A- Squat- 20/ 10/ 10- keep same weight all sets; heavier than last week 2:30 rest 285, 285, 285(9)
B- Press- 12/ 10/ 10/ 8/ 8 2:30 rest 120, 135, 145, 145, 150
C- Bench Press x5 55% EMOM x10- bar speed Complete @ 175, unbroken/fast
+
5 RFT with 155lb
12 OHS
9 Back Squat
6 Shoulder to Overhead
21:26
+
tabata situps 21 or 22 every set, so low score would be 21
Notes: Squats were rediculously tough today. 285 felt heavy from the begining, got through it but lots of breathing. Almost failed the 9th rep on the 2nd set of 10 so left it there. Press felt a little better than normal today, was able to go up more than usual. Bench was easy, even after all the pressing which is a good sign. Going to do the metcon tonight with the class. Metcon was BRUTAL. First round unbroken in about 2:00 then wayyy downhill after that. Finished 3rd round at 11:30 then 4th round at 16:00 and last round at 21:26. Overhead squat hurt my wrists much more than normal today, had to do it in 2-3 sets each round but first. Hips were fried. Low back got really tight on the back squats after 2nd round. After all the strength earlier i'm not surprised.
Monday, July 30, 2012
7/30/2012 Redemption
Supposed to be a rest day but I was feeling good after class so worked up to a heavy deadlift...wanted redemption from saturday! Hit 475 (pr tie), literally no room on the bar for more weight. Might have had a little more in me but called it there. Big confidence booster tying the PR at 7lbs lower bodyweight. Lots and lots and lots of squats tomorrow, gonna hurt!
Sunday, July 29, 2012
Part1:
10 Minute AMRAP Calories on Airdyne 203 Calories (21 off pr)
Rest 5 minutes
10 Minute AMRAP Calories Airdyne 201 Calories
+
EMOTM 10 minutes Alternate:
10 GHD Sit Ups
10 GH Raises
Complete unbroken
Part 2:
3x300m Sprint rest 10 minutes between
44.8, 43.98, 42.98
Part 1 Notes: Fighting with some personal issues the last few days. Little/bad sleep and little food. Definitely taking it's toll on training but gotta hang in there and get through it. Hopefully I can sleep the next couple days and get refreshed for tuesday.
Part 2 Notes: Sprints felt great, which is surprising because of everything that has been going on. Definitely getting faster, I can feel it in my strides. I am much, much more comfortable sprinting. The main goat I set out to fix was running and it is definitely improving.
10 Minute AMRAP Calories on Airdyne 203 Calories (21 off pr)
Rest 5 minutes
10 Minute AMRAP Calories Airdyne 201 Calories
+
EMOTM 10 minutes Alternate:
10 GHD Sit Ups
10 GH Raises
Complete unbroken
Part 2:
3x300m Sprint rest 10 minutes between
44.8, 43.98, 42.98
Part 1 Notes: Fighting with some personal issues the last few days. Little/bad sleep and little food. Definitely taking it's toll on training but gotta hang in there and get through it. Hopefully I can sleep the next couple days and get refreshed for tuesday.
Part 2 Notes: Sprints felt great, which is surprising because of everything that has been going on. Definitely getting faster, I can feel it in my strides. I am much, much more comfortable sprinting. The main goat I set out to fix was running and it is definitely improving.
Saturday, July 28, 2012
7/28/2012 Training
Take 20 minutes to build to a 1RM Deadlift 455 (20lbs off PR)
+
8 Min Ascending Ladder 3, 6, 9, ....of:
Deadlift 225
Box Jumps 24"
Pull Ups
15 + 15 = 150 reps
http://youtu.be/11IFXLUopMM
Notes: Did not have it today. Woke up and was feeling groggy (couple members at class asked me if i was still sleeping). Did not sleep well the past 2 nights. Form on deadlifts was terrible today, video taped (not sure if I'll put it up) and wasn't getting my hips down or my chest up. Just using all back, which tightened up on me after the round of 12. Overall poor day but live to train another day!
+
8 Min Ascending Ladder 3, 6, 9, ....of:
Deadlift 225
Box Jumps 24"
Pull Ups
15 + 15 = 150 reps
http://youtu.be/11IFXLUopMM
Notes: Did not have it today. Woke up and was feeling groggy (couple members at class asked me if i was still sleeping). Did not sleep well the past 2 nights. Form on deadlifts was terrible today, video taped (not sure if I'll put it up) and wasn't getting my hips down or my chest up. Just using all back, which tightened up on me after the round of 12. Overall poor day but live to train another day!
