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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

Friday June 27, 2014


AM
rating: 9
A. Back Squat @ 20X1, work to a tough set of 2
405, can go heavier, this was a moderate set
B. GH Raises @ 40X0, 4-6 reps x 10 sets, 1:30 min
done, these arent feeling too bad, but they light me up the next day
C. DB Split Squats @ 10X0, 12-15/leg x 3 sets, 1 min b/t legs - this should be a leg meltdown
this didnt disapoint, used 53# KB's , legs were wobbly after

PM
3 rounds for time:
15 Front Squats @ 115lbs
20 Russian KBS - 32kg
25 cal AirDyne
9:15
front squats were easy, KBS werent bad, just got winded at the end

Wednesday June 25, 2014


AM
A. Back Squat @ 20X1, work to a tough set of 2
B. Halting Clean DL, 2-2-2-1-1-1, 2:30 min - 2's @ 320lb, 1's @ 340lb, reset b/t reps
done, focused on keeping shoulders over the bar at the end 
C. Alternating DB Step-ups onto 24" box, for time:
30 reps @ BWT
30 reps @ 25lb/hand
30 reps @ 45lb/hand
30 reps @ 65lb/hand
This took me just under 10 min , got brutal at the end 

PM
20 x 45 sec Row @ 75%/45 sec Row @ 50% (get off after 10 sets and rest for 5 mins)
lower energy going into this one, felt like I was on the rower for a long time, kept it consistend and finished strong, all 45 second paces were under 1:50

Wednesday, June 25, 2014

Tuesday June 24, 2014


AM
Lite Turkish Get-up Work
best these have felt, worked up to 53# and did a few reps on each side 
+
Pendlay Rows @ 11X0, work to a challenging triple
225
+
Pendlay Rows @ 11X0, 3 reps @ 80% highest from previous per min x 10 mins
180#
+
800m Single Farmer Walk @ 32kg KB - alternate arms every 100m (this will be 400m of holding per arm)
this took a while, didnt have the timer going but I think it was over 10 min, was smashing my leg the whole time

PM
20 x 45 sec AD @ 75%/45 sec AD @ 50% (get off after 10 sets and rest for 5 mins)
felt good here, could have gotten some more cals but kept it to 75%, 217 cals back to back 

Monday June 24, 2014


AM
A. Back Squat @ 20X1, build to a tough set of 2
415, felt strong 
B. Halting Snatch DL, 2-2-2-1-1-1, 2 min b/t - 2's @ 250lb, 1's @ 265lb reset b/t reps
felt solid
C. Barbell Reverse Lunges off 2" step, 10-8-6-4/leg, 45 sec b/t leg - no alternate legs
185, 205, 215, 225 
D. GH Raises @ 40X0, 4-6 reps x 8 sets, 1:30 min
best these have ever felt, seem to get easier every time 

PM
20 min @ moderate:
400m Run
12 lite alternating db power snatch
400m Row
12 step down box jump - 24"
used 60# dumbell which felt pretty light, did 4 rounds + i think, kind of lost count 

Week of june 16th



Monday the 16th
AM
A. Back Squat @ 20X1, build to a tough set of 3
B. Halting Snatch DL, 3-3-2-2-1-1, 2 min b/t - 3's @ 235lb, 2's @ 245lb, 1's @ 255lb reset b/t reps
C. Barbell Forward Lunges, 5/leg x 5 sets, 1:30 min - alternate legs per rep, lunge foward, lunge back
D. GH Raises @ 40X0, 4-6 reps x 6 sets, 1:30 min

PM
20 min @ moderate:
200m Run
15 Air Squats
200m Run
15 Russian KBS - 24kg

Tuesday
AM
Lite Turkish Get-up Work
+
Pendlay Rows @ 10X0, 10 reps x 5 sets, 1 min
+
Front Bridge on elbows, 60 sec hold x 3 sets, 30 sec
+
For time:
100 DU's
200m Farmer Walk @ 32kg per arm
100 DU's
200m Farmer Walk @ 32kg per arm
100 DU's

PM
30 x 30 sec AD @ 75%/30 sec AD @ 50% (get off after 15 sets and rest for 5 mins)

Wednesday
AM
A. Back Squat @ 20X1, work to a tough set of 3
B. Halting Clean DL, 3-3-2-2-1-1, 2:30 min - 3's @ 295lb, 2's @ 315lb, 1's @ 335lb, reset b/t reps
C. Barbell Russian Step-ups @ 95lb barbell to 24" box
21 Right Leg
21 Left Leg
15 Right Leg
15 Left Leg
9 Right Leg
9 Left Leg

PM
30 x 30 sec Row @ 75%/30 sec Row @ 50% (get off after 15 sets and rest for 5 mins)

Friday
AM
A. Back Squat @ 20X1, work to a tough set of 3
B. DB Split Squats @ 40X0, 5-6/leg x 5 sets, 45 sec b/t legs
C. GH Raises @ 40X0, 4-6 reps x 6 sets, 1:30 min

PM
30,20,10 for time:
Hang Power Clean @ 95lbs - lower load if needed
Row Cals

Saturday
AMRAP in 25 minutes:
30 cal AirDyne
20 Deadlift @ 115lb
10 Box Jump Overs - 24"