Toes to bar
     30' handstand walk
11:40
C. 5 Minutes row @ 1:56
     Rest 2 Minutes
     2:30 Row @ 1:50
Complete

11/20

A. 7x3 strict press (progressive). rest 1:30. Finished at 205 (PR for 3?)
B. EMOTM x 14:00.
        odd- 15 box jumps 24/20
       even- 15 kb swings 70/53
Unbroken, rebounded BJ's all <30s
C. "Duke"
       27 (my age) toes to bar
       11 (month) squat cleans @ bodyweight
       20 (day) shoulder to overhead @ bodyweight
       86 (year) burpees
Done at 192.5lbs, 11:23
D.EMOTM 10 minutes 6 second airdyne sprint  103 cals, peaked at 5200 cals/minute. Let it rollover each time..

11/19

A. 7x1 snatch @ 65%, 70, 75, 80, 85, 90, 90+. rest 1:30.
Just did a ton of snatching, basically did this twice.  First worked up to any ugly 220 then worked up to 230, failed it a few times and then hit a nice power snatch at 230.
B. 1. 3x10 back squat (+10# each set from last week), rest 1:00  235
     2. 3x20 push ups, rest 1:30 unbroken
C. 5:00 amrap
       12 thrusters 95/65
       12 chest to bar pull ups
3 + 15, elbow did not like thrusters, aggrevated it.  CTB kip not where it was.
    --rest 2:00--
     3 rounds
       12 squat snatch 115#
       12 ring dips
6:39
    --rest 3:00--
     5:00 amrap
       10 deadlifts 225/155
       10 AD cals
4 Rounds even

11/17

AM:
45 Minute easy airdyne
every 4:30 get off and complete:
5 Front Squat 185
10 Sit Ups
30 Second FLR on Rings
Complete, totalled 504 calories

PM:
A. Snatch 1.1.1 x 4 sets rest 2 minutes 185, 195, 205, 215(1.1.X)
B. Clean and Jerk 1.1.1 x 4 sets rest 2 minutes 255, 265, 275, 285
+
4 Minute amrap:
4 Muscle Ups
6 strict HSPU
8 Burpees
3 Rounds
rest 3 minutes
6 minute amrap
4 Hang Power Snatch 135
8 Toes to bar
12 row calories
3 + 17
rest 3 minutes
6 Minute amrap:
6 KBS 88lb
8 DB Push Press 55lb/hand
12 Calories airdyne
3 + 14

11/16

AM:
Row 1k @ Z2  3:29.9
+
Row 500m @ 1:37
walk rest 3 minuets
x 4 sets 1:36.9, 1:36.5, 1:37.2, 1:37.6
+
Row 1k Cooldown/easy 3:44.8

PM:
A1. 3-5 Back Squat @ 375 x 3 sets rest 1:30 5 @ 370, 5 @ 375, 3 @ 375
A2. 10 Ring Rows x 3 sets rest 3 minutes Unbroken
+
4 Rounds for time:
50 Double Unders
15 Burpees
200m Row
9:03

Pm2:
5 sets:
30 Lateral hops over bar
20 Hand Release Push Ups
10 Deadlift 275
Rest 3 minutes
67, 65, 63, 61, 62 seconds

11/14

AM:
20 Minute airdyne:
30 Seconds 85%
30 Seconds 50%
380 calories

PM:
A. EMOTM shoulder to overhead complex (x10 total minutes)
        1 strict press + 2 push press + 3 push jerk @ 70% of last week's heaviest set 160lbs
B. EMOTM work (x20 total minutes- x10 each exercise)
        odd- 15 box jumps 24/20
       even- 6 deficit (7"/5") handstand push ups
All unbroken, bj rebounding and done <30 seconds
C. conditioning
       3 rounds
           7 muscle ups
          21 wall balls 
4:40 muscle ups were ub x 2 sets then 4/3 

11/13

A. EMOTM Power Snatch Ladder 3 TNG unbroken reps start at 95 and add 10lbs/minute 205
B1. 3x10 Back Squat rest 1:30 225
B2. 3x14 CTB Pull Ups rest 1:00 Unbroken
C. Conditioning
5 Amrap:
5 Power Clean 155
10 Toes to Bar
5 + 5
Rest 2:00
5 Amrap:
5 Overhead Squat 155
1 Muscle Up into 10 Ring Dips
4 
Rest 2:00
5 Thrusters 55lb DB/Hand
10 Cal Airdyne
4 + 5

11/12

Was supposed to do a lot of snatch/barbell MM work but CP system is fatigued and I am still super sore from the weekend so did an aerobic tester.

For time 30-25-20-15-10-5
Airdyne Cals
Burpees
10:06

I have been trying to just 'listen to my body' for the past few weeks.  I have a lot of micro/nagging injuries and don't really want to take any extended time off.  Also work 12-15 hour days with commuting depending if I train my 1 on 1 client in the mornings (at 5 AM).  So lack of sleep/rest with the heavy work load has been stressful.  Not to mention business at the gym is down which is also stressful, but I only want people that want to be there and as long as I have a few good clients I am trying to stay a happy camper.  Pleased that I'm seeing results with everything going on!

