8/29 #6

#6
A. Weighted pull ups @21x2; 2-3x6; rest 3 min

10x3, 12.5x3, 15x3, 17.5x3, 20x2 22.5x2

Felt stronger than last week, was able to do heavier sets today. 

B. Bent over single arm DB rows; 6-8x6; rest 90 sec bw arms

40# x8,8,8,8,7,7

+
Airdyne 5 min @hard aerobic pace
rest 2 min
x5

80, 80, 81, 81, 87

Felt stronger on these today compared to last week. Held a stronger pace, felt like I was recovering a little faster. Good to feel slight improvement. Last week I only broke 80cal on the last set 

8/28 #5

#5
A. 4 point DB lunges (R forward/back, L forward/back); 10 reps/side

x5; rest as needed to recovery

20# dumbells each, felt good

B. 30 unbroken wall balls (to box) x5; rest as needed bw sets

Felt good, started with 14# but had to go to 10# arms blew up after set 1. Will try and stick with 14# next week

http://youtu.be/MTN0fReZNqI

C. 45 degree ext rotation support hold on paralletes; amsap x5; rest 2 min

:50-:60 each set 

D. Wall facing hollow body hs hold; amsap unbroken x5; rest 2 min

These felt good, really focused on keeping the hollow body position.

E. Ring push ups; 15 reps Not for time x3; rest 2 min (externally
rotate at the top of each rep and pause for 1 second)

These felt good too. 

http://youtu.be/GekFnvVc4Z0

Mike did this whole session with me so that was a lot of fun! I don't get to have training buddies very often these days so it was a nice change. 

8/25 #4

#4 - Tough one :) - My biceps are soooo sore right now :)

A. Muscle ups; 1 rep on the 30 seconds for 30 reps
Got through 18 reps before my hands just ripped. They are soft right now I guess from not kipping a lot.
MU were getting tough, just don't have the muscle endurance I used to have..

B. CTB pull ups; 10 unbroken reps x7; rest as needed to full recovery

Completed all 7 sets - rested about 1-2 min btwn sets 1 and 2 then between sets 3-5 it was 3 minutes then 5-7 it was a good 5 minutes almost. Blew up super bad on these.

C. Feet anchored sit ups; 50 reps for time x3; rest 4 min

1:32, 1:37, 1:50 - ab burrrrnnnnn

D. FLR on rings; accumulate 3 min not for time (perfect form, aim for
ext rotation)

8/23 #2

#2
A. TnG deadlift; 8 on the min for 10 min 95-115#

Did all sets at 95# starting getting jello legs after 6 sets lol so sad but felt great to be able to do this 

B. KBS; 10 sets of 10 reps @35# - rest as needed to recovery

Did 10 sets on the minute for 10sets 

Not bad at all!

C1. Bent knee hollow body rocks; amsap unbroken x5; rest 1 min

:50, :40, :40, :40, :35

C2. Side plank on hands; amsap unbroken/side x5; rest 1 min

:40 for all sets 

C3. Seated medball russian twists; 20 reps x5; rest 2 min

Done! 

Felt great to train today! It was just crazy hot! Heat index was like 109! Sooo humid, so I got a great sweat in!

8/21

#1
A. Weighted pull ups @21x2; 3-4x6; rest 3 min

10#x4, 10x4, 12.5x4, 15x3, 15x3, 15x3

Tempo was tough!

B. Bent over single arm DB rows; 8-10x5; rest 90 sec bw arms

37# all x10

+
Airdyne 5 min @hard aerobic pace
rest 2 min
x4

77cal, 78cal, 79cal, 83cal

Glad I could sustain the same pace the whole time just about. First 2 were good, then it really started hittin me, the last one I had to push to maintain the pace, everything was burning, breathing started I get high and I wanted to throw up 2:30 in to the last one haha. It felt great though, def felt like I held the right pace. Mike did these with me so it helped having him beside me, prob made me go a little faster.

Good session!

#6

#6
A. Bulgarian ring rows; amrap unbroken x6; rest 2 min

20-18-15-13-12-13

B. L-pull ups; 14 for time x5; rest 90 seconds (full R.O.M)

4:57, 4:52, 5:00, 5:04, 5:50

Did these all with Bringing my legs up first then pulling, mainly all singles. They were hard :)

C. Bent over single arm DB rows; 10-12x5; rest 90 seconds

33# all x12

D. Arch body holds; amsap unbroken x5; rest 2 min

:53, :45; ;40, :35, :35 

Mike did these with me and I beat him on all of them :)

#3-6

#3
A. Psuedo planche push ups; 40 reps not for time perfect reps

Done- will do more proper form next time. These were tough though and made me super sore!

B. Strict hspu; amrap unbroken x7; rest 90 seconds

Will have to go to a gym next time I do these, it's so hard to do them on our mat, I was tired and tried to do them but couldn't so I skipped them

C. Wall facing shoulder taps; 20 unbroken x3; rest 3 min

These were fun! All ub 

D. Static holds on rings with external rotation; amsap unbroken x4; rest 2 min

:10, :10, :15, :12 

These were hard!

#4
Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x20
+
Airdyne sprint 20 seconds @100%
rest 3 min
x5
+
Airdyne 20 min z1

Felt good! 

On the sprints I got 11cal, 11, 12, 12, 11

Hardest thing with these is I've lost power, I try and go 100% and I am but I don't have the power yet to make it hurt and blow me up. My legs were tired after the last one but that's all, I felt fully recovered before the start of the next 

#5
A1. Bent knee Hollow body holds; amsap unbroken x5; rest 30 seconds

1min for each

A2. Arch body holds; amsap unbroken x5; rest 30 seconds

:30-:35 for each

B1. Side plank; amsap unbroken x5; rest 1 min
B2. Toes to bar; amrap unbroken x5; rest 1 min

20-17-15-13-11

Felt good to do these again, but dang did the make me sore. I guess everything is going to make me sore for a while :)

+
Row 15 min z1

Done :)