18-Sep
A1. Push press; 5, 3, 1, 5, 3, 1; rest 90 seconds
A2. Weighted wide pronated chin up 1-2x6; rest 90 seconds
B. Bent over barbell rows; 3-4x4; rest 2 min
+
For time:
50 deadlift 185#
75 burpees
A1. 125, 135, 145, 135, 145, 155(current pr and it felt good, def could get a new pr!)
A2. 20x2, 25x2, 30x2, 32.5x2, 40x1, 44x1
B. 115, 120, 125, 130 x4
Dl/burpees - 9:17
DL 15/10/5/5/5/5/5
Burpees 25-15-15-10-10 paused for like 5s btwn each..arms were tired
Felt great on first 25 DL then after 30 my back and legs started getting tired and my forearms. DL took 3:20ish had 25 done in around 1min..
Wednesday, September 18, 2013
Tuesday, September 17, 2013
9/17
17-Sep
A. Back squat with chains; 2-4x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 8 min @60-65% 1rm
C. Hang squat snatch; 8 for time 105# x3; rest 3 min
D. Jump switch lunges; amrap in 45 seconds x5; rest 90 seconds (for
max height per jump)
A. 155, 160x4, 165x4, 175x4, 185x3
(+ chain weight, I think each chain weighs at least 20#)
This felt much easier tonight than the past 2 Tuesdays. Getting stronger I hope!
185- http://youtu.be/HTxrzjqBaqc
B. 125 for all..felt smooth and easy
Set 6 - http://youtu.be/y9VMXTteujw
C. :50( lost balance on rep 2 and fell backwards, next 7 were ub)
:35
:35 http://youtu.be/k0H9pC7WqpU
Happy to get all 8 the last 2 sets..def much harder than the 95# these got my breathing high during last few reps
D. 33,32,31,31,31
The first Tuesday of this phase when I did this session I was wrecked and could barely sit down, get up or walk the next 3 days lol, today though my legs were hurting I don't feel near as wrecked..happy about that.
A. Back squat with chains; 2-4x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 8 min @60-65% 1rm
C. Hang squat snatch; 8 for time 105# x3; rest 3 min
D. Jump switch lunges; amrap in 45 seconds x5; rest 90 seconds (for
max height per jump)
A. 155, 160x4, 165x4, 175x4, 185x3
(+ chain weight, I think each chain weighs at least 20#)
This felt much easier tonight than the past 2 Tuesdays. Getting stronger I hope!
185- http://youtu.be/HTxrzjqBaqc
B. 125 for all..felt smooth and easy
Set 6 - http://youtu.be/y9VMXTteujw
C. :50( lost balance on rep 2 and fell backwards, next 7 were ub)
:35
:35 http://youtu.be/k0H9pC7WqpU
Happy to get all 8 the last 2 sets..def much harder than the 95# these got my breathing high during last few reps
D. 33,32,31,31,31
The first Tuesday of this phase when I did this session I was wrecked and could barely sit down, get up or walk the next 3 days lol, today though my legs were hurting I don't feel near as wrecked..happy about that.
Sunday, September 15, 2013
7/15
15-Sep
AM
A. Deadlift; 3, 3, 3, 2, 2, 2; rest 3 min
B. Power clean; build to a tough TnG triple
C. "randy"
A. 235, 245, 255, 265, 275, 285
- getting stronger week by week! Last time I did a heavy single it was 285, today I did it for a double.
B. 160# I feel I could of done 165-170 for a 3rm
160- http://youtu.be/FleV9bHMVzE
C. 4:10 - grip was so fatigued and it was on fire the last 2 sets
15-10-10-10-10-10-10
PM
Row 750m for time
2:34 - avg 1:42
This hurt! Haven't hurt like this in a while, probably since Jackie. My biceps blew up and my legs were just tired. I think fresh I could do 1-2sec faster. Glad I could hold this pace at the end of the training week I think that was a good pace at least ha.
I have videos of Randy and the row if you want to see them, I just haven't loaded them.
AM
A. Deadlift; 3, 3, 3, 2, 2, 2; rest 3 min
B. Power clean; build to a tough TnG triple
C. "randy"
A. 235, 245, 255, 265, 275, 285
- getting stronger week by week! Last time I did a heavy single it was 285, today I did it for a double.
B. 160# I feel I could of done 165-170 for a 3rm
160- http://youtu.be/FleV9bHMVzE
C. 4:10 - grip was so fatigued and it was on fire the last 2 sets
15-10-10-10-10-10-10
PM
Row 750m for time
2:34 - avg 1:42
This hurt! Haven't hurt like this in a while, probably since Jackie. My biceps blew up and my legs were just tired. I think fresh I could do 1-2sec faster. Glad I could hold this pace at the end of the training week I think that was a good pace at least ha.
I have videos of Randy and the row if you want to see them, I just haven't loaded them.
