2-3

Mon 2-3-2014

lately waking up exhausted and sore monday mornings, and thirsty (dry house?). just very depleted, though this weekend was better as far as catching up on rest, not overscheduling myself around sessions. 

AM

did around 11am, felt pretty good. hard work but longer rest made manageable.
500m row @1:49
rest 3 min
x15
1:48.4,7,8,7,8,9,7,8,8,7,8,8,7,8,8

PM

came into this session very sore, mostly in chest/shoulders. longer than usual stretching session afterward. 

8 min @80%:
1 mile AD
50 box jumps 24"
1 rd + 0.5 mi

rest 4 min

8 min @80%:
3 min row cals 45
2 min deadlifts 115# 38
2 min walking lunges 51
1 min toes to bar 16

rest 4 min

For time @90%:
150 double unders
50 push press 55#
40 chin ups
30 burpees
8:43

rest 4 min

8 min @100%:
AD for cals 128

Tue 2-4-2014 off

2-2

Sun 2-2-2014

AM
EMOM for 20 min
odd - snatch pull + hang power snatch + power snatch
113# x 5 then 123# x 5 sets

even - 10 ring dips ok, all ub kipping
+
EMOM for 22 min
odd - 3 power cleans tough 193#
this was hard, glad to finish all but feet landing wider than i'd like

even - 5 db push press 55#/hand

hard/ ok except missed 5th rep set 10

PM
10 min amrap:
2 ub muscle-ups
6 box jumps 30"
2 wall walks
8 rds + 2 mu+
5 rounds for time:
40m SA FW 100# L
40m SA FW 100# R
10 CGBP 125#
20:08

2-1

Sat 2-1-2014

AM
A. Back squat 5@80%, 4@83%, 3@86%, 5@82%, 4@84%, 3@87%, 2@89%; rest to change plates
227-237-245-235-240-248-255 

took 8-9 min

B. Clean 145#x3 TnG every 45 sec for 9 sets ok

+
5 sets: @80-90%:
15 wall balls 20# to 10ft
10 ub CTB chin ups
rest 2 min
0:58,54,50,50,57partly time difference due to messing up, hitting 10'4" ceiling with wallball -- small target, good prx
PM
For time:
5-4-3-2-1
pHSPU 6"
stone to shoulder
5:05
much better finish to hspu than week prior

rest 15 min

For time:
75 double unders
20 cal AD
1:16

1-30

Thu 1-30-2014

long day but good session, clear mind

10 min @80%
10 box jumps 24"
10 kb c&j 20kg/h
0.3 mile AD
2 rds + 10/10/0.2mi

rest 4 min

10 min @80%
8 burpees
5 hang power snatch 105#
250m row
3 rds + 8/5/175m

rest 4 min

10 min @80%
30 double unders
10 hr pushups
0.3 mile AD
5 rds + 30/10/less than 0.1mi

rest 4 min

10 min @80%
1 deadlift 295#
2 ub muscle-ups
350m row
4 rds + 1/2

Fri 1-31-2014 off

1-29

Wed 1-29-2014

A. Back squat @21X1; 6-4-3-2; rest 3 min
185(6) - 225(4) - 245(2) - 265xtoo ambitious last rep

B. Push jerk 3 EMOM for 10 min
165, ok

C. Snatch grip deadlift + Snatch pull; 1.1x5; rest 2 min
175-193-203-213-223

definitely not pulling as high at heavier wgts

D. 10 GHD sit-ups EMOM for 6 min ok/easy

1-27

Mon 1-27-2014

AM
500m row @1:49// rest 2:45 x12
times: 1:48.1,8,9,8,8,9,8,7,9,8,7,7went out too fast first set but feeling good, just needed a set to feel out pace. the rest ok, set 11 only one i had to fight to finish sub-1:49

