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Sunday, August 31, 2014

Saturday August 30, 2014


Rating: 8 ( it was sure fun to do some rope climbs and bar work, no pain either)
Rope Climb practice
did some with legs, and some legless, felt good 
+
Kipping Practice - Toes to Bar/Chest to Bar/Pull-up
arms a little blown up from last night but everything felt good, I also did a few bar muscle ups, no pain 
+
3,6,9,12,15,18,21 for time:
KBS - 32kg
Goblet Squat - 32kg KB
Box Jump Overs - 24" - no rebounding
deceiving, this got dicey for me, should have dug deeper but it was good work, time: 16:09

Friday August 29, 2014


AM
rating: 9 (eating more and sleep for a few days in a row makes a big difference)
A. Back Squat @ 20X1, 2 rep @ 88% RM x 3 sets, rest as needed
strongest its felt all week, popping out of the hole @ 415
B. OHS @ 55X1, work to a challenging single
worked up to 245, felt strong in the hole, more there, but it got "challenging" so I moved on
C. Turkish Get-up Practice
did some reps @ 53# & 70#, more reps on my left bc my left scap is weaker
D. Medium Incline Trap 3 Raises @ 2010, 4-6 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
E. Scapular Push-ups @ 2020, 10 reps x 5 sets, rest as needed

PM
rating:8 ( a little tired going into this one, didnt warm up properly but still a good effort)
9,15,21 for time:
Cal Rowing
Power Cleans - 9 @ 185lb, 15 @ 135lb, 21 @ 95lb
*Have someone change your weights
all unbroken, time 5:19, should have dug deeper on rows, set of 95 blew up my biceps/forearms

Wednesday August 27, 2014


AM
rating: 8
A. Back Squat @ 20X1, 2 reps @ 88% RM x 3 sets, rest as needed
415 for all, felt stronger than monday
B. Squat Clean. Front Squat, 1.1 @ 250lb per min x 10 mins
complete, 250 feels heavier than it should 
C. Squat Clean, 3 touch n go @ 185lb per min x 10 mins
got me breathing heavier than I thought it would

PM
rating:7
1 min Row @ 95%
5 min Row @ 50%
1 min Row @ 95%
5 min Row @ 50%
1 min Row @ 95%
95% efforts were from 1:30-1:34
Had a tough time getting the pace down there, and it also blew me up,

Tuesday August 26, 2014


AM
Rating:9
Free Handstand Hold - stay tight/in-line - try to get 10 seconds holding without movement
making some progress, still working from the headstand ,but progressed to forearms and was able to balance which I couldnt do before
+
Handstand Walk practice
focus was on keeping feet together, these felt good today
+
4 sets:
10 Low Incline DB Press @ 30X0
worked up to 50# dumbells, still not heavy but feeling it out
30 sec
10 Bent Over Barbell Rows @ 20X0
155 for all sets
30 sec
+
4 sets:
10 Press @ 30X0
30 sec rest
10 Ring Rows @ 30X0
30 sec
this part was tough, 95# press for all 
+
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: 9 
1 min AirDyne @ 95%
5 min AirDyne @ 50%
1 min AirDyne @ 95%
5 min AirDyne @ 50%
1 min AirDyne @ 95%
it felt good to dig here
Cals for 95% effort were 35, 34 , 35 

Monday August 25, 2014


AM
rating: 9 
A. Back Squat @ 20X1, 2 reps @ 88% RM x 3 sets, rest as needed
all sets at 415
B. Halting Snatch DL, 2 reps @ 275lb x 5 sets, 1:30 min
these felt pretty good 
C. Squat Snatch, 1 rep per min x 10 mins - start @ 155lb, add 5 lb per min
first full snatches from the ground in a while so it felt a little off, still no misses, felt light all the way up to 200
D. 3 Hang Squat Snatch @ 135lb per min x 10 mins - focus on perfection
weight was light, bothered my shoulder a little bit, 

PM
rating: 7 ( didnt really have it in me to dig, not great pacing either)
For time:
500m Row
25 Hang Power Clean and Push Press @ 16kg KB/arm
500m Row
20 Hang Power Clean and Push Press @ 20kg KB/arm
500m Row
15 Hang Power Clean and Push Press @ 24kg/arm
time: 12:10

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