8/19/2014

AM

50:00 AirDyne @ Z1, off bike every 5:00 for 6 fast burpees + 6 wall balls @ 20 to 10

PM

A. Squat snatch, 5 x 1 @ 125; begin a set every :60
B1. Back squat, 10-7-4 @ 80%, 20X0 - stick to the tempo; :30 rest

B2. Rope climbs, 3 x 1 as fast as possible; 2:00 rest

C1. Ring push-ups, 3 x AMRAP in :30; :30 rest

C2. 1-arm DB row, 3 x 4-5, 20X0; :30 between arms, :30 rest

C3. DB walking lunge steps, 3 x 10 total; :30 rest

+

3 sets:

:35 AirDyne @ 97%

5:00 rest

AM

complete

PM

A. complete

B1. 155-165-185

B2. complete

C1. 15-15-14

C2. 60-65-70

C3. complete w/ 40# DBs

+

complete

Snatches were feeling a bit off today, I wasn't very fast under the bar and I kept landing forward on my toes. I don't think I was staying tight enough in my set up. Back squats felt really good, the best they have felt in a month. The pain in my lower back is almost completely gone and I could barely feel it (thanks Pete!). Rope climbs are getting much faster which is good. Ring push ups felt easier than last week. 

8/17/2014

10 rounds for time @ 90%:

1 rope climb

1/side Turkish get-ups, tough

+

5:00 rest

+

10-8-6-4-2 for time @ 95%:

Thrusters, 85

Power cleans, 135 (1 bar, change your own plates)

+

2000m row cool-down

19:10 w/45# KB

+

10:09

+

complete

Everything felt really good today, which was pretty surprising because when I came in to the gym I was really sore and didn't feel like doing much. I figured the rope climb workout would take me about 20:00. The rope climbs were all fast but the TGU were slow since they were heavy. Plus I'm just not great at those. I was happy with the second piece, all the thrusters were unbroken,  all the cleans were singles. I tried to cut way down on rest between thrusters and cleans. The most tiring part was actually changing the weights so many times, my lower back was blown up afterwards from being bent over constantly changing weights and taking clips on and off. I enjoyed this workout a lot, I like the descending rep scheme. 

8/16/2014

A. Squat clean, 4 x 1 @ 185; begin a set set every :90
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30

+

4 sets @ very high effort:

10 row calories

10 shoulder-to-overhead, 95

10 CTB pull-ups

10 kipping handstand push-ups

2:00 rest

+

4 sets:

50m sled sprint outdoors, 70 on sled

3:00 walk rest

+

Not for time:

50 hollow rocks, forward & back = 1

A. complete

B. complete

+

2:44

2:43

2:53

3:18

+

:14

:13

:12

:11

+

complete

8/14/2014

A. 1 push press + 2 push jerks + 2 split jerks, 5 x 1 moderate; begin a set every :90

+

10-7-4 for time:

Muscle-ups

Ball slams, 30

Wall balls, 30 to 9

+

3 sets:
:40 row @ 97%
5:00 rest

A. 125-135-145-150-155

+

9:04

+

195m

193

193

8/13/2014

AM

45:00 @ easy pace:

1000m row

25 AirDyne calories

100m easy sled drag indoors

PM

A. Power clean, build to a a touch-and-go 3RM
+

6 sets for times:

15 double-unders

11 deadlifts, 165

7 bar-facing burpees

:90 rest

+

3 rounds not for time:

6 weighted glute-ham raises

12 ab wheel roll-outs

18 light reverse hypers

AM

complete with 90# on sled

PM

A. 180 (PR+5)

+

1:11

1:10

1:08

1:07

1:08

1:08

+

complete

8/12/2014

AM

50:00 AirDyne @ Z1, off bike every 5 for 6 fast burpees

PM

A. Squat snatch, build to a heavy single
B. Back squat, 1-1-1, 20X1; 2:30 rest

C1. Ring push-ups, 3 x AMRAP in :30; :60 rest

C2. 1-arm DB row, 3 x 5-6, 20X0; :30 between arms, :60 rest

+

3 sets:

:30 AirDyne @ 97%

4:30 rest

AM

complete

PM

A. 160 (PR+5)

B. 225-235-245

C1. 13-14-13

C2. 50-60-65

+

complete

8/6/2014

AM:

45:00 @ easy pace:

1000m row

25 AirDyne calories

300m jog

PM

A. Hang power clean, build to a heavy single, go for a PR only if everything is moving well
+

4 sets for even times:

15 touch-and-go deadlifts, 165

10 bar-facing burpees

2:00 rest

+

3 rounds not for time:

8 glute-ham raises

12 ab wheel roll-outs

16 light reverse hypers

AM

complete

PM

A. 190 (PR+5)

+

:58

:52

1:12

1:18

+

complete

Ehhhhh. Today wasn't great. I was happy with the hang power clean PR but it was very ugly. For some reason I was catching the last couple heavy reps with my feet really wide, I never do that. It was frustrating. I wasn't really pulling myself under the bar. The deadlift/burpee workout didn't go as well as I wanted, I did the first two rounds of deadlifts unbroken and by the third round my lower back was starting to blow up. Last week I was able to do them all unbroken at 155 but for some reason my lower back was starting to hurt after 15 this week. The third round I did 13/2 and I was pretty gassed by the 4th round so I broke it up 5/5/5 and the burpees were pretty slow by that point. Meh. Not really sure why those were so tough today.