12/8

“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Row = 96
Pull Ups = 75
Squat @ 195 = 26
S2O = 24
Total = 221

Weighed in at 191.2 this morning but rounded up.

12/7

AM:
12 Minute airdyne:
30 seconds 90%
30 seconds walk
rest 5 Minutes x 2 sets
192 calories, 186 calories

PM:
Alternating EMOTM 16 Minutes:
1st: 12 GHD Sit Ups
2nd: 4 Back Squat 225
Rest 4 Minutes
8 Rounds @ 85%
8 KBS 88lb
8 Box Jump 30"
8 2" Deficit HSPU
15:13

Doing a single tomorrow and then going back to 5 days a week instead of 6.  Just seems I can't recover from the past couple weeks, even though this was a deload/easy week I still don't feel as good as I should so back to singles tues-thurs, fri completely off, sat/sun doubles.  It was a good experiment at the very least.  

12/6

Row 5:00 @ 2:00/500m
Rest 1 Minute
30 AD calories @ 85% 1:40
Rest 1 Minute
Row 4:00 @ 1:55/500m
Rest 1 Minute
AD 30 calories @ 85% 1:40
Rest 1 Minute
Row 3:00 @ 1:50/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 2:00 @ 2:45/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 1:00 @ 1:40/500m
Rest 1 Minute
30 AD calories @ 85% 1:35

12/5/13

Every 2 minutes for 5 rounds:
250m Row
10 CTB Pull Ups
Unbroken x 3, 7/3 x 2 (Need to relearn how to kip these, lats felt weak)
+
EMOTM 12 Minutes:
4 Unbroken Muscle Ups
10 Air Squats
Complete, only did 3 on last 2 minutes.  Could have pushed 4 but didn't want to redline, kept it steady.
+
10 Minute cool down airdyne
complete  

12/4/13

EMOTM 18 Minutes:
1st: 15 Hand Release Push Ups
2nd: 10 Alternating Pistols
completed unbroken
+
12 Minute Timer:
1200m Row
50 Toes to Bar
AMRAP Double unders in remaining time
358 double unders

11/29

Part 1:
10 sets:
250m Row
Rest 45 seconds
1 minute airdyne
rest 45 seconds
Complete, changed up pace on rower, 1:34-1:42 depending on how i felt, never redlined though.  Airdyne was always around 1200 cals/hour.

Part 2:
Put together new GHD

Part 3:
6 sets:
10 GHD sit ups, alternate with partner each set
2 sets:
20 GHD Sit ups, alternate with partner each set
+
4 sets:
20 Unbroken wallball
10 HR Push Ups while partner completes wallball
Tired today, usually my rest day but decided to work out with Andrew.  He was nice enough to grab the GHD and help put it together and i thought it would be fun to get a partner thing in.  Over all pretty tired but have a big dinner coming up and hopefully a massage which should get me ready for the next 2 days before I take Monday completely off.  

11/28

Part 1:
5 sets:
1000m Row
Rest 4 minutes
Start at 1k PR pace + 0:23/500m decrease by 0:05 per set
Did 3:34.9, 3:30.1 and 3:28.8 and then called it.  The last one was a huge struggle.  Sat down to do the 4th one and got 500m in with a 1:40 pace but was dying so just stopped.  Shouldn't have been so hard but it was my 3rd session in 19 hours and I didn't eat after my 10 PM session last night.  Time for lots of food and a revisit tonight.

Part 2:
A. Hang Clean + Front Squat + Full Clean x 6 sets rest 2 minutes 215, 235, 245, 255, 265, 280
+
"Pilgrim"
3 Rounds for time:
1 Full Snatch @ bodyweight (195)
6 HSPU 8" Deficit
21 Box Jumps  
5:33, failed my 3rd snatch barely and cost me 30+ seconds. 
Video: http://youtu.be/8-mhf5pBgqg