2/9/13

Part 1:
For time:
50-40-30-20-10
Airdyne Calories
Unbroken Double Unders
8:26, tripped @ 25 on set of 40 DU..20 second waste of time.
Vid: http://youtu.be/nBFCUJ0BhTo 
Rest 15 Minutes
For time:
1-3-5-7-9 Power Snatches
9-7-5-3-1 Overhead Squats
3:05
Vid: http://youtu.be/jhpngrZW1TQ 
Rest 15 Minutes
5 Minute AMRAP @ 90% (pace testing)
15 KBS 2pd
15 Burpees
3+15, easy pace, could have held this for at least another 5 minutes.

Part 2:
30 Minute Recovery Row
1:57.9/500m, 7632m, 15 s/m the whole time.  HR @ 138 40 seconds post row
 


Really happy with today in general.  Would have been right at 8 flat if i hadn't tripped on the set of 40.  Wanted sub 3 on the 2nd one but legs didn't have it after airdyne.  Most pleased with the 5 minute amrap...breathing was completely controlled and burpees were easy.  Only thing was shoulders/traps starting to get lactic on swings but could have held that pace for at least another 5 minutes...would have probably broke swings into 10/5 after that but definitely thinking I have 9ish+ rounds on the 15 minute amrap when it pops up (on a good day).

2/8/13

part 1

BN Jerk 3x3 rest 3 minutes  245, 275, 285(1)
275:  http://youtu.be/yxp8A3oZTzw

+

4 sets; 6 min rest

20s PC 185  9, 9, 10, 10

20s pullups  14, 14, 14, 16

20s AD Cals 13, 13, 14, 13
Everything was TNG and unbroken throughout.

part 2

10 sets on 90s

30s Arms only airdyne 14, 11, 11, 11, 11, 9, 10, 9, 9, 11 = 106 total

10 Ball Slams 30lb  Complete

For the BN jerk I am just not comfortable with dropping it down on my back.  Was able to be careful and do it with 275 but after my first 1 at 285 just didn't have the confidence to drop it back onto my back.  Think i'd be putting up much, much more weight with jerk blocks.  Arms and lats were blown up after part 2.

2/6/13

Part 1:

A- High hang snatch x2 EMOM x10  190lbs, easy-ish.
vid: http://youtu.be/6uFJdnpLOvY

B- Snatch balance x2, 5 sets, 90s rest  135, 145, 155, 165, 185 worked on speed.
135: http://youtu.be/WWvKDDjWjNQ
185:   http://youtu.be/dC1lt6cbXIw

+

5 sets

20s AD Cals 100%, 2min rest

20, 20, 21, 20, 20

Part 2:

A1- Weighted pullups- 5, 3, 1, 5, 3, 1, 2min  88, 113, 123, 103, 123, 145.5(for 2, PR)
103(5):  http://youtu.be/rh9bMm4HqDY
123(3):  http://youtu.be/kc7OkjXVVeg
145.5(2): http://youtu.be/6tuI-zCnMtc

A2- CGBP- 8, 6, 4, 7, 5, 3, 2min rest  225, 245, 255, 230, 250, 265
230:  http://youtu.be/99qplXJdJDI
250:  http://youtu.be/JmHB2hnG49I
265:  http://youtu.be/OxLAZ1IEkFM

+

10min handstand walk for distance  360 ft

+

5 sets

150m row at 100%, 2min rest
25.4, 25.3, 24.9, 24.8, 24.9
 

Whole body is sooooo sore today.  Was happy to hit 190 and it went really smooth, could have gone higher I think if low back wasn't so tight today....didn't want to push it.  Missed 1 snatch on minute 7?  Took a second and then picked it up and hit the normal 2 so didn't go any minute with "misses".

2/5/13

part 1

15min AMRAP

20 squat clean 95

20 squat clean 135

20 squat clean 175

20 squat clean 215

AMRAP squat clean 255 with remaining time

77 reps

part 2

20 rounds at Z1/Z2

60s AD Cals  1135 cal/hr pace

60s row  1:49/500m pace

30s DU  28-40 depending on speed and UB or 1 trip

30s rest

Part 1:  Traps/posterior chain sore going into this.  Felt great until halfway through 135 when my back started to lock up.  Got through 175 at 10 minutes on the dot.  215 was just way too slow, took too many breaks because of my back.  Should have had 81-83 reps on this one.

2/4/13

A- Snatch grip high pulls x3, 3 sets; 2min rest  215, 235, 255(2)

B- Squat- 5, 10, 15; 3min b/w sets  365 (5rPR), 315, 245
365: http://youtu.be/xbGZxDRKKIs

C- DL- 3, 6, 9, 12, 15; 3min b/w sets  365, 315, 295, 275, 235

+

7 sets

10 power snatch 115lb

10 burpee-over barbell

15 AD Cals

4 min rest
1:29, 1:30, 1:31, 1:33, 1:38, 1:48, 1:38

2/2/13

part 1

10min AMRAP

1 OHS 185

1 MU

2 OHS 185

2 MU

…

Finished the 7th round.
http://youtu.be/Hgx__3Dx05Y

part 2

10/ 8/ 6/ 4/ 2

PC 225

Ring HSPU
7:26
http://youtu.be/qU3ABNGXI80 

2/1/13

 A.M.
30 Minute recovery ride Airdyne
 470 cals


P.M.
3 Rounds for time:
30 KBS 2pood ub/24-6/14-6-5-5
30 Airdyne Calories
8:22...had sub 8 till last set of kbs..broke into 4 sets.
Rest 10 Minutes
3 Rounds for time:
20 Burpees
20 Wallball
5:29
Rest 10 minutes
10 Minutes of "cindy"
14 + 5

Went out last night and a had a total of 3 beers from 11 - 2 AM.  Woke up at 6 AM with a crazy hangover for some reason.  Didn't feel right this morning so just rode the airdyne.  Even when I worked out later at night wasn't feeling "good"...live and learn I can drink 0 alcohol lol.