July 9
AM
3 rds:
25 Toes through rings
20 DL @ 155lb
15 box jumps @ 24''
Time: 8:39. Thought it would be quicker -- surprisingly, deadlifts were probably the toughest part. First round 25 TTR unbroken, then broken into 4-5 sets for the next rounds. Grip got slippery, right shoulder started to hurt (pulling feeling) but didn't bother me afterward. Deadlifts were broken 10+10, 10+5+5, 10+4+6. Breathing got a little out of control (ie, audible) by the last round box jumps.
PM
30 min zone 1 run-work on tech and belly breathing
This was a great run. I came in feeling refreshed, very sweaty.
July 10
Build to a max double in the press; rest as needed
105 x 2. Failed second rep at 110. Thinking about it now, should have gone for the one lb. weights instead of 2.5 a side. 105 was my old 3 rep max before injuring my shoulder in Sept. 110 was my old 1RM.
+
for time:
25 Burpees
30 calorie row
25 burpees
Time: 3:48. Got on rower around 54 seconds in. 30 cals took longer than I thought. Quads worthless after the row. First 15 burpees not fast, BK said pick up the pace at 15 reps, then again at 20 reps, and I was able to. Pleased with effort.
July 11 OFF
July 12
AM-30 min tech swim
Went to the sound at high tide, swam freestyle breathing alternating sides which is getting to feel more natural.
PM
A.Squat clean; x 1,1,1,1,1; rest 3 min
175-185-190-195(F)-195
First couple I was still jumping forward. 190 felt better. First attempt at 195 I got into the hole ok but couldn't stand it up, I think because rack position is poor and weight out over my toes. Second attempt was tough to stand it up but I got it.
For time:
40 ring dips
20 strict chins
Time: 4:48? Hard to figure out how much rest I need for ring dips but I think I paced it okay. Tried a few grips for chin-ups, mixed was best.
Tuesday, July 12, 2011
Cali and back
July 1: off, flew to SFO.
July 2: AM
Did this workout at TJs gym in Cali. Grip killed me, I realized how much I use arm pull for rope climbing.
15 min amrap:
1 rope climb
7 HR push-ups
9 K2E
Rounds: 7 + 1 rope climb + 4 push-ups
PM
30 min zone 1 run-work on tech and belly breathing
Really nice run along some horse trails through sea dunes.
July 3
Build to a tough 3 in the DL in 6 sets
185-235-275-305*-275-295
I was in a "normal" gym for this workout and really struggled without chalk, plus the bar was kind of fat. On my set at 305 I struggled to get to hip extension without dropping bar (losing grip), and it took me a long time to reset between reps so I wouldn't really count it. Other sets were clean, if rushed due to grip. Best ever 3-rep is 315# so this seemed pretty crappy.
3 rds for time:
20 unboken DB THRUSTERS-20 lb/hand
30 DU
Time: 3:32
Decided to do this in my lifting shoes for the experience of DUs in lifting shoes; probably a bad idea. Unbroken thrusters with 20 a hand were manageable.
July 4 OFF
July 5
AM-30 min tech swim
Laps in a pool. Freestyle mostly, 5 strokes/breath every other lap.
PM
A.Squat clean; x 2,2,2,2,2,2,2; rest 3 min
163(2)-173(1,F)-168(2)-173(1,F)-173(F)- 163(2)- 168(1,F) - 168(2)
As the numbers suggest, I just fell apart here. I felt embarrassed, frustrated, unfocused, even a little panicked at one point due to missed reps. One of the guys in the gym (this was back at TJs) said I was swinging the bar way forward, and he was right -- feet moved 6" forward on every lift.
5 sets of:
3 unbroken strict chins
5 unbroken ring dips
7 unbroken T2B
This took 8:05 because I got stuck on the last couple sets of TTB. Other stuff unbroken no problem. I interpreted unbroken TTB to mean unbroken rhythm, ie not just hanging onto the bar in between reps. So I got 4 then 7 on my 4th set, and 4, 6, 4, 7 on the last set.
Flew back home overnight.
July 6
PM
6 min amrap @ 85%
10 walking lunges
5 burpees
RDS: 10 sets + 10 lunges
+
6 min amrap @ 85%
15 BW squats
10 sit-ups
RDS: 10 sets + 6 squats
6 min amrap @ 85%
10 GHD ext.
10 alternate step ups 24''
RDS: 6 sets + 9 back ext
step-ups were slow. back extensions were the piece in this where I felt the most fatigue.
