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 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. 

june 24, 2015

A. BS @32x1; 2 reps every 45 sec for 5 sets- heavy 165, no misses

B1. wtd strict pull up amrap @ 2.5# x4 sets; rest 60 sec. 3/3/3/3
B2. strict T2B amrap- smooth and consistent x4 sets; rest 2-3 min can't do these all the way, so aimed for above 90 degrees with straight legs 6/6/6/6

C. lying prone DB flyes on incline bench @30x2; 8-10 reps x3 sets; rest 60 sec completely didn't see this

+
AD sprint 20 sec @ HARD effort
rest 2-3 min
x3-4 4

Rest 3 min

3 sets @ HARD effort
10 OHS- 95#
30 DU
10 ring rows
20 cal AD
Rest walk 3 min
*Go HARDER pace up front.
this was terrible. absolutely annihilated me.
2:48 unbroken OHS and DU
3:50 unbroken OHS, DU broke once
4:00 unbroken OHS, lots of trouble with DU

Shoulders are bothering me quite a bit. Seeing Brian today.

october 27, 2014

A.Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 75
*Sets 3-4 – 80-85% 95
*Sets 5-6 – 85-90% 100
*Sets 7-8 – 90-95% 105
*Sets 9-10 – 95-105% Failed at 120, Failed at 115 x 2, terminated


B.Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep 
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

>Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% 90#, new PR


C. For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Used this time to do strict MU top to bottom and bottom to top drills.
Note reps achieved for each set.(Compare results to September 15, 2014.)
>
D.Three sets of:Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week) I moved down in weight because I was cheating form with the heavier weight. 20#
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110 8 reps each time, used a bar to block my back. Struggled with the 3 second lower.
Rest as needed

october 13, 2014

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch. (80% - 93, 1 miss on a hang snatch somewhere in the middle)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(88% - 75#, struggled but finished all reps)
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
(Ring dips with 1 red band, lunges as rx. Finished the round of 6's + 8 dips, 4 lunges.)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
(struggled with these, went down maybe 45 degrees)
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
(20#, could have done more)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
(couldn't do full rep, straight legs above 90 degrees)
Rest as needed

RUN
5 miles - 52:58, holy shit this was hard. 10:36 total pace.