midweek

Week flew by. Feel good in the routine I have going: work - workout - everything else feel like they're a little better in place. Results from the week:

Tuesday 10-23-2012 OFF

Wednesday 10-24-2012
4 x 5 min amrap @85-90% aerobic / rest 3 min:

Row 200m
10 jump over the box 24"

3 rds + 140ish m 

Row 200m
20 walking lunges

3 rds + 60ish m 

50 double unders -all sets broke 1-2x

10 burpees
10 kbs 1.5 pood

2 rds + 50du,10burpees 

Row 200m
10 jump over the box 24"

3 rds + 120ish m

Thursday 10-25-2012

mixed up run, track-street-grass-hills 

Run 10 min z1
+
Run 90 seconds @90% aerobic effort
Rest 60 seconds
x16
+
Run 10 min z1
+
A. Toes to bar; 10 sets of 7 unbroken for time

5:19 still haven't found a good place to do these. did this in doorway, too low to swing legs through for good kip. 

B. "pinch" plate carries; 25#/hand; 50 meters for time x5; rest 2 min
bw attempts

sets got faster as i got more confident moving fast with plates carried like that. 26 sec --> 17 sec by the end. 

Friday 10-26-2012 OFF

10-22-2012

Monday 10-22-2012 

legs really sore from saturday squats 

AM
A. Clean high pulls  3, 3, 3, 2, 2, 2; rest 2 min 3 x 175-185-185, 2 x 195-185-185 

height not as good at 195#, dropped back to 185
B. Hang Power snatch from below the knee build to a tough single hit 130#, missed 135#
C. 3 hang power snatch on the minute for 15 min @65% 1rm power snatch at 90#

hard time getting going for this pm session. felt really tired. 

PM
For time:
Run 800m
50 burpees
Run 400m
50 sit ups
Run 200m
50 push ups

13:22

Sun with video

Sunday 10-21-2012
strict HSPU practice after warm-up:

A. Push press 5, 3, 1, 5, 3, 1; rest 2 min 135-145-155-145-155-165 too easy.

B. Weighted chin up clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min

26(treated as warmup)-35-45(1.1.1.1.X)-40#
+
EMOM for 24 min
Even- 2 push jerk @85% 1rm 165# (wasn't sure of my PJ 1RM . . .?)

 Odd- 2 muscle ups all as doubles.

+
5 min amrap:
3 thrusters 115#
3 russian KBS 2 pood
6 ghd sit ups

6 rds + 3 thrusters

first 4.5 mins or so of amrap here:

Sat

Saturday 10-20-2012

A. Back squat 10x 185#, 2x 215, 10x 200, 2x 225, 10x 210, 2x 235; rest 2 min

sets of ten were "difficult" (pulse jacked up, tunnel vision) but not so hard that i doubted i'd complete them. sets of 2 should've gone heavier. 

B. EMOM for 15 min; 3 TnG squat clean @60% 1rm: 120# much more taxing than PCs!
+
Prowler push; 25 seconds @tough effort made this too heavy/slow -- never got that feeling of wanting to decelerate vs needing to keep legs moving. tackle sled near our house better for longer efforts. 

catch-up

Darkness getting more noticeable. A hassle to drag equipment (including a coleman lantern now) outside for MAP sessions, but worth it for the cold fresh air.

Tuesday 10-16-2012 OFF

Wednesday 10-17-2012
4 x 5 min amrap 85-90% aerobic / 4 min rest

Row 200m

10 tuck jump burpees --quads burning/ hard to keep these "aerobic" 

2 rds + 200m/9 burpees 

50 double unders
10 push ups
10 sit ups

4 rds 

Row 250m
10 chin ups 

 3 rds + ?40m (not real precise, messed up timer) 

50 double unders
10 push ups
10 sit ups

4 rds + 31 DU 

Thursday 10-18-2012

off road trail run: ran on old train tracks until dark, then road, then grass field near my house. Tracks nice for z1 but around/after dusk too uneven to get effort up to 90%.

Run 10 min z1
+
Run 60 seconds @90% aerobic effort
Rest 60 seconds
x20
+
Run 10 min z1
+
400 meter farmers walk for time 2 pood KBS/hand

TIME: 8:30. 

Used one 2pd KB and one 53# with 2x10# plates strapped to it, kind of awkward. I decided not to 'game' this by wearing gloves. bare hands got sweaty which made tired grip even worse. took much longer than expected, good grip practice.

