4/24/2014

A. Push Press. Push Jerk. Split Jerk, 1.1.1 - work to a challenging set  245, didn't push this b/c of shoulder.

B. Box Jumps onto 40" box, AMRAP in 5 minutes - don't die, thx  38, this aggravated the groin a bit.  7 first 2 minutes then 8 last 3.

C. 21,15,9 for time:

KBS - 32kg

Burpees

Unbroken - 3:51.  I know I did this last October...did not record my time.  I believe this is 15ish seconds off my PR though ?

4/23/2014

A. Back Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min Complete at 290lbs (70% of 415).  This pulled my tweaked adductor/groin a bit.  Was ok but not great.

B. Deadlift @ 20X0, 5 reps @ 295b per min x 5 mins  Complete, tempo harder than expected.

C. 3 sets @ high effort:

30 wall balls - 20# to 10 ft

20 cals AirDyne

2 min b/t sets

1:58, 1:54, 1:56

Was feeling like poo today so changed it up just a tad.  Did 295 instead of 315 on DL and 20 instead of 30 cal on the AD.  Shoulder felt good during the WB which was good, did not feel great in squat surprisingly.  Just stretched out my anterior deltoid which is where the pain is.  However, I believe this to be referred pain from the posterior side of my rotator cuff.  Not a physician so can't say for sure, when I get done with the office May 2nd def going to get it checked out.

4/22/2014

A. Snatch, work to a tough single  205

B. C&J, work to a tough single  285

C. EMOM x 6 mins:

1st - 4 ring muscle-ups

2nd - 3 hspu to 7" deficit

EMOM x 6 mins:

1st - 6 strict pull ups

2nd - 5 strict press 55lb DB's

EMOM x 4 mins

1st - 5 ring muscle- ups

2nd - 4 hspu to 7"

EMOM x 4 mins

1st - 7 strict pull ups

2nd - 6 strict press 55lb DB's

Complete

Right shoulder has been iffy for a while now.  Today muscle ups and HSPU were really painful, to the point where I changed it up....I love MUPS and HSPU and hate changing programming so that tells you what kind of painful it was.  Not sure what's going on with it.  Felt ok on the CJ and iffy again on the snatches.

4/16/2014

A. Deadlift @ 11X1, 5-3-2-5-3-2, 1:30 min -  heavier on 2nd wave 335, 355, 375, 335, 375, 405

B. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, 2 min - start @ 155lb, add 20lbs per set Complete.

C. EMOM x 10 mins:

1st - 15 toe to bar

2nd - 10 burpees to 6" OH

Everything UB.  TTB all 0:20, burpees 0:24-0:27.  Last set of TTB were tough.

4/15/2014

A. Front Squat @ 30X1, 5 reps x 8 sets, 1 min - start @ 155lb, add 10lbs per set Complete
B. Ring Muscle-ups, 3 per min x 10 mins Complete

C. Barbell Russian Step-ups onto 20" box, 10/leg x 5 sets, 45 sec b/t legs - go heavy 95lbs

Whole session was tougher than expected.  Only rested 4 minutes between each part and the short rest during each part kept it tough.  Russian Step-Ups were new to me, have done regular but not Russian, lot of balance on one leg.  

4/13/2014

A. Squat Clean and Split Jerk, work to a moderate single 285, 300 (F Jerk)

B. Strict HSPU to Deficit, 2 tough reps per min x 15 mins 8.2" easy

C. 1 min AirDyne @ 75%/1 min AirDyne @ 50% x 10 sets 340 calories, HR 148 Right after.

4/12/2014

A. Squat Snatch, work to a moderate single  10 minute timer 155 to 215.

B. Weighted Pronated Chin-up @ 30X0, 5-5-3-3, 2 min  35, 55, 70, 70

C. 1 min Row @ 75%/1 min Row @ 50% x 10 sets  5025m

4/10/2014

3 sets:

7 ring muscle-ups ub all sets

2 minutes alternating step-ups onto 24" box - moderate effort 45, 48, 43 reps

2 min rest

+

3 sets:

15 toe to bar

30 cals AirDyne @ moderate

15 db push press @ 40/hand

2 min rest

2:18 each set, all unbroken

4/9/2014

A. Deadlift @ 11X1, 5 reps x 5 sets, 2 min - start @ 205lb, add 20lbs per set complete with true grip till 285, then mixed grip.

B1. CGBP @ 20X1, 4-6 reps x 3 sets, 1:30 min 215, 225, 225...anterior deltoid has been bugging me for a while and really felt it on this and yesterdays press.  Feels super tight..not sure how to fix at the moment.

B2. Pendlay Rows @ 22X0, 4-6 reps x 3 sets, 1:30 min  135, 155, 155.  Tempo was tough.

C. 10 min EZ AirDyne  182 calories, although i'd call this more of a moderate effort which is crazy seeing as I could hold this for an hour last summer.  Coming off the cleanse though I expected this.  Overall feeling pretty good though.

4/8/2014

A. Back Squat @ 30X1, 10 reps x 5 sets, 2 min - start @ 165lbs, add 20lbs per set Tempo was tough towards the end, but complete.
B1. Press @ 11X1, 4-6 reps x 3 sets, 1:30 min 135, 145, 155 all for 6.  155 was a grind 6th rep

B2. Weighted Pronated Chin-ups @ 20X0, 3-5 reps x 3 sets, 1:30 min 55, 65, 70 all 5 reps @ tempo

C. 10 min EZ Row 2426m

Haven't trained since Saturday 3/29.  Did the neera cleanse Monday-Sunday the week after (6 days).  Went from about 194lbs down to 183lbs so about an 11lb drop.  The difference this time around is I weighed in at 187.8lbs last night.  Last time I did the cleanse I only gained a lb back by time day 3 had hit, so gaining it back much faster this time.  Although I did things differently this time, not sure if it was a good or bad different but I'm feeling good so can't complain.  First day back went well...minus the row.  Was taxing to hold 2:00 after a few minutes so let it slip back to a slower pace.