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