4/29/2014

A1. Right arm bent over KB row 70lb x 8 rest 10 seconds
A2. Left arm bent over KB row 70lb x 8 rest 10 seconds
A3. Strict Pronated Pull Ups x 6 rest 10 seconds
A4. 20 second AMRAP HR Push Ups rest 2:30 x 5 sets  Complete, push ups 15-18 per set
+
3 sets:
15 Second Airdyne 97%
Rest 2:45
9, 9 , 14...think my airdyne counter is off if i start off super hard.  I started out a little slower on the 3rd set and it counted way more calories?

4/27/2014

For time:
150 Calorie Airdyne
100 Double Unders
50 Wall Ball 20lb
11:13, no warm up just go.

4/24/2014

A. Push Press. Push Jerk. Split Jerk, 1.1.1 - work to a challenging set  245, didn't push this b/c of shoulder.

B. Box Jumps onto 40" box, AMRAP in 5 minutes - don't die, thx  38, this aggravated the groin a bit.  7 first 2 minutes then 8 last 3.

C. 21,15,9 for time:

KBS - 32kg

Burpees

Unbroken - 3:51.  I know I did this last October...did not record my time.  I believe this is 15ish seconds off my PR though ?

4/23/2014

A. Back Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min Complete at 290lbs (70% of 415).  This pulled my tweaked adductor/groin a bit.  Was ok but not great.

B. Deadlift @ 20X0, 5 reps @ 295b per min x 5 mins  Complete, tempo harder than expected.

C. 3 sets @ high effort:

30 wall balls - 20# to 10 ft

20 cals AirDyne

2 min b/t sets

1:58, 1:54, 1:56

Was feeling like poo today so changed it up just a tad.  Did 295 instead of 315 on DL and 20 instead of 30 cal on the AD.  Shoulder felt good during the WB which was good, did not feel great in squat surprisingly.  Just stretched out my anterior deltoid which is where the pain is.  However, I believe this to be referred pain from the posterior side of my rotator cuff.  Not a physician so can't say for sure, when I get done with the office May 2nd def going to get it checked out.

4/22/2014

A. Snatch, work to a tough single  205

B. C&J, work to a tough single  285

C. EMOM x 6 mins:

1st - 4 ring muscle-ups

2nd - 3 hspu to 7" deficit

EMOM x 6 mins:

1st - 6 strict pull ups

2nd - 5 strict press 55lb DB's

EMOM x 4 mins

1st - 5 ring muscle- ups

2nd - 4 hspu to 7"

EMOM x 4 mins

1st - 7 strict pull ups

2nd - 6 strict press 55lb DB's

Complete

Right shoulder has been iffy for a while now.  Today muscle ups and HSPU were really painful, to the point where I changed it up....I love MUPS and HSPU and hate changing programming so that tells you what kind of painful it was.  Not sure what's going on with it.  Felt ok on the CJ and iffy again on the snatches.

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.