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Saturday, July 26, 2014

Saturday July 26, 2014

Rating: 9 

6 sets:
AMSAP L Sit on Rings (10-15 seconds every round) 
10 sec rest
10 sec Airdyne ALL OUT 9-10 cals 
20 sec rest
20 sec Row ALL OUT 110-120 m every time
30 sec rest
30 sec Burpees ALL OUT - no push-up portion 17 every round 
4 min rest
L sits are getting better but still trouble keeping the feet up high, upper quad/hip starts to lock up 

Friday, July 25, 2014

Friday July 25, 2014

AM
Rating: this session started as a 7, ended as a 9(low energy going in, by the time I was at 395 for BS I got into the swing of things)
A. Back Squat @ 20X1, work to a tough four\
was going to call it at 395 bc the weight was feeling heavy today, but then 395 flew up, went to 415 and hit it
B. 5 touch n go Squat Clean + 5 Front Squat @ 155lb every 2 mins x 5 sets
this was fun, good to move some weight again 
C. GH Raises @ 20X0, 12 reps per min x 5 mins
best these have felt, finished all 12 OTM for the first time, Hamstrings were screaming

PM
rating: 9 ( felt pretty good here) 
For time:
50 cal Rowing
30 Box Jumps onto 40" box
50 cal Rowing
20 Box Jumps onto 40" box
50 cal Rowing
10 Box Jumps onto 40" box
time: 13:55
think I could have knocked off some time by pushing harder on the rows , but this went well 

Wednesday July 23, 2014

AM
rating: 8
A. Back Squat @ 20X1, work to a tough five
worked up to 400# , this was definitely a tough 4 for the day
B. Halting Clean Deadlift, wuickly build to a moderately tough single - leave about 50-75lbs off the bar
worked up to 325, felt solid 
C. Clean Pulls, 3's @ 315lb x 3 sets, 3 min - reset b/t reps
felt good, last rep was always a pretty slow pull 
D. AMRAP Walking Lunges in 4 minutes - 65lb barbell on your back
130 walking lunges, went a bit over on the time because I was going off of wrist watch, lost track of time 

PM
rating: 8 
6 x 180 sec Row @ 75%/60 sec Row @ 50%
solid, 50-53 cals every time 

Tuesday July 22, 2014

AM
rating: 7 ( still feeling a little foggy, that chest pain yesterday rattled me a little bit, in my head I was just waiting for it to come back)
Lite Barbell Work and low intensity Gymnastics
worked some complexes today, kept the weight light, worked some high hang snatch into snatch balance, felt solid, weight feels kind of heavy overhead but I guess thats to be expected.
+
Pendlay Rows with Fat Bar @ 30X0, 5-5-4-4-3-3-2-2-1-1, 2 min - follow tempo
tempo made it tough to add weight, started at 105 believe it or not on the first set to hit tempo, ended around 200#
+
5 sets:
10 Ring Rows @ 30X0
90 sec Front Bridge
120 sec rest
still tough but getting better, Im happy with how this core work is feeling, it has always been a weak point for me, now is a good time for me to strengthen my weaknesses
 
PM
rating: 7 ( felt OK here) 
6 x 180 sec AD @ 75%/60 sec AD @ 50% 
330 cals total 

Monday July 21, 2014

AM
rating: 8 
A. Back Squat @ 20X1, build to a tough six
built to 385, this was tough for today 
B. Snatch Pull. Above Knee Hang Snatch Pull, 1.1 x 6 sets, 1:30 min - 2 sets @ 225lb, 2 sets @ 235lb, 2 sets @ 245lb
these felt solid, making good hip contact 
C. Pistols off 20" box @ 30X0, 12-15/leg x 3 sets, 1 min b/t legs
these didnt feel great today, was only getting 12 / leg so I could stick to the tempo, need to focus on sitting back bc I do these mosltly in my quad and I fatigue early
D. GH Raises @ 20X0, 11 reps per min x 5 mins
brutal again, could barely finish in the time

PM
rating: 6 ( not sure what was going on here, was having some weird chest pain, pretty much shut it down on the second set) 
7:30 min @ high effort:
750m Row
30 Burpees
AMRAP Cal on AirDyne in remaining time
46 cals,
--7:30 min
7:30 min @ high effort:
75 cal Rowing
30 Burpees
AMRAP meters Rowing in remaining time
only about 200m  , like I said weird chest pain caused me to stop a few times on the AD , going to see how it plays out over next couple of days

