8/27/2014

AM

45:00 @ easy pace:

1000m row

25 AirDyne calories

50m tough sled drag indoors

PM

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

8 sets for times:

20 double-unders

10 Russian kettlebell swings, 70

10 burpees

:75 rest

+

3 rounds not for time:

5-7 weighted glute-ham raises, 30X0

12 ab wheel roll-outs

15 moderate reverse hypers

AM

complete with 110# on sled

PM

A. 190

+

1:01

1:03

1:00

1:02

1:00

1:02

1:03

1:03

+

complete

8/26/2014

AM

50:00 AirDyne @ Z1, off bike every 10:00 for 10 fast burpees + 10 wall balls @ 20 to 10

PM

A. Squat snatch, 7 x 1 @ 130; begin a set every :60
B1. Back squat, 9-6-3 @ 80%, 20X0 - stick to the tempo; :30 rest

B2. Rope climbs, 3 x 2 as fast as possible; 2:00 rest

C1. Ring push-ups, 3 x AMRAP in :30; :30 rest

C2. 1-arm DB row, 3 x 3-4, 20X0; :30 between arms, :30 rest

C3. DB walking lunge steps, 3 x 12 total heavy; :30 rest

+

3 sets:

:35 AirDyne @ 97%

5:00 rest

AM

complete

PM

A. complete

B1. 165-185-205

B2. complete

C1. 16-14-14

C2. 65-70-75(3)

C3. complete with 50# DBs

+

complete

8/21/2014

Overhead squat practice

+

A. 1 push jerk + 3 split jerks, 3 x 1 tough; begin a set every 2:00

+

For time:

30 ball slams, 30

20 wall balls, 30 to 9

10 muscle-ups

+

3 sets:
:45 row @ 97%

5:30 rest

185 (PR+30)
+
A. 145-155-165
+
5:59
+
217 m
218
221

Great training day! I am really pumped about my overhead squat PR. I was not expecting to get up that high so I started relatively low with 105, then 125, 145, 155. I was going to stop at that point but Stephen told me to go for 160. Then I hit 165, 175, and 185. I got 195 overhead but I lost it in the bottom of the squat. My shoulders were pretty tired by that point. I definitely think I can hit 195 next time and maybe even 200! My arms/shoulders were tired after this so Stephen told me I only had to do 3 sets of the push jerk/split jerk complex instead of 5. Thanks Stephen! The muscle up workout went well, the ball slams were unbroken but pretty fatiguing on my shoulders. Wall balls were one at a time but I tried to pick it up right away. Muscle ups were done 3/4/3 because my arms were basically toast at this point but the MUs still felt pretty decent. Excellent day of training.

8/20/2014

AM

45:00 @ easy pace:

1000m row

25 AirDyne calories

50m tough sled drag indoors

PM

A. Hang power clean, build quickly to a tough set of 5
+

7 sets for times:

15 double-unders

12 Russian kettlebell swings, 70

9 burpees

:90 rest

+

3 rounds not for time:

9 weighted glute-ham raises

12 ab wheel roll-outs

15 moderate reverse hypers

AM

complete with 105# on sled

PM

A. 160

+

1:03

1:02

1:03

1:00

1:01

1:00

1:04

+

complete

I was a little disappointed in the hang clean. My 5RM hang power clean is 170, I went from 155 to 165 but I knew I wouldn't be able to get 165 for 5. I dropped to 160 and was able to get 5 reps at that weight but it felt really tough today. My hang cleans have felt off lately. The KB/burpee workout was cool, I was pleased I was able to keep relatively the same time for every round. Burpees got a little tough in the 7th set. 

8/19/2014

AM

50:00 AirDyne @ Z1, off bike every 5:00 for 6 fast burpees + 6 wall balls @ 20 to 10

PM

A. Squat snatch, 5 x 1 @ 125; begin a set every :60
B1. Back squat, 10-7-4 @ 80%, 20X0 - stick to the tempo; :30 rest

B2. Rope climbs, 3 x 1 as fast as possible; 2:00 rest

C1. Ring push-ups, 3 x AMRAP in :30; :30 rest

C2. 1-arm DB row, 3 x 4-5, 20X0; :30 between arms, :30 rest

C3. DB walking lunge steps, 3 x 10 total; :30 rest

+

3 sets:

:35 AirDyne @ 97%

5:00 rest

AM

complete

PM

A. complete

B1. 155-165-185

B2. complete

C1. 15-15-14

C2. 60-65-70

C3. complete w/ 40# DBs

+

complete

Snatches were feeling a bit off today, I wasn't very fast under the bar and I kept landing forward on my toes. I don't think I was staying tight enough in my set up. Back squats felt really good, the best they have felt in a month. The pain in my lower back is almost completely gone and I could barely feel it (thanks Pete!). Rope climbs are getting much faster which is good. Ring push ups felt easier than last week. 

8/17/2014

10 rounds for time @ 90%:

1 rope climb

1/side Turkish get-ups, tough

+

5:00 rest

+

10-8-6-4-2 for time @ 95%:

Thrusters, 85

Power cleans, 135 (1 bar, change your own plates)

+

2000m row cool-down

19:10 w/45# KB

+

10:09

+

complete

Everything felt really good today, which was pretty surprising because when I came in to the gym I was really sore and didn't feel like doing much. I figured the rope climb workout would take me about 20:00. The rope climbs were all fast but the TGU were slow since they were heavy. Plus I'm just not great at those. I was happy with the second piece, all the thrusters were unbroken,  all the cleans were singles. I tried to cut way down on rest between thrusters and cleans. The most tiring part was actually changing the weights so many times, my lower back was blown up afterwards from being bent over constantly changing weights and taking clips on and off. I enjoyed this workout a lot, I like the descending rep scheme. 

8/16/2014

A. Squat clean, 4 x 1 @ 185; begin a set set every :90
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30

+

4 sets @ very high effort:

10 row calories

10 shoulder-to-overhead, 95

10 CTB pull-ups

10 kipping handstand push-ups

2:00 rest

+

4 sets:

50m sled sprint outdoors, 70 on sled

3:00 walk rest

+

Not for time:

50 hollow rocks, forward & back = 1

A. complete

B. complete

+

2:44

2:43

2:53

3:18

+

:14

:13

:12

:11

+

complete