Friday 10-19-2012 OFF

Sun/Mon

Sun 10-14-2012
A. Push jerk 2, 2, 2, 2, 2; rest 2 min 2 x 153 - 163 - 163 - 168 - 173#
B. Weighted chin up clusters  2.2.2x4; rest 15 seconds/rest 3 min 20 - 26 - 28.5 - 31#

+
EMOM for 24 min
Even- 3 CTB chin ups

Odd- 2 parallete hspu challenging but completed all. fell off wall 10th rd but 11, 12th sets better.

+
5 min amrap:
2 squat clean 150#
8 ghd sit ups
20 double unders

5 RDS


Mon 10-15-2012
AM
A. Snatch grip deadlift 4, 4, 2, 2; rest 2 min 185(4)-205(4)-225(2)-245(2)
B. Power snatch build to a tough single 130# caught this with feet way out wide.
C. 3 power snatch on the minute for 12 min @70% of B used 93# (rounded up from 91)

PM really enjoyed doing this one. done at the HS track.

3 rounds for time:
Run 400m
21 kbs 1.5 pood
12 burpees

TIME: 9:55

Saturday.

Saturday 10-13-2012

A. Front squat 5, 5, 5, 3, 3, 3; rest 2 min 165(5) - 175(5) - 185(5) - 195(2,X) - 190(3) - 195(2,X)

B. EMOM for 15 min; 3 TnG power clean @60% 1rm 123#

+

Prowler push; 20 seconds tough effort pushed low end to make tougher

Rest 2:40 x 8 (rest 5 min bw sets 4/5)

Front squat:

Power Cleans:

Prowler (last set):

midweek

Tues 10-9-2012 off

 Weds 10-10-2012 

5 min amrap @85-90% aerobic:
Row 200m
10 burpees

3 rds + 100m 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
20 walking lunges
7 push ups

3 rds + 20 lunge (4rds?+20?) 

rest 5 min
5 min amrap 85-90% aer
Row 200m

7 chin ups awkward, doorway chin up bar

4 rds + 10meters 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
10 kbs 1.5 pood
5 push ups

5 rds + 13 du

Thurs 10-11-2012

at the YMCA track (WOD in playground)
Run 10 min z1
+
Run 30 seconds @90% aerobic effort
Rest 30 seconds

x30 felt pretty good, but last 7-8 sets a noteable drop-off 

+
Run 10 min z1
+
5 rounds at tough effort:
50 meter farmers walk 1.5 pood/hand
10 toes to bar

TIME: 6:20

Fri 10-12-2012 off

Sunday/Monday

Sun 10-7-2012

A. Split jerk 3, 3, 3; rest 2 min 3x 153-168-173#B. Weighted chin up 2, 2, 2;rest 2 min 2 x 35, 35, 53*  
*last rep not strict (ie, finished with a little kick)+
EMOM for 24 min
Even- 2 muscle ups
done mostly double except 2d & 12th round missed second rep, dropped from rings, finished set.Odd- 1 split jerk @87% 1rm 178# much better than last week. +
5 rounds for time:
7 hspu strict muscle fatigue/failure early and did ~30 of these as singles with long rest. 7 front squat 135#TIME: 18:38

Mon 10-8-2012

 a long day with double session, work in the middle -- not too stressful, just tiring, do-able. first session 5:15am at home, second part 6pm on a soccer field near my work. 
AM
A. Clean grip deadlift 5, 5, 3, 3; rest 2 min 205-235-255-255.
stayed at 255# for second set of 5 because i felt upper back lose some tension first set
B. Power clean; build to a tough single 175# and cut it there
C. 3 power clean on the minute for 12 min @70% 1rm 140#

PM
5 rounds for time:
Run 200m
15 burpees
30 double unders
 11:49 burpees felt slow, i think because on asphalt/ controlling drop to ground

Tempo BS

Saturday 10-6-2012
9am
A. Back squat @41x1, 6, 4, 2, 6; rest 2 min: 185(6)-205(4)-*-215(2)-195(6)
*took 2:30 rest this break. looking for plates

First 3 sets video here:

 

B. EMOM for 15 min; 3 TnG power snatch @60% 1rm used 90#

Video of a few sets below:

+
split session: this part at 2pm

Prowler tackle sled push; 15 seconds @tough effort

Rest 2:15
x5

2-5 October

Tues 10-2-2012
off, took a quick swim and then hot soak/stretch

Weds 10-3-2012
3 rounds For time @90%
10 burpees
Row 250m TIME: 4:51
(Rest 4 min)

7 min amrap @95%
Row 250m
15 kbs 1.5 pood RDS: 3 + 250m/13kbs
(Rest 4 min)

7 min amrap @95%
30 double unders
20 walking lunges
10 push ups RDS: 5 + 30du/8 lunge