11/5 - 11/11

Tuesday:
A. Every 30 seconds 1 Power Snatch for 12 Minutes, increase weight each 3 minutes.
185, 190, 195, 200, then hit one at 205 and 215
B. 1. 3x7 back squats . rest 2:00. 355 for 2 sets of 7 then 1 set of 5
     2. 3x14 chest to bar pull ups. rest 2:00  unbroken
C. 1. 12-9-6
         hang power snatch 115#
         lateral burpee over the bar
3:00
       --4:00 rest--
     2. 12-9-6
         clean and jerk 115#
         ring dips (On high rings, muscle up into them)
2:47
       --4:00 rest--
     3. 12-9-6
         overhead squats 115#
         hand release push ups
2:11

Wednesday:
A. 3 rounds, not for time
       200m row
       10 handstand push ups (5 strict, 5 kipping)
complete
B. shoulder to overhead complex (5x1), rest 1:30.
       1 strict press + 2 push press + 3 push jerk
205, 210, 215, 220, 227.5 (PR Press)
C. EMOTM x 20 total sets (10 each)
       odd- 7 thrusters 55lb db/hand
      even- 10 toes to bar
Complete unbroken
D. 4 rounds
       6 muscle ups
      30 walking lunges
      30 double unders
7:04

Thursday:
A. E2MOTM x 10 sets (20 total minutes)
        125m row
        3 TNG Cleans @ 225
Complete 
B. 10 Minute AMRAP:
20 Calorie Airdyne
200m Row
5 Rounds even
C1. 18 Unbroken KBS 88lb rest 10 seconds
C2. 9 Unbroken Strict HSPU rest 2 minutes x 3 sets
Complete   

Saturday:
AM:
 40 Minute easy airdyne, Every 4 minutes 8 Ring Push Ups into 20 seconds FLR 

PM:
A. 1. Back squats (3x7) rest 2:00. 365 for 2 sets of 7, 1 set of 5
     2. wall walks (3x4), nose to wall, rest 2:00 easy
B. wall ball ladder
     1. 50 wall balls, rest 1:00
     2. 40 wall balls, rest :50
     3. 30 wall balls, rest :40
     2. 20 wall balls, rest :30
     5. 10 wall balls
Complete
C. "HANK"
     9 (turns 9 today) rounds:
         11 (month) pull ups
          8 (day) burpees
          4 (year of birth) deadlifts @ 305
12:47

Sunday:
AM:
500m Row @ 1:38
3:00 rest
500m Row @ 1:40
2:30 Rest
500m Row @ 1:42
2:00
x 3 total sets (9 rows)
Complete

PM:

A. snatch cluster (5 sets), rest 1:30

        snatch 1.1.1 (rest :20 between reps)

185, 195, 205, 210, 215(1,F,F)

B. clean and jerk clusters (5 sets), rest 1:30

        clean 1.1.1 (rest :20-30 between reps) + jerk (after 3rd rep only)

265, 275, 290, 300 (2 cleans + 1 jerk ties lifetime PR for 1RM power clean)

C. for time:

       5 hang power cleans 225#/155#

      10 deficit (5") parallette handstand push ups

      15 alternating kb snatch 70#/53#

      20 alternating weighted pistols 53#/35#

      25 calorie AD

5:39

    ---REST 6:00---

    for time:

      10 hang power cleans 205#/135#

      15 deficit (5") handstand push ups

      20 alternating db snatch 70#/50#

      25 goblet squats 70#/53#

      30 calorie AD

8:17

    ---REST 9:00---

    for time:

      15 hang power cleans 135#/105#

      20 strict handstand push ups (Regional standards)

      25 alternating kb snatch 53#/35#

      30 back squats 135#/95#

      35 calorie AD

Don't remember

 

 

10/29 - 11/3

Tweaked my knee doing the squat/box jump intervals the week before this so decided on taking it easy on squats.  Was also feeling very tired tuesday so kind of went off on what I was supposed to do this week (sorry garry!).  Hopefully back on track this week.

Tuesday:
10 Minute AMRAP @ 85%:
10 calorie Airdyne
3 Wall Walks
20 Double Unders
8 + 7

Rest 5 Minutes

10 Minute AMRAP @ 85%
5 SA KB Thrustr 55/35 right
5 SA KB Thrustr 55/35 left
5 CTB Pull Ups
10 Sit Ups
9 even

Wednesday:
Alternating EMOTM 20 Minutes:
1st: 5 TNG Power Snatch 160lbs
2nd: 1 muscle up into 1 dip x 3 reps
Right into Alternating EMOTM 20 Minutes:
1st: 25 second FLR on rings
2nd: 6 HSPU Strict
Right into Alternating Every 30 seconds for 4 minutes (8 sets)
1st: 8 Toes to Bar
2nd: 8 KBS 55lb

Thursday:
A. Jerk 3x3 265, 275, 295 (1, felt my knee tweak again so shut it down)
+
EMOTM 12 Minutes:
14 Burpees to 6" Target
Complete, tough/
+
For time:
500m row, 10 overhead squats 145, 15 ghd sit ups
400m row,  8 overhead squats 145#/105#,  12 ghd sit ups
300m row,  6 overhead squats 145#/105#,  9 ghd sit ups
200m row,  4 overhead squats 145#/105#,  6 ghd sit up
100m row,  2 overhead squats 145#/105#,   3 ghd sit ups    
12:32, knee felt ok strangely...kept cracking but no sharp pain like on the last jerk. 

