11.16.14

A. Weighted Pull up; 4-6 reps; Rest 90sec X3 sets

B. Hinge Rows; 8-10 reps; Rest 2min X3 sets

C. Strict Pull up; Max Unbroken Reps; Rest 2min X3 sets

D. DB Cuban Press@2222; 6-8 reps; Rest 90sec X4 sets

A. 88lb x 4, 106lb x4, 106lb x 3 all pronated 

Video of 106 x 4: https://www.youtube.com/watch?v=J1zUtzLLheE&list=UU0GoYTGFWNYyUxWa62eGk3w

B. 10 reps x 4 sets

C. 24, 11, 11, first set went till failure

D. 17.5's 

Week of 10.26.14

	Monday	Tuesday	Wed	Thurs	Friday	Saturday	Sunday	Notes
Training		AM:	Rest day	A1. Back Squat; 2-4 reps; Rest 10sec	AM: Row 500m@85% Rest 90sec X8 sets	AM.	AM:
	A. Hang Muscle Snatch; 2-4 reps; Rest 2min X4 sets	15 TnG Box Jumps@20" 10 TnG DL@225# Rest 2:30min X5 sets	Z1 30min AD + Mobility 45min	A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets	Start Out slower than you finish but keep it 85%	A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 45 reps; SPEED< SPEED< SPEED!	Run 2min @80% 30sec Walk 90sec@85% Walk 2min X5 sets
	B. Press; 5-7 Reps; Rest 90sec X4 sets			B. Press Clusters; 2.2.2; Rest 20 sec/3min X5 sets		B. Snatch Grip DL; 3 Position work; 5-7 reps; Rest as needed X5 sets
	C. HS Shouler Touches; Acumulate 40 total; perfect form	PM:		C1. 12 Axel Bar OH Walking lunges@135#; Rest 45 sec	Pm:	C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets(Your Snatch work last week was not high hang so lets try again, These need to be tecnicaly perfect to go up in weight)
	D. Up Right Externaly Rotated Ring holds; Acumulate 3:30min	A. Weighted Pull up; 5-7 reps; Rest 90sec X5 sets		C2. 15 Ring Dips; Rest 2:30min X5 sets	Row 30 cals 30 Push Press@115# 30 Burpees over Bar Row 30 Cals	D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec
	E. Free Standing HSPU; Acumulate 30 reps	B. Hinge Rows; 8-10 reps; Rest 2min X4 sets		D. Pistol Skill work; 10min Low Volume	Rest 10min	D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X5 sets
		C. Strict Pull up Clusters; 6.6.5.5; Rest 15sec/3min X5 sets		E. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based	3 rounds for time: 20 KBS@70# 15 Burpees to Plate	PM:
		D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets		PM:		Slave Stealer WOD
				A. TGU; Acumulate 30 heavy reps
				B. L-Sit on Parrelets; Acumulate 3min
				30min AD @Z1 pace
Results
	Monday	Tuesday	Wed	Thurs	Friday	Saturday	Sunday	Notes	Comments
Results	A. 135x4 reps all sets B. 140x7, 145x7, 150x7, 155x6	AM All unbroken, times: 45s, 44s, 40s, 40s, 38s		AM: A1. Reverse hyper @40x4; 50lbs for 7 reps x 5 sets A2. box jumps @40" 6 tng complete B. 140, 155, 165, 185, 185 C1. 115lb C2. 10 reps instead of 15	AM: 1:41.3 / 1:41.3 / 1:41.4 / 1:41.8 / 1:43.0 / 1:43.6 / 1:44.4 / 1:42.6	A. Complete up to 155lbs B. Worked on position with 95lbs C. 135, 145, 155, 165, 175, felt good surprisingly + 12:46 slave stealer - Had to do some more cleans and deadlifts than aaron but we kept a good pace.
	C. Complete D. Complete	PM: A. 53x7, 53x7, 58x7, 63x7, 70x7 B. 10 reps each set C. everything as written, very last pull up of very last set needed a mini kip halfway up D/ 20lbs for 7 reps each set		PM: A. 55lbs, shoulders beat up B. 2:30 totaled C. 10 mins cooldown	PM: 6:39 5:48
	E. 20 reps completed
Water - Total Ounces
Sleep - Logged as Unbroken Hours (i.e. 6.5.
Diet - Subjective Score
Umph - 1 sick, 10 kill something

10.26.14

Run 2min @80%
30sec Walk
90sec@85%
Walk 2min X5 sets

80% each set: 28, 31, 31, 31
85% each set: 24, 27, 27, 26
Right knee was sore when i was warming up with some running so went onto the assault bike.  After the 4th set my right quad started to cramp a little, it's the same one that gets swollen if i don't train for a while and then start training. Not sure if they are connected in any way or realistically I may have been dehydrated.

