2/27/13

A1- 5 tng Squat Snatch, 15s rest; 5 sets  170, 180, 185, 190(4), 165

A2- AMRAP HSPU, 15s rest, 5 sets  16, 13, 11, 10, 11

A3- 60s AMRAP KBS 2pd, 5 sets… 6min rest  28, 24x3, 22

B- 75 GHD situps @ 2020  Complete at a leisurely pace

2/26/13

part 1:

5 sets 

25 AD Cals for time  29, 32, 32, 33, 35 seconds

3min rest

+

5 sets

500m row 90-95%  1:39.2, 1:39. 6, 1:39.6, 1:39.5, 1:38.2

3min rest

part 2:

Back Squat- 10 x 10 on 2min [50% 1RM]
Complete @ 205

Felt sick last night, headache/stomach ache...woke up and still didn't feel great.  Somewhere around the 3rd set of the row though the dayquil kicked in and i've been feeling much better.  I took it too easy on the row unfortunately, didn't want to push it too hard if I was getting sick so I set a goal of under 1:40.  Last set I let myself go a true 90-95% and almost went sub 1:38...I think I could have been around 1:38.5-1:39.0 each set.  Either way for how I felt I'm very happy with how part 1 went today.  Legs were super lactic after the 4th set of AD sprints!

2/25/13

15 Minute AMRAP:
10 Deadlift 225lbs
10 Chest to Bar Pull Ups
50 Double Unders

6 + 50
Vid: http://youtu.be/6IgqB_j32zw

Since yesterday morning I have had trouble getting up and down the stairs...my legs are sore!  Not only my quads but my hamstrings and low back.  Looking back at saturday though, it was a lot of volume.  150 wallball, 150 DU, 225 KBS 2pd, 75 ghraises, 75ghdsu, 50TGU.  At first my score confused me but honestly with how I feel I think this was a good effort.  After reading an article by CFF about resting being the deciding factor between the elite and semi-elite athlete I know that this was as perfect stimulus for the day.  Sure it's only 15 minutes but my body needs to recover from the weekend still as I can tell by the soreness.  Instead of being frustrated with my score i'm just happy I got some good grunt work in.  I can tell I'm where I need to be for the open from the last 2 weeks so no need to fret over 1 day.

2/23/13

Part 1:
3 Rounds for time:
50 Unbroken WallBall
50 Unbroken Double Unders
7:23
Vid: https://www.youtube.com/watch?v=lizc2A8v7hs
 

Part 2:

5 rounds for quality

15 GHD situps  UB

15 GHD raises  UB

5 turkish getups ea, moderate load  UB @ 55lbs

+

1-15-1 KBS 2pd Breathing Ladder  Unbroken
Ladder:  http://youtu.be/OQkkbESzClA

2/22/13

A1. Power Clean Cluster 1.1.1.1 Rest 30 seconds  275, 280, 280
A2. Strict HSPU 10 unbroken rest 30 seconds Complete
A3. GHD Sit ups 10 unbroken rest 3 minutes x 3 sets  Complete
Full set @ 275:   http://youtu.be/XBpM6DIKlx4
Last cluster @ 280:  http://youtu.be/xS6pOHD7Jxw

+
At sustainable pace:
10 Minute Airdyne  138 calories in 7:15
10 Minute Row  1:53.3/500m avg, 2548m
10 Minute Airdyne  145 calories in 8:00
10 Minute Row  1:54.8/500m, 2498m


Airdyne monitor reset at 2:45 on first 10 minutes and then at 2:00 on 2nd 10 minutes.  Was holding 1050-1250 on first 10 minutes and 950-1150 on last 10 minutes.  Kept it on cal/hr so didn't see calories till the end which is why it says the calories and time the monitor was on.  Really happy about power cleans..haven't power cleaned heavy in a couple months and wasn't sure what to expect.  Elbow felt good once it got warmed up and happy with the weight.  Could have done 285-295 but didn't want to push it today, just wanted to feel some heavy weight.  Did this raw, no belt or knee wraps or anything.  Lifetime PR power clean is 295.  

2/20/13

3 rounds:

10 DL tng  345 for all sets

30 AD Cals  58, 63, 68 seconds

3min rest

Vid of 3rd set DL:  http://www.youtube.com/watch?v=9aMMmuSJ78Q

+

3 rounds:

6 muscle ups  unbroken x 3

250m row  44.6, 46.4, 47.9 seconds

3min rest

Vid of 1st set:  http://youtu.be/xZqhmqigu_E

+

3 rounds:

10 hang pc heavy tng  175, 185, 190

10 burpees  UB

40 DU  UB x 2, then 1 trip on 3rd

3min rest

Total times: 76, 78, 75 seconds

2/19/13

A.M.:
Build to a 1 one rep in the Snatch
230, missed 245 5 times...very close though.
245:  http://youtu.be/8D_hDFAe9oA