PM

8 min @80%:
20 kb swings 1.5pd
20 chin ups broke 10.10 x 3
20 box jumps 20" hard to keep 80% so i switched to step-down
2 rds + 20kbs/20chinup

rest 4 min

8 min @80%:
3 min toes to bar 49
2 min pushups 35 quick to fatigue
2 min ground to overhead 95# 12 singles, fatigued
1 min burpees 15

rest 4 min

For time @90%:
750m row
25 ball slams (used 16#)
750m row
7:12

rest 4 min

8 min @90%:
12 npubbj 16"
0.3 mile AD
5 rds + 2npubbj

Tue 1-28-2014 off

1-26

Sun 1-26-2014

moby & the #100 db

AM
EMOM for 20 min
odd - clean pull + hang power clean + power clean 153#

this felt ok

even - 4 TnG push press 125# ok.
need to exaggerate head through to finish, feel like i'm there but doesn't look good

+
EMOM for 20 min
odd - 3 power snatches tough 123#
the pull here felt good, not super tough. but the catch/landing still feels soft, like instead of punching the weight up i absorb it then lock it out solidly

even - 8 parallette pushups (feet elevated) ok/easy

PM
15 min amrap:
4 muscle-ups in singles
50m OH carry 135#
5 db snatch/arm 55#
3 rds + 1 mu video round 1 here:

+
4 rounds for time:
50m SA FW 100# L
50m SA FW 100# R
15 toes to bar in sets of 5
14:42
this FW is probably my least favorite workout of the week. if i take better care of my hands/callouses this won't be so bad.

1-25

Sat 1-25-2014

AM 

A. Back squat 6@75%, 5@79%, 4@82%, 6@78%, 5@81%, 4@83%, 3@85%; rest to change plates
6x 215, 5x 225, 4x 235, 6x 225, 5x 230, 4x 237, 3 x 2424 x 237 was best set.
felt ok doing this but a lot of soreness later in the day and next day.
B. Clean 145#x3 TnG every 45 sec for 8 sets
ok +
For time @80-90%:
45 pullups took slow, broke 10-10-10-10-5
15 power cleans 135# did singles-doubles-triples
30 CTB chin ups 5s
10 squat cleans 145# singles
15 bar muscle-ups 5-3-3-2-2
5 squat clean and jerks 155# singles
16:15 felt like i did keep this 80-90%, mostly by starting "too slow" & partitioning reps throughout, not just late in wo
--spent much of the middle of the day sitting around and this was a bad idea. went into pm session around 5pm feeling sore, tired--

PM
For time:
20 wall balls 20# to 10ft
4 pHSPU 6"
16 wall balls 20#
3 pHSPU 6" --2 misses this set
12 wall balls 20#
2 pHSPU 6"
8 wall balls 20#
1 pHSPU 6"
7:00 must work on finishing 2 feet on wall with head through. couple of questionable reps in there.

rest 15 min

For time:
15 burpees
15 cal AD
0:58

1-23

Thu 1-23-2014
shorter session:

10 min @80%:
10 SA db pp 55# L
10 SA db pp 55# R
12 toes to bar in 2 sets of 6
0.3 mile AD
3 + 10/10/6

rest 3 min

10 min @80%:
2 rope climbs
7 ub shoulder to overhead 115#
200m row
4 + 2/7/50

Fri 1-24-2014 off

1-22

Wed 1-22-2014

worked out in the new gym down the road -- belfast bay cf. wonderful not to drive. nice people, good atmosphere. will keep coming here when the time-of-day and equipment needs allow.

A. Back squat @20X1; 1-1-1-1; rest 3 min
275-280-285x-285

B. Push jerk 3 EMOM for 8 min
165#
C. Snatch grip deadlift + Snatch pull; 4 sets; rest 2 min
173-183-188-188pull was a bit hunched by the end

D. TGU - build to a 5rm per arm
55# bilat. would've liked something in the 60# range to try next -- 55# was the heaviest kb in the gym, will bring my own 70# next time.