July 7
AM-30 min swim tech
swam in the sound, just freestyle tech and trying to breathe alternating sides without getting too much water in my mouth.
PM
A.Snatch Balance; x 3; x 3 @ 80%; rest 2 min
85-95-105
B. Snatch; x 1.1; x 5; rest 3 min
115 - 125 - 115 - 125 (1.F) - 115
Another struggle. I feel like there is something missing from my pull; it's lackluster and I feel like I never put much speed on the bar. My second set (1.1 at 125#) was messy which is why I dropped down to 115, then when I went back up I missed my second lift.
+
Helen
Time: 8:27
(400m was out one door, in the other)
Felt okay about this, the runs could've been faster but the KBS and pull-ups were ub and pretty quick, didn't waste too much time there.
July 8 OFF
July 2: AM
Did this workout at TJs gym in Cali. Grip killed me, I realized how much I use arm pull for rope climbing.
15 min amrap:
1 rope climb
7 HR push-ups
9 K2E
Rounds: 7 + 1 rope climb + 4 push-ups
PM
30 min zone 1 run-work on tech and belly breathing
Really nice run along some horse trails through sea dunes.
July 3
Build to a tough 3 in the DL in 6 sets
185-235-275-305*-275-295
I was in a "normal" gym for this workout and really struggled without chalk, plus the bar was kind of fat. On my set at 305 I struggled to get to hip extension without dropping bar (losing grip), and it took me a long time to reset between reps so I wouldn't really count it. Other sets were clean, if rushed due to grip. Best ever 3-rep is 315# so this seemed pretty crappy.
3 rds for time:
20 unboken DB THRUSTERS-20 lb/hand
30 DU
Time: 3:32
Decided to do this in my lifting shoes for the experience of DUs in lifting shoes; probably a bad idea. Unbroken thrusters with 20 a hand were manageable.
July 4 OFF
July 5
AM-30 min tech swim
Laps in a pool. Freestyle mostly, 5 strokes/breath every other lap.
PM
A.Squat clean; x 2,2,2,2,2,2,2; rest 3 min
163(2)-173(1,F)-168(2)-173(1,F)-173(F)- 163(2)- 168(1,F) - 168(2)
As the numbers suggest, I just fell apart here. I felt embarrassed, frustrated, unfocused, even a little panicked at one point due to missed reps. One of the guys in the gym (this was back at TJs) said I was swinging the bar way forward, and he was right -- feet moved 6" forward on every lift.
5 sets of:
3 unbroken strict chins
5 unbroken ring dips
7 unbroken T2B
This took 8:05 because I got stuck on the last couple sets of TTB. Other stuff unbroken no problem. I interpreted unbroken TTB to mean unbroken rhythm, ie not just hanging onto the bar in between reps. So I got 4 then 7 on my 4th set, and 4, 6, 4, 7 on the last set.
Flew back home overnight.
July 6
PM
6 min amrap @ 85%
10 walking lunges
5 burpees
RDS: 10 sets + 10 lunges
+
6 min amrap @ 85%
15 BW squats
10 sit-ups
RDS: 10 sets + 6 squats
6 min amrap @ 85%
10 GHD ext.
10 alternate step ups 24''
RDS: 6 sets + 9 back ext
step-ups were slow. back extensions were the piece in this where I felt the most fatigue.
July 7
AM-30 min swim tech
swam in the sound, just freestyle tech and trying to breathe alternating sides without getting too much water in my mouth.
PM
A.Snatch Balance; x 3; x 3 @ 80%; rest 2 min
85-95-105
B. Snatch; x 1.1; x 5; rest 3 min
115 - 125 - 115 - 125 (1.F) - 115
Another struggle. I feel like there is something missing from my pull; it's lackluster and I feel like I never put much speed on the bar. My second set (1.1 at 125#) was messy which is why I dropped down to 115, then when I went back up I missed my second lift.
+
Helen
Time: 8:27
(400m was out one door, in the other)
Felt okay about this, the runs could've been faster but the KBS and pull-ups were ub and pretty quick, didn't waste too much time there.
July 8 OFF
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