7/31/13

A.M.
2 Min Z1 airdyne warm up  35
+
20 sets:
30 seconds airdyne aerobic 80 rpms the whole time
30 seconds walk rest
287 cals
+
2 Min Z1 airdyne cool down  28

P.M.
A. Back Squat 10-10-10 rest 1 minute  Used 345 went 10, 9, 6, 5 so got all 30 reps but in 4 sets.  Rested 1 minute between each set
B. 50 Strict toes to bar  Took my time but finished in 6:20
C. 3 sets:
     10 Deadlift 185
     10 Burpees
     100m Row
     Rest 3 Minutes  All sets 66 seconds

7/30/13

Part 1:
3 Mile Run Fasted/easy
25:00, a little slower than last week so stopped here instead of doing 4 miles.  calves were hurting a bit.

Part 2:
A1. Strict Press 3-5 @ 160lbs rest 60 seconds x 10 sets  5x2, 4x6, 3x2
A2. Ring Push Ups 10 rest 60 seconds x 10 sets  Complete, unbroken

Part 3:

A1- ring row x10, 60s, 10sets  Unbroken

A2- pendlay row x5, 10 sets, 60s  Complete @ 185lbs

7/29/13

for time:

1200m row  3:56.5, 1:38.5/500m (3:12.7 1k which is 0.2 sec off pr from 4/29)

+

for time:

flight simulator  6:12 PR (tripped on last DU, cost me 5 sec)
vid:  http://youtu.be/errHU_ZO9qU
+
for time:
100 kbs 2pd   4:40 PR
vid: https://www.youtube.com/watch?v=hVmqpfgWJyk&feature=c4-overview&list=UU0GoYTGFWNYyUxWa62eGk3w

7/27/13

Part 1:
A. Every 90 seconds x 5 sets 1 HBBS 400lb  Complete
Rest 5 Minutes
EMOTM 10 Minutes 2 HBBS 350lbs  Complete
Rest 5 Minutes
EMOTM 10 Minutes 3 HBBS 335lbs  Complete (took minute 8 off)
B1. Ring push ups 15 x 5 sets rest 60s  Unbroken
B2. Strict COVP Pull Ups 12 x 5 sets rest 60s  Unbroken x 3, 10x2

Part 2:
10 Rounds for time:
200m Run
12 KBS 55 
13:31 

7/26/13

Part 1:

60min AD Z1/Z2  946 calories
It's never my breathing, just the uncomfortableness in my legs.  Today specifically my right hip flexor was very tight.

part 2:

A- EMOTM 10 minutes 3 strict press 155 20 Double unders Complete
B- box squat 55-60% x2 EMOM x10  Complete @ 235

C- weighted ghd raises 5x5 25x3, 35x2

D- banded pull throughs- 5 sets, 20 dynamic reps  complete

7/24/13

Part 1:
A. Back Squat 15, 10, 5, rest 60s  325, stuck to rest periods, tough
B. 20 Unbroken Lunges rest 3 minutes  135, 155, 175
C. 1 Min FLR on rings rest 1 minute x 5 complete


Part 2:
3 sets:
10 Deadlift 185
10 burpees
60s airdyne
Rest 5 minutes
2 Sets:
30s airdyne
rest 2:30  33, 29 cals
Right into
3 sets:
15s airdyne
rest 2:45  18, 18, 19 cals

Back was super sore from yesterday, deadlifts felt awful warming up (on my lats not low back) so modified to something somewhat resembling the stimulus.

7/23/13

Part 1:
3 Mile Z1 Run
24:47

Part 2:
5x500m Row @ 1:39 pace rest 3 minutes
Complete, fastest 1:37.5, slowest 1:38.8

Part 3:
Emotm 10 Minutes - 5 strict pull ups
+

A1- ring row x10, 60s, 10sets

A2- pendlay row x5 @ 175lb, 10 sets, 60s
A3- ring push up x 7, 10 sets, 60s
Complete

7/22/13

Part 1:

tabata squat 95lbs  89 reps

4 min rest

tabata sit-ups  124 reps

4 min rest

tabata AD   86 cals

4 min rest

tabata DL 185lb  60 reps

4 min rest

tabata row  929m total

Part 2:

A. Press 10, 5, 3 Rest 3 Minutes  115, 135, 155

+

4 sets:

20 DU AFAP

Rest 3 Breaths

12 KBS 2pd

Rest 3 Breaths

15 GHD sit ups

3 min rest Complete

7/20/13

A. EMOTM 12 Minutes 1 HBBS 385lbs  Complete, no misses
B. 5x15 GHD Sit ups  Complete

Hamstrings and low back are torched today...assuming from the pull throughs since it was my first time doing those.  Skipped part 2 due to this.