Thurs 10-4-2012
ran at the football field track, cold/rainy. effort up although times got worse.
6 x 800m run increasing intensity, rest 2 min
TIMES: 3:17-3:23-3:29-3:34-3:38-3:45

Fri 10-5-2012
off

10-1-2012

Monday 10-1-2012
AM some bad decision-making here about weights to use. for the next while, focus will be good clean reps and no misses.
A. Push jerk 5, 5, 3, 3; rest 3 min 135(5)-155(5)-165(3)-175(2,X)
B. Split jerk 3, 2, 1, 3, 2, 1; rest 3 min 175(3) - 185(1,X) - 185X - 165(3) - 175(2) - 185X
C1. Weighted chin up clusters 3.3.3x4; rest 20 seconds/rest 3 min all at 20#
C2. Weighted ring dip clusters 3.3.3x4; rest 20 seconds/rest 3 min all at 20#

PM biked to the belfast greenway, ran the loops, got back on the bike when it got dark, finished run across the Passy footbridge and around the neighborhood
25min bike, 20 trail run, 25 bike, 30 road run.

Weekend

Fighting a cold all weekend -- Friday started sneezing at noon, Saturday morning pretty uncomfortable, Saturday afternoon worse. Sunday (yesterday), felt good to get moving on the rower, though breathing was a bit of a struggle. PM session was manageable at home but I think I'd do better to go to a real CF gym. It will be worth the effort to have the right space and equipment. I will talk to some of the coaches in the area about getting in when the gym is closed.

 

Saturday 9-29-2012
A. Front squat @22x1, 8, 6, 4, 8, 6, 4; rest 2 min

155(8) - 185(6) - 195 (4) - 165(8) - 195(3,X) - 195(4)

too light on the sets of 8 then too big a jump, I think.

B. Squat clean 2, 2, 2, 2; rest 2:30

165(2) - 175(2) - 185(1,X) - 185(X)

+
On the min for 20 min:
Odd- 7 CTB chin ups
Even- 7 ring dips
Video of last sets:

 

Sunday 9-30
30-Sep

7am

Row 5 min z1

+

Row 500m @85%

Rest 2 min

x8

1. 1:51.5, 29s/m
2. 1:50.4, 31
3. 1:51.9, 29
4. 1:51.5, 32
5. 1:51.5, 31
6. 1:51.5, 30
7. 1:52.8, 31 (worked harder than 85% this set)
8. 1:52.8, 29

+Row 5 min z1

 

 5:30pm

A. Power snatch clusters 2.2.2.2x4; rest 20 seconds/rest 3 min

all at 115#

 

B. Single leg opposite arm DB romanian deadlift; 10-12x4/leg; rest 1 min bw legs

25-35-44-53 x 12/leg (used kb for last 2 sets)

balance on R leg better than L.

video below one of first two sets, not sure if this is how these should look:

 

C1. Toes to bar; 10 unbroken x5; rest 45 seconds

in doorway -- reps UB but with broken/"double" swing (bar too low)

C2. KBS 35# 20 unbroken x5; rest 45 seconds

 

 

24-28 September

Mon 9-24-2012
AM
A. Close grip bench press; build to a max 165#, 170X,X
using heavy bag as bench, discouraging to be off previous max
B. High hang muscle snatch 5, 5, 5, 5; rest 2 min 65, 75, 80, 80#.
focused on bar path close enough to move shirt
C. HSPU; amrap in 90 seconds x4; rest 2 min 17, 17, 14, 14.
much worse than hspu monday prior.

PM
Run 45 min easy
Bike 45 min easy

Tues 9-25-2012 off


Weds 9-26-2012
This session was a disaster. First 20min EMOM went okay, then tried to warm up snatch too fast and missed at 95#. Warmed up to 90# in the kitchen but cut after a rep caught high rather than in the squat. Overall, stressed, frustrated, unfocused.

On the min for 20 min:
Odd- 3 power clean @75% 1rm 150#
Even- 6 ring dips
+
On the min for 10 min:
3 squat snatch TnG @60% 1rm 90# -- three sets completed,
then PS first rep on the 4th set and cut it there.


Thurs 9-27-2012
5 x 3 min amrap increasing intensity, 2 min rest
1. 80%: row 100m, 5 burpees, 5 kbs (1.5pd)3 rds + 10m
2. 85%: run 100m (actual: 160m), 20 du, 5 burpees

2 rds + ~60% of run

3. 90%: 25 du, 10 sit-ups, 5 burpees

3? rds + 10du,3 burpee

4. 95%: row 100m, 5 burpees, 5 kbs (1.5pd)

3 rds + 40m
5. 100%: run 100m (actual: 160m), 20 du, 5 burpees

 

2 rds + 90% run