27-Aug
AM
A. Single arm DB push press @41x2; 6-8x4; rest 1 min bw sides
These felt good, I did my first 2 sets with a 25# then the next 2 with 35#.
B. Ring dip; 5 reps + 15 second support hold in external rotation x5;
rest 2 min (use feet for support)
I was able to do the first 3 sets with out foot support then burnt out and had to use support for the last 2. I also did strict ring dips. I wasn't sure if i should kip or not but I figured if i could do strict then do strict.
C1. HS hold; accumulate 60 seconds AFAP x5; rest 10 sec
C2. Decline bench press; 10-12x5; rest 3 min
This sucked lol. I did the first set of HS holds unbroken in :60 but then it took 1:30 and then 2:30. These kill me for some reason. It just gave me a headache and itchy head more than anything lol.
Decline bench press i used 85# for 10 reps for all 5 sets. These were tough.
D. Supinated barbell rows; 6-8x3; rest 2 min
105# for these for 8 reps.
+
Hand over hand seated rope sled drag pulls;
30 seconds continuous pulling
rest 30 seconds
x5
I had to do these Friday after my PM session. I had a normal sled/prowler with 140# added to it. This was touch especially doing it seated. I haven't had to do these before. Definitely worked the grip.
PM
Row 1k @moderate aerobic pace
15 TTB
15 burpees
rest 1 min
x6 intervals
rest 4 min bw sets 3/4
These felt pretty good. Made a difference doing the Row then TTB instead of TTB then row like the last few times. I had to break my TTB. The first 3 i was able to do 8/7 then I had to do 6/5/4 grip and abs got pretty tired.
6:15
6:17
6:20
6:35
6:45
6:22
28-Aug
AM
A. Squat clean; build to a 3rm tng
180#
https://youtu.be/SaefGCHZenM
Felt great today building up for this. Ended up hitting 180# which i was very happy with. I felt strong today.
B. Front squat with chains; 5x5; rest 3 min
I wasn't able to get my hands on chains for this session (i will by the end of this week) but I used heavy bands. I started with 115# then 125# then 135# for my last 3 sets. It was a grind finishing these once I got above parallel. Had to push hard to finish the rep.
C. Rear foot elevated single arm OH split squats; 10 reps x4/side;
rest 1 min bw sides
Can you add anything else to these? haha jk. These felt good, just of course burned my glutes and hammies.
D. Single leg good mornings; 10-12x4; rest 1 min bw sides (maintain
knees touching the entire time, only load them if you can maintain
perfect positions and get to parallel)
These were tough, i stuck with the PVC like you said. I got better at them by the 4th set but they were a challenge. I did 10 reps each time and my hamstring and hip/glute muscles were so tired.
+
locomotion work 15-20 min
PM
For time:
50 wall balls
40 OHS 75#
30 thrusters 95#
20 squat snatch 105#
10 squat clean 125#
20:20
Oh man, this blew my back up so bad. The left side mainly. It started in the OHS. It was tight from the AM session and i tried my best to get it to loosen up but it never fully did. The weight wasn't bad. I got a little winded during the thrusters but I felt strong. I did wall ball 15-10-10-10-5 4 sets of 10 for OHS then 6 sets of 5 for the thrusters. 95# thrusters have never felt that good. I know my sets were small but that was because of my back. I felt strong and like I was in a good position. 105# squat snatch i felt strong on as well. No missed reps, just all singles but i did 2 tng at the end. the 10 squat cleans at 125 felt great, the last 3 were a grind. I did them all in about 1 min - 1:15. I just tried to go as fast as i could here, I knew i would be done. I liked this workout, it was a challenge. I know i could go faster if my back didn't get so blown up or tired but maybe thats just part of it.
(this did get me very sore, My quads were sore going into Saturday and are still sore today.)
+
mobility work 15-20 min
29-Aug
A. Power clean; build to a tough single then drop to 75% and perform 6
tng doubles; rest as needed
whoof. Only built to 185# it felt SOOO heavy today. I think because of yesterday. My legs felt sore and like dead weights.
I did the tng at 140 and those felt easy and good.
