august 30, 2015

Swim lesson - Swam ~1000 yards over an hour

3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk

A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses

B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1

+

15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run

august 10, 2015

3 sets- not for time:
65 double unders not unbroken
1-3 strict toe-to-bar- legs straight nope, not even close
10 back + hip ext. on floor done
2-3/leg negative pistol (10 sec descent) ~5 sec descent, problems getting out of the bottom
20' inch worm done

A. Push Press; 30 sec max effort @ 95#; rest 90 sec x4-5 sets 9/9/9/9/9
B. 4 sets
50m bb oh walk- 105#
10 hr push ups
10 pull ups- go for UB combinations of 3s and 4s
20:40
+
Row 5k @ 2:18 pace rowed 2k.

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. 

+

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

+

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

july 25, 2015

3 sets - warm-up pace:
12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 6-7 sec avg
1-3 neutral grip pull-up on rings- strict 3/3/2

A. bench press; emom 8 min; 2 reps @100# no failures
B. emom 10 min
odd- ball slams x10-12 12's @ 20#
even- in place reverse lunge- single kb; 6-8/leg- 35# 8's

+

30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
25/24/17/14

+

20 min aerobic work @Z1- your choice walked

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

+

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