9-18 to 9-20

Weds 9-18-2013
A. Squat clean thruster - build to a heavy single 175#
B. Front squat @30X1 2-3x4, rest 3 min 195(3)-205(3)-210(3)-215(2X)
C. DB elbowing row @2110 4-5x4, rest 1 min btw arms 5x 44-53-53-53 

(stuck here, 70# would've been too heavy)
+
FLR on rings - accumulate 6 min ok
+
AD 20 sec max effort
rest 3:40
x4
rest walk 6 min
x2 ok, long time afterward to recover "normal" breathing

Thurs 9-19-2013
A. Power clean x8 light EMOM for 15 min 95#
B. Power snatch x3 EMOM for 15 min 105# x five minutes, 110# x ten minutes
+
EMOM for 14 min
odd - 5 deadlifts TnG 250#
even - 10 sec L-sit ok

Fri 9-20-2013 off

9-16

Mon 9-16-2013

AM. note on this session: tried to go out at same pace as last week but wasn't feeling as good and soon got into 'lactic' work trying to hold pace and match meters per set, which led to inconsistent results. last set of 6 really tried to keep it aerobic.

row 1 min @90%
rest walk 1 min
x6
rest walk 3 min
x3
1: 281-281-280-279-276-275
2: 276-275-274-268-268-269
3: 265-267-267-267-277-268

PM
10 min @80%:
0.2 mile AD
8 thrusters 75#
7 strict chin ups
5rds + 0.17mirest 5 min

10 min @80%:
200m row
10 clean and jerks 55# (below knee hang, little plates)
5 burpees
4rds + 10/2rest 5 min

10 min @80%:
8 db press 20#/h
30m sled drag moderate (soda crate + 110#)
30 double unders
6rds + 8/15m

Tues 9-17-2013 off

9-15

Sun 9-16-2013

A. Clean pulls @111% of clean 2-2-1-1, rest 3 min 242#

B. Power clean 2-2-2-1-1, rest 3 min 

190(2)-200(2)-205(2)-210(1)-215X then repeated attempt, got 215 x 1

+
amrap muscle-ups in 1 min 4 (2,x,1,1)
felt rusty, wasn't kipping well, but at least do-able, need to get back into it
+
rest 2 min
+
200m sled drag for time heavy 3:20 (pallet + 140#, up a slight incline then back down)+
rest 2 min
+
amrap muscle-ups in 1 min 4 (2,1,1,x)

9-14

Sat 9-14-2013

AM

(warm up: flat footed clean high pulls)
A. Back squat 5-4-3-2-1, rest 3 min 235-245-255-265-275
depth barely there at 275

B. DB torso row @31X0 5-7x3, rest 1 min btw arms 7 x 40-44-53
C. amrap toes to bar x3, rest 2 min 30-16-17 

PM
5 min run Z1
+
run 30 sec @85%
rest 30 sec
x6
rest walk 3 min
x3
+
5 min walk rest cooldown

9-12

Thurs 9-12-2013
A. Power clean x3 EMOM for 15 min 145# 
B. Power snatch x8 light EMOM for 15 min 65# x five sets 75# x 10 sets
+
EMOM for 12 min
odd - 6 deadlifts TnG tough 235#
even - 6 burpees ok

Fri 9-13-2013
Off

9-11

Tues 9-10-2013
Off

Weds 9-11-2013

warm-up: flat footed pulls

A. Hang squat clean - build to a max 220# miss at 225

B. Front squat @30X1 3-4x4, rest 3 min 175(4)-195(4)-205(4)-215(1X)

C. Press - build to a tough single 115#
D. DB elbowing row @2110 4-6x4, rest 1 min btw arms 6x 40-44-53-53

+
FLR on rings - accumulate 5 min ok
+
AD 20 sec max effort ok, done
rest 3:40
x6

9-9

Monday 9-9-2013

AM
row 1 min @90% - all sets same distances
rest walk 1 min
x5
rest walk 3 min

x3 

meters: 281-281-281-281-281-281-281-282-281-281-281-281-281-280-280
this session felt really good.