B. Clean stance/sumo grip deadlift; 5x5; rest 2 min (maintain vertical
chest and challenge your back to maintain positions through the
movement)
https://youtu.be/aUOFlvk2JMY
these were tough to maintain position. I think i did them properly. I built to 135#. I didn't go super heavy because by reps 4&5 i had to fight to maintain position.
C. Box jumps; 15 reps 20" x4; rest 2 min
I did all 4 sets bounding in :20. I did full standard where i open my hips at the top before i jump down.
D. Pinch plate carries; 30 seconsd x6; rest 2 min
burner! I used a a15# plate in each had and pinched just the top part as I carried them. I also got in an extra set with my right hand when I had to carry 2 20# bags of ice by the corner to my car about an hour after this lol that burned too lol ...functional fitness right ? ha
+
Run 20 min easy
Sunday, August 30, 2015
Wednesday, August 26, 2015
8/24
24-Aug
AM
Open workout 15.5 (row/thruster)
8:10 :07 PR! I felt way stronger and controlled on this. Slowed the row down a hair but broke thrusters less. 15/12 12/9 9/6 9. My legs were tired when I finished but I still wasn't in the pain I was in during the open lol.
PM
A. Deadlift; build to a tough single
+
21-15-9
Deadlift 205#
box jump 24"
https://youtu.be/3B49sicXPJs
5:55 my regional time was 4:57. I did step downs on the 21-15 I was nervous to bound because my legs were tired. I did bound the last 9 though. Slowly getting confidence in my knee. DL felt a little heavy, my legs were smoked. I did 8/7/6 6/5/4 5/4. I'm not that upset I was :58 slower considering I did step downs for most of it. I just felt gassed during it, my breathing was high and my legs were on fire. I'm not near as comfortable during Bj now as I used to be.
25-Aug
15 min z1 row
15 min z1 run
+
60 min mobility/locomotion work
AM
Open workout 15.5 (row/thruster)
8:10 :07 PR! I felt way stronger and controlled on this. Slowed the row down a hair but broke thrusters less. 15/12 12/9 9/6 9. My legs were tired when I finished but I still wasn't in the pain I was in during the open lol.
PM
A. Deadlift; build to a tough single
325# super pumped about this. I was pretty surprised though.
+
21-15-9
Deadlift 205#
box jump 24"
https://youtu.be/3B49sicXPJs
5:55 my regional time was 4:57. I did step downs on the 21-15 I was nervous to bound because my legs were tired. I did bound the last 9 though. Slowly getting confidence in my knee. DL felt a little heavy, my legs were smoked. I did 8/7/6 6/5/4 5/4. I'm not that upset I was :58 slower considering I did step downs for most of it. I just felt gassed during it, my breathing was high and my legs were on fire. I'm not near as comfortable during Bj now as I used to be.
25-Aug
15 min z1 row
15 min z1 run
+
60 min mobility/locomotion work
I did the above along with beating Mike in 4 games of soccer volleyball. :) I finally let him win the last game ha.
Oh I was pretty tired today after the testing the day before. I was glad I just had recovery. I didn't sleep great, may have been because I had to force my self to stay up later then I usually do because I had to pick mike up from the airport at 10:30pm. Im usually asleep by then. I got to sleep in but I was just restless all night, never felt like I went into a deep sleep. And I woke up 3 time to pee! I mean gee I was so mad by the 3rd time. I never wake up to pee lol. Anyways, still a little sore today but should be good tomorrow.
Sunday, August 23, 2015
8/22
22-Aug
Overall feeling pretty good. A little sore from the below but not bad. My scores so far this week are a little better than the open, the biggest thing I've noticed is how I've felt afterwards, Like I've been able to recover and do another open workout 1-2days later. And yesterday I hit 5# under my max Snatch 3 hours after doing the workout. I'm feeling stronger and more fit. My sleep was also pretty good this week, it mad a difference. I slept like 9+ hours Sunday, Monday and Wednesday night. Tuesday and Thursday were only about 6.5 because of the early morning class I coach, but I took a 1-1.5 hour nap Friday and slept 8-9 hours Friday night. And last night I slept almost 10 hours :) Eating has been the same, maybe a little better since the scorching heat has died down and its just hot now not hot like fire lol. Still weighing 165, i haven't dropped any. I range between 165-166. No matter what time of the day. I weighed 2x yesterday morning, post workout and both were 165, this morning i woke up and was 165. I don't even get to lose weight over night haha. Mike loses like 5# sometimes! Oh well. I'm feeling good so not concerned right now.
