Weds Apr 18
7:30am-- 30 min gymnastics session with amanda, all handstand work
11:30am-- 30 minutes muscle-up work. hit 25 reps, no false grip and no swinging to start. 10x singles then 2-3-3-1-2-2-2. no misses.
5:30 pm-- Lactic Endurance Sets 97% effort
1. 15-10-5 reps: squat clean 95# and ring dips TIME: 2:37 (for comparison: 2:49 in 12/2011)
(rest 15 min)
2. 500m row - 25 thruster 45# - 15 pull-ups TIME: 3:13 (row time 1:49)
(rest 15 min)
3. 21-15-9 reps: OHS 65# and burpees TIME: 3:52 (3:20 as pt 3/3 after 2 hrs rest in 12/2011)
Thurs Apr 19
warm-up: POWELL RAISE 8 reps/arm at 8, 10, 12# (easy)
skill work x 8 min: TGU -- built up to 55# barbell TGU each side
8 sets: HPS x1/HSS x1/Snatch x1/Snatch balance x1/OHS x3 (rest 2 min)
increase weight per set, only last set tough: #65-75-85-95-100X-95-95-105 (working outside, ground slanty
but i better get used to it. set at 100#: lost weight forward in 2nd OHS, backed off rest of sets)
6 sets: Airdyne 35 second sprint (rest 3:25) calories per set: 26?-26-23-22-19-19 (should've been smart and cut this 4 sets in, wasn't. for next week, won't program lactic power day after lactic endurance, bad idea.)
Fri Apr 20 OFF
Thoughts: left shoulder is pretty inflamed. Still excited about the way program is going, like the regionals workouts, but feeling a bit under-rested/over-done and need to take it easy today. Diane tomorrow.
Friday, April 20, 2012
Wednesday, April 18, 2012
3rd week April
Fri Apr 13 off
Sat Apr 14
Part 1. OLY MEET RULES: 3 attempts max snatch, then 3 attempts max clean and jerk.
snatch: 135 - 145X - 145X [warmed up to 125]
c&j: 195X - 195X - 195X [warmed up to 185]
thoughts: budgeted myself 10 mins warm-up time for each lift and didn't use it very well. should've started lighter on the real attempts, made smaller jumps, etc. anyway, not a great session but good to know that on certain days need to check ego, put a score up on the board. also, in retrospect, the week leading up was too heavy.
(rest 2h)
Part 2. 3 rds for time: 6 MU, 30 WB 14#/10', 12 HSPU, 15 PC 95#
TIME: 16:38
(rest 1h)
Part 3. 1K row
TIME: 3:33.7
Sun Apr 15
AM. 5 min work at 85%, 4 min walk rest:
1. 5 hollow-rock ups, 6x 20m run amrap: 5 rds + 3 rep
2. 2 rope climb, 10 wall ball amrap: 4 rds + 1 rep
3. 40 du, 5 hspu: 4 rds + 40 rep
4. 8 pistols alternating legs, 8 kte, 16 sit-ups: 4 rds + 4 rep
PM: 5 sets of 4 hang squat clean / 8 burpee-box jump 24" / 12 butterfly pull-up / rest 5 min
1. 1:06 95#
2. 1:06 115#
3. 1:08 125#
4. 1:10 130#
5. 1:03 135#
Mon Apr 16
AM:
5 min z1 run
3 min 85% aerobic 3 min 50% x 4
20 min gymnastics skill: handstand walks, L-sit
PM:
snatch tech work (light)
TESTER: "amanda" 9-7-5 muscle up (high rings) and 95# snatch
TIME: 7:31
pleased with this, considering where I was last year.
Tues Apr 17 OFF
Sat Apr 14
Part 1. OLY MEET RULES: 3 attempts max snatch, then 3 attempts max clean and jerk.
snatch: 135 - 145X - 145X [warmed up to 125]
c&j: 195X - 195X - 195X [warmed up to 185]
thoughts: budgeted myself 10 mins warm-up time for each lift and didn't use it very well. should've started lighter on the real attempts, made smaller jumps, etc. anyway, not a great session but good to know that on certain days need to check ego, put a score up on the board. also, in retrospect, the week leading up was too heavy.
