8/9/12

part 1
for time, 10min rest b/w sets
800m  2:48.7
600m  2:03.4
400m  1:14.8


part 2
A1- weighted pullups- 3-4 reps @ 31x0; 2min; 7 sets  88, 93, 103, 103, 103(3), 103(3), 103(3) All 4 reps but last 3 sets.  Video of 103lb:  http://youtu.be/h4sS1cvpD3k
A2- bench press- 3-4 reps @ 31x0; 2min; 7 sets 245, 250, 250, 250, 250, 250(3), 250(3)  All 4 reps but last 2 sets.  Video of 250lb:  http://youtu.be/TkjYKrcydxw

Notes:  Legs were extremely sore today when I woke up.  Went to the track fasted, did a quick 200m warm up and then started.  Football practice was getting ready to go so didn't have time to warm up well.  Legs never loosened up and got super tight on each run, but happy I pushed through it for "decent" times.  Most disappointin was the 400 since i just ran a 65, but my legs were done by time I got there.

8/8/2012

part 1
EMOM x12- high hang squat snatch x2  Complete @ 175, 2 misses total.  Video: http://youtu.be/5xn3Z24VcRc (started it after my 1st set of 2)
+
Push Jerk x1, Split Jerk x1- 7 sets; 90s  235, 245, 255, 260, 265, 270, 275(pr for push jerk)  Video of 265:  http://youtu.be/M4rOnIgqeGc  (Thought I videotaped 270 and 275 but must have held the button too long cause both were 1 second videos).


part 2
50m sprint x10, 90s rest  5.7-6.1 seconds...hard to hit the watch accurately running this fast lol.
+
100m handstand walk for time  10:11 First 20m terrible, 30-60m pretty good then tough again.  Video:  http://youtu.be/ts_zLjk3bQY

8/7/2012

part 1
A- Squat- 20/ 15/ 10/ 5, 2min rest; same weight all sets; heavier than last week  295(20), 295(13), 295(9), 295(5).  Missed 3 total squats.  Video of first set: http://youtu.be/TzwwRst1vyM
B- RDL- 5, 5, 5, 3, 3, 3; 2min rest  315 3x5, 335, 345, 365.  Video of 365:   http://youtu.be/nPxgg5LwP0g
C- Step up lunges (12" box)- 5ea x3, 2min rest  195, 215, 225.  Video of 225:  http://youtu.be/-AUCATbUdTQ


part 2
3 Rounds For time:
5 squat clean 245lb
5 30" BJ
5 MUP's
5 30" BJ
9:11 Forgot the BJ's after mups on 1st round so round 2 i did 8 and round 3 i did 7.  Video: http://youtu.be/4JuRoo67u3s

Airdyne-
20min
10s at 90%  All sets at 2650-2950 cal/hr except 3 at 2500 and 2 at 3200
50s at 50-60%  All around 650 cal/hr
Total cals: 317
+
10min amrap
30s pushups
30s situps
Complete, avg 16 on pushups towards end and 24 on sit ups. 

Tried to do double unders again today and after 30UB my left foot started to cramp a little again so called it there.

8/4/2012 Training

part 1
A- Front Squat- 80% x5, 85% x4 x2, 90% x3 x3, 95% x2, 100% x1, go up if feeling good.  255, 270, 285, 305, 325(PR)
B- Deadlift x3, 60% EMOM AFAP x12  275 complete/easy/fast
C- 3 RFT- 10 pistols / 30 DU  2:16 unbroken pistols 5/leg alternating, 2 trips on DU.  No warm up/oly shoes :(
 

part 2
No warm up, was starting to rain.  Also 4 min rests between sprints.
400m sprint  65.31 (PR)
300m sprint  44.93
200m sprint  31.44
100m sprint  13.25
7min rest b/w sprints


part 3
A- Split Jerk build to a heavy single  305 (10lb PR)  http://youtu.be/9Gw7jI_M-t8
B- AMRAP UB DU- 1-3 attempts Did 1 set at 109 and foot was cramping bad, gonna add in to tomorrows wod.

8/2/2012

7 rounds each for time
4 Back Squat 275 AFAP
12 russian KBS with 1.5pd ea hand
20 BJ 24"
5 min rest
1:20, 1:23, 1:28, 1:28, 1:31, 1:37, 1:28
+
20min of strict MU work
- work transitions, pauses in the transition, slow lowering to chest to rings (from top) and going back up, L-muscle ups, etc
Complete.  Mainly worked transitions and pauses in transition.  First 10 mins were good, last 10 mins were rough...didn't get much done.  Felt fatigued from this cycle and super sore lol.

8/1/2012 Training

part 1
A- Snatch balance- work to a heavy single  255
B- Power snatch off high blocks x2, x5 sets; 2min rest  165, 170, 175(1), 175, 185(1)
C- Squat clean x1 (pause at bottom x2-3s) + Squat clean x1 (explode out of bottom); 7 sets; 2min rest  245, 255, 260, 260, 260, 265, 265


part 2
for time:
10 rounds
10 strict pull-ups COVP
10 burpees
12:54