8/29/12

For time:
50 AD cals
20 BoxJump 24" Regional Standard
40 AD cals
20 BoxJump 24" Regional Standard
30 AD Cals
20 BoxJump 24" Regional Standard
20 AD Cals
20 BoxJump 24" Regional Standard
10 AD Cals
10:51  Video:  http://youtu.be/KTocsq8yDM0

8/28/12

part 1
for time, sprint with 8 min rest
400m  68.13
300m  42.80
200m  27.84


part 2
150m sprint x5 @ 80%, 90s rest  20.70, 23.24, 22.24, 21.98, 20.95

part 3
A1- High hang Squat Clean x2, 90s rest x8 sets  255, 265, 275, 280(pr), 260  Video of 280: http://youtu.be/DvWCdudhPFs
A2- weighted Dip x2, 90s rest x8 sets  88, 108, 123, 143, 158(failed)***  Video of 143: http://youtu.be/YxphBB6hL_g
B- Squat- 10, 10, 5, 5, 5, 2min rest- go heavy Skipped

On the 158lb ring dip i did something to my left pec.  Felt a huge stretching/tearing and stopped immediately.  Very tender, lots of pain just moving arm around.  Couldn't stretch it to grip the bar behind my back for squats so skipped those.  Not sure what happened or how serious it is but at the moment it hurts to move my arm.

8/27/12

Felt good today so decided to do a very light swim:

5 Sets:
50m Swim  1:11.53, 1:07.62, 1:05.81, 1:03.65, 1:01.67
Rest 1 Minute
+
5 Underwater Swims  17m, 20m, 20, 23m(pr), 25m(WOO pr) Excited to finally do a lap underwater!
Rest 1-2 minutes (full recovery)

8/26/12

part 1:
5 rounds: 3min rest
5 CGBP  240, 245, 245, 235, 235(4)
15 Ring Dips  ub, ub, 10/5, 10/5, 5/5/5
25 AD Cals for time  All around 45-55 seconds
Total set times: 1:17, 1:25, 1:35, 1:41, 1:56
Video of 1st set:   http://youtu.be/ByS0yDa7aLU
Video of 5th set:   http://youtu.be/iUFsya6Rl_k


part 2:
A- High hang Squat Clean, x1, power clean x1- EMOM x8 270lb, 1 miss on 7th power clean.  Video:  http://youtu.be/Xwm4Odn9SQI
B- Push Jerk x1, 7 sets; 90s rest  260lbs
C- Split split jerk- start from partial split- x1, 6 sets, 90s rest  265lbs video: http://youtu.be/hTHidbZ87bk


part3:
A- Db Ext Rot @ 30x0- x8ea, 3 sets, 60s rest  25lbs
B- Powell Raises @ 30x0- 8ea, 3 sets, 60s rest  15lbs
C- Trap 3- 8ea, 3 sets, 60s rest  20lbs

8/25/12

part 1:
500m row x6  1:34.2, 1:37.7, 1:38.6, 1:41.8, 1:42.4, 1:41.5
work/rest ratio 1:1


part 2; 5min rest b/w sprints; 100%
400m sprint  66.83 (1 sec slower than pr)
300m sprint  46.71*
200m sprint  31.40
*Started in a different lane/distance than normal.  Have trouble making sure i'm at 300m, these times (300m) are probably skewed slightlyl

part 3:
3 sets, 2m rest
10s L sit
10 t2b
25 situps
1:30, 1:38, 1:45.  First set did 25ghd sit ups unbroken, 2nd set 20 ub & 5 regular, 3rd 18 ub & 7 regular.
Video of 1st set:  http://youtu.be/pfRUf3B2SuA
Video of 3rd set:   http://youtu.be/qvVfb5ZX0CM

8/24/12

recovery:
100m swim @ 75-80% x5; 2min rest  2:33, 2:30, 2:36, 2:42, 2:38
+
swim 25m underwater x5; 60s rest  Complete but only 20m, couldn't make it the last 5m.  2nd time ever doing this so ok with that, want to get better at them though.

8/23/12

A- Snatch- EROM- x1 EMOM x10  215lbs (pr tie) from 1.5" EROM (3 black mats stacked up) Got 7/10 (3 misses) but did an extra 2 reps at the end in 3 minutes.  So 9 reps in 13:00 total.  Video:  http://youtu.be/FVc-pSHMXxE
B1- RDL x6-8 @ 41x1, 30s rest; 3 sets  305lbs, 8 reps, 6 reps, 6 reps
B2- GHD raise (strict… only go down parallel to floor) x5, 30s rest; 3 sets  Complete w/35lb plate  Video:   http://youtu.be/9LhHkj2fAmw
C- Back Squat- 75% x3 EMOM x10  1st 5 sets w/305lbs, 2nd 5 sets w/275lbs  Video: http://youtu.be/cmLSa6fQbuI