9/21/13

5 sets @ 90%:
400m Row
10 Box Jumps 40"
Row Paces:
Total Times:

PM:
A1. CGBP 3 reps x 3 sets rest 2 minutes  265, 265, 275
A2. Weighted pronated pull up strict 4 reps x 3 sets rest 2 minutes  88lb for all
A3. Deadlift 3 reps x 3 sets rest 2 minutes 415 for all
+
EMOTM 8 Minutes
3 Unbroken wall walks complete/unbroken

9/20/13

AM:
20 Minute row:
30s on
30s off
Complete, did not go well, feeling tired in general.

Pm:
8 Minute EMOTM:
8 Single leg burpee box jumps 20"
Complete, tougher than i thought to do 1 legged box jumps.
+
3 Sets:
5 Power Clean TNG 185
10 185lb front rack lunges
15 HSPU
Rest 5 Minutes
1:24, 1:17, 1:16 all unbroken.

9/18/13

For Quality:
10 Power Snatch 185
50 TGU 55lb
10 Power Snatch 185
20 Minutes on the dot

9/17/13

AM
Airdyne
10 sets:
60 sec 90% aerobic
30 sec walk rest
10 sets:
30 sec 90% aerobic
30 sec walk rest

PM
A- squat- x3, 4 sets, 3min rest  345, 365, 380, 390 (PR for 3) All sets "raw" no belt.
390:  http://youtu.be/qibz69VDbmg

B- box squat 55-60% x3 EMOM x6 225lbs 

C- Russian barbell stepups x5 ea, 3 sets, 2min rest 115lbs

D- for quality (keep core right on DU)

50 t2b

100 DU 

50 ghd sit-ups

100 DU

9:14

9/16/13

AM:
Airdyne
20x
30s 90%
30s 50%
10x
10s 90%
50s 50%
400 cals

PM:
For time:
200m Row
20 Power Clean 155
20 Burpees
200m Row
3:35, rower shut off for 2nd row, cost me about 10 seconds
Rest 10 Minutes
For time:
15 KBS 2pd
15 Power Clean 155
15 KBS 2pd
1:41

9/14/13

A- BS- x2 light/mod AFAP EMOM x10  320lbs, easy

vid: http://youtu.be/xRqFox1l92I

B- good am x5, 3 sets, 2min 185, 195, 205

185: https://www.youtube.com/watch?v=6plOXBcsudI

205: https://www.youtube.com/watch?v=ZU7kVExw3yk

C- tricep skull crushers, ez x8, 3 sets, 2min 80

+

Heart of America Teaser Wod

2 Minute timer complete:

10 Snatches 165lbs

amrap double unders in remaining time

Score: 151 Double Unders

vid: https://www.youtube.com/watch?v=nJ8KQfYWhvg

+

3 rounds, 10min rest

20 c2b pull-ups

40 wall balls

600m row

4:20, 4:30, 4:16

9/13/13

30 Rounds:
30 Lunges
20 Air Squats
10 HSPU
*60 Minute Cap for quality
25 Rounds + 14 lunges (Did the first 4 rounds as 45lb overhead lunges then went to bodyweight lunges as rx'd)
Video of final 2 minutes: https://www.youtube.com/watch?v=8cyX6xVagf0

9/11/13

5 rounds

1min AD  147 calories total

1min kbs  24-26 per set

1min FLR

1min DU  68-76 per set

1min sit-ups   24-27 per set

9/10/13

am

30min AD z1

528 calories

pm

A- squat- 33x1- 3-5 x5, 2min  315 for 4, 5, 3, 3, 3

B- 5 rounds, 3min rest

8 S2O 155lb

8 squat 155lb

100m row

68, 68, 64, 64, 57 seconds

9/9/13

am

25min run fasted 

12 sets:

30 sec airdyne

30 sec rest

30 sec double unders

30 sec rest

211 cals (215 last time i did 15 sets) and about 50 DU a set

pm

A- DL x3 q 20s x15, moderate  275, complete

B- HPC- build to a tough single  285 pr?

C- alt EMOM x 10 rounds

1- 5 ghd raises, weighted

2- 5 wall trap 3

3- 3 MU

complete

9/7/13

part 1-

30 min AD (running clock)

get off every 3min and do 10 hr push-ups and 20 lunges
415 calories

part 2

6 RFT

5 man makers (35lb dbs)

5 MU 

9:06

part 3

for time:

10 man makers

15 bar MU

20 OHS 135lbs

25 KBS 2.5pd (88#)
7:07, did bar mups in singles cause I haven't done them in 6-8 months...anytime i tried to string them together my hands would start to rip.  Took the longest out of everything by far.

9/6/13

10 Rounds for time:
500m Row
10 KBS 88#
26:50

9/4/13

am

Airdyne to hell

88, 74, 56, 34, 12 seconds.  4 second PR from about a year ago.  Happy with how awful i felt, didn't warm up just went right into it.

pm

A- Clean- 3/ 2/ 1, 3min 255, 270, 275, 285F

B- PJ x1/ SJ x1 EMOM x10, 80% effort

B. 1 SCT EMOTM start at 135 add 10lbs each minute Made 255 and stopped there.  Did EMOTM up until 245 and then for 255 (those were both every other minute so an extra minute of rest)

C. EMOTM 10 Minutes:

1st weighted pull-up 55lb x3 ub strictj/pronated

2nd  weighted ring dip 55lb x3, ub

9/3/13

AM:
25 Minute fasted run  Skipped..would have only had 5.5 hours of sleep, this let me get an extra 40 minutes.

PM:
For time:
1000m Row
30 HSPU
Rest 10 Minutes x 2 
5:26, 5:56 (1st row 3:23.2, 2nd row 3:41.3)
+
50 Strict Toes to Bar for Form  Complete at leisure while coaching

9/2/13

AM:

EMOM x10min

10 single leg burpees (5ea) Complete as rx'd, 25ish secs per set

+ Rest 10 minutes

10min KBS 2pd, sets of 10 only  16 sets + 4 into 17

+ Rest 10 minutes

10min AD Cals 90%  194 calories

PM:

Row 500m @ 90-95% rest 3 minutes x 5 sets  1:39.0, 1:37.2, 1:36.2, 1:36.7, 1:36.3

+

EMOTM 10 minutes

1st: 6 Strict Chest to Bar Pull Ups  UB Pronated

2nd: 6 Strict Press 135lbs UB

8/31/13

AM:
20 Minute Airdyne
15s 95%
1:45s 55%
10 Minute Airdyne
10s 95%
1:50 55%
469 cals total after 30 mins

PM:
30 Muscle ups for time
3:44 (25 sec pr)
Rest 6 Minutes
500m Row @85%
1:38.8
Rest 3 Minutes
500m Row @85%
1:38.5

8/30/13

Friday night lights

For time:
50 DU
40 Over the stick (on top of 24" boxes) Burpees
30 Pull ups
20 Snatches (135)
10 Wall climb

http://www.youtube.com/watch?v=3d25KlHRh8I
Me: 8:04  
Luke Ahlfield: 9:04
Andrew Benton: 11-12, don't remember exact time bud, sorry!