november 5, 2014 (whole30)

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
Started with 125 for 2 sets, then finished the last 6 sets with 130. Felt great. Took video, I noticed my warm up jerks were WAY faster than my jerks with the heavier weight. Now that I have much less pain, I should be able to work at being faster even under a heavier weight load.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 175
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230
All unbroken

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75% 190

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups 4/2/2/2/3/2/2/3 strict pull ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) tough, but did them all
Minute 3 – 10 Burpees + 20 Double-Unders this was HORRIBLE, I had to do the burpees fast and move right to DU in order to make it under time cap. Broke in first set of DU but that's it. Used my thumbs to keep the rope handle more stable and it actually worked like a dream! Amazed I finished this at all considering I hit 191-193 HR each time.

october 29, 2014

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% 93 (90)
*Sets 3-4 – 2 reps @ 70% 108 (105)
*Sets 5-6 – 2 reps @ 80% 124 (120)
*Sets 7-8 – 1 rep @ 90-95% 139-147 (145)
*Sets 9-10 – 1 rep @ 101-105% 156-162 (160***PR!! super happy about this. No pain!)

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 127 (125)
*Set 2 – 6 reps @ 60% 153 (150)
*Set 3 – 4 reps @ 70% 178 (175)
*Set 4 – 2 reps @ 80% 204 (205)
*Set 5 – 2 reps @ 85% 216 (220)

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
1:59.6 9 seated DB 26# both arms + 90 sec accum. HS hold, 1:59.2 21 seated DB + 3:10 accum. HS hold, ran out of time for the rest

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW) 

october 8, 2014

A.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

The blog recommended that if you're bad at handstand push ups to substitute the 400 and 200s with 200 and 100s. I did all at 2 ab mats and broke once in each set. Finished in 9:58.

october 1, 2014

AM: 4 mile run, 39:46

PM: Invictus Competition

A.
Three sets of:
Jerk Balance x 3 reps (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

24:23; did the pushups with toes on a box, ring dips 4 no band, finished the set of 21 with 1 red band, then did the rest with 2 red. Those were my weakest by far.  Overall happy with the strict, that will be a good way to strengthen myself. Need to add tricep work.