Food today:

10:30 am - smoothie and sweet potatoe fries

12:00 PM - Apple + almond butter

1:00 PM - 4 chicken thighs + 1.5 cups rice

3:30 PM - Protein shake

7:15PM - 0.7lb grassfed steak, 1.5 cups rice, 2 hot dogs with bbq sauce

10.25.14

AM.

A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 40 reps; SPEED< SPEED< SPEED!

B. Snatch Grip DL; 3 Position work; 6-8 reps; Rest as needed X5 sets

C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets

D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec

D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X4 sets

PM:

3 Rounds for time: 20 Push Press@115# Row 15 cals

Rest 10min

3 rounds for time: 20 Ring dips 10 Burpees

AM:

A. Worked up to 175; then went back down to 125 and worked back up to 145.

B. 95lbs, worked the 3rd position specifically; still needs some work.  Grip played part a part as well, was true gripping.  Have trouble doing hook grip on snatches for multiple reps.

C. 155, 175, 185, 200 (f).  No pop on 200, but i know i can do it.

D1. 20-23 hollow rocks eachset

D2. unbroken each set

Pm:

5:16 - Push Press went 16/4; 10;6;4, 7/6/4/3 Row was 1200-1500 cal/hr each set

4:31 - I was starting round 3 at 2:36 but had nothing left for the dips.  Had to go to doubles and singles at the end.  Chest was giving out even on the burpees, haven't felt like that in a long time muscular wise.  Breathing was fine but pushing was completely done after 2 sets, have a feeling i will be very sore the next few days.

Food today:

9AM Smoothie

1:30 PM Protein shake

3:30 PM Chipotle - douible rice double chicken and guacamole

8:00 PM protein shake + 2 slices of pizza from estes

10 PM Smash burger double big beehive burger w/sweet potatoe fries...we will see if i can eat/finish this but have it ready to go.

10/23/2014

AM:

A. Ecentic Only MU; Acumulate 30 reps perfect form; slow lower!

B. L-Sit on Parrelets; Acumulate 3min

PM:

A1. Back Squat; 3-5 reps; Rest 10sec

A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets

B. Press Clusters; 3.3.3; Rest 20 sec/3min X5 sets

C1. 12 Axel Bar OH Walking lunges@135#; Rest 60sec

B2. 15 Ring Dips; Rest 3min X5 sets

C. Pistol Skill work; 10min Low Volume

D. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based

AM:

A. Complete

B. Complete, was able to hit 16-20 seconds consistently

PM:

A1. Worked dto 275, was pulling on my strained groin/psoaz so skipped.  It's been bothering me for a few months so wanted to play it safe.

A2. Moved to after press clusters

B1. 135lbs for all sets

B2. Box Jumps completed here instead of ring dips (shoulders are torched from the other day)

C. skipped

Lately I"ve been under eating and under recovering BIG TIME.  Jess has been giving me a hard time cause she's eating more than I am the past 3 days.  Just been busy and stressed a bit but should start to get back on track here soon....gotta be careful with how things are until I do, staying healthy is 100% priority.

10/22/14

A. Weighted Pull up; 6-8 reps; Rest 90sec X5 sets

B. Hinge Rows; 8-10 reps; Rest 2min X4 sets

C. Strict Pull up Clusters; 5.5.5.5; Rest 15sec/3min X5 sets

D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets

Results:

A. 35x8, 44x7, 53x6, 53x6, 70x6

B. 10  reps each set

C. Done/unbroken, got tough on sets 3 and 4 on the last couple sets but hung for a second or two and was able to do them.

D. 17.5lb for 6 reps each arm for 4 sets.  Was getting antsy to get out since it was getting late and was hungry, probably could have done more..

