5/25/2013

3 rounds not for time:
1 rope climb
7 kipping handstand push-ups
10 pistols
+
3 rounds for time of:
500m row
12 deadlifts, 185
21 box jumps, 24"

complete
+
14:15

5/24/2013

10:00 @ 85% of [200m run + 10 wall balls + 10 toes-to-bar]
5:00 rest 
10:00 @ 85% of [200m run + 10 hip extensions + 10 hand release push-ups]
5:00 rest
10 sets of:
:30 AirDyne @ 85%
:30 AirDyne @ 50%

complete
+
complete
+
complete 

5/23/2013

rest day

5/22/2013

Didn't have time to post yesterday so I'll add it today

A. Back squat, 5 x 2-3 @ 80% effort; 2:30 rest
B. CTB pull-ups, 10 x 5 unbroken; begin a set every :60
+
3 rounds for time of:
12 pistols
60 double-unders
+
Not for time:
400m sled drag, steady grind outside, alternated forward and backward as desired

A. 135-155-175-185-200

B. complete

+

5:48, all double unders unbroken 

+

complete with 90# on sled

I was happy I finally got to do some back squats, I feel like I haven't done those in months. They felt really good and I was able to keep good form on every set.  The CTB went well, didn't butterfly them, I still need to get better at that. The pistol/double under workout went a lot better than I thought it would, my pistols are getting so much faster, I think just from doing them so much lately. The left leg is still a little shaky but it's getting stronger, failed 2-3 on the left leg but other than that the pistols felt good and all double unders were unbroken. The sled drag was alright, I think I'm going to do this at least once a week because I want to not suck at it. I only stopped once on the first 200 meters but stopped more than I would have liked to on the last 200 meters. By the end my lower back was hurting and I was pretty out of breath, but I'm definitely going to keep working with the sled. 

5/21/2013

A. Deadlift, build quickly to a tough touch and go triple
+
for time:
5 deadlifts (205#)
1 rope climb
4 deadlifts
1 rope climb
3 deadlifts
1 rope climb
2 deadlifts
1 rope climb
1 deadlift
1 rope climb
+
10 sets of:
:30 airdyne @90%
:30 airdyne spin

A. 265
+
3:56
+
complete


Felt good today, Stephen had to program some different stuff for me since my hand is hurt and I really enjoyed what he programmed for me today. I was really pleased with my 3 rep TNG deadlift, my max is 285 so since I got 265 for 3 reps I would like to try a 1RM deadlift again and see if I can get over 300 pounds. The deadlift/rope climb workout felt great, deadlifts felt nice and light, and the rope climbs felt great! I watched Carl Paoli's videos on rope climb progressions and they really helped a lot, I applied what I learned from the video to the rope climbs today and they felt a lot faster and more efficient. I was really happy with my time on this and my hand felt fine which is good. Happy to workout with no pain today!

5/20/2013

rest day

5/18/2013

For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistols (alternating)
30 dumbbell snatches (50#, alternating arms)
+
For time:
21-15-9
Deadlifts (185#)
Box Jumps (24")

10:27 (a full 2:00 faster than when I did it on Wednesday)
+
5:05 (16 seconds faster than when I did it last Saturday)


Great training day, so much better than yesterday. I wanted to really take a lot of time to warm up this morning, especially my arms and wrist. I spent a good hour stretching and getting warm and it really made a big difference. I think from now on I'm just going to have to take more time to warm up. The 30s workout went so much better than it did on Wednesday, my time improved by over 2 minutes! I think it's because I broke everything up more, I was able to pace it better. I broke up the wall balls into sets of 10, the CTB into 5s, and the pistols and snatches were just steady one at a time. I'm happy that my pistols are getting a lot faster. I was really pleased with this today, especially since I did very poorly on Wednesday. The deadlift workout was also a matter of breaking up the sets, I broke up the deadlifts 7/7/7, 5/5/5, 3/3/3 and improved my time by 16 seconds. Now I just need to pick up speed on my box jumps and I might be able to get my time under 5:00. Barely felt in pain in my arms/wrist at all today, I think I just didn't warm up enough yesterday and that's why I was in pain. Lesson learned.