Saturday:
20 Minutes airdyne
30s 90-95%
30s walk
380 calories 
Right into 10 minute airdyne
30s 75%
30s walk
Finished the 30 minutes at 515 calories, took minute '21' off and just walked so only did 9 minutes easyish as a cool down.
+
OCTD wod 3
6 rds
Rest 2 minutes
2 Minute row for meters
530m
Rest 2 Minutes
21-15-9
Jump Squats
Alternating KB Snatch 55
HSPU
8:28
Rest 2 Minutes
2 Minute row for meters
560m
+
EMOTM 20 Minutes
1st: 8 TNG Deadlift 265lb
2nd: 8 GHD Situps first 10 minutes 8 Toes to bar 2nd 10 minutes
(Broke my GHD somehow...)

Sunday:
5 sets:
500m Row @ 1:38
Rest 2 Minutes
250m Row @ 1:35
Rest 2 Minutes
+
A1. Press 1.1.1 rest 15 seconds rest 2 Minutes x 3 sets 205, 210, 212.5
A2. AMRAP Weighted CTB Pull Ups 55lb x 3 sets 6, 6, 7
B. EMOTM Alternating 12 minutes
1st: 5 TNG Power Clean 205
2nd: 10 calorie airdyne 7 pull ups

Last weekend

Saturday:

AM:
OCTD Wod 1:
14 minute amrap:
10 HR Burpee
15 HR Deadlift 165
20 WB
5 + 4 Deadlifts

Rest 45 Minutes

5 Rounds for time:
5 Box Jumps 40ish"
10 KB Snatch Right 55lb
10 KB Snatch Left 55lb
30 Double Unders
9:32

PM:
3 Rounds for time:
350m Row
10 C&J 185
8:16

Sunday:

AM:
45 Minute easy Airdyne, get off every 3 minutes and perform
6 Ring Push Ups
8 GHD Sit Ups
10 Delt Raises with 15lb Plates

PM:
EMOTM Alternating 20 Minutes:
1st: 2 Back Squat 360lbs in flats/no belt
2nd: 8 Strict Pull Ups
Complete, first 4 rounds did 9 strict pull ups, everything unbroken
+
3 Sets:
3 Push Press - Heavy
rest 10 seconds
10 HSPU - Strict
rest 10 seconds
5 second airdyne sprint for max output
Rest 3 Minutes
245, 255, 275(1 but 16 HSPU) No belt 
+
3 Rounds for time:
10 KBS 88#
10 Toes to bar
2:29 all unbroken but last set of ttb 6/4

9/30-10/6

Training as much as I can these days.  After doing fitober and not catching up on my sleep from the previous week I was exhausted so I took some time off.  I did have some Pr's I'd like to note though.

1RM Jerk: 320lbs

1RM Power Snatch: 220lbs

Airdyne to hell: 7:39 when I finished 10 calories, 7:52 including the 13 second 1:1 rest from the 10 seconds.  This is almost a 60 second PR.

9/21/13

5 sets @ 90%:
400m Row
10 Box Jumps 40"
Row Paces:
Total Times:

PM:
A1. CGBP 3 reps x 3 sets rest 2 minutes  265, 265, 275
A2. Weighted pronated pull up strict 4 reps x 3 sets rest 2 minutes  88lb for all
A3. Deadlift 3 reps x 3 sets rest 2 minutes 415 for all
+
EMOTM 8 Minutes
3 Unbroken wall walks complete/unbroken

9/20/13

AM:
20 Minute row:
30s on
30s off
Complete, did not go well, feeling tired in general.

Pm:
8 Minute EMOTM:
8 Single leg burpee box jumps 20"
Complete, tougher than i thought to do 1 legged box jumps.
+
3 Sets:
5 Power Clean TNG 185
10 185lb front rack lunges
15 HSPU
Rest 5 Minutes
1:24, 1:17, 1:16 all unbroken.

9/18/13

For Quality:
10 Power Snatch 185
50 TGU 55lb
10 Power Snatch 185
20 Minutes on the dot

9/17/13

AM
Airdyne
10 sets:
60 sec 90% aerobic
30 sec walk rest
10 sets:
30 sec 90% aerobic
30 sec walk rest

PM
A- squat- x3, 4 sets, 3min rest  345, 365, 380, 390 (PR for 3) All sets "raw" no belt.
390:  http://youtu.be/qibz69VDbmg

B- box squat 55-60% x3 EMOM x6 225lbs 

C- Russian barbell stepups x5 ea, 3 sets, 2min rest 115lbs

D- for quality (keep core right on DU)