AM
Open workout 15.3 WB/DU/MU
https://youtu.be/hALd8KnvvCg
2 rounds + 22 wall balls. 2 Reps better than the open. I just went out faster to see what would happen. Figured it was better to take a chance in training and see. Did MU 4/3 WB 20/10/10/10 I think lol Then DU i tripped a few times at the start for some reason then hit 75 in a row and finished with 25. Did 2/2/2/1 on MU then 10/10/10/10/5/5 on WB then DU i did 50/25/25 maybe? Not positive. Then MU i did 2/1/1/1/1/1 and 22 ub on WB.
I felt much better, MU felt better and DU felt way better. I think there's still a little more there. My shoulders just got tired. Breathing was a bit high but not bad, my shoulders were just fatigued at the end.
PM
A. Squat snatch; build to a tough single
Hit 160# tried 170 just for kicks but missed it.
160 - https://youtu.be/mMsN1E0RGME
170 - https://youtu.be/MQCs-yTkNqc
B. 20 snatch @80% of A
https://youtu.be/pxX9WPPlyjc
4:56. Goal was 4:30 which i knew I'd have to push to get, i missed rep 12 and had to take a second to rest. Man my back and grip were tired after this. Legs started to get tired but it was more my grip and back and hips. I think that's a decent time though.
C. Front squat; 3, 3, 3, 3, 3; rest 3 min
175-180-185-190-200x (missed my 3rd rep at 200#, i tried, the weight just didn't move lol)
200 - https://youtu.be/clvHq8qWxHU
I think i sat there for a solid :3 lol. I have faith these legs will get stronger though.
+
Row sprint 15 seconds @100% effort
rest as needed to full recovery
x10
I got through 5 of these. I just started falling off, I would even rest 5-6 minutes. I started out around 87 calories and then struggled to get 80 on #5. So i called it. My legs were just shot.
Overall feeling pretty good. A little sore from the below but not bad. My scores so far this week are a little better than the open, the biggest thing I've noticed is how I've felt afterwards, Like I've been able to recover and do another open workout 1-2days later. And yesterday I hit 5# under my max Snatch 3 hours after doing the workout. I'm feeling stronger and more fit. My sleep was also pretty good this week, it mad a difference. I slept like 9+ hours Sunday, Monday and Wednesday night. Tuesday and Thursday were only about 6.5 because of the early morning class I coach, but I took a 1-1.5 hour nap Friday and slept 8-9 hours Friday night. And last night I slept almost 10 hours :) Eating has been the same, maybe a little better since the scorching heat has died down and its just hot now not hot like fire lol. Still weighing 165, i haven't dropped any. I range between 165-166. No matter what time of the day. I weighed 2x yesterday morning, post workout and both were 165, this morning i woke up and was 165. I don't even get to lose weight over night haha. Mike loses like 5# sometimes! Oh well. I'm feeling good so not concerned right now.
AM
Open workout 15.3 WB/DU/MU
https://youtu.be/hALd8KnvvCg
2 rounds + 22 wall balls. 2 Reps better than the open. I just went out faster to see what would happen. Figured it was better to take a chance in training and see. Did MU 4/3 WB 20/10/10/10 I think lol Then DU i tripped a few times at the start for some reason then hit 75 in a row and finished with 25. Did 2/2/2/1 on MU then 10/10/10/10/5/5 on WB then DU i did 50/25/25 maybe? Not positive. Then MU i did 2/1/1/1/1/1 and 22 ub on WB.
I felt much better, MU felt better and DU felt way better. I think there's still a little more there. My shoulders just got tired. Breathing was a bit high but not bad, my shoulders were just fatigued at the end.
PM
A. Squat snatch; build to a tough single
Hit 160# tried 170 just for kicks but missed it.
160 - https://youtu.be/mMsN1E0RGME
170 - https://youtu.be/MQCs-yTkNqc
B. 20 snatch @80% of A
https://youtu.be/pxX9WPPlyjc
4:56. Goal was 4:30 which i knew I'd have to push to get, i missed rep 12 and had to take a second to rest. Man my back and grip were tired after this. Legs started to get tired but it was more my grip and back and hips. I think that's a decent time though.