Sunday, July 20, 2014

Week of July 14th


Monday the 14th
Rating: 7 ( felt OK mentally but phsically didnt have it, didnt get in from miami until midnight, so I was a little tired)
AM
A. Back Squat @ 20X1, build to a tough single
415, obviously a lot left here but not today, this felt tough
B. Snatch Pull, 1 rep per min x 10 mins - start @ 225lb, increase load by 5 lb per min
complete, these felt pretty solid, making good hip contact
C. Halting Snatch DL off 3" platform, 3 reps @ 265lb x 3 sets, 2 min - reset b/t reps
D1. Weighted Alternating Pistols, 5/leg x 3 sets, 10 sec
D2. DB Walking Lunges, 10/leg @ 75/hand x 3 sets, 10 sec
D3. GH Raises @ 40X0, 8-12 reps x 3 sets, 2 min
walking lunges were brutal, weighted pistols I got up to a 25# KB, last set felt best

PM
rating:8
5 min @ high effort:
1k Row
AMRAP Wall Balls in remaining
25 wall balls 
--5 min
5 min @ high effort:
1k Row
AMRAP Wall Balls in remaining
23 wall balls
--5 min
5 min @ high effort:
1k Row
AMRAP DU's in remaining
76
--5 min
5 min @ high effort:
1k Row
AMRAP DU's in remaining
81

Tuesday
AM
rating: 8 
Lite Barbell Work and low intensity Gymnastics
 worked up a little bit in weight from last few weeks, hit a single or two at 215, 235 on the cleans, weight doesnt feel too heavy but they say not to push it just yet
+
Pendlay Rows with Fat Bar @ 11X0, 2 tough reps per min x 10 mins
did this with 195
+
One Arm KB Rows @ 32kg @ 20X0, 10/arm x 5 sets, 30 sec b/t arms
+
Front Bridge, 90 sec hold x 4 sets, rest as needed b/t
these were tough for me once again ,still need work in the lower ab area but it is getting better 

PM
rating: 8 ( not much of a warm up here, had to get right into it)
8 x 120 sec AD @ 75%/60 sec AD @ 50%

Wednesday
AM
rating : 9 
A. Back Squat @ 20X1, work to a tough single
440, hit this one ass to grass with flats on, was happy with this as I was focusing on depth 
B. Clean Pull, 1 rep per min x 10 mins - start @ 285lb, add 5 lb per min
these felt really heavy 
C. Halting Clean DL off 3" Platform, 3 reps @ 330lb x 3 sets, 2 min b/t
heavy as well but good work 
D. Barbell Reverse Lunges, AMRAP in 4 mins - start @ 185lb, reduce load by 30lbs per min - have someone pull the weights off for you
brutal, 80 reps total , think I sandbagged the 185 set in anticipation of how bad it was going to be

PM
rating: 7 
8 x 120 sec Row @ 75%/60 sec Row @ 50%


Friday
AM
rating: 7 ( tweaked my shoulder yesterday doing handstand walks, going to keep an eye on it and be careful, feels a little off)
A. Back Squat @ 20X1, work to a tough single
435, weight was feeling pretty heavy again today
B. Double KB Front Squats @ 32g/arm, AMRAP in 1 min x 3 sets, 3 min b/t
tweaked my back on this, cut it after the second set, I know what I did wrong, I tried to breath at the bottom and lost tightness which was a mistake
C. GH Raises @ 20X0, 10 reps per min x 5 mins
TOUGH, last minute I went over the emom, my hamstrings were screaming

PM
6 sets @ high effort:
500m Row
10 alternating db power snatch - 75lb db
10 box jump overs - 24" - no rebound
3 min b/t sets
all sets just over 3 minutes, this got me breathing really heavy , all rows were at about 1:51-1:53/ 500

Saturday
rating: 7 ( had a BBQ planned for today so had to do this early morning fasted, have a tough time when I dont have some time to wake up before training)
10 sec AirDyne near ALL OUT per min x 4 mins
+
4 min rest
+
10 min EMOM:
1st - 10 sec L sit on RIngs( best these have ever felt)
2nd - 5 moderate effort tng Power Clean
used 185, felt ok, tough for today for some reason
+
4 min rest
+
10 sec AirDyne near ALL OUT per min x 4 mins
+
4 min rest
+
10 min EMOM:
1st - 10 sec L Sit on Pull-up Bar ( also felt great)
2nd - 5 moderate effort Hang Power Clean
155, for 2 sets, then up to 175, feel smother than from the ground 
+
4 min rest
+
10 sec AirDyne near ALL OUT per min x 4 mins

Sunday, June 29, 2014

Saturday June 28, 2014



Rating: 7( didnt eat enough yesterday and I felt it for sure)
AMRAP in 30 minutes:
Rowing Cals - 5,10,15,20,25,etc.
Box Jump Overs (24" - no rebounding) - 5,10,15,20,25,etc.
No Push-up Burpees - 5,10,15,20,25,etc.
finished the rounds of 35 + 42 reps
think it works out to 462 reps, paced it well, felt strong towards the end , just definitely underfueled from the day before