50 t2b

100 DU 

50 ghd sit-ups

100 DU

9:14

9/16/13

AM:
Airdyne
20x
30s 90%
30s 50%
10x
10s 90%
50s 50%
400 cals

PM:
For time:
200m Row
20 Power Clean 155
20 Burpees
200m Row
3:35, rower shut off for 2nd row, cost me about 10 seconds
Rest 10 Minutes
For time:
15 KBS 2pd
15 Power Clean 155
15 KBS 2pd
1:41

9/14/13

A- BS- x2 light/mod AFAP EMOM x10  320lbs, easy

vid: http://youtu.be/xRqFox1l92I

B- good am x5, 3 sets, 2min 185, 195, 205

185: https://www.youtube.com/watch?v=6plOXBcsudI

205: https://www.youtube.com/watch?v=ZU7kVExw3yk

C- tricep skull crushers, ez x8, 3 sets, 2min 80

+

Heart of America Teaser Wod

2 Minute timer complete:

10 Snatches 165lbs

amrap double unders in remaining time

Score: 151 Double Unders

vid: https://www.youtube.com/watch?v=nJ8KQfYWhvg

+

3 rounds, 10min rest

20 c2b pull-ups

40 wall balls

600m row

4:20, 4:30, 4:16

9/13/13

30 Rounds:
30 Lunges
20 Air Squats
10 HSPU
*60 Minute Cap for quality
25 Rounds + 14 lunges (Did the first 4 rounds as 45lb overhead lunges then went to bodyweight lunges as rx'd)
Video of final 2 minutes: https://www.youtube.com/watch?v=8cyX6xVagf0

9/11/13

5 rounds

1min AD  147 calories total

1min kbs  24-26 per set

1min FLR

1min DU  68-76 per set

1min sit-ups   24-27 per set

9/10/13

am

30min AD z1

528 calories

pm

A- squat- 33x1- 3-5 x5, 2min  315 for 4, 5, 3, 3, 3

B- 5 rounds, 3min rest

8 S2O 155lb

8 squat 155lb

100m row

68, 68, 64, 64, 57 seconds

9/9/13

am

25min run fasted 

12 sets:

30 sec airdyne

30 sec rest

30 sec double unders

30 sec rest

211 cals (215 last time i did 15 sets) and about 50 DU a set

pm

A- DL x3 q 20s x15, moderate  275, complete

B- HPC- build to a tough single  285 pr?

C- alt EMOM x 10 rounds

1- 5 ghd raises, weighted

2- 5 wall trap 3

3- 3 MU

complete

9/7/13

part 1-

30 min AD (running clock)

get off every 3min and do 10 hr push-ups and 20 lunges
415 calories

part 2

6 RFT

5 man makers (35lb dbs)

5 MU 

9:06

part 3

for time:

10 man makers

15 bar MU

20 OHS 135lbs

25 KBS 2.5pd (88#)
7:07, did bar mups in singles cause I haven't done them in 6-8 months...anytime i tried to string them together my hands would start to rip.  Took the longest out of everything by far.

9/6/13

10 Rounds for time:
500m Row
10 KBS 88#
26:50

9/4/13

am

Airdyne to hell

88, 74, 56, 34, 12 seconds.  4 second PR from about a year ago.  Happy with how awful i felt, didn't warm up just went right into it.

pm

A- Clean- 3/ 2/ 1, 3min 255, 270, 275, 285F

B- PJ x1/ SJ x1 EMOM x10, 80% effort

B. 1 SCT EMOTM start at 135 add 10lbs each minute Made 255 and stopped there.  Did EMOTM up until 245 and then for 255 (those were both every other minute so an extra minute of rest)

C. EMOTM 10 Minutes:

1st weighted pull-up 55lb x3 ub strictj/pronated

2nd  weighted ring dip 55lb x3, ub

9/3/13

AM:
25 Minute fasted run  Skipped..would have only had 5.5 hours of sleep, this let me get an extra 40 minutes.

PM:
For time:
1000m Row
30 HSPU
Rest 10 Minutes x 2 
5:26, 5:56 (1st row 3:23.2, 2nd row 3:41.3)
+
50 Strict Toes to Bar for Form  Complete at leisure while coaching

9/2/13

AM:

EMOM x10min

10 single leg burpees (5ea) Complete as rx'd, 25ish secs per set

+ Rest 10 minutes

10min KBS 2pd, sets of 10 only  16 sets + 4 into 17

+ Rest 10 minutes

10min AD Cals 90%  194 calories

PM:

Row 500m @ 90-95% rest 3 minutes x 5 sets  1:39.0, 1:37.2, 1:36.2, 1:36.7, 1:36.3

+

EMOTM 10 minutes

1st: 6 Strict Chest to Bar Pull Ups  UB Pronated

2nd: 6 Strict Press 135lbs UB

8/31/13

AM:
20 Minute Airdyne
15s 95%
1:45s 55%
10 Minute Airdyne
10s 95%
1:50 55%
469 cals total after 30 mins

PM:
30 Muscle ups for time
3:44 (25 sec pr)
Rest 6 Minutes
500m Row @85%
1:38.8
Rest 3 Minutes
500m Row @85%
1:38.5

8/30/13

Friday night lights

For time:
50 DU
40 Over the stick (on top of 24" boxes) Burpees
30 Pull ups
20 Snatches (135)
10 Wall climb

http://www.youtube.com/watch?v=3d25KlHRh8I
Me: 8:04  
Luke Ahlfield: 9:04
Andrew Benton: 11-12, don't remember exact time bud, sorry!

