8/29/12

For time:
50 AD cals
20 BoxJump 24" Regional Standard
40 AD cals
20 BoxJump 24" Regional Standard
30 AD Cals
20 BoxJump 24" Regional Standard
20 AD Cals
20 BoxJump 24" Regional Standard
10 AD Cals
10:51  Video:  http://youtu.be/KTocsq8yDM0

8/28/12

part 1
for time, sprint with 8 min rest
400m  68.13
300m  42.80
200m  27.84


part 2
150m sprint x5 @ 80%, 90s rest  20.70, 23.24, 22.24, 21.98, 20.95

part 3
A1- High hang Squat Clean x2, 90s rest x8 sets  255, 265, 275, 280(pr), 260  Video of 280: http://youtu.be/DvWCdudhPFs
A2- weighted Dip x2, 90s rest x8 sets  88, 108, 123, 143, 158(failed)***  Video of 143: http://youtu.be/YxphBB6hL_g
B- Squat- 10, 10, 5, 5, 5, 2min rest- go heavy Skipped

On the 158lb ring dip i did something to my left pec.  Felt a huge stretching/tearing and stopped immediately.  Very tender, lots of pain just moving arm around.  Couldn't stretch it to grip the bar behind my back for squats so skipped those.  Not sure what happened or how serious it is but at the moment it hurts to move my arm.

8/27/12

Felt good today so decided to do a very light swim:

5 Sets:
50m Swim  1:11.53, 1:07.62, 1:05.81, 1:03.65, 1:01.67
Rest 1 Minute
+
5 Underwater Swims  17m, 20m, 20, 23m(pr), 25m(WOO pr) Excited to finally do a lap underwater!
Rest 1-2 minutes (full recovery)

8/26/12

part 1:
5 rounds: 3min rest
5 CGBP  240, 245, 245, 235, 235(4)
15 Ring Dips  ub, ub, 10/5, 10/5, 5/5/5
25 AD Cals for time  All around 45-55 seconds
Total set times: 1:17, 1:25, 1:35, 1:41, 1:56
Video of 1st set:   http://youtu.be/ByS0yDa7aLU
Video of 5th set:   http://youtu.be/iUFsya6Rl_k


part 2:
A- High hang Squat Clean, x1, power clean x1- EMOM x8 270lb, 1 miss on 7th power clean.  Video:  http://youtu.be/Xwm4Odn9SQI
B- Push Jerk x1, 7 sets; 90s rest  260lbs
C- Split split jerk- start from partial split- x1, 6 sets, 90s rest  265lbs video: http://youtu.be/hTHidbZ87bk


part3:
A- Db Ext Rot @ 30x0- x8ea, 3 sets, 60s rest  25lbs
B- Powell Raises @ 30x0- 8ea, 3 sets, 60s rest  15lbs
C- Trap 3- 8ea, 3 sets, 60s rest  20lbs

8/25/12

part 1:
500m row x6  1:34.2, 1:37.7, 1:38.6, 1:41.8, 1:42.4, 1:41.5
work/rest ratio 1:1


part 2; 5min rest b/w sprints; 100%
400m sprint  66.83 (1 sec slower than pr)
300m sprint  46.71*
200m sprint  31.40
*Started in a different lane/distance than normal.  Have trouble making sure i'm at 300m, these times (300m) are probably skewed slightlyl

part 3:
3 sets, 2m rest
10s L sit
10 t2b
25 situps
1:30, 1:38, 1:45.  First set did 25ghd sit ups unbroken, 2nd set 20 ub & 5 regular, 3rd 18 ub & 7 regular.
Video of 1st set:  http://youtu.be/pfRUf3B2SuA
Video of 3rd set:   http://youtu.be/qvVfb5ZX0CM

8/24/12

recovery:
100m swim @ 75-80% x5; 2min rest  2:33, 2:30, 2:36, 2:42, 2:38
+
swim 25m underwater x5; 60s rest  Complete but only 20m, couldn't make it the last 5m.  2nd time ever doing this so ok with that, want to get better at them though.

