7/31/13

A.M.
2 Min Z1 airdyne warm up  35
+
20 sets:
30 seconds airdyne aerobic 80 rpms the whole time
30 seconds walk rest
287 cals
+
2 Min Z1 airdyne cool down  28

P.M.
A. Back Squat 10-10-10 rest 1 minute  Used 345 went 10, 9, 6, 5 so got all 30 reps but in 4 sets.  Rested 1 minute between each set
B. 50 Strict toes to bar  Took my time but finished in 6:20
C. 3 sets:
     10 Deadlift 185
     10 Burpees
     100m Row
     Rest 3 Minutes  All sets 66 seconds

7/30/13

Part 1:
3 Mile Run Fasted/easy
25:00, a little slower than last week so stopped here instead of doing 4 miles.  calves were hurting a bit.

Part 2:
A1. Strict Press 3-5 @ 160lbs rest 60 seconds x 10 sets  5x2, 4x6, 3x2
A2. Ring Push Ups 10 rest 60 seconds x 10 sets  Complete, unbroken

Part 3:

A1- ring row x10, 60s, 10sets  Unbroken

A2- pendlay row x5, 10 sets, 60s  Complete @ 185lbs

7/29/13

for time:

1200m row  3:56.5, 1:38.5/500m (3:12.7 1k which is 0.2 sec off pr from 4/29)

+

for time:

flight simulator  6:12 PR (tripped on last DU, cost me 5 sec)
vid:  http://youtu.be/errHU_ZO9qU
+
for time:
100 kbs 2pd   4:40 PR
vid: https://www.youtube.com/watch?v=hVmqpfgWJyk&feature=c4-overview&list=UU0GoYTGFWNYyUxWa62eGk3w

7/27/13

Part 1:
A. Every 90 seconds x 5 sets 1 HBBS 400lb  Complete
Rest 5 Minutes
EMOTM 10 Minutes 2 HBBS 350lbs  Complete
Rest 5 Minutes
EMOTM 10 Minutes 3 HBBS 335lbs  Complete (took minute 8 off)
B1. Ring push ups 15 x 5 sets rest 60s  Unbroken
B2. Strict COVP Pull Ups 12 x 5 sets rest 60s  Unbroken x 3, 10x2

Part 2:
10 Rounds for time:
200m Run
12 KBS 55 
13:31 

7/26/13

Part 1:

60min AD Z1/Z2  946 calories
It's never my breathing, just the uncomfortableness in my legs.  Today specifically my right hip flexor was very tight.

part 2:

A- EMOTM 10 minutes 3 strict press 155 20 Double unders Complete
B- box squat 55-60% x2 EMOM x10  Complete @ 235

C- weighted ghd raises 5x5 25x3, 35x2

D- banded pull throughs- 5 sets, 20 dynamic reps  complete

7/24/13

Part 1:
A. Back Squat 15, 10, 5, rest 60s  325, stuck to rest periods, tough
B. 20 Unbroken Lunges rest 3 minutes  135, 155, 175
C. 1 Min FLR on rings rest 1 minute x 5 complete


Part 2:
3 sets:
10 Deadlift 185
10 burpees
60s airdyne
Rest 5 minutes
2 Sets:
30s airdyne
rest 2:30  33, 29 cals
Right into
3 sets:
15s airdyne
rest 2:45  18, 18, 19 cals

Back was super sore from yesterday, deadlifts felt awful warming up (on my lats not low back) so modified to something somewhat resembling the stimulus.

7/23/13

Part 1:
3 Mile Z1 Run
24:47

Part 2:
5x500m Row @ 1:39 pace rest 3 minutes
Complete, fastest 1:37.5, slowest 1:38.8

Part 3:
Emotm 10 Minutes - 5 strict pull ups
+

A1- ring row x10, 60s, 10sets

A2- pendlay row x5 @ 175lb, 10 sets, 60s
A3- ring push up x 7, 10 sets, 60s
Complete