8/28/13

A1- cgbp- 31x0- x3, 7 sets, 2min  245x5, 255x2

A2- weighted pull-ups- 21x0- x3, 7 sets, 2min rest  72, 107x2, 127x2, 127(2 reps)x1

B- squat- moderate x3 AFAP EMOM x10  315lb

8/27/13

part 1

20min run fasted

every 2min, stop and perform 15 squats

Complete

part 2

3 sets- 10min rest

3 RFT

5 PC 205lbs

10 burpees

2:21, 2:19, 2:23

8/26/13

am

30 min AD ez, fasted

get off every 5min, do 30 sit-ups
Complete, 355 cals if memory serves me correctly

pm

A. Build to a heavy 1 rep power snatch, do one rep every 90s. 135(2), 155 (2), 175, 185, 195, 205, 215 (pr tie, stopped here, think i might have more but didn't want to push elbow)

B. 15 x200m row on 2min, perform 7 DL 225 during 'rest'  Complete, avg pace on row 1:38-1:42

8/23/13

part 1

30min

30s AD  251

30s rest

30s push-ups  26-20 each set, 330 total

30s rest

part 2

A- DL 315 x3 q 20s x15 sets, elevate toes on 25lb plates, push through heels Complete, tough

B- PC- 1, EMOM x10  265lbs

C- front squat into push jerk- x3, 5 sets, 2min rest 135, 185, 205, 205 (2) stopped there.

8/21/13

AM:

AD-

30 Cals for time, 4min rest x6

33, 34, 34, 37, 39, 44 seconds.  Way worse than it should have been, 5 hours of sleep and no warm up.

PM:

30 manmakers for time @ 35lb dbs
Unbroken in 5:09, 20 second PR even with how cruddy I felt today.  Realized today was day 7 in a row..glad for a rest day manana :)

8/20/13

A1- chin ups AMRAP, 7 sets, 60s  42 (b-fly), 25 (b-fly), 20x3, 16, 23 all covp besides 1st 2 sets.

A2- pendlay row, 41x1 3-4 reps @ 135, 7 sets, 2min rest 4 reps each set

+

In 3 sets build to a tough 3 rep Push Press  135, 185, 235

8/19/13

am

30 min AD ez, fasted

510, z2ish effort this morning.  Was stiff

pm

12 x300m row, 3min rest, 5 min rest between sets 6/7 goal, sub 56
54.3, 54.5, 54.5, 54.3, 54.5, 54.7, 54.9, 55.7, 54.8, 54.9, 55.5, 54.9  Painful.

8/18/13

6 Rounds:
20 sec airdyne
Rest 2:40
22, 22, 23, 22, 22, 21

8/17/13

Part 1:
25 Minute airdyne z1 fasted
420 calories, felt amazing

Part 2:
For time:
30 Squat Clean 225 
5:50
5 @ 0:33
10 @ 1:21
15 @ 2:16
29 @ 3:18
25 @ 4:23
29 @ 5:26 (pr)
30 @ 5:50

Went to a club last night, spent 2 hours outside in the smoking section and my lungs were freaking killing me during part 2, holy moly.  Never again.  Did this is March and did 29 @ 5:40 (miscounted so didn't do the 30th rep).  Definitely think on a good day i'd be between 5-5:30.  For the first time olympic lifting/front squatting in 12 weeks its hard not to feel good about this.

8/16/13

Am:
20 Sets:
30 Second Airdyne  327 Calories
30 Second Rest
30 Second Double Unders  1036, max: 60 min: 32 (shoe came untied) then lowest 46.
30 Second Rest


Pm:

A- good mornings x5, 5 sets, 3min rest  135

B- DL  315 325 x2 q 20s x15 sets, elevate toes on 25lb plates, push through heels... this is for poster chain stretch and speed...  Complete, not bad.
C- Build up to tough power clean  225, 245, 265, 280  First time doing cleans since injury

D- 5 rounds, 2 min rest

banded pull throughs x10

burpee broad jumps x5

50m sprint  All around 50 seconds

8/14/13

5 RFT

10 wall walks

10 BS 315lbs

17:52
https://www.youtube.com/watch?v=vtW_ErOhSbg 

+

100 ghd sit-ups, @2020  Complete at leisure.

8/13/13

Am:
20 Minute Run
Complete

PM:

A1- pull-ups, scap retract x5-8 reps, 10 sets, 60s  8x5, 7x2, 6x3

A2- db row x8 reps each, 10 sets, 90s rest Complete w/72lb kb

8/12/13

Am:
30 Min Airdyne
506 cals

Pm:
12 x300m row, 3min rest, 5 min bw sets 6/7, goal <60s per interval. 
56.5, 56.3, 56.2, 56.3, 56.6, 56.2, 56.2, 56.3, 56.4, 56.2, 56.4, 55.0 
These were relatively easy, full recovered each round for the most part. 