(rest 2h)
Part 2. 3 rds for time: 6 MU, 30 WB 14#/10', 12 HSPU, 15 PC 95#
TIME: 16:38
(rest 1h)
Part 3. 1K row
TIME: 3:33.7
Sun Apr 15
AM. 5 min work at 85%, 4 min walk rest:
1. 5 hollow-rock ups, 6x 20m run amrap: 5 rds + 3 rep
2. 2 rope climb, 10 wall ball amrap: 4 rds + 1 rep
3. 40 du, 5 hspu: 4 rds + 40 rep
4. 8 pistols alternating legs, 8 kte, 16 sit-ups: 4 rds + 4 rep
PM: 5 sets of 4 hang squat clean / 8 burpee-box jump 24" / 12 butterfly pull-up / rest 5 min
1. 1:06 95#
2. 1:06 115#
3. 1:08 125#
4. 1:10 130#
5. 1:03 135#
Mon Apr 16
AM:
5 min z1 run
3 min 85% aerobic 3 min 50% x 4
20 min gymnastics skill: handstand walks, L-sit
PM:
snatch tech work (light)
TESTER: "amanda" 9-7-5 muscle up (high rings) and 95# snatch
TIME: 7:31
pleased with this, considering where I was last year.
Tues Apr 17 OFF
Thursday, April 12, 2012
Maine, home
Sun Apr 8
AM. subbed running intervals for gymnastics map session:
4 x 3 min 50%, 4 min 80% (uphill)
10 min z1 cooldown
PM: (subbed due to hotel gym)
8 sets, 5 min rest between:
10 kb cleans (5L 5R) 35#
20 kbs
30 double unders
Set times: 1:25(treated as warmup) - 1:17 - 1:15 - 1:21 - 1:15 - 1:17 - 1:13 - 1:11(kbs too short last set)
Mon Apr 9
AM: skipped running/gymnastic skill session.
PM:
a. squat clean thruster tech work (light) x 10 min, worked on hitting pockets
b. DIANE (21-15-9 dl @155# & hspu) 5:30
c. 1 min handstand holds x 3
Tues Apr 10 OFF (traveled home)
Weds Apr 11
am: gymnastics skill session: muscle ups in triples, doubles. butterfly work, hit 21ub (personal best).
pm:
A. press: 8 minutes to 1RM 115#
B1. weighted pull-up 2-3 reps 20x1 rest 1 min x 4: 25(3) - 35(3) - 44(2) - 44(2)
B2. weighted dip 3-4 reps 20x1 rest 3 min x 4: 35(4) - 40(4) - 44(2) - 40(3)
then 500m row at 97%, rest 10 minutes, repeat
1. 1:38.1 (PR is 1:37.8)
2. 1:41.0
Thurs Apr 12
A. OHS: 31x1 4-3-2-1-1-1 reps, rest 3 min 135(4) - 155(3) - 175(2) - 185 - 195 - 200X(failed jerk, no ohs attempt)
B. snatch bal, build quickly to a tough single (8 mins) hit 165, missed 175, hit 175 but slow
C. 3 stone clean 90#, 30 double unders, rest 2 min x 6
set times (seconds): 28-28-27-28-26-26 broke du once in 4th set. du in oly shoes for practice.
AM. subbed running intervals for gymnastics map session:
4 x 3 min 50%, 4 min 80% (uphill)
10 min z1 cooldown
PM: (subbed due to hotel gym)
8 sets, 5 min rest between:
10 kb cleans (5L 5R) 35#
20 kbs
30 double unders
Set times: 1:25(treated as warmup) - 1:17 - 1:15 - 1:21 - 1:15 - 1:17 - 1:13 - 1:11(kbs too short last set)
Mon Apr 9
AM: skipped running/gymnastic skill session.
