4/16/2014

A. Deadlift @ 11X1, 5-3-2-5-3-2, 1:30 min -  heavier on 2nd wave 335, 355, 375, 335, 375, 405

B. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, 2 min - start @ 155lb, add 20lbs per set Complete.

C. EMOM x 10 mins:

1st - 15 toe to bar

2nd - 10 burpees to 6" OH

Everything UB.  TTB all 0:20, burpees 0:24-0:27.  Last set of TTB were tough.

4/15/2014

A. Front Squat @ 30X1, 5 reps x 8 sets, 1 min - start @ 155lb, add 10lbs per set Complete
B. Ring Muscle-ups, 3 per min x 10 mins Complete

C. Barbell Russian Step-ups onto 20" box, 10/leg x 5 sets, 45 sec b/t legs - go heavy 95lbs

Whole session was tougher than expected.  Only rested 4 minutes between each part and the short rest during each part kept it tough.  Russian Step-Ups were new to me, have done regular but not Russian, lot of balance on one leg.  

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.