8/10/13

Am:
Airdyne 20 Minutes:
30 seconds 95% Pace Aerobic
30 seconds walk
312 calories

Pm:

20min

1 rope climb

3 wall walks

5 kbs 2.5pd

7 squat 255lbs
7 + 1, had 4 rounds at 10:00 and slowed way down.  Everything unbroken till last 2 sets of squats.

8/9/13

Am:
35 minutes:
20 Seconds 85%
40 Seconds 50%
472 cals

Pm:
A. Every 20 seconds for 10 minutes 2 Deadlift @ 325lb  Complete, hard, no belt
B. Banded Pull Throughs 20x5 sets rest 1 minutes  Complete
C. For time:
    10 sets of 5 unbroken strict pull ups  3:30
    Rest 90 seconds
    10 sets of 5 unbroken strict ring dips 3:13
 

8/7/13

A. Back Squat x2, 60% (255lbs), every 45s x12 sets Complete
Rest 5 Minutes
B. 1 Front Squat every 30 seconds @ 255lbs x 5 sets  Complete..felt heavy?
Rest 10 minutes
C. 3 Rounds for time:
     25 KBS 2pd
     25 Burpees
     6:31, wanted sub 6:30 but happy with this time.  Mo on OPT got 6:40ish
      http://youtu.be/l3hc3Vt8v-0

8/6/13

AM:
20 Minute fasted run ez
Complete

PM:

A1- Weight pronated strict pull ups @ 55lbs 4 reps, 10 sets, 60s complete

A2- db row x8reps each @ 55lbs, 10 sets, 1min rest complete

B- accumulate 1min L hang took 2 mins

8/5/13

AM:
30 Minute easy airdyne
475 cals (430 w/ 2mins left and went into z2 mode)

PM:
20 Minute AMRAP:
10 Ring Dips
10 GHD Sit Ups
20 WallBall 20
10 + 2

8/3/13

AM:
EMOTM 10 Minutes 2 squats 365lbs
Complete for 4 minutes then 1 squat for 6 minutes
+
5 Minute AMSAP wall sit
3:20 then 30 min break then 1:10 so a total of 4:30

PM:

5 rounds: 5min rest

5 strict c2b pullups

10 wall balls

25 AD cals

   

8/3/13

AM:
52 minute airdyne (every 4 minutes perform 50 DU)
600 cals and 650 DU completed at 53:00

PM:
Every 20s for 10 minutes 2 DL @ 305# Complete
+
5 sets
20 Banded Pull throughs
Rest 1 Minute Complete

Low energy recently so backing it off a bit on training and trying to let my body recover a bit, especially with the new job starting monday. 

7/31/13

A.M.
2 Min Z1 airdyne warm up  35
+
20 sets:
30 seconds airdyne aerobic 80 rpms the whole time
30 seconds walk rest
287 cals
+
2 Min Z1 airdyne cool down  28

P.M.
A. Back Squat 10-10-10 rest 1 minute  Used 345 went 10, 9, 6, 5 so got all 30 reps but in 4 sets.  Rested 1 minute between each set
B. 50 Strict toes to bar  Took my time but finished in 6:20
C. 3 sets:
     10 Deadlift 185
     10 Burpees
     100m Row
     Rest 3 Minutes  All sets 66 seconds

7/30/13

Part 1:
3 Mile Run Fasted/easy
25:00, a little slower than last week so stopped here instead of doing 4 miles.  calves were hurting a bit.

Part 2:
A1. Strict Press 3-5 @ 160lbs rest 60 seconds x 10 sets  5x2, 4x6, 3x2
A2. Ring Push Ups 10 rest 60 seconds x 10 sets  Complete, unbroken

Part 3:

A1- ring row x10, 60s, 10sets  Unbroken

A2- pendlay row x5, 10 sets, 60s  Complete @ 185lbs

7/29/13

for time:

1200m row  3:56.5, 1:38.5/500m (3:12.7 1k which is 0.2 sec off pr from 4/29)

+

for time:

flight simulator  6:12 PR (tripped on last DU, cost me 5 sec)
vid:  http://youtu.be/errHU_ZO9qU
+
for time:
100 kbs 2pd   4:40 PR
vid: https://www.youtube.com/watch?v=hVmqpfgWJyk&feature=c4-overview&list=UU0GoYTGFWNYyUxWa62eGk3w

7/27/13

Part 1:
A. Every 90 seconds x 5 sets 1 HBBS 400lb  Complete
Rest 5 Minutes
EMOTM 10 Minutes 2 HBBS 350lbs  Complete
Rest 5 Minutes
EMOTM 10 Minutes 3 HBBS 335lbs  Complete (took minute 8 off)
B1. Ring push ups 15 x 5 sets rest 60s  Unbroken
B2. Strict COVP Pull Ups 12 x 5 sets rest 60s  Unbroken x 3, 10x2

Part 2:
10 Rounds for time:
200m Run
12 KBS 55 
13:31 

7/26/13

Part 1:

60min AD Z1/Z2  946 calories
It's never my breathing, just the uncomfortableness in my legs.  Today specifically my right hip flexor was very tight.

part 2:

A- EMOTM 10 minutes 3 strict press 155 20 Double unders Complete
B- box squat 55-60% x2 EMOM x10  Complete @ 235