PM:
a. squat clean thruster tech work (light) x 10 min, worked on hitting pockets
b. DIANE (21-15-9 dl @155# & hspu) 5:30
c. 1 min handstand holds x 3
Tues Apr 10 OFF (traveled home)
Weds Apr 11
am: gymnastics skill session: muscle ups in triples, doubles. butterfly work, hit 21ub (personal best).
pm:
A. press: 8 minutes to 1RM 115#
B1. weighted pull-up 2-3 reps 20x1 rest 1 min x 4: 25(3) - 35(3) - 44(2) - 44(2)
B2. weighted dip 3-4 reps 20x1 rest 3 min x 4: 35(4) - 40(4) - 44(2) - 40(3)
then 500m row at 97%, rest 10 minutes, repeat
1. 1:38.1 (PR is 1:37.8)
2. 1:41.0
Thurs Apr 12
A. OHS: 31x1 4-3-2-1-1-1 reps, rest 3 min 135(4) - 155(3) - 175(2) - 185 - 195 - 200X(failed jerk, no ohs attempt)
B. snatch bal, build quickly to a tough single (8 mins) hit 165, missed 175, hit 175 but slow
C. 3 stone clean 90#, 30 double unders, rest 2 min x 6
set times (seconds): 28-28-27-28-26-26 broke du once in 4th set. du in oly shoes for practice.
Sunday, April 8, 2012
Maine
Thurs Apr 5
5:30am
TGU work, up to 45# bar. needs work.
-OHS: 12 minutes to build to a tough 2: hit 155, missed 175 and called it done 8-9 minutes in.
-5 sets: 3 tire flips, 100m sprint. Did one set every 3 minutes. Used biggest tire.
-L-sit, build 1 minute
Went to school, Amy picked me up and we drove to Bangor, got in 11:30pm. Long day.
Fri Apr 6 off
Sat Apr 7 (at CF Bangor maine)
Part 1.
Max clean and jerk in 10 mins: (from empty bar) 65-95-135-155-175-190
(missed jerk at 200 twice. should've rested longer for one good attempt)
rest 2 mins
max reps clean and jerk at 90% in 8 minutes: 12 reps at 170. (missed 2 cleans.)
(rest 1 hour)
Part 2.
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
TIME: 22:50
took nearly 10 minutes to get through TGU, this really needs work.
(rested 3 hours)
Part 3. (Done at hotel in Belfast, ME.)
5 rds for time:
5 kb snatch/arm 35#
10 burpees
time: 3:53
5:30am
TGU work, up to 45# bar. needs work.
-OHS: 12 minutes to build to a tough 2: hit 155, missed 175 and called it done 8-9 minutes in.
-5 sets: 3 tire flips, 100m sprint. Did one set every 3 minutes. Used biggest tire.
-L-sit, build 1 minute
Went to school, Amy picked me up and we drove to Bangor, got in 11:30pm. Long day.
Fri Apr 6 off
Sat Apr 7 (at CF Bangor maine)
Part 1.
Max clean and jerk in 10 mins: (from empty bar) 65-95-135-155-175-190
(missed jerk at 200 twice. should've rested longer for one good attempt)
rest 2 mins
max reps clean and jerk at 90% in 8 minutes: 12 reps at 170. (missed 2 cleans.)
(rest 1 hour)
Part 2.
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
TIME: 22:50
took nearly 10 minutes to get through TGU, this really needs work.
(rested 3 hours)
Part 3. (Done at hotel in Belfast, ME.)
5 rds for time:
5 kb snatch/arm 35#
10 burpees
time: 3:53
Wednesday, April 4, 2012
good MU work
Wed Apr 4
am: gymnastics session
5min z1 row
few minutes floor/mobility: rolling Vs, hollow rock rolling into MU tuck position
20 mins muscle up work: hit one nice clean single then . . .
3 MU max rep attempts (rest 2min bw): 5X, 4X, 4X (that is, hit 5-4-4 but finished each set with a miss)
10 min: MU double every 45 seconds x 14 sets = 28 reps total, nice and clean, no misses.
