10/31/12

part 1

A- Press x5 + Push press x AMRAP -2, x3 sets, 3min rest  175 (6pp), 185 (5pp), 195x3reps (3pp)

B- Squat @ 31x1 x2 EMOM x8  315lbs UB / Easy
Video:  http://youtu.be/3aHZ6tIdbV8

C1- Snatch Grip DL 3x3, 2min  265, 275, 285

C2- Snatch Grip high pull 3x3, 2min  235x3

part 2

250 DU  2:29 (1 trip at 187)

+

50 TGU with barbell (25 ea)  Approx 10 minute, did some coaching between reps.

+

250 DU  2:35 (2 trips)

10/30/12

85% MAP

8min

10 thruster 75lb

5 hspu

10 Cal AD  5 + 6 Thrusters
Video: http://youtu.be/pu1sCl9gWs0

+ (4min rest)

8min

8 PS 75

16 lunges

24 DU  6 even

+ (4min rest)

8min

12 push press 75

3 wall walks

12 ring dips  4 + 4 push press

+ (4min rest)

8min row  2122m

10/28/12

A- snatch- 2, 2, 2, 2, 1, 1, 1, 1  185, 195, 205, 215 (pr 2), 225F, 230F, 230F, 230F, 230F, 225 (PR1)
Video of 230 Fail:  http://youtu.be/B1l8ubbsgVo

B- Squat- 3, 2, 1, 1, 1  355 (PR 3), 375 (PR 2), 385 (Recent PR 1) Stopped here
Video of 355:   http://youtu.be/0R8nhUhZZKk
Video of 375:   http://youtu.be/gs4SpAa1tJs
Video of 385: http://youtu.be/Z7IWnXwvw7E

C- 100 GHD SU @ 2020  10:04

+

row

500m x5, 3min rest, 90%  1:35.5, 1:37.9, 1:38.8, 1:39.5, 1:41.5

+

250m x3, 2min rest, 90%  48.1, 49.1, 48.9

+

125m x1, 90%, technique!  23.0

Kept failing the snatch in the catch.  Could get under it fine but was always a little forward.  On one of the failed attempts I caught it and began to stand up with it and somehow lost it before i got fully extended....frustrating.  Definitely have 235-240 in me once i get my mental game stronger.  Went down and hit 225 so I could at least PR today.  Overall a good day, and I felt good/strong in everything.  Rows later (it's cold out and calves still a little sore from BJ's and nailing the bar into it on thurs).

 

 

10/27/12

5 rounds

5 FS heavy  305 (pr), 310(4), 275, 275

30s AD Cals 20, 18, 18, X

HS hold AMSAP  45, 34, 42, X

5 min rest

Video of 305:  http://youtu.be/iU5RDxnCt2M
Video of 310: http://youtu.be/NA2RwLJE1_E
 

 Had nothing in the tank even when I started.  Warming up 275x1 felt heavy but i put on 15's and thought what the hell maybe I'll be able to do it.  So i cranked the music up and managed to PR but my performance on the A.D. was awful.  Have done 25 cals in 30 seconds so 20 was way off.  Tried to force myself to finish sets 4 and 5 but after i did the front squats on set 4 I went to airdyne and had like 7 calories at 15 seconds and output was already slowing down.  So feeling/knowing I had nothing in the tank (critical drop off) I called the session there.  Going to take a nap and see how I feel after and talk to my coach GM2 about possibly finishing the sets tonight or saving energy for tomorrow.  At the very least I pr'd my 5RM front squat from 295 to 305.

 

 

10/25/12

10 min handstand wall runs  Complete, lots of breaks.  First 1:20 UB

+

5 rounds

30s 24" BJ  17, 16, 15, 15, 16

60s 24" step ups 22, 22, 22, 23, 22

30s rest

+

5min handstand hold facing wall  3:22 Was time actually in H.S. (1:38 rest throughout)

4min DU  245

3min AD Cals  55

2min HS wall walks  10

1min push press 135  11*

Forgot to take bar off the rack and onto the ground, so did first set from rack.  Did not notice the plates on the ground to the side so when I dropped it the bar bounced off the plate and went right into my leg.  Finished the last 45 seconds of the workout, but my leg is in lots of pain.  Definitely going to be a bad bruise/contusion/bone bruise.  Gonna ice/heat/compress/ankle drills the next 48 hours and hope I can do what i had planned this weekend.  Worst case scenario Garry or I will modify it and i'll still do something hard.  Was really looking forward to front squats and snatching though!

10/24/12

10 rounds on 90s

30s row  162m, 162, 163, 163, 160, 160, 161, 158, 160, 160

2 burpee bar MU  Complete

+ (120s rest)

5min burpee broad jump for max distance covered  352 Ft

+ (60s rest)

600m row for time (goal under 2:00)  1:58.9

immediately after the row- barbell curl (strict) 95lbs x25 for time  3:24 (Including 45sec rest post row)

10/23/12

A- EROM PC x2, 8 sets, 2min rest  265, 275, 280x4, 285 (1), 290(f)
Video of 280:  http://youtu.be/hCtSV3TLSG0
Video of 285:

B- Split Jerk x1, 8 sets, 2min  245, 255, 265, 275, 285, 295, 305 (pr tie), 315 (BARELY failed)
Video of 315: http://youtu.be/u3r8uz27aaM

C- Squat- 3, 3, 2, 2, 1, 1, 3min  335, 350, 360, 370(1) called it here
Video of 360:  http://youtu.be/dbAYHl0u6_s
Video of 370:  http://youtu.be/tqPJuyDDuZ8

D- Press- 5, 5, 3, 3  175, 175 called it here, skipped last 2 sets

+

AD Cals- work/rest 1:1

50Cal  1:18

40Cal  1:12

30Cal  0:54

20Cal  0:39

10Cal  0:15 

Total time:  8:36 (4:18 working) PR from 8:56 (4:28 working) a few weeks ago