PM
10 min @80%:
5 ghd sit-ups
10 kb swings 1.5pd
200m row 5rd+ 5/10
rest 5 min
10 min @80%:
10 deadlifts 115#
5 hspu strict--these went ok but fatigued fast
100m run 4rd+ 10/2
rest 5 min
10 min @80%:
8 db thruster 25#/h
6 strict chin ups
0.3 mile AD 5 rd

waveload

Sat 9-7-2013

AM
A. Back squat Waveload: - 2nd wave heavier: 3-2-1-3-2-1, rest 3 min

235(3)-250(2)-262(1)-250(3)-262(2)-270(1)
B. DB torso row @31X0 6-8x3, rest 1 min btw arms

40(8)-44(8)-53(6r/8l)
+
5 rounds for time:

1 strict pull up
6 strict toes to bar
20 db walking lunges - 35#/h

??

PM
5 min run Z1
+
run 30 sec @85%
rest 30 sec
x5
rest walk 3 min
x3

Sun 9-8-2013

A. Clean pulls @108% of clean 2-2-2-2-2, rest 3 min

at 235# -- these felt too heavy

+

B. Power clean 3-3-2-2-2, rest 2:30 - "perfect feet on catch"
feet really a struggle

185(3) - 195(2x -- just didn't drop enough without wide feet) - 195(2) - 200(2) - 200(2)

feet not so good on the first set at 200 -- better (I think) on second set, see video

+

4 rounds for time:
50m Farmer's Walk - 2pd one hand, 1.5pd other, switch as needed
10 burpee box jumps 30"

6:29

9-5

Thu 9-5-2013

5 rds not for time:
L Sit 30 sec total
20 lunges
25 DU's
rest 30 sec
+
A. Power clean x5 not TnG EMOM for 14 min 135#
B. Power snatch x3 not TnG moderate EMOM for 12 min 105#

+
EMOM for 16 min
odd - 3 deadlifts TnG tough - add/set small amts 235-245-255-260-265-270-275-280
even - 3-6 strict chin ups - change grips per set 6-6-5-6-5-4-5-5 pronated grip the hardest

Fri 9-6-2013 off

9-4

Weds 9-4-2013

A. Squat clean - build to a tough double 190#
B. Front squat @30X1 3-5x4, rest 2 min 5 x155-170-180-190(3)
+
C1. DB bent over row @2110 4-5x4, rest 30 sec btw arms, rest 1 min
5 reps x 40,40,53,53
C2. DB bench press @3111 4-8x4, rest 30 sec btw arms, rest 1 min
40# x 7,8,8,8. some pain in R shoulder with this
+

D. FLR on rings - accumulate 4 min ok
+
AD 20 sec max effort ok
rest 3:40
x4

aerobic double

Monday 9-2-2013

AM
row 1 min @90% /rest walk 1 min x6
rest walk 3 min x2
meters: 267-269-269-276-275-276-275-276-276-273-271-277

PM
10 min @80%/rest 5 min:

30 double unders
5 strict chin ups
10 HR pushups
7 rds + 18du

8 power cleans 85#
100m run
5 toes to bar 

7 rds + 8pc/25m

10 russian kbs 1.5pd
10 pushups
200m row 

5 rd + 10kb/10pu/30m

Tues 9-3-2013 off

pc and sled/bj video: 9-1

Sunday 9-1-2013

A. Clean pulls @105% of clean 3-3-2-2-2, rest 3 min 225# this felt too heavy. 
B. Power clean 3-3-3-3-3, rest 2:30 175-185-195-200(2x)-200(2x)

+
For time:
40m sled drag heavy palette + 140#

12 box jump step-downs 30"
40m sled drag heavy
9 box jump step-downs 30"
40m sled drag heavy
6 box jump step-downs 30"
40m sled drag heavy
3 box jump step-downs 30"
40m sled drag heavy

6:37

video clip:

bs video: 8-31

Saturday 8-31-2013

PM
A. Back squat - build to a tough triple in 15 min 
245# missed 3rd rep at 255, too ambitious/would've been 3rm

B. DB bent over row @2110 4-6/armx4, heavier per set 
40(6)-53(6)-70(4*)-53(6) 
*form not good at 70, need 60#db
C. 75 toes to bar for time, every time you fraction, 50 ub double unders 
7:38 
fractioned 15-16-16-15-13

+
run 5 min Z1
+

30 sec run @90% ok

30 sec walk rest
x6
+
run 5 min easy cooldown

new gym space

the garage gym!

interim

[long catch-up post to come]