9/14
14-Sep
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (87% 1rm for all)
B1. Bench press; 6-8x4; rest 2 min
B2. 9 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 1-2x5; rest 2 min
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (87% 1rm for all)
B1. Bench press; 6-8x4; rest 2 min
B2. 9 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 1-2x5; rest 2 min
A. 175# 1 missed rep in set 2..just lazy on technique. These felt good but were def more of a challenge than last week at 170#
B1. 105x8, 115x8, 125x6, 125x6
B2. 1:50, 2:05, 2:00, 1:58 - felt better than last week
C. 20x2, 25x2, 30x2, 35x2, 40x2 - had to kick at end of 2nd rep to get my chin over the bar at 40#
PM
12 min amrap:
12 thrusters 65#
12 burpees
12 thrusters 80#
12 burpees
12 thrusters 95#
12 burpees
amrap in remaining time:
12 thrusters 110#
12 burpees
PM
12 min amrap:
12 thrusters 65#
12 burpees
12 thrusters 80#
12 burpees
12 thrusters 95#
12 burpees
amrap in remaining time:
12 thrusters 110#
12 burpees
2rds + 2 burpees at 110#
65# unbroken
80# 7/5
95# 5/4/3
110# 3/3/3/3
110# 3/3/3/3
110# 1/1
Had just over 6 min I think when I got to 110# breathing was heavy when I got to it but then I fought my breath a little and it was my shoulders that were burning so bad
Solid day I thought! Energy was better for pt 2 than last weekend and I was less sore going into the weekend than last week. I was so sore from the jump lunges and back squats last week but these week I was just more stiff than sore.
9/14
14-Sep
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (87% 1rm for all)
B1. Bench press; 6-8x4; rest 2 min
B2. 9 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 1-2x5; rest 2 min
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (87% 1rm for all)
B1. Bench press; 6-8x4; rest 2 min
B2. 9 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 1-2x5; rest 2 min
A. 175# 1 missed rep in set 2..just lazy on technique. These felt good but were def more of a challenge than last week at 170#
B1. 105x8, 115x8, 125x6, 125x6
B2. 1:50, 2:05, 2:00, 1:58 - felt better than last week
C. 20x2, 25x2, 30x2, 35x2, 40x2 - had to kick at end of 2nd rep to get my chin over the bar at 40#
PM
12 min amrap:
12 thrusters 65#
12 burpees
12 thrusters 80#
12 burpees
12 thrusters 95#
12 burpees
amrap in remaining time:
12 thrusters 110#
12 burpees
PM
12 min amrap:
12 thrusters 65#
12 burpees
12 thrusters 80#
12 burpees
12 thrusters 95#
12 burpees
amrap in remaining time:
12 thrusters 110#
12 burpees
2rds + 2 burpees at 110#
65# unbroken
80# 7/5
95# 5/4/3
110# 3/3/3/3
110# 3/3/3/3
110# 1/1
Had just over 6 min I think when I got to 110# breathing was heavy when I got to it but then I fought my breath a little and it was my shoulders that were burning so bad
Solid day I thought! Energy was better for pt 2 than last weekend and I was less sore going into the weekend than last week. I was so sore from the jump lunges and back squats last week but these week I was just more stiff than sore.
9/13
13-Sep
A. Squat snatch; 2 reps x6; rest 2 min (moderate effort)
B. Squat clean; build to a max
C. Paused front squat (2 second pause at the bottom) 2-3x6; rest 2 min
+
5 rounds for time:
50 double unders
10 KBS 2 pood
A. Squat snatch; 2 reps x6; rest 2 min (moderate effort)
B. Squat clean; build to a max
C. Paused front squat (2 second pause at the bottom) 2-3x6; rest 2 min
+
5 rounds for time:
50 double unders
10 KBS 2 pood
A. 105, 110, 115, 120, 125, 125 - felt better with these
B. 190 - barely missed 195, couldn't stand up with it
C. 155, 160, 165, 170, 175, 180x2 missed 3rd rep
DU/kbs
7:50
All unbroken - grip got tired - 2pd swings are getting easier
Wednesday, September 11, 2013
9/11
11-Sep
A1. Push press; 6, 4, 2, 6, 4, 2; rest 90 seconds
A2. Weighted wide pronated chin up 1-2x6; rest 90 seconds
B. Bent over barbell rows; 4-6x4; rest 2 min
+
30 seconds max reps tire flips
30 seconds max reps burpees
rest 4 min
x6 sets
A1. 115-125-135-125-135-145
A2. 15, 20, 22.5, 30x2, 40x1
B. 105, 115, 117.5x5, 120x4
Max Tire flips/ burpees
7-12
7-12
8-11
8-11
7-12
8-13
These were fun! That last set made it harder. 5 wasn't too bad last week but I felt the burn on 6 this week. Mikes step brother who just finished playing college football did this with me since mikes out of town. Nice having someone to push against.
A1. Push press; 6, 4, 2, 6, 4, 2; rest 90 seconds
A2. Weighted wide pronated chin up 1-2x6; rest 90 seconds
B. Bent over barbell rows; 4-6x4; rest 2 min
+
30 seconds max reps tire flips
30 seconds max reps burpees
rest 4 min
x6 sets
A1. 115-125-135-125-135-145
A2. 15, 20, 22.5, 30x2, 40x1
B. 105, 115, 117.5x5, 120x4
Max Tire flips/ burpees
7-12
7-12
8-11
8-11
7-12
8-13
These were fun! That last set made it harder. 5 wasn't too bad last week but I felt the burn on 6 this week. Mikes step brother who just finished playing college football did this with me since mikes out of town. Nice having someone to push against.
Subscribe to:
Posts (Atom)