P.M.:
A. Snatch Grip Deadlift @ 41x1 3 reps x 5 sets  285 for all sets.
+
For time:
200 KBS 1.5 pd
Start with 3 burpees and perform 3 burpees at the top of every minute
10:19, 195 reps @ 10:00
Vid: http://youtu.be/zAPs9vz55nM

2/18/13

Alternating EMOTM 20 Minutes:
1st: 4 TNG HHSC 205
2nd: 4 S2O from ground 205
Complete unbroken
Video:  http://youtu.be/yYZJjDVrW-Q

Rest 15 Minutes

10 Rounds:
30 Second Burpees
30 Second Rest
146 Burpees total
Video:  http://youtu.be/vPKgm1bjwSg

2/16/13

Part 1:
For time:
15 Squat Clean 185
30 KBS 2pd
15 Squat 225
30 KBS 2pd
15 Deadlift 275
30 KBS 2pd
11:39, slow

Part 2:
10 Minute AMRAP:
Double Unders
721
vid: http://youtu.be/hrW4X5xyIaI 



After yesterdays session started feeling sick.  Haven't slept well the past 2 days....and biceps/lats are soooo sore still.  Not sure if i'm just really smashed from the 324 pull ups wednesday or if I am possibly getting sick.  Either way didn't have it today, took 30 minutes to warm up and almost just left and went home.  Decided I wasn't going to feel like doing it later and I had already warmed up so just hit it.  Should be able to get right under 10 on something like this but not today, not meant to PR or have great times everyday though...grunt work!

2/15/13

10 Minute Row:
10 seconds @ 95%  1:25-1:28 pace
50 seconds @ 50%  2:00-2:12 pace
2:02.2/500m, 2455m
Rest 10 Minutes
9 Minute AMRAP:
3 Burpees
3 KBS 55lb
6 Burpees
6 KBS
.....
Through 11 KBS in the round of 24 so 108 burpees and 95 KBS total.  Everything ub.
Vid: http://youtu.be/aFb02r-hjwE 
Rest 10 Minutes
10 Minute Row
10 Seconds @ 95%  1:29 avg pace probably
50 Seconds @ 50%  2:06 avg pace probably
2:00.9/500m, 2481m

Rows felt like warm-ups/cool downs.  Could have kept going for an hour probably...they felt great.  

2/13/13

60min (20 rounds)

30s row  ~2800m

30s hr pushups  345 push ups total

30s rest

30s AD Cals  232 cals total

30s pullups  324 pull ups total *hands beat up, lots of blisters

30s rest

2/12/13

EMOM x5 TNG Complex 5 DL, 5 HPC, 5 thruster

165x2, 155x3.  As RX 1st set, 4 thrusters 2nd set, last 3 sets only 4 HPC (grip).  Tough Complex

Video:  http://youtu.be/3qoU2mquWag

+

6 rounds on 4min

5 DL heavy TnG  375x5 sets, 405 for last 1.

5 burpees

15 AD Cals

1:07, 1:08, 1:04, 1:02, 0:58, 1:02

1st set:  http://youtu.be/QA58_JoFse0

5th set:  http://youtu.be/Scmy9BX0JVE

2/11/13

7 min AMRAP 90%

10 DL 185

10 BJ 24"

10 KBS 1.5pd

4 + 27
vid: http://youtu.be/PeYbjG_2K1Q 

+ Rest 15 Minutes

3 Rounds, 2min rest

10 power snatch 145  UB, 6/2/2 x 2

20 pullups

1:20, 1:42, 1:49

+ Rest 15 Minutes

7 min AMRAP 90%

10 thruster 115

10 HR burpees

20 AD Cals

3 + 1

2/9/13

Part 1:
For time:
50-40-30-20-10
Airdyne Calories
Unbroken Double Unders
8:26, tripped @ 25 on set of 40 DU..20 second waste of time.
Vid: http://youtu.be/nBFCUJ0BhTo 
Rest 15 Minutes
For time:
1-3-5-7-9 Power Snatches
9-7-5-3-1 Overhead Squats
3:05
Vid: http://youtu.be/jhpngrZW1TQ 
Rest 15 Minutes
5 Minute AMRAP @ 90% (pace testing)
15 KBS 2pd
15 Burpees
3+15, easy pace, could have held this for at least another 5 minutes.

Part 2:
30 Minute Recovery Row
1:57.9/500m, 7632m, 15 s/m the whole time.  HR @ 138 40 seconds post row
 


Really happy with today in general.  Would have been right at 8 flat if i hadn't tripped on the set of 40.  Wanted sub 3 on the 2nd one but legs didn't have it after airdyne.  Most pleased with the 5 minute amrap...breathing was completely controlled and burpees were easy.  Only thing was shoulders/traps starting to get lactic on swings but could have held that pace for at least another 5 minutes...would have probably broke swings into 10/5 after that but definitely thinking I have 9ish+ rounds on the 15 minute amrap when it pops up (on a good day).

