8/1/2014

60:00 hike

7/31/2014

A. 1 push press + 1 push jerk + 1 split jerk, 3 x 1; 2:00 rest

+

5 sets:

6 muscle-ups

12 wall balls

18 box step-up & step downs, 20

2:30 rest

+

3 sets:
:30 row @ 97% or prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 155-160-165

+
1:43- MUs 6 (PR+1)
1:53 MUs 6
2:15- MUs 4/2
2:22- MUs 4/2
2:34- MUs 4/2
+
148m
149
145


Awesome day of training! I was really happy with my muscle up PR, the first set of 6 felt really easy. I was able to string 6 together the second round but the last two reps were pretty tough. I decided to start breaking them up 4/2 because I knew I wouldn't be able to string together 6 every time. All the muscle ups felt really good today, very happy with the progress on these. I'm getting a lot better at doing muscle ups under fatigue, especially near the end of a workout when I'm breathing pretty heavy. I was happy I got a week off from prowler sprints, I would much rather do row sprints. They weren't as bad as I thought they would be. I actually sort of miss row sprint Wednesdays in a weird way. 

7/30/2014

AM

45:00 @ easy pace:

750m row

15 AirDyne calories

200m jog

PM

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

3 sets for even times:

15 touch-and-go deadlifts, moderate

15 burpees, as fast as possible

2:00 rest

+
3 rounds not for time:

7 glute-ham raises
14 reverse hypers or BB good mornings

:60 front leaning rest on ground

AM

complete

PM

A. 195(PR+5)

+

1:14

1:17

1:17

DL @155

+

complete

7/29/2014

AM

45:00 AirDyne @ Z1

PM

A. 1 squat snatch + 1 hang squat snatch, 6 x 1 start light & adding each set; begin every 2:00
B. Back squat, 2-2-2-2, 20X1; 2:30 rest
C1. DB bench press, 3 x 4-5, 20X1; :60 rest
C2. 1-arm DB or KB row, 3 x 7-9, 20X0; :60 rest
C3. Strict toes-to-bar, 3 x 10; 2:00 rest

+

3 sets:

:21 AirDyne or row @ 99%

3:39 rest

AM

complete

PM

A. 105-115-125-135-140(Fail on the HS)-140

B. 205-215-220-225

C1. 40-45-50

C2. 40-45-50

C3. complete

+

complete

7/26/2014

AM

60:00 @ easy pace:

2:00 AirDyne

5 strict knees-to-elbows

2:00 row

:60 front leaning rest on ground

2 rope climbs

PM

A. Squat clean, 9 x 1 @ 165; begin a set set every :60
B. Clean-grip deadlift, 12 x 1 @ 245; begin a set every :30

+

5 sets for even times:

5 shoulder-to-overhead, 115

10 CTB pull-ups

5 kipping handstand push-ups

:90 rest

+

3 sets:

:25 row @ 97%

3:00 rest

+

Not for time:

60 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

B. complete

+

0:59

0:54

0:50

0:54

0:53

+

130 meters

127 

123

+

complete

Pretty happy with my training today. I wasn't sure how it would go since I hadn't worked out in a week but I think taking a week off was actually good. A lot of the soreness I was having in my forearms/wrist is gone and the pain in my butt/lower back is also gone as well. The squat cleans felt really fast and light.  My butterfly CTB pull ups are definitely getting easier, and HSPU were pretty fast and easy. Row sprints aren't as fast as they used to be. Overall a solid day of training. Glad to be back in the gym. 

7/17/2014

A. Push jerk, build quickly to a heavy single

+

6 sets for even times:

5 muscle-ups

10 wall balls

15 box step-up & step-downs, 20

2:00 rest

+

5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 190 (PR+5)

+

1:30

1:32

1:29

1:30

1:29

1:28

all muscle ups unbroken

+

complete with 70# on prowler

Really happy with my push jerk PR! It felt really easy actually. I think it's because I made larger jumps than usual so I wasn't as fatigued. I went 125-155-175-185-190. I went for 195 but failed. I think I could get it next time though. The muscle up workout was okay, I just wish muscle ups didn't make me so effing winded. I would do five in a row and come off the rings huffing and puffing. Wall balls and step ups were easy and recovery between rounds was pretty good as well. I just wish I was better at breathing during MUs. The MUs also felt more difficult than usual, the last two reps were always tough, I felt heavy today. Prowler didn't suck as bad today, I went with a lighter weight but I was able to sprint and stay moving the entire time as opposed to flaming out the last 10 seconds when I have 90# on there. 

7/16/2014

AM

For 45:00 @ Z1:

750m row

15 AirDyne calories

200m jog

PM

A. Hang power clean, build to a touch-and-go 3RM
+

3 sets:

10 touch-and-go axle deadlifts, tough

:30 rest

20 burpees, as fast as possible

2:00 rest

+
3 rounds not for time:

7 glute-ham raises
14 reverse hypers

:45 front leaning rest on rings

AM

complete

PM

A. 175

+

complete, axle deadlifts @170

+

complete

Today wasn't great, didn't feel focused, felt very tired and sluggish. I thought I might be able to get 180 on the hang cleans but when I went for 175 I could tell that was it. I wish hang cleans didn't hurt my thighs so much but I don't think there's anything I can do about that. The axle deadlift/burpee thing was cool, I probably could have gone a bit heavier on the deadlifts. The burpees were tiring, I was sucking wind pretty badly after each set. Breathing did not feel good today. On the plus side, planks are getting easier!