8/8/2013

A1. Close-grip bench press, 5 x 2-3, 20X1; :60 rest
A2. Weighted strict pull-ups, 5 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
1 rope climb
7 axle thrusters, 70
200m run
+
3 rounds not for time, keep torso position perfect on upper body work:
15 ring rows
15 hand-release push-ups
15 kettlebell swings, light

A1. 105-110-115-120-125(1)
A2. 7-7-6-6-5
+
complete
+
complete with 35# KB

8/6/2013

rest day

8/5/2013

A. Front squat, build quickly to a tough single, stop when the speed out of the hole slows significantly
B1. Squat snatch clusters, 3 x 2.2 @ 95; :15 between doubles, :60 rest
B2. Ring muscle-ups, 3 x AMRAP in 2:00; :60 rest
+20:00 AirDyne @ Z1

A. 200
B1. complete
B2. 4-4-3 (all without false grip)
+
complete


What a great training session today. I was happy to get the front squat 200 because last week I failed at that weight so it was nice to reassure myself that I can in fact front squat that weight. Then when I was getting ready to go the snatches/muscle ups, I asked Stephen if I should try doing the muscle ups without a false grip and see how it goes. I tried one and got it! It felt weird at first, especially the turn over and pushing up out of the dip. So I ended up doing all the muscle ups without a false grip and it's just so much better. It's a lot easier to hang from the rings and I know once I practice it more it will be so much easier to string them together. I am so excited. My snatches also felt really good today, I felt like I was moving fast under the bar, I only had 1 or 2 shitty reps. I am happy to be making progress! 

8/4/2013

7:00 @ 85% of [10 CTBs + 200m run]
3:00 rest
7:00 @ 85% of [25m bear crawl w/low hips + 250m row]
3:00 rest
7:00 @ 85% of [40 double-unders + 20 AirDyne cals]
+
800m sled drag, steady grind @ same weight as two week ago

complete
+
complete with 100# on sled


I enjoy the sled, I just wish it wasn't so difficult for me. The first 400 meters was definitely more of a "steady grind" than the second 400, I was stopping a lot more. I felt like I was able to move the sled better than I have before but my lungs just get tired so quickly and also my legs were pretty burned out from all the wallball/airdyne I had done the day before. I listened to music this time and that definitely helped, I am going to do that from now on for sure. I look forward to the day when I just keep walking with the sled and not have to stop so often. This week when I drag the sled I am going to limit myself to the number of times I can stop. 

8/3/2013

08.03
A. Squat snatch from just below the knees (blocks), build to a max
B. Clean & split jerks, 10 x 1 @ 145; begin a set every :90
+
4 sets of:
25 wall balls as fast as possible
2:00 AirDyne @ 90% aerobic
2:00 rest
+
10:00 row @ Z1

A. 130 (PR)
B. complete
+
complete
+
complete 


Wow, what a great day! I PRd my snatch and I am so happy about it. I didn't think I would hit 130 any time soon so I was really excited to get it today! And it was off the blocks which was pretty sweet. The clean and jerks felt nice and easy. The wall ball/airdyne thing was terrible as usual, I did all sets of wall ball unbroken but it was a struggle after the first round. I will never enjoy wall balls, it is just my least favorite movement. They are getting better since I am doing them a lot more but I still dislike them. Overall a great day at the gym! 

8/2/2013

rest day

8/1/2013

A1. Close-grip bench press, 4 x 3-5, 20X1; :60 rest
A2. Weighted strict pull-ups, 4 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
10 axle front squats, 70
10 burpees over axle
100m axle carry, any way you want
+
3 rounds @ easy pace:
:60 burpees
:60 AirDyne
:60 single-unders

A1. 85-95-105(4)-105(5)
A2. 7-7-6-6
+
complete
+
complete


I really enjoyed this today, I think my weighted pull ups are getting better. I am also really happy I got to work with the axle today, it's so fun to use. The axle carry was a nice way to catch my breath a little between rounds.