october 12, 2015

A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.

B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150

C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work

+

24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b

september 2, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec
2-4 skin the cat (strict as possible)
35-50 sec arch hold
16-24 sec/leg - hold bottom of pistol
5/leg kb romanian deadlift

+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)- False Grip! Make sure you are doing it right!

A1. Wtd. pull up; 1 rep tough- control negative x5; rest 45-60 sec 5#/7.5 for the rest of the sets- no failures
A2. Wtd. negative pull up- negative only; 2 rep tough x5; rest 45-60 sec 7.5# for all
A3. ARMAP kipping pull ups x5; rest 2-3 min 6/6/10/9/13 (grip was an issue here--playing around with how to regrip)

B. hang power clean- build to a tough double in 12 min 145# (failed second rep of 155#)

+

25 sec Prowler- heavier than last week 110#
5 squat jumps
rest 2:30-3:00 min
x4-5

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.

june 17, 2015

A. BS @ 20X1; 5 reps x 3 sets- stay below 70%, work speed out of bottom; rest 2-3 min 95/115/135

B. Wtd strict pull up- build to a 3 RM 5# shockingly

C. 2 amrap sets of 80% of B; rest as needed even more shockingly, 4/3 at 4# 

D. lying prone row on incline bench- semi-supinated grip @31X2; 4-6 reps x 3 sets; rest 90 sec 20# x 6/6/6

+

FT @ HARD effort:
9-6-3
Row cals
burpee over rower
2:28

Rest 5 min

3 sets @ hard effort:
2 wall walks
25 DU all UB
6 DB man maker- moderate 20#
10 cal row
rest walk 3 min
2:44/2:38/2:26
I had 10 min rest between sets 2 and 3 because someone walked in looking for info. 

june 10, 2015

A. BS @30X1;
- 65% of 1RM- 2 sets of 4; Rest 3 min 146.25 (145) 4/4
- 75% of 1RM- 2 sets of 4; Rest 2 min 168.75 (168) 4/4
- 85% of 1RM- 1 set of 4; 1 set of 3; Rest As Needed 191.25 (190) 4/3

B. 10 min EMOM-
even: wtd pull up- pronated grip x2 - 15# 2 / 1, Fail / Fail, went down to 10# got 1 / 1, an inch short of chin over / 2
odd: seated band face pulls @3022 x6-8 reps 6 / 6 / 8 / 8 / 8 with 15# (red) crossover band

+

3 sets @ hard effort
15 cal AD
14 lateral box jump on and overs 20"
9 thrusters 65#
rest walk 3:30
2:31 / 2:26 / 2:21

may 27, 2015

A. Strict press 1RM 92, 2 pound pr

B. Wtd pull up 1RM pronated grip 20.5, 2.5 pound pr

C. Wtd dip 1RM 15, 15 pound pr (I've never done weighted strict dips before)

D. Sorenson test - max effort 3:02

+

FT:
30 strict pull ups
-pronated grip
-must control the eccentric lowering
-record bodyweight

14:33
bodyweight 155 lbs in morning, 158 lbs with clothes/shoes on at beginning of workout.

november 19, 2014 (whole30)

Today was just a mess. In early to do endurance, coached, put together interview questions + ran errands I had no other time for, coached, interviewed, fit in one lonely part of my work, had an appt with Brian, ate while standing up, then left for class. Got back late, like always. I hate days like these. Alas, I will finish out today's work tomorrow. And of course, cross my fingers that I'll be able to haul 250 off the ground. Also, yes, I am complaining. Eh.


A. Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J 132 (130). These were ugly, but never failed. That, for today, is a victory. And, this is all I got done. Hopefully doing the rest tomorrow. (Such a cop out. I will do the deadlifts tomorrow.)

B. Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55% 140
*Set 2 – 6 reps @ 65% 165
*Set 3 – 4 reps @ 75% 190
*Set 4 – 2 reps @ 85% 215
*Set 5 – 2 reps @ 92% 235
*Set 6 – 2 reps @ 98% 250

C. Every 2 minutes, for 6 minutes (3 sets): Deadlift x 3 reps @ 70% 180

D. Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups (use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

september 22, 2014

She

A. Front Squat @20X1; 5,3,1,1,1; rest 2-3 min (increase loads from previous week, last single heavy) 155, 165, 175, 190, 200* pr 
B. Snatch; 3,2,2,1; rest 2-3 min (3@75%, 2s@80%, 1s@85%) – Not tng 86, 92, 98
C1. WCU @20X1; 5,4,3,2,1; rest 30 sec 5s: 18, 18, 18, 10, 10; All the rest of the sets were 10#
C2. Amrap HR push up in 45 sec; rest 2 min Kipped first two sets: 30, 33; No kipping: 27, 26, 27
+
3 sets for time @80,85,90%:
Row 400m
12 front rack lunges (tough) 105#
20 CTB chin ups palms facing forward, singles
rest walk 3 min
11:21 ripped after first round, decided to call it quits for the day. Rip was extremely painful and my shoulders were already fried.