Tuesday 9/10/13

AM
AD 30 min Z1 every 5 min complete 2 dead hang to inverted + 1 MU

PM
A. Clean and jerk build to a tough double in 12 min
220

B. push press @ 12x1; 8, 6, 6, 4; rest 3 min
135, 150, 155, 170

C. build to a tough 5rep single arm DB push press both arms in 10 min
55 left, 65 right

D. DB bent torso row @20x1; 6-7/arm; rest45 sec btw arms x3
70, 85, 85, all for 7 (85# is heaviest dumbell we have)

+

4 min AMRAP wall walks
18, shoulders fried

 rest 3min

4 min AMRAP MU
23

Monday 9/9/13

A. emom - Back Squat @20x1 x2 - 185# - 8 min

B. Back Squat @ 50x1; 3, 2, 1, 3, 2, 1; rest3-4 min
240x3, 250x2, 255x1, 245x3, 255x2, 260x1

C1 wtd chin up mxd grip; 3, 2, 1; rest 2 min
87x3, 90x2, 100x1

C2. 25 wall ball UB; rest 2 min
all UB

D. FLR on rings accumulate 3 min

Saturday 9/7/13

"Jackie"
6:40, not happy about this, came out a little too ambitious on the row and made the thrusters suck that much more

Friday 9/6/13

AD 40 min Z1 every 5 min complete 2 deadhang to inverted straight into 1 MU
Done, no real "problems" witht he complex

Thursday 9/5/13

AM
10 Min 80% effort
Row 200m
HS Walk 15 ft
20 DU UB
All HS walk felt good, all dubs UB

Rest 4 Min

emom - 10 min
odd - MU x3
even 10 Burpee Box Jumps - 24"
MU felt easy, burpee box jumps made HR sky rocket

rest 4 min

5, 4, 3, 2, 1 for time:
front squat 225
rope climb
7:02, this fucked me up. took me about 2 or 3 attempts to clean the bar in 4 round, then power cleand + front squatted the rest

PM
A. PCCluster 2.2.2 rest 15 sec btw cluster; rest 3 min x 5 increase weight per set

B. build to a tough triple BS in 10min
265

C. For Time:
30 TGU 1.5 pd
6:00

9/3/13

AM

AD 5 Min Z1

+

AD 30 sec tough same rpm each set

AD 30 sec easy

X15

+

AD 10min Z1

PM

A. Clean & Jerk from high blocks 1 rep every 30sec (185) x 8min

Tough but done 

 

For time:

30 KBS 2pd

12 Box jumps 36"

20 KBS 

12 Box jumps

10 KBS

12 box jumps

7:57

Saturday 8/31

A.For Time:

Row 2k

7:08. 

-rest 20 min

B.For Time:

30 Muscle Ups

4:23, tried going in sets of 5,lost that around rep 18. Missed a few

Friday 8/30

A. build to a tough 5 TnG PC in 12mins 

220, last 2 were ugly, but very happy about this

B. strict press; 8, 8, 6, 6; rest 3mins 

115x8

120x8

130x6

130x6

C. emom - PS TnG x 5 - 6mins 115# perfect form 

Done

+ 

10mins 90% effort 

Row 150m 

15 wall balls 20# 10' target 

10 PS 75# 

Done, (4rounds + 51m)

Thursday 8/29

AM:

10, 8, 6, 4, 2 for time 

Back squat 205# 

Bench press 185# 

CTB chin ups pronated 

+ 

10mins easy pace Z1 AD 

10:32

Squats and C2B unbroken, bench slowed me down quite a bit

PM

"Helen"

8:19

This is right around my PR time, runs sucked big time 

Tuesday 8/27

A. clean and jerk 3, 3, 2, 2, 1, 1; rest 2-3mins 

185x3

195x3

205x2

210x1 (failed 2nd)

230x1

240 (fail)

B. press @12X1; 6, 6, 4, 2; rest 3mins

115x6

120x6

130x4

140x2

C. DB bent torso row @20X1; 8-12/arm; rest 45sec btw arms x 4 

65x10

65x10

70x8

70x8

+

5 rounds for time 

5 MU 

3 wall walks

6:50

I don't clean for doubles and triples often, very challenging

Monday 8/26/13

A. emom - HSC TnG 115# - 2-3 6 min

Done, kept it fast

B. back squat @50x1; 4,4,3,3,2 - rest 3-4 min

4@200

4@205

3@220

3@230

2@245

C1. wtd chin-up mixed grip; 2-3; rest 2 min

58,62,70,75,75 (all for 3 reps)

C2. 20 wall balls Unbroken ;rest 2 min x5

Done, no problems 

Saturday 8/24/13

A. Build to a heavy snatch 

185, barley missed 195 3x

For time:

Run 400m

AD 100 Cal

Row 1k meters

11:15

Run was about 1:30, air dyne made my quads feel like rocks (as usual) was able to pick up the pace towards the end of the row

Friday 8/23/14

A) Build to a tough 5 TnG power clean in 12 min

205, felt heavy and a little off today

B) CGBP; 3, 3, 2, 2 rest 3 min

205,215,225,230

C) EMOM - PSx5 - 5 min

115,125,135,140,145

5 RFT of:

5 DL 225

10 Wall Ball

5 Burpees

2:48

Felt a little worn from yesterday's cleans.

