4/13/2014

A. Squat Clean and Split Jerk, work to a moderate single 285, 300 (F Jerk)

B. Strict HSPU to Deficit, 2 tough reps per min x 15 mins 8.2" easy

C. 1 min AirDyne @ 75%/1 min AirDyne @ 50% x 10 sets 340 calories, HR 148 Right after.

4/12/2014

A. Squat Snatch, work to a moderate single  10 minute timer 155 to 215.

B. Weighted Pronated Chin-up @ 30X0, 5-5-3-3, 2 min  35, 55, 70, 70

C. 1 min Row @ 75%/1 min Row @ 50% x 10 sets  5025m

4/10/2014

3 sets:

7 ring muscle-ups ub all sets

2 minutes alternating step-ups onto 24" box - moderate effort 45, 48, 43 reps

2 min rest

+

3 sets:

15 toe to bar

30 cals AirDyne @ moderate

15 db push press @ 40/hand

2 min rest

2:18 each set, all unbroken

4/9/2014

A. Deadlift @ 11X1, 5 reps x 5 sets, 2 min - start @ 205lb, add 20lbs per set complete with true grip till 285, then mixed grip.

B1. CGBP @ 20X1, 4-6 reps x 3 sets, 1:30 min 215, 225, 225...anterior deltoid has been bugging me for a while and really felt it on this and yesterdays press.  Feels super tight..not sure how to fix at the moment.

B2. Pendlay Rows @ 22X0, 4-6 reps x 3 sets, 1:30 min  135, 155, 155.  Tempo was tough.

C. 10 min EZ AirDyne  182 calories, although i'd call this more of a moderate effort which is crazy seeing as I could hold this for an hour last summer.  Coming off the cleanse though I expected this.  Overall feeling pretty good though.

4/8/2014

A. Back Squat @ 30X1, 10 reps x 5 sets, 2 min - start @ 165lbs, add 20lbs per set Tempo was tough towards the end, but complete.
B1. Press @ 11X1, 4-6 reps x 3 sets, 1:30 min 135, 145, 155 all for 6.  155 was a grind 6th rep

B2. Weighted Pronated Chin-ups @ 20X0, 3-5 reps x 3 sets, 1:30 min 55, 65, 70 all 5 reps @ tempo

C. 10 min EZ Row 2426m

Haven't trained since Saturday 3/29.  Did the neera cleanse Monday-Sunday the week after (6 days).  Went from about 194lbs down to 183lbs so about an 11lb drop.  The difference this time around is I weighed in at 187.8lbs last night.  Last time I did the cleanse I only gained a lb back by time day 3 had hit, so gaining it back much faster this time.  Although I did things differently this time, not sure if it was a good or bad different but I'm feeling good so can't complain.  First day back went well...minus the row.  Was taxing to hold 2:00 after a few minutes so let it slip back to a slower pace.

2/20/2014

4 sets:

5 wall walks

10 db man makers @ 30/hand - 1 push-up + 1 db row/arm + 1 squat clean thruster = 1 rep

15 ring rows

20 gh sit-ups

25 cals Airdyne

100 du's

4 min b/t sets

*mix and match work order per set

6:20 with 35lb DB's for mm
7:00 backwards order with 35lb DB's
6:58 for DU first then in order with 25lb DB's
7:19 for Airdyne first then in order with 25lb DB's

2/9-2/13

Saturday:

A. Back Squat @ 20X1, work to a tough set of 3 - only ONE tough set  385

B. Above Knee Hang Squat Snatch, work to a tough single  215

C. Above Knee Hang Squat Snatch, 3 reps @ 75% highest from B per min x 5 mins  165

D. touch n go Power Snatch, 6 reps @ 165lb per min x 5 mins Complete, went right into this after C so made it a 10 minute EMOTM...brutal...last set was close.

Sunday:

For time:

15 wall balls - 20#

10 power clean @ 155lb

15 wall balls - 20#

10 shoulder to overhead @ 155lb

15 wall balls - 20#

10 power clean @ 155lb

15 wall balls - 20#

3:46, unbroken besides last set of power clean.  4 TNG then 6 fast singles.  Didn't do a great warm up just some airdyne, no cleans so CNS wasn't prepped.  Could probably go slightly faster with a longer warm up.

+

rest as needed

+

20 min @ moderate effort:

2 burpee ring muscle-ups

15 cals Airdyne

15 + 2 burpee mups and 7 calories AD.  Felt great, could have maintained for a while.

Tuesday:

A. Back Squat @ 20X1, work to a tough set of 3 - only ONE tough set  400lbs, pr

B. Squat Clean and Split Jerk, work to a moderate effort single  285

C. Squat Clean Thruster, 1 rep @ 225lb every 20 sec x 30 total reps  Complete as rx, 9:50

D. 6 fast hang power clean and overhead @ 165lb per min x 5 mins Unbroken, complete.

Today was weird.  Felt like ass going into the gym, tired/no motivation.  335 felt hard for 1 warming up but somehow hit a pr...and it wasn't that tough really.  Part C and D weren't as painful as I expected.  Painful, but not to the point that i was thinking it would be.  Did everything TRUE GRIP fiends.

Wednesday:

AMRAP in 7 minutes:

Ring Muscle-ups - 1,3,5,7,9,etc.

Squat Snatch @ 135lb - 1,3,5,7,9,etc.

Through round of 9 + 3 Muscle Ups

+

rest as needed  15 Minutes rest

+

20 min @ moderate effort:

10 strict HSPU

10 kbs - 24kg

Toes to Bar Cluster, 10.5

10 kbs - 24kg

350m Row

4 + 55m Row (295m short of 5 rounds)...just realized it said 24kg KB..I used a 2pd (32kg)..woops

Thursday

5 sets @ high effort:

15 deadlift @ 185lbs

15 burpees onto 24" box

15 db thrusters @ 45/hand

15 ring dips

30 cals Airdyne

90 sec b/t sets

*mix and match work order per set

4 Sets at high effort:

15 Power Clean 95

15 Burpee Box jumps 24"

10 db thrusters 35lb/hand

10 airdyne calories

rest 90 seconds 

2:58, 2:59, 3:08, 3:17

Felt tired/sluggish today.  Did not eat enough yesterday and the last 2 days caught up to me.  Shoulders/triceps/pecs extremely sore (especially pecs/shoulders) so changed it up a bit to save the CNS for Saturday.  Still a tough session...