12/11/12

am

A- Power Snatch x1, Squat Snatch x1 EMOM x10  205, Took 7th minute off and missed 2 squat snatches

B- PC x1/ SC x1/ PJ x1 EMOM x10  250, did all as a TNG barbell complex

C- Squat- x70% x8, 80% x5, 90% x2-3 x3  285x8, 325x5, 350x2x3 (15lbs away from 90% but was dead from A&B)

D- Good am- 5 x5, 2min rest  115, kept this light cause glute still not 100%

pm

3 rounds

5 DL moderate

150m row

2min rest

Deadlifts all unbroken at 345lbs, rows in 25.5, 26.6, 26.6.  First set total time was 48 seconds, 2nd was 52.

+

3 rounds

5 HPC moderate

15 Cal AD

2min rest

HPC all unbroken at 200lbs, cals complete in 23, 25, 25 seconds.

+

3 rounds

5 thrusters moderate

10 burpees afap

Thrusters unbroken at 155lbs, total time for sets were 37, 37, 33.

12/9/12

part 1

10min AD 80%

200 cals

part 2

10min running clock:

handstand wall runs

28 emotm

part 3

10 rnds

30s push-ups

30s sit-ups

complete

12/8/12

"HR Cindy"
20 Minute AMRAP:
5 Pull Ups
10 Hand Release Push Ups
15 Squats

22 + 7

Video:  http://youtu.be/aLJul_YPLAg

12/5/12

12 Minute AMRAP @ 85%:
10 Box Jump Overs 24"
20 KBS 55
10 GHD SU
200m Row
55m short of 4 rounds
Rest 6 Minutes
12 Minute AMRAP @ 85%:
10 TTB
20 Lunges w/ 25lb KB overhead (10R/10L)
10 Back Extensions
20 Calories Airdyne
4 + 4 Lunges
Rest 6 Minutes
12 Minute AMRAP @ 85%:
10 Wall Ball
20 Sit Ups
10 Ball Slams
200m Run
4 + 12 Sit Ups

Originally planned to do a 3RFT bodyweight metcon but wasn't feeling moving fast this morning so did some MAP training.  Treated myself to one of my last, if not my last, cheat meals last night (lou malnattis deep dish pizza) and  just wanted to do something where I could take it nice and easy but get a good sweat.  This seemed to do the trick quite nicely and feeling good afterward.  Excited for this weekends Cindy and for the rest of the recovery week.  Everything in every amrap was unbroken.

12/4/12

am

30min jog 80%

3.6 Miles covered, every 800m split was 4:10 on the dot.

pm

10min amrap DU's - sets of 25 unbroken 26 sets (650 du, broke once at 21 so 671 DU total)

perform as 20 sets of:

15-20s on

10-15s off
video: http://youtu.be/NRxwTvRzlu4

100%

 

12/2/12

Airdyne:

5min warm up **10 Minute amrap cals @ 90ish%: 233 (11 cal pr)

+ Rest 5 minutes

5 rounds

60s 85%  25 cals each set

60s 65%  10 cals each set

+  Rest 1 minute

7 rounds

45s 90%  20 cals each set

45s 60%  not sure, kept it around 550 cals/hr

+ Rest 1 Minute

5 rounds

30s 95%  16 cals per set

30s 50%  520ish cals/hr pace

+ Right into

3 minute cooldown  32 cals

 

**Didn't plan on doing anything like 300fy today but I felt amazing during the warm up.  Had 117 cals when the 5 minutes was over and knew that was definitely a PR and knew I could pretty easilly keep it up so just kept going.  Never pushed the pace and kept it constant the whole time.  117 the first 5 minutes and 116 the 2nd five minutes.  Definitely had more there, but a huge PR.  Rested 5 minutes then went into the intervals which also felt great!

12/1/12

part 1

Squat - 1, 1, 1, 1, 1 rest 3 minutes  325, 345, 365, 385, 405(20lb pr)
405:  http://www.youtube.com/watch?v=Or7xlBJFdaw&feature=plcp

Snatch- 1, 1, 1, 1, 1; 3min rest  195, 205, 215, 225F

C&J- 1, 1, 1, 1, 1; 3min rest 225, 245, 255, 275, 285F

part 2

20min AMRAP

1 rope climb 15ft

1 CJ 225

2 rope climb 15ft

2 CJ 225

3 rope climb 15ft

3 CJ 225

….. add one ea round
Got through 6's then 7 rope climbs.  So 27 rope climbs & 21 C&J.  Took it nice and easy:
Vid: http://youtu.be/KDmMgBBZ-PU