28-Nov
Row 500m @1:54 pace
rest 2 min
x12
(rest 5 min bw sets 6/7)
Better than 2 weeks ago:
1:54
1:54
1:54
1:53
1:53
1:53
Rest 5 min
1:53 - http://youtu.be/QzbD468nO1E
1:54
1:54
1:54
1:57 - hit a wall on last 200m here
1:56 - tried to push to get back to 1:54 but couldn't get there. Maintained a 1:54 until about 250m left.
The 400m runs felt so much easier than these. I felt like I wasn't close to hitting the wall like I did today. I guess I'm just more comfortable running.
Legs are tired now..ready to rest tomorrow and get back at it Friday.
Wednesday, November 28, 2012
Tuesday, November 27, 2012
11/27
27-Nov
AM
A1. Strict press 5, 5, 5, 3, 3, 3; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Push jerk; 2, 2, 2; rest 2 min
B2. Bent over Single arm DB rows @31x3, 4-6x3/arm; rest 2 min
A1. 85, 90, 90, 95, 100, 105(PR)
A2. 17.5, 20, 22.5, 25, 27.5, 30 - I apparently can't count and miscounted the 1's. I did 6 instead of 5. My bad.
B1. 135, 145, 155
135 - http://youtu.be/Obntyqbi_Kg
145 - http://youtu.be/7v2GuhE_epg
155- http://youtu.be/xrFbqJHRV8U
B2. 45# x5/arm all sets.
- Felt great this morning. Went to bed at 9:30 probably was asleep within 15-20 min. Got out of bed at 5:30 and was at the gym by 6. Didn't have any energy problems this morning, didn't feel tired or sore at all. It was awesome! Past 2 Tuesday mornings I've felt a bit tired and took me a while to get going. Got about 7.5hrs of sleep vs 7hrs. Guess 30 min makes a difference.
PM
On the minute for 16 min:
Odd- 3 muscle ups
Even- 3 hspu
http://youtu.be/6WTwE2R2l08 - first 8 min
- Everything UB! Surprised myself. Had to fight for the last MU on the last 2 sets of 3. HSPU all felt good. Tried to work on MU technique.
+
For time:
50 CTB chin ups
50 burpees
8:00
http://youtu.be/297v0mVzAuo
-Felt great today! Haven't had this much energy on a Tuesday double yet. Worn out now but felt great during both workouts.
AM
A1. Strict press 5, 5, 5, 3, 3, 3; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Push jerk; 2, 2, 2; rest 2 min
B2. Bent over Single arm DB rows @31x3, 4-6x3/arm; rest 2 min
A1. 85, 90, 90, 95, 100, 105(PR)
A2. 17.5, 20, 22.5, 25, 27.5, 30 - I apparently can't count and miscounted the 1's. I did 6 instead of 5. My bad.
B1. 135, 145, 155
135 - http://youtu.be/Obntyqbi_Kg
145 - http://youtu.be/7v2GuhE_epg
155- http://youtu.be/xrFbqJHRV8U
B2. 45# x5/arm all sets.
- Felt great this morning. Went to bed at 9:30 probably was asleep within 15-20 min. Got out of bed at 5:30 and was at the gym by 6. Didn't have any energy problems this morning, didn't feel tired or sore at all. It was awesome! Past 2 Tuesday mornings I've felt a bit tired and took me a while to get going. Got about 7.5hrs of sleep vs 7hrs. Guess 30 min makes a difference.
PM
On the minute for 16 min:
Odd- 3 muscle ups
Even- 3 hspu
http://youtu.be/6WTwE2R2l08 - first 8 min
- Everything UB! Surprised myself. Had to fight for the last MU on the last 2 sets of 3. HSPU all felt good. Tried to work on MU technique.
+
For time:
50 CTB chin ups
50 burpees
8:00
http://youtu.be/297v0mVzAuo
-Felt great today! Haven't had this much energy on a Tuesday double yet. Worn out now but felt great during both workouts.
Monday, November 26, 2012
11/26
A. Back squat @31x1, 4, 2, 4, 2, 4, 2; rest 2 min
B. Power clean from blocks (below knee) to partial squat catch; 2 reps
on the minute for 15 min @60-75% 1rm
C. Power snatch x1/Squat snatch x1/OHS x3; rest 90 seconds x4
+
For time:
30 thrusters 65#
500m row
A. 170x4, 175x2, 175x4, 180x2, 175x4, 185x2 - felt like I wouldn't be able to keep tempo if I would of tried 180 x4 on the last set of 4.
B. 115# - felt decent. Mike Bledsoe, one of the owners/weightlifting coaches at our gym said I was still hitching bad so on my last 5 minutes he wanted me to try to go from the hang below the knee w/o blocks to see if I would stop hitching, he said it got a little better. Thoughts?
