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Sunday, October 19, 2014

Saturday October 18, 2014


Rating: 6 ( almost skipped this session bc of some stomach issues, ended up getting it in but not until about 6pm which is not a typical training time for me) 
A. Snatch Pulls, 3-3-2-2-2, 2 min - reset b/t reps - 3’s @ 265lb, 2’s @ 275lb
felt surprisingly strong 
B. EMOM x 15 mins:
2 touch n go Power Snatch @ 175lb
4 Slow Ring Dips
Solid here, Power snatch were light and fast, control on the ring dips, getting more confidence here 
C. 40 sec AirDyne @ 97% x 3 sets, 4 min
28,29,30 
+
60 sec Row @ 97% x 2 sets, 6 min
1:29, 1:28
avg. 500/m
This is where I had an issue, whn I went to push there was just nothing there, had trouble keeping the rower below 1:28 

Friday October 17, 2014


AM
rating: 7 ( didnt have much pop today)_
A. Front Squat, work to a single
worked up to 385 and it felt super heavy, dont know if I had any more in me today
B. Push Press. Push Jerk. Split Jerk, 1.1.1 - work to a max set off blocks
225,255,275, 300X, made a stupid jump here, 275 felt easy so I made a big jump, failed at 300 2 times but could have gotten 280-285 if I made that jump 
C. Heaving Snatch Balance, 3-2-1-3-2-1-3-2-1, 1 min - increase loading each wave
My last wave was 205, 225,245 and then I did 265 for the hell of it, bc I dont think I went heavy enough.   these felt good 
D. Weighted Ring Push-ups @ 33X3, 4-5 tough reps x 10 sets, 1 min - full stretch @ bottom
45# plate for most sets , felt solid, no pain 
E. Medium Incline Trap 3 Raises @ 2010, 4-6 reps x 5 sets, rest as needed

PM
rating: 7 ( had to rush this one)
For time:
20 Chest to Bar
18 double KB Front Squats @ 24kg/arm
16 Chest to Bar
14 double KB Front Squats @ 24kg/arm
12 Chest to Bar
10 double KB Front Squats @ 24kg/arm
8 Chest to Bar
6 double KB Front Squats @ 24kg/arm
4 Chest to Bar
Time: 5:50 
C2B felt great, I was just flat on this one , KB front squats werent limiting but I kept waiting to start the set until I caught my breathe instead of just pushing 

Wednesday October 15, 2014


Wednesday
AM
Rating: 9 
A. Snatch High Pull. Above Knee Hang Squat Snatch, 1.1 - work to a challenging set
225
B. Power Clean. Squat Clean. Front Squat, 1.1.1 - work to a challenging set
worked to 300, PC felt really strong, more in the tank 
C. For time:
3 Legless Rope Climb to 15ft
10 Strict HSPU to 5” Deficit
2 Legless Rope Climb to 15ft
10 Strict HSPU to 2.5” Deficit
1 Legless Rope Climb to 15ft
10 Strict HSPU
Time: 5:58, everything felt strong here, took my time a bit on the HSPU to not burn out 

PM
rating: 8 ( no use writing down cals the AD doesnt register them correctly) 
12 sec AirDyne ALL OUT x 5 sets, 2:30 min
+
25 sec Row ALL OUT x 5 sets, 3 min
+
Farmer Carry @ 32kg/arm, 400m for time - perform 10 burps every time you put the KB’s down
time: 8:20 with 5 drops, should be able to do this with less drops

