January

Sunday:

150 double unders

50 wall balls - 20#

25 burpees to 6" oh

4:28

+

10 min rest

+

21,15,9:

GH Sit-ups

Chin-up

OHS @ 95lbs

Box Jumps - 24" step down

7:57

Tuesday:

A. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 2 min Complete

B. Squat Clean and Split Jerk, 1 rep @ moderately tough rep per min x 6 mins  265 felt ok, wasn't heavy but just felt slowish today.  

C. touch n go Power Snatch, 2-2-4-4-6-6-8-8, 1 min - reduce load as needed 205, 210, 195, 185, 185 (4), 170, 155, 135.  Felt good on these today strangely..

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.