- Beginning: http://youtu.be/BPfZpGtV8DE
- End: http://www.youtube.com/watch?v=1LDuXDxL_x4&feature=share&list=UL1LDuXDxL_x4
C. 95, 100, 105, 110
1- http://www.youtube.com/watch?v=iVYcb79hvGk&feature=share&list=ULiVYcb79hvGk
2- http://www.youtube.com/watch?v=dje_5LqtkQI&feature=share&list=ULdje_5LqtkQI
3- http://www.youtube.com/watch?v=yi4Ye9fSy4I&feature=share&list=ULyi4Ye9fSy4I
4- http://www.youtube.com/watch?v=8bKok6kc3G0&feature=share&list=UL8bKok6kc3G0
For time:
30 thrusters 65# - All UB
500m row
2:52
- wanted sub 3, but after doing it, I def want sub 2:50. Underestimated myself and paced the row a little too much at the beginning. I gradually sped up the whole 500m and went all out last 100m. Next time I will strap both feet in then start pulling instead of trying to start pulling with one hand while strapping 1 foot in at a time. Mike's loading my video, my camera stopped halfway through, thankfully he decided to video it too. Fun one.
B. Power clean from blocks (below knee) to partial squat catch; 2 reps
on the minute for 15 min @60-75% 1rm
C. Power snatch x1/Squat snatch x1/OHS x3; rest 90 seconds x4
+
For time:
30 thrusters 65#
500m row
A. 170x4, 175x2, 175x4, 180x2, 175x4, 185x2 - felt like I wouldn't be able to keep tempo if I would of tried 180 x4 on the last set of 4.
B. 115# - felt decent. Mike Bledsoe, one of the owners/weightlifting coaches at our gym said I was still hitching bad so on my last 5 minutes he wanted me to try to go from the hang below the knee w/o blocks to see if I would stop hitching, he said it got a little better. Thoughts?
- Beginning: http://youtu.be/BPfZpGtV8DE
- End: http://www.youtube.com/watch?v=1LDuXDxL_x4&feature=share&list=UL1LDuXDxL_x4
C. 95, 100, 105, 110
1- http://www.youtube.com/watch?v=iVYcb79hvGk&feature=share&list=ULiVYcb79hvGk
2- http://www.youtube.com/watch?v=dje_5LqtkQI&feature=share&list=ULdje_5LqtkQI
3- http://www.youtube.com/watch?v=yi4Ye9fSy4I&feature=share&list=ULyi4Ye9fSy4I
4- http://www.youtube.com/watch?v=8bKok6kc3G0&feature=share&list=UL8bKok6kc3G0
For time:
30 thrusters 65# - All UB
500m row
2:52
- wanted sub 3, but after doing it, I def want sub 2:50. Underestimated myself and paced the row a little too much at the beginning. I gradually sped up the whole 500m and went all out last 100m. Next time I will strap both feet in then start pulling instead of trying to start pulling with one hand while strapping 1 foot in at a time. Mike's loading my video, my camera stopped halfway through, thankfully he decided to video it too. Fun one.
Saturday, November 24, 2012
11/24
AM
A. Close grip bench press 9, 6, 9, 6, 3; rest 2 min
B. Weighted dip 5, 3, 5, 3, 5; rest 2 min
C. Supinated strict chin ups; amrap sets of 3 unbroken in 5 min
D. Seated hammer curls 10-12x5; rest 90 seconds
PM
5 rounds for time:
10 burpees
10 knees to elbow
20 double unders
A. 85, 100, 100, 110, 115
B. 15, 20, 17.5, 25
C. 9 sets
D. 20# - Michael laughed at me the whole time on these...but after I finished my biceps were on fire, even my forearms. I felt like I had just done 50 pullups.
5 rounds for time:
10 burpees - UB
10 knees to elbow - UB/UB/6-4/5-5/5-3-2
20 double unders - UB last rd tripped on 7 tried going fast.
6:42
http://youtu.be/wlLyXT53xXE
Overall felt good on this, had to break up the knees to elbows but tried keeping breaks as short and fast as possible. Ready to get back to my gym in Memphis and get back into my daily routine.
A. Close grip bench press 9, 6, 9, 6, 3; rest 2 min
B. Weighted dip 5, 3, 5, 3, 5; rest 2 min
C. Supinated strict chin ups; amrap sets of 3 unbroken in 5 min
D. Seated hammer curls 10-12x5; rest 90 seconds
PM
5 rounds for time:
10 burpees
10 knees to elbow
20 double unders
A. 85, 100, 100, 110, 115
B. 15, 20, 17.5, 25
C. 9 sets
D. 20# - Michael laughed at me the whole time on these...but after I finished my biceps were on fire, even my forearms. I felt like I had just done 50 pullups.
5 rounds for time:
10 burpees - UB
10 knees to elbow - UB/UB/6-4/5-5/5-3-2
20 double unders - UB last rd tripped on 7 tried going fast.
6:42
http://youtu.be/wlLyXT53xXE
Overall felt good on this, had to break up the knees to elbows but tried keeping breaks as short and fast as possible. Ready to get back to my gym in Memphis and get back into my daily routine.
Friday, November 23, 2012
11/23
A. Speed back squat. 3 reps rest 45sec x16; 60% 1rm
B. power clean 2 emom; 10min. 83%1rm
C. 5 sets 30 unbroken wall balls
A. 140# Felt good! Hips a little stiff
B. 150# ugly, frustrating clean day. Didn't have any pop with these. Felt better last week, couldn't figure out how to get back on my heels.