30 HSPU: 2:53, had a couple of misses. fatigue set in fast, after 12 reps or so.
pm:
warmup then trap3, powell raise.
A. press 2-3 reps 21x1 rest 3 min x 4: 95(3) - 100(3) - 105(2) - 105(2)
B1. weighted pull-up 4-6 reps 31x1 rest 1 min x 4: 12(6) - 15(6) - 20(4) - 20(4)
B2. weighted dip 4-5 reps 31x1 rest 2 min x 4: 12(5) - 15(5) - 20(5) - 25(3)
then 3 x max burpees in 1:30, rest 5 min: 32-33-32
am: gymnastics session
5min z1 row
few minutes floor/mobility: rolling Vs, hollow rock rolling into MU tuck position
20 mins muscle up work: hit one nice clean single then . . .
3 MU max rep attempts (rest 2min bw): 5X, 4X, 4X (that is, hit 5-4-4 but finished each set with a miss)
10 min: MU double every 45 seconds x 14 sets = 28 reps total, nice and clean, no misses.
30 HSPU: 2:53, had a couple of misses. fatigue set in fast, after 12 reps or so.
pm:
warmup then trap3, powell raise.
A. press 2-3 reps 21x1 rest 3 min x 4: 95(3) - 100(3) - 105(2) - 105(2)
B1. weighted pull-up 4-6 reps 31x1 rest 1 min x 4: 12(6) - 15(6) - 20(4) - 20(4)
B2. weighted dip 4-5 reps 31x1 rest 2 min x 4: 12(5) - 15(5) - 20(5) - 25(3)
then 3 x max burpees in 1:30, rest 5 min: 32-33-32
Monday, April 2, 2012
Heavy Fran
Mon Apr 2
7:30am:
5 min z1 run -- felt cold
run 30 sec 90% 30 sec recover x 10 -- felt good
gymnastics skill:
handstand walk max distance in 1min, rest 1 min x 3: 10m, 8m, 8m
max UB muscle ups, rest 1 x 5: 2, 3, 3, 1X, 2
accumulate 3 min L-sit: took forever, very tough, more work than rest.
5:30pm:
TESTER: 21-15-9 reps of 95# thruster/ pull-up
TIME: 4:52
breakdown: first 21 thrusters ub, took about 50 sec. 2d round was the hardest, broke thrusters 7-4-4, final 5-4. All pull-ups easy, kipping, unbroken, trying to make that the recovery.
Tues Apr 3 OFF
7:30am:
5 min z1 run -- felt cold
run 30 sec 90% 30 sec recover x 10 -- felt good
gymnastics skill:
handstand walk max distance in 1min, rest 1 min x 3: 10m, 8m, 8m
max UB muscle ups, rest 1 x 5: 2, 3, 3, 1X, 2
accumulate 3 min L-sit: took forever, very tough, more work than rest.
5:30pm:
TESTER: 21-15-9 reps of 95# thruster/ pull-up
TIME: 4:52
breakdown: first 21 thrusters ub, took about 50 sec. 2d round was the hardest, broke thrusters 7-4-4, final 5-4. All pull-ups easy, kipping, unbroken, trying to make that the recovery.
Tues Apr 3 OFF
Sunday, April 1, 2012
Map, Power
Sun Apr 1
10am. 3 min work at 85-90%, 3 min walk rest:
1. 30 DU, 6 HSPU amrap: 3 rds + 30/1 reps
2. Airdyne: 57 cals
3. 10 burpee, 2 MU amrap: 2 rds + 10 reps (MU: dbl, single/miss+single)
4. Airdyne: 54 cals
5. 9 TTB, 6 pistols, 100m run amrap: 2 rds + 9/4 reps
4pm. 1 set every 5 min:
5 HPC mod weight, fast
7 burpee-box jump, 24"
9 butterfly pull-up
HPC weight, set time:
1. 115#, 53 sec
2. 125# 50 sec
3. 125# 50 sec
4. 125# 47 sec
5. 135# 46 sec
6. 145# 53 sec
Burpee-box jumps got faster throughout. Pull-ups good rhythm sets 2-5.