C. Front squat; 3, 3, 3, 3, 3; rest 3 min
175-180-185-190-200x (missed my 3rd rep at 200#, i tried, the weight just didn't move lol)
200 - https://youtu.be/clvHq8qWxHU
I think i sat there for a solid :3 lol. I have faith these legs will get stronger though.
+
Row sprint 15 seconds @100% effort
rest as needed to full recovery
x10
I got through 5 of these. I just started falling off, I would even rest 5-6 minutes. I started out around 87 calories and then struggled to get 80 on #5. So i called it. My legs were just shot.
Wednesday, August 19, 2015
8/18
18-Aug
A. Squat snatch; 6 singles @86% 1rm; rest 2min
140# I missed the second once because i got lazy, but the rest I hit solid. Snatches felt pretty good today. Played around with the last 2 and did one with a burpee start and one "sprinting" to the bar. Makes a crazy difference but it was fun to play with. I have video, I just haven't loaded it.
B. Thruster; build to a max
Hit 170# 10# up from a couple weeks ago when we tested, so thats a total of 15# I guess from the last time it was tested but I'm pretty sure that was in AZ. so it was over due..sent you this video :) I'll still load to youtube though.
C. Clean pulls; 2, 2, 1, 1; rest 2 min
205, 205, 215, 215
Felt pretty good on these, of course they always feel heavy though.
+
4 sets:
10 deadlift 185#
20 wall balls
5 TTB
10 burpees
rest 4 min bw sets
1:40, 1:39, 1:40, 1:38
These were fun, I was able to recover fine on them I felt like. Bre was back in town, so she did them with me and it helped a lot and made it fun. Just to know someone is suffering with you :) we tied on all of them. I did my wallballs as close to the pull up bar as I could but still had to walk a few feet to get there. DL felt good. 10 was the perfect #, any more and they would had started to slow me down I feel like. 20 wall balls weren't bad after last saturday :)
Fun day!
A. Squat snatch; 6 singles @86% 1rm; rest 2min
140# I missed the second once because i got lazy, but the rest I hit solid. Snatches felt pretty good today. Played around with the last 2 and did one with a burpee start and one "sprinting" to the bar. Makes a crazy difference but it was fun to play with. I have video, I just haven't loaded it.
B. Thruster; build to a max
Hit 170# 10# up from a couple weeks ago when we tested, so thats a total of 15# I guess from the last time it was tested but I'm pretty sure that was in AZ. so it was over due..sent you this video :) I'll still load to youtube though.
C. Clean pulls; 2, 2, 1, 1; rest 2 min
205, 205, 215, 215
Felt pretty good on these, of course they always feel heavy though.
+
4 sets:
10 deadlift 185#
20 wall balls
5 TTB
10 burpees
rest 4 min bw sets
1:40, 1:39, 1:40, 1:38
These were fun, I was able to recover fine on them I felt like. Bre was back in town, so she did them with me and it helped a lot and made it fun. Just to know someone is suffering with you :) we tied on all of them. I did my wallballs as close to the pull up bar as I could but still had to walk a few feet to get there. DL felt good. 10 was the perfect #, any more and they would had started to slow me down I feel like. 20 wall balls weren't bad after last saturday :)
Fun day!
Monday, August 17, 2015
8/17
17-Aug
AM
A. Split jerk; build to a tough single
Hit 205 cleanly from the rack today! Finally getting my split jerk back :) 215 is my max but from the blocks.
B. Strict hspu; amrap in 5 min
21 - I did 4 then some doubles then fast singles. Trying to be conscious of hand placement. I never know what the standards are going to be so trying to keep within that box they used to make us use.
C. Butterfly CTB tech work 15 min
OK on these today. rhythm got a little out of whack. I can get 5 consistently but whether i can get more is up in the air.
D. Tuck ups; 20 reps x3; rest as needed
These were good, felt that burn :)
PM
A. Muscle ups; 2 reps x5 - rest 90 seconds
Good on these. Except my kip got more powerful and i flew over the rings on one and surprised my self and over rotated through but I dropped and let go so i didn't rip my shoulder off. I haven't done that in years.
