7/10/13

AM:
30 Min walk/jog  Mixture of walking a lap, running a lap, took it nice and easy, was on a long fast and starting to get sick.

PM:
A. 20-10-10 Back Squat 2:30 rest  335 (10lb pr), 315, 315
B. 100 GHD sit Ups  complete, easy pace
C. 25 GH Raises  complete easy pace

7/9/13

AM:
15 rounds every 90 seconds:
30 second airdyne
7 bounding box jumps 24"
293 total calories (201 at 10 rounds)


PM:
5 Sets:
1:45 FLR
1 Minute Rest Complete/UB
+
10 Minute AMRAP:
20 Lunges
15 KBS 55
8 + 5
+
5 Minute AMRAP
20 Squats
15 Deadlift 135
3 + 20

7/6/13

AM:
1 Back Squat 365lbs EMOTM 15 Minutes
Complete, no misses


PM:
10 Sets every 90 seconds:
30s Row
12 Air Squats 
162m x 8 sets, 161m x 2 sets 

7/5/13

AM:
60 Minute airdyne z1/z2
916 calories

PM:
10 Rounds for time:
20 Box Step Ups 24"
10 Burpees (no clap but jump still)
13:06  

7/3/13

part 1

run:

5 x400m 85%, 3min rest

1:14, 1:20, 1:21, 1:23, 1:23 (went too hard on the 1st one so backed off a bit)

part 2

A- BS- 20/ 10/ 10, 3 min rest after 20, 2 min rest after 10.  325(pr), 305, 305 (felt like poo)

B- 100 ghd sit-ups In sets of 10 at my leisure while coaching.

7/2/13

Part 1:
Row 8 rounds:
0:35 95% 1:24-1:31 pace
2:15 55% All over the place lol
5816m, 2:03.8/500 avg

Part 2:
EMOTM 25 Minutes:
10 KBS 55lb
3 Ring Rows
Complete, easy

Part 3:
20 Minute amrap:
200m Run
20 Box step ups
200m Run
20 lunges   
5 + 200 + 8 @ 85% pace 

Saturday + Monday

Saturday:
AM:
2 Back Squat 335lb EMOTM x 30 minutes
Complete, no misses

PM:
10 Sets every 90 seconds
30 sec row  155-163m each set
10 Goblet Squat 55lb complete


Monday:
 AM:
15 sets every 90 seconds
30 second airdyne (>20 cal pace)
4 Back Squat 225
192 calories after 10 sets, 272 after 15.  So 18.2 calorie avg on airdyne.  All squats unbroken.  These sessions are hell.

PM:
Core/Plank on Rings/GH raises