8/23/12

A- Snatch- EROM- x1 EMOM x10  215lbs (pr tie) from 1.5" EROM (3 black mats stacked up) Got 7/10 (3 misses) but did an extra 2 reps at the end in 3 minutes.  So 9 reps in 13:00 total.  Video:  http://youtu.be/FVc-pSHMXxE
B1- RDL x6-8 @ 41x1, 30s rest; 3 sets  305lbs, 8 reps, 6 reps, 6 reps
B2- GHD raise (strict… only go down parallel to floor) x5, 30s rest; 3 sets  Complete w/35lb plate  Video:   http://youtu.be/9LhHkj2fAmw
C- Back Squat- 75% x3 EMOM x10  1st 5 sets w/305lbs, 2nd 5 sets w/275lbs  Video: http://youtu.be/cmLSa6fQbuI

8/22/12

for time:
5, 10, 15, 10, 5
2pd KBS
Thruster 95lb
4:28 Video:  http://youtu.be/l2GlQ6Osyl4
+
3 rounds, 3min rest
10 upright row 75lb  ub, ub, ub
10 curl 75lb  ub, ub, 6/4
AMRAP ring pushups  34, 22, 25 
Video of 1st set:   http://youtu.be/Q5FYLI6xNqs
+
Airdyne Cals for time, 2min b/w sets
50-40-30-20-10  1:30, 1:14, 0:54, 0:36, 0:15  Video:   http://youtu.be/LK_05z3lcf4

100%

 

8/21/12

4 sets:
5 Front Squat  275, 285, 290(Pr 5rm), 295(4, pr 3&4rm)
60s Airdyne cals  38, 28, 26, 26
3min rest
Video of 275/38:  http://youtu.be/r2UxHWYz-DE
Video of 290/26:   http://youtu.be/4DvcShXrdUs
Video of 295/26:   http://youtu.be/mnGibtdmbWE
+
Build to a heavy triple strict MU  20lbs (pr)  Video: http://youtu.be/jAlbbXKIFOY

After the 1st set I knew this was going to be much much harder than expected.  Legs were so full of lactic acid I wasn't sure I could do air squats.  3 minute rest was not nearly enough and wasn't sure I was going to even be able to squat 1 rep at 285 on that 2nd set, but I was able to get through it.  Hurt bad afterwards, quads were incredibly tight..walked funny for 10 minutes after.  Was frustrated I couldn't get 25lbs, because I believed that was my previous PR.  However after checking back that was my PR for 1 Mup...definitely improving in this area.

8/20/12

40 Minute Airdyne Z1  420 calories
+
20 Minute Mobility  Foam roll/stretching complete

8/19/2012

For time:
100 2pood KB snatches  6:49 (3:20 PR)  Video:   http://youtu.be/XU0q9GqcO3o

Rest 25 Minutes

For time:
20 Legless Rope Climbs 15'  22:40  Did this on a 16 ft rope, realistically half were to 15' and the other half 14'.  First time doing legless climbs on a rope higher than 10 ft (only done legless once in my life in TX).  Hands are destroyed/super blistered.  Video:  http://youtu.be/35mcll35BdY

8/18/12

A.M.:
Jerk x 2 EMOTM 10 Minutes @80-85%  265lbs.  Video:  http://youtu.be/VHC9Fx_qHz8

+

P.M.
500m Sprint  1:34.93
Rest 10 Minutes
400m Sprint  1:07.41
Rest 10 Minutes
300m Sprint  0:45.88

8/17/12

20 Minute Recovery Swim  Complete
+
20 Minute Mobility  Couch Stretch/hamstring stretches
+
20 Minute Airdyne @ Z1  221 cals, conversational pace

Butt is crazy, crazy sore from hill sprints....have never experienced this before lol.

8/16/12

5 (Approximately 60m) hill sprints on sled hill walk down rest x 3 sets rest 4 minutes
All between 12.8-13.7 seconds.

