12/1/2013

12:00 Z1 mixed warm-up of AirDyne, row, ski erg, and single-unders, keep it easy and stay moving
+
6 sets of:
400m run @ 75-85-95-75-85-95% effort, times should reflect changes in effort
2:00 walk rest
+
12:00 @ 90% of [5 ring dips + 10 heavy Russian kettlebell swings + 1 rope climb + 200m run]

complete
+
2:02
1:52
1:36
2:02
1:55
1:36
+
complete with 70# KB


felt like shit today

11/30/2013

A. Snatch pull clusters, 3 x 1.1.1 @ 107% snatch max
B. Power snatch, build to a touch-and-go 2rm
+
4 sets for times:
1 muscle-up
5 squat clean & jerks, start @ 105 and add 10/set
20 wall balls
500m row @ 2:05/500m
4:00 rest

A. complete @150
B. 130 (power snatch PR+5)
+
1. 6:40-forgot to record rowing time
2. 6:40/2:04.0
3. 6:40/2:04.2
4. 6:41/2:02.9

11/29/2013

35:00 airdyne @Z1

11/28/2013

A. power clean and split jerk, 8x1 @75-85% of 1RM, begin a set every :90
B. Ring dips, 4x3-4, 20x1, 2:00 rest
+
For time:
30 CTB pull ups
100m farmers walk
10 kipping handstand push ups
20 CTB pull ups
10 stone to shoulder, 95
10 kipping handstand push ups
10 CTB pull ups
50m forward sled drag
50m reverse sled drag
10 kipping handstand push ups

A. 165
B. 4(unweighted), 4(5#), 4(10#), 4(12.5#)
+
24:04
180# on sled

11/27/2013

3 sets of:
500m row @85%
2:00 rest
+
6 sets of:
:25 row @100%
3:35 rest
+
3 sets of:
500m row @85%
2:00 rest

2:02.0
2:01.5
2:02.4
+
1:35.1
1:34.5
1:35.3
1:34.8
1:35.3
1:35.3
+
2:03.3
2:03.6
2:03.5

11/26/2013

A. Front squat, build to a tough 3 in 10:00
+
for 22:00
evens: 1 squat clean + 1 front squat @160
odds: 1 muscle up
+
AMRAP in 6:00
10 pull ups
25m heavy prowler push

A. 190
+
complete
+
complete with #90 on prowler

11/24/2013

A. Snatch pull, build quickly to an explosive single @ 100-110% snatch max, just to prep the CNS
B. Power snatch, build to touch-and-go 3RM
+
5 sets for reps & even run times:
AMRAP handstand push-ups
10 pull-ups
15 wall balls
400m run
4:00 rest

A. up to 150
B. 120 (125 for 2 reps, failed the third)
+
1. 15/2:08
2. 13/2:10
3. 10/2:15
4. 8/? clock was reset before I came back
5. 8/2:20


I was really pleased with the power snatch 3RM. I only thought I would get up to 115 at the most, but Stephen was telling me to put more weight on so I did and as usual he was right. 120 felt really easy, I thought for sure I could get 125 but I failed the 3rd rep. Oh well. I am very happy with this considering my power snatch 1RM is 125, so I know that number is definitely higher now if I can touch and go 125 for two. The wall ball/running workout felt pretty terrible. HSPUs were alright, I wish I didn't fatigue so quickly on those. Pull ups felt good, wall balls felt bad. It was one of those days where the ball was going all over the place, hitting me in the face and shit. The runs were just fucking cold, I could barely breathe. I wasn't able to keep the runs consistent, it's hard for me to keep a consistent running pace once I start getting tired. I think I'm going to start taking a stopwatch outside with me when I run, it's harder to pace running when you can't see a clock.