Tuesday October 14, 2014


AM
rating: 9
Free Handstand Hold - stay tight/in-line
did a couple 10 second holds, hands move a little bit but pretty much in place, I drew a small box and kept them in there 
+
Handstand Walk, 100ft as fast as possible
:48 , did two unbroken 50' runs with a short rest 
+
EMOM x 10 mins:
2 Bar Muscle-up
2 Chest to Bar
2 Pull-ups
this was fun, not too tough
+
3 sets:
8-12 Low Incline DB Bench Press @ 4010 50,60,75
30 sec rest
15 GH Sit-ups @ 2020
30 sec rest
+
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: 7 ( got me breathing HEAVY) 
4 sets @ high effort:
21 KBS - 32kg
18 Wall Balls - 20#
15 Box Jump Overs - 30”
12 Burpees to 6” OH
Rest same as work time
3:01,3:08. 3:19, 3:27 
this is another one that I thought wouldnt get me that bad but by the 4th set I was feeling it pretty bad, going into the last set I was hurting 



Monday October 13, 2014



AM
rating: 7 (felt a little dehydrated, calves cramped on first set 
@ high effort:
3 min Rowing 860m
3 min AirDyne 50 cals
3 min DU’s 199 doubles
3 min rest
2 min Rowing 540m
2 min AirDyne 32 cal s
2 min DU’s 140 DU
2 min rest
1 min Rowing 280m 
1 min AirDyne 17 cals 
1 min DU's 82 doubles

PM
rating: 8 
A. Back Squat @ 40X1, 1-1-1-1, 3 min - nothing too heavy
worked up to 405 for the last set, didnt feel too heavy but I was feeling it again after in the back , really frustrating , every time I heavy backsquat it lights up my back, but I know i need to be squating 
B. Power Clean. Above Knee Hang Power Clean. Push Press. Split Jerk, 1.1.1.1 x 6 sets, 2 min - start @ 205lb, add 10lb per set
all sets complete 
C. 1,2,3,4,5 unbroken for time:
Ring Muscle-ups
double KB Thrusters @ 32kg/arm
Time: 3:40, Double KB thrusters were limiting factor, they slowed me down a bit, even though they felt more comfortable then Double KB front squats 
D. Stir the Pot on Swiss Ball, 60 sec movement x 5 sets, rest as needed - https://www.youtube.com/watch?v=3EuMtm2MzRA - feel the burn
burned like hell 

Sunday, October 12, 2014

Saturday October 11, 2014


Rating: 8 
A. Snatch Pulls, 3-3-2-2, 2 min - reset b/t reps - 3’s @ 265lb, 2’s @ 275lb
* these felt a bit heavy today, pull felt off,
B. EMOM x 20 mins:
1st - 3 touch n go Power Clean @ 235lb
2nd - 3 tough Strict HSPU to Deficit
7" deficit on the HSPU, Power cleans felt better as I went on , worked on good bar path and getting the hook grip back in on the way down 
C. 30 sec AirDyne @ 97% x 3 sets, 3:30 min
23,25,27
* same calibration issues as in the beginning of the week 
+
45 sec Row @ 97% x 2 sets, 4:30 min
1:26.6, 1:26 
* felt good to sprint, definitely not used to it though as I had a tough time getting it down to 1:25 which is what I did a 500m for 

Friday October 10, 2014


AM
Rating: 8 
A. Front Squat @ 40X1, 1-1-1-1, 3 min - nothing too heavy
345 for working sets 
B. Split Jerk Cluster off blocks, 1.1.1 - work to a moderate set
225, 275, 300 
C. 3 Position Squat Snatch (high hang, above knee, floor), 1 rep per position - work to a tough set, drop bar after above knee snatch, reset off floor
135,165,185,205X
had trouble with the High hang, threw 205 over my head 
D.  Ring Dips @ 33X1, 2 good reps per min x 10 mins - no added load, full depth/stretch, pause there
felt good here, no issues 
E. Medium Incline Trap 3 Raises @ 2010, 4-6 reps x 5 sets, rest as needed

PM
rating: 7 
For time:
9 Bar Muscle-ups
21 Box Jump Overs - 20”
12 Chest to Bar
15 Box Jump Overs - 24”
15 Toes to Bar
9 Box Jump Overs - 30”
18 Pull-ups
Time: 3:24 , box jumps slowed me down believe it or not, just felt awkward on them and was double bouncing, everything else fast and UB