10am. 3 min work at 85-90%, 3 min walk rest:
1. 30 DU, 6 HSPU amrap: 3 rds + 30/1 reps
2. Airdyne: 57 cals
3. 10 burpee, 2 MU amrap: 2 rds + 10 reps (MU: dbl, single/miss+single)
4. Airdyne: 54 cals
5. 9 TTB, 6 pistols, 100m run amrap: 2 rds + 9/4 reps
4pm. 1 set every 5 min:
5 HPC mod weight, fast
7 burpee-box jump, 24"
9 butterfly pull-up
HPC weight, set time:
1. 115#, 53 sec
2. 125# 50 sec
3. 125# 50 sec
4. 125# 47 sec
5. 135# 46 sec
6. 145# 53 sec
Burpee-box jumps got faster throughout. Pull-ups good rhythm sets 2-5.
"Game day"
Sat Mar 31
6am wakeup
6:30 2 eggs in coco. oil, 1/2 a small banana, 8 oz blk coffee, fish oil
8:25 3 aminos
8:55 Part 1:
a. Max Snatch in 10 mins: 145# [lifts: 45-65-85-105-120-130/poor depth-130-135-140-145-150X]
(rest 2 min)
b. 8 min AMRAP snatch 90% part A: 130# x 22 reps. [Misses on attempts at 1st, 11th reps.]
rest 1 hr: protein shake immediately after, 5 aminos at 9:30
11:15 Part 2. White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
TIME: 21:13
Rest 1 hr. protein shake immediately after, 5 aminos at 11:10.
11:40 Part 3. for time 20 reps 125# shoulder to overhead followed by 40 burpees
TIME: 3:28
[Push jerk all reps. Missed 19th rep, then hit one, missed 2 (shoulder fail to lock), dropped bar, cleaned and push jerked last rep. Big time waste. Smarter plan would have been to split jerk as reps got tougher, espec after first miss. In strategizing, knew 125# x 20 reps would be tough but didn't occur to me that I would fail on PJ, didn't think I'd need SJ. Lesson learned.]
PWO shake immediately after. 45 mins later: omelette with chicken, broccoli, mushrooms, side of sweet potatoes, br. sprouts, asparagus.
6am wakeup
6:30 2 eggs in coco. oil, 1/2 a small banana, 8 oz blk coffee, fish oil
8:25 3 aminos
8:55 Part 1:
a. Max Snatch in 10 mins: 145# [lifts: 45-65-85-105-120-130/poor depth-130-135-140-145-150X]
(rest 2 min)
b. 8 min AMRAP snatch 90% part A: 130# x 22 reps. [Misses on attempts at 1st, 11th reps.]
rest 1 hr: protein shake immediately after, 5 aminos at 9:30
11:15 Part 2. White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
TIME: 21:13
Rest 1 hr. protein shake immediately after, 5 aminos at 11:10.
11:40 Part 3. for time 20 reps 125# shoulder to overhead followed by 40 burpees
TIME: 3:28
[Push jerk all reps. Missed 19th rep, then hit one, missed 2 (shoulder fail to lock), dropped bar, cleaned and push jerked last rep. Big time waste. Smarter plan would have been to split jerk as reps got tougher, espec after first miss. In strategizing, knew 125# x 20 reps would be tough but didn't occur to me that I would fail on PJ, didn't think I'd need SJ. Lesson learned.]
PWO shake immediately after. 45 mins later: omelette with chicken, broccoli, mushrooms, side of sweet potatoes, br. sprouts, asparagus.
