6/1/2014

For time @ 95% effort:

10 thrusters, 135

10 rope climbs

10 wall walks

+

5:00 rest

+

For time @ 95% effort:

200m sandbag carry, 60

10 burpee bar muscle-ups

100m Farmer's walk, 75/hand

+
800m sled drag, add a little from last week, alternate forward & backward as desired but stay moving throughout

14:42

+

11:47

+

complete @105

Ehhhh. Today was pretty tiring. I really enjoyed both pieces, I still think they took me too long. For some reason I thought I would be able to do the thrusters in sets of 2.....da fuck? Why I thought that, I have no idea. I did them all singles, it took me about 2:00. Those were fun though, I really like heavy thrusters. The rope climbs.....errrrrrr. I thought I was resting less between each climb but it still took me around 8:00 to do them. My technique going up is getting back to where it was but it's coming down that uses all my energy. I tried to do the wall walks as fast as possible but my shoulders were pretty tired by this point. The second piece wasn't as tough, although I wasn't sure if I was supposed to walk or run with the sandbag so I sort of did a half walk/trot. I didn't fail any burpee bar muscle ups, although it was a little awkward having to do the burpee then climbing up on the box and then doing the bar muscle up, I wish I was tall enough to just jump directly to the bar. The farmers carry was probably the worst part, I was using dumbbells and those things are very hard to carry. I had to set them down every 25 meters which wasted a lot of time. By the time I got to the sled drag I was pretty wiped, and it felt like it weighed 700 pounds. I stopped way more than I should have. I just read over this entire post and I feel like it looks as if I'm complaining a lot. But in reality I really enjoyed both workouts, I just wish I had done better on them. 

5/31/2014

AM

60:00 @ easy pace:

2:00 AirDyne

5 strict knees-to-elbows

2:00 row

:60 front leaning rest on ground

1 rope climb

PM

A. Squat clean clusters, 7 x 1.1 tough; :10 rest between singles, 2:00 rest
B. Clean-grip deadlift, 24 x 1 @ 215; begin a set every :20

C1. Push press, 3 x 4-5; :10 rest

C2. CTB pull-ups, 3 x 15; 2:00 rest

+

4 sets:

10m handstand walk

12 glute-ham sit-ups

rest as needed

AM

complete

PM

A. 145-155-165-175-180-185-190

B. complete

C1. 110-115-125

C2. 15, 15, 10/5

+

complete

Solid day of training. The squat cleans felt really good, I got up to 190 pretty easily, I think I could have gone heavier on the last set. Clean-grip deadlifts were good, the weight was a lot lighter than last week which was probably good since last weekend I was having that pain when I was deadlifting. Also I think I might be able to actually clean 215 relatively soon, the weight felt pretty light. I should have gone heavier on the push press, and CTB pull ups were good but made me surprisingly out of breath. I did the first two sets 15 unbroken and then broke them up 10/5 on the third set. Happy that these are coming along. 

5/29/2014

A. Split jerk clusters from blocks, 6 x 1.1.1 @ 80-90% 1RM; :10 rest between singles, begin a cluster every 2:00

+

4 sets:
5 muscle-ups, open each set w/max unbroken, go for it and see what happens

16 front rack kettllebell walking lunges, 35/hand
400m run @ 90% aerobic
4:00 rest
+
4 sets:
:18 prowler push @ max effort, load for high speed/fast foot turnover
2:42 rest

A. 165-165-170-170-175-180
+
3:45- MUs 5 unbroken (PR+1)
4:10- MUs 5 unbroken
5:20- MUs 3/2
5:13- MUs 2/2/1
+
complete with 90# on prowler


Wow, today was awesome! I am so excited about my two sets of 5 unbroken muscle ups (video). My muscle ups have been feelings really good lately, I am really happy about the progress I am starting to make on those. I actually really like the MU/lunge/run combo, I just wish I was better at running. The muscle ups and lunges weren't bad at all, it was just the run that would kick my ass every time. Plus it was pretty humid which made it hard to catch my breath. But when it comes down to it, I am just a terrible runner. The prowler sprints sucked but weren't horrible. 

