9/3/2014

AM

For time @ 70%:

3000m row

100 AirDyne calories

200m heavy reverse sled drag indoors

PM

A. Hang power clean, build quickly to a 3RM
+

10 sets for even times:

20 double-unders

8 alternating DB snatches, 45

8 burpees

:60 rest

+

3 rounds not for time:

6-9 weighted glute-ham raises, 30X0

15 ab wheel roll-outs

15 moderate reverse hypers

AM

41:39 with 140# on sled

PM

A. 175

+

:59

:60

1:01

1:03

1:03

1:03

1:11-broke on DUs

1:02

1:03

1:02

+

complete

I really enjoyed the Z1 session. The 3k row felt really easy. The only tough part was the sled drag, that took awhile, my legs were burning a bit after that. I would have liked to get a bit higher on the 3RM hang clean, 175 ties my current PR. The first two reps were relatively easy but the third rep felt like a max so I called it. Hopefully I'll be able to get 180 soon. The double under/snatch workout was cool, it was just really long. 10 sets felt like it lasted forever. All double unders were unbroken except for the 7th set. DB snatches felt easy except for the last couple sets. My lower back is blown up today so I'm not sure if that's from the DB snatches or something else. 

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

8/27/2014

AM

45:00 @ easy pace:

1000m row

25 AirDyne calories

50m tough sled drag indoors

PM

A. Power clean, build quickly to a touch-and-go 2RM
+

8 sets for times:

20 double-unders

10 Russian kettlebell swings, 70

10 burpees

:75 rest

+

3 rounds not for time:

5-7 weighted glute-ham raises, 30X0

12 ab wheel roll-outs

15 moderate reverse hypers

AM

complete with 110# on sled

PM

A. 190

+

1:01

1:03

1:00

1:02

1:00

1:02

1:03

1:03

+

complete

8/26/2014

AM

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

PM

A. Squat snatch, 7 x 1 @ 130; begin a set every :60
B1. Back squat, 9-6-3 @ 80%, 20X0 - stick to the tempo; :30 rest

B2. Rope climbs, 3 x 2 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 3-4, 20X0; :30 between arms, :30 rest

C3. DB walking lunge steps, 3 x 12 total heavy; :30 rest

+

3 sets:

:35 AirDyne @ 97%

5:00 rest

AM

complete

PM

A. complete

B1. 165-185-205

B2. complete

C1. 16-14-14

C2. 65-70-75(3)

C3. complete with 50# DBs

+

complete