9/30/12

10 rounds:

30s row 

60s 'rest'

during the row- must start first set at 150m and get further ea set…

during the 60s 'rest'- must perform 5 DL at 225
154m, 156m, 158m, 160m, 161m, 150m**, 161m, 163m, 164m, 166m total: 1592m
Deadlifts: 7 sets unbroken, 3 sets broken. 

+ Rest 5 minutes

2x1 mile run @ 80% rest 3:45 b/t
7:49, 7:47

**Switched the foot straps from 4 to 3 to see if it would increase output, obviously it lowered output so right after this set I switched them back**

9/29/12

part 1

A- Squat- 85% 1RM xAMRAP @ 31X0 x3 sets, 3min rest  85% of 385(lifetime PR) = 325lbs reps: 5, 4, 5 (tempo was rough!)

B- Box Step Ups 20"- x5 ea, 3 sets, 2min rest  185, 190, 195

C- Snatch Balance x3, 5 sets; 2min rest  165, 165, 175, 175, 185 Kept light and smooth

D- 10 24" BJ AFAP x5, 30s rest  All 17-18 seconds, regional standard

part 2

3 RFT

3 SC 255

3 MU

30 T2B
10:14, SC easy singles, mups ub except round 3 2/1, TTB hell.  TTB took 2 mins rd 2 and 3 mins rd 3

part 3

EMOM x8

3 CJ 185

6 KBS 2pd
Complete, felt pretty good, did 9 minutes instead of 8.

9/28/12

7min run  did a mile in 7:28

+

100 DU  59 seconds 1 trip

+

5 x 50m sprint, walk back  complete

+

100 DU  59 seconds 1 trip

+

5 x30m uphill sprint, walk back  complete

+

100 DU  55 seconds UB

+

800m run @ 90% x2, 3min rest  3:11, 3:12

+

5min Cooldown on airdyne  50 cals

+ = 2min rest

 

Quads are super tight/sore.  Gonna ice/hot bath in attempts to loosen them up for tomorrows squats.

9/27/12

A- Press- 5, 5, 5, 3, 3; 2min rest  175, 180, 180, 190, 195 (2)

B- Handstand hold x60s x3, 60s rest  Complete unbroken

+

3 rounds:

Front squat x3  300 for all 3 sets

20s AD  17 cals for all 3 sets

3min rest

+

3 rounds

AMRAP strict Pullups  21, 12, 13

20s AD Cals  15 for all 3 sets

3min rest

+

3 rounds

3 SDLHP  195, 205, 225

20s row  112m, 111m, 113m

3min rest

9/26/12

A- HPC off blocks just above knees x2, rest 60s x8  240lbs all sets, no misses

B- HPS off blocks just above knees x2, rest 60s x8  170x4, 175, 180x2, 185 no misses

C- BN Push Jerk, narrow grip x1, 5sets; rest as needed  240, 245, 250, 255, 260 rested 2 mins b/t

D1- CGBP- 50% 5x5, 30s rest  Complete at 155lbs

D2- Plank x30s, 30s rest  Complete

part 2

5 RFT

5 Squat Snatch 155

5 MU
9:58

9/25/12

part 1

A- Clean Grip DL x3, EMOM x8; 110% of clean  Complete 330lbs

B- Snatch Grip DL x2 + Snatch Grip High Pull- 4 sets; rest 2min  215x3, 225

C- Squat- 5, 5, 3, 3, 10, 10; rest 2:30  325, 340 (pr 5), 350, 355 (pr 3), 315 (pr 10), 295

D1- Harop Curls- 5 x5, 60sec  Unbroken

D2- GHD SU- x10 AFAP, 5 sets, 60sec  15-19 seconds all unbroken

part 2

for total time with work:rest- 1:1

50 AD Cals  1:16

40 AD Cals  1:20

30 AD Cals  0:59

20 AD Cals  0:36

10 AD Cals  0:17
Total time: 8:39

9/23/12

Swim 100m x 5 sets rest 90 seconds  2:02.08, 2:21.65, 2:28.64, 2:23.42, 2:22.09
+
5 Rounds for time:
Swim 50m
25 Squast
15 HR push ups
12:55

Rest 3 hours

MAP training, all @ 85% rest 5 minutes between
6 Rounds:
10 Cals A.D.
10 Pull Ups
4:30ish, all unbroken

21-15-9
Deadlift 165
BJ 24" jump up step down
3:20ish, all unbroken except last set of DL 5/4

1 Minute DU  95
1 Minute 6 point burpees  13
1 Minute DU  90
1 Minute 6 point burpees  11
1 Minute DU  88

4 Rounds:
150m Row
15 GHDSU
4:?? 

5 Rounds:
12 WB 20lb ball
7 TTB
4:?? all unbroken

Wasn't planning on training twice today but my buddy brandon was doing this MAP and invited me.  Took everything easy and controlled.  Pec felt fantastic until 3rd set of WB started to feel it a little bit so took it slower.  Did the row/GHDSU as a partner wod, not sure on time.  Overall feel pretty good for doing lots of volume the past week.  Pec is feeling good and I'm excited to see how I do in 2 weeks at FitOber.