3/30/13

Part 1:

13.4
7 Minute AMRAP:
3 C&J 135
3 TTB
6 C&J
6 TTB
....
115 reps (Finished 18 C&J and got 7 TTB)

Part 2:

10 Minute Airdyne
30 Seconds 90%  1800-2200 cals/hr
30 Seconds 50%  600ish cals/hr
207 cals total
+
Alternating Every 45 seconds for 15 minutes
1st: 5 strict HSPU
2nd: 5 strict pronated pull ups 
Everything UB and easy

3/29/13

A. Build to a Moderate Push Jerk (80%)  265, easy
B. Shoulder shrugs mixed grip 3x5  275
C. 150m row @85% rest 90 seconds  26.5x3
D. Seated Good Mornings with 25lb plate, hold at the bottom for 5s 3x10  complete
E. 10 Minute easy airdyne  Complete

3/27/13

A- build to a heavy push jerk  305lb, pr for push jerk and 5lb away from pr split.

295: http://youtu.be/bgYTwfuLa08

B- Squat @ 42x0- 3x3, 80%, 3min rest  325, 335x2 sets

325:  http://youtu.be/kGauSPy8W1k

C- 15 wall climbs for time  1:11

Vid: http://youtu.be/ermKuP-2J7k

+

2min AD Cals 90%  71

Harder than it looked on paper.  Video messed up on 305 push jerk :(.  Went for 315 after and barely missed.

3/26/13

Part 1:

row:

8 x 500m (1:45ish pace), 2 min rest

1:42.9/1:42.7/1:42.6/1:42.8/1:41.8/1:42.5/1:41.7/1:42.5 

+

10 GHD Sit Ups x 10 sets rest 30 seconds Complete UB in about 9:00

Part 2:

20min AD-

10s 90%  2600-3000 cal/hr pace

50s 50%  600-800 cal/hr pace
Complete, computer kept shutting off but estimating 340-360 calories.

3/25/13

A.M.

A- build to a heavy squat clean 305 in 15 minutes, called it there

B- for time- 30 squat clean 225  5:40
http://youtu.be/UV7vmK9lDHo

C- 300s FLR on rings  complete in 5:44

P.M.

3 rounds, ea for time: 5min rest

10 pc 155  ub x 3, true grip

15 kbs 2pd  ub x 3

20 toes to bar  2 sets, 3 sets, 4 sets.
1:33, 1:37, 1:42 Forearm murder!

3/23/13

Part 1:
13.3
12 Minute AMRAP:
150 Wallball 20
90 Double Unders
30 Muscle Ups

1 + 6 (276 reps, +14 rep pr from last year)

WB done in 5:19 (Karen PR) then finished dubz at 6:44.  Muscle ups finished at 11:43 then walked over and cranked out 6 wb.  The first wb was amazingly heavy, like i picked up a 70lb ball.  Muscle ups hurt...bad.  Most painful workout in a while. 

Part 2:
20 Minute Airdyne Flush  310 calories, HR: 114 immediately after effort.
+
16 Minutes Alternating EMOTM:
1st: 8 GHDSU
2nd: 8 KBS 2.5pd
Complete ub
+
20 Minute Foam Roll Done

3/22/13

A. Back Squat 3x3 rest 2 minuts 80%  325, 335x2
B. 3 sets:
     10 WallBall
     30 Double Unders
     Rest 1 Minute  All ub, 42ish seconds
C. Powell Raises 3 sets of 8 @ 12lbs rest 45s  Complete
D. Airdyne 10 Minutes
     50 seconds 60%
     10 Seconds 85%
      Complete, 150 calories

3/20/13

for time:

50 ball slams 30lbs 

50 AD Cals

500m Row

5:26
vid: http://youtu.be/1XhWl-uD2YE 

+

for form:

50m 45lb overhead lunge

1:58 w/45lb Rogue Plate

3/19/13

Part 1:
3 rounds

250m row  43.8 x 3

25 wall balls ub x 3

3min rest

1:43 total time each set

+

3min AMRAP

3 MU

3 DL 315 EROM on 45lb Rogue Bumper

5 Rounds even, all ub but last set of mups 2/1

+

3 rounds

accumulate 60s handstand hold chest to wall  ub x 2, then 2 sets for last 1

accumulate 60s ring support hold (top of dip position, palms out, in front of hips) 2setsx2, 3setsx1