C. 8:08 - way Better than last week, over 1min improvement. Rested right at about a minute between each set except the 1st, only rest 35-40s.
B. power clean 2 emom; 10min. 83%1rm
C. 5 sets 30 unbroken wall balls
A. 140# Felt good! Hips a little stiff
B. 150# ugly, frustrating clean day. Didn't have any pop with these. Felt better last week, couldn't figure out how to get back on my heels.
C. 8:08 - way Better than last week, over 1min improvement. Rested right at about a minute between each set except the 1st, only rest 35-40s.
Thursday, November 22, 2012
11/22 training
Run 400m @1:30-1:35 pace
X12; rest 2 min, rest 5min between 6-7
1:35
1:30
1:30
1:31
1:31
1:32
1:30
1:30
1:31
1:31
1:31
1:28
These felt great! Legs felt awesome, so did breathing! Shoulders still a little sore. Will be good to go tomorrow I'm sure. These felt way better than the rows!
Had an awesome thanksgiving lunch!
X12; rest 2 min, rest 5min between 6-7
1:35
1:30
1:30
1:31
1:31
1:32
1:30
1:30
1:31
1:31
1:31
1:28
These felt great! Legs felt awesome, so did breathing! Shoulders still a little sore. Will be good to go tomorrow I'm sure. These felt way better than the rows!
Had an awesome thanksgiving lunch!
Tuesday, November 20, 2012
11/20 - Training
AM
A1. Push press 6, 6, 6, 4, 4, 4; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Split jerk; 3, 2, 1; rest 2 min
B2. Bent over barbell rows @31x3, 3-4x3; rest 2 min
- Shoulders weren't sore this morning just tired and kinda stiff. Took me a while to get them warmed up.
A1. 95, 105, 115, 125, 130, 130
A2. 15, 17.5, 20, 22.5, 25, 30
B1. 140, 150, 165
B2. 95, 100, 100 all x4
Videos:
A1.
115# x6 - http://youtu.be/gAtYwzaaPWY
125# x4 - http://youtu.be/lsyf_HsB3Rw
130# x4 - http://youtu.be/tYT9AE135Dg
130# x4 - http://youtu.be/tzcz32pnv6Y
B1.
140# x3 - http://youtu.be/NADKtDUppoc
150# x2 - http://youtu.be/Icg_-TmJLEI
165# x1 - http://youtu.be/uiFB0OxY_ZY - ugly
PM
On the minute for 14 min:
Odd- 2 muscle ups
Even- 1 muscle up
Missed one MU on an odd minute, tried to do the doubles UB after minute 6 had to do the 2's as singles, completed all with in the minutes though. Hands are super tender from yesterday. Hurt to grab the rings. Shoulders were tired. Didnt have much pop on these.
- First few minutes - http://youtu.be/Z7bGmrbISRM
+
12 min amrap:
5 CTB chin ups
4 Burpees
3 hspu
2 toes to bar
1 box jump 30" (step down)
6rds + 5 CTB + 4 Burpees...just worn out by the time I got to this. I think the OC workout last night plus all the UB work today just wore me out. Shoulders and arms are smoked. Ready to rest them a little tomorrow and Thursday.
A1. Push press 6, 6, 6, 4, 4, 4; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Split jerk; 3, 2, 1; rest 2 min
B2. Bent over barbell rows @31x3, 3-4x3; rest 2 min
- Shoulders weren't sore this morning just tired and kinda stiff. Took me a while to get them warmed up.
A1. 95, 105, 115, 125, 130, 130
A2. 15, 17.5, 20, 22.5, 25, 30
B1. 140, 150, 165
B2. 95, 100, 100 all x4
Videos:
A1.
115# x6 - http://youtu.be/gAtYwzaaPWY
125# x4 - http://youtu.be/lsyf_HsB3Rw
130# x4 - http://youtu.be/tYT9AE135Dg
130# x4 - http://youtu.be/tzcz32pnv6Y
B1.
140# x3 - http://youtu.be/NADKtDUppoc
150# x2 - http://youtu.be/Icg_-TmJLEI
165# x1 - http://youtu.be/uiFB0OxY_ZY - ugly
PM
On the minute for 14 min:
Odd- 2 muscle ups
Even- 1 muscle up
Missed one MU on an odd minute, tried to do the doubles UB after minute 6 had to do the 2's as singles, completed all with in the minutes though. Hands are super tender from yesterday. Hurt to grab the rings. Shoulders were tired. Didnt have much pop on these.
- First few minutes - http://youtu.be/Z7bGmrbISRM
+
12 min amrap:
5 CTB chin ups
4 Burpees
3 hspu
2 toes to bar
1 box jump 30" (step down)
6rds + 5 CTB + 4 Burpees...just worn out by the time I got to this. I think the OC workout last night plus all the UB work today just wore me out. Shoulders and arms are smoked. Ready to rest them a little tomorrow and Thursday.
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