8/15/12

A- Press- 3x3 80% Rest 2 Minutes  185x3, video:  http://youtu.be/avQhw6QlFnc
B- High hang Snatch 3x3 @ 80% Rest 2 Minutes  185x3, video:   http://youtu.be/kmXipyOOVhs
+
for time:
300m row x3, 5min rest  51.4, 51.3, 53.6

Went all out on 2nd row, was hitting 1:21/500m for a little bit.  Projected finish was 0:50 till the last 100m where I fell off.  Still happy to hit 2 rows in a row at a 1:25/500m pace.

8/14/12

A- Squat- 3x3- 80% effort rest 2 minutes 325x3, suprisingly easy.  Video:  http://youtu.be/d1nTbH0M7R0
B- High Hang Clean- 3x3 @80% rest 2 minutes  245x3, surprisingly easy as well.  Video:   http://youtu.be/qf1YGsg1NAY
+ 5 Minutes rest
5 rounds for time:
10 toes to bar
15 burpees
10 muscle ups
17:16, harder than expected.  Video: http://youtu.be/FKqAR0I5Zh0

8/13/12

20 Minute Recovery Run + 20 Minute mobility

Complete.  Hit 3040m (1.9 miles) at 14:54.  Completed about 2.65-2.7 miles total.

Rolled out for about 25 minutes, felt good.  Did the run on a trail around a lake by my house, the trail is 1.9 miles long so was good to have some measurement of how the run was going.

8/12/12

Airdyne:
5 min warmup  55 cals
+
8 min:
10s 90%  4,000-4,500 cal/hr, 118 rpms
50s 50%  500 cal/hr, 52 rpm
130 calories total
+
7 min
20s 90%  2,300-2,500 cal/hr, 93 rpms
40s 50%  500 cal/hr, 52 rpms
120 calories total
+
6 min
30s 90%  1860-2,100 cal/hr
30s 50%  430-500 cal/hr
115 calories total
+
5 min cooldown  70 cals, 850 cal/hr for 4 minutes then 940 cal/hr last minute

8/11/2012

part 1
row 300m for time
5 sets, 5min b/w sets
51.0, 52.2, 53.6, 54.2, 54.2
Video of 51.0:  http://youtu.be/IDbWcbx-FyQ
Video of 54.2(last 1):  http://youtu.be/Yuxn0KRhOzQ

part 2
A- Front Squat- x3, AFAP @ 60% EMOM x10min  205lbs, easy/fast
B- Press @ 31x1- 8/ 8/ 8/ 6/ 6 140, 150, 160(7), 165, 165(5)
Video of 160:  http://youtu.be/vHkLZZspEZY
Video of 165:   http://youtu.be/zhgm9iz-mEY
C- for time:
25 GHDSU
50 t2b
75 situps
50 k2e
25 GHDSU
10:35.  Last 25 GHDSU were absolute murder.  Video:  http://youtu.be/PBdUqunBeKI

8/10/12

20 Minute Recovery Swim  Complete

Worked 25-100m freestyle without stopping then would take a short break and do another interval.  Everything was at an easy pace and felt good.  Starting to really get the breathing down but still need to work on kicking.  Feeling pretty fatigued and sore today, legs/back/shoulders especially sore but chest slightly tender too.  Looking forward to hitting a hard day tomorrow then an easier day sunday followed by a complete rest day monday.

8/9/12

part 1
for time, 10min rest b/w sets
800m  2:48.7
600m  2:03.4
400m  1:14.8


part 2
A1- weighted pullups- 3-4 reps @ 31x0; 2min; 7 sets  88, 93, 103, 103, 103(3), 103(3), 103(3) All 4 reps but last 3 sets.  Video of 103lb:  http://youtu.be/h4sS1cvpD3k
A2- bench press- 3-4 reps @ 31x0; 2min; 7 sets 245, 250, 250, 250, 250, 250(3), 250(3)  All 4 reps but last 2 sets.  Video of 250lb:  http://youtu.be/TkjYKrcydxw

Notes:  Legs were extremely sore today when I woke up.  Went to the track fasted, did a quick 200m warm up and then started.  Football practice was getting ready to go so didn't have time to warm up well.  Legs never loosened up and got super tight on each run, but happy I pushed through it for "decent" times.  Most disappointin was the 400 since i just ran a 65, but my legs were done by time I got there.