8:56 total time

Part 2:

A- Clean and jerk- 2, 2, 1, 1; 2min rest, 80% effort  255, 275, 300, 310(pr)
310:  http://youtu.be/hERavX2kGlg

B- Push jerk- 2, 2, 2; 2min rest

C- Snatch- 3, 2, 1; 2min rest, 80% effort  185, 210, 225, 240x
225: http://youtu.be/_KRtGYVt_Zs
240: http://youtu.be/nIJQOY14PgY
D - Alternating EMOTM 16 Minutes
      1st: 5 Strict HSPU EROM 11"
      2nd: 10 Toes to bar
      Complete, UB
Vid: http://youtu.be/Hz9mD_69vY0 

3/18/13

5 min Z1 airdyne warmup  Complete
+
20 Minutes Airdyne:
20s 85%  1500ish cals/hr
40s 50%  720ish cals/hr
320 cals total
+
10 minute easy airdyne legs only complete
+
foam rolling posterior chain/calves  complete

3/13/13

20min AD

30s 85% 

50s 50%

Complete, 85% around 1350-1500 cal/hr, 50% around 700-750 cal/hr

+

A- OHS- build to a tough single in 15 minutes  280 (10lb pr)
260: http://youtu.be/_5J-0aXsbqk
280: http://youtu.be/emXyvAhWLgE 

B- Ring Dips- 3, 3, 3 Rest 2 Minutes  70, 105, 125 all strict

C- weighted pullups- 3, 3, 3 Rest 2 Minutes  70, 105, 110 all strict pronated

Feel very fatigued today.  Not super sore but just tired.  Yesterday must have taken a lot out of me.  Plan is sushi or pizza tonight to carb up for saturday.  OHS went 185, 225, 245, 260, 280 (close depth).  Had a member at the gym watch and said it was close but i hit parallel, camera angle is from the top of a rower angled down & shows it's close but i think its good.  Have more in me when I'm fresher.  Last 2 sets really bothered tricep for some reason, going to be sore tomorrow, need to get rid of this adhesion that keeps coming back by my radial nerve.

3/12/13

Part 1:
3 rounds, 3min rest

5 heavy push press  240, 250 (PR5), 255(3)

15 Cal AD  19 seconds each

250:  http://youtu.be/fdqwGaQgcfE

255:  http://youtu.be/9ly9SbPVWW4

+

3 rounds, 3min rest

5 front squat  295, 300, 305 (4)

15 Cal AD  20, 22, 19

300:  http://youtu.be/ch99TG09gcI

+

3 rounds, 3min rest

5 tng DL  375, 385, 405

150m row  27.5, 27.3, 26.6

405: http://youtu.be/2IxyYrGRDsE

Part 2:
Alternating EMOTM x 20 Minutes
1st: 8 GHD Sit Ups ub, ez
2nd: 8 Strict HSPU  ub, ez

3/11/13

part 1

A- build to a heavy power clean in 15 minutes  300 (5lb pr)
300:  http://youtu.be/AdJoK9FJYp8

B- subtract 25% from A, then build to a heavy squat clean in 15 minutes  305 (pr tie), 315x
305:  http://youtu.be/yc4qyX_ypac

C- 50% of B and do AMRAP squat clean in 5min  40 @ 155
Vid: http://youtu.be/0ZjsGYrgfFw

D- 5 sets of 10 strict toes to bar rest 1 minute  Unbroken

part 2- 85%

5min AMRAP

10 BJ 24"

10 KBS 1.5pd

10 HR pushups
4 + 13

+ (2min rest)

5min AMRAP

7 thrusters 95lb

35 DU
5

+ (2min rest)

5min AMRAP

10 AD Cals

5 HSPU

10 wall balls
3 + 14

+ (2min rest)

5min 

row
1372m, 1:49.3/500m

 

*Rested 3 minutes between parts on part 1, might have been too quick.*  Squat cleans did not feel sharp today.  Haven't done cleans in general in months and I need to work on my position on the catch for the squat clean.  I remember almost getting 300 for 2 TnG when I was doing ALOT of squat clean work.  Just need to get comfortable in the catch and I know 315-330 will go up.