C- weighted ghd raises 5x5 25x3, 35x2

D- banded pull throughs- 5 sets, 20 dynamic reps  complete

7/24/13

Part 1:
A. Back Squat 15, 10, 5, rest 60s  325, stuck to rest periods, tough
B. 20 Unbroken Lunges rest 3 minutes  135, 155, 175
C. 1 Min FLR on rings rest 1 minute x 5 complete


Part 2:
3 sets:
10 Deadlift 185
10 burpees
60s airdyne
Rest 5 minutes
2 Sets:
30s airdyne
rest 2:30  33, 29 cals
Right into
3 sets:
15s airdyne
rest 2:45  18, 18, 19 cals

Back was super sore from yesterday, deadlifts felt awful warming up (on my lats not low back) so modified to something somewhat resembling the stimulus.

7/23/13

Part 1:
3 Mile Z1 Run
24:47

Part 2:
5x500m Row @ 1:39 pace rest 3 minutes
Complete, fastest 1:37.5, slowest 1:38.8

Part 3:
Emotm 10 Minutes - 5 strict pull ups
+

A1- ring row x10, 60s, 10sets

A2- pendlay row x5 @ 175lb, 10 sets, 60s
A3- ring push up x 7, 10 sets, 60s
Complete

7/22/13

Part 1:

tabata squat 95lbs  89 reps

4 min rest

tabata sit-ups  124 reps

4 min rest

tabata AD   86 cals

4 min rest

tabata DL 185lb  60 reps

4 min rest

tabata row  929m total

Part 2:

A. Press 10, 5, 3 Rest 3 Minutes  115, 135, 155

+

4 sets:

20 DU AFAP

Rest 3 Breaths

12 KBS 2pd

Rest 3 Breaths

15 GHD sit ups

3 min rest Complete

7/20/13

A. EMOTM 12 Minutes 1 HBBS 385lbs  Complete, no misses
B. 5x15 GHD Sit ups  Complete

Hamstrings and low back are torched today...assuming from the pull throughs since it was my first time doing those.  Skipped part 2 due to this.

7/19/13

Part 1

45min AD Z1

690 calories

part 2

A- box squat- build to a tough triple- use WIDE stance and sit back- use glutes/hams...  345lbs

B- spend 30min working on hip mobility- camel walk, alligator walk, Spider-Man walk, crab walk, horse walk... etc... Ido portal has a gd demo on YouTube where he demos these...

C- banded pull throughs- 5 sets, 20 dynamic reps  Complete with green band

7/17/13

AM:
15 sets:
30 seconds airdyne 85%
30 seconds rest
30 seconds double unders
30 seconds rest

877 double unders and around 215 cals on airdyne i believe.

PM:
A. Back Squat 10, 5, 5, 5 rest 60 seconds 345 whole way through, 60s rests are hard.
B. 5x20 GHD Sit Ups  Complete
C. 4x8 GH raises Complete

7/16/13

Part 1:
Row:
30s 90%
30s 50%
complete

Part 2:
6 minute amrap:
10 deadlift 135
10 burpees
6 + 4
+ 2 minute rest
6 minute amrap:
10 box jump 24
10 burpees
5 + 2
+ 2 minute rest
6 minute amrap:
10 ring rows
10 burpees
 5 + 11

7/10/13

AM:
30 Min walk/jog  Mixture of walking a lap, running a lap, took it nice and easy, was on a long fast and starting to get sick.

PM:
A. 20-10-10 Back Squat 2:30 rest  335 (10lb pr), 315, 315
B. 100 GHD sit Ups  complete, easy pace
C. 25 GH Raises  complete easy pace

7/9/13

AM:
15 rounds every 90 seconds:
30 second airdyne
7 bounding box jumps 24"
293 total calories (201 at 10 rounds)


PM:
5 Sets:
1:45 FLR
1 Minute Rest Complete/UB
+
10 Minute AMRAP:
20 Lunges
15 KBS 55
8 + 5
+
5 Minute AMRAP
20 Squats
15 Deadlift 135
3 + 20

7/6/13

AM:
1 Back Squat 365lbs EMOTM 15 Minutes
Complete, no misses


PM:
10 Sets every 90 seconds:
30s Row
12 Air Squats 
162m x 8 sets, 161m x 2 sets 

7/5/13

AM:
60 Minute airdyne z1/z2
916 calories

PM:
10 Rounds for time:
20 Box Step Ups 24"
10 Burpees (no clap but jump still)
13:06  

7/3/13

part 1

run:

5 x400m 85%, 3min rest

1:14, 1:20, 1:21, 1:23, 1:23 (went too hard on the 1st one so backed off a bit)

part 2

A- BS- 20/ 10/ 10, 3 min rest after 20, 2 min rest after 10.  325(pr), 305, 305 (felt like poo)

B- 100 ghd sit-ups In sets of 10 at my leisure while coaching.