+
Run 15 min easy
+
25 min mobility work
Check and check! Legs are a little sore from all the squats on saturday.
AM
A. Split jerk; build to a tough single
Hit 205 cleanly from the rack today! Finally getting my split jerk back :) 215 is my max but from the blocks.
B. Strict hspu; amrap in 5 min
21 - I did 4 then some doubles then fast singles. Trying to be conscious of hand placement. I never know what the standards are going to be so trying to keep within that box they used to make us use.
C. Butterfly CTB tech work 15 min
OK on these today. rhythm got a little out of whack. I can get 5 consistently but whether i can get more is up in the air.
D. Tuck ups; 20 reps x3; rest as needed
These were good, felt that burn :)
PM
A. Muscle ups; 2 reps x5 - rest 90 seconds
Good on these. Except my kip got more powerful and i flew over the rings on one and surprised my self and over rotated through but I dropped and let go so i didn't rip my shoulder off. I haven't done that in years.
+
Run 15 min easy
+
25 min mobility work
Check and check! Legs are a little sore from all the squats on saturday.
Sunday, August 16, 2015
8/13 - 8/15
13-Aug
A. Push jerk; 5 on the min for 10 min (moderate load)
I used 115#, the last couple sets burned but I'd say it was moderate load.
B. Weightd vest deficit negative hspu x1/kipping hspu x1 - accumulate
30 slow controlled reps not for time
These got tough, my arms just got tired! But felt good.
C. Support hold on rings in external rotation (use a foot for support
if needed); 20-30 seconds x5; rest 2 min
I ranged from :20-:25 each set. Some sets I was able to make it :15 with out using a foot support and if i did then i used foot support for the last :10 to make it :25, if I only made it :10 w/o support then i just did :10 with support to make it :20 total. These were good just tough!
D. Muscle ups; 2 on the min for 10 min (if you fail, skip the min and
then jump back in)
These started out a little shaky but then I cleaned them up. Here is my last set. I still feel like I'm catching lower than I should but maybe its not as big of an issue as I make it out to be.
last set: https://youtu.be/oxkCEob8VU0
E. Support hold on rings in external rotation; 20 seconds x5; rest 90 seconds
Man These were tough! I was able to do :10 un supported then :10 with foot support. My triceps were burning!
F. Hollow body holds; amsap x4; rest 2 min
:40, :35, :32, :32
Man these burn so bad! I think :40 may be my best lol so sad.
14-Aug
AM
Row sprint 20 seconds @100% effort
rest 3:10
x12
(rest 5 min bw sets 6/7)
woof these were rough! I wanted to throw up so bad after 7. I had the burps and everything going lol They went better than last time though. Heres the meter break down. You can tell I fell off right at the end. I was gassed, had nothing left.
113m
115m
115m - https://youtu.be/w0bIfyOB6SU
115m
113m
113m
113m
113m
112m
110m
108m
108m
PM
A1. 20 burpees AFAP x5; rest 2 min
A2. 15 TTB AFAP x5; rest 2 min
These AFAP and short 100% sprints crush me lol I'm not used to sprinting. I'd much rather go for 4 10 minute runs haha.
But my triceps were so sore from the previous day that my burpees were tough and a little slower.
:45, :47, :50, :51, :52
TTB - These were fine until the last set. I got confused after the 4th set of burpees and i guess thought I already did my tttb and did burpees again. So after my 5th set of burpees i did my 4th set of ttb then rested 2 min and did my 5th set of ttb. That blew my abs up! I was going so strong until i hit 11 then i just hung on and swung for the last 4 lol
:22, :22, :23, :23, :25
3rd set- https://youtu.be/sOebKji_bIc
+
mobility work 15-20 min
15-Aug
Man I was smoked from Friday - not sure why but i was exhausted when I got up.
AM
A. Squat clean; Build to a tough single then drop to 82% and perform 6
doubles; rest 2 min
Built to 197! but i think its technically power. I missed the first attempt, I caught it in the bottom I just couldn't stand up. Need my feet in a little more and just need to get these legs stronger I guess. But I tried again and justin told me to just push as soon as I feel my self rack it, so I did and I got it but i caught it at parallel.
