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Saturday, August 16, 2014

Saturday August 16, 2014


Rating: 6 ( not a great session for me)
AMRAP in 30 minutes:
(1 mile Run buy-in)
100ft Bear Crawl
10 Burpees
100ft Walking Lunges
10 DB Thrusters - 40/hand
100 DU's
10 Strict Parallel Grip Pull-ups
* I dont know whether I suck at running or what but this run was not fast, and it gassed the shit out of me.  Finished run in 7:45 and then from there I was just trying to keep moving, not much energy today. Finished 3 rounds + BC + burpees + 50ft lunges.  

Friday August 15, 2014


AM
Rating: 8 
A. Back Squat @ 20X1, 1 rep @ 90-92% RM x 3 sets, rest as needed - % depends on feel
the bar felt heavy today but I did 92% anyway, 435 for all 3 sets, 
B. Heaving Snatch Balance. OHS, 1.1 per min x 15 mins - start lite, end less lite
started at 135, moved quickly up to 175, pretty much stayed there throughout, did a few sets at 185 but it just got taxing , mainly on shoulder stability
C. 30 Alternating TGU's (15/arm) - start lite, increase load every 10 reps
10 reps @ 35# easy, 10 reps @ 53# this was good, 10 reps @ 70#, that got challenging left side is tougher than right even though right side is injured, Left scap needs work 


PM
rating: 9 
For time:
30 cal Rowing
10 unbroken touch n go Power Snatch @ 135lb
30 cal Rowing
15 unbroken touch n go Power Snatch @ 115lb
30 cal Rowing
20 unbroken touch n go Power Snatch @ 95lb
30 cal Rowing
time: 11: 55
this was challenging but fun, kept rows pretty easy bc I knew snatches were going to be challenging for me based on not doing anything like this for a while, I was right, the snatches got me breathing heavy.  I switched my own weights which slowed me down a bit.  Snatches were tiring but felt surprisingly strong, not close to failing anything, just tough to hold onto the bar 

Wednesday August 13, 2014


AM
Rating:8 
A. Back Squat @ 20X1, 2 reps @ 88% RM x 3 sets, rest as needed
felt heavier today but still hit %'s - 415 for 3 sets
B. Above Knee Hang Squat Clean. Squat Clean, 1.1 x 12 sets, 1 min - drop each rep, 3 sets @ 205lb, 3 sets @ 225lb, 3 sets @ 245lb, 3 sets @ 265lb
no misses, but 245 and 265 got challenging, I almost didnt jump to 265 bc I felt like I wouldnt be able to pull under, but Im glad I did 
C. Halting Clean DL, 3 reps @ 315lb x 3 sets, 2 min b/t sets - reset b/t reps
Done, felt solid

PM
Rating: 7
2:30 min Row @ 50%
15 min Row @ 75%
2:30 min Row @ 50%
287 cals total on rowing 
* this was brutal for me for some reason, just lack of energy felt like 15 min was eternity 

Tuesday August 12, 2014


AM
rating: 7
Free Handstand Hold - stay tight/in-line - try to get 10 seconds holding without movement
not really ready for handstand holds, just dont have the awareness, did some headstand holds, and tried to progress to on forearms, but couldnt 
+
Handstand Walk practice
these felt tougher than usual today, back still bothering me from yesterday 
+
10 sets:
3 Bench Press @ 5010 - lite
10 sec rest
5 Strict Pronated Chest to Bar
1 min
* kept the weight at 40# today, still light but feeling it out 
+
3 sets:
10-15 Seated DB OH Press @ 10X0
45 sec
10 R Arm Ring Rows
45 sec
10 L Arm Ring Rows
45 sec
* 40# seated press, couldnt get more than 12 on second set, my UB needs work to get strength back
+
I's, T's and Y's, 5 reps per position x 5 sets, rest as needed - https://www.youtube.com/watch?v=qwkYafDfIA8

PM
rating: 8
2:30 min AirDyne @ 50%
15 min AirDyne @ 75%
2:30 min AirDyne @ 50%
* poor warm up here, just jumped on and went, didnt have the time I needed, 280 cals for the session 

Monday August 11, 2014


AM
Rating :9 
A. Back Squat @ 20X1, 3 reps @ 84% RM x 3 sets, rest as needed
strong, all sets at 400# were solid 
B. Halting Snatch DL. Snatch Pulls, 1.1 @ 265lb x 5 sets, 1:30 min
these felt strong today, felt like I was moving the bar higher 
C. Squat Snatch, 2 reps per min x 9 mins - 3 min @ 135lb, 3 min @ 145lb, 3 min @ 155lb, drop each rep, reset b/t reps
first time coming from the ground in a while, definitely felt a bit off, this was fun though 
D. For time - off 24" box:
20 L Leg Pistols
20 R Leg Pistols
15 L Leg Pistols @ 16kg KB
15 R Leg Pistols @ 16kg KB
10 L Leg Pistols @ 24kg KB
10 R Leg Pistols @ 24kg KB
9:50 , time is not good, but there is some improvement here for me, the weighted pistols felt strong, just need to keep working them 

PM
rating: 6 ( ate too close to this session, felt the food moving around during runs , plus the running really bothers my back, I could bareley breathe)

4 sets @ 85-90%:
400m Run
15 double KB Hang Snatch @ 16kg/arm
400m Row
Rest same as work time
Times: 4:08
4:15
4:12
4:26
* need to figure out whats going on with running destroying my back, every time I have to run it lights up my back, today it was so bad I could barely breathe while I was running 

Sunday, August 10, 2014

Saturday August 9, 2014

 
Rating: 9( did this with no meal before, just BCAA and relatively early and I felt really good) 

10 sec AirDyne ALL OUT per min x 3 mins
11-12 cals/ set
+
rest as needed
+
20 sec AirDyne @ 97% effort x 3 sets, 3 min
20 cals / set 
+
rest as needed
+
2 rounds @ 85-90%:
1 min AirDyne 22,24 cals
1 min rest
1 min KBS - 24kg 29,29 reps
1 min rest
1 min Running  ( did this as a shuttle run and got 12-13 lengths of the gym
1 min rest
1 min Bear Crawl
1 min rest

Friday August 8, 2014

AM
Rating: 9 
A. Back Squat @ 20X1, work to a tough single
460, (435 felt really heavy , went up to 450, easy, and then 460 pretty easy, but at that point I had 4 sets in at over 400 so I moved on 
B. Overhead Squat, work to a moderate effort set of 10 - nothing too heavy
95, 135, 165
C. 3 lite touch n go Power Clean and Overhead per min x 10 mins
did these all at 135, not too challenging but wanted to keep it light
D. GH Raises @ 20X0, 15 reps per min x 3 mins
as always, way easier on fridays

PM
rating:8 
10-->1 for time:
Power Clean @ 115lb
Box Jump Overs - 24"
Wall Balls - 20# to 11ft
Time: 9:15
Kind of felt like I was dragging ass here, everything was unbroken and no real breaks, not sure what to make of the time