6/5/2014

A. Split jerk from blocks gauntlet, 1 rep every :60 starting @ 125 and adding 10 every :60

+

7 sets:

3 unbroken muscle-ups

10 front rack axle walking lunge steps, 100

200m run @ 90% aerobic

2:30 rest

+
4 sets:
:21 prowler push @ max effort, load for high speed/fast foot turnover
3:09 rest

A. 215 (PR+10)

+

1:37

1:55

1:55

1:57

1:56

2:06

1:56

MUs unbroken every time

+

complete with 90# on prowler

Wow, what a day! I am so psyched about my split jerk PR, I definitely did not think I would hit 215 today. I thought I would get up to 205 at the most. Everything felt really good up until 215, I failed the first attempt. Stephen let me rest a few minutes and then I tried it again and got it! It felt like I almost pressed it out a bit but I watched the video and it looked better than I thought. The muscle up workout was a lot harder than I thought it would be, I was breathing pretty heavy the entire time. Stringing together muscle ups still tires me out aerobically, it's not even really muscle fatigue that gets me anymore, it's just breathing. The lunges were tough but not too bad. I was still sucking a lot of wind on the runs but thankfully they were only 200 meters instead of 400 which was nice. Muscle ups were unbroken sets of 3 every time, that was cool. Prowler sprints were tiring as usual but I would still take that over a sled drag any day.  

6/4/2014

AM

For 40:00 @ Z1:

750m row

15 AirDyne calories

200m jog

PM

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

AMRAP in 8:00:

30 axle deadlifts, 200

max burpees w/jump to 6" target in remaining time

+
Not for time:
20 moderate reverse hypers
:45 FLR on rings

15 tougher reverse hypers

:45 FLR on rings

10 tougher reverse hypers

:45 FLR on rings

AM

complete

PM

A. 190

+

57 burpees, deadlifts complete in 2:53

+

complete

Today was a good day. I was really happy with the 2RM power clean, I was really only expecting to get up to 180 at the most. 190 was pretty tough, I went for 195 but it was basically just a pull. The deadlift/burpee workout was fun. I went into it thinking I would be able to break up the deadlifts in sets of 5 but that went downhill after the 10th rep. By the end I was doing them in sets of 2, it was a lot tougher than I thought it would be. I had 5:00 to do the burpees. My legs were pretty worn out, I guess from the deadlifts? I'm not sure why they were so tired, but I knew I wasn't moving quite fast enough on the burpees. I was just trying to stay steady the whole time. With 1 minute left I had done 41 burpees and then Stephen said "get 15 burpees in the last minute" so I just shut my mind off and went. I was able to get 16 in the last minute and I was really happy about that, my lungs actually didn't feel terrible until the last few reps, it was mostly my legs that felt like shit. But overall I'm very pleased with my performance on this. I can tell I'm getting much better at just sucking it up and staying moving. 

6/3/2014

AM

45:00 AirDyne @ Z1

PM

A. Squat snatch from blocks (just below knees), build quickly to a max
B. Back squat, 2-2-1-1, 30X1; 3:00 rest
C1. Close-grip bench, 3-2-2-1-1, 20X1; :60 rest
C2. Pendlay row, 5 x 3-4 20X0; :60 rest
C3. Toes-to-bar, 5 x 11 unbroken; 2:00 rest

AM

complete

PM

A. 145 (150 Fx3)

B. 205-225-235-245

C1. 110-115-120-125-135

C2. 110-115-120-125-135

C3. complete

I JUST WANT TO SNATCH 150. AHHHH. This is the second week in a row that I have easily worked up to 145 off the blocks and then failed 150 three times. I thought I had it on the first try, I caught it in the bottom but my arms were way too bent so I couldn't stand it up. The second try I fell forward and then the third try was basically a pull, I was too fatigued by that point. It's frustrating but I'm also happy that I'm able to consistently hit 140/145 off the blocks. That's pretty cool. I was also happy with the back squat because I didn't really feel that pain I was having last week. I could feel it a little on 235/245 but it wasn't too bad. Meh. Toes to bar are much better as well. 

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.