Miss - https://youtu.be/kSUQPVxLfFs
Make - https://youtu.be/vMWj2iKgu68
Did my doubles at 160# and they felt good, tried to work on my foot work and keeping my feet in.
https://youtu.be/5tR05ptC4aw
***DO YOU HATE ME??????***** I THINK SO!!! ;) haha
B1. Thrusters; 15 AFAP 65# x4; rest 1 min
:27 :27 :30 :30
B2. Wall balls; 30 AFAP x4; rest 1 min
:53 :53 :54 :57
B3. Double unders; 75 AFAP x4; rest 3 min
:43 :42 :42 :43
man this was tough! Again, these AFAPs lol. I did do them all unbroken though, EVEN MY DU!! Thats the most consistent I've been in a long time with those! I slowed a bit the last 2 sets but still kept it all UB.
+
locomotion/mobility work 15-20 min
PM (I didn't do my PM :( I was too tired. Couldn't get the energy) I would have just been doing it to do it and figured it would be smarter to rest. I ended up falling asleep at 9:30 and didn't get up until like 8:30, i slept almost 11 hours and it felt amazing.
A1. Power snatch; 10 reps @75# x5; rest 30 sec
A2. 15 deadlifts 75#x5; rest 3 min
+
mobility work
A. Push jerk; 5 on the min for 10 min (moderate load)
I used 115#, the last couple sets burned but I'd say it was moderate load.
B. Weightd vest deficit negative hspu x1/kipping hspu x1 - accumulate
30 slow controlled reps not for time
These got tough, my arms just got tired! But felt good.
C. Support hold on rings in external rotation (use a foot for support
if needed); 20-30 seconds x5; rest 2 min
I ranged from :20-:25 each set. Some sets I was able to make it :15 with out using a foot support and if i did then i used foot support for the last :10 to make it :25, if I only made it :10 w/o support then i just did :10 with support to make it :20 total. These were good just tough!
D. Muscle ups; 2 on the min for 10 min (if you fail, skip the min and
then jump back in)
These started out a little shaky but then I cleaned them up. Here is my last set. I still feel like I'm catching lower than I should but maybe its not as big of an issue as I make it out to be.
last set: https://youtu.be/oxkCEob8VU0
E. Support hold on rings in external rotation; 20 seconds x5; rest 90 seconds
Man These were tough! I was able to do :10 un supported then :10 with foot support. My triceps were burning!
F. Hollow body holds; amsap x4; rest 2 min
:40, :35, :32, :32
Man these burn so bad! I think :40 may be my best lol so sad.
14-Aug
AM
Row sprint 20 seconds @100% effort
rest 3:10
x12
(rest 5 min bw sets 6/7)
woof these were rough! I wanted to throw up so bad after 7. I had the burps and everything going lol They went better than last time though. Heres the meter break down. You can tell I fell off right at the end. I was gassed, had nothing left.
113m
115m
115m - https://youtu.be/w0bIfyOB6SU
115m
113m
113m
113m
113m
112m
110m
108m
108m
PM
A1. 20 burpees AFAP x5; rest 2 min
A2. 15 TTB AFAP x5; rest 2 min
These AFAP and short 100% sprints crush me lol I'm not used to sprinting. I'd much rather go for 4 10 minute runs haha.
But my triceps were so sore from the previous day that my burpees were tough and a little slower.
:45, :47, :50, :51, :52
TTB - These were fine until the last set. I got confused after the 4th set of burpees and i guess thought I already did my tttb and did burpees again. So after my 5th set of burpees i did my 4th set of ttb then rested 2 min and did my 5th set of ttb. That blew my abs up! I was going so strong until i hit 11 then i just hung on and swung for the last 4 lol
:22, :22, :23, :23, :25
3rd set- https://youtu.be/sOebKji_bIc
+
mobility work 15-20 min
15-Aug
Man I was smoked from Friday - not sure why but i was exhausted when I got up.
AM
A. Squat clean; Build to a tough single then drop to 82% and perform 6
doubles; rest 2 min
Built to 197! but i think its technically power. I missed the first attempt, I caught it in the bottom I just couldn't stand up. Need my feet in a little more and just need to get these legs stronger I guess. But I tried again and justin told me to just push as soon as I feel my self rack it, so I did and I got it but i caught it at parallel.