Wednesday, July 25, 2012
7/26/2012 Training
part 1
20min @ 80%
5 kb jerk ea arm, 2pd; EMOM Complete
part 2
5 rounds: 3min rest
10 yard handstand walk
10 hurdle hops 33" 5 hurdles and go through 2x
39 seconds 6 yd ub, 37 seconds 5 yd ub, 36s 6 yd ub, 32s 8 yd ub, 32s 7 yd ub
Part 1 Notes: Much harder than expected. All reps unbroken and all at the top of the minute. Did 5 right arm then 5 left arm each minute, it took about 30 seconds and then I had about 30 seconds to rest. Total of 200 jerks complete.
Part 2 Notes: I CAN FINALLY HS WALK! Previous PR was 8ft unbroken, first interval my first HS walk was terrible, maybe 2 yards. After that I hit a long 6 yd one that felt amazing, then a quick 1 to finish (3 trips). After that I felt like i finally knew how to HS walk and was covering big distances, every now and then i'd have a bad one where i'd only go 1-3 yds but most were big! First 2 intervals were 3 walks to complete distance, last 3 were only 2 walks! Feeling great even though it was a tough cycle, light soreness and little fatigue but not as bad as normal. Feeling great!
20min @ 80%
5 kb jerk ea arm, 2pd; EMOM Complete
part 2
5 rounds: 3min rest
10 yard handstand walk
10 hurdle hops 33" 5 hurdles and go through 2x
39 seconds 6 yd ub, 37 seconds 5 yd ub, 36s 6 yd ub, 32s 8 yd ub, 32s 7 yd ub
Part 1 Notes: Much harder than expected. All reps unbroken and all at the top of the minute. Did 5 right arm then 5 left arm each minute, it took about 30 seconds and then I had about 30 seconds to rest. Total of 200 jerks complete.
Part 2 Notes: I CAN FINALLY HS WALK! Previous PR was 8ft unbroken, first interval my first HS walk was terrible, maybe 2 yards. After that I hit a long 6 yd one that felt amazing, then a quick 1 to finish (3 trips). After that I felt like i finally knew how to HS walk and was covering big distances, every now and then i'd have a bad one where i'd only go 1-3 yds but most were big! First 2 intervals were 3 walks to complete distance, last 3 were only 2 walks! Feeling great even though it was a tough cycle, light soreness and little fatigue but not as bad as normal. Feeling great!
7/25/2012 Training
5 RFT:
5 thrusters 185 from floor
5 MU +10lbs
12:58 http://youtu.be/znSpby6TftI
+
Clean Grip DL- 110% of clean max x3 EMOM x8… lift as fast as possible 325lb complete
+
10 min MAP Airdyne:
20 Seconds 95%
40 Seconds 65%
Total: 196 cals
Notes: Warming up for the metcon I tried to kip a MUP with the 10lbs attached...bad idea! The weight flew up and jacked me in the mouth pretty hard. Got a fat lip and a small chunk out of it where my tooth dug in. Almost thought i had knocked out teeth lol. Lesson learned though so I had to do mainly strictish mups, very small kips compared to what i normally do. Tough metcon but thrusters were: UB, 3 sets of 4/1, 1 set of 3/2. Mups all 3/2 except 1 set at 2/2/1. I was a sweaty mess in my gym with no AC which made the clean grip DL much harder than it should have been, even the chalk didn't help. It was becoming a weird mushy substance with all the sweat i was putting out lol. Did some overtime tonight cause I was feeling good. Peaked at 3500 cal/min on the first 20 sec then stayed around 2500-2700 the others. Stayed at 650-800 for the 65%. Felt good, was able to get off the airdyne grab my stuff and head home for dinner, was not smashed by any stretch of the imagination. Makes me wonder what a 300FY effort might get me, hopefully somewhere around 240.