5/28/2014

05.28

AM

For 35:00 @ Z1:

800m row

200m jog

A. Hang power clean, build to a touch-and-go 5RM
+

For time:

15 axle deadlifts, 180

15 bar-facing burpees

10 axle deadlifts, 200

15 bar-facing burpees

5 axle deadlifts, 220

15 bar-facing burpees

+
Not for time:
20 easy reverse hypers
:30/side plank

15 tougher reverse hypers

:30/side plank

10 tougher reverse hypers

:30/side plank

A. 170 (175 F on 3rd rep)

+

7:15

+

complete @10, 25, 45

Today was a good day. I was really happy with the 5RM TNG hang power clean, I didn't think I would get past 155 or 160. The weight was feeling really light today. 170 was actually pretty easy but as soon as I started doing 175 I knew I wouldn't be able to get all 5, I failed on the third rep. It also was pretty painful returning the bar to my legs every time due to the bruises and what not, but overall I'm really pleased with this. I am also really happy with the deadlift/burpee workout. I broke up the deadlifts 5/5/5, 4/3/2/1, 3/2. I never really stopped moving on the burpees which is good, the only break I really took was to put the weights on. I can tell my pacing is getting much better. 

5/27/2014

AM

45:00 AirDyne @ Z1

PM

A. Squat snatch from blocks (just above knees), build quickly to a max
B. Back squat, 2-2-1-1, 31X1; 3:00 rest
C1. Close-grip bench, 4-3-2-2, 20X1; :60 rest
C2. Pendlay row, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
C3. Toes-to-bar, 4 x 13 unbroken; 2:00 rest

AM

complete

A. 145 (PR off the blocks+5)

B. 175-195-205-215

C1. 105-115-125-130

C2. 105-115-125-130

C3. complete

5/25/2014

For time @ 90% effort:

10 skin-the-cats, slow and controlled

20 alternating Turkish get-ups, 45

150 double-unders, mandatory sets of 30 unbroken

+

5:00 rest

+

For time @ 90% effort:

10 bar muscle-ups

8 wall walks

6 rope climbs

30m handstand walk

+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

18:32

+

17:42

+

complete with 100# on sled

Eeeeesh. Today was fun but a little rough. I feel like both workouts took me way too long. I imagine telling Stephen my times on these and him going "eeeeeyeeewwwwww" because it probably shouldn't have taken me that long. On the first one, it was the TGU. I think it took me at least 10 or 11 minutes to do all 20, those were a bit heavy. The double unders were good but I probably rested too long between sets of 30. On the second one, I hadn't done bar muscle ups in probably four months so I did one every :30 because I can't remember how to string them together, but I didn't have any misses and I was happy to be doing bar MU again because those are fun.  Wall walks were done in 2:00. Rope climbs were 1 every minute, my shoulders and arms were pretty tired by this point. By the time I got to the handstand walk, I could barely do it. I probably went 5-7 meters at a time, which is way worse than usual. My shoulders were toasted so I couldn't really hold myself up. The sled drag surprisingly wasn't that bad, the first 400 felt good, the second 400 had a few more breaks but overall I think this is getting better. 

5/24/2014

AM

60:00 @ easy pace:

2:00 AirDyne

5 strict knees-to-elbows

2:00 row

:60 front leaning rest on ground

1 rope climb

PM

A. Squat clean clusters, 5 x 2.2 tough; :10 rest between doubles, 2:00 rest
B. Clean-grip deadlift, 24 x 1 @ 255; begin a set every :30
C. Weighted ring dip, build to a max
+

For time:

50 CTB pull-ups
+

3 sets:

10m handstand walk

15 glute-ham sit-ups

rest as needed

AM

complete

PM

A. 135-145-155-165-170

B. complete

C. 203 (153 BW+ 50#) (PR+5)

+

3:30

+

complete

Today was a long day. The squat cleans felt really good, I was happy to get up to 170 for the last set. Clean grip deadlifts were slightly uncomfortable, when I do deadlifts I I feel soreness in my lower back/butt. It's weird. I don't feel it on anything else except for deadlifts, I noticed it on Wednesday too but it wasn't as bad as it was today. It doesn't really hurt, it just feels very sore. I notice it when I drive my feet into the ground as I'm pulling the bar off the ground. I think I just need to spend more time rolling out that area. I was pleased with the ring dip, happy to get a PR on that. The 50 CTB pull ups were mehhhhh. I wasn't too happy with that. I did the first 10 unbroken then did them in sets of 5. I was doing butterfly for all of them but I think I was resting too long between sets. The handstand walk/GHD thing was fine, my handstand walk is getting so much better. GHDs make me very dizzy. Overall a pretty solid training day.