Miss - https://youtu.be/kSUQPVxLfFs
Make - https://youtu.be/vMWj2iKgu68
Did my doubles at 160# and they felt good, tried to work on my foot work and keeping my feet in.
https://youtu.be/5tR05ptC4aw
***DO YOU HATE ME??????***** I THINK SO!!! ;) haha
B1. Thrusters; 15 AFAP 65# x4; rest 1 min
:27 :27 :30 :30
B2. Wall balls; 30 AFAP x4; rest 1 min
:53 :53 :54 :57
B3. Double unders; 75 AFAP x4; rest 3 min
:43 :42 :42 :43
man this was tough! Again, these AFAPs lol. I did do them all unbroken though, EVEN MY DU!! Thats the most consistent I've been in a long time with those! I slowed a bit the last 2 sets but still kept it all UB.
+
locomotion/mobility work 15-20 min
PM (I didn't do my PM :( I was too tired. Couldn't get the energy) I would have just been doing it to do it and figured it would be smarter to rest. I ended up falling asleep at 9:30 and didn't get up until like 8:30, i slept almost 11 hours and it felt amazing.
A1. Power snatch; 10 reps @75# x5; rest 30 sec
A2. 15 deadlifts 75#x5; rest 3 min
+
mobility work
Wednesday, August 5, 2015
8/3-8/4
AM
A. Split jerk; 8 singles @83-93% 1rm; rest 2 min
B. TnG push press; 5x5; rest 90 seconds (focus on speed more than load)
C. Butterfly CTB tech work 15 min
D. Strict hspu; accumulate 30 reps not for time
E. Tuck ups; 20 reps x3; rest as needed
Good with these as well.
PM
A. Muscle ups; 2 reps x15 - rest as needed to recovery bw sets
B. Front squat; 5 singles @205#; rest 2 min
C. Clean pulls; 3x3; rest 2 min
+
21-15-9
deadlift 185#
run 400m bw each set and after
A. Split jerk; 8 singles @83-93% 1rm; rest 2 min
Felt a little better today on these. Went from the rack.
180-185-185-190-195-195-200x-200
Missed 200 the first time because my split wasn't very far. Got it the 2nd time.
B. TnG push press; 5x5; rest 90 seconds (focus on speed more than load)
Started with 105 then dropped to 95 because I wanted to get very fast and sharp then I went back up to 105. Felt good with these.
C. Butterfly CTB tech work 15 min
Tried to practice but bothered my shoulder, frustrating.
D. Strict hspu; accumulate 30 reps not for time
Did these and felt fine. Did them in sets of 2.
E. Tuck ups; 20 reps x3; rest as needed
Good with these as well.
PM
A. Muscle ups; 2 reps x15 - rest as needed to recovery bw sets
I did these strict and just worked on staying super tight and not bending my legs. The felt good strict, my shoulder was just irritated today. Not sure why it keeps flaring up. Going to take some ibuprofen. It usually helps.
+
For time:
50 burpees
200 double unders
50 burpees
+
For time:
50 burpees
200 double unders
50 burpees
Man was this brutal :)
11:09
Did du as 30-30-30-30-30-30-20 only tripped 1x so that was good. Those last 30 burpees were just hard lol. My arms were gone.
4-Aug
A. Squat snatch; 10 singles @83% 1rm; rest 2min
4-Aug
A. Squat snatch; 10 singles @83% 1rm; rest 2min
135- the first few felt heavy! But after those it felt easy. Tried to focus on being fast and dropping straight under the bar.
B. Front squat; 5 singles @205#; rest 2 min
First 2-3 singles felt heavy but the last few felt much better. Notice mike helping me on this last one haha
C. Clean pulls; 3x3; rest 2 min
For some reason these always feel so heavy and I feel like I suck at them
+
21-15-9
deadlift 185#
run 400m bw each set and after
the 9's
7:50
My runs felt great actually for once! I felt strong on them! Dl I did 8-7-6 6-5-4 9ub
It wasn't crazy heavy my back was just getting tired. My run may have been a little short but not by much if at all.
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