2/8/13

part 1

BN Jerk 3x3 rest 3 minutes  245, 275, 285(1)
275:  http://youtu.be/yxp8A3oZTzw

+

4 sets; 6 min rest

20s PC 185  9, 9, 10, 10

20s pullups  14, 14, 14, 16

20s AD Cals 13, 13, 14, 13
Everything was TNG and unbroken throughout.

part 2

10 sets on 90s

30s Arms only airdyne 14, 11, 11, 11, 11, 9, 10, 9, 9, 11 = 106 total

10 Ball Slams 30lb  Complete

For the BN jerk I am just not comfortable with dropping it down on my back.  Was able to be careful and do it with 275 but after my first 1 at 285 just didn't have the confidence to drop it back onto my back.  Think i'd be putting up much, much more weight with jerk blocks.  Arms and lats were blown up after part 2.

2/6/13

Part 1:

A- High hang snatch x2 EMOM x10  190lbs, easy-ish.
vid: http://youtu.be/6uFJdnpLOvY

B- Snatch balance x2, 5 sets, 90s rest  135, 145, 155, 165, 185 worked on speed.
135: http://youtu.be/WWvKDDjWjNQ
185:   http://youtu.be/dC1lt6cbXIw

+

5 sets

20s AD Cals 100%, 2min rest

20, 20, 21, 20, 20

Part 2:

A1- Weighted pullups- 5, 3, 1, 5, 3, 1, 2min  88, 113, 123, 103, 123, 145.5(for 2, PR)
103(5):  http://youtu.be/rh9bMm4HqDY
123(3):  http://youtu.be/kc7OkjXVVeg
145.5(2): http://youtu.be/6tuI-zCnMtc

A2- CGBP- 8, 6, 4, 7, 5, 3, 2min rest  225, 245, 255, 230, 250, 265
230:  http://youtu.be/99qplXJdJDI
250:  http://youtu.be/JmHB2hnG49I
265:  http://youtu.be/OxLAZ1IEkFM

+

10min handstand walk for distance  360 ft

+

5 sets

150m row at 100%, 2min rest
25.4, 25.3, 24.9, 24.8, 24.9
 

Whole body is sooooo sore today.  Was happy to hit 190 and it went really smooth, could have gone higher I think if low back wasn't so tight today....didn't want to push it.  Missed 1 snatch on minute 7?  Took a second and then picked it up and hit the normal 2 so didn't go any minute with "misses".

2/5/13

part 1

15min AMRAP

20 squat clean 95

20 squat clean 135

20 squat clean 175

20 squat clean 215

AMRAP squat clean 255 with remaining time

77 reps

part 2

20 rounds at Z1/Z2

60s AD Cals  1135 cal/hr pace

60s row  1:49/500m pace

30s DU  28-40 depending on speed and UB or 1 trip

30s rest

Part 1:  Traps/posterior chain sore going into this.  Felt great until halfway through 135 when my back started to lock up.  Got through 175 at 10 minutes on the dot.  215 was just way too slow, took too many breaks because of my back.  Should have had 81-83 reps on this one.

2/4/13

A- Snatch grip high pulls x3, 3 sets; 2min rest  215, 235, 255(2)

B- Squat- 5, 10, 15; 3min b/w sets  365 (5rPR), 315, 245
365: http://youtu.be/xbGZxDRKKIs

C- DL- 3, 6, 9, 12, 15; 3min b/w sets  365, 315, 295, 275, 235

+

7 sets

10 power snatch 115lb

10 burpee-over barbell

15 AD Cals

4 min rest
1:29, 1:30, 1:31, 1:33, 1:38, 1:48, 1:38

2/2/13

part 1

10min AMRAP

1 OHS 185

1 MU

2 OHS 185

2 MU

…

Finished the 7th round.
http://youtu.be/Hgx__3Dx05Y

part 2

10/ 8/ 6/ 4/ 2

PC 225

Ring HSPU
7:26
http://youtu.be/qU3ABNGXI80 

2/1/13

 A.M.
30 Minute recovery ride Airdyne
 470 cals


P.M.
3 Rounds for time:
30 KBS 2pood ub/24-6/14-6-5-5
30 Airdyne Calories
8:22...had sub 8 till last set of kbs..broke into 4 sets.
Rest 10 Minutes
3 Rounds for time:
20 Burpees
20 Wallball
5:29
Rest 10 minutes
10 Minutes of "cindy"
14 + 5

Went out last night and a had a total of 3 beers from 11 - 2 AM.  Woke up at 6 AM with a crazy hangover for some reason.  Didn't feel right this morning so just rode the airdyne.  Even when I worked out later at night wasn't feeling "good"...live and learn I can drink 0 alcohol lol.