5 thrusters 185 from floor
5 MU +10lbs
12:58 http://youtu.be/znSpby6TftI
+
Clean Grip DL- 110% of clean max x3 EMOM x8… lift as fast as possible 325lb complete
+
10 min MAP Airdyne:
20 Seconds 95%
40 Seconds 65%
Total: 196 cals
Notes: Warming up for the metcon I tried to kip a MUP with the 10lbs attached...bad idea! The weight flew up and jacked me in the mouth pretty hard. Got a fat lip and a small chunk out of it where my tooth dug in. Almost thought i had knocked out teeth lol. Lesson learned though so I had to do mainly strictish mups, very small kips compared to what i normally do. Tough metcon but thrusters were: UB, 3 sets of 4/1, 1 set of 3/2. Mups all 3/2 except 1 set at 2/2/1. I was a sweaty mess in my gym with no AC which made the clean grip DL much harder than it should have been, even the chalk didn't help. It was becoming a weird mushy substance with all the sweat i was putting out lol. Did some overtime tonight cause I was feeling good. Peaked at 3500 cal/min on the first 20 sec then stayed around 2500-2700 the others. Stayed at 650-800 for the 65%. Felt good, was able to get off the airdyne grab my stuff and head home for dinner, was not smashed by any stretch of the imagination. Makes me wonder what a 300FY effort might get me, hopefully somewhere around 240.
Tuesday, July 24, 2012
7/24/2012 Training
part 1
A- squat 20/ 10/ 10- heavier than last week ; 2min rest 275, 280, 285 (9) Video of 275: http://youtu.be/nrc5xHVFz8Q
B- press- 12/ 12/ 12/ 10/ 8; 3min rest 115, 120, 125, 130, 135
C- pause snatch- pull from DL position to hang position… pause 2 sec then go into full squat snatch… x2, 7 sets, 90s rest 145, 155, 165, 175, 185, 195(1), 200
D- high hang squat clean x2 + 1jerk EMOM x8 210..easy should have gone heavier
part 2
3 sets
AMRAP bw squats in 60s; 60s rest 20, 18, 17 @ 185lb
+ (15min rest)
1km row (90%) 3:19.5
+ (15min rest)
100%:
500m sprint (15min rest) 1:37
400m sprint (15min rest) 1:11
300m sprint 0:44
Part 1 Notes: Tuesdays are starting to be the most painful day of the week. After part A I always feel like I have nothing left for the rest of the workout and part B takes just as much out of my shoulders as A does the legs. Lost the 2nd snatch at 195 forward...I was catching alot of them forward today, I'd have to take a step or 2 to make sure I caught it. I think it was a combination of A and B destroying me. 145 felt heavy when I started and I missed my first 1, so i restarted 30 seconds later and hit both and continued from there. Did part D with the class, didn't really warm up just picked a weight and put it on. It was much too light but didn't want to take the time to change cause I only had 30ish seconds of rest each minute. Knowledge for next time.
Part 2 Notes: Squats felt good, all sets were unbroken just couldn't move as fast as I wanted to. Row felt amazing. Think I could hit 3:15-3:16 if it were all out. Runs felt great too, overall very pleased with this session!
A- squat 20/ 10/ 10- heavier than last week ; 2min rest 275, 280, 285 (9) Video of 275: http://youtu.be/nrc5xHVFz8Q
B- press- 12/ 12/ 12/ 10/ 8; 3min rest 115, 120, 125, 130, 135
C- pause snatch- pull from DL position to hang position… pause 2 sec then go into full squat snatch… x2, 7 sets, 90s rest 145, 155, 165, 175, 185, 195(1), 200
D- high hang squat clean x2 + 1jerk EMOM x8 210..easy should have gone heavier
part 2
3 sets
AMRAP bw squats in 60s; 60s rest 20, 18, 17 @ 185lb
+ (15min rest)
1km row (90%) 3:19.5
+ (15min rest)
100%:
500m sprint (15min rest) 1:37
400m sprint (15min rest) 1:11
300m sprint 0:44
Part 1 Notes: Tuesdays are starting to be the most painful day of the week. After part A I always feel like I have nothing left for the rest of the workout and part B takes just as much out of my shoulders as A does the legs. Lost the 2nd snatch at 195 forward...I was catching alot of them forward today, I'd have to take a step or 2 to make sure I caught it. I think it was a combination of A and B destroying me. 145 felt heavy when I started and I missed my first 1, so i restarted 30 seconds later and hit both and continued from there. Did part D with the class, didn't really warm up just picked a weight and put it on. It was much too light but didn't want to take the time to change cause I only had 30ish seconds of rest each minute. Knowledge for next time.
Part 2 Notes: Squats felt good, all sets were unbroken just couldn't move as fast as I wanted to. Row felt amazing. Think I could hit 3:15-3:16 if it were all out. Runs felt great too, overall very pleased with this session!
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