5/26/2013

A. Back squat, 3-3-3; 2:30 rest
+
7 sets for time:
5 unbroken CTB pull-ups
+
For time:
5 back squats @ 80% max
50 unbroken double-unders
4 back squats
40 unbroken double-unders
3 back squats
30 unbroken double-unders
2 back squats
20 unbroken double-unders
1 back squat
10 unbroken double-unders

A. 165-185-200
+
4:27
+
5:55 @185, everything unbroken 


Definitely felt very tired today due to moving lots of furniture into my new apartment yesterday. The back squats felt heavy and not as good as they did a few days ago. The CTB pull ups were alright, I was taking about 25-30 seconds rest between each set. The back squat/double under workout went better than expected, I ended up doing the squats AND double unders unbroken. I really thought I was going to have to break up the set of 5 and 4 of the squats since my legs were so tired but I ended up doing all of them without having to break. Double unders were all unbroken which is good because if I messed up I would have to start over and do all of them again! It was also cool getting to watch Lee, Glenn, and Pat throw down today. Very ready for a rest day tomorrow. 

5/25/2013

3 rounds not for time:
1 rope climb
7 kipping handstand push-ups
10 pistols
+
3 rounds for time of:
500m row
12 deadlifts, 185
21 box jumps, 24"

complete
+
14:15

5/24/2013

10:00 @ 85% of [200m run + 10 wall balls + 10 toes-to-bar]
5:00 rest 
10:00 @ 85% of [200m run + 10 hip extensions + 10 hand release push-ups]
5:00 rest
10 sets of:
:30 AirDyne @ 85%
:30 AirDyne @ 50%

complete
+
complete
+
complete 

5/23/2013

rest day

5/22/2013

Didn't have time to post yesterday so I'll add it today

A. Back squat, 5 x 2-3 @ 80% effort; 2:30 rest
B. CTB pull-ups, 10 x 5 unbroken; begin a set every :60
+
3 rounds for time of:
12 pistols
60 double-unders
+
Not for time:
400m sled drag, steady grind outside, alternated forward and backward as desired

A. 135-155-175-185-200

B. complete

+

5:48, all double unders unbroken 

+

complete with 90# on sled

I was happy I finally got to do some back squats, I feel like I haven't done those in months. They felt really good and I was able to keep good form on every set.  The CTB went well, didn't butterfly them, I still need to get better at that. The pistol/double under workout went a lot better than I thought it would, my pistols are getting so much faster, I think just from doing them so much lately. The left leg is still a little shaky but it's getting stronger, failed 2-3 on the left leg but other than that the pistols felt good and all double unders were unbroken. The sled drag was alright, I think I'm going to do this at least once a week because I want to not suck at it. I only stopped once on the first 200 meters but stopped more than I would have liked to on the last 200 meters. By the end my lower back was hurting and I was pretty out of breath, but I'm definitely going to keep working with the sled. 

5/21/2013

A. Deadlift, build quickly to a tough touch and go triple
+
for time:
5 deadlifts (205#)
1 rope climb
4 deadlifts
1 rope climb
3 deadlifts
1 rope climb
2 deadlifts
1 rope climb
1 deadlift
1 rope climb
+
10 sets of:
:30 airdyne @90%
:30 airdyne spin

A. 265
+
3:56
+
complete


Felt good today, Stephen had to program some different stuff for me since my hand is hurt and I really enjoyed what he programmed for me today. I was really pleased with my 3 rep TNG deadlift, my max is 285 so since I got 265 for 3 reps I would like to try a 1RM deadlift again and see if I can get over 300 pounds. The deadlift/rope climb workout felt great, deadlifts felt nice and light, and the rope climbs felt great! I watched Carl Paoli's videos on rope climb progressions and they really helped a lot, I applied what I learned from the video to the rope climbs today and they felt a lot faster and more efficient. I was really happy with my time on this and my hand felt fine which is good. Happy to workout with no pain today!

5/20/2013

rest day