Thursday 8/22/13

AM

For Time:

20 C&J @ 185

3:50

PM

10 Min Max AD For Calories

267 Cal

A good day today, Got the first 10 C&J done in about 60 sec then hit a big wall.

AD Was tough, major quad fatigue

Tuesday 8/20/13

AM

A. build to a tough 5 TnG PC in 12 mins

215

B. Build to a tough triple close grip bench press in 12 min

210

C. DB bent torso row @20X1; 5-8; rest 45 sec btw arms x3

Used 65# for all sets. 7 reps for all sets

PM 

For Time:

10 Burpee MU

5 wall walks

5 sets 50 UB DU

5 wall walks

10 Burpee MU

17:50

Had an iffy nights sleep last night. Non the less, was exciting for a double. PC went well and may have had a few more pounds in the tank. Bench Press was PRETTY close to a 3RM. Was feeling a little "tender" from the ring dips yesterday also.

PM session was rough. The 50 UB Dubs were not my freind. Multiple times I was in the 40's and missed. Calves are fried.

Monday 8/19/13

A. EMOM- HSC TnG x 3  135#

done

B. Back Squat @ 50x1; 6, 4, 2, 2, 2; rest 4 min

185x4

200x4

220x2

230x2

240x2

5 Sets

1 MU + 8-10 Ring Dips

10 KBS 2pd

10 Box Jumps step down 24"

Rest 90 sec

Done, everything UB and right around a minute per set 

Good day today, got a good 8 hours of sleep, was in the gym warming up by 9am. Back Squats went Better then expected, I've never gone so slow on the eccentric and was expecting problems.

Was able to string together 10 dips each set with ease. Everything felt fast

Saturday 8/17/13

5 RFT of:

5 Power Snatch 155

7 HSPU

6 Pistols/leg 

10:45

Snatches were all singles, could have possibly pushed for some doubles but didn't want to risk misses. All HSPU were kipped and UB. pistols felt good

Thursday 8/14/13

20 Min AMRAP

20 Thrusters (135)

20 Pull-ups

20 Burpees

3 Rounds

Got the first round done in about 4 min, after that I was breaking thrusters into sets of 3 and 4 reps. The weight just wrecked me (not surprised).

Tuesday 8/13/13

A. For Time: 50 HSPU

1:42

B. For Time 2K Row

7:11.8

Avg 500/1:48

Monday 8/12/13

AM 

A. Squat Snatch - build to a max

Felt a little off, just recently changed my starting position up so still going through a little learning curve. Got 195

(rest 3-5mins) 

B. 77% of part A (150) 20 reps for time squat snatch 

9:00

PM

A. build to a 1rm Close grip bench press (hands 16" apart) 

245

rest 3-5mins 

B. take 85% of A (205) complete one amrap set of Close grip bench press

4 Reps @ 205

1 amrap set unbroken wall balls 20# 10' target 

53 

Saturday 8/10/13

A. build to a tough single clean and jerk

235, couldn't clean 245 (best all time is 240) malfunction with camera

B. build to 8rm DB RFESS/leg @30X1

45# Left Leg

55# Right Leg

C. 30 TGU 1.5pd alt hands per reps perfect form

Done, major difference in difficulty from right to left, left was much more difficult

Friday 8/9/13

A. build to 8rm seated DB external rot @30X1

20#, Right side much easier then left.

+

"Jackie" 

6:18

Unbroken Thrusters, Broke on pull-up 21 

5:30am-wake up (coached all morning)

7am - Greek yogurt + Snacking on almonds most of the morning

12pm - 4 Eggs + 5 Bacon + whole milk 

4pm - training

5pm - post workout shake

8pm - chicken tender sandwich

Thursday 8/8/13

A. build to a max strict shoulder press

155, failed at 160

B. build to max wtd pronated chin up 

100#, did not fail

+ 

For time all out effort

Row 250m 

15 kbs 2pd 

25 burpee 

15 kbs 2pd 

Row 250m

4:19, may have taken the Burpees a little slower then I should have

Tuesday 8/6/13

205,225,230(f),230. Was not happy with how I was receiving the bar on these, Was relying more on jumping feet out instead of bending the knees to get under.

-Rest 2 min

B) 8 Min AMRAP of:

Power Clean @ 90% 

Done @ 205, 26 Reps. Started with an unrealistic pace out of the gate (1 every 10 sec.) 

+

10 Min Z1 & Mobility

Not a great nights sleep last night, was sitting up working until about 12:30am, then was up around 7am and in the gym at 8am

7am- wake up & almonds

8am- workout

9:30am- Banana + protein shake

12pm- waffle + 3 strips bacon + whole milk

4pm- protein bar

9pm- steak burrito

Monday 8/5/13

A. build to a 1rm back squat

300# attempted 315# 1x and failed

rest 5-10mins stay warm 

B. take 85% of A. complete one amrap set all out

5 Reps @ 255

+

Row 500m all out 

rest in rower 90sec 

Row 500m all out 

1:30 for first 500, didn't feel the discomfort on this until about 15 seconds into the rest

1:38 For second 500.. Miserable

3:08 Total, this left me rolling around in discomfort for about 15 Minutes. Forearms and Quads felt like cement

Got a good night's sleep last night. Was in bed by 11pm

8AM - wake up, hanfdul of almonds

9AM - Workout

10 AM - Bannana & Protein shake

12 PM- 4 Eggs + 3 Peices of Bacon

3 PM - Chicken Ceaser Salad

9 PM - Burrito