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Monday, September 15, 2014

Monday September 15, 2014`

Rating: 9 ( great focus, felt great throughout)
12 sets @ high effort:
45 second row
45 second rest
45 second airdyne
45 second rest
Rows were between 1:39/1:40
was getting about 20 cals on airdyne every time
felt great here

rating: 9 ( again felt great, good energy)
A. Back Squat @ 40X1, 5-5-5-5, 3 min - nothing too heavy
275,295,305,315,( not too heavy but everything felt good, focused on staying upright out of the bottom bc I think thats what did it to my back, that and squating really heavy 3x a week for a long period of time like that just wore on it)
B. EMOM x 15 mins:
3 Box Jump Overs - 30"
3 Bar Muscle-ups
*Move fast, finish quickly
I was flying on these :13-:14 seconds per, felt really good, felt a twinge in my chest on the 12th minute, nothing too bad, kept it going and finished, rolled it out, stretched it after and I think it might have been alittle scar tissue, just worried me for a second
C. Front Bridge, 2 min hold x 3 sets, rest as needed
brutal for me but necessary, Im shaking after 1 minute every time, but able to hold on for 2 min unbroken, surprising to me that I've been able to get to where I am with these deficiencies weve found over the last few months, im excited to see what happens when my core/scapular strength  " catch up"

Sunday, September 14, 2014

Saturday September 13, 2014

Rating:6 ( had to do this one @ 6am, with no food, felt like I didnt wake up until mid way through the high effort part)
A. Deadlift @ 3010, 5-4-3-2-1, 1 min - moderate
no pain but still being cautious
275,295,315,335, 355
B. Side Bridge, 30 sec per side x 5 sets per side, 30 sec b/t sides
I struggle with these specifically on my left side, my scap starts shaking immediately, been doing a ton of scap work but the left side seems to be lagging
C. Front Bridge, 60 sec hold x 5 sets, 60 sec rest
D. 3 rounds @ high effort:
1,000m Row
50 Air Squats
time: 16:35
good pace throughout, kept negative splits, finished with a kick, could have started a touch faster, like I said I was still sleeping in the beginning

Friday September 12, 2014

Rating: 9 ( felt like  a pretty easy session, back still bothering me)
A. Front Squat @ 50X1, 5-4-3-2-1, 2 min - moderate loading
not tough on legs, only feeling it in back so I didnt push weight
225,245, 265,285, 305
B. DB Reverse Lunges off 2" Step, 10-8-6/leg, 1:30 min - increase load per set
should have started heavier, these were easy
C. DB Back Extensions @ 2020, 8-10 moderate effort reps x 3 sets, 1 min
25# dumbell for all, hamstring smoker
D. Medium Incline Trap 3 Raises @ 2010, 4-6 reps x 5 sets, rest as needed -
E. Wall Slides, 30 sec movement x 5 sets, 1 min rest
tough for me to do, need to work in myself more often 

rating: 9 
For time:
AirDyne Cals - 40,30,20,10
Burpees - 18,15,12,9
Time: 7:29
Felt really good here, good pace, through most of it and was able to finish with a kick 

Wednesday September 10, 2014

rating: 7 
A. Overhead Squat, work to a moderate effort set of 5
was giving me some issues with my wrist, built up to 225 but dropped it after the 3'rd rep and moved on, Wasnt tough on the legs more wrist 
B. Overhead Barbell Walking Lunges @ low load, 5/leg x 5 sets, 1:30 min
alls sets with 135, not too tough, bothered my big toe a lot 
C. Hollow Rocks, 10 sec movement x 10 sets, rest as needed b/t
trouble keeping the hollow rock with arms and legs extended, focused on good movement and not fully extending limbs

Rating: 8 
5 sets @ high effort:
30 sec AirDyne @ 97%
90 sec EZ
60 sec AirDyne @ 85-90%
120 sec EZ
Felt pretty good here, didnt write down cals but I was getting from 15+ on the 30 second pieces, consistent output throughout

Tuesday September 9, 2014

Rating: 8
Free Handstand Hold - stay tight/in-line - try to get 10 seconds holding without movement
not much progress here, my back being really tight isnt helping, feel like Im having trouble extending my mid back at all which makes it tough to hold
Handstand Walk practice
didnt push the volume here bc it was putting pressure on my back, just a couple lengths of the gym
A1. Strict HSPU, AMRAP x 6 sets, 1 min
someone erased my #'s but my first set was 18 and I was able to maintain at least 10/ set which I was happy about 
A2. Rope Climb to 15ft, 2 reps x 6 sets, 1 min
done easy, took about 12-15 seconds every time
I's, T's and Y's, 5 reps per position x 5 sets, rest as needed -

rating: 8
AMRAP in 10 minutes:
50ft Bear Crawl
25 DU's
50ft Walking Lunges
25 DU's
lost track of rounds but I felt pretty good here, fast movement the whole time, lunges were bothering my toe which sucked but other than that good

Monday September 8, 2014

rating: 7 ( head was all over the place this morning, not too much focus)
15 x 1 min AirDyne @ 85-90%/1 min AirDyne @ 50%
9-->1 for time:
Chest to Bar
Time: 4:43
C2B felt OK, started to get a little fatigued, this actually got me breathing more that anything else 

Rating: 7
15 x 1 min Row @ 85-90%/1 min Row @ 50%
right after the row I felt gassed, had to sit down for 10 min before doing the next part
21,15,9 for time:
Box Jump Overs - 30" - no rebounding
Wall Balls - 20# to 11ft
Felt OK here, no rebound slowed me down a bit but other than that it went well
Time: 4:53

Sunday, September 7, 2014

Saturday September 6, 2014

Rating: 7 ( not a tough session but my back is still really bad, plan on going to the chiro on monday)
Rope Climb practice
5 or so legless, really fast
5 or so with legs, felt solid
Muscle-up practice - rings and bar
did a few sets of 3 on the rings and bar, no pain, was a little apprehensive to catch it in the full dip, was catching almost locked out
Kipping Practice - Toes to Bar/Chest to Bar/Pull-up
ripped my hands here, but everything feels good, just need to work up the volume bc sets of 10+ get tough 
For time:
10 alternating db power snatch @ 75lb DB
15 burpees
10 alternating db power snatch @ 75lb DB
15 burpees
10 alternating db power snatch @ 75lb DB