9/12/2014

40:00 row @Z1

9/9/2014

A. Squat snatch, 6 x 1 @ 140; begin a set every :90
B1. Back squat, 6-4-2 @ 80-90%, 20X0 - stick to the tempo; :30 rest

B2. 1 legless rope climbs + 1 rope climb, 3 x 1; 2:00 rest

C1. Ring push-ups, 3 x AMRAP in :45; :15 rest

C2. DB power row, 3 x 5-7/arm, 20X0; :10 between arms, :30 rest

C3. Double KB overhead walking lunge steps, 3 x 10 total heavy; :60 rest

+

3 sets:

:45 AirDyne @ 97%

5:30 rest

A. complete

B1. 185-205-225

B2. complete

C1. 18-18-20

C2. 50-55-60

C3. complete with 35# KBs

+

complete

9/7/2014

8:00 @ 75% of [1 free-standing handstand push-up + 100m row]

4:00 rest

8:00 @ 85% of [25m heavy Farmer's walk + 25m heavy prowler push]

4:00 rest

For time @ 100%:

10 thrusters, 95

30 double-unders

8 thrusters, 95

30 double-unders

6 thrusters, 95

30 double-unders

4 thrusters, 95

30 double-unders

2 thrusters, 95

+

800m sled drag, tough grind

complete

+

complete with 90# on prowler, 70#/hand farmers walk

+

4:26

all thrusters UB

+

complete with 110# on sled

9/6/2014

AM

5 rounds @ easy pace

2:00 AirDyne

5 dead hang to inverted

2:00 row

2/side moderate/tough Turkish get-ups

PM

A. Squat clean, 6 x 2 @ 165; begin a set set every :60
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, mid-thigh), 4 x 1.1 starting @ 165 and adding; :15 between singles 3:00 rest

+

6 sets @ very high effort:

10 alternating box step-ups, 20

9 kipping handstand push-ups

8 CTB pull-ups

7 shoulder-to-overhead, 85

:90 rest

+

5 sets:

50m sled sprint outdoors, 90 on sled

3:00 walk rest

+

Front leaning rest on rings, accumulate 180 seconds; rest and break as needed to ensure perfect positions throughout

AM

complete with 35# KB

PM

A. complete, all TNG except for 4th set

B. 165-185-195-205

+

1:41- HPSU UB

1:32- UB

1:50- 7/2

1:41- 7/2

2:00- 7/1/1, fell off wall

1:50- 7/2

+

:12

:11

:12

:13

:14

+

complete

9/5/2014

40:00 row@z1

9/4/2014

A. Snatch balance, build to a tough set in 5-7 attempts from an empty bar

B. 1 push jerk + 1 split jerks, 6 x 1 tough; begin a set every 2:00

+

For time:

30 wall balls, 14

15 strict pull-ups

20 wall balls, 20

10 muscle-ups

10 wall balls, 30

5 rope climbs

+

3 sets @ 100%:
:15 toes-to-bar

:15 box jumps w/step-down, 20

:15 row
5:25 rest

A. 85-105-115-125-135-140-145(F)

B. 145-155-165-175-180-185

+

13:46

+

complete

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.