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