7/19/13

Part 1

45min AD Z1

690 calories

part 2

A- box squat- build to a tough triple- use WIDE stance and sit back- use glutes/hams...  345lbs

B- spend 30min working on hip mobility- camel walk, alligator walk, Spider-Man walk, crab walk, horse walk... etc... Ido portal has a gd demo on YouTube where he demos these...

C- banded pull throughs- 5 sets, 20 dynamic reps  Complete with green band

7/17/13

AM:
15 sets:
30 seconds airdyne 85%
30 seconds rest
30 seconds double unders
30 seconds rest

877 double unders and around 215 cals on airdyne i believe.

PM:
A. Back Squat 10, 5, 5, 5 rest 60 seconds 345 whole way through, 60s rests are hard.
B. 5x20 GHD Sit Ups  Complete
C. 4x8 GH raises Complete

7/16/13

Part 1:
Row:
30s 90%
30s 50%
complete

Part 2:
6 minute amrap:
10 deadlift 135
10 burpees
6 + 4
+ 2 minute rest
6 minute amrap:
10 box jump 24
10 burpees
5 + 2
+ 2 minute rest
6 minute amrap:
10 ring rows
10 burpees
 5 + 11

7/10/13

AM:
30 Min walk/jog  Mixture of walking a lap, running a lap, took it nice and easy, was on a long fast and starting to get sick.

PM:
A. 20-10-10 Back Squat 2:30 rest  335 (10lb pr), 315, 315
B. 100 GHD sit Ups  complete, easy pace
C. 25 GH Raises  complete easy pace

7/9/13

AM:
15 rounds every 90 seconds:
30 second airdyne
7 bounding box jumps 24"
293 total calories (201 at 10 rounds)


PM:
5 Sets:
1:45 FLR
1 Minute Rest Complete/UB
+
10 Minute AMRAP:
20 Lunges
15 KBS 55
8 + 5
+
5 Minute AMRAP
20 Squats
15 Deadlift 135
3 + 20

7/6/13

AM:
1 Back Squat 365lbs EMOTM 15 Minutes
Complete, no misses


PM:
10 Sets every 90 seconds:
30s Row
12 Air Squats 
162m x 8 sets, 161m x 2 sets 

7/5/13

AM:
60 Minute airdyne z1/z2
916 calories

PM:
10 Rounds for time:
20 Box Step Ups 24"
10 Burpees (no clap but jump still)
13:06  

7/3/13

part 1

run:

5 x400m 85%, 3min rest

1:14, 1:20, 1:21, 1:23, 1:23 (went too hard on the 1st one so backed off a bit)

part 2

A- BS- 20/ 10/ 10, 3 min rest after 20, 2 min rest after 10.  325(pr), 305, 305 (felt like poo)

B- 100 ghd sit-ups In sets of 10 at my leisure while coaching.

7/2/13

Part 1:
Row 8 rounds:
0:35 95% 1:24-1:31 pace
2:15 55% All over the place lol
5816m, 2:03.8/500 avg

Part 2:
EMOTM 25 Minutes:
10 KBS 55lb
3 Ring Rows
Complete, easy

Part 3:
20 Minute amrap:
200m Run
20 Box step ups
200m Run
20 lunges   
5 + 200 + 8 @ 85% pace 

Saturday + Monday

Saturday:
AM:
2 Back Squat 335lb EMOTM x 30 minutes
Complete, no misses

PM:
10 Sets every 90 seconds
30 sec row  155-163m each set
10 Goblet Squat 55lb complete


Monday:
 AM:
15 sets every 90 seconds
30 second airdyne (>20 cal pace)
4 Back Squat 225
192 calories after 10 sets, 272 after 15.  So 18.2 calorie avg on airdyne.  All squats unbroken.  These sessions are hell.

PM:
Core/Plank on Rings/GH raises