5/28/13

A. Build to a tough-ish 3 rep OHS from floor  245
B. Alternating EMOTM 10 minutes:
1st: 3 KB snatch/arm 70lb kb
2nd: 6 box jump 30"
unbroken/easy
C. 10 Min airdyne:
30 seconds 85%
30 seconds 50%
166 cals

5/24/13

AM:

A- build to a heavy squat clean  285, off today

+

alt emom x 10 rounds

1- 4 sc 225

2- 2 rope climbs

complete/unbroken

 

PM

3 Rounds for time

25 wall balls 30lb

20 pistols

5:45

5/25/13

AM:

for time:

100 DU

30 wallball 30lb

100 DU

30 Thrusters 75lb

100 DU

30 pistols

100 DU

30 C2B pu

100 DU

30 KB snatch 70lb (alternating from ground)

19:30

PM:

row 30s 95% x8, 2min rest
172, 170, 172, 174, 173, 174, 173, 174 meters

5/22/13

AM

A- OHS- x3 from ground, 5 sets; 2min rest  185, 215, 235, 255X, 255 (depth is close..)

B- Pronated weighted pullups- 3 x3, 2min rest  88, 103, 113

+

alt emom x 5 sets

1- 315lb DL x8

2- HSPU x10

Complete, unbroken.  Lat is still hurting a ton when deadlifting.
+
13 Minute EMOTM:
4 Bounding Box Jumps 30"
Complete, still need to work on bounding.  

PM

3 RFT

500m row

10 front rack lunges 185lb

5 s2o 185lb
10:33 bar taken from ground.

5/21/13

12min AMRAP

10 thrusters 75lb

20 pistols alternating

40 DU

5 + 18

+

12min AMRAP

10 c2b pullups

10 KB snatch 70lbs (alternating from ground)

10 BJ 30"

5 + 16

5/20/13

AM
Airdyne 30 Minutes at easy-ish pace
506 calories/10.3 miles
+
10x10 GHD sit ups at easy pace
Took about 10 minutes to complete

PM
Alternating EMOTM 20 Minutes:
1st: 3 burpee mups
2nd: 10 wallball 30lb
Complete unbroken/easy 

Literally ate almost no food yesterday.  The only thing i ate all day/night was a hamburger and a few boneless wings from BWW.  Even skipped out on the fries.  Also drank approximately 18 Ounces of Rum in about an hour.  Obviously after what transpired yesterday I decided to take today easy.  Will make up for this by going tues/weds and fri/sat/sun this week.

5/18/13

A.M.
A. Overhead squat from rack 3x3  225, 245 (not low enough), 255 (probably a 3rm)
225:  http://youtu.be/4FHidSUcR_s
255: http://youtu.be/T8DGhW5URlU
B. EMOTM 6 minutes:
    5 Burpee Muscle ups to 88" Rings
    Complete, last minute was close, finished at 5:55...only rested 3 minutes after last OHS set.
Vid: http://youtu.be/QFCCSqbuqnE  
+ Rest 20 Minutes
For time:
80 Calorie airdyne
40 Thruster 45lb
20 Box Jumps 30"
6:28, Finished airdyne around 3:38, thrusters around 5:01, box jumps were slow..legs were heavy.
vid:  http://youtu.be/vY3hlAzXqy8

PM
Alternating EMOTM 20 Minutes
1st: 2 Rope Climbs 
2nd: 3 Lunges/leg 165lbs in Front Rack
Complete/unbroken....tweaked right glute (didn't feel till after) but most likely resting tomorrow so should be good.  

5/15/13

for time:

100 KB snatches 2pd (Alternating, from ground)

11:22...had 50 @ 3:50 and back just lit up on the eccentric portion.  Still messed up from DL's last thursday. 

+ Rest 15 minutes

for time:

100 pistols 

5:08 unbroken and steady

+ Rest 15 Minutes

alt EMOM x 10min

1- 5 DL 375lb

2- 5 BJ 36"

Complete/unbroken, not as bad as expected

+ Rest 15 Minute

build to a heavy c2b pullup

105lbs.

5/14/13

A.M.
double Jackie with a twist

2 rounds for time

1000m row

25 ohs 135lb

15 Burpee muscle-ups

19:43, 1st round in 9:40 2nd round in 10:03

Vid:  http://youtu.be/2GYSH_Jj1Bo

PM
5 sets:
20 Unbroken Wallball 30lb
10 Back Squat 225 afap
Rest 3 Minutes
Total set times: 1:13, 1:15, 1:18, 1:24, 1:19
1st set:  http://youtu.be/T7I1fgHRhSY
5th set:  http://youtu.be/TSLHQazCGTM

5/13/13

7min AMRAP

7 hspu

14 jump switch lunges

8+1
Vid: http://youtu.be/_i3tlAe1Vi0 

+ rest 5 minutes

7min AMRAP

7 t2b

7 s2o 165lb

6 + 4
vid: http://youtu.be/t5XNa6XWcLM  

+ rest 8 minutes

7min AMRAP

2 rope climbs

2 sc 225

20 DU
4 + 2
vid: http://youtu.be/6XvlXzjz-l4 

5/11/13

Alternating EMOTM 20 Min:
1st: 7 KBS 2.5pd (88lb)
2nd: 7 Box Jumps 30"
Complete/Unbroken
+
5 Sets:
20 WallBall 30lb
20 Pistols
20 cals airdyne
Rest 3 minutes
2:30, 2:30, 2:26, 2:28, 2:35

