august 26, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h


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10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.

A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157

B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10

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5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes

august 3, 2015

3 sets- not for time:
50 double-under sub with step ups if calf is bothering you done, UB
1-3 strict toe-to-bar- legs straight actually did all 9 with straight legs today, just not unbroken.
10 ghd back extension done
1/leg negative pistol (10 sec descent) 10/10/R-9, L-10
5/leg kb deadlift

A. Push Press; 30 sec max effort @ 85#; rest 75 sec x4-5 sets 17/13/11/11/10

B. 4 sets- every 3 min:
10 pull ups- go for UB stayed UB, that was tough.
10 wall balls- 14# 10' UB
50m dbl kb oh walk- 26#/h wow, shoulders were fried
Did all sets with about 30 sec left to rest. Ha, couldn't feel my forearms after this one. 

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Row 4-5k @ 2:20 pace depending on how calf feels
4k, calf was fine. 18:40.3

july 27, 2015

3 sets- not for time:

50 double-under sub with step ups if calf is bothering you 50 DU
1-3 strict toe-to-bar- legs straight 3 attempts, got within 6 inches of the bar twice 
10 ghd back extension
1/leg negative pistol (10 sec descent) left 9-10 sec, right 8-9 sec
5/leg kb deadlift 30#

A. Push Press; 3 reps every 30 secs; start at 35# build by 5#'s every set until failure 115 (1 at 120)
B. emom- 8 min
odd: 4-8 pull ups UB all 8s
even: 1 rope climb + amrap burpees until :45 sec mark 7 (shoe malfunction)/8/9/10

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Row 3k @ 2:20 pace
every 500m perform 20 sec front plank on rings done, total time about 23 min

july 20, 2015

3 sets- not for time:
50 double-under sub with step ups if calf is bothering you 25 step ups
1-3 strict toe-to-bar 3/3/3 (I can do these if I don't have to keep my legs straight, is that okay?)
10 ghd back extension 10/10/10
1/leg negative pistol (10 sec descent) 8/10/9 sec
5/leg kb deadlift 30#

A. Push Press; 10 reps every 45 sec for 6 sets; use a load that can be cycled quickly but tough Stayed light as too much weight would cause too much strain on my calf. 55#, took about 12-15 sec each time.

C. FT: 30 pull ups- every 6 reps perform 1 rope climb 6:13, all pull ups in sets of 6

D. 50 Russian Twists- 35# done

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8k Row @ aero pace I got about 2k in before my calf started bothering me pretty bad.