Throughout the session my arms were blown up, felt like I had arnold size arms.  

7/27/2014

3 sets:
40 Russian KBS 1.5pd
4 Front squat 185
30 Russian KBS 1.5pd
6 Front squat 185
20 Russian KBS 1.5pd
8 Front squat 185
10 Russian KBS 1.5pd
Rest 3 minutes

Completed.  Got food poisoning Friday afternoon and felt awful yesterday so didn't work out or eat.  Been hustling and bustling to get everything out of the gym, squeezed in a workout today with what i had left...which wasn't much.  Pulled my left glute on a KBS...think i'm going to take this week off and wait till i'm in Utah to work out again.  Try to let some of the strains heal.  Got everything out but a squat rack and went to get the bar into my car...and it won't fit unless both seats are down.  That won't work once i have everything in there unfortunately so going to try to sell it last minute....sorry Garry....I lub you....

7/24/2014

Part 1:

A1- pull-ups @41x1 x4, 60s, 5 sets 25lb - scap retract pull ups

A2- kb press from rack position @31x1, 8 reps ea, 60s, 5 sets 55lb kb, 7 reps last 2 sets

B. Crossover Symmetry - Iron scap complete

Part 2:

A. Pause Back Squat 5 sets of 2 255, 285, 305, 320, 340

+

20 Squat clean for time @ 185 2:33

Starting to get some tick tack injuries.  Both calves fired up lately, left bicep pulled i believe.  Just going to try to keep building a solid foundation and not push things too much with the multitude of injuries as well as stress from moving/selling everything.  Tried bottom up squats but bothered my groin/ab, so did pause squats.  REALLLY happy with back squats tonight, 340 felt super easy.  Those are coming back.  Did the first 10 singles of squat cleans in 60s, next 10 took 1:30 tho, i just didn't want to 'hurt' so took it easy on those.  Upper back has been really sore, but in a good way.  

7/23/2014

A- clean pulls- 3x3, 2min 215, 245, 265

B- SGDL- @41x1 3x3, 2min rest 255

C- rdl x6, 3 sets, 2min rest 255

+

10 sets on 90

150m row

10 push press 95lb

complete, faster row times this time 28.6-31.7

7/22/14

part 1

A- hpc/pp 2.2 EMOM x10  205

B- front squat- 6,6,4,2, 3min 235, 250, 285, 315

C- 5 wall walk into HSPU x 3 sets rest 2 min 58s, 41s, 60s

D- skull crushers x8, 3 sets, 2min 35lb DB's

part 2

20 Minute

8 PC 135

15 cal ad

12 deadlift 135

15 cal ad

16 wb 20lb

15 cal ad

4 + 10

7/20/2014

Alternating EMOTM 16 minutes:
1st: 6-8 Unbroken HSPU 8x6, 6x3
2nd: 30 sec airdyne @ aerobic pace 16 cals/set
+
Crossover symmetry complete

7/19/14

A. Build to a tough snatch  205
B. Build to a tough BTN Push Press  255
C. EMOTM 10 Minutes 3 back squat 275  complete
+
10 Rounds for time:
20 Airdyne cals
20 Russian KBS 2pd
20:18...first workout at 5000ft elevation

7/17/2014

A1- pull-ups @41x1 x7, 60s, 5 sets 25lb x2, 15lb x3, tempo was rough

A2- kb press from rack position @31x1, 12 reps ea, 60s, 5 sets 35lb kb, again rough tempo

B. Back Squat 215lb 10, 8, 6, 4, 2 rest 60s complete

+

3 Minute timer:

100 DU

30 American KBS 55lb

Amrap Thrusters 95lb

18 thrusters unbroken, dropped with 0:08 left and called it there.