3/9/13

Part 1:
13.1
17 Minute AMRAP:
40 Burpees 6" above reach
30 Snatch 75lb
30 Burpees 6" above reach
30 Snatch 135lbs
20 Burpees 6" above reach
30 Snatch 165lbs
10 Burpees 6" above reasch
AMRAP Snatch 210lbs in remaining time
175 reps (25 @ 165)
Vid: http://youtu.be/zV5-Ay5_-XY

Part 2:
5 sets:
60 Second Airdyne Calories 85%  28, 27, 26, 25, 25
Rest 30 seconds
60 Second Burpee Box Jumps  13, 13, 13, 13, 14
Rest 30 seconds
+ Rest 10 Minutes
5 Minute AMRAP Calories airdyne (goal >130)  132

3/8/13

10 Minutes:
30 Seconds Airdyne Z1/Z2  110 total cals
30 Seconds for 5 Burpees to 6" target  14 seconds for each set of burpees

Rest 5 Minutes

3 Sets, rest 3 minutes
5 TNG Power Snatch  155, 165*, 170
7 Burpees ub, ub, ub
10 Box Jumps 24" ub, ub, ub
66 seconds, 69 seconds, 65 seconds


*Pulled my left trap on last snatch at 165.  Not bad when it comes to snatching but hurts to turn my head to the right and to tilt my head back, hopefully a good nights rest will cure it and i'll be gtg for 13.1 tomorrow, ya buddy!  190 is the goal!

3/6/13

A- 3-position snatch- x1, 5 sets, 90s rest  135, 155, 165, 175, 185

185: http://youtu.be/Dw1v3zICNr4

B- Snatch Grip DL, 100-110% snatch 1RM x2 EMOM x8  265, complete

C1- Snatch grip PP x3, 3 sets, 1min rest  225

C2- weighted GHD raises x8, 3 sets, 1min rest 45lb plate ub

D- 16 unbroken C2B pull-ups, 5 sets 2 minute rest complete ub

Soooooo sore today from monday.  Kept everything light and fast today.  Upper/middle back/biceps/quads are all tender to the touch.  This means 1 thing.  Pizza tonight woo woo!  Also may do a walk through of 13.1 tonight depending what it is to figure out pacing for saturday.  I always do better after a walk through so gotta find time for it tonight or friday.

3/5/13

part 1

50 TGU (25 ea) 1.5pd

10:39

Vid:  http://youtu.be/yE8u6zFcqKI

Rest 15 minutes

part 2

3 Rounds, 2 min rest

10 BJ 24"

10 PJ 155

10 BJ 24"

10 Burpees 

1:36, 1:39, 1:37 all sets unbroken

1st set: http://youtu.be/Md3rWSDqWGM

3rd set: http://youtu.be/T0y6nXLFMF0

Rest 15 Minutes

part 3

3 rounds, 2min rest

20 DL 185  Unbroken x 3

40 AD Cals (<90s)  1:22*, 1:27, 1:29

1st set:  http://youtu.be/Kq7fCqLDJaM

*Airdyne shut off on 1st set for like 20 seconds when i started so had to wait for it to restart =/

3/4/13

A- Front Squat- 5x5, 3min rest  315(pr), 320(4), 315(4), 295, 295
315:  http://youtu.be/iFYWypAkIS8
320:  http://youtu.be/4B7TAsRNanQ

B1- Press- 5x5, 1min rest  155, 160, 165, 170, 180

B2- 10 t2b, 5 sets, 1min rest  Unbroken

B3- 5 incline pelicans, 5 sets, 1min rest  Unbroken
180:  http://youtu.be/vNEFTpHpWWY

+

10 rope climbs, rest in FLR  2:49
Vid:  http://youtu.be/r-J4YdcghA8

Part 2:

alt EMOM x 20min

1- 3 tng hsc @ 225
2- 4 ub MU 
Complete
vid:  http://youtu.be/0A_aMCmVmbc

3/2/13

part 1:

For time:

50 muscle ups

8:49, First 30 in 4:09 which is a PR for 30.
Vid:  http://youtu.be/dD7HIA9L5qg

part 2 (+ = 60s rest):

3min Max AD Cals  82

+

3min ARMAP WB  86

+

3min power snatch 135  27

+

3min HSPU  28

+

3min Max AD Cals  71

3/1/13

3 Rounds for time:
12 Clean and Jerk 165
500m Row
9:50
http://youtu.be/hsSJVer_0A4