5/10/13

Alternating EMOTM 20:
1st: 4 Squat Clean 225
2nd: 2 Rope Climbs
First 10 minutes as rxd, next 8 minutes did half (2 clean/1 climb) last 2 minutes as rxd.
+ Rest 10 Minutes
Alternating EMOTM 20:
1st: 3 Burpee muscle ups
2nd: 10 pistols
Unbroken and very easy
+ Right into
For time:
10 Burpee Muscle Ups (85ish" Rings)
1:15

P.M.:
20 Minutes amrap @ 85%:
500m Row
10 HSPU
7 + 190m...back was lighting up again, that thing is sore.  All HSPU sets unbroken.

Notes:  Still super sore from mon-weds.  Lower back LIT UP during first emotm.  Loosened back up during 2nd emotm but still super sore.

5/8/13

6 sets: 4 min rest

5 DL Heavy tng  415(no belt), 425, 385, 395, 405, 365

5 burpee broad jumps  unbroken-ish

15s AD Cals 100%  8 calories each time

415: http://youtu.be/XcAf3hI78lk

425:  http://youtu.be/XKWrCvtSBNQ

5/7/13

alt EMOM x 40min

1- 5 tng High hang Squat Clean 60% 1RM (185lbs)

2- 4 MU

3- 3 high hang PS 145lbs

4- 2  rope climbs

Complete, everything unbroken and TNG.  

I cannot explain how sore I am from yesterday.  While warming up i failed my first squat clean at 135lbs.  I don't think i've ever felt so worn out.  It's a miracle i somehow got through training today.  It hurt, badly.  Since last tuesdays EMOTMS i've had a nagging pain in my left lat, particularly when lifting anything from the ground and keeping my back tight.  That + how worn out I am will make tomorrows deadlift intervals very interesting. 

5/6/13

Part 1:

A- Jerk Balance- x2, 5 sets; 90s rest  135, 155, 175, 195, 225
195: http://youtu.be/lvP1E67C9qw
225: http://youtu.be/qr8VyHJtas0

B- Squat 20/ 10/ 10, rest 60s b/w sets- try to complete set of 20 within 80s  315 (1:50 to complete), 
295 (7, belt came off and shut that set down), 295
315:  http://youtu.be/n-ps1ghQ_3Q
last set @ 295:   http://youtu.be/915ZeP1DZak

C- Accumulate 120s L-sit  4:20 to complete

D- 10 minute amrap @ 70%:

      200m Row

      5 E-ROM HSPU (on 2 45lb rogue bumpers)

      6 + 180m, all hspu unbroken/easy

Part 2:

3 RFT

10 HPC 225lb

20 pistols

30 triple unders
16:26
http://youtu.be/a8MlGlOKnLM 

5/4/13

part 1

5km row

every 2min, perform 10 burpees

27:58...130 burpees and 5k row.  Brutal.  About 12 hour turnaround from part 2 last night.

part 2

A- press- 5, 3, 1, 1, 1, 2min  195, 205, 215, 225, 230X
195:  https://www.youtube.com/watch?v=hyAgWzTLsNI
205:  http://youtu.be/Y_ufjnjpEfI

B- push jerk, 3, 3, 3, 1, 1, 1, 2min 225, 245, 255, 275, 285, 305X

C- Split jerk- 1, 1, 2min  285, 295

D- snatch balance- 2, 2, 2, 2min 135x3

part 3

for time:

3 rounds:

30 AD Cals

30 wallballs
6:39 all ub except 2nd set WB 22/8
http://youtu.be/Al46SLoDVhI 

5/3/13

Part 1:
25min run

10 min (10 rounds)

30s 85%

30s 50%

+

9 min (6 rounds)

30s 90%

60s 50%

+

6 min (3 rounds)

30s 95%

90s 50%

Complete, no idea on paces but completed 1 mile @ approx 6:58, 2nd mile time approx 7:15 and had 3 miles complete @ approx 21:46.  At 25 mins I had covered approximately 3.5 miles.

Rest 10 Minutes

300s FLR on Rings

Complete in 5:30, first 2:45 unbroken then few second breaks here and there.

part 2

A- build to a heavy CJ  305, 315X (PR clean failed jerk)
315: http://youtu.be/5vM0kTM6SQE

B- CJ 85% of A x 5min amrap  10 @ 265lbs, 1 miss.
vid: 

C- build to a heavy snatch  225
225: http://youtu.be/HPsZIcq8Grk

D- snatch 85% of C x5min amrap  20 @ 190lbs
vid: http://youtu.be/HlbrB3Zwhjc

5/1/13

A.M.:

20 min AMRAP:

2 TGU/arm, 2pd

10 pistols/leg 

9 + 2 TGU right arm

P.M.:

every 90s x 15 rounds:

100m row  17.6-18.6 seconds

3 MU  All sets unbroken