 

Yesterday was brutal.  1 meal around 1 P.M. (small too) then worked out and went into 4.5 hours straight of coaching, straight to a dinner party for my gf's bday (@9:30 PM).  Was starving and ended up eating 6 rolls of sushi...8 pcs a roll..48 pcs...  Woke up this morning and had NO energy.  The pull ups and kb press actually destroyed me.  Felt like a 20 minute amrap almost and the tempo was rough.  Squats were tough, wanted to do long pause squats but sitting in the bottom irritated my ab/groin a lot and it's been through a lot this week so just went with something lighter so that I could get something in.  Was going to call it there (sorry garry but I was not in the mood to hurt as bad as i knew the man makers and hsc would) but saw something online and figured wth it's only 3 minutes.  I did the DU/KBS unbroken but paced.  Started Thrusters around 0:50 went unbroken, and wasn't truly that painful but couldn't see the clock and had planned 2 big sets.  When i dropped the bar at 18 i only had 8 seconds left so i called it there.  I didn't really go 'fast' just steady, felt good to get something in conditioning wise...even if it was short.  On my way to Utah in 3 hours so probably won't get the Z1 work in but will try if i can !  

7/16/2014

A- DL- 2-4" EROM @31x1 x5,3,1,5,3,1, 2min rest 275, 325, 375, 325, 375, 425

B- 4 sets, 2min rest

5 Toes to bar unbroken rest 15s

25s straight line body drill rest 15s

30s FLR

abdominal was hurting during straight line body drill but felt fine other than that.

+

10 sets on 90s

150m row

10 goblet squat 2pd

complete

7/15/2014

A- hps x2, 5 sets, 90s rest 145, 160, 175, 185, 195

B- front squat- 3,2,1 rest 2:00 285, 300, 315 (explains why clean so low...)

C- 30 wall walks for time/quality 3:35, hard, lots of laying on the floor.

+

20min AMRAP 80%

300m row

8 single leg alternating burpees

8 2.5pd russian swings

8 + 100m.  This was awful.  Everything UB but row was 1:58-2:14....need to improve that...shouldn't have been above 2:00/500m.

 

7/14/2014

For time:
1k Row
25 DU
750m Row
50 DU
500m Row
75 DU
250m Row
100 DU
12:32 (16 seconds off lifetime PR but 22 second PR from a couple weeks ago)
+
15 Minute rest
+
10 Minute EMOTM:
2 Right arm snatch 2.5pd
2 Left arm snatch 2.5pd
1 Toes to bar
Complete

I didn't feel great yesterday.  After the first session I was kind of in a slump because of how low all the numbers were and how i felt in general, decided to skip the second session.  I wanted to do something similar today but not as 'long' so i went to the old tester I had done recently.  I am very optimistic after today for a few reasons.  One was that my time was better on the tester and it didn't feel as 'painful,' and two I was able to snatch the 88lb comfortably as well as do a Toes to Bar.  I understand that 1 toes to bar doesn't sound like something to be happy about but I haven't been able to lift my legs for months because of my abdominal tear.  Doing 1 without any real pain was a huge improvement, even from last week.  The best i've felt in recent memory was at Door County with Garry.  After training today I also feel good.  I've come to the conclusion that perhaps my body requires a slightly larger amount of volume than I'd like to 'adapt'.  I've been on the 'less is more' train for almost a year now and really haven't seen much good from it.  I don't want to kill myself with volume, and I still go off of a feel but I don't want to be so concrete/set in my ways that when I feel good I don't do something just because I believe I shouldn't.  Working out a day extra has seemed to give me a bit more livlihood.  I'm not sure if it's because these are more 'play' days outside of a structured program or if it's just the right stimulus my body requires.  Either way I am much more optimistic today than I was yesterday that I can recover from my injuries and be competitive in 2015.  I am flying to Utah on Thursday and Nick has been very accommodating and supportive of my training.  I think it will be a good environment to train in, not to mention the weekend training fests that I'll hopefully have with Garry at least once a month.  Hoping I can bounce back and make regionals in a new region, I understand not to have expectations anymore, but it's a hope and a goal.

