6/26/2014

A. Power Clean 1.1 Rest 20 seconds x 3 sets rest 2:30 265..first time cleaning in 2 months...felt like a max but it'll come back fast.
+
5 Minute amrap
1k Row
AMRAP CJ 145 with remaining time
3:35.8 on the row + 12 CJ
Rest 5 Minutes
5 Minute amrap
1k row
AMRAP CJ 145 with remaining time
3:35.8 on the row + 12 CJ

6/25/2014

A. Press 3x3 175
+
8 Minute AMRAP:
5 Strict HSPU
10 Russian KBS 88lb
20 Alternating Lunges
6 Rounds
REST 2 MINUTES
12 Minute AMRAP:
15 Calorie Airdyne
10 Ball Slam 30lb
15 Back Extensions
6 + 15

Hernia started to get tender in the middle of the 12 minute amrap.  It's just tender, not tweaked or anything but it was the 'weak link' in my workout today.  175 SP felt like a 3RM but got easier as sets went on.

6/24/2014

A. Back Squat 3x3 70% - 285lbs  Complete
+
30 strict pull ups for time  1:27, 38 strict pull ups in 2 minutes.
+
5 sets:
20 DB snatch 55lb
10 Airdyne Calories
10 DB snatch 55lb
5 Airdyne Calories
Rest 1:30
2:16, 2:10, 2:14, 2:10, 2:10

6/22/2014

A. Press 3 x 5 @ 68% - 155lb
5 sets:
15 wallball
10 burpees
15 calorie airdyne
10 cj 95
rest 1:30

6/21/2014

Start of a new cycle today.  Want to start ramping up mixed modality work so will plan on MAP sessions twice a week and intervals 3x.

AM:
20 Minute Airdyne Fasted:
30s hard
30s easy
1st ten minutes 203cals
2nd ten minutes 200 cals
total: 403 cals
+
Crossover symmetry

PM:
A. Back Squat 3 sets of 3 @ 70% - 285lbs complete
+
8 Minutes @ 80%
5 Strict Pull Ups
30 sec Plank on rings
20 lunges
6 Rounds even
+
8 Minute @ 80%
10 Russian KBS 88lb
15 cal a.d.
20 Double unders
5 Rounds even
+
8 Minutes @ 80%
10 DB snatch
20 step ups
10 back extensions
4 + 10

6/19/2014

Am:
30 Minute Z2 Airdyne 480 calories
+
Iron Scap protocal  complete

PM:
20 Minute Airdyne
35s 90-95%
25s 50%
1st ten minutes:  218
2nd ten minutes:  196
total:  414 (10 less cals on 2nd ten mins from saturdays session)

6/18/2014

5 sets:
250m row
20 Alternating DB Snatch 55lb
15 Unbroken Wallball 20lb
Rest 1:30
2:31, 2:41, 2:44, 2:43, 2:40