8/8/2012

part 1
EMOM x12- high hang squat snatch x2  Complete @ 175, 2 misses total.  Video: http://youtu.be/5xn3Z24VcRc (started it after my 1st set of 2)
+
Push Jerk x1, Split Jerk x1- 7 sets; 90s  235, 245, 255, 260, 265, 270, 275(pr for push jerk)  Video of 265:  http://youtu.be/M4rOnIgqeGc  (Thought I videotaped 270 and 275 but must have held the button too long cause both were 1 second videos).


part 2
50m sprint x10, 90s rest  5.7-6.1 seconds...hard to hit the watch accurately running this fast lol.
+
100m handstand walk for time  10:11 First 20m terrible, 30-60m pretty good then tough again.  Video:  http://youtu.be/ts_zLjk3bQY

8/7/2012

part 1
A- Squat- 20/ 15/ 10/ 5, 2min rest; same weight all sets; heavier than last week  295(20), 295(13), 295(9), 295(5).  Missed 3 total squats.  Video of first set: http://youtu.be/TzwwRst1vyM
B- RDL- 5, 5, 5, 3, 3, 3; 2min rest  315 3x5, 335, 345, 365.  Video of 365:   http://youtu.be/nPxgg5LwP0g
C- Step up lunges (12" box)- 5ea x3, 2min rest  195, 215, 225.  Video of 225:  http://youtu.be/-AUCATbUdTQ


part 2
3 Rounds For time:
5 squat clean 245lb
5 30" BJ
5 MUP's
5 30" BJ
9:11 Forgot the BJ's after mups on 1st round so round 2 i did 8 and round 3 i did 7.  Video: http://youtu.be/4JuRoo67u3s

Airdyne-
20min
10s at 90%  All sets at 2650-2950 cal/hr except 3 at 2500 and 2 at 3200
50s at 50-60%  All around 650 cal/hr
Total cals: 317
+
10min amrap
30s pushups
30s situps
Complete, avg 16 on pushups towards end and 24 on sit ups. 

Tried to do double unders again today and after 30UB my left foot started to cramp a little again so called it there.

8/4/2012 Training

part 1
A- Front Squat- 80% x5, 85% x4 x2, 90% x3 x3, 95% x2, 100% x1, go up if feeling good.  255, 270, 285, 305, 325(PR)
B- Deadlift x3, 60% EMOM AFAP x12  275 complete/easy/fast
C- 3 RFT- 10 pistols / 30 DU  2:16 unbroken pistols 5/leg alternating, 2 trips on DU.  No warm up/oly shoes :(
 

part 2
No warm up, was starting to rain.  Also 4 min rests between sprints.
400m sprint  65.31 (PR)
300m sprint  44.93
200m sprint  31.44
100m sprint  13.25
7min rest b/w sprints


part 3
A- Split Jerk build to a heavy single  305 (10lb PR)  http://youtu.be/9Gw7jI_M-t8
B- AMRAP UB DU- 1-3 attempts Did 1 set at 109 and foot was cramping bad, gonna add in to tomorrows wod.

8/2/2012

7 rounds each for time
4 Back Squat 275 AFAP
12 russian KBS with 1.5pd ea hand
20 BJ 24"
5 min rest
1:20, 1:23, 1:28, 1:28, 1:31, 1:37, 1:28
+
20min of strict MU work
- work transitions, pauses in the transition, slow lowering to chest to rings (from top) and going back up, L-muscle ups, etc
Complete.  Mainly worked transitions and pauses in transition.  First 10 mins were good, last 10 mins were rough...didn't get much done.  Felt fatigued from this cycle and super sore lol.

8/1/2012 Training

part 1
A- Snatch balance- work to a heavy single  255
B- Power snatch off high blocks x2, x5 sets; 2min rest  165, 170, 175(1), 175, 185(1)
C- Squat clean x1 (pause at bottom x2-3s) + Squat clean x1 (explode out of bottom); 7 sets; 2min rest  245, 255, 260, 260, 260, 265, 265


part 2
for time:
10 rounds
10 strict pull-ups COVP
10 burpees
12:54