7/13/2014

part 1

A- heavy clean single 265

B- heavy push press single 225

C- squat- 5,5,3,3, 3min (keep quick, no groin pain or stop) 305, 325, 335 (2), 345 (1)

part 2

10 rounds

20 AD Cals

40 DU

7/12/14

5 sets:
10 Burpees
10 Deadlift 165
5 Strict HSPU
5 HPC 165
30 calorie airdyne
Rest 3 minutes
2:40, 2:36, 2:41, 2:45, 2:43

7/10/2014

part 1

A- pull-ups- 3,2,1,3,2,1, 2min 55, 75, 110, 75, 110, 130 All pronated

B- cgbp- 8,6,4,8,8, 2min 185, 205, 225, 200, 200

C- for time:

20 kbs 2.5pd, Russian

20 Strict pull-ups

30 kbs

30 pushups

40 kbs

40 anchored sit-ups 

Swinging the 2pd felt easy in warm ups so decided to scale up a bit, bad idea.  Swings got hard, but was able to knock out at least 18 on the first set of each.  ~ 7:38

part 2

20min AD z1

7/9/2014

A. Deficit Deadlift 5x3 rest 2:00 3ish" deficit 315, 335, 355, 385, 405
B. 15 Wall walks for time  1:21 unbroken
+
10 rounds on every 90s
150m Row
5 Back Squat 225
Complete...would only have about 15s rest after each set.  Squats were unbroken but slow.

7/8/2014

A. 6x2 HPS 2:00 rest 145, 155, 160, 165, 175, 185
+
21 Minute row - every 3 mins 8 alternating single leg burpees
4345m

7/6/2014

A. Snatch Work 10 Minutes Hit 155, missed 175 forward, bothered shoulder a bit but not awful.
+
8 Minute amrap
10 cal airdyne
15 Power snatch 75
6 + 7
Rest 5 Minutes
8 Minute amrap
4 power clean 205
8 burpees no jump at top
12 wallball 20lb to 11"
4 + 1
Rest 5 Minutes
8 Minute amrap
10 Push Press 95
5 strict pull ups
45s airdyne 85%
6ish rounds

7/5/2014

20 Minute amrap:
10 Ring Rows
1 Minute Row
10 Ring Push Ups
1 Minute Airdyne
6 + rounds

7/2/2014

part 1

A- sgdl 61x1- x3, 3 sets, 3min 235, did mostly hook grip, hurt my thumbs more than anything.

B- pendlay row x5, 3 sets, 2min 165, 185, 205

C- cgbp x5, 3 sets, 2min 205, 225, 235(4)

+

10 RFT

5 Strict pull-ups

10 pushups

15 squats

8:20

part 2:

1000m Row

25 Double Unders

750m Row

50 Double Unders

500m Row

75 Double Unders

250m Row

100 Double Unders

12:54 (38 seconds off pr).  What can ya do, did row the first 1k @ 3:27, not bad.

7/1/2014

5 sets:
5 TnG Power clean 185
5 30lb wallball to 11"
5 Unbroken Push Jerk 185
5 Burpees
Rest 2:00
Fastest 69 seconds, slowest 81 seconds.  Cleans easy, jerks tough.
+
For time 3, 6, 9, 12, 15, 18:
Burpees to 45lb plate
Airdyne cals
6:27

6/26/2014

A. Power Clean 1.1 Rest 20 seconds x 3 sets rest 2:30 265..first time cleaning in 2 months...felt like a max but it'll come back fast.
+
5 Minute amrap
1k Row
AMRAP CJ 145 with remaining time
3:35.8 on the row + 12 CJ
Rest 5 Minutes
5 Minute amrap
1k row
AMRAP CJ 145 with remaining time
3:35.8 on the row + 12 CJ

6/25/2014

A. Press 3x3 175
+
8 Minute AMRAP:
5 Strict HSPU
10 Russian KBS 88lb
20 Alternating Lunges
6 Rounds
REST 2 MINUTES
12 Minute AMRAP:
15 Calorie Airdyne
10 Ball Slam 30lb
15 Back Extensions
6 + 15

Hernia started to get tender in the middle of the 12 minute amrap.  It's just tender, not tweaked or anything but it was the 'weak link' in my workout today.  175 SP felt like a 3RM but got easier as sets went on.

6/24/2014

A. Back Squat 3x3 70% - 285lbs  Complete
+
30 strict pull ups for time  1:27, 38 strict pull ups in 2 minutes.
+
5 sets:
20 DB snatch 55lb
10 Airdyne Calories
10 DB snatch 55lb
5 Airdyne Calories
Rest 1:30
2:16, 2:10, 2:14, 2:10, 2:10

6/22/2014

A. Press 3 x 5 @ 68% - 155lb
5 sets:
15 wallball
10 burpees
15 calorie airdyne
10 cj 95
rest 1:30

6/21/2014

Start of a new cycle today.  Want to start ramping up mixed modality work so will plan on MAP sessions twice a week and intervals 3x.

