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.