8/10/13

Am:
Airdyne 20 Minutes:
30 seconds 95% Pace Aerobic
30 seconds walk
312 calories

Pm:

20min

1 rope climb

3 wall walks

5 kbs 2.5pd

7 squat 255lbs
7 + 1, had 4 rounds at 10:00 and slowed way down.  Everything unbroken till last 2 sets of squats.

8/9/13

Am:
35 minutes:
20 Seconds 85%
40 Seconds 50%
472 cals

Pm:
A. Every 20 seconds for 10 minutes 2 Deadlift @ 325lb  Complete, hard, no belt
B. Banded Pull Throughs 20x5 sets rest 1 minutes  Complete
C. For time:
    10 sets of 5 unbroken strict pull ups  3:30
    Rest 90 seconds
    10 sets of 5 unbroken strict ring dips 3:13
 

8/7/13

A. Back Squat x2, 60% (255lbs), every 45s x12 sets Complete
Rest 5 Minutes
B. 1 Front Squat every 30 seconds @ 255lbs x 5 sets  Complete..felt heavy?
Rest 10 minutes
C. 3 Rounds for time:
     25 KBS 2pd
     25 Burpees
     6:31, wanted sub 6:30 but happy with this time.  Mo on OPT got 6:40ish
      http://youtu.be/l3hc3Vt8v-0

8/6/13

AM:
20 Minute fasted run ez
Complete

PM:

A1- Weight pronated strict pull ups @ 55lbs 4 reps, 10 sets, 60s complete

A2- db row x8reps each @ 55lbs, 10 sets, 1min rest complete

B- accumulate 1min L hang took 2 mins

8/5/13

AM:
30 Minute easy airdyne
475 cals (430 w/ 2mins left and went into z2 mode)

PM:
20 Minute AMRAP:
10 Ring Dips
10 GHD Sit Ups
20 WallBall 20
10 + 2

8/3/13

AM:
EMOTM 10 Minutes 2 squats 365lbs
Complete for 4 minutes then 1 squat for 6 minutes
+
5 Minute AMSAP wall sit
3:20 then 30 min break then 1:10 so a total of 4:30

PM:

5 rounds: 5min rest

5 strict c2b pullups

10 wall balls

25 AD cals

   

8/3/13

AM:
52 minute airdyne (every 4 minutes perform 50 DU)
600 cals and 650 DU completed at 53:00

PM:
Every 20s for 10 minutes 2 DL @ 305# Complete
+
5 sets
20 Banded Pull throughs
Rest 1 Minute Complete

Low energy recently so backing it off a bit on training and trying to let my body recover a bit, especially with the new job starting monday.