AM:
20 Minute Airdyne Fasted:
30s hard
30s easy
1st ten minutes 203cals
2nd ten minutes 200 cals
total: 403 cals
+
Crossover symmetry

PM:
A. Back Squat 3 sets of 3 @ 70% - 285lbs complete
+
8 Minutes @ 80%
5 Strict Pull Ups
30 sec Plank on rings
20 lunges
6 Rounds even
+
8 Minute @ 80%
10 Russian KBS 88lb
15 cal a.d.
20 Double unders
5 Rounds even
+
8 Minutes @ 80%
10 DB snatch
20 step ups
10 back extensions
4 + 10

6/19/2014

Am:
30 Minute Z2 Airdyne 480 calories
+
Iron Scap protocal  complete

PM:
20 Minute Airdyne
35s 90-95%
25s 50%
1st ten minutes:  218
2nd ten minutes:  196
total:  414 (10 less cals on 2nd ten mins from saturdays session)

6/18/2014

5 sets:
250m row
20 Alternating DB Snatch 55lb
15 Unbroken Wallball 20lb
Rest 1:30
2:31, 2:41, 2:44, 2:43, 2:40

6/17/2014

AM:
25 Mintue EZ airdyne
+
Iron scap protocal crossover symmetry
Complete

PM:
9 Minute airdyne 90%
9 Minute airdyne 50%
225 at 9 minutes and thought screw it finish the 10...252 calories PR for 300fy
+
9 Sets:
1 Minute 90%
1 Minute walk
Complete, didn't keep track

6/15/2014

A1. Strict Press 55lb DB x 8 rest 15s
A2. Strict Pull ups x 10 rest 1:30 x 3 sets Complete
+
Rest 5 Minutes
+
3 sets:
30s PP 35lb DBs 24, 23, 24
30s Russian KBS 88lb 16, 16, 15
30s Burpee 10, 9, 10
30s Lunges 20, 19, 18
90s rest

6/14/2014

20 Minute Airdyne:
35 second 90%
25 second 50%
1st 10 minutes:  218
2nd 10 minutes:  206
Total: 424

6/12/14

22 minute a.d.
30 sec 90%
30 sec 50%
10 min: 214 cals
20 min: 201 cals
Total: 456 cals

6/10/2014

AM:
35 Minute Z1 Airdyne
417 cals
+
3 Sets:
30s amrap Pendlay Row 75lb
60s rest
20 Back Extensions
60s rest
35s HS Hold (increased 5s each set, so 3rd set was 45s hold)
60s rest
Row - 30 reps all sets, everything else ub/complete

PM:
8 Minute airdyne 90%
8 Minute airdyne 50%
198 cals at 8 minutes, slowed down and finished the 10 mins at a 80ish% pace for 242 calories (9 calorie pr on 300fy)
316 cals total in 16 minutes with 50% cooldown
+
8 sets (cool-down):
1 Minute airdyne 85%
1 Minute walk rest
170 cals

Ridiculously sore from Sunday, hard to move.  Haven't done mixed modal work in a long time, mostly cellular stuff so muscles are feeling it.... 

6/8/2014

AM:
30 Minute Z1 airdyne
Complete on AD at home, monitor does not work.

PM:
5 sets:
24 Russian KBS 88lb
18 WB 20lb to 10'
12 Burpees
Rest 1:30
1:58, 1:58, 2:14, 2:18, 1:10****
****Last set 15/10/5

6/7/14

20 minute ad z1 warm up
+
3x20 trap 3
+
22 minute a.d.
30 sec 90%
30 sec 50%
10 min: 212 cals
20 min: 200 cals
Total: 454 cals

6/6/2014

20 Minute Airdyne:
30 Seconds 90%
30 Seconds 50%
1st 10 minutes: 208
2nd 10 minutes: 195
Total: 403

6/5/2014

5 sets:
15 Second Airdyne 97%
15 Second Rest
15 Second Airdyne 97%
30 Second Rest
30 Second Burpees @ 90%
Rest 3 Minutes
30 cals/13 burpees
27 cals/13 burpees
27 cals/13 burpees
24 cals/12 burpees
24 cals/13 burpees

6/3/2014

AM:
20 Minute Z1 Airdyne
200ish cals

PM:
2 sets Airdyne:
7 Minute 90% 
7 Minute 50%
172, 154 calories 

6/1/2014

A.M.
20 Minute Z1 airdyne
200 calories, took this very easy this morning.  Tired.