7/2/13

Part 1:
Row 8 rounds:
0:35 95% 1:24-1:31 pace
2:15 55% All over the place lol
5816m, 2:03.8/500 avg

Part 2:
EMOTM 25 Minutes:
10 KBS 55lb
3 Ring Rows
Complete, easy

Part 3:
20 Minute amrap:
200m Run
20 Box step ups
200m Run
20 lunges   
5 + 200 + 8 @ 85% pace 

Saturday + Monday

Saturday:
AM:
2 Back Squat 335lb EMOTM x 30 minutes
Complete, no misses

PM:
10 Sets every 90 seconds
30 sec row  155-163m each set
10 Goblet Squat 55lb complete


Monday:
 AM:
15 sets every 90 seconds
30 second airdyne (>20 cal pace)
4 Back Squat 225
192 calories after 10 sets, 272 after 15.  So 18.2 calorie avg on airdyne.  All squats unbroken.  These sessions are hell.

PM:
Core/Plank on Rings/GH raises

Back in the swing of things

Saturday:
EMOTM 20 Minutes 3 Back Squat 325lbs
Complete, only 2 on minutes 17 and 19.

Monday:
Every 90 seconds for 10 sets:
30 second airdyne
4 back squat 225
Complete, 21x2 then the rest of the cals were 19/18.

Tues June 25

part 1

row

5 rounds

:45 95%

3:15 55%

x 2 sets, 10min bw sets

1st set: 1:59.6/500m avg, 2nd 2:00.8/500m avg.

part 2

20min AMRAP

10 DL 155

10 kbs 1.5pd

10 BJ 24"

11 + 5

Wed June 26

part 1

run:

4 sets:

3min 90%

2min 50%

Complete

part 2

A- BS x3 EMOM x10, speed squats, use  box below parallel 255lbs Complete

B- 100m lunge 135lb  6:03

5/28/13

A. Build to a tough-ish 3 rep OHS from floor  245
B. Alternating EMOTM 10 minutes:
1st: 3 KB snatch/arm 70lb kb
2nd: 6 box jump 30"
unbroken/easy
C. 10 Min airdyne:
30 seconds 85%
30 seconds 50%
166 cals

5/24/13

AM:

A- build to a heavy squat clean  285, off today

+

alt emom x 10 rounds

1- 4 sc 225

2- 2 rope climbs

complete/unbroken

 

PM

3 Rounds for time

25 wall balls 30lb

20 pistols

5:45

5/25/13

AM:

for time:

100 DU

30 wallball 30lb

100 DU

30 Thrusters 75lb

100 DU

30 pistols

100 DU

30 C2B pu

100 DU

30 KB snatch 70lb (alternating from ground)

19:30

PM:

row 30s 95% x8, 2min rest
172, 170, 172, 174, 173, 174, 173, 174 meters

5/22/13

AM

A- OHS- x3 from ground, 5 sets; 2min rest  185, 215, 235, 255X, 255 (depth is close..)

B- Pronated weighted pullups- 3 x3, 2min rest  88, 103, 113

+

alt emom x 5 sets

1- 315lb DL x8

2- HSPU x10

Complete, unbroken.  Lat is still hurting a ton when deadlifting.
+
13 Minute EMOTM:
4 Bounding Box Jumps 30"
Complete, still need to work on bounding.  

PM

3 RFT

500m row

10 front rack lunges 185lb

5 s2o 185lb
10:33 bar taken from ground.

5/21/13

12min AMRAP

10 thrusters 75lb

20 pistols alternating

40 DU

5 + 18

+

12min AMRAP

10 c2b pullups

10 KB snatch 70lbs (alternating from ground)

10 BJ 30"

5 + 16

5/20/13

AM
Airdyne 30 Minutes at easy-ish pace
506 calories/10.3 miles
+
10x10 GHD sit ups at easy pace
Took about 10 minutes to complete

PM
Alternating EMOTM 20 Minutes:
1st: 3 burpee mups
2nd: 10 wallball 30lb
Complete unbroken/easy 

Literally ate almost no food yesterday.  The only thing i ate all day/night was a hamburger and a few boneless wings from BWW.  Even skipped out on the fries.  Also drank approximately 18 Ounces of Rum in about an hour.  Obviously after what transpired yesterday I decided to take today easy.  Will make up for this by going tues/weds and fri/sat/sun this week.

5/18/13

A.M.
A. Overhead squat from rack 3x3  225, 245 (not low enough), 255 (probably a 3rm)
225:  http://youtu.be/4FHidSUcR_s
255: http://youtu.be/T8DGhW5URlU
B. EMOTM 6 minutes:
    5 Burpee Muscle ups to 88" Rings
    Complete, last minute was close, finished at 5:55...only rested 3 minutes after last OHS set.
Vid: http://youtu.be/QFCCSqbuqnE  
+ Rest 20 Minutes
For time:
80 Calorie airdyne
40 Thruster 45lb
20 Box Jumps 30"
6:28, Finished airdyne around 3:38, thrusters around 5:01, box jumps were slow..legs were heavy.
vid:  http://youtu.be/vY3hlAzXqy8

PM
Alternating EMOTM 20 Minutes
1st: 2 Rope Climbs 
2nd: 3 Lunges/leg 165lbs in Front Rack
Complete/unbroken....tweaked right glute (didn't feel till after) but most likely resting tomorrow so should be good.