2/27/13

A1- 5 tng Squat Snatch, 15s rest; 5 sets  170, 180, 185, 190(4), 165

A2- AMRAP HSPU, 15s rest, 5 sets  16, 13, 11, 10, 11

A3- 60s AMRAP KBS 2pd, 5 sets… 6min rest  28, 24x3, 22

B- 75 GHD situps @ 2020  Complete at a leisurely pace

2/26/13

part 1:

5 sets 

25 AD Cals for time  29, 32, 32, 33, 35 seconds

3min rest

+

5 sets

500m row 90-95%  1:39.2, 1:39. 6, 1:39.6, 1:39.5, 1:38.2

3min rest

part 2:

Back Squat- 10 x 10 on 2min [50% 1RM]
Complete @ 205

Felt sick last night, headache/stomach ache...woke up and still didn't feel great.  Somewhere around the 3rd set of the row though the dayquil kicked in and i've been feeling much better.  I took it too easy on the row unfortunately, didn't want to push it too hard if I was getting sick so I set a goal of under 1:40.  Last set I let myself go a true 90-95% and almost went sub 1:38...I think I could have been around 1:38.5-1:39.0 each set.  Either way for how I felt I'm very happy with how part 1 went today.  Legs were super lactic after the 4th set of AD sprints!

2/25/13

15 Minute AMRAP:
10 Deadlift 225lbs
10 Chest to Bar Pull Ups
50 Double Unders

6 + 50
Vid: http://youtu.be/6IgqB_j32zw

Since yesterday morning I have had trouble getting up and down the stairs...my legs are sore!  Not only my quads but my hamstrings and low back.  Looking back at saturday though, it was a lot of volume.  150 wallball, 150 DU, 225 KBS 2pd, 75 ghraises, 75ghdsu, 50TGU.  At first my score confused me but honestly with how I feel I think this was a good effort.  After reading an article by CFF about resting being the deciding factor between the elite and semi-elite athlete I know that this was as perfect stimulus for the day.  Sure it's only 15 minutes but my body needs to recover from the weekend still as I can tell by the soreness.  Instead of being frustrated with my score i'm just happy I got some good grunt work in.  I can tell I'm where I need to be for the open from the last 2 weeks so no need to fret over 1 day.

2/23/13

Part 1:
3 Rounds for time:
50 Unbroken WallBall
50 Unbroken Double Unders
7:23
Vid: https://www.youtube.com/watch?v=lizc2A8v7hs
 

Part 2:

5 rounds for quality

15 GHD situps  UB

15 GHD raises  UB

5 turkish getups ea, moderate load  UB @ 55lbs

+

1-15-1 KBS 2pd Breathing Ladder  Unbroken
Ladder:  http://youtu.be/OQkkbESzClA

2/22/13

A1. Power Clean Cluster 1.1.1.1 Rest 30 seconds  275, 280, 280
A2. Strict HSPU 10 unbroken rest 30 seconds Complete
A3. GHD Sit ups 10 unbroken rest 3 minutes x 3 sets  Complete
Full set @ 275:   http://youtu.be/XBpM6DIKlx4
Last cluster @ 280:  http://youtu.be/xS6pOHD7Jxw

+
At sustainable pace:
10 Minute Airdyne  138 calories in 7:15
10 Minute Row  1:53.3/500m avg, 2548m
10 Minute Airdyne  145 calories in 8:00
10 Minute Row  1:54.8/500m, 2498m


Airdyne monitor reset at 2:45 on first 10 minutes and then at 2:00 on 2nd 10 minutes.  Was holding 1050-1250 on first 10 minutes and 950-1150 on last 10 minutes.  Kept it on cal/hr so didn't see calories till the end which is why it says the calories and time the monitor was on.  Really happy about power cleans..haven't power cleaned heavy in a couple months and wasn't sure what to expect.  Elbow felt good once it got warmed up and happy with the weight.  Could have done 285-295 but didn't want to push it today, just wanted to feel some heavy weight.  Did this raw, no belt or knee wraps or anything.  Lifetime PR power clean is 295.  

2/20/13

3 rounds:

10 DL tng  345 for all sets

30 AD Cals  58, 63, 68 seconds

3min rest

Vid of 3rd set DL:  http://www.youtube.com/watch?v=9aMMmuSJ78Q

+

3 rounds:

6 muscle ups  unbroken x 3

250m row  44.6, 46.4, 47.9 seconds

3min rest

Vid of 1st set:  http://youtu.be/xZqhmqigu_E

+

3 rounds:

10 hang pc heavy tng  175, 185, 190

10 burpees  UB

40 DU  UB x 2, then 1 trip on 3rd

3min rest

Total times: 76, 78, 75 seconds

2/19/13

A.M.:
Build to a 1 one rep in the Snatch
230, missed 245 5 times...very close though.
245:  http://youtu.be/8D_hDFAe9oA

P.M.:
A. Snatch Grip Deadlift @ 41x1 3 reps x 5 sets  285 for all sets.
+
For time:
200 KBS 1.5 pd
Start with 3 burpees and perform 3 burpees at the top of every minute
10:19, 195 reps @ 10:00
Vid: http://youtu.be/zAPs9vz55nM