P.M.
5 Sets:
20 Pendlay Row 95lb
15 Back Extensions
10 airdyne calories
Rest 1:30
1:02, 1:04, 0:59, 1:01, 1:01

5/31/2014

A.M.
55 second hand stand hold x 3 sets reset 1 minute
+
6 Minute airdyne  50%
6 Minute airdyne 75%
+
3x20 trap 3 rest 2 minutes
3x12 Scap push ups on rings rest 2 minutes
+
6 Minute airdyne 50%
6 Minute airdyne 75%
185 calorie for both airdyne sessions in the mornings, everything complete.  Hand s tand holds harder than expected. hard on the wrists (did not use wraps).

P.M.
20 Minute airdyne
30 seconds 90%
30 seconds 50%
1st 10 minutes: 204 calories
2nd 10 minutes: 198 calories
Total calories: 402

May 24 - May 29

Saturday

AM

5 min AirDyne @ 50%

5 min AirDyne @ 75%

+

Single Arm Low Incline Trap 3 Raises @ 2011, 6-8 reps x 5 sets, rest as needed 

+

Low Incline Side Lying Powell Raises @ 2010, 6-8/arm x 5 sets, rest as needed b/t

+

Single Arm Scapular Push-ups @ 2222, 5 reps/arm x 5 sets, rest as needed b/t

+

5 min AirDyne @ 75%

5 min AirDyne @ 50%

PM

6 x 4 min AirDyne @ 90%/4 min AirDyne @ 50% (get off airdyne and rest 10 min after 3 sets)

AM - Complete, did ring scap push ups since i still am not comfortable with discomfort doing single arm.

PM - Did 5 sets but did not rest in the middle (short on time)

90% Sets: 93, 92, 89, 88, 84.  

Sunday

A1. CGBP @ 3030, 8-12 reps x 6 sets, 1 min  115lbs

A2. Ring Rows @ 3030, 8-12 reps x 6 sets, 1 min  8 reps, lost tempo on last 2 sets

A3. AirDyne 20 sec near ALL OUT x 6 sets, 1 min  All 3700-4200 cal/hr

Tuesday

AM

5 min AirDyne @ 50%

5 min AirDyne @ 75%

+

Low Incline Trap 3 Raises @ 1010, 20 reps x 3 sets, rest as needed 

+

Flat Bench Side Lying Powell Raises @ 4010, 12-15/arm x 3 sets, rest as needed b/t

+

Scapular Push-ups on Rings @ 2222, 15 reps x 3 sets, rest as needed b/t

+

5 min AirDyne @ 75%

5 min AirDyne @ 50%

PM

4 x 5 min AirDyne @ 90%/5 min AirDyne @ 50%

Am - Complete, 12 reps on ring push ups.

PM - Did 3 sets instead of 4, didn't want to push critical drop off.

90% sets: 124, 115, 114

Wednesday

5 sets:

10 sec AD ALL OUT

10 sec rest

10 sec AD ALL OUT

3 min b/t  - COMPLETE

+

rest as needed

+

AMRAP Burpees in 30 sec x 10 sets, 30 sec b/t - 120 total burpees, 14-11 per set

Thursday

AM

5 min AirDyne @ 50%

5 min AirDyne @ 75%

+

Pendlay Rows @ 22X0, 4-6 lite reps x 5 sets, 1:30 min

+

Push-ups @ 30X0, AMRAP (-5) x 5 sets, 1:30 min

+

Single Arm Scapular Push-up on Rings @ 2222, 4-6/arm reps x 6 sets, rest as needed

+

5 min AirDyne @ 75%

5 min AirDyne @ 50%

PM

3 x 6 min AD @ 85-90%/6 min AD @ 50%

AM - Only did the airdyne and pendlay rows, pendlay went 94, 105, 115, 125, 135, 145

PM - 90% sets: 147, 134, 131