Bodyfat Baseline
From Wednesday 3-28-2012 (mcd 28)
Chin 10.2
Cheek 12.2
Tricep 10.2
Subscap 8.7
Midax 8.4
Sup-Il 11.8
Umbil 16.5
From Thursday 3-29-2012 (mcd 1)
Hammy UTO
Quad 14+
Calf 6.7
Chin 10.2
Cheek 12.2
Tricep 10.2
Subscap 8.7
Midax 8.4
Sup-Il 11.8
Umbil 16.5
From Thursday 3-29-2012 (mcd 1)
Hammy UTO
Quad 14+
Calf 6.7
New Cycle
Awesome whiteboard session with BK on Monday, spent the afternoon programming the next three weeks. Basic skeleton:
Mon: AM run intervals-->gym skill, PM oly work and heavier/CP tester
Tuesday off
Weds: AM gymnastics skill (with PJ if possible), PM UB push/pull and lactic endurance work
Thurs: PM OHS+snatch tech, odd objects, alactic power
Friday off
Sat: GAME DAY (3x testers, 1 hr between each)
Sun: AM map session with gymnastics, PM lactic power
Goals are improving UB push/pull, improving MU, increasing snatch, and better push on longer testers.
Here are the first 3 days:
Weds Mar 28 BASELINE BF TEST
am. gymnastic skill session
5 min warm-up
5 min butterfly work: 1-10 reps UB on the 30 second mark
5 min CTB butterfly work. no so rhythmic, palms tearing.
HS walk x 5 amrap meter efforts: 2m, 3m, 4.5m, 6m, 3m
Mu progressions, then . . .
3 attempts max MU (no false grip): miss, 1X, miss.
Changed plan: went false grip 1 rep q 20 seconds: 1-1-1-X
Finished with a few clean, spaced out FG reps. Think next time need to save the butterfly work for after the (priority) MU work. Maybe the pull/grip was just tired? Anyway, frustrating.
pm:
A. press 3-4 reps 21x1 rest 3 min x 4: 85(4) - 95(4) - 100(4)* - 101.5(3)* *last reps crooked/ugly
B1. weighted pull-up 6-8 reps 31x1 rest 1 min x 3: 10(8)-12(6)-12(6)
B2. weighted ring dip 5-6 reps 31x1 rest 2:30 x 3:8(6)-10(5)-10(5)
then 3 x row 400m @95%, rest 6 min:
1. 1:19.3 (1:39.2 pace) damper 7
2. 1:22.8 (1:43.5 pace) damper 6
3. 1:21.4 (1:41.8 pace) damper 8
Thurs Mar 29.
A. OHS 3x3 85%: 135#
B. Heaving Snatch Balance build quickly to tough single: 115-135-155-165-170
C. weighted sled drags 60m, rest 1:40 x 10: 90# on flat sled, using yellow belt. Just under 20 sec per effort.
Fri Mar 30 off
Mon: AM run intervals-->gym skill, PM oly work and heavier/CP tester
Tuesday off
Weds: AM gymnastics skill (with PJ if possible), PM UB push/pull and lactic endurance work
Thurs: PM OHS+snatch tech, odd objects, alactic power
Friday off
Sat: GAME DAY (3x testers, 1 hr between each)
Sun: AM map session with gymnastics, PM lactic power
Goals are improving UB push/pull, improving MU, increasing snatch, and better push on longer testers.
Here are the first 3 days:
Weds Mar 28 BASELINE BF TEST
am. gymnastic skill session
5 min warm-up
5 min butterfly work: 1-10 reps UB on the 30 second mark
5 min CTB butterfly work. no so rhythmic, palms tearing.
HS walk x 5 amrap meter efforts: 2m, 3m, 4.5m, 6m, 3m
Mu progressions, then . . .
3 attempts max MU (no false grip): miss, 1X, miss.
Changed plan: went false grip 1 rep q 20 seconds: 1-1-1-X
Finished with a few clean, spaced out FG reps. Think next time need to save the butterfly work for after the (priority) MU work. Maybe the pull/grip was just tired? Anyway, frustrating.
pm:
A. press 3-4 reps 21x1 rest 3 min x 4: 85(4) - 95(4) - 100(4)* - 101.5(3)* *last reps crooked/ugly
B1. weighted pull-up 6-8 reps 31x1 rest 1 min x 3: 10(8)-12(6)-12(6)
B2. weighted ring dip 5-6 reps 31x1 rest 2:30 x 3:8(6)-10(5)-10(5)
then 3 x row 400m @95%, rest 6 min:
1. 1:19.3 (1:39.2 pace) damper 7
2. 1:22.8 (1:43.5 pace) damper 6
3. 1:21.4 (1:41.8 pace) damper 8
Thurs Mar 29.
A. OHS 3x3 85%: 135#
B. Heaving Snatch Balance build quickly to tough single: 115-135-155-165-170
C. weighted sled drags 60m, rest 1:40 x 10: 90# on flat sled, using yellow belt. Just under 20 sec per effort.
Fri Mar 30 off
OPT program, extra rest
3-25-2012
am:
A. quick build tough HPC: 135-165-185-200-210XX
B. bench 3x3 80% rest 2m: 135-145-150 (should've done all sets 145)
C. GHD 15 x 4 rest 1m
pm:
3 rounds for time
400m run
10 hspu
30 kbs 53#
TIME: 11:08
beforehand calculated "ideal" time for me and it was more like 9 minutes. where is the slowdown? HSPU ub but slow. Runs especially slow when my back feels tired.
3-26-2012 off
3-27-2012 off
am:
A. quick build tough HPC: 135-165-185-200-210XX
B. bench 3x3 80% rest 2m: 135-145-150 (should've done all sets 145)
C. GHD 15 x 4 rest 1m
pm:
3 rounds for time
400m run
10 hspu
30 kbs 53#
TIME: 11:08
beforehand calculated "ideal" time for me and it was more like 9 minutes. where is the slowdown? HSPU ub but slow. Runs especially slow when my back feels tired.
3-26-2012 off
3-27-2012 off
Open 5
3-24-2012
Open Tester 5
7 min amrap: 65# thruster and CTB, 3-6-9-12-15-18-21-etc reps
SCORE: 141
slight improvement over last year.
Open Tester 5
7 min amrap: 65# thruster and CTB, 3-6-9-12-15-18-21-etc reps
SCORE: 141
slight improvement over last year.
Gym skill, speedwork
3-21-2012
a. HS walk work: max meters in 1 min rest 1 min x 3. 14m-14+-12m
b. MU on the min x 8: 3,3,2x,2x,2,2x,2,2x,2,2x
frustrating.
c. L-sit work x 5m. THIS WAS LAZY. need to program this weekly at least.
3-22-2012
5 min running warm-up
freeze box jump 3 sets x 5: 30, 31, 32"
burpees 10 fast rest 1 min x 5: 18 sec/set across the board
DU 3 attempts max UB: 16-88-38. POOR FOCUS.
mobility x 20 min.
3-23-2012 off
a. HS walk work: max meters in 1 min rest 1 min x 3. 14m-14+-12m
b. MU on the min x 8: 3,3,2x,2x,2,2x,2,2x,2,2x
frustrating.
c. L-sit work x 5m. THIS WAS LAZY. need to program this weekly at least.
3-22-2012
5 min running warm-up
freeze box jump 3 sets x 5: 30, 31, 32"
burpees 10 fast rest 1 min x 5: 18 sec/set across the board
DU 3 attempts max UB: 16-88-38. POOR FOCUS.
mobility x 20 min.
3-23-2012 off
2/2
3-20-2012
pt 2
800m run
21 burpee-pullup
400m run
21 burpee pullup
800m run
TIME:13:55
draggy. not a great workout. kicking around beforehand, couldn't quite turn on so i figured i'd just start, and the first 800m took nearly 3:30. anyway, need to think more about how i'm eating-resting-recovering because this was a slog.
pt 2
800m run
21 burpee-pullup
400m run
21 burpee pullup
800m run
TIME:13:55
draggy. not a great workout. kicking around beforehand, couldn't quite turn on so i figured i'd just start, and the first 800m took nearly 3:30. anyway, need to think more about how i'm eating-resting-recovering because this was a slog.
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