Tuesday, September 2, 2014

9/2/2014


AM
50:00 AirDyne @ Z1, off bike every 10:00 for 5 CTB pull-ups + 10 hand-release push-ups + 15 air squats

PM
A. Squat snatch, 6 x 1 @ 135; begin a set every :60
B1. Back squat, 8-5-2 @ 80-90%, 20X0 - stick to the tempo; :30 rest
B2. Legless rope climbs, 3 x 1; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :40; :20 rest
C2. 1-arm DB row, 3 x 2-3/arm, 20X0; :10 between arms, :30 rest
C3. Double KB front rack walking lunge steps, 3 x 12 total heavy; :60 rest
+
3 sets:
:40 AirDyne @ 97%
5:15 rest

AM
complete

PM
A. complete
B1. 175-195-215
B2. complete
C1. 18-18-176
C2. 70-75-80(2)
C3. complete with 35# KBs
+
complete


Snatches felt a little off today although they were better than last week. I fell forward on a few of them and had to chase it a bit before I could drop it. I failed one rep, I went too far forward in the bottom and lost it. The only reps that felt 100% clean were the first and last rep. Back squats are feeling much better, woohoo! I have been doing those in my nanos since they have been paired with rope climbs and I don't like to do rope climbs in my lifting shoes. I could probably go a bit heavier on the squats if I had my oly shoes on. The legless climbs got better each round, the first one was a little tough but the 2nd and 3rd climbs felt easy. Those are fun! 

8/31/2014


8:00 @ 75% of [1 rope climb + 20m light prowler push]
4:00 rest
8:00 @ 85% of [1/side moderate Turkish get-up + 150m row]
4:00 rest
8:00 @ 95% of [10 thrusters @ 65 + 10 hang power cleans @ 65 + 30 double-unders]
+
1200m sled drag, very light, alternate forward & backward as desired but stay moving throughout

complete
+
complete w/ 35# KB
+
complete
+
complete w/60# on sled

8/30/2014


AM
5 rounds @ easy pace
2:00 AirDyne
5 strict knees-to-elbows
2:00 row
3/side moderate Turkish get-ups

PM
A. Squat clean, 5 x 1 @ 185; begin a set set every :90
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 4 x 1 starting @ 165 and adding; 3:00 rest
+
5 sets @ very high effort:
10 alternating box step-ups, 20
10 DB shoulder-to-overhead, 40/hand
10 CTB pull-ups
10 kipping handstand push-ups
2:00 rest
+
5 sets:
50m sled sprint outdoors, 70 on sled
3:00 walk rest
+
L-sit, accumulate 90 seconds in a tough variation, break & rest as needed to ensure solid positions throughout

AM
complete w/35# KB

PM
A. complete
B. 165-175-185-195
+
1:57
2:17
3:00
3:45
4:07
+
:14
:13
:14
:12
:11
+
complete

8/28/2014


A. 1 snatch balance + 1 overhead squat, build to a tough set in 5-7 attempts from an empty bar
B. 1 push jerk + 2 split jerks, 5 x 1 tough; begin a set every 2:00
+
For time:
12 muscle-ups
24 wall balls, 30
6 rope climbs
24 box jump-overs, 24
+
3 sets:
:20 ball slams, 30
:20 row @ 97%
5:20 rest

A. 130
B. 125-135-145-155-165
+
11:13
MUS 7(PR+1)-4-1
+
11/98m
10/98
11/97

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