9/19/12

10 min amrap @80%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 Chin ups  2 + 3 KBS
rest 4 min
10 min amrap @85%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 Chin ups  3 even
rest 4 min
10 min amrap @90%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 Chin ups  3 + 25m
Rest 8 min
10 min amrap @80%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders 2 + 6 P.S.
rest 4 min
10 min amrap @85%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders 2 + 11 P.S.
rest 4 min
10 min amrap @90%
Row 350m
15 power snatch 75#
15 push press 75#   2 + 5 P.P.
30 double unders

9/18/12

Part 1:
EMOTM 20 Minutes:
3 Deadlift 345
3 Box Jump 38"
15 Minutes as rx'd then 5 minutes with 2 DL instead of 3.

Part 2:
For time:
1000m row
25 DU
750m row
50 DU
500m Row
75 DU
250m Row
100 DU
12:36

9/6/12

60 Minute Jog at easy pace
6 Miles in 54:00.  Did this on a trail outside my house and reached my house at 54 so called it a day.  Was hot and humid but my pace was right on target, every 2 miles was 18 minutes on the dot.

9/5/12

3 rounds
5 FS 285, 295(pr), 295 (4)  Video of 295:  http://youtu.be/Z0m0rHfq4Qg
2min AD Cals  59, 52, 50
3min rest
+
3 rounds
5 EROM DL  335 all sets on a 35lb rogue bumper plate.  Video:  http://youtu.be/zkOjtMbHBwU
2min row meters  552m all sets (1:48 avg / 500m)
3min rest
+
3 rounds
10 t2b  ub, ub, ub
10 KBS 2pd  ub, ub, ub
10 ring dips  ub, ub, ub (Still pain/stretching feeling here but able to do them)
60s rest

Hot and humid today...todays session SMASHED me.  Felt like i had nothing left after the front squat/airdyne.  Could have gone way heavier on deadlifts but was just so drained I wanted something left for the rows.

9/4/12

part 1
for times: 10min rest b/w sets:
500m sprint, 30s rest, 200m sprint
400m sprint, 30s rest, 200m sprint
200m sprint, 30s rest, 200m sprint
1:43.91 & 37.18
1:13.51 & 36.09
0:30.97 & 34.01

part 2
A- Squat- 85% x5, 3 sets, 90% x3, 2 sets rest 3 minutes 325, 330, 335(pr), 345, 350 (pr?) 
Video of 335:    http://youtu.be/Sg6fwK75AAc 
Video of 350:   http://youtu.be/ktpm54QsWu8
B- Single leg dead lift- build to a tough 3ea leg  200  Video: http://youtu.be/CqRX9V7v8EE
C- Bulgarian split squat @ 2020- 6reps ea, 3 sets rest 3 minutes  165
 
Part 1 Notes:  Ate wayyyy too much dairy yesterday and was definitely feeling it on the sprints this A.M.  Felt heavy/slow the whole time.  Thats what a whole thing of breyers ice cream + a triple cheeseburger and a large cheese fries will do to you.  I'm ok with the times considering how i felt, they were a few seconds off where I should be but not bad for how I was feeling.

9/2/12

10 Rounds for time:
4 GH Raises
8 Box Jumps 24" Regional Standard
16 Airdyne Calories
32 Double Unders
19:33  Video: http://youtu.be/f-XqBxs334Y

+

3 Sets:
AMRAP Air Squats 60 seconds
Rest 60 seconds
42, 41, 41

9/1/2012

5 sets:
3 Front Squat  295, 305, 315, 320 (15lb pr), 325(1 pr tie for 1rm)
Airdyne 10-15 seconds for peak RPM  117, 118, 114, 112, 114
Rest 3:30
Video of 320:   http://youtu.be/P6Fb1DK1TwE
+

5 x 5 Weighted GH Raises Rest 2 minutes  25, 35, 45, 45, 45